| Gulf Ghurnan is an Indian translation for Ankle Crank pose. You can learn this asana as below:
Routine:
- No change in the primary position.
- Keep the spinal chord and the neck in the same line.
- Open your eyes with natural ease.
- Bend the right knee and put the sole on the left thigh.
- The ankle should protrude outward.
- Hold the right ankle joint with the right hand.
- Grasp the toes of the right foot with the left hand.
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With the help of the left hand, slowly rotate the right
foot ten times both clockwise and anti-clockwise.
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Repeat this exercise with the left leg placed on the right
thigh.
- Remain attentive of the ankle joints.
- Breath rhythmically with the rotation.
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With closed eyes feel the stretching sensation of the
ankle joint.
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Get back to the primary position after the completion
of exercise.
- Keep your eyes closed and savor the experience.
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Open your eyes and get ready for the next set of practices.
Breathing Pattern:
- Inhale during the upward movement.
- Exhale during the downward movement.
Consciousness:
- On the breathing .
- Mental counting.
- Rotation.
Benefits:
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