Goolf Naman

Goolf Naman

Goolf Naman (ankle bending)


  1. Remain in the Dandasana.
  2. Keep the feet slightly apart.
  3. Slowly move both feet backward and forward, bending them from the ankle joints.
  4. Try to stretch the feet forward to touch the floor and then draw them back towards the knees.
  5. Hold each position for a few seconds.
  6. Repeat 10 times.


  1. Inhale as the feet move backward.
  2. Exhale as the feet move forward.


On the breath, mental counting and the stretch in the foot, ankle, call and leg muscles or joints.