Goolf Naman (ankle bending)
- Remain in the Dandasana.
- Keep the feet slightly apart.
- Slowly move both feet backward and forward, bending them from the ankle joints.
- Try to stretch the feet forward to touch the floor and then draw them back towards the knees.
- Hold each position for a few seconds.
- Repeat 10 times.
- Inhale as the feet move backward.
- Exhale as the feet move forward.
On the breath, mental counting and the stretch in the foot, ankle, call and leg muscles or joints.