SUKSHAM VAYAAM- LIGHT EXERCISES
Suksham Vayaam are light exercises which can be practised between pranayams and can also be practised independentally for providing energy,vitality and maintaining a healthy body.
Need for Suksham Vayaam
* Stiff muscles that are subjected to sudden elongation during exercise or sports can more easily become torn or strained.
* 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.
* 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 suksham Vayaam:
All sitting Aasans are started from Dundasan posture. Stretch both legs straight and keep them joined together. Place the hands on surface besides waist and fingers facing backward. Keep the arms and waist straight.
Now srart the following exercises:
1. Exercise for Toe:
While keeping the heels still, try to fold the toes of both feet and then stretch backward. Repeat this exercise for 8-10 times.
2. Exercise for Heels and Feet:
While keeping the the feet joined together stretch the toes forward. In this process heels also get stretched along the surface. This process relieves the sciatic pain and is beneficial for knees.
3. Exercise for Toe and Feet:
Keep the feet slightly apart.Starting from the left foot , rotate the toe anti-clockwise in circular motion. Keep on moving 5-7 times. Now rotate it clockwise. Repeat this exercise for the right foot, and then do it by joining the both feet together.
4. a)Ardha Titali Asan (Half Butterfly)
How to do?
Sit with legs outstretched. Bend the right leg and place the right foot as far up on the left thigh as possible. Place the right hand on top of the bent right knee.
Hold the toes of the right foot with the left hand. While breathing in, gently move the right knee up towards the chest. Breathing out, gently push the knee down and try to touch the floor. The trunk should not move. Movement of leg should be achieved by the exertion of the right arm. Repeat with left leg. Slowly practice about 10 up and down movements with each leg. DO NOT STRAIN.
Benefits
It is an excellent practice for loosening of hip and knee joints
B) Poorna Titali Asan (Full Butterfly)
How to do?
Sit with legs outstretched. Bend the knees and bring the soles of the feet together, keeping the heels as close to the body as possible. Fully relax the inner thighs. Clasp the 
feet with both hands.
Gently bounce the knees up and down, using the elbows as levers to press the legs down. Do not use any force. Repeat up to 20-30 times. Straighten the legs and relax.
Benefits
Tension from inner thigh muscles is relieved. Removes tiredness from legs.
5. Chakki Chalan Asan (Churning the Mill Pose)
How to do?
Sit with legs stretched out in front of the body about one foot apart. Interlock fingers of both hands and hold the arms out straight in front of the chest.
Make large circular movements over both feet, trying to take the hands over the toes on the forward swing and coming as far back as possible on the backward swing. Practice 10 times in each direction.
Benefits
Excellent for curing back ache and helpful in in reducing extra fat around the waist. Excellent asan for toning the nerves and organs of pelvis and abdomen preparing them for pregnancy. Useful in regulating menstrual cycle. Also an excellent post natal exercise.