Step-by-Step Instructions
1. Lie face down on the floor with your legs extended behind you.
2. Extend your arms forward, resting your forehead on the floor or on a folded blanket.
3. Point your toes straight back.
4. Relax your feet and ankles.
5. Slowly rotate your right foot clockwise, making small circles with your toes.
6. Continue rotating for several repetitions, focusing on smooth, controlled movements.
7. Reverse the direction and rotate your right foot counterclockwise for the same number of repetitions.
8. Repeat the clockwise and counterclockwise rotations with your left foot.
9. After completing the rotations, relax your feet and ankles.
10. Rest briefly before moving on to the next pose.
निर्देश (Hindi)
1. Lie face down on the floor with your legs extended behind you.
2. Extend your arms forward, resting your forehead on the floor or on a folded blanket.
3. Point your toes straight back.
4. Relax your feet and ankles.
5. Slowly rotate your right foot clockwise, making small circles with your toes.
6. Continue rotating for several repetitions, focusing on smooth, controlled movements.
7. Reverse the direction and rotate your right foot counterclockwise for the same number of repetitions.
8. Repeat the clockwise and counterclockwise rotations with your left foot.
9. After completing the rotations, relax your feet and ankles.
10. Rest briefly before moving on to the next pose.