Goolf Chakra
Ankle Rotations · గుల్ఫ చక్ర
Beginner Senior-friendly chair yoga · పెద్దల కుర్చీ యోగా
⏱ Hold / repeat: 5 each way, each foot · 👧 suitable for children (with an adult) · 👵 senior-friendly
How to do it
- Sit on a chair or the floor.
- Lift one foot slightly.
- Rotate the ankle slowly 5 times clockwise and 5 times anticlockwise.
- Switch feet.
🌬️ Breathing: Natural breathing.
✅ Benefits
- Keeps the ankles mobile
- Helps circulation in the legs
❌ Common mistakes
- Fast jerky circles
⚠️ Avoid it, or take care, if
- Ankle injury
🪑 Easier versions
- Small circles
Stop at once with chest pain, faintness, severe breathlessness or sharp pain. Emergency: 108 / 112. Educational content, not medical advice.
More Senior-friendly chair yoga
Upavishta Tadasana Upavishta Urdhva Hastasana Upavishta Marjaryasana Upavishta Bharadvajasana Upavishta Uttanasana Upavishta Virabhadrasana II
Yoga supports well-being; it does not diagnose or treat disease. If you have a health condition, are pregnant or have had surgery, ask your doctor first. Advanced poses (headstand, shoulder stand, plough, wheel, crow, lotus) need a qualified teacher.
