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PADANGULI NAMAN & GOOLF NAMAN
BSY
Practice 1
Practice 2
Practice 1: Padanguli Naman (toe bending)
Sit in the base position with the legs outstretched and the feet slightly apart. Place the hands beside and slightly behind the buttocks. Lean back a little, using the arms to support the back. Keep the spine as straight as possible. Be aware of the toes. Move the toes of both feet slowly backward and forward, keeping the feet upright and the ankles relaxed and motionless. Hold each position for a few seconds.
Repeat 10 times. Breathing: Inhale as the toes move backward.
Exhale as the toes move forward. Awareness: On the breath, mental counting and the stretching
sensation produced by the movement.
Practice 2: Goolf Naman (ankle bending)
Remain in the base position. Keep the feet slightly apart. Slowly move both feet backward and forward, bending them from the ankle joints. Try to stretch the feet forward to touch the floor and then draw them back towards the knees. Hold each position for a few seconds.
Repeat 10 times. Breathing: Inhale as the feet move backward.
Exhale as the feet move forward. Awareness: On the breath, mental counting and the stretch in
the foot, ankle, calf and leg muscles or joints.
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