Sukshma – subtle
Vyayama – workout
Dhirendra Brahmachari was the guy who popularised the secret techniques of Sukshma Vyayama after the knowledge was passed on to him by a great yogi in the himalayas.
It is a set of exercises that doesn’t just work your muscles, but stimulates the entire body, from top to toe. It targets the subtle body, so if you’re expecting a hardcore, purely physical workout, you’re on the wrong page. Sukshma Vyayama is a workout for each internal organ, joint, muscle, opening and appendage. It handles the prevention and cure of many ailments and increases the strength, vigour and functioning of all the different organs and systems in the body.
The main components of Sukshma Vyayama are:
- your breath
- a mental concentration point
- the actual exercise
Sukshma Vyayama Yoga requires little time and preparation. These short exercises open up subtle energy channels and in a session as short as 15 minutes stiffness in your joints will release and your body will become flexible, awake, strong and ready for the day’s activities. You will, undoubtedly, feel a tangible difference.
It is so sensitive, so powerful, so scientific, so deep and yet so simple.
Position/Posture
Standing upright requires the following to ensure no injury is incurred:
- Ground your feet. Pull your knee caps up.
- Tuck your tailbone under and pull your bellybutton in and up.
This will align your spine and give your lungs space to expand fully. - Squeeze your shoulder blades together.
This should lift and open your chest cavity and broaden your shoulders, protecting your neck. - Elongate the back of your neck and move your chin back ever so slightly.
Relaxation
- If you feel tired or discomfort while doing any of these exercises, take a few moments to rest and breathe.
1. Prathna
- Feet together. Stand upright.
- Bend your arms, palms touching, with the thumbs against your throat cavity and your forearms pressed against your chest.
- Close your eyes.
- Turn your awareness within. Feel your body become relaxed but alert.
- Only once you are here, relax the pressure of your forearms and palms.
- If you haven’t reached this state, continue to press your forearms against your chest.
This exercise has it’s effect on the vagus nerve, part of the parasympathetic nervous system, which is cardio-inhibitory, which means that on stimulation it slows down the heart rate, calming you down.
It happens to coincide with the Monaha Nadi in ayurveda, which, when stimulated, helps sublimate sexual instinct and increases the power of concentration.
It is said that Lord Buddha was able to attain the perfect peace with the help of this exercise, while sitting under the Bodhi tree. This exercise gave him the strength to triumph over worldly passions.
Warm Up
Face and Neck
- Standing or seated upright.
- Pinch your eyebrows 5-6 times, moving from the centre outwards, using your thumb and index finger.
- Put one hand on your forehead and other on at the back of your head. Push them inward 5 times.
- Move three fingers (first, middle, and ring finger) of each hand from the jaw line to your chin and massage your cheeks. You could keep your mouth open as you do this. Did you find knots in the space between your jaws? This is a place where stress hides.
- Open and close your jaw 5-10 times.
- Open your mouth and wiggle your jaw side-to-side 10 times.
- Interlock your fingers behind your head. Push against hands against your head and resist with your head. Repeat 5 times holding for 5-10 seconds each time.
Eyes
- Sit straight. Move your eyes only to look up and down. Repeat 5 times.
- Moving your eyes only, look left and right. Repeat 5 times.
- Roll your eyes 5-6 times clockwise and then anticlockwise. Close your eyes for 10 seconds.
- Squeeze your eyes tight and then open them wide. Repeat this 5-10 times.
Ears
- Pinch your ears with your thumb and the outside of your index finger from the top, round the curve, to the lobe and gently pull the lobe down. Repeat 3 times.
Scientists say that all the nerves that increase pragya (awareness) are located in the lower part of the ear.
- Hold your ears and move them clockwise and anti-clockwise (as if riding a cycle) until your ears become hot.
Shoulders, Arms, Wrists, Fingers
- Bend your arms, palms touching.
- Move your palms forward, straightening your arms, swings them out to the side and back behind you fairly quickly.
- Your chest will expand. Do this 5-10 times.
This exercise is good for releasing neck and upper back pain.
- Arms at your side. Move your shoulders forward, up, back and down 5 times and then change direction for 5 rounds.
- Then place your hands on their respective shoulders and bring your elbows forward to touch, continue moving them up, back and down. Repeat 5 times forward and backward.
- Keeping your hands in fists, hold them out in front of you at shoulder level, fists touching. Rotate fists in both clockwise and anticlockwise direction, pressing against each other 5 times.
- Make fists holding you thumb. Open and close your fists 10 times, spreading your fingers when you open your fist.
- Shake your hands out for 30 seconds.
2. Uccarana-Sthala Tatha Visuddha Cakra Suddhi
clearing pharynx, throat and voice
- Feet together. Stand upright. Tilt your head backward slightly.
- Keep your eyes wide open and your mouth closed.
- The chin must sit 2.5 inches above the sternal notch (the cavity at the base of the throat) and held in to be in line with the eyes.
- Let your arms hang normally at your side.
- Concentrate on your vocal chords (larynx).
- Inhale and exhale deeply and rapidly through your nose (Bellows Breathing). Start by doing this for 5 rounds, aiming for 25.
The rapidity and force of the breathing clears, dries and ventilates the air passages.
It clears the pharynx of phlegm. Lisping can be overcome and the voice becomes stronger and more resonant. It is particularly beneficial for singers.
3. Buddhi tatha Dharti Shakti Vikasaka
developing the mind and will power
- Feet together. Stand upright. Mouth closed.
- Tilt your head back as far as it will go.
- Keep your eyes wide open.
- Concentrating on the crown of your head, inhale and exhale rapidly and vigorously through your nose (Bellows Breathing).
- Start by doing this for 5 rounds aiming for 25.
4. Smarna Shakti Vikasaka
developing the memory
- Feet together. Stand upright. Mouth normal and relaxed.
- Focus your eyes on a spot 5 ft. in front of your toes.
- Concentrate on the Brahmarandhra – the yogic term for the area between where your hairline starts above your forehead and the crown of your head (just under the anterior fontanelle).
- Inhale and exhale vigorously (bellows effect) through your nose.
- Start by doing this for 5 rounds aiming for 25.
This exercise is of special benefit to people who suffer mental fatigue.
There is a marked improvement in memory.
This exercise is useful for all those whose work causes mental strain and nervous exhaustion.
5. Medha Shakti Vikasaka
developing the intellect
- Feet together. Body and back erect.
- Lower your chin to rest on the sternal notch.
- Eyes closed.
- According to Yogic science, the centre of intellectual vigour is in the depression at the back of the neck.
- Concentrate on this with all the force you possess.
- Then start the bellows breathing exercise inhaling and exhaling with equal force.
- Start by doing this for 5 rounds, aiming for 25.
6. Netra Shakti Vikasaka
improving the eye-sight
- Feet close together. Back erect.
- Head tilted back as far as it will go.
- Concentrate on and look at the spot between your two brows without blinking.
- Your eyes must squint when you do this exercise.
- When your eyes feel tired or start to water, discontinue the exercise and resume it after a short rest.
- Start by doing this for 30 seconds and build to 5 minutes.
This exercise stimulates the nasocialiaryplexus of the autonomic nervous system, the fibres of the nerves that move the eye and the internal structures of the eye.
It strengthens and improves the balance and coordination of the various muscles that move the eye.
It also exercises the iris (a muscular diaphragm surrounding the pupil of the eye instrumental in increasing or decreasing the amount of light entering the eye and falling on the retina).
Gazing at one point also helps engage the muscles which are attached around the lens of the eye and whose contraction or relaxation result in changing the shape of the lens. This sharpens your ability to focus, to create a sharp image of the observed object, whether near or far.
Thus the entire neuromuscular apparatus of the eye is toned up for a better performance and endurance. This exercise, apart from having immediate benefit to the eyes, just as powerful an effect on improving concentration.
7. Kapola Shakti Vikasaka
rejuvenating the cheeks
- Feet close together. Standing erect.
- Join the tips of your fingers and close each nostril with each of your thumbs.
- Keeping the eyes open and pouting your lips, suck in the air vigorously through your mouth with a hissing sound, close your mouth and blow out your cheeks.
- Close your eyes and with your chin resting against the cavity
of your throat (sternal notch), hold your breath as long as you can. - Let the neck return to the normal posture.
- Open your eyes and exhale through the nose slowly and effortlessly.
- Start by doing this 5 times.
The Kakimudra depends on the oxygenation of the oral cavity. When we breathe normally, the mouth remains closed and fresh air does not enter, leaving germs to multiply unhindered. If however, a frequent forceful jet of air falls on the teeth, gums etc., it has a beneficial effect and prevents and even cures many oral infections.
Pouting while puffing out the cheeks exercises most of the muscles of the face, which are ordinarily inactive, except for the mild action involved in speaking or eating. The habitual inaction of these muscles makes them flabby. These exercises tighten and lift the muscles, giving you a youthful appearance. Your teeth become stronger. Pyorrhoea, caries and halitosis are cured.
Sunken cheeks fill up gradually and once again look normal. Pimple, boils etc also disappear.
8. Karna Shakti Vikasaka
improves hearing
- Feet together. Stand upright. Eyes closed.
- Close your mouth.
- Plug your ears with your thumbs and place your index fingers on your eyes (which are closed).
- Pout your lips and encircle your mouth with your middle and third fingers.
- Now suck in air and close your mouth.
- Blow out your cheeks and lower your chin to rest on the cavity of your throat.
- Hold your breath as long as possible (your cheeks still puffed out).
- Then let your neck go back to the normal posture.
- Gently open your eyes and at the same time exhale through your nose.
Creating pressure inside the mouth forces air through the Eustachian tube, which connects the mouth cavity with the middle ear. This tube’s function is the equalisation of pressure inside and outside the ear (when your ears pop after a change in altitude). Without it, the free vibrations of the eardrum cannot take place, which results in defective hearing.
The Jalandharabandha (bent neck) which forms part of the exercise ensures stimulation of the endocrine glands as well as nervous components, both somatic and autonomous, situated in this region.
By closing your earholes, nostrils, eyes and mouth you purify the passage of sound and enable yourself to hear the pure (inner) sound.
9-11. Griva Shakti Vikasaka
strengthening the neck
This triple exercise strengthens the neck and beautifies it. Diseases peculiar to the throat, such as tonsilitis, laryngitis, pharyngitis etc can be checked. The voice becomes resonant and speech defects such as lisping and stammering are completely removed. With perseverance, this exercise, in conjunction with a couple of others, yields exceptional results in cases of dumbness. Singers derive great benefit from it.
9. Griva Shakti Vikasaka 1
- Feet together. Stand upright.
Exercise A
- Relax your neck. Turn your head with a jerk first toward your right shoulder, then toward your left shoulder.
- Make sure your back, shoulders and chest are kept firmly upright – your shoulders shouldn’t move with you.
- Start with 10 times.
Exercise B
- Jerk your head forward first, then back.
- 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.
- Make sure your back, shoulders and chest are kept firmly upright – your chest should not cave in or puff out with the movements.
- It should feel as though your head is hinging around an axis that runs from earlobe to earlobe.
- Start with 10 times.
10. Griva Shakti Vikasaka 2
- Feet together. Stand upright.
- Keep your chin in and rotate your head from left to right and then right to left. Breathe normally.
- Try to make your ear touch your shoulder, taking particular care to avoid raising the shoulder.
- Start by doing this 5 times.
11. Griva Shakti Vikasaka 3
- Feet close together. Stand upright. Mouth closed. Eyes open.
- Inhale and exhale through the nose (Bellows Breathing) making the veins of your neck stand out. Blow out your stomach while inhaling, draw it in while exhaling. Start by doing this 5 times, aiming for 25.
12. Skandha Tatha Bahu-Mula Shakti Vikasaka
developing the strength of shoulder blades and joints
- Feet close together. Back straight.
- Fingers clenched into fists with the thumbs tucked in.
- Pout your lips. Suck air in.
- Blow out your cheeks and hold your breath with your chin resting on your sternal notch.
- While holding your back straight, move the shoulders vigorously and stiffly up and down in a pumping motion.
- Yours arms should be kept rigidly straight at your side.
- Assume the normal posture, straighten your neck, open your eyes and exhale gradually through your nose.
- Start by repeating this process 5 times.
This exercise tones up the bones, blood vessels, muscles and nerves in the shoulder.
13. Bhuja-bandha Shakti Vikasaka
strengthening the upper arms
- Feet close together. Hands formed into fists with thumb tucked in.
- Bend the elbows and raise the forearms to 90 degrees (your fists will be pointing forward).
- Throw your arms vigorously forwards and backwards at shoulder level.
- The elbows must not go further back than the starting position.
- When pushed, the arms should be parallel to the ground.
- Breathe normally. Start with 25 times.
Under-developed arms with weak biceps will develop good muscles.
Heavy arms will become slender. Elbow joints inadvertently become stronger.
Deformities of the arms and shoulders are cured.
14. Kaphoni Shakti Vikasaka
strengthening the elbows
Exercise A
- Feet close together. Stand upright.
- Clench your fists with your thumb tucked in.
- Raise your clenched fists forward to the level of the shoulders with a jerk, holding the upper arm stiff.
- Then bring them down, reverting to the original position.
- Start with 25 times.
Exercise B
- Feet together. Stand upright.
- Palms open and turned forward with the fingers together.
- Lift the palms up, bending at the elbow, to the level of the shoulders then straighten them.
- The elbows should remain stationary.
- The palms must not touch the shoulders when going up, nor the thighs when going down.
This exercise cures malformation of the elbow and strengthens the joints. The circulation of blood in the arteries is accellerated, bringing fresh strength to the entire length of the forearm beginning from the elbow. Constant practice gives women rounded forearms while those of men acquire strength and symmetry.
15. Bhuja Valli Shakti Vikasaka
developing the forearms
- Feet together. Stand upright. Arms at your sides.
Exercise A
- Begin with your right arm. Let it hang at your side, palm open, fingers together.
- Raise it sideways above your head with the palm outward.
- Bring it down in the same manner.
- The arm must not touch your head when going up, or your thigh when coming down.
- Repeat the exercise with your left arm.
Exercise B
- Bring both arms into action.
- Both go up and come down together but the arms should not touch your head, each other or your thighs.
16. Purna-bhuja Shakti Vikasaka
developing the arms
- Feet close together. Stand upright.
- Fingers clenched into fists with the thumbs tucked in.
Exercise A
- Inhale through your nose and hold your breath.
- Swing your right arm forward, up, backward and down 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.
- Repeat in reverse, swinging the right arm backward, up and then forward and down.
- Repeat both directions with your left arm.
- Start with 5 times.
Exercise B
- With both hands clenched into fists, let both your arms swing a full upward circle, and exhale with a hissing sound.
- Reverse direction.
- Start with 5 times.
This set of exercises tones up the nerves. The arms and hands become more shapely. The entire length of the arm becomes stronger.
17. Mani-bandha Shakti Vikasaka
developing the wrists
- Feet close together. Stand upright.
- Stretch your arms out in front of you at shoulder level, parallel to the ground.
- Loosely clench your fists, holding your thumbs.
Exercise A
- Let your wrists move the fists up and down with force.
- While bringing your fist up and down, try to touch the forearm.
- The arms should be kept as stiff as possible.
- Start with 5 times.
Exercise B
- Raise your arms sideways to shoulder level and bend your elbows (so they face sideways out).
- Move your wrists up and down (as in A).
- Try to get your fists to touch your forearms.
- Start with 5 times.
18. Kara-tala Shakti Vikasaka
developing the palms
- Feet close together. Stand upright.
- Stretch your arms out in front of you at shoulder level, parallel to the ground.
- Spread your fingers out as far as possible.
Exercise A
- From the wrists let your hands move up and down vigorously.
- While bringing your palms up and down try to touch your arm with your fingers.
Exercise B
- With the same posture, raise your arms sideways to shoulder level and bend at the elbows.
- Spread your fingers and flick your hands up and down as though trying to touch your arm.
19. Kara-prashtha Shakti Vikasaka
developing the back of the hand
- Feet close together. Stand upright.
- Stretch your arms out in front of you at shoulder level, parallel to the ground.
- Palms are open and fingers close together.
Exercise A
- Flick your wrists up and down with force by moving your fists. Keep your arms as stiff as possible.
Exercise B
20. Anguli-mula Shakti Vikasaka
developing the finger joints
- Feet together. Stand straight, your body relaxed.
- Stretch your arms forward, parallel to the ground at shoulder level.
- The hands beyond the wrists should be relaxed and drooping.
Exercise A
- Stiffen the entire arm out in front of you, leave the hand relaxed and floppy.
- Start by holding for 2 minutes, aiming for 5.
Exercise B
- Repeat exercise A with the arms bent sideways at the elbows.
- Start by holding for 2 minutes.
21. Anguli Shakti Vikasaka
strengthening the fingers
- Feet together. Stand upright.
- Stretch your arms out in front of you at shoulder level, parallel to the ground.
- Let your fingers form the shape of the hood of a cobra (spread slightly apart).
Exercise A
- Stiffen the entire length of yours arms; from shoulder-joints to fingertips.
- You need to use sufficient force to make your arms tremble for this exercise to prove effective.
- Start by doing this for 2 minutes, aiming for 5.
Exercise B
- Repeat exercise A with the arms bent sideways at the elbows.
- Start by doing this for 2 minutes, aiming for 5.
22. Vaksha-sthala Shakti Vikasaka 1
developing the chest
- Feet together. Stand upright. Arms at your side.
- Palms turned to face backward with fingers together.
- Swing your arms up and back in a semi-circle, palms facing the sky.
- While doing this, inhale through the nose and lean back as far as possible.
- Tuck your tailbone under and push your hips forward to give you a deeper lean.
- Make sure you do not crimp the back of your neck, but allow it to arch back with space between your vertebrae.
- Hold this position as long as you can.
- Exhale slowly while reverting to the original position.
- Start by doing this 5 times.
This exercise is beneficial for those with chest diseases such as tuberculosis, asthma and chronic bronchitis. The chest expands and becomes strong.
People with a weak heart will also benefit by doing this exercise for five minutes every morning.
23. Vaksha-sthala Shakti Vikasaka 2
- Feet together. Stand upright. Arms at your side.
- Palms of your hands turned inwards to face each other.
- Inhale through your nose and bend backward from your waist as far as you can go.
- At the same time swing your arms backwards behind you as far as you can.
- Maintain this posture as long as you can.
- Exhale slowly while resuming your original position.
- Start with 5 times.
The advantages derived from this exercise are the same as from vakshasthalasakti vikasaka asana with the addition that this one gives vitality and strength to the chest and back.
The arms are also strengthened.
Thin people will find their protruding bones covered with healthy flesh. Regular practice of this exercise will help keep your back straight and strong.
24. Udara Shakti Vikasaka 1
developing the abdominal muscles
- Feet together. Stand upright.
- Inhale slowly through your nose.
- Distend (push out) your abdomen as much as you can.
- After holding your breath in this posture, release it slowly and gradually slowly drawing in the abdomen as much as you can, until it becomes hollow.
- This exercise is also known as “uddiyana-bandha”.
- Start by doing this 2 times, aiming for 5.
The ‘Yogacudamanupanisad’ says: “Just as the bird who flies in the sky, in the Uddiyana posture, so does man score a victory over death, like a lion over an elephant, thanks to the vitality he receives from the Uddiyanabandha.”
25. Udara Shakti Vikasaka 2
- Feet together. Stand upright.
- Raise you neck an inch above its normal position.
- Breathe quickly and deeply through the nose (Bellows Breathing).
- When you inhale, distend your abdomen.
- When you exhale, contract it.
- Try to distend and contract your abdomen to its fullest extent.
- Ensure a rhythmic inhalation and exhalation cycle.
- Start by doing this 5 times, aiming for 25.
26. Udara Shakti Vikasaka 3
- Feet together. Stand upright.
- Bend your head back as far as it can go.
- Breathe in and out quickly (Bellows Breathing) while distending and contracting the stomach.
- Start by doing this 10 times, aiming for 25.
27. Udara Shakti Vikasaka 4
- Feet together. Stand upright.
- Look at a spot four to five feet in front of your toes.
- Inhale and exhale sharply (Bellows Breathing) distending and contracting your abdomen.
- Start by doing this 10 times, aiming for 25.
28. Udara Shakti Vikasaka 5
- Feet together. Stand upright.
- Pout your lips and suck in air.
- Simultaneously lower your chin to touch the sternal notch. This exercise is also called “jalandhara-bandha”.
- While holding your breath, close your eyes and puff out your cheeks.
- Exhale so gradually through the nose that there is no sound.
- If you have held your breath for a considerable time, be sure not to blow it out violently as that would be harmful.
- Start by doing this 5 times.
29. Udara Shakti Vikasaka 6
- Feet close together. Stand upright.
- Bend the upper part of your body forward at an angle of 60 degrees and place your hands on your hips with the fingers pointing back and thumbs pointing forward.
- Inhale and exhale sharply through your nose (Bellows Breathing) and distend and contract your abdomen.
- Start by doing this 10 times, aiming for 25.
30. Udara Shakti Vikasaka 7
- Feet together. Stand upright.
- Place your hands on your hips (as in udara shakti vikasaka 6).
- Bend forward to an angle of 90 degrees.
- Inhale and exhale sharply through your nose (Bellows Breathing) and distend and contract your abdomen.
- Start by doing this 10 times, aiming for 25.
31. Udara Shakti Vikasaka 8
- Feet close together. Stand upright.
- Bend the upper part of your body forward at an angle of 60 degrees and place your hands on your hips with the fingers pointing back and thumbs pointing forward.
- Exhale through your nose.
- Without inhaling, distend and contract your abdomen in rapid succession.
- After you have held your breath to the fullest limit of your endurance, breathe in slowly.
- Then breathe out and distend and contract your abdomen again.
- Your breathing must be suspended while exercising your abdomen.
- Start by doing this 5 times.
32. Udara Shakti Vikasaka 9
- Feet together. Stand upright.
- Place your hands on your hips (as in udara shakti vikasaka 6).
- Bend forward to an angle of 90 degrees.
- Exhale through your nose.
- Without inhaling, distend and contract your abdomen in rapid succession.
- After you have held your breath to the fullest limit of your endurance, breathe in slowly.
- Then breathe out and distend and contract your abdomen again.
- Your breathing must be suspended while exercising your abdomen.
- Start by doing this 5 times.
33. Udara Shakti Vikasaka 10
- Stand with your feet two feet apart.
- Place your hands on your knees and bend from the waist.
- Exhale completely.
- Contract your abdomen to the fullest extent. This is called the complete “Uddiyana”.
- Once done, stiffen your arms and allow the Nauli* to stand out.
- Try to move it right and left. Start with 3.
*The Nauli is the recti abdominis, which forms the front linear wall of the abdominal cavity.
The exercises for the abdomen depend on three processes for their efficacy:
- Muscular contraction of parietal abdominal muscles, especially the rectus abdominis
- Stimulation of coeliac and plexuses of the autonomic nervous system
- Abdominal respiration
34-38. Kati Shakti Vikasaka
strengthening the back
The five exercises for the back make it supple and symmetrical. Regular practice removes all minor deformities of the back. Men and women under 25 can add to their height, while those between 25 and 30 will also find themselves taller than when they started. It is a boon for short persons. These exercises are especially good for strengthening the back. Artists and actors will find them of great help. A short course of these exercises will add several inches to the chest and take away many more from a flabby back, while regular practice will make the body symmetrical and strong.
34. Kati Shakti Vikasaka 1
- Feet together. Stand upright. Clench your right hand to form a fist with the thumb tucked in.
- Hold it behind your back.
- Place your left hand on the right wrist, both in contact with the back.
- 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.
- Start by repeating this sequence 5 times.
- Repeat with the left hand formed into a fist with the right hand on the left wrist.
35. Kati Shakti Vikasaka 2
- Stand with your feet apart, as far as possible.
- Arms on hips. Keep your fingers pointing back 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 to touch the ground with your head.
- Start by doing this 5 times.
36. Kati Shakti Vikasaka 3
- Feet together. Stand upright.
- Inhale and bend back with a jerk as far as you can.
- Exhale and bend forward with a jerk aiming to touch your knees with your head.
- Ensure your hands do not touch your thighs or your knees.
37. Kati Shakti Vikasaka 4
- Feet together. Stand upright. Arms stretched out sideways.
- Spread your arms out to the side.
- Bend your trunk to the left, as far as you can.
- Stretch so that your hand touches your calf. Return slowly to centre.
- Then bend to the right, stretch, and return slowly to centre.
- While doing this exercise, ensure your arms do not move up or down and that your trunk does not lean forward or backward.
- Repeat the exercise with your feet 2 feet apart.
- Start by doing these exercises 5 times.
38. Kati Shakti Vikasaka 5
- Stand with your feet 2 feet apart.
- Inhale quickly and swing the trunk and the outstretched arms in a semi-circle to the right and exhale.
- Repeat this sequence to the left. Start by doing this 10 times.
39. Muladhar-Chakra Shuddhi
toning the bowels and muladhar chakra
- Feet together. Stand upright. Thighs pressed together. Neck relaxed.
- Press your buttocks rigidly together.
- Contract the rectum as if drawing in air.
- Breathe normally, although your breath may suspend naturally.
- Your body may also tremble with the very violence of the effort.
- Since this exercise is for the internal organs no illustration is possible.
- Repeat the exercise with the feet seperated by about 2-3 inches.
- Start by practicing this for 2 minutes, aiming for 5.
The Upanisads say: “The drawing up of air through the rectum, Apana, results in the elimination of the products of the kidneys and the bowels, and slenderness replaces flabbiness.”
40. Upastha Tatha Svadishthana Chakra Shuddhi
cleansing and toning the bowels
- Feet 1.5 feet apart. Stand upright.
- With buttocks rigid, contract and draw upward the muscles of the rectum and the genital organs.
- Breathing would automatically be suspended.
- Your feet, knees and thighs will begin to tremble.
- This particular exercises draws heavily on your energy and special care should be taken to ensure it is being done correctly.
This exercise stimulates the hypogastric plexus of nerves. From both these centres, the nerve supply goes to the lower part of the intestinal tract as well as to the pelvic viscera and the sphincters of the genito-urinary system and anus.
41. Kundalini Shakti Vikasaka
developing the mystic coil
- Feet 2 inches apart. Stand upright.
- Hit your heels on your buttocks one after the other, with force.
- Care should be taken to bring the foot down on the original spot from which it was raised. Start with 25 times.
This exercise kindles the forces of the “mystic coil” or Kundalini. The Upanishads state that the coil endowed with immense power resides in the upper region of the knot. This knot is the cause of the bondage of the ignorant and the emancipation of the yogi.
42-43. Jangha Shakti Vikasaka
developing the thighs
These exercises develop the thighs and make them shapely. You can cover long distances without tiring. Thin limbs acquire healthy flesh, while flabby ones get rid of the superfluous flesh.
Within a very short time benefits of a lasting nature are noticed.
42. Jangha Shakti Vikasaka 1
Exercise A
- Inhale through your nose and simultaneously throw up your arms and jump up with your feet together.
- Exhale and simultaneously lower your arms as you land on your toes with your feet apart.
- Your arms must not touch your thighs, nor should your legs bend at the knees.
Exercise B
- The same as at A but the breathing is swopped.
- In A you inhaled when the arms were thrown up; in B you will exhale when you jump up (arms up) and exhale as you land (arms down).
- Start by doing each 10 times.
43. Jangha Shakti Vikasaka 2
- Feet together. Stand upright.
Exercise A
- Inhale through your nose and bend your knees slowly.
- Hold your arms in front of you, parallel to the ground.
- Stop when your thighs are parallel to the ground. Hold 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, you can breathe normally.
Over time, aim toward holding your breath.
Exercise B
- Breathe in. Bend your knees to the side 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.
- Start with 5 times.
44. Janu Shakti Vikasaka
strengthening the knees
- Feet together. Stand upright.
- 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.
- Start with 10 times.
- Join your legs. Contract and relax your knees 10-20 times.
This exercise is good for any rheumatic condition of the knees as it improves the circulation of blood in the region. It is particularly beneficial for football players.
45. Pindala Shakti Vikasaka
strengthening the calves
- Feet together. Stand upright.
- Clench your hands into fists.
- Keep your neck relaxed.
- Inhaling through your nose, squat with your arms out in front of you, parallel to the ground.
- Keep your feet on the ground, with your knees together. Go down as far as you can.
- While holding your breath, stand up and move your arms in one full circle as in udarasakti vikasakasana and, on completing the circle, they should be held before your chest, arms bent at elbows, fists touching each other.
- Exhale sharply while expanding the chest and pulling the arms slightly backward.
46. Pada Mula Shakti
developing the soles
- Feet together. Body erect and relaxed.
Exercise A
- Throw the weight of your body onto your toes.
- Raise and lower your body, bending at the knees, in a spring-like motion.
- Keep you heels and toes together throughout.
- Start with 25 times.
Exercise B
- Balance on your toes.
- Jump up as high as you can and land on your toes.
- Use your toes to their max.
- Maintain the original position of contact between the heels and the toes – ie bring them down in the same position each time.
- Start with 10 times.
These exercises give the calves strength and symmetry, rheumatic conditions are cured. The calves become firm and the soles of the feet strong.
47. Gulpha-pada Prashtha-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.
- Move your toes up and down.
- Move your feet up and down, hinging at your ankle.
- Make circular movements clockwise and anticlockwise with your foot, hinging at your ankle.
- Start with 10 times each.
This exercise relieves rheumatism in the ankles and strengthens the toes and the feet.
48. Padanguli Shakti Vikasaka
developing the toes
- Feet together. Body erect and relaxed.
- Spread your arms out.
- Lift up onto the tips of your toes (they will be holding your full body weight).
- Maintain your balance in this position as long as you can.
- Hold for 30 seconds – 2 minutes.
It improves the appearance of deformed toes. It is especially good for runners as it helps make the toes elastic.
49. Rekha Gati
walking in a straight line
- With the left foot on the ground, place your right foot in front of it so that the right heel touches the toes of the left foot.
- Ensure the entire distance is covered in a straight line.
- Then walk backward, in the same manner and in a straight line.
- The eyes must look forward, not at the feet.
This exercise increases the power of concentration and improves the balance of the body. It is of special benefit to acrobats, army/policemen and anyone who relies on agility and an actute sense of balance.
50. Savasana
corpse pose
- Lie down on the floor on your back.
- Let your arms relax at your sides, your legs straight and your feet flopping out to the side.
- Maintain this posture until your breathing and your heartbeat are normal again.
This is to give your body a chance to rest and assimilate the exercises.
It allows the blood to flow through the body without strain, and refreshes the worked organs and limbs.
As you practice these techniques, you begin to understand what impact each stretch has on your mind. Each little movement or activity releases some stress and you can slowly start comprehending the mechanism of prana (energy) movement within yourself.
This knowledge can only be gained by practice and experience, not by reading.
In time, you will find yourself in a zone where your body-mind coordination is effortless and precise.
Sources:
http://chrysalisyog.homestead.com/sv.html
http://www.scribd.com/doc/85751035/YOGIC-SUKSMA-VYAYAMA#scribd