Ankle bending



  • Sit with both legs stretched, heels together.
  • Place the palms on the floor by the side of the buttocks.
  • Make the spine, neck and head erect.
  • Close the eyes.

I. Starting position (Sthiti): Dandasana

  • Sit with the legs outstretched and the feet apart (about 6 inches).
  • Bring the hands near the buttocks fingers pointing backwards.
  • Slightly lean backwards shifting the body weight on to the arms.
  • Keep the back and neck erect.

II. Practice

  • Focus your awareness on the feet.
  • Move both feet slowly forwards and backwards, bending them at the ankle joints.
  • Try to stretch the feet forward to touch the floor, and then pull them up towards the knees.
  • Hold each position (forward and backward) for a few seconds.
  • Practise with normal breathing.
  • Repeat 10 times.


  • This can also be practised sitting in a chair.
  • If necessary, practise with each foot separately.

III. Breathing 

  • Breathe in as the feet moves backward and breathe out as they move forward.
  • Practice with normal breathing too