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 be 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
| Sukhma Yogasan | Procedure | Posture | Description |
| Prayer | 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: |
| Breathe in and breathe out through both the nostrils in quick successions. |  | This kriya help in reducing the impurities of the body through the process of forceful breathing. Awareness: Note: While breathing in expand the stomach and contract while breathing out. Advantages: | |
| Close the right nostril with the help of right thumb. Breathe in and breathe out through the left nostril in quick successions. | | This kriya help in reducing the impurities of the body through the process of forceful breathing. Awareness: Note: While breathing in expand the stomach and contract while breathing out. Advantages: | |
| Close the left nostril with the help of right ring finger. Breathe in and breathe out through the right nostril in quick successions. | | This kriya help in reducing the impurities of the body through the process of forceful breathing. Awareness: Note: While breathing in expand the stomach and contract while breathing out. Advantages: | |
| Sushumna Bhastrika | Alternatively changing the nostrils breathe out and breathe in in quick successions. | | This kriya help in reducing the impurities of the body through the process of forceful breathing. Awareness: Note: While breathing in expand the stomach and contract while breathing out. Advantages: |
| Skanth shudhi (Throat-Vocal cord) | Keep the back and head straight. Touch the pit of the throat gently with the index finger. Take a deep breathe in, breath out and in, in quick successions. |  | Awareness: Advantages: Note: While performing these kriyas, do not allow the breathe to go below the throat. |
| To increase Will Power | Keeping the backbone straight, tilt the head backwards. Gently tap the back of the skull using all 5 fingers. Take a deep breath in and then breathe out, breathe in, in quick successions. |  | Awareness: Advantages: |
| To develop Memory | Keeping the backbone straight, head should be half bent in the front. Gently tap the top of the head using all the 5 fingers. Take a deep breath in and then breathe out and breathe in, in quick successions |  | Awareness: Advantages: |
| For development of Intelligence/ Thinking Capacity | Keep the backbone straight. Bend the head foreward and touch the chin to the chest. Touch the center of eyebrows with the index finger. Take a deep breath in and then breathe out and breathe in, in quick successions. | | Awareness: Advantages: Note |
| To reduce Tension | 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: Advantages: Note: |
| To relax the Eyes | 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.
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| In all the eye activities, breathing should be normal. During this practice, eyes should not be exposed to direct sunlight or any bright lights. Note: |
| To improve Eyesight | 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. g) Repeat the above with left arm, moving slowly in clock wise direction h) Blink the eyes quickly i) Rub the palms and massage the closed eyes. j) Do palming with warm palms. |  | This kriya is practiced slowly repeating each movement 5 to 6 times.. Eyes should not be blinked or closed as long as possible. Note: |
| To control the movement of the Eyes and develop Concentration | a) Stretch one arm in the front with the thumb pointing upwards at the nose level. Look at it constantly. 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. |  | This is known as Traatak Kriya. Note: 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. |
