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________________ GOOLF CHAKRA BSY Practice 3: Goolf Chakra (ankle rotation) Remain in the base position. Separate the legs a little, keeping them straight. Keep the heels on the ground throughout the practice. Stage 1: Slowly rotate the right foot clockwise from the ankle 10 times and then repeat 10 times anti-clockwise. Repeat the same procedure with the left foot. Stage 2: Place the feet together. Slowly rotate both feet together in the same direction, keeping them in contact with each other. Do not allow the knees to move. Practise 10 times clockwise and then 10 times anti clockwise. Stage 3: Keep the feet separated. Slowly rotate both feet from the ankles together but in opposite directions. The big toes should touch each other on the inward stroke of each foot. Do 10 rotations in one direction and then 10 rotations in the opposite direction. Breathing: Inhale on the upward movement. Exhale on the downward movement. Awareness: On the breath, mental counting and rotation. 27
SR No.009366
Book TitleAsan Pranayam Mudra Bandh
Original Sutra AuthorN/A
AuthorSatyanand Saraswati Swami
PublisherYoga Publication Trust
Publication Year2002
Total Pages560
LanguageHindi
ClassificationBook_Devnagari
File Size5 MB
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