Ankle crank

Dandasana

  • 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

  • Bend the right knee and place the right foot on the left thigh.
  • Make sure that the right ankle is far enough over the thigh, to be free for rotation.

II. Practice

  • Hold the right ankle below with the right hand to support the ankle.
  • Hold the toes of the right foot with the left hand.
  • With the help of the left hand, slowly rotate the right foot ten times clockwise and then ten times anti clockwise.
  • Repeat the same with the left foot placed on the right thigh.

NOTE:

  • If possible, insert the fingers between the toes and do this practice to make it more effective.

III. Breathing

  • Breathe in on the upward movement and breathe out while coming down.
  • It can be practiced with normal breathing as well.