asana · lesson 3

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PRACTICALSAsana · Lesson 3

Sukshma Vyayama

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SUKSHMA AND STHULA VYAYAMA

Sukshma Vyayama:

‘Sukshma’ means subtle/gentle. ‘Vyayama’ means exercises. Therefore sukshma vyayama means subtle exercises. Often sukshma vyayama is seen as a warm up exercises but in reality this practice alone, can be done as 2 hours complete sadhana. This practice was passed on to modern yogi Dheerendra Brahmachari by Maharishi Kartikeya of the Himalayas. The classical sukshma vyayama has 48 set of techniques. Sukshma vyayamas are the gentle joint exercises that are practiced for all the joints of the body. Parameters to be looked into during the practice:

1. Awareness of the movement. 2. Synchronizing the movement with the breath. 3. Awareness on the area of impact.

All the movements should be done in repetitions depending on the capacity of the individual. Benefits :

It helps to energize the ligaments and tendons.

Improve circulation and makes the body ready for higher practice of asanas.

It also helps unlock the subtle hidden energy in the nadi channels.

Helps in improvement of metabolism.

Helps to realize the subtle spiritual energies by spiritual awakening.

Can be practiced as an alternative when normal asana practices are contra-indicated.

It also has therapeutic impact on subtle body.

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Neck Movement:

Griva Shakti Vikasaka (Strengthening the Neck)

Posture: Feet together, stand upright or sit comfortably with the spine erect.

Griva Shakti Vikasaka 1: ● Take a deep breath in.

● Breathing out, turn your head towards your right.

● Breathing in, come back to the centre.

● Breathing out, turn your head towards your left.


(Repetitions: 3-4 times)

Griva Shakti Vikasaka 2: ● Breathing in, bend your head backward from the neck.

● Breathing out, bend your head forward from the neck.


Griva Shakti Vikasaka 3: ● Take a deep breath in.

● Breathing out, bend your head to the left. Bring your left ear close to the

left shoulder.


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● Breathing out, bend your head to the right. Bring your right ear close to

the right shoulder.



Griva Shakti Vikasaka 4: Make the veins of the neck stand out, by tightening the muscles of the neck (Weird Neck movement). (Repetitions: 3-4 times)

Classic Movements:

Greeva Sanchalana (neck rotation) Rotate the neck clockwise and anti-clockwise, 3-4 rounds each.

Shoulder Movement:

Bhuja Valli Shakti Vikasaka (Strengthening the forearms): ● Feet together, stand upright, with the arms beside the body.

● Breathing in , raise the right arm sideways above your head with the

palm outward.

● Breathing out, bring it down in the same manner.

● The arm must not touch your head when going up, or your thigh when

coming down.

(Repetitions: 4-5 times) Repeat the exercise with your left arm.

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Repeat with both the arms together.

Purna Bhuja Shakti Vikasaka (Developing the strength of the arms): ● Feet together, Stand upright, make fists with your hands, keeping the

thumbs tucked in.

● Breathe in, hold the breath, rotate your right arm in a circle as many

times as you can.

● When you cannot hold your breath any longer, stop with your arm bent

at the elbow and breathe out forcefully while thrusting your arm

forward at shoulder level along with opening the fist.

● Repeat with rotating the arm in reverse direction.

(Repetitions: 1-2 times) Repeat both directions with your left arm. Repeat with both arms together.

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Elbow Movement:

Kehuni Naman(elbow bending) Breathing in bend the elbows, breathing out straighten the arms. (Repetitions: 4-5 times)

Finger Movement:

Mushtika Bandhana (hand clenching) Breathing in clench the fists, breathing out open the hands out. (Repetitions: 4-5 times)

Wrist Movement:

Manibandha Chakra (wrist rotation) Make fists with the hands and rotate from the wrist in clockwise and anti-clockwise direction. (Repetitions: 4-5 times)

Trunk Movement:

Kati Shakti Vikasaka (Developing the strength of the back)

Kati Shakti Vikasaka 1: ● Feet together. Stand upright.

● Clench your right hand to form a fist with the thumb tucked in.

● Take both hands behind your back, with left hand holding the right wrist.

● Breathe in while bending backward from the waist as far as you can.

● Maintain this posture for a few moments.

● Then, breathing out, bend forward from the waist and make an effort to

touch your knees with your head.

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● Beginners may keep the knees slightly bent while bending forward in

order to avoid back injuries.

(Repetitions: 4-5 times) Repeat with left hand fisted.

Kati Shakti Vikasaka 2: ● Stand with your feet wide apart.

● Hands on hips. Keep your fingers pointing down and your thumbs

pointing forward.

● Inhale and bend back from the waist as far as you can go. Hold this

posture.

● Then, exhaling gradually, bend forward from the waist, taking the head

closer to the ground.


Kati Shakti Vikasaka 3: ● Feet together. Stand upright. Arms next to the body, palms facing the

thighs, fingers pointing towards the floor.

● Inhale and bend back swiftly from the waist as far as you can.

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● Exhale and bend forward swiftly from the waist aiming to touch your

knees with your head.

● Ensure the hands do not touch your thighs or your knees.

● Beginners may keep the knees slightly bent while bending forward in

order to avoid back injuries.


Kati Shakti Vikasaka 4: ● Feet together. Stand upright.

● Stretch your arms out to the sides at the shoulder level.

● Breathing out, bend from your waist towards the left, taking the left

hand towards the left calf muscle.

● Breathing in, return slowly to centre.

● Repeat on the other side.

● While doing this exercise, ensure the trunk does not lean forward or

backward.

(Repetitions: 4-5 times) Repeat the exercise with your feet 2 feet apart.

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Kati Shakti Vikasaka 5: ● Stand with your feet 2 feet apart, arms stretched out forward at the

shoulder level.

● Inhale quickly and exhale with twisting the trunk and arms to the right.

● Inhale, come back to centre.

● Exhale twist to the other side.


Hip Movement:

Posture: Staff pose

Ardha Titali Asana (the half butterfly pose): ● Bending the right leg, place the right foot as far up on the left thigh as

possible.

● Place the right hand on the right knee and hold the toes of the right foot

with the left hand.

● As you breathe in, gently move the right knee up towards the chest.

● As you breathe out, gently push the knee down and make an effort to

touch the knee to the floor.

● Keep the trunk stable and still.

● Be gentle while pushing the knee to the floor.

● Keep the leg muscles passive. Achieve all the movements by the action

of the right arm.

(Repetitions: 4-5 times) Repeat with the other leg.

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Shroni Chakra (Hip Rotation) :

● Get into the same position as for ardha titali asana with the right foot on

the left thigh.

● Use the right hand to rotate the right knee in a circle and make the

circular movement as large as possible.

(Repetitions: 4-5 times) Repeat with the other leg.

Poorna Titali Asana (butterfly): ● Bend the knees and bring the soles of the feet together, keeping the

heels as close to the body as possible.

● Clasp the feet with both hands.

● Gently flap the knees up and down.

Variation:

● Keep the soles of the feet together and place the hands on the knees.

● Using the palms, gently push the knees down towards the floor and

allow them to spring up again on their own, without any forced

movement.


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Knee Movement:

Jangha Shakti Vikasa 2 (Developing the Thighs):

Exercise A: ● Feet together. Stand upright.

● Hold your arms in front of you at the shoulder level.

● Inhaling, bend your knees slowly, lowering your hips as much as

possible, till the thighs are almost parallel to the floor.

● Hold the posture and breath as long as you can.

● Ensure the heels and toes remain on the ground and do not lift.

● Keep your knees together.

● Exhale slowly and gradually begin to rise.

● If you find it difficult to hold your breath while doing this exercise

initially, you can breathe normally.

Exercise B: ● Feet together. Stand upright. Arms stretched to the sides at the shoulder

level. Lift the heels off the floor and balance on your toes.

● Breathing in, bend your knees, separate them apart to the sides,

lowering the pelvis without sitting on your heels.

● While in this position, hold your breath as long as you can.

● While rising, exhale slowly.

● If it is difficult to hold your breath, breathe normally.

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Janu Shakti Vikasaka (Strengthening the Knees): ● Feet together. Stand upright.

● Flex your right leg forward from the hip, straighten the left from the

knee, and then take the leg back with heel touching the buttock. Keep

the upper part of your body stable.

Repeat with the other leg.

Classic Movements:

Posture: Staff pose

Janufalak Akarshan (contraction of the kneecap) ● Breathing in, pull the right knee cap backwards, towards the thigh, by

contracting the muscles surrounding the right knee.

● Hold the contraction for 3 to 5 seconds. Hold the breath in during this

period.

● Exhale, release the contraction and let the kneecap return to its normal

position.

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(Repetitions: 4-5 times) Repeat with left knee.

Janu Naman (knee bending) ● Bend the right knee and clasp the hands under the right thigh.

● Inhale, straighten the right leg, keeping the leg a few inches off the floor.

● Keeping the back straight, exhale, bending the right knee so that the

thigh comes close to the chest and the heel near the buttocks.

(Repetitions: 4-5 times) Repeat with left leg.

Dwi Janu Naman (bending both knees) ● Bend both knees and clasp the hands under the both the thighs.

● Inhale, straighten the legs, keeping the legs a few inches off the floor.

● Keeping the back straight, exhale, bending both knees so that the thighs

comes close to the chest and the heels near the buttocks.


Janu Chakra (knee crank) ● Bend the right leg at the knee as similar to Janu Naman.

● Place the hands under the right thigh and interlock the fingers.

Alternatively, cross the arms under the thighs and hold on to the elbows.

● Raise the right foot off the ground.

● Make a large circle with the lower part of the leg. As the leg goes up try

to straighten it. Keep the thigh and the trunk still.

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(4-5 rounds clockwise and anti-clockwise each) Repeat with the other leg.

Ankle Movement:

Pada-mula Shakti Vikasaka (Developing the strength of the soles):

Posture: Feet together. Stand upright. Lift the heels of the floor, balancing the weight on your toes.

Exercise A: ● In this position, raise and lower your body in a spring-like motion.

● Keep your heels and toes together throughout.


Exercise B: ● Jump up as high as you can and land on your toes.

● Keep the heels and toes together, even while jumping the air, making an

effort to land on the same spot from you jumped.


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Gulpha-pada-pristha-pada-tala Shakti Vikasaka (Developing the strength of ankles and feet):

● Feet together. Stand upright.

● Stretch one foot in front of you and hold it about 9 inches off the

ground.

● Make circular movements clockwise and anticlockwise with your foot,

moving from the ankle.

(Repetitions: 4-5 times) Repeat with the other foot.

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Classic Movements:

Posture: Staff pose

Padanguli Naman (flexing and stretching the toes)

Goolf Naman (dorsiflexion and plantar flexion of the ankle)

Goolf Chakra (ankle rotation)

Goolf Ghoornan (ankle crank) ● Bend the right knee outwards, place the right ankle on the left thigh.

● The ankle should be far enough over the thigh to be free for rotation.

● Supporting the right ankle with the right hand, hold the toes of the right

foot with the left hand, and slowly rotate the right foot clockwise and

then anti-clockwise.

(Repetitions: 4-5 times) Repeat with other leg.

Sthula Vyayama

HRD-GATI (Engine Daud - The Locomotive Exercise): This exercise has been named the Locomotive Exercise because the movement resembles that of a locomotive.

Posture: With the feet together and the body erect, extend your arms forward at the shoulder level, tucking the thumbs inside the fists.

Exercise: ● Running fifty small steps ahead of you on your toes, push your arms

forward and backward alternately as if you’re punching.

● The feet, while running, must be thrown back from the knee so as to hit

the buttocks. When the right leg is moving forward, the right arm must

be thrust out and vice versa.

● Breathe swiftly and deeply through the nose, producing the hissing

sound of an engine.

● Move 50 steps forward, and then 50 steps backward.

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SARVANGA-PUSTI (Developing the Entire Body):

Posture:

With your feet as wide apart as possible, form fists with the thumbs tucked in. Then with one wrist upon the other, bend towards the ankle of the right leg.

Exercise : ● Breathing in, keeping the head between the arms, raise the torso up,

with slight extension in the spine.

Breathing out, bend towards the left leg in a similar manner.

● Breathing in, once again up to the centre, and breathing out, bed

towards the right leg.

● This exercise should be done in a slow pace.


asana · lesson 3

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