Bharmanasana (table top pose) - Foot Circles

1. Begin in Bharmanasana (table top pose).

2. Keep your spine neutral and core engaged.

3. Lift your right foot off the floor and make small circles with your foot, rotating at the ankle.

4. Perform 5 circles in a clockwise direction.

5. Then, perform 5 circles in a counter-clockwise direction.

6. Switch to your left foot and repeat the circles in both directions.

7. Breathe deeply and evenly throughout the exercise.

8. Maintain a neutral spine and avoid shifting your weight excessively.

9. Keep the movements controlled and focused on the ankle joint.

10. After completing the circles on both sides, return to Bharmanasana and rest.

1. Begin in Bharmanasana (table top pose).

2. Keep your spine neutral and core engaged.

3. Lift your right foot off the floor and make small circles with your foot, rotating at the ankle.

4. Perform 5 circles in a clockwise direction.

5. Then, perform 5 circles in a counter-clockwise direction.

6. Switch to your left foot and repeat the circles in both directions.

7. Breathe deeply and evenly throughout the exercise.

8. Maintain a neutral spine and avoid shifting your weight excessively.

9. Keep the movements controlled and focused on the ankle joint.

10. After completing the circles on both sides, return to Bharmanasana and rest.