FEET

All the foot and calf techniques help in returning the stagnant lymph and venous blood.
They thus relieve tiredness and cramp, and help prevent venous thrombosis,
especially in bedridden, post-operative patients.

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TOE BENDING

Be aware of the toes. Move only the toes of both feet slowly backward and forward, keeping the feet upright and the ankles relaxed and motionless. Hold each position for a few seconds. Repeat 10 times.

BREATHING Inhale as the toes move backward. Exhale as the toes move forward.
AWARENESS On the stretching produced by the movement and breath.

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ANKLE BENDING

Slowly move both feet backward and forward, bending 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.

BREATHING Inhale as the feet move backward. Exhale as the feet move forward.
AWARENESS On the stretch in the foot, ankle, calf and leg, and the breath.

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ANKLE ROTATION

Keep the heels on the ground throughout the practice.

STAGE 1 Slowly rotate the right foot clockwise from the ankle. 10 times and then repeat 10 times anti-clockwise. Repeat the same procedure with the left foot.

STAGE 2 Slowly rotate both feet together in the same direction. Focus on rotating the feet and not the knees. Practise 10 times clockwise and then 10 times anti-clockwise.

STAGE 3 Keep the feet separated. Slowly rotate both feet from the ankles together, but in opposite directions. Do 10 rotations in one direction and then 10 rotations in the opposite direction.

BREATHING Inhale on the upward movement. Exhale on the downward movement.
AWARENESS On the rotation of the ankle and the breath.

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ANKLE CRANK

ANKLE CRANK
Remain in the base position. Bend the right knee and bring the foot towards the groin. Turn the knee out to the side and if there is no strain, gently place the foot on the left thigh. Make sure the ankle is far enough over the thigh to be free for rotation. Hold the right ankle with the right hand. Hold the toes of the right foot with the left hand. With the aid of the left hand, slowly rotate the right foot 10 times clockwise, then 10 times anti-clockwise. Change the leg and repeat with the left foot placed on the right thigh.

BREATHING Inhale on the upward movement. Exhale on the downward movement.
AWARENESS On the rotation and the breath.

Text: Asana Pranayama Mudra Bandha
Swami Satyananada Saraswati
Yoga Publications Trust, Munger, Bihar, India
Illustrations: Elly-Lynne Tiburcio