The Benefits Of Yogik Sukshma Vyayam : Improving Health in Small Steps

Intro- Yogic Sukshma Vyayama not only helps in strengthening our body but also prepares us to practice advanced asanas. These Sukhma Vyayamas are easier to practice yet they are highly effective.

Yogik Sukshma Vyayam are a group of stretching and relaxation exercises that affect different parts of the body.

Explaining the benefits of subtle exercises, Dr. Indu Sharma, Assistant Professor of Yoga Education at Morarji Desai National Institute of Yoga, said, "These exercises not only increase physical strength, but also strengthen memory and cognitive skills.

By focusing on your breath, practicing these exercises leads to physical, mental and spiritual development." Dr. Arpit Kumar Dubey, Assistant Professor of Sanskrit at Morarji Desai National Institute of Yoga said, “The technique of Yogik Sukshma Vyayam is considered very powerful as it activates the energy of the body. It helps in loosening the joints of the body and increasing flexibility. It further strengthens the body and also removes blockages within it. Doing Yogik Sukshma Vyayam activates the chakras (energy centers) of our body. Sukshma kriyas are rhythmic and repetitive, combining various body movements with breathing. These kriyas are quite beneficial for spiritual growth.

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Yogic Sukshma Vyayam was originally developed, designed and promoted by Maharshi Kartikeya Ji Maharaj. Swami Dhirendra Brahmachari, who was his favorite disciple, later propagated it in the modern world.

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Yogic Sukshma Vyayam The kriyas are unique. These kriyas are simple yet scientific enough to be practiced by people of all age groups and reap immediate benefits. Dr Pawan Kumar, Assistant Professor of Yoga Education at Morarji Desai National Institute of Yoga, emphasized on an interesting aspect of these kriyas, “All parts of the body from head to toe are well involved in the subtle exercise kriyas. All organs, joints and muscles are taken care of while performing these kriyas. There are 48 subtle kriyas and 5 sthul kriyas. The subtle kriyas affect specific areas of the body, while gross kriyas affect our entire body.”

Some of the popular Sukshma Vyayam Kriyas are:
1. Buddhi Tatha Dhriti Shakti Vikasak Kriya for intelligence
2. Griva Shakti Vikasak Kriya for neck
3. Skandha Shakti Vikasak Kriya for shoulders
4. Purna Bhuja Shakti Vikasak Kriya for hands
5. Anguli Shakti Vikasak Kriya for fingers
6. Kati Shakti Vikasak Kriya for chest
7. Vaksh Sthal Shakti Vikasak Kriya for waist region
8. Jangha Shakti Vikasak Kriya for thighs
9. Janu Shakti Vikasak Kriya for knees
10. Pindali shakti Vikasak Kriya for calf muscles

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The subtle actions should ideally be done in the morning or evening on an empty stomach. For maximum benefit, these can be practiced at home on a mat. Start the practice with a prayer. If you are in the office, then you should start with a prayer. If you are in bed, you can do these by taking out some time before meals. Yogik Sukshma Vyayam increase the mobility of the body, which improves blood circulation and reduces muscle tension. These exercises help increase metabolism and are helpful in weight management. Apart from this, Yogik Sukshma Vyayam also increase mental freshness and concentration, which improves working capacity. Overall, Yogik Sukshma Vyayam are a simple and effective method that helps in improving health and lifestyle.