In Sanskrit Sukshma Vyayama means gentle exercise for warming up, working out, and stretching. In simple terms, Sukshma vyayama is an articular exercise not only physical exercise but also known for the cleansing practices (Kriya), breathing exercises, work with your focus, etc. Sukshma vyayama works not only with the physical body but also with energy, hence it is important to learn for a balanced life.
The main advantage of Sukshma Vyayama practice is – it is suitable for any age and level of physical development. Sukshma Vyayama is perfect for beginners in yoga as a warm-up, as its gentle exercises will help to prepare the body and mind to perform more complex asanas of Hatha yoga. For the elderly, joint yoga will be a real godsend, because, for all its simplicity in performance, it is very effective for the development and preservation of joint flexibility, prolonging youth. Other positive effects of the system include:
- removal of blocks and clamps in the muscles, strengthening the muscular corset;
- development of elasticity of ligaments;
- increase flexibility and plasticity of the whole body;
- development of coordination and balancing skills;
- stimulation of blood circulation and metabolism;
- strengthening of immunity;
- purification of the subtle channels nadis;
- activation of the chakras;
- harmonization of the body
The Best Exercises
This exercise is great for clearing the throat of mucus and strengthening the vocal cords. The back of the head should be pulled back and the breath of bhastrika, which in Sanskrit means bellows. It consists in quick deep breaths and in-breaths concentrating on the vocal cords.
This cleansing exercise is also performed in Tadasana and is based on the breath of bhastrika with the only difference being that the head should be thrown back and concentrated on the top of the head. Practice is good for strengthening willpower and for a start, it is recommended to do 25 cycles of this breath.
This is an exercise for strengthening memory. Again tadasana and 25 cycles of breathing bhastrika will need to be done, but this time the head is held straight, the top reaches up, and fix your eyes on the floor at a distance of about one and a half meters from the toes.
This exercise is for strengthening the intellect and to perform the same- Bhastrika will perform with the eyes closed, and the chin should be in the clavicle depression. You must focus on the deepening of the upper part of the neck and this is where the centre of mental energy is located. Exercise stimulates blood flow to the brain, and has a positive effect on the pituitary gland and thyroid gland, thereby increasing metabolism and rejuvenation of the body.
This is the exercise for strengthening the eyesight; cleaning the tear ducts, and relieving nervous tension. For its implementation need to position Tadasana to hold your head back, look to cut to the point between the eyebrows and not blink.
This exercise is the best to strengthen the shoulder girdle. How to perform the same?
- close the eyes;
- deep breath;
- hold your breath;
- when holding the breath, alternately quickly lift the shoulders up and throw down until there is an urgent need to exhale;
- on an exhalation open your eyes, straighten your shoulders, and raise your head.
This is an exercise to expand the rib cage as shown in diseases of the lungs and heart.
The order of the exercise:
- stand in Tadasana, hands lowered along the body, palms facing back;
- on the inhale, raise hands up and take over the head, palms facing forward;
- bend back, opening the chest;
- on the exhalation return to the starting position and repeat 5 times
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