Sukshma Yogasanas (Subtle yogic exercises)
Every person has to pass through the childhood, adolescence and adult stages in their lives. In the childhood, our body was mainly influenced by kafa (phlegm).It is influenced by pitta (bile) in adolescence and by vaata (gas) in the old age. These vaata, pitta and kafa are together known as tridosh and this tridosh exists in every person in equal proportions. But they get imbalanced through time. When this tridosh loses balance in their proportions, our body is subjected to the attacks of various kinds of diseases. Likewise, the imbalance of kafa results in obesity, slow-witted and cold. Anger, irritability and mental stress result due to imbalance of pitta. And joint pains, back ache, pain in shoulders, knee pain etc result due to the imbalance of vaata. Generally this imbalance of vaata is most often identified in old age.
Here we discuss about sukshma yoga asnas which are helpful for elder people, people suffering with joint pains and pregnant ladies. In order to practice sukshma yoga asanas, you should start by sitting in the posture of dandasana. You should keep your spinal cord straight and keep your hands adjacent to your body. Keep both of your legs together and straight.
1. For the Toes:
You must start working on your toes first. Move the toes of both of your legs front and back for ten times.
2. For Feet:
In order to make the joint of your feet flexible and to get relieved from the pain in feet, you should move your feet front and back for ten times.
3. For Ankles:
After feet it is the turn of ankles. To get relieved from the pain in your ankles and keep your ankles flexible, you should move your ankle in circular motion. Do ten repetitions of this in either directions with each leg.
4. For Knees:
Now bend your knee and interlock your fingers of both of your hands around your thigh of your right leg. Then rotate the lower part of your leg in circular motion for ten times in each direction. Place your right leg straight on the floor. Now raise and bend your left leg and interlock your fingers of both of your hands around your left thigh. Now rotate the lower part of your left leg in circular motion for ten times in each direction. This is highly effective on knee pains.
5. For thighs and their joints:
In order to alleviate the excess fat from the area of your thighs and to get relieved from the pain in the joints of your thighs you should practice titli asana (butterfly asana). You should fold your knees and bring both of your feet together and pull them inwards to the extent possible. Now move your legs up and down similar to the movement of a butterfly. Repeat this movement for ten times. Relax for 30 seconds and repeat it again. Do three sets of this exercise.
6. For your back:
For your back you should keep both of your legs two to three feet apart. Now make your right hand touch the feet of your left leg. Then make your left leg touch your right feet. Repeat this for ten times on each leg. After this you should practice chakki chaalan. 7. Chakki Chaalan:
For chakki chaalan also you must keep your feet apart. Clasp the fingers of both of your hands and move your body front and back and towards right and left sides. Do this for ten repetitions on each side. Repeat this in reverse order too.
Benefits: This exercise is beneficial for relieving the knees from stiffness and make them flexible, to eliminate the excess fat from your back and also to deal with obesity. But please not that you should not practice both the above mentioned asanas in case you have back ache. If you experience pain in your back you should cross your legs and sit. Then bring your left hand behind your back. Now press your left knee with your right hand and turn your body. Repeat the same procedure on the other side too. This exercise will make relieve you form back ache and also makes your spinal cord flexible. Eventually your body will be completely healthy.
8. For the fingers of your hands and wrist:
Spread both of your hands forward and stretch your fingers as though your fingers are pulled by someone. Then close your fists tightly as if you are holding something tightly in your fists. Repeat this for ten times with each hand. After that rotate your fists in both the directions for ten times. This makes your wrist joints flexible and healthy.
9. For your elbows: Spread your hands forward and bend your hands at your elbows. Make your fingers touch your shoulders. Do this with your palms facing upwards for ten repetitions. Later repeat it with your palms facing the ground. This provides complete exercise for your elbows.
10. For your shoulders: Spread your hands sideways. Fold them at your elbows and allow your fingers to touch your shoulders. Now bring your elbow towards your chest and rotate it in circular motion. Repeat this process for ten times on each side. Benefits: This exercise helps the joints of your shoulders get relieved of tension and stiffness. It is efficient in alleviating the shoulder pain and strengthening your heart.
11. For your neck:
In order to keep your neck fit, healthy and flexible you should first turn head sideways and try to look at your shoulders on each side. Do this for three times on each side. Now tilt your head up and down. Do it for three time backwards and three times forward. If you have pain in your neck you should not bend your head downwards but you can practice all other exercises. If you bend your head forward it might worsen your pain. Now rotate your head in circular motion for three times in each direction.
12. For your eyes:
This exercise will work effectively on the weakness of eyes and all the issue related to your eyes. Also, you can improve your vision with this simple yet effective exercise. Hold a pen in your hand one feet distant from your eyes. Now gaze at the tip of your pen. The tip of the pen should be directly aligned with your vision. It should neither be held up nor down. Then keep looking at the tip the pen and gradually move the pen towards the center of your face, then away from your face, then towards right, towards left and then in a circular fashion in clockwise and anti-clockwise directions.
Benefits: It is highly beneficial for your eyes and improves the concentration of your mind. If practiced daily, it improves your memory. It can alleviate lethargy and somnolence too. Here ends our sukshma yoga asanas list. These asanas can be practiced by anyone irrespective of age. Kids and elderly people also can do it and enjoy the benefits they impart. Our yoga teacher training program in India aims to turn you into an expert yoga trainer capable offering your services to all of your trainees ranging from novice to advanced levels.