GULFA CHAKRA (Ankles Rotation)

Type of Aasana : Warm-up 

Basic Position : Baithak Stithi. Both legs straight and joined .Hands at the back supporting the trunk palms facing down.

How to do the Aasana :

1. Rotate Ankle of Rt leg Clockwise 5 times
2.  Rotate Ankle of Lt leg Clockwise 5 times
3.  Rotate Ankle of Rt leg Counter Clockwise 5 times
4.  Rotate Ankle of Rt leg Counter Clockwise 5 times

Photo :

Breathing : Inhale while moving upward movement of ankle  Exhale while moving forward movement of ankle.

Variations :
1. Individually Right leg, Left Leg,
2. Both leg together and in same directions ,
3. Both legs together but in  opposite direction

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