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Sukshma and Sthula Vyayama

This document describes Sukshma Vyayama, an ancient system of physical and breathing exercises from yoga. The exercises work to warm up all the joints in the body sequentially and have a purifying effect on human energy. The system was developed by Maharishi Karthikeyaji Maharaj and propagated by Swami Dhirendra Brahmachari to modern yoga schools. It involves specific movements targeting individual body parts like the neck, arms, waist, thighs, and feet through rotations, stretches, and positions to improve circulation.

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Komal Mande
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2K views1 page

Sukshma and Sthula Vyayama

This document describes Sukshma Vyayama, an ancient system of physical and breathing exercises from yoga. The exercises work to warm up all the joints in the body sequentially and have a purifying effect on human energy. The system was developed by Maharishi Karthikeyaji Maharaj and propagated by Swami Dhirendra Brahmachari to modern yoga schools. It involves specific movements targeting individual body parts like the neck, arms, waist, thighs, and feet through rotations, stretches, and positions to improve circulation.

Uploaded by

Komal Mande
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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LIVING 150 WELLNESS AND YOGA

Sukshma Vyayama – Micro circulation


It is a system of physical and breathing exercises which helps to sequentially work out all joints pf
a body to warm it up. This system has a strong purifying effect on body energy of a human.
It is the oldest element of yoga which is unknown to many yoga schools today.
It was propagated, designed and developed initially by Maharishi Karthikeyaji Maharaj of
Himalaya. He taught Swami Dhirendra Brahmachari who in turn propagated it across the modern
world.
 Griva Shakti Vikasaka 1 – Look UP and DOWN without any Jerk. In standing or sitting posture.
 Griva Shakti Vikasaka 2 – Look LEFTand RIGHT without any Jerk. In standing or sitting posture.
 Griva Shakti Vikasaka 3 – Neck Rotation- In standing or sitting posture.
Clockwise - left shoulder – backwards – right shoulder- front.
Anti Clockwise – Right shoulder – backwards – left shoulder – front.
 Griva Shakti Vikasaka 4 – Inhale and Exhale such that neck tendons and veins can be seen.
 Bhuja Valli Shakti Vikasaka – stand straight, take hands above the head from sideways keeping
palms downwards and then again bring down. Just like the wings of a Bird.
 Purna Bhuja Shakti Vikasaka – Full upper limb / Hand rotation with fist closed. Single or Both
hands together.
 Kati Shakti Vikasaka 1 – stand straight with one fist held by other hand. Bend back and
forward.While forward bend raise hands up.
 Kati Shakti Vikasaka 2 - Stand with 2.5 to 3 feet distance between legs. Place hands on waist such
that thumb forward. Bend back and forward. While forward bend try touching head to ground.
 Kati Shakti Vikasaka 3 – Stand straight with hands beside thighs. Bend back and forward little
faster.
 Kati Shakti Vikasaka 4 – Spread Hands parallel to ground palms facing downwards. Legs close to
each other. Bend on each side trying to touch to respective calf.
 Kati Shakti Vikasaka 5 – Stand with one hand distance between legs. Hands parallel to ground. Do
spinal twist left and right side with hand movements.
 Jangha Shakti Vikasaka -2 .A. Knees close to each other. Feet firmly on ground. Hands in front
parallel to ground. Go into chair position or like a squat.
 Jangha Shakti Vikasaka – 2.B Spread hands and knees sideways such that Hips are close to heels.
 Janu Shakti Vikasaka – Kick your Hip with heel and again stretch leg forward in the air.
 Pada Mula Shakti Vikasaka – A. Stand on Toes. Raise heels up and down just like a spring.
 Pada Mula Shakti Vikasaka – B. Jump on toes hands beside thighs.
 Gulpha- Pada- Pristha- Pada- Tala Shakti Vikasaka – Ankle rotation clockwise and anticlockwise by
keeping knee straight.

Griva – Neck, Shira – Head , Kati – Waist, Hasta – Hands, Pada – Feet , Janu – Knees, Jangha – Thighs

Bhuja – Arm , Gulpha – Ankle, Shoulder – Skandha , Elbow – Kurpar

Sthula Vyama – Macro Circulation


1. Sarwanga Pushti
2. Hrid Daud (Engine Daud)

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