Seated Ankle Circle

Positioning:
1. Sit on the floor with your legs extended straight in front of you. You can use a yoga mat for added comfort.
2. Keep your back straight and shoulders relaxed.
3. Place your hands on the floor beside your hips for support.

Movement Instructions:
1. Begin by lifting your right foot a few inches off the ground.
2. Start making circular movements with your ankle, moving your foot in a clockwise direction.
3. Complete 10-15 circles in the clockwise direction.
4. Pause briefly, then switch to a counterclockwise direction for another 10-15 circles.
5. Lower your right foot back to the ground and repeat the same movements with your left foot.
6. After completing both feet, take a moment to relax before transitioning to your next exercise.

Tips:
- Focus on controlled movements to effectively engage your ankle muscles.
- Maintain a steady breathing pattern throughout the exercise.
- If you're feeling tense, shake out your legs before starting the sequence.