Gulf Naman is an Indian translation for Ankle Bending pose. You can learn this asana as below:

Routine:

• Get into the base position.
• Set apart the legs maintaining some distance.
• Concentrate on your ankles.
• Let the heel be in touch with floor.

• Inhale deeply while moving the feet backward.

• Exhale when moving the feet forward.
• Stretch your toes outward.

• Close your eyes during the exercise.

• Concentrate on the movement of the ankles.

• If possible pause for a while bending the ankles backward and forward.

• Repeat this exercise for ten times.

Note : Don’t lift up the leg above floor. Do it keeping in touch with the floor.

Breathing Pattern:

• Inhale while moving the feet backward.
• Exhale while moving the feet forward.

Consciousness:

• On the breathing.
• Mental counting.

• The stretched part of the foot, ankle, calf and leg muscles or joint.