Yogic Vyayam
There are two types of yogic vyayam – Suksham vyayam (सूक्ष्म व्यायाम )
and Sthula vyayam (स्थूल व्यायाम ).
Suksham Vyayam (सूक्ष्म व्यायाम )
Suksham Vyayamare very simple exercises that works on very subtle level focussing on group of small joints, muscles, tendons, 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.
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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 vyayamare exercises which 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 side wards and raising the heels upwards by bending the knees. Stand a while and perform Mukha Dhouti. Relax in 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
