Goolf ghoornan asana (Ankle crank) steps and benefits

Follow the steps below for goolf ghoornan asana: 

• Sit straight on a yoga mat with your legs outstretched in front of you and your hands behind your buttocks on either side of your body. 
• Your fingers should be pointing away from your body and your elbows should not be bent.
• Align your back and neck and put some of your weight on your palms.
• Now, bend your left knee and bring your left foot over your upper right thigh.
• Turn your knee in a way that it is facing outward and your left heel is sitting on your right thigh. 
• Your ankle should be positioned in such a way that it is free to move.
• Now, hold your left ankle with your left hand and the toes of your left foot with your right hand.
• With your right hand, gently rotate your left foot 10 times in clockwise direction and then 10 times in anti-clockwise direction.
• Try to focus on your breath and inhale when your foot is going up and exhale every time your foot moves downwards.
• Repeat with the other foot.

This asana has the following benefits:

• Improves the flexibility of the ankle joint and knee joint.
• Helps return the stagnant lymph and venous blood from legs, thus reducing the risk of deep-vein thrombosis.
• Improves balance and strengthens your back.
• Increases concentration and helps relieve stress.
• Helps relieve leg cramps and fatigue.

The following precautions should be taken while doing goolf ghoornan asana:

• If you recently suffered an injury to your legs or knees, do not practice this asana.
• Avoid goolf ghoornan asana if you have a knee or back problem.
• If you have a slipped disc, talk to a yoga teacher to know the right way to do this asana safely.
• Do not push yourself too much, try doing 5 rotations at first if you can’t do 10.
• Make sure your knee is on the floor, otherwise, the pose will put extra pressure on your back.

If you are unable to maintain the pose in the beginning, you can always take the support of a wall behind your back.