Practice:
Sit with legs straight and the arms supporting the body behind the back. The fingers point backwards.

Variation A - Flexing and Extending the Toes (without illustration):
>Breathing normally point the toes upwards and alternately scrunch the toes in and spread them out.

Variation B - Flexing and Extending the Feet:
>Breathing normally flex the toes towards the body and extend the toes away. Practice the movement slowly and consciously. Move the feet in both directions as far as possible.

Variation C - Circling the Feet:
>Breathing normally perform circling movements with both feet. 5 times clockwise and 5 times anticlockwise.

Variation D - Ankle Rotation (without illustration):
>Bend the left leg and place the left foot on top of the right thigh. >With the left hand hold the left leg above the ankle and take hold of the toes of the left foot with the right hand. >Breathing normally rotate the ankle in both directions 5 times. Change the leg and repeat the exercise.

Benefits:

1. Promotes mobility of the toes and stimulates circulation of blood into the feet. Stretches the frequently shortened muscles in the soles of the feet helping to counteract fallen arches and flat feet.

2. Increases circulation of blood into the toes, feet and legs. Stretches the lower leg and foot muscles. Helps to relieve varicose veins, tiredness and swelling of the legs.

3. Strengthens the foot muscles and promotes mobility of the ankles. Stimulates blood circulation and helps relieve varicose veins and swollen legs.

4. Promotes blood circulation and relaxation of the ankles, as well as improving their flexibility.

Asana is included in the following categories:
Asanas and Exercises to Improve Circulation and Increase Mobility of the Feet and to Strengthen Foot Arches
Asanas and Exercises to Aid Venous Return