SUKSHMA VYAYAMA

Pada Sanchalana

Position : Tadasana
Stage I : Forward and Backward Movement
Practice :

Bring the right leg upwards and forwards and at the same time stretch the foot
forward. Bring the leg back to center.
Then move the leg backwards and stretch the foot backward. Bring the leg back to
center.
This is one round. Repeat 10 rounds. Repeat the same practice with the left leg.

Stage II : Sideways Movement

Practice :

Raise the right leg sideways to the right as much as you can.
Return to the center. Raise the left leg sideways to the left as much as can.

This is one round . Repeat 10 rounds.

Note :

Avoid bending the knee throughout the practice.

Can keep the hands on the waist region or can have wall support for proper balance.

The leg movement should be continuous.

Gradually increase the speed as much as you can.

Raise the leg forward and backward as much as you can.

Simple Exercises for Shoulder and Waist

Shoulder Rotation : Stage I

Position : Tadasana or Sitting in a chair.
Rotate the shoulder girdles in a circular movement.
Slowly bring the shoulders forwards, then upwards, backwards and downwards (back
to Tadasana).

This completes one round. Repeat 5 rounds.

Repeat 5 rounds slowly in the opposite direction i.e., forwards - downwards backwards - upwards.

Stage II : (Fingers on the shoulders)

Position : Tadasana or Sitting in a chair.
Bend the arms at the elbow and rest the tips of the fingers on the top of the shoulders.

Bring the elbow forward and start rotation the elbows and the shoulders upwards, then
backwards and downwards.

Inhale during backwards movement of the shoulders and elbows.

Exhale during forward movement of the shoulders and elbows.

Synchronize the breathing with the movements.

Repeat 5 rounds.

Repeat the same practice 5 rounds in the opposite direction.

Relax for few minutes after the practice.

Note :

Fingers should be always in contact with the shoulders.

Rotate the elbows in bigger circles gradually.

If possible try and let the elbow touch each other when they are in front of the chest.

Keep the body straight and relax the face.

Waist Rotation :

Position : Tadasana

Keep the legs apart by about 2 feet and place the hands on the waist region.
First push the hips forward.

Rotate the waist by moving to the right, then to the back and to the left.

Ultimately bring it back to the front where you started. This is one round.

Inhale during forward movement and Exhale during backward movement.

Can practice in normal breathing also.

Repeat 5-10 rounds in clockwise and 5-10 rounds in anti-clockwise direction.

Return to the starting position, slide the hands down and relax.

Note :

Stand firm and distribute body's weight equally between the legs.
If possible try to make the circles bigger and bigger.

Simple Exercises for Joints - Part 1

These set of simple techniques help to loosen the joints of the body. It is useful in
eliminating the energy blockages in the joints. Recommended for those with
Rheumatism, Arthritis, High blood pressure, Heart problems or other ailments
where vigorous physical exercise is not advised.
Practice with awareness :

Perform with awareness of the actual physical movements.

This method helps to co-ordinate between mind, body and breath.

Synchronize the breath with physical movements with awareness.

This method of practice is useful for harmonizing, revitalizing and

improves the functions of the internal organs.

Give rest in between the practice :

After two or three exercises, relax and close your eyes to calm down the
mind and body.
Focus on your natural breath effortlessly, feel the breath and sensitize the
breath consciously.

After a minute or so continue the practice in a relaxed way.

If you feel tiredness during the practice, rest in Savasana.

Note :
Only those muscles associated with any particular practice should be used
while the rest of the body should be completely relaxed.
Try to practice with eyes closed for the maximum benefits.

Perform the exercise with awareness throughout the practice.

1. Passive Rotation of Toes :

Position : Dandasana or Sitting on a Chair.

Practice :

Bend the right leg at the knee, place the right foot on the left thigh.
Move the individual toes with the left hand ( passive movement ) bending
them forward and backward, right and left, rotating clockwise and anticlockwise 5 times each.

Then hold all the toes with the left-hand squeeze and bend them forward
and backward 5 times.

Repeat the same practice with the left foot.

2. Toe Bending :
Position :
Sit with legs outstretched and keep the feet slightly apart.
Rest the palms slightly behind the buttocks, fingers pointing backwards.
Slightly lean backward taking the support of the straight arms.
Keep the spine erect.

Toe Bending

Ankle Bending

Practice :

Focus on your toes.

Move the toes of the feet slowly forward and backward.

Keep the feet upright, the ankles relaxed and motionless during the
practice.

Hold each position (forward and backward) for a few seconds.

Practice with normal breathing.

Repeat 10 times.

Note :
Can practice this exercise while sitting on a chair.
If necessary, do this practice with each foot separately.
3. Ankle Bending :
Position : Same as Toe Bending Practice.

Practice :
Focus on your feet.
Move the feet slowly forward and backward, bending them from the ankle
joints.

Try to stretch the feet forward to touch the floor if possible and then draw
them back towards the knees.

Hold the each position (forward and backward) for a few seconds.

Repeat 10 times.

Note :

Can be practised sitting on a chair.

If necessary, practice with each foot separately.

While inhaling, move the feet backward and while exhaling move the feet
forward.

Can be practised with normal breathing also.

4. Ankle Rotation :

Position : Dandasana
Practice :

Keep the legs apart about a foot.

Focus on your feet.

Rotate the feet in clockwise and anti-clockwise rotation.

Repeat 10 rounds.

Practice with normal breathing.

Note :

Heels should be kept firmly on the floor throughout the practice.

Do not bend the knees.

Can be done sitting on a chair or cot keeping the knees straight.

5. Knee Rotation :
Position : Dandasana

Practice :

Raise the right thigh.

Straighten the right knee to 90 degree.

Interlock the palms under the thigh to support.

Keep the right leg parallel to the floor.

Rotate the right lower leg around the knee joint five times clockwise and
five times anti-clockwise with normal breathing.

Slowly bring the right leg down on the floor.

Repeat the same movements with the left leg.

Note :

6.

Let the leg below the knee hang freely while rotating.
This practice can be done sitting in a chair or at the edge of a cot.
Knee Cap Tightening
Position : Dandasana

Practice :

Focus on your knees and close the eyes.

Slowly pull up the knee caps and then slowly release.

Repeat 20 times with normal breathing.

Practice with awareness.

Simple Exercises for joints - Part 2

WRIST BENDING :

Position : Tadasana or any comfortable sitting position or sitting on a chair.

Stretch the arms at shoulder level in front of the body, parallel to the ground.
Palms facing downwards, keep the palms and fingers straight.

Bend the hands backward from the wrist, with the fingers pointing towards the
ceiling.

Bend the hands forward from the wrist, with the fingers pointing towards the floor.

Elbows should be straight throughout the practice.

Keep the fingers straight while bending forward or backward movements.

Repeat 10 rounds.

Breathing :
Inhale with the backward movement.
Exhale with the forward movement.
HAND CLENCHING :

Position : Tadasana or any comfortable sitting position or sitting on a chair.

Hold both arms straight in front of the body at shoulder level.

Open the hands, palms down and stretch the fingers as wide apart possible. Tense
them.

Close the fingers to make a tight fist with the thumbs inside.

The fingers should be slowly wrapped around the thumbs.

Again open the hands and stretch the fingers.

Repeat 10 times.

Breathing :
Inhale on opening the hands.
Exhale on closing the hands.
WRIST UP AND DOWN MOVEMENTS :

Position : Tadasana or any comfortable sitting position or sitting on a chair.

Stretch the arms straight at shoulder level in front of the chest region.
Keep the arms parallel to the ground.

Make tight fist of the hands, palms facing down.

Move the fists up and down as fast as you can from the wrists.

Repeat 10 rounds.

WRIST JOINT ROTATION :

Position : Tadasana or any comfortable sitting position or sitting on a chair.

Stage I : (One wrist at a time)

Extend the right arm forward at shoulder level.

With the thumb inside, make a fist with right hand.

Slowly rotate the fist clockwise 10 times and anti clock wise 10 times.

Try to make a circle as large as possible.

Repeat the same with the left hand.

Stage II : (Both wrist together and in same direction)

Extend both the arms at shoulder level in front of the body with the fists clenched.
Rotate both the fists together in the same direction.

Practice 10 times clockwise and anti clockwise 10 times.

Stage III : (Both fists together but in opposite direction)

Extend both the arms in front of the body at shoulder level with the fists clenched.
Rotate the fists together in opposite direction.

Practice 10 times clockwise and anti clockwise 10 times.

Note :

Keep the arms and elbows straight and still.

Make a circle as large as possible.

Ensure that the palms face downward throughout the rotation.

Benefits :
Relieves tension caused by prolonged writing, typing etc.
The hand and wrist movements are beneficial for arthritis and joints.