Ankle rotation

ankle_rotation

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

  • Separate the legs by about a foot. Keep them straight.

II. Practice

Stage 1 Each foot

  • Focus your awareness on the right foot.
  • Slowly rotate it clockwise from the ankle ten times and then anti clockwise ten times.
  • Repeat the same with the left foot.

Stage 2 Both feet separated

  • Focus your awareness on both feet.
  • Slowly rotate both feet from the ankles together in opposite directions.
  • The big toes touch each other on the inward stroke of each foot.
  • Do ten rotations each in clockwise and anti clockwise direction.
  • Repeat 10 rounds.

Stage 3  Both feet placed together

  • Keep both feet together and be aware of them.
  • Slowly rotate both feet together in the same direction, keeping them in contact with each other.
  • Practice ten times each clockwise and anti clockwise.

NOTE:

For all the three Stages

  • Keep the heels in contact with the ground throughout the practice.
  • Do not allow the knees to bend.
  • This can also be done sitting in a chair or cot keeping the knees straight.

III. Breathing

  • Breathe in on the upward movement and breathe out on the downward movement.
  • It can be practised with normal breathing too.