Gulf Ghurnan is an Indian translation for Ankle Crank pose. You can learn
this asana as below:
- 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.
With the help of the left hand, slowly rotate the right foot ten times both clockwise
Repeat this exercise with the left leg placed on the right thigh.
- Remain attentive of the ankle joints.
- Breath rhythmically with the rotation.
With closed eyes feel the stretching sensation of the ankle joint.
Get back to the primary position after the completion of exercise.
- Keep your eyes closed and savor the experience.
Open your eyes and get ready for the next set of practices.
- Inhale during the upward movement.
- Exhale during the downward movement.
- On the breathing .
- Mental counting.