There are two types of ‘Vyayaam’ or the Exercises which can be performed before starting and type of physical activity, yoga asana or even if you are playing any outdoor/indoor sport. This will help to increase the flexibility and concentration power of your body as well as mind.
Yoga School of Bharat has very clearly explained about the types of Sthula Vyayaam and even the Sukshma Vyayaam in the given class, video and blog. You can learn about the simple practices by reading, listening or watching the video.
SUKSHMA VYAYAAM
Delicate, micro and subtle relaxation practices to rejuvenate the whole body internally which sequentially works on various parts of the brain and different parts of the body such as eyes, nose, ears, neck, shoulder, arms and arm joints, finger joints and fingertips, chest, abdomen, trunk, thighs, and buttocks, anus/rectum, bladder, knees, ankles and feet.
Positive Effects of Sukshma Vyayaam
- Improves flexibility in muscles and strengthen them. – Increases ligament flexibility.
- Develops coordination and equilibrium.
- Increases lungs capacity.
- Increases Endurance.
- Activates Energy Points.
- Prepares body for Pranayama.
STHULA VYAYAAM
More strenuous and considerably more physical effort related practices which strengthens and works upon the muscular development which helps in building up the physique.
Positive Effects of Sthula Asana
- Improves blood circulation and metabolism. – Increases Flexibility.
- Improves neuro muscular coordination.
- Strengthens Immunity.
Sukshma Vyayama – Micro circulation
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
- Sarwanga Pushti
- Hrid Daud (Engine Daud) / Forward, Backward, Sideways Jumping