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Gulf Chakra for Ankle and Knee Pain

Smile moments lovely friends! Smile Welcome to one step from health to happiness. Today, let’s talk about the Gulf Chakra. The term “Gulf” refers to the ankle, and “Chakra” means circular motion. It’s a yoga practice that helps strengthen and make the ankles, calves, knees, and thighs robust and flexible. Additionally, it is beneficial for alleviating ankle and knee pain.

How to do:

  1. Sit down comfortably and extend your legs forward in the Dandasana position. Keep a distance of about one and a half feet between your feet. Place your hands on the ground behind your back and keep your chest expanded.
  2. Now, rotate your ankles in a circular motion. To do this, try to touch the heel of the left foot with the toes of the right foot and vice versa. Repeat this at least three times, and there should be a duration of at least 15 to 20 seconds in one circle. We will rotate the feet in the opposite direction to the clock as many times as we did in the clockwise direction.
  3. While rotating the feet, observe the tension in the ankles, calves, and knees, and bring your feet to a relaxed position. Feel the changes before and after performing the Gulf Chakra.

Benefits of Gulf Chakra:

  • Strengthens and makes ankles, calves, knees, and thighs flexible.
  • Alleviates ankle and knee pain.
  • Improves blood circulation.

Things to keep in mind during Gulf Chakra:

  • Perform the Gulf Chakra slowly. Doing it quickly will reduce its effectiveness.
  • Maintain a distance of at least one and a half feet between both feet for a complete stretch on the feet.
  • Perform the activity with a natural smile on your face while keeping your eyes closed.
  • After performing the activity, let the body relax.

How often to do Gulf Chakra:

For those experiencing pain in ankles, calves, knees, or thighs, practicing the Gulf Chakra three times a day is recommended. It can be done in the morning, afternoon, and evening.


The Gulf Chakra is a simple yet effective yoga practice that is beneficial for the health of ankles, calves, knees, and thighs. Regular practice of the Gulf Chakra can help relieve issues in these areas. Importantly, you can perform it even on your bed, but the mattress should not be too soft or too firm.

Thank you all very much, and heartfelt greetings to everyone. For more information

Yogacharya Dhaka Ram
Founder, Yogapeace Sansathan