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

Routine:

• Get yourself in the primary position.
• Set the legs little apart and straight.

• Rotate your feet clockwise and anti-clockwise, with the heels touching the floor.

• Concentrate on your ankle movement whether they are moving in a correct direction or not.

• Rotate your foot simultaneously or alternatively if you’re not able to do it simultaneously.

• Remain attentive of the ankles.
• Breath easy and natural.

• Practice this for ten times thereafter place the legs together.

• Rotate both your ankles ten times – first clockwise and then anti-clockwise.

• Keep the toes together.
• Do not allow the knees to be stirred.
• Keep your body straight and erect.
• Perform this also with closed eyes.
• Remain attentive of your breathing pattern.
• Open your eyes and get ready for the next set of practice.

Breathing Pattern:

• Inhale on the upward movement.
• Exhale on the downward movement.

Consciousness:

• On the breathing.
• Mental counting.
• The rotation.