Gulpha, Pada Prista, Pada Tala shakti Vikasaka (Ankles and the feet)

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Tadasana

  • Stand erect with feet close together, knees together.
  • Hands along the thighs with fingers stretched out.
  • The legs, trunk and the head aligned in a straight line.

I. Starting position (Sthiti): Tadasana

II. Practice

  • Stretch the right foot forward and hold it about 9 inches off the ground.
  • Describe a circle with the foot about the ankle ten times clockwise and ten times anti clockwise .
  • Repeat the same with the left foot.

NOTE:

  • Hands can be kept on the waist too during the practice.
  • Keep the leg stiff and unmoved while rotating the foot.
  • Rotate slowly and in a continuous way.

III. Breathing Normal

BENEFITS:

  • This exercise might be beneficial in rheumatism of the ankles.
  • It strengthens the toes and the feet.