Page 3 - Practical 16

Practical Manual

• Slowly move both feet backward and forward, bend them from ankle joints

• Hold the position for few seconds. Repeat it ten times
• Inhale as you bend the ankle backwards, exhale as feet move forward.

Practice 3: Ankle rotation

Method
• In the initial position only, legs little apart and keep them straight.
Note
• Rotate both the feet from ankle clockwise and anticlockwise, ten times
each. Inhale on upward movement and exhale on backward movement.

• Awareness – keep the heels on the ground throughout the practice. Avoid
movement of knees during practice, if required hold them.
Practice 4: Knee bending

Method

• In initial position bend the right knee and clasp the hands under the right
thigh. Straighten the right leg and bend at the knee so that the thighs come
close to the chest, this is one round, repeat it ten times.

• Do the same thing with the left leg. Inhale while straightening the leg and
exhale while bending the leg.

• Do not allow the heel or toes to touch the floor. Keep the head and spine
straight.

Fig. 16.3: Knee bending
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