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Sukshma Yoga Micro Yoga Exercises (20 – 30 Minutes Program)

Micro Yoga exercises are independent in nature. People of every age can practice these exercises and get benefited. They provide good exercise to the organs as a result the efficiency of functioning of the organs increases and man feels energized. These exercises can be comfortably practiced within 20-30 minutes during which entire body is relaxed and recharged.

Maintenance of health is the assumed result of micro Yoga practice. Before practicing any Yogasanas or other physical exercises, micro Yoga should be practiced as a warming up process.

Late Swamy Dheerendra Brahmachary researched and formulated a syllabus and popularised it all over the world. Veteran Yogasanacharya Revered Deekshitulu studied this set of exercises and then trained thousands of people in A.P. After further research at Gandhi Gyan Mandir Yoga Kendra earlier syllabus of Sukshma Yoga was modified and since 1987 onwards the following program is being taught to the aspirants.

We hope that, this systematic concept will certainly create a revolution in the health conscious people all over the world.

Micro Yoga can he practiced in sitting position either on the floor on a spread carpet or a chair. As these are very subtle exercises they need lot of awareness and total concentration for full fledged benefits. For whichever part of the body the process is done, the mind should be focussed on movement of that part only.

Each small process may be done for 15-60 seconds as per the capacity.

Description of Micro Yoga Exercises

1.  Prayer:

Procedure: Sit in a comfortable posture preferably Sukhasan with hands folded. Join both palms with the thumbs touching the pit in the throat. Take a deep breath in and breath out with a calm mind. Chant the prayer.
                                             
Advantages:
It helps in purification of thoughts, concentration of mind increases. Helps in developing patience and the wavering of mind reduces.

Note: While breathing in expand the stomach and contract while breathing out.

a)  Bhastrika:
Procedure: Breathe in and breathe out through both the nostrils in quick successions.

b)  Chandrang Bhastrika:
Procedure: Close the right nostril with the help of right thumb. Breathe in and breathe out through the left nostril in quick successions.

c)  Suryang Bhastrika:
Procedure: Close the left nostril with the help of right ring finger. Breathe in and breathe out through the right nostril in quick successions.

d)  Sushumna Bhastrika:
Procedure: Alternatively changing the nostrils breathe out and breathe in in quick successions.

Advantages:
It helps in eliminating the impurities of the abdominal and chest areas and especially the lungs.

3.    Exercises for the head / skull:

Note: While performing these kriyas, do not allow the breathe to go below the throat.

4.  Kriya to reduce tension:

Procedure:
Raise the eyebrows, so that folds/wrinkles are formed on the forehead. Eyes should be open. Be in this position for 5 seconds. Come to the normal position and close the eyes. Repeat the kriya 4 – 5 times.

                                               
Awareness:
Forehead

Advantages:
This reduces tension

Note:
Breathing should be normal

5.    Eye exercises:

In all the eye activities, breathing should be normal. During this practice, eyes should not be exposed to direct sunlight or any bright lights.

There are 3 types of eye exercises:
A.    Exercises to relax the eyes.

B.    Exercises to improve eyesight

C.    Exercises to control the movement of the eyes

       

A) Exercises to relax with eyes
In the following exercise eye balls are moved quickly to look at alternate thumbs, keeping the fist closed.

Procedure :
a)  Stretch the arms apart in the front with the thumbs raised. Look at both the thumbs alternatively in quick succession.

b)  Raise the right arm on top of right side and the left arm downwards. Look at both the thumbs alternately in quick succession (cross movement of eye balls).

c)  Repeat the above with left arm raised and right arm downwards.

d)  Stretch both arms in the front. Raise one arm upwards and the other downwards. Look at both the thumbs alternately in quick succession (up and down movement of eye balls).

e) One thumb is positioned in front of the center of the eyebrows, near the tip of the nose. Another thumb is positioned in front by stretching the hand straight. Look at both the thumbs alternately in quick succession.

f)  Stretch the right arm on to the right side. Looking at the thumb, quickly rotate the arm in anti clock wise direction, without bending the elbow.

g) Repeat (f) with left arm, moving quickly in clock wise direction.

h) Blink the eyes quickly.

i)  Rub the palms and gently massage the eyes with warm palms.

j)  Rub the palms again. Place the warm palms on the closed eyes. This is called palming.

                               
Note:
Back bone and head should be straight and only eye balls should be moved.

B)  Exercises to improve eyesight:

These kriyas are practiced slowly repeating each movement 5 to 6 times.. Eyes should not be blinked or closed as long as possible.

Procedure:

a)  Stretch the right arm towards the right side with the thumb pointing upwards. Looking at the thumb, gradually move the arm towards the front. Again, looking at the thumb move back the arm to its position without bending the elbow.

b)  Repeat the above with left arm stretching towards the left side.

c)  Raise the right arm on top of right side with the thumb pointing upwards, slowly move the right arm towards the ground level of the left side. Gradually, move the arm back to its position without bending the elbow.

d)  Repeat the above with left arm raised making a diagonal movement towards ground level of the right side.

e)  Both the arms are raised up with the thumbs together pointing upwards. Gradually lower both the arms to ground level without bending the elbows. The arms are again taken back to their position. Look at the moving thumbs.

f)  Stretch the right arm on to the right side, with the thumb pointing upwards. Looking at the thumb, gradually rotate the arm in anti-clock wise direction without bending the elbow.

Note:
Backbone and head should be straight and only eyes should be moved. After every Kriya, eyes should be closed for few seconds to relax them.

C) Exercise to control the movement of the eyes and develop concentration:

These are known as Traatak Kriyas.

b)  Stretch the arm in the front with the thumb pointing sidewards. Now raise the hand up. Look at the thumb constantly.

c)  Stretch the arm in the front with the thumb pointing upwards now lower the hand to the ground level. Look at the thumb constantly.

d)  Raise the right arm with the thumb pointing upwards. Look at the thumb constantly.

e)  Raise the right arm to the nose level onto the right side with the thumb pointing upwards. Look at the thumb constantly.

f)  Lower the right arm to the ground level onto the right side with the thumb pointing upwards. Look at the thumb constantly.

g)  Repeat (d) with left arm.

h)  Repeat (e) with left arm.

i)   Repeat (f) with left arm.

j)  Place one thumb at the center of the eyebrows near the tip of the nose. Look at the thumb constantly.

k) After performing the above ten exercises, a lit candle or a lamp is placed on a table. Look at the flame constantly.

l)  After practicing the above exercises, eyes become tired. In order to relax them, the eyes are blinked quickly.

m) Do palming with warm palms.

n)  Eyes are washed with the help of the eye cleaning cups.

Note:
Backbone and head should be straight and eyes should not move in the above exercises.

After every Kriya, eyes should be closed to relax them.

Advantages:

By practicing the above Kriyas, blood circulation in eye region is regulated and the eye sight is improved. Burning of eyes, water coming from eyes and other eye problems are solved. These Kriyas also help in reducing eye sight numbers. Concentration of mind increases. Especially those who use computer or see TV for long time, must do the above daily.