Sit with your back straight, spine erect and extend your legs in the front.
- Bend your toes - 10 times.
- Touch both the ends of toes(big toes together and little toes together) with your feet - 10 times
- Inhale and stretch your feet and bend your feet front towards the mat. On exhale, lift the heel up and lift the toes up - 10 times.
- Bend your right foot front and lift your left foot up and alternate the foot backward and forward - 5 times.
- Rotate your feet clockwise 3 times and anticlockwise 3 times.
- Bend your feet right to touch the mat right and left - 5 times.
- Bend your feet in and out and touch the mat - 5 times.
Sit with your back straight, spine erect and extend your legs in the front.
- Lift your right leg, cradle your right leg by holding the hands around the right leg. Take the right leg towards extreme right, open the hip and come back to the center.
- Hold your right foot between your hands and rub your foot with both hands.
- Keep your right foot on left thigh and rotate your ankle with hand - 3 times clockwise , 3 times anticlockwise.
- Interlock your hands and support your right leg by placing the hands on your thigh. As you inhale, straighten your knees and raise your right leg up. Bend down the knees and lower your leg down as you exhale - 5 times
- Interlock your hands and support your right leg by placing the hands on your thigh.Bend your right leg and rotate leg clockwise - 5 times. Repeat the same in anticlockwise direction - 5 times.
- Bend your right foot and place it on left thigh. Press your right feet with right and left fingers....First on both sides of the toes, next on the sides of the feet and in the center.
- Repeat 1-6 on left leg.
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