Yoga (Level A) CH 2 Final

Introduction to Yogic Suksham Vyayama
CLASS-I
Notes
2
INTRODUCTION TO
YOGIC SUKSHMA VYAYAMA
There are various yogic practicies which have an impact on
different parts of body. Sukshma Vyayama is one of it. Sukshma
Vyayama is the system of yogic practices which loosens your
joints and removes the energy blockages. This system has a strong
purifying effect thus, boosting the body energy.
Yogic Sukshma Vyayamas (Loosening and strengthening
practices) are safe, rhythmic, repetitive stretching movements
synchronized with breathing. These practices mobilize the joints
and strengthen the joints and muscles. In this lesson you will
study about various Sukshma Vyayama practice
OBJECTIVES
After studying this lesson, you will be able to:
• exaplain Sukshma Vyayana;
• list the benefits of Sunshma Vyayana; and
• describe various practices of Sukshma Vyayana which help
to mobilize the joints ankle, wrist, elbows etc.
OBE-Bharatiya Jnana Parampara 17

CLASS-I
2.1 SUKHSMA VYAYAMA

The simple, gentle joint movements are very useful to improve
Notes blood supply towards the different parts of joints like cartilage,
ligaments etc. These joint movements are very significant if
performed early morning. These also help to drain the toxic
materials in the interstitial spaces related of the joints. The most
important and special facet of Yogic Sukshma Vyayama is that
every body part (muscle, joint and organ) is taken care off.
? DO YOU KNOW
Sukshsma Vyayama means small (Sukhshma) movements or

exercises (Vyayama) to strengthen the body joints
Features of Sukhsma Vyayama

The main features or components of Sukshma Vyayama are :
i. Breathe awareness.
ii. Concentrating on the specific joints one wants to repair or
strengthen.
iii. Synchronization of inhalation and exhalation with the
movement of that joints.
Benefits
The Sukshma Vyayama is beneficial in various aspects, some of
these are :
• Removes blockages and tightness in muscles and strengthens
them.
18 Yoga, Level-A
CLASS-I
• Increases body mobility and making it flexible.
• Develops coordination and equilibrium.

• Improves blood circulation. Notes
2.2 SUKSHMA VYAYAMA PRACTICES

The sequence of Sukshma Vyayama is from head to the toe
starting in this sequence:
i. The neck
ii. The shoulders
iii.The trunk
iv. The knees and ankles
2.3 ANKLE BENDING AND ROTATION

I) Bending
To practice this exercise
• Sit with the legs outstretched and the feet apart (about 6
inches).
• Bring the hands behind
the buttocks finger
pointing backwards.
• Slightly lean backwards
shifting the body weight
on to the hands. Fig. 2.1
• Keep the spine and neck
erect.
CLASS-I
• Bring your awareness to

the feet.
Notes • Move both feet slowly

forwards and backwards,
bending them at the ankle
Fig. 2.2
joints.
• Try to stretch the feet forward to touch the floor, and then pull
them up towards the knees. Hold each position (forward and
backward) for a few seconds.
• Practice with normal breathing.
• Repeat ten times.
II) Rotation
To practice this exercise -
• Sit straight with legs stretched

out
• Separate the legs by about a foot.
• Bring your awareness to both Fig. 2.3

feet.
• Slowly rotate both feet from the ankles together in opposite

directions.
• The big toes touch each other on the inward movements of

each foot.
20 Yoga, Level-A
CLASS-I
• Repeat 10 rounds.
• Change directions and repeat 10 rounds.
• Practice with normal breathing. Notes
• This can also be practiced sitting in a chair.
INTEXT QUESTIONS 2.1

Fill in the blanks :
1. Sukshma Vyayama is the system of ______ practice.
2. The system has strong ______ effects.
3. It increases ________ mobility.
4. It imporves _________ circulation.
5. The sequence of Sukshma Vyayama is, neck _______, trunk,
______ and ankle.
2.4 KNEE BENDING AND ROTATION

Knee Bending
Knee bending is an important exercise of Sukshma Vyayama.
To practice this exercise
• Bend the right knee and clasp the right thigh with the hands
under it.
• Now straighten the right leg by pulling up the knee cap so

that the right heel is off the floor.

CLASS-I
• Keep the arms straight.
• Now, bend the right leg at the knee so that the thigh comes
Notes close to the chest and the heel near the buttocks.
• Then straighten the right leg with heel off the floor.
• Practice with normal breathing.
• This is one round. Practice ten rounds.
• Repeat the same practice of ten rounds with the left leg.
Rotation
To practices this exercise
• Lift up the right thigh.
• Bring the right knee to 90 degree.
• Support the thigh with interlocked hands.
• Keep the right lower leg parallel to the ground.
Fig. 2.4
22 Yoga, Level-A
CLASS-I
• Now, rotate the right lower leg from the knee joint five times
clockwise and five times anti-clockwise.
• Practice with normal breathing. Notes
• Bring back the right leg down on the floor.
• Now repeat the same with the left leg.
2.5 WRIST ROTATION

Wrist rotation is the next practice under Sukshma Vyayama.
Fig. 2.5 Fig. 2.6
• Stretch your arms straight in front of the chest at shoulder

level, keeping them parallel to the ground.
• Make tight fists of your hands (palms facing down).
• Now, move the fists up and down vigorously from the wrists.
• Repeat 10 rounds.

CLASS-I
2.6 ELBOW BENDING

Elbow bending is next practice. Its is done
Notes following these steps :
• Stretch the arms straight down at the side of
the body, palms facing forward. Make tight
fists.
• Bend the arms at the elbows, moving your
clenched fists forward to the level of the
shoulders with a forceful jerk.
Fig. 2.7
• Then stretch them downwards again with a
forceful jerk.
• Repeat twenty times.
2.7 SHOULDER ROTATION

• Keep your body straight folding your hands.
• Place your left fist on your left
shoulder and right fist on your right
shoulder.
• Then, move your elbows towards your
chest.
• Then, gradually without any jerk,
rotate both the arms in opposite
directions that is left arm anticlockwise
and right arm clockwise. Fig. 2.8
24 Yoga, Level-A
CLASS-I
• Now repeat this in reverse order, that is rotate the right arm
anticlockwise and the left arm clockwise.
Notes
2.8 NECK MOVEMENT
Neck movement is done in two directions.
Fig. 2.9
Neck Movement - I
• Stand or sit in a relaxed posture
• Keep your neck straight.
Fig. 2.10

CLASS-I
• Then gradually without jerk, bend your neck forward as much

as you can.
Notes • Then come back to your normal and relaxed posture.

• Then bend your neck backward.
• Then back to normal.
• Then to the right and to the left, with normal position between
each movement.
Neck Movement - II
Fig. 2.11
• Keeping the neck straight.

• Gradually without any jerk, clockwise rotate your neck from
left shoulder to backwards and then to the right shoulder and
to front.
• Begin with your right shoulder, repeating this in anticlockwise
direction.
26 Yoga, Level-A
CLASS-I
INTEXT QUESTIONS 2.2

3) or wrong (2
Mark right (3 2) against each of the statemetns given
Notes
below :
1. Bending right knee is the first step of knee bending Suksham

Vyayama.
2. We practice knee bending with normal breathing.
3. Do not support thigh with interlocked hands.
4. We stretch arms straight down beside the body in elbow

bending.
5. Make tight fists of your hand for Elbow bending exercise .
WHAT HAVE YOU LEARNT

• Sukshma Vyayama is the system of Yogic Practice which
helps loosens your joints and remove energy blockages.
• It improves the mobility of Ankle, knee, wrist, elbow,
shoulder and neck.
• The main features of Sukshma Vyayama are:
i. Breath awareness
ii. Concentrating on the specific joints
iii. Synchronization of inhalation and exhalation with the
movement of the joints

CLASS-I
• Sukshma Vyayama is practiced in the following sequence -

neck, shoulder, trunk, knees and ankle.
Notes
TERMINAL QUESTIONS
1. What is Yogic Sukshma Vyayama?
2. In what sequence are these exercises performed?
3. What are the benefits of these practices?
ANSWERS TO INTEXT QUESTIONS

2.1
1. Yogic
2. Purifying
3. Body
4. Blood
5. Showder, knee
2.2
3)
1. Right (3
3)
2. Right (3
2)
3. Wrong (2
3)
4. Right (3
3)
5. Right (3
28 Yoga, Level-A

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Introduction to Yogic Suksham Vyayama

OBE-Bharatiya Jnana Parampara 17

2.1 SUKHSMA VYAYAMA

Sukshsma Vyayama means small (Sukhshma) movements or

Features of Sukhsma Vyayama

• Increases body mobility and making it flexible.

• Develops coordination and equilibrium.

2.2 SUKSHMA VYAYAMA PRACTICES

2.3 ANKLE BENDING AND ROTATION

• Bring your awareness to

Notes • Move both feet slowly

• Practice with normal breathing.

• Repeat ten times.

To practice this exercise -

• Sit straight with legs stretched

• Separate the legs by about a foot.

• Bring your awareness to both Fig. 2.3

• Slowly rotate both feet from the ankles together in opposite

• The big toes touch each other on the inward movements of

• Change directions and repeat 10 rounds.

• Practice with normal breathing. Notes

• This can also be practiced sitting in a chair.

INTEXT QUESTIONS 2.1

2.4 KNEE BENDING AND ROTATION

Knee bending is an important exercise of Sukshma Vyayama.

To practice this exercise

• Now straighten the right leg by pulling up the knee cap so

OBE-Bharatiya Jnana Parampara 21

• Keep the arms straight.

• Practice with normal breathing.

• This is one round. Practice ten rounds.

To practices this exercise

• Lift up the right thigh.

• Bring the right knee to 90 degree.

• Support the thigh with interlocked hands.

• Keep the right lower leg parallel to the ground.

• Bring back the right leg down on the floor.

• Now repeat the same with the left leg.

2.5 WRIST ROTATION

Fig. 2.5 Fig. 2.6

• Stretch your arms straight in front of the chest at shoulder

OBE-Bharatiya Jnana Parampara 23

2.6 ELBOW BENDING

2.7 SHOULDER ROTATION

OBE-Bharatiya Jnana Parampara 25

• Then gradually without jerk, bend your neck forward as much

Notes • Then come back to your normal and relaxed posture.

• Keeping the neck straight.

INTEXT QUESTIONS 2.2

1. Bending right knee is the first step of knee bending Suksham

2. We practice knee bending with normal breathing.

3. Do not support thigh with interlocked hands.

4. We stretch arms straight down beside the body in elbow

5. Make tight fists of your hand for Elbow bending exercise .

WHAT HAVE YOU LEARNT

OBE-Bharatiya Jnana Parampara 27

• Sukshma Vyayama is practiced in the following sequence -

ANSWERS TO INTEXT QUESTIONS

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