Yogic Vyayam
There are two types of yogic vyayam – Suksham vyayam (सूक्ष्म व्यायाम )
and Sthula vyayam (स्थूल व्यायाम ).
Suksham Vyayam (सूक्ष्म व्यायाम )
Suksham Vyayam are very simple exercises that work on a very subtle level focusing on a group of small joints, muscles, tendons, and ligaments. These can be done with very little effort but have a very beneficial effect on the systems of the body. Persons of all ages and even physically weaker persons can perform these kriyā.
Sthula vyayam (स्थूल व्यायाम )
LOOSENING EXERCISES (शिथिलीकरण व्यायाम)
Loosening exercises are a set of practices intended to increase mobility of joints and to prepare for the practice of yoga asana. The techniques involve repetitive movements of all the joints from the toes up to the neck. The objectives are to remove lethargy and tardiness in the body and develop the stamina of the body.
Whereas sthula vyayam are exercises that are more strenuous than suksham vyayam and require considerable physical effort to be performed. Suksham vyayam strengthens works on all systems internally whereas sthula vyayam are performed for muscular development and building up the physic.
1. JOGGING (जॉगिंग)o Stand erect (Tādāsana) and place the fists loosely on the chest. Start skipping on the toes and touching the heels at the back in a relaxed manner.
o Increased the speed gradually and come to a steady jogging speed.
o Carry on deep rhythmic breathing and relax the whole body during jogging. Continue for a while.
o Continue the practice with side jogging by spreading the legs sidewards and raising the heels upwards by bending the knees. Stand a while and perform Mukha Dhouti. Relax in a standing position.
2. MUKHA DHOUTI (मुख धौति)
o Stand with a straight forward bend of the trunk; place the plums on the thighs and legs about a meter apart.
o Inhale deeply and exhale the air forcibly as like a jet through the mouth continuously. This is affected by the help of the diaphragm by prolonged exhalation.
o Repeat several times.
3. LOOSENING OF ANKLE JOINTS
o Stand erect (Tādāsana).
o Raise and stretch up both hands from front while inhaling.
o Balance on the toes.
o Bring down the hands and feet while exhaling.
4. LOOSENING OF KNEE JOINTS
o Stand erect (Tādāsana) with hands straight down. Inhale completely.
o Breathe out through the mouth while going down by bending the knee-joints and keeping them together.
o Keep the body straight without bending at the waist.
5. KNEE MOVEMENT
o Stand erect (Tādāsana), inhale and lift your arms up at the shoulder level, palms facing downwards.
o Exhale, bend the knees and bring down your body to the squatting position.
o In the final position both the arms and thighs should be parallel to the ground.
o Inhale; keep the body straight without bending at the waist.
o Exhale while bringing down the hands.
o Repeat two more times.
Note:
Ø Strengthen knees' and hips' joint.
Ø Avoid this vyayam in case of acute conditions of arthritics.
6. LOOSENING OF HIP JOINTS
o Stand erect (Tādāsana), inhale while standing erect.
o Keep the knees far apart but heels almost touching each other, sit down while exhaling.
o Balance on the toes and sit on the heels.
o Try to push the knees apart by the palms.
o Breathe in while getting up.
7. TRUNK MOVEMENT
o Stand erect (Tādāsana); keep the legs about 2-3 feet apart.
o Raise both the arms up to shoulder level with palms facing each other and keep them parallel.
o While exhaling, twist the body towards the left side so that the right palm touches the left shoulder, and come back with inhalation.
o While exhaling, twist the body towards the right side so that the left palm touches the right shoulder, come back with inhalation.
o This is one round: repeat this kriyā two more times. Relax in Tādāsana.
Note:
Ø Do it slowly with coordination of breathing. Cardiac patients shall do with care.
Ø Avoid this practice in case of severe back pain, vertebral and inter vertebral disc disorders and during menstruation.
8. SHOULDER'S MOVEMENT
o Stand erect (Tādāsana), keep the feet together, the body straight and the arms by the sides.
o While inhaling; raise your both arms sideways above your head with the palm outward.
o Exhale and bring it down in the same manner.
o Palms must be opened, with fingers together.
9. SHOULDER ROTATION
o Stand erect (Tādāsana), place the fingers of left hand on the left shoulder and the fingers of right hand on the right shoulder.
o Full rotation of the both elbows in a circular manner.
o Inhale and raise your elbows & bring them back when you exhale.
o Try to touch the elbows in front of the chest on the forward movement, stretch the elbows back in the backward movement and touch the side of the trunk while coming down.
o Repeat this kriyā 2 times rotating from front to back.
o Do the same in reverse manner. Inhale while raising the elbows & exhale while bringing them down.
Benefits:
Ø Practice of this Yogic kriyā makes the bones, muscles and nerves of the neck and shoulder healthy.
Ø These practices are helpful in cervical spondylosis and frozen shoulder.
10. NECK EXERCISES
Forward and Backward Bending
o Stand erect (Tādāsana), with the feet comfortably apart.
o Keep the hands straight beside the body.
o This sthiti is called Samasthiti or also called Tādāsana.
o Keep your arms on the waist.
o While exhaling, move the head forward slowly and try to touch the chin to the chest.
o While inhaling, move the head as far back as is comfortable.
o This is one round: repeat this kriyā 2 round more.
Right and Left bending
o Stand erect (Tādāsana), with the feet comfortably apart.
o While exhaling, bend the head slowly to the right; bring the ear as close as possible to the shoulder without raising the shoulder.
o While inhaling, bring the head to normal position.
o Similarly, while exhaling, bend the head to the left side.
o Inhale and bring the head up to normal position.
o This is one round: repeat this kriyā 2 round more.
Right and Left Twisting
o Stand erect (Tādāsana), stand with the feet comfortably apart.
o Keep the head upright.
o While exhaling, gently turn the head to the right so that the chin is in line with the shoulder.
o While inhaling, bring the head to the normal position.
o Similarly, while exhaling, turn the head to the left.
o Inhale and bring the head to the normal position.
o This is one round: repeat this kriyā 2 round more.
Neck Rotation
o Stand erect (Tādāsana), stand with the feet comfortably apart.
o Exhale; bend the head forward trying to touch the chin to the chest.
o Inhale; slowly rotate the head clockwise in a circular motion, exhale while coming down
o Do a full rotation.
o Then rotate the head in anti-clockwise direction.
o Inhale; go back and exhale, come down.
o This is one round: repeat this kriyā 2 round more.
Note:
Ø Move the head as far as possible. Do not over strain.
Ø Keep the shoulders relaxed and steady.
Ø Feel the stretch around the neck and loosening up of the joints and muscles of the neck.
Ø Can be practiced sitting in a chair.
Ø People with neck pain can do the practice gently especially when taking the head back to the extent it is comfortable.
Ø Elderly people and persons with cervical spondylitis, high blood pressure may avoid these practices.
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