0GOOLF CHAKRA (ankle rotation)
- Remain In the base position.
- Keep the legs shoulder width apart and straight.
- Keep the heels on the ground throughout the practise.
- STAGE 1 : slowly rotate the right foot clockwise from the ankle 10 times and repeat 10 times anti clockwise.
- Repeat the same procedure with the left foot.
- STAGE 2 : Slowly rotate both feet together in the same direction.
- Focus on rotating the feet and not the knees.
- 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.
- 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 rotation of the ankle and the breath.
- Om namaha
- MURALI KONARI YOGA TEACHER
