By Sukshma Vyayama is a secret exercising technique popularized by the famous yogi Dhirendra Brahmachari under the instruction of Maharishi Kartikeya Ji Maharaj. These exercising techniques tend to stimulate the whole body in a holistic manner rather than simply exercising the muscles.
During suksham vayam, expect to exercise subtle organs, internal organs, muscles and appendage. Following these techniques properly can improve the functioning of various systems and organs of your body. You may now wonder about its components. The main components are breath, focus and actual exercise.
So, you have to focus on your breath, concentrate and then practice the actual moves. The best part is that these exercises require no elaborate preps and may be practiced in just 15 minutes. The short exercise sessions tend to open up the energy channels, cures joint stiffness and makes one flexible and energetic. They are simple moves and yet very powerful. It has 48 exercises for the subtle and micro-body rather than the gross body.
The Various Joint Activation Techniques under Sukshma Vyayama
The kriya starts from the toes and ends in the neck. Each movement needs to be done at least 8-10 times while the static ones for 5-6 breaths. Follow the section below closely for the right moves:
Exercise for the toes
- Exercise your toes by opening and closing them upon the floor for 8-10 times.
- Lift the toes back and front as much as you can.
For the ankles
- Flex your foot and point it gently. Do this for 8-10 times.
- Perform ankle circles clockwise and anticlockwise. Do this for 5-10 times. Form a full circle.
Exercising the knees
- Hug your knee to the chest. Do the same with another knee for 5-10 breaths.
- Reverse this movement by moving the knee back towards the hips. Hold the position for 5-10 breaths.
Yogi Squats for ankles and knees
- Yogi squats work beautifully to activate the knees and ankles. If it is not possible to do a complete squat, then move halfway downwards. Use the wall to take support.
Exercise the hips
- Take the position of cradling the baby. This pose is known as Shishupal asana. Do this for 10 times.
For the wrist and fingers
- Close your fingers to form a fist. Repeat this 10 times.
- Rotate your wrist clockwise and then anticlockwise by inserting your thumb inside your wrist. Repeat it 10 times.
Elbow exercise
- Perform elbow curls by taking your arms to the side and parallel to the ground. Now bend your elbows and touch the fingers towards the shoulders. Repeat with another arm for 5-10 times.
Shoulder rotations
- You may perform shoulder rotations with bent elbows or straight arms.
Neck exercise
- Move your neck side to side by coordinating each movement and breath.
- Drop your left ear towards the left shoulder and then the right ear towards the right shoulders. Hold each position for at least 8-10 breaths.
Performing joint movements as propagated under Sukshma Vyayama is a fabulous way to incorporate gentle therapeutic movements into your daily life. It keeps the joint flexible, removes joint pain, tension, stiffness, and improves blood circulation. Before the yoga session, you must do all the moves as a warm-up session.
