Listed in: Yoga for Back Pain, Sitting Yoga Postures, Yoga for Legs , Yoga for Joints and Arthritis, Yoga for Flexibility, Yoga at Work Place , Yoga in Bed, Yoga for Kids, Yoga for Seniors, Yoga for Mooladhar Chakra
Gulf Vritt Sanchalan, Ankle Rotation Exercise
Sit in Dandasana with your spine straight. Place your hands on your hips and start moving your feet in a circular motion. You make big circles with your toes and count. Then change direction and move them the other way around, counting until the same number.
Rotating ankles is obviously a very good exercise for your legs. You shape your thighs, reduce excessive fat and strengthen the thigh muscles.
Also your back thanks you for practicing it. Especially the muscles of the lower back are strengthened.
This exercise is often recommended by physiotherapists against pain due to slip discs or a false position of the sacrum.
Take care that the inner sides of your feet touch each other at all times. The strength with which you move your feet should be same on both sides.
The bigger you make your circles, the bigger will be the effect and the quicker you will get your thighs in shape and your lower back muscles strong!
And the best thing about this exercise is: You can do it anywhere, whether you are in office, in a train, a plane or at home on your yoga mat!