Aoolf naman (Ankle bending)

Stretch the toes forward and down, as if to touch the floor, stretching out the entire top side of the foot and ankle. This is the toe bending portion. Next, pull the toes up toward your body and push heels out. This stretches the bottom side of the foot and back of the ankle. Repeat 2-3 times and then go on to Ankle rotation.

Goolf chakra (Ankle rotation)

Keeping legs straight, separate them slightly. The heel stays on the floor for the whole practice, and the knees stay still. Slowly rotate both ankles clockwise, trying to make as big circles with your toes as possible. Try to touch the floor with the sides of your feet as they go by. After 2-3 rotations, reverse and go counterclockwise.

Goolf ghoornan (Ankle rotation #2)

Bending the right leg, bring your right foot on top of the left thigh with the foot and ankle slightly hanging over the side of the thigh. Gently hold the top of the right ankle with the right hand for support. Grasp the toes of the right foot with the left hand and rotate the ankle using the hand, first clockwise and then counterlockwise, a few times in each direction.