Sukshma Vyayama MODULE – II

Contemporary Yoga

6
Notes

SUKSHMA VYAYAMA

In the previous lesson you have learnt about the importance of the sun on our health,
benefits of surya namaskara, its effects on the body, practice of surya namaskara and way
of intergrating surya namaskara in the daily life. As you have learnt asana means
remaining comfortably in one posture for an extended period of time, which can be
achieved only with a flexible body. Sukshma Vyayama means subtle exercises. This is
also called yogic warm up. It is a series of practices. As the name suggests it is very
simple, subtle and its impact is also very subtle. These practices are for joints (synovial
joints) of our body. The concept of this practice is to provide all possible movements to
our body in a exercises comfortable smooth and balanced way. It improves flexibility and
prepares our body for intermediate group of asanas or classic asanas. Ideally all practices
of this series are performed in a sitting position but we can modify it according to our
requirement.

In the tradition of Bihar School of Yoga it is classified as Pavana muktasana series Part
1. The word pavana means ‘wind’ or prana, mukta means ‘release’ and asana means
‘pose’. Some practices of this series are also called pre-meditative practice. In some
traditions it is performed in a standing pose and works on pranic flow. So it can be
understood as a pranic warm up also. This is one of the best yogic practices and all
yogasadhakas and pracharakas have to understand and perform it rightly. In this lesson
you will learn about the basics of sukshma vyayama, its role and benefits, its therapeutic
uses and the practice of sukshma vyayma.

OBJECTIVES
After reading this lesson, you will be able to:
z describe the basics of Sukshma Vyayama;
z explain the role and benefits of this series of practices;
z discuss the application of these practices in our life style;
z explain the therapeutic uses of these practices;

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z discuss points to be remembered for these practices;

z perform and demonstrate these series of practise and some key points.

6.1 IMPORTANCE OF SUKSHMA VYAYAMA

First lets us learn the need for suksuhma Vyayama practices for various asanas and also
Notes for life style

6.1.1 Importance of Sukshma Vyayama practices for Yogabhyasa

Sukshma vyayama is the foundation of all yogic practices. This group of asanas is
concerned with loosening up of all the joints of the body. One can improve the range of
movements and prepare one’s body for other practices like classic asanas. Sukshma
Vyayama strengthens muscles and helps to hold a posture comfortably. Leg joint practices
are also called pre meditative asanas and allow our body to sit in a crossed leg position for
a longer period of time. This is the best practice to develop and maintain flexibility. It
develops awareness of body movements and body-mind relation. All movements are
synchronized with the breath and a connection among body - mind -breath can be
experienced. So this is the first step of inner awareness.

6.1.2 Importance of Sukshma Vyayama Practices for Life Style

This series may be practised by anyone i.e. beginners, experts, elderly, those in disease
condition, who can’t sit on the floor. These practices are very simple, gentle and
comfortable so they should never be ignored and treated casually. These practices are easy
to learn and there are no contraindications. Complete practice of Sukshma Vyayama is
very good to manage sedentary life style related problems. Some practices of this series
can be practised in chair sitting pose and relax postural muscles.

6.2 THERAPEUTIC APPLICATION OF SUKSHMA VYAYAMA

Sukshma Vyayama is the most important series of practices that have a very profound
effect on the human body and mind. It is the most useful tool for the yogic management
of various disorders and maintenance of health. These practices remove blockages which
prevent the free flow of energy (prana) in the body and mind. Sometimes due to bad
posture, disturbed bodily function, psychological or emotional problem or an imbalanced
lifestyle, the energy acts blocked. This initially results in stiffness, muscular tension, lack
of proper blood flow and minor functional defects. Regular practice of Sukshma
Vyayama removes energy blockage from the body and prevents the formation of new
ones. Thus it promotes health, regulates and stabilizes the flow of energy throughout the
body.

6.2.1 Meditative Aspect of Sukshma Vyayama

These days mostly diseases are psychosomatic in nature. Medication for these ailments is
symptomatic and fails to remove the root cause of the disease. Sukshma vyayama, if done

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correctly, in a non-competitive and relaxed way not only relaxes the muscles of the body
but these relaxing impulses travel back to the brain and relax the mind as well. By
synchronized movements with breath and awareness, the attentive faculty of the mind is
made active and is not allowed to wander into tension and stress. That’s why this group
of asanas is supposed to be meditative practice. So Sukshma vyayama relaxes the mind
and balances the autonomic nervous system. And hence it has a great preventive and
curative value. Notes
This group of asanas is also called anti rheumatic and considered as the best practice for
different types of arthritis. It is also helpful in back problems (lower and upper). It is
therapeutically used in cardio vascular diseases (especially hypertension), varicose veins,
diabetes, paralysis and pregnancy. It is beneficial for all psychosomatic diseases.

6.3 SUKHSMA VYAYAMA PRACTICES

All the practices of Sukshma vyayama are performed while sitting on the floor in the base
position (prarambhika sthiti). The body should be relaxed, only those muscles associated
with the asana being used.

Prarambhika sthithi (Base Position)

z Sit with the legs outstretched in front and palms on the floor beside the hip, fingers
pointing backward.
z Head neck and back should be in a straight line, and take support of the arms.
z Close the eyes, relax the whole body.

6.3.1 Sukshma Vyayama Practice for Leg Joints

Practice 1: Toe bending

z Technique: Sit comfortably in base position with feet slightly apart. Be aware of the
toes. Move the toes of both feet slowly backward and forward but ankles should be
relaxed and motionless. Hold each position for a few seconds and repeat it for10
times as depicted in Fig.6.1. Inhale as the toes move backward, exhale as the toes
move forward.

Practice 1 Practice 2

Fig. 6.1: Toe bending Fig. 6.2: Ankle Bending

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Practice 2: Ankle Bending
z Remain in base position, feet slightly apart. Slowly move both feet backward and
forward, bend them from ankle joints as depicted in Fig.6.2. Hold the position for a
few seconds. Repeat it ten times. Inhale as ankle bends backward, exhale as feet
move forward.

Notes Practice 3: Ankle rotation

z In base position only, legs slightly apart and keep them straight. Rotate both the feet
clockwise from ankle, ten times and anti-clockwise ten times. Inhale on upward
movement and exhale on backward (downward) movement as shown in Fig. 6.3.

z Awareness – Keep the heels on the ground throughout the practice. Avoid movement
of knees during the practice, if required hold it.

Fig. 6.3: Ankle Rotation

Practice 4: Knee bending

z In base position bend the right knee and clasp the hands under the right thigh. Straighten
the right leg and bend at the knee so that the thighs come close to the chest as shown
in Fig.6.4. This is one round. Repeat it ten times. Do the same procedure by the left
leg also. Inhale while straightening the leg and exhale while bending the leg.

z Do not allow the heel or toes to touch the floor. Keep the head and spine straight.

Fig. 6.4: Knee bending

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Practice 5: Knee crank
z Technique:Sit in the base position and bend the right knee as described in the practice
4.

z Place the hands under the right thigh and interlock the fingers or cross the arms
holding the elbows. Raise the right foot from the ground.

z Rotate the lower leg from the knee in a large circular movement. Try to straighten the Notes
leg at the top of the upward movement as shown in Fig.6.5.

z Rotate 10 times clockwise and then 10 times anti clockwise.

z Repeat with the left leg also.

z The upper leg and trunk should be completely still.

z Breathing: Inhale on the upward movements and exhale on the downward movements.

Fig. 6.5: Knee Crank

Practice 6: Kneecap Contraction

z Remain in base position, contract the muscle surrounding the knees and draw the
kneecap back towards the thigh. Hold the contraction for a few seconds. Release the
contraction and let the kneecap return to its normal position. Practice it for 5 to 10
times.

z Inhale while contracting, hold the breath during contraction and exhale while relaxing
the knee muscle. For better impact place fist or rolled cushion under the kneecap. All
the asanas related to knee, strengthen the quadriceps muscle and the ligaments around
the knee joint. These asanas rejuvenate the joints by activating the healing energies.

Practice 7: Ardha – Titli asana (Half butterfly)

z Remain in base position, bend the right leg and place the right foot on the left thigh
as possible. Place the right hand on top of the bent right knee; hold the toes of the
right foot with the left hand. This is the starting position. Gently move the right knee

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up towards the chest and gently push the knee down and try to touch the knee to the
floor as in Fig. 6.6. Practise it for 10 times. Inhale at the time of knee up and exhale
at the time of knee down. Do not force this movement in any way. Repeat the same
thing with the other leg also. One can practise it without breath synchronization also.
This is an excellent practice for loosening of knee and hip joints; this aids preparation
for meditative pose.
Notes

Fig. 6.6: Ardha – Titliasana (Half butterfly)

Practice 8
z Sit in the same starting position as for the last asana with the right leg on the left
thigh. Using the right arm, rotate the right knee in a circle. Try to make circular
movement as large as possible with the right knee as in Fig. 6.7. Practise ten rotations
clockwise and ten rotations anti-clockwise. Straighten the legs slowly and release the
knee. Inhale during upward movement and exhale during the downward movement.
Repeat the same with the left leg.

Fig. 6.7

Practice 9: Full butterfly

z Technique: Sit with the legs outstretched. Bend the knees and bring the soles of the
feet together. Keeping the heels as close to the body as possible.

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z Clasp the feet with both hands and fully relax the inner thigh muscle, this is the
starting position.

z Gently bounce the knees up and down, using the elbows as levers to press the legs
down.

z Try to touch the knees to the ground in the downward stroke as shown in Fig. 6.8.

z Practise 30 to 40 up and down movements. One should not use any force or jerk in Notes
the movements.

z Breathing – Normal breathing throughout the practice.

Titli Asana (Butterfly pose)

Stage 1

Stage 2

Fig. 6.8: Full butterfly

Awareness – Mental counting, movements, stretching of inner thigh, sensation of hip

joints.

Contraindications – People with sciatica and acute condition of the back should avoid
this asana.

Benefits – It prepares the legs for meditative asanas and other advance asanas. Tension
of inner thigh muscles is relieved by the practice of this asana. It also releases stiffness of
prolonged sitting and tiredness from long hours of standing and walking.

INTEXT QUESTIONS 6.1

Fill in the blanks:
1. ........................ is the foundation of all yogic practices.
2. Ankle bending, ankle rotation and knee bending are the sukhshma vyayama of
........................ joints.
3. Asana related to the knee strengthen the ........................ and ........................ around
the knee joint.
4. Benefit of full butterfly asana is ........................

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6.3.2 Sukshma Vyayama - Handjoints Practices
All joints practices can be done in base position or any comfortable cross posture.

All hand-joints practices have a very good impact on the upper back and shoulder joints.
So it is the best segment for cervical spondylitis.

Notes Hand clenching (Practice – 1 )

z Sit in the base position or a cross leg posture. Stretch both arms in front of the body
at shoulder level and palm facing downward. Open the hands, and stretch the fingers
wide apart as possible.

z Close the fingers and make a tight fist with thumb inside as in Fig. 6.9. Repeat it ten
times. Inhale at the time of opening and exhale on making the fist.

Fig. 6.9: Hand Clenching

Wrist bending (Practice – 2)

z Remain in same starting pose. Stretch the arms in front of the body at shoulder level.
Keep the arms open and downward and fingers straight throughout the entire practice.
z Bend the hands backward from the wrist as we are pushing the wall.
z Bend the hands forward from the wrist so that fingers point to the floor.
z Keep the elbows straight throughout the practice and do not bend knuckle joints or
fingers as in Fig. 6.10.
z Repeat it ten times.
z Inhale with the upward movement exhale with the forward movement.

Fig. 6.10: Wrist bending

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Wrist joint rotations (Practice – 3)
z Remain in the same starting position.
z Make a fist with the right hand with the thumb inside.
z Slowly rotate the fist about the wrist. Make sure that the palm faces downward
throughout the rotation. For the support one can hold right hand with the left hand.
The arms and elbow should remain perfectly straight throughout the practice. Notes
z Make a circle as large possible as shown in Fig. 6.11.
z Practice ten times clockwise and ten times anticlockwise.
z Repeat the same with the left fist.
z Inhale with upward movement and exhale in downward movement.

Fig. 6.11: Wrist Joint rotation

Elbow bending (Practice – 4)

Stage 1:
z Remain in same base position. Arms stretched out in front of the body at the shoulder
level palm facing upward. Bend the arms at the elbows and touch the fingers to the
shoulder.
z Straighten the arms again. This is one round.
z Repeat for ten times.

Stage 2:
z Extend the arms sideways at shoulder level, hands open and palms facing the ceiling.
z Bend the arms at the elbows and touch the fingers to the shoulders.
z Again straighten the arms sideways.
z Repeat ten times.
z Throughout the practice upper arm remains parallel to the floor, elbows at shoulder
level.
z Breathing: Inhale while straightening the arms exhale while bending the arms.

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Elbow bending

Notes

Fig. 6.12: Elbow bending

Shoulder socket rotation (Practice – 5)

z Technique:

Remain in cross –legged position. Place the fingers of the right hand on the right
shoulder and left hand on the left shoulder.

Fully rotate both elbows at the same time in a large circle.

Try to touch the elbows in front of the chest on the forward movement and touch the
ears while moving up. Stretch the arms back in the backward movement and touch
the sides in trunk while coming down as shown in Fig. 6.13. Practise slowly 10 times
clockwise and then 10 times anti-clockwise.
z Breathing – Inhale on the upward stroke and exhale on the downward stroke.
z Awareness – On the breath, mental counting and stretching sensation around the
shoulder joints.
z Benefits – This asana relieves the strain of prolonged sitting and is helpful in cervical
spondylitis. This is also good for respiratory muscles and postural muscles.

Fig. 6.13: Shoulder socket rotation

Practice – 6 Neck movements

Remain in same base position with the hands comfortably placed on the knees. This is the
starting position.

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Stage 1
Technique
z Bend the head forward. It seems that you are trying to touch the chin to the chest.
z Extend the head back as far as comfortable.
z Try to feel the stretch of muscles in the front of the neck and the back.
z Practise three to five times Notes
z Breathing: Inhale on the backward movement exhale on the forward movement.
z Contraindications: Persons with acute cervical spondylitis

Stage 2
Technique
z Starting position is same as explained in stage 1and gaze at a fixed point. Flex the
head to the right side, then come back to the centre and flex the head to the left side.
This is one round. Repeat it three to five times. Don’t turn your head or raise the
shoulder at the time of practising.
z Breathing: Inhale during upward movement exhale during downward movement.

Stage 3
Technique
z Starting pose with the eyes closed.
z Slowly rotate the head downward, to the right, backward and then to the left side in
a relaxed, smooth, rhythmic and circular movement.
z Feel the shifting stretch around the neck and the loosening up of the joints and muscles
of the neck.
z Practise it three times. Do not strain. If dizziness occurs, stop the practice.
z Benefits: These asanas release tension, heaviness and stiffness in the head, neck and
shoulder region.

Stage 1 Stage 2

Flexion Extension Hyper- Rotation Lateral

extension flexion
Fig. 6.14: Neck movements

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INTEXT QUESTIONS 6.2

1. Name any three hand joint practices.
2. ...................... practice is helpful in cervical spondylitis and good for respiratory
muscles.
Notes

6.4 IMPORTANT KEY POINTS OF THE PRACTICES

Sukshma Vyayama is particularly useful for eliminating energy blockage in the joints and
outer extremities of the physical body, and works at the pranic and mental level.
At the time of practice one can be aware of three dimensions. The awareness of the actual
physical movement, the interaction among different body parts, bones, joints, ligaments,
muscles etc., the internal massage. If one can practise with this angle, it induces peace,
balance and one-pointedness which develop hormones in the physical body.
A synchronized movement with breath and with awareness, in addition to the awareness
of physical movement as described above, the practice becomes slower which in turns
slows the brain wave, develops inner awareness, and improves the function of internal
organs.
The awareness of the pranic flow in the body makes the practice more spiritual and
classic.
The most important aspect of this practice is conscious movements. Do not practise it
mechanically.
Economy of movements also should be kept in mind.
Periodic rest of a minute is also advisable in between practice.
Shavasana should be performed for a couple of minutes at the end of the practice.
It is not necessary to perform all the practices, one can skip some but in a systematic way.

WHAT YOU HAVE LEARNT

In this lesson, you have learnt that
z Sukshma vyayama is the foundation of all yogic practices. It strengthens muscles
and helps to hold postures comfortably.
z Leg joints practices are also called pre meditative asanas and allow our body to sit in
a crossed leg position for a period. This is the best practice to develop and maintain
flexibility.
z All leg joint practices like feet clenching, ankle bending, ankle rotation, knee bending,
knee crank, knee cap contraction, half butterfly and full butterfly positions make the
joints flexible.

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z All hand-joints practices like Hand clenching, wrist bending, wrist rotation, elbow
bending and shoulder socket rotation have a very good impact on upper back and
shoulder joints. So it is the best segment for cervical spondylitis.

z Shoulder movements relieve the strain of prolonged sitting and are helpful in cervical
spondylitis.

z Neck movements release tension, heaviness and stiffness in the head, neck and shoulder Notes
region.

TERMINAL QUESTIONS

Answer the following questions in about 150 words

1. Explain why sukshma vyayama is called Yogic warm-up.

2. Explain why sukshma vyayama is called Premeditative practice.

Answer the following questions in about 300 words

1. Explain therapeutic uses of sukshmavyayama.

2. What is psychosomatic effect of sukshmavyayama?

3. What is the importance of Sukshmavyayama in this modern life style?

4. Differentiate the effect of conscious movement and mechanical movements.

ANSWERS TO INTEXT QUESTIONS

6.1
1. Sukshma Vyayama 3. Leg

4. Quadriceps and ligaments 5. Preparation of legs for meditative asanas

6.2
1. Hand clenching, wrist bending and wrist joint rotations.

2. Hand

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