Seven Sukshma Vyayayam (Light Exercises) during Pranayama

Sukshma Vyayaym are light exercises which can be practised between pranayams and can also be practised independentally for providing energy, vitality and maintaining a healthy body. Sukshma Vyayayam is basically subtle yogic warm ups with gentle stretching and coordinated breathing that results in deep relaxation. This readies you for a more dynamic sequence of pranayama, asanas and other physical exercises.

Need for Suksham Vayaam

  1. Stiff muscles that are subjected to sudden elongation during exercise or sports can more easily become torn or strained.
  2. Tightness in muscles can cause pain elsewhere in the body. Tight calves, for example, can cause knee pain, shin splints and foot pain. Tense muscles at various points in the lower back can cause pain to radiate throughout the entire torso.
  3. Lack of flexibility can cause muscular imbalances. A tight hamstring, for example, can make the thighs work harder at keeping the body properly aligned, which may cause knee pain. Beyond that, feeling stiff makes you slow down, move more carefully, act more tentatively—it''s the first way a young man starts to feel like an old one.

Swami Ramdev advocates the following Sukshma Vayama:

All sitting Aasans are started from Dandasan posture. Stretch both legs straight and keep them joined together. The palms of both hands should be touching the ground firmly on both sides of the waist. Fingers should be pointing backwards. Keep waist and hands straight

Sukshma Vayama-1 : Stretching  and Rotating Feet :

Suksham Vayama-1
Steps: Sit on the floor with legs straight on front side. Keep your hands on the floor little behind your body. Relax on your hands . Stretch your feet towards your body and away from body.Do this 4 – 5 times.
Make a circle with your foot clockwise and then anticlockwise. Do this 4 – 5 times.
Benefits :   Stretching and rotating feet brings flexibility in the foot joints and muscles of legs. It helps in reducing extra weights from legs.

Sukshma Vayama-2 : 

Butterfly : Sukshma Vayama-2 Steps:  This is very common and very beneficial light exercise. Sit with both legs folded in such a way so that both foot face and touch each other. Now lift and release your knees like a butterfly wings. This can be done for 2 to 3 minutes.
Benefits :  Butterfly exercise is beneficial for hip joint, Knee joints, lower body and lower area of spine. It helps in reducing weight from waist and hips.

Sukshma Vayama-3 : Rotating Fists :

Sukshma Vayama-3 Steps:  Sit comfortably and bring your hands straight in front.  Hold your thumb in fist and touch both fists together. Rotate clockwise then anticlockwise. This can be done 10 times each.
Benefits :  Beneficial for joints in fingers, palms and wrist. Reduces weights from hands.

Rotating Hand round Shoulders :

Sukshma Vayama-34 Steps:  Sit comfortably and touch your fingers on shoulders Inhale and form a big circle by rotating your hands around shoulders clockwise and anticlockwise. Can be done 5-10 times.
Benefits :  Beneficial for joints in elbow, shoulders, collar bone and neck. Reduces weights from shoulders and neck. You will never get exhausted, makes you fresh in seconds. Reduces pain in shoulders, neck.

Sukshma Vayama-5 : Pulling Hand behind Head :

Sukshma Vayama-5
Steps:  Hold both your hands with each other behind your head. Alternatively pull one hand with the other towards one side of body. Do this for 1-2 minutes.
Benefits :  Reduces fatigue. Beneficial all joints in hand, neck and shoulders.

Sukshma Vayama-6 :  Pushing Hands and Head against each other :

Sukshma Vayama-6 Steps:  Interlock your fingers of both hands. Bring them back of your head with front of palms touching head at backside. Push hands and head against each other. Push gently first then try increasing the pressure. Do this 3-5 times. Small vibration will occur.
Now push left hand on the left side of head. Push gently first then try increasing the pressure. Do this 3-5 times. Now push right hand on the right side of head. Push gently first then try increasing the pressure. Do this 3-5 times.
Benefits :  Highly beneficial for neck joints in spine.

Sukshma Vayama-7 : Rotating Shoulders :

Sukshma Vayama-7 Steps:  Sit straight in Sukhasana. Keep both hands on knees.  Rotate shoulders clockwise and opposite. Repeat this exercise 5-10 times.
Benefits :  it straight in sukhasan, both hands on knees Rotate shoulders clockwise and opposite. This can be don 5-10 times.

Benefits of Sukshama Vyayayam /Subtle Yoga

In Sukshma Yoga the whole body, from head to toe, is treated, relaxed and rejuvenated. External and internal body parts undergo deep transformation in this type of Yoga. These are scientific exercises that not only make us strong and supple, but also help remove impurities from the body and improve the memory, concentration and will-power. Regular practice of this type of Yoga ensures a long healthy life. Sukshma Yoga may be practiced independently or as part of a larger Yoga plan. People of every age can practice and receive the benefits of these exercises that can be comfortably practiced within 20-30 minutes. It includes easy exercises for the eyes, tongue and jaws, neck, hands, feet, knees, ankles and hips.

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