YOGIC SUKSMA VYAYAMA by DHIRENDRA BRAHMACHARI:

1. Yogic Sukshma Vyayama and Sthula Vyayama a. Yogic Sukshma Vyayama (Micro circulation practices) Neck Movement Griva Shakti Vikasaka ( Shoulder Movement Bhuja Valli Shakti Vikasaka Purna Bhuja Shakti Vikasaka Trunk Movement Kati Shakti Vikasaka (1, 11, 111, IV, V ) Knee Movement Jangha Shakti Vikasaka (Il-A&B ) Janu Shakti Vikasaka Ankle movement.
2. Subtle Yoga Yoga Sukshma Vyayama of Dhirendra Brahmachari Sequences 1. Buddhi tatha Dhrti Shakti Vikasaka (Developing the mind and will power) POSTURE: With your feet together, the body erect and the mouth closed, tilt your head back as far as it will go and keep the eyes wide open.

Benefits of Sukshma Vyayama by: Akira Matre You should have also written the benefits. Editors Note These exercises done at a slow pace helps in warming up of the body and muscles and prepare for the practice of yoga. These exercises are more beneficial for yoga beginners or inflexible people. As a result the chances of any injury are minimised. Yogic Sukshma Vyayam English Dhirendra Brahmachari Slideshare uses cookies to improve functionality and performance, and to provide you with relevant advertising. If you continue browsing the site, you agree to the use of cookies on this website. HindiBook-yogic-sukshma-vyayam-dhirendra-brahmchari-hindi (1).pdf - Free ebook download as PDF File (.pdf) or read book online for free. Scribd is the world's largest social reading and publishing site. SUKSHMA VYAYAMA.docx.

There are totally 48 postures in this routine, yet, i have chosen certain daily to do routine in the midst of the busy schedule that one can adapt. Can check the complete routines in the file attached.

Can follow these routines by Relaxation based and Sitting postures after completion of these routines followed by Savasana or Yoga nidra as per the availability of time.

1. TATHA DHRTI-SAKTI-VIKASAKA:

POSTURE: With your feet together, the body erect and the mouth closed, tilt your head back as far as it will go and keep the eyes wide open.

EXERCISE: Concentrating on the crown of your head, inhale and exhale rapidly and vigorously through the nose with the bellows method. 25 times will suffice to begin with

2. NETRA-SAKTHI-VIKASAKA:

POSTURE: Stand with your feet close together, your back erect and your head tilted back as far as it will go.

EXERCISE: Concentrate with all your will, while looking at the spot between your two brows without blinking. The eyes must squint in doing so. When your eyes feel tired or start watering, discontinue the exercise and resume it after a short rest. For five minutes in the beginning.

This exercise produces stimulation of the naso – ciliary plexus of the autonomic nervous system, as well as on the fibers of the nerves moving the eye-ball and internal structures of the eye. It improves the muscular power, balance and co-ordination of the various muscles that move the eyeball. It also exercises the muscle of the iris which constitutes the muscular diaphragm surrounding the pupil of the eye and is instrumental in increasing or decreasing the amount of light entering the eyes and falling on the retina.

Gazing at one point also helps in putting into action the muscles which are attached around the lens of the eye and whose contraction or relaxation result in changing the shape of the lens, required for accurate focusing of the light on the retina to form a sharp image of the observed object. Thus the entire neuro-muscular apparatus of the eye-ball is toned up for a better performance and endurance. This exercise, apart from having an immediate utility for the eyes, has an even more important effect in training in the methods of concentration of the mind.

3. GRIVA-SAKTHI-VIKASAKA-1:

POSTURE: Keeping your feet together, stand erect.

EXERCISE `A´: Relaxing your neck, turn your head with a jerk first towards your right shoulders, then towards your left shoulders. In the beginning 10 times.

EXERCISE `B´: Standing erect, jerk your head first forward, then backward. When it goes back it should touch the nape of your neck. When it is forward your chin should touch the sternal notch. Keep breathing normally. 10 times to begin with.

4. GRIVA-SAKTHI-VIKASAKA-2:

POSTURE: Keep your feet close together, your back straight, your mouth closed and your eyes wide open.

EXERCISE: Keep your chin in and rotate the head from left to right and then right to left alternately. Breathe normally. Try to make your ear touch your shoulder, taking particular care to avoid raising the shoulder. Five times to begin with.

5. GRIVA-SAKTHI-VIKASAKA-3:

POSTURE: Keeping your feet close together, stand straight.

EXERCISE: Inhale and exhale through the nose (“Bellows effect”) making the veins of your neck stand out. Blow out your stomach while inhaling, draw it in while exhaling.25 times to begin with. This triple exercise strengthens the neck and beautifies it. Diseases peculiar to the throat, such as tonsillitis, laryngitis, pharyngitis etc. can be checked. The voice becomes resonant and speech defects such as lisping and stammering is completely removed. With perseverance, this exercise, in conjunction with a couple of others, yields marvelous results in cases of

dumbness. Singers will derive great benefit from it.

6. SKANDHA TATHA BAHU MULA SAKTHI VIKASAKA:

POSTURE: Feet close together, your back straight, your fingers clenched into fists with the thumbs tucked in.

EXERCISE: With your mouth pouting and forming the shape of a crow´s beak, suck in air, blowing out your cheeks and hold your breath with your chin resting on the sternal notch. While holding your back straight move the shoulders vigorously and stiffly up and down, in a pumping motion. The arms should be kept rigidly straight at the side. Assume the normal posture and straightening your neck, open your eyes and exhale gradually through the nose. Repeat the process five times to begin with. The bones, blood vessels, the muscles and the nerves in the shoulder are toned up.

7. PURNA-BHUJA-SAKTHI-VIKASAKA:

POSTURE: Keep the feet together, body erect, the hands clenched into fists with the thumbs tucked in.

EXERCISE ‘A’: Inhaling through the nose and holding your breath, swing your both arms forward and backward 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 with a hissing sound while thrusting your arm forward at shoulder level.

EXERCISE `B´: The same as exercise `A´ in reverse. This set of exercises tones up the nerves. The arms and hands become shapelier. The entire length of the arm becomes stronger.

8. VAKSHA-STHALA-SAKTI-VIKASAKA:

POSTURE: Stand with the feet together, body erect. Arms by your side, palms turned backwards with the fingers together.

EXERCISE: Swing back your arms, describing a semi-circle. While doing this, inhale through the nose and lean back as far as possible and remain in that position as long as you can. Exhale slowly while reverting to the original position. Five times to begin with. This exercise is helpful in many chest diseases. The chest expands and becomes strong. Tuberculosis, asthma and chronic bronchitis can be effectively tackled with the help of this exercise. Persons suffering from weakness of the heart will benefit by its tonic effect if they do this exercise for five minutes every morning.

9. UDARA-SAKTHI-VIKASAKA – 1:

POSTURE: Stand erect with your feet together and your neck raised an inch above the normal.

EXERCISE: Breathing quickly and deeply through the nose (Bellows effect) distend your abdomen, and while exhaling, contract it. 25 times to begin with. Particular care must be taken to distend and contract the abdomen to the fullest extent; the inhaling and exhaling should be

rhythmic.

10. UDARA-SAKTHI-VIKASAKA – 2:

POSTURE: With your feet close together, stand erect. Bend the upper part of your body forward at an angle of 60 degrees and place your hands on your hips with the fingers at the back, thumbs front.

EXERCISE ‘A’: Inhale and exhale sharply through the nose (Bellows effect) taking care at the same time to distend and contract your abdomen. 25 times to begin with.

EXERCISE ‘B’: Repeat the same with hands on thighs.

11. KATI-SAKTI-VIKASAKA-1:

POSTURE `A´: With your feet together, back straight, clench your right hand to form a fist with the thumb tucked in. Holding it behind your back place your left hand on the right wrist, both in contact with the back.

EXERCISE `A´: Breathe deeply through the nose while bending backward as far as you can. Maintain this posture for a few moments. Then, while exhaling, bend forward and try to touch your knees with your head. Repeat this operation several times. Five times to begin with.

POSTURE `B´: As above except that the left hand should be formed into a fist with the right hand on the left wrist.

EXERCISE `B´: As in Exercise `A´.

12. JANU-SAKTHI-VIKASAKA:

POSTURE: With the feet together stand erect.

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EXERCISE: Raise your foot forward with a jerk of the knee and then raise it backward and repeat while keeping the upper part of your body in the same erect position. After doing this exercise with one leg, repeat it with the other. When taking your leg back, the heel must touch the buttock. Ten times to begin with. This exercise is good for rheumatic condition of the knees at it improves the circulation of blood in the region. It is particularly efficacious for football players.

13. PINDALI-SAKTI-VIKASAKA:

POSTURE: With your feet together, stand erect, your hands clenched into fists, your neck relaxed.

EXERCISE: While inhaling through the nose, squat with your arms held out in front of you, keeping them parallel to the ground. Your feet should remain on the ground, with your knees closed. Go down as far as you can Holding your breath, stand up while your arms describe one full circle as in udara sakti vikasaka and, on completing the circle, they should be held before your chest, arms bent at elbows, fists touching each other. Then exhale sharply while expanding the chest and pulling the arms slightly backward.

14. PADA-MULA-SAKTI VIKASAKA:

POSTURE: Stand on your toes, body erect and relaxed.

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EXERCISE `A´: Throwing the weight of your body on the toes, raise and lower your body in a spring like motion. The heels and toes should be together throughout. 25 times to begin with.

EXERCISE `B´: Balancing on the toes, jump up as high as you can, coming down on the toes. During this operation the toes should be used to maximum effect. Care should also be taken to maintain the original position of contact between the heels and the toes, and to bring them down on the spot from which you jumped. 25 times to begin with.

These exercises give the calves strength and symmetry, rheumatic conditions are cured. The calves become firm and the soles of the feet strong.

15. GULPHA-PADA-PRSTHA-PADA-TALA-SAKTI-VIKASAKA:

POSTURE: With the feet together, stand erect.

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EXERCISE: Stretching forward one foot and holding it about 9 inches off the ground, describe a circle first from right to left, then from left to right, with the ankle. Repeat with the other foot. Ten times to begin with. The exercise relieves rheumatism of the ankles and strengthens the toes and the feet.

After completing all the exercises, you must assume the `corpse pose´ (Savasana). This is nothing but giving your body complete rest while lying down. It makes the blood flow through the body in an even course, and the fatigued limbs are refreshed. Maintain this posture till your breathing and your heart-beat are normal once again. Will add a complete article about Savasana soon.

Routines Sequence:

1. Prarthana … Prayer
2. Buddhi Tatha Dhrti-Shakti-Vikasaka (Developing the Mind and Will power)
3. Netra-Shakti-Vikasaka (Improving the Eye-sight)
4. Griva-Shakti-Vikasaka-1 (Strengthening the Neck -1)
5. Griva-Shakti-Vikasaka-2 (Strengthening the Neck -2)
6. Griva-Shakti-Vikasaka-3 (Strengthening the Neck -3)
7. Skandha- Tatha- Bahu- Mula- Shakti- Vikasaka (Developing the strength of the Shoulder-blades and joints)
8. Purna-Bhuja-Shakti-Vikasaka (Developing the Arms)
9. Vaksa-Sthala-Shakti-Vikasaka (Developing the Chest)
10. Udara-Shakti-Vikasaka-1 (Developing the Abdominal muscles-1)
11. Udara-Shakti-Vikasaka-2 (Developing the Abdominal muscles-2)
12. Kati-Shakti-Vikasaka
13. Janu-Shakti-Vikasaka (Strenghtening the Knees)
14. Pindali-Shakti-Vikasaka (Developing the Calves)
15. Pada-Mula-Shakti-Vikasaka (Developing the strength of the soles)
16. Gulpha-Pada-Prshtha-Pada-Tala-Shakti-Vikasaka (Developing the strength of the Ankles and the Feet)

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Always follow these routines by SHAVASANA (CORPSE POSTURE) or YOGA NIDRA to give complete rest/relaxation and give time for body to absorb the essence of asana routines, the energy to be absorbed by the energy body efficiently and the breath to settle down to normal pace and for the prana to reach every part of the body for an effective relaxation and revitalization.

Namaste!