Sukshma Vyayamaa / Dainik Kriyas

Sukshma Vyayamaa is a unique scientific system of independent in nature exercises.  It is very sensitive, powerful and yet so simple that people of every age can practice these exercises and get benefited. Sukshma Vyayamaa is, the only system of exercises where each and every part of the body including each organ, each joint and each muscle is taken into consideration. Sukshma Vyayamaa as the name says is meant for the subtle body or Sukshma Sarira not for the gross body or Sthula Sarira.

According to yogic philosophical tradition there are five bodies the physical and the subtle for every individual: annamaya sarira, pranamaya sareera, manomaya sareera, gyanamaya sareera and anandamaya sareera. Sukshma Vyayamaa deals with the second level i.e. the subtle body or the pranamaya sareera.

The benefits are direct and immediate. One can develop extraordinary capabilities both mental and physical after regular practice of these for a month preferably twice a day, or once a day. These exercises can be comfortably practiced within 20-30 minutes during which entire body is relaxed and recharged. Each small exercise may be done for 15-60 seconds as per the capacity.

One can increase the strength and vigour of different organs and both cure and prevent all problems of the body with sukshma vyayamaa only.  Though these are very simple still the Kundalini can be awakened with correct performance for a long period of time on a regular basis.

Sukshma Vyayamaa can he practiced in sitting position either on the floor or on a chair. Due to very subtle exercises in nature they need lot of awareness and total concentration for full benefits. For whichever part of the body the process is done, the mind should be focussed on movement of that part only. The main components of Sukshma Vyayamaa are —

1.  Breathing
2. Concentration point
3. Actual exercise

This is brief about Sukshma Vyayamaa, now comes the actual part the exercises from head to toe.

Prayer

Sit comfortably preferably in Sukhasan with folded hands. Join both palms with the thumbs touching the pit in the throat. Take a deep breath in and out with a calm mind. Chant Aum. It will purify your thoughts, increases the concentration of mind and the wavering of mind reduce.

Exercises for the Head/ Skull

(While doing these exercises, don’t take deep breaths. Your breath should stay above the throat.)

1.     Throat- Vocal cord Exercise / Kanth shudhi

Keep the back and head straight. Touch the pit of the throat gently with the index finger. Take a deep breath in and then breathe in and out in fast manner. With this clarity of voice will develop.

Concentration point: The pit of the Throat.

2.     To increase will power

Keep the backbone straight, tilt the head backwards. Gently tap the back of the skull with all five fingers. Take a deep breath in and then breathe in and out in fast manner. This will help in reducing the Fear and increase the Will Power.

Concentration point: The back of the Skull (Shikha mandal)

3.     To develop the memory

Keep the backbone straight; bend the head halfway in the front. Tap gently on the top of your head with all five fingers. Take a deep breath in and then breathe in and out in fast manner. This will improve the memory power.

Concentration point: Top of the Head.

4.     For the development of  Intelligence / Thinking capacity

Keep the backbone straight, bend the head forward and touch the chin to the chest. Touch the center of the eyebrows with the index finger. Take a deep breath in and then breathe in and out in fast manner. Development of Intelligence will happen, and thinking capacity will also increase.

Concentration point: Centre of the Eyebrows.

After doing all the above kriyas, stretch the legs and also massage gently your eyes, face, throat, neck and hands. You can drink water after relaxing for a while.

I hope after practicing them you will get better and healthy body and mind. Exercises for other parts will be discussed some other time.