SUKSHMA KRIYA YOGA/SUKSHMA VYAYAMA/

SUBTLE YOGA
(YOGIC JOINT MOBILISATION TECHNIQUES)
Sukshma Vyayama, or subtle yoga, involves a series of gentle, repetitive exercises designed to loosen
and strengthen joints and muscles. It's a preparatory practice often done before more intense yoga
asanas, improving flexibility and range of motion.

Key Aspects of Sukshma Vyayama:

 Joint Movement: These exercises focus on mobilizing the joints, like those in the neck,
shoulders, wrists, hips, knees, and ankles, to improve their flexibility and range of motion.

 Breathing: Breathing is an integral part of Sukshma Vyayama, often synchronized with the
movements to enhance the stretching and strengthening effects.

 Warm-up: Sukshma Vyayama helps warm up the body, increasing blood circulation and
preparing it for more challenging asanas.

Steps to Practice:

1. Neck Rotations:

Gently rotate the head in a circular motion, clockwise and counterclockwise, focusing on a smooth
and controlled movement.

2. Shoulder Rotations:

Move the shoulders forward, backward, and in a circular motion to loosen the shoulder joint and
surrounding muscles.

3. Trunk Twists:

Twist the torso from side to side while keeping the spine straight, enhancing spinal flexibility and
core strength.

4. Knee Flexions:

Gently bend and straighten the knees to improve knee joint mobility and stability.

5. Ankle Circles:

Rotate the ankles clockwise and counterclockwise, increasing ankle flexibility and range of motion.

6. Arm Stretches:

Stretch the arms in various directions, such as overhead, sideways, and diagonally, to improve arm
flexibility and shoulder mobility.
Benefits of Sukshma Vyayama:

 Increased Flexibility and Mobility : These exercises help to improve the flexibility of joints
and muscles, reducing stiffness and promoting a wider range of motion.

 Reduced Pain and Stiffness : By loosening and strengthening joints, Sukshma Vyayama can
help alleviate pain and discomfort in the joints and muscles.

 Improved Circulation: The gentle movements and breathing exercises stimulate blood
circulation, delivering oxygen and nutrients to the body's tissues.

 Enhanced Awareness: Practicing Sukshma Vyayama increases awareness of the body's

 Increased awareness of the body: Paying attention to the movements and stretches can
enhance body awareness.

 Better preparation for yoga postures: Improved joint mobility can make it easier to perform
more advanced yoga asanas.

 Overall improved health: Regular practice can contribute to better posture, balance, and
overall physical well-being.

Yogic joint mobilization, also known as Sukshma Vyayama, involves gentle movements and stretches
to enhance joint flexibility and mobility. These techniques can improve range of motion, reduce pain,
and prepare the body for more advanced yoga postures.

Key Yogic Joint Mobilization Techniques:

 Sukshma Vyayama: This series of exercises includes gentle rotations, stretches, and
movements of the neck, shoulders, spine, knees, and ankles.

 Cat-Cow Pose (Marjaryasana-Bitilasana): This flow helps to mobilize the spine, improving
flexibility and range of motion.

 Spinal Twists: These twists, often performed in a seated position, can improve spinal
mobility and flexibility.

 Knee-to-Chest Stretch: This stretch, performed while lying on your back, can help release
tension in the hamstrings and glutes, improving hip mobility.

 Bridge Pose: This pose, practiced in yoga and Pilates, can mobilize the spine by peeling away
from the floor, inch by inch, to release tightness and lubricate spinal joints.

 Standing Forward Bend (Uttanasana): This pose can help improve hamstring flexibility,
which impacts hip and knee mobility.

 Cobra Pose (Bhujangasana): This pose strengthens the back muscles and improves chest
and shoulder mobility.

 Downward-Facing Dog (Adho Mukha Svanasana): This pose stretches and strengthens the
entire body, including the spine and limbs, improving overall mobility.
Activating the joints with Yogic Sukshma Vyayama

Many of the joint activation movements I’ve shared below are inspired by Sukshma Vyayama and
Kriya yoga techniques. We start with the lowest joint, our toes and progress upwards to the neck.
Each dynamic movement is done 5 to 10 times and static ones are held for 5 to 9 breaths.

Toes

 Open and close as if we’re trying to grab a hanky on the floor using our toes. Repeat 5 to 10
times.

 Lift up on to the toes as much as possible and back. Repeat 5 to 10 times.

Ankles

 Flex and point the foot gently. Repeat 5 to 10 times.

 Ankle Circles – trace a complete circle with your feet first clockwise, then anti-clockwise.
Repeat 5 to 10 times.

Knees

 Hug one knee to chest and hold then repeat with the other leg. Hold each side for 5 to 9
breaths.

 Reverse the above movement by bending the knee in a standing quad stretch with heels
close to the hips. Hold each side for 5 to 9 breaths.

 Feel free to use a wall or chair for support if it is difficult to balance on one leg

Yogi Squats: a great way to activate knee and ankles After activating each of these joints
individually we can do yogi squats as they work on both knee and ankle joints. Do these as per
capacity – if it is not comfortable for you to squat all the way the floor, go down half way.
Alternatively, you can place a rolled mat under your feet or use any of these modifications to build
your capacity to sit in the traditional Indian squat.
Middle Body Joints:

Hips

 Shishupal asana or cradling the baby pose to release the hip joint. Repeat 5 to 10 times.

Fingers and wrist

 Close the fingers to make a fist and then release. Repeat 5 to 10 times.

 Make a fist with thumb inside and do wrist rotations first clockwise then anti-clockwise.
Repeat 5 to 10 times.

Elbow

 Elbow Curls: Take arms to the side, parallel to the floor and bend the elbow to touch your
fingers to the shoulder. Repeat 5 to 10 times.

 Repeat the same with arms in front of you.

Upper Body Joints:

Shoulder

 Shoulder rotations with either the elbows bent or straight arms. Repeat 5 to 10 times.

 Here are a few more ways to activate the shoulders:

Neck

Side to side: Look side to side gently coordinating your breath with the movement. Repeat 5 to 10
times.

Ear to shoulder: Drop your right ear to right shoulder while looking straight ahead. Repeat on the
other side. Hold each side for 5 to 9 breaths.

Please be careful with these movements as the cervical spine is a very critical and delicate area. Do
them gently with eyes open and be alert, we don’t want to get a catch!

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 PANCHAM KRIYA
Pancha Kriya (also spelled as Pancham Kriya) refers to a set of five cleansing practices in yoga and
Ayurveda, aimed at purifying the body and mind. These kriya practices include Dhauti (cleansing the
digestive tract), Neti (cleansing the nasal passages), Trataka (eye exercises), Nauli (abdominal
exercises), and Kapalabhati (purifying the brain).

Here's a more detailed look at each of the five kriya practices:

1. Dhauti: This involves cleansing the digestive tract by swallowing water and then forcefully
expelling it, effectively removing impurities and toxins from the mouth, throat, and stomach.

2. Neti: This practice involves cleansing the nasal passages using a special neti pot, effectively
removing mucus and other debris from the sinuses and nasal passages.

3. Trataka: This involves focusing on a single point, such as a candle flame, for a specific period,
which helps to purify the eyes and strengthen mental focus.

4. Nauli: This practice involves engaging the abdominal muscles and manipulating them in a
rhythmic manner, which helps to strengthen the abdominal organs and improve digestion.

5. Kapalabhati: This involves a series of forceful exhalations through the nose, which helps to purify
the frontal area of the brain and stimulate the nervous system.

6. Basti Cleansing the lower part Bamboo stick insert in the anus region and suck the abdomen (2-3
glasses of water) Enima practice Equal to basti – shankprakshalana kriya

Pancha Kriya is often practiced in conjunction with other yoga and Ayurvedic practices to promote
overall health and well-being

Dhauti – upper GIT (Vaman, danda & vastra

Basti – lower GIT

Neti – nasal tract

Trataka – eyesight

Nauli – churning the abdominal muscles

Kapalbhati – for lower respiratory track (from nostrils to lungs)

DHAUTI VAMANA - Vomitting DANDA – bamboo stick VASTRA – cotton cloth

 Vamana dhauti – where you drink 8 – 10 tumblers of warm saline water and vomit it out.
 Cleanses the entire digestive and the respiratory tract.
 It removes hyperacidity,flatulence and indigestion.
 It cleanses the stomach of all its contents.
 20 kinds of disease caused by excess mucus are destroyed. Cough, asthma, diseases of the
spleen are cured.
  Food - kichadi

Limitation - It should not be practiced by persons who suffer from intestinal ulcers, hernia, heart
disease and high blood pressure.

NETI – cleansing of nasal passage Jalaneti Sutraneti Madhuneti (honey) Dughadneti(milk) Ghee
Saline water – disinfectant Persons with HBP should not use saline water.

Sutra neti – insert neti through the nose and take it through the mouth. Nose to mouth – passing
water Seethkarma kapalaneti Mouth to nose – vyuthkarma kapalaneti Ushapana – drinking water
through nose

 Jala Neti – passing the water/sutra through the nose. Bhastrika/kapalabhati to be practiced after
the kriya.  PHYSICAL LEVEL – removes excess mucus accumalated from the nostrils, associated
passages & sinuses, allowing air to flow freely.  Regular practice of neti maintains healthy secretory
and drainage mechanism of the entire ear, nose and throat area. This helps to ward off colds, coughs
and hayfever.  It promotes balance between the left and the right nostrils which promotes harmony
and balance throughout the entire CNS.  It stimulates and restores natural functioning.

Trataka – it is useful in case of depression, allergy, sleep disorder, anxiety, poor concentration and
memory. It relieves eye ailments such as eye strain and headache, myopia and even early stages of
cataract. The eyes become clear and bright.

Nauli Dakshina Vama Madhyama Naulichalana – moving from left to right & Right to left.

Nauli – vama, dakshina and madhyama It is an abdominal kriya in which isolated contraction and
rolling manipulation of the abdominal recti It tones the abdominal muscles, nerves, intestines,
reproductive, excretory and urinary organs. Those suffering from heart diseases, hypertension,
hernia, gastric or duodenal ulcers cannot do it.

Basti Cleansing the lower part Bamboo stick insert in the anus region and suck the abdomen (2-3
glasses of water) Enima practice Equal to basti – shankprakshalana kriya

Kapalabhati –shinning of the skull/one which that shines the forehead. Brain contains millions and
millions of cells. 1% is only activated. Active exhalation & passive inhalation it destroys all the
mucous disorders. It prenvents ageing process, it helps to relax facial muscles and nerves. It also
expels more carbon – di – oxide & other waste gases from the cells and lungs.

Benefits Purification The energy can flow through the body freely. One’s capacity to work, think,
digest, taste, feel, experience, etc increases and greater awareness develops. To create harmony in
the body and mind.

Principle involved in kriyas Stimulate the system by an external medium. Relaxation before, during
& after the practice. Minorkriya practices – Mukha dhauti Madhyama dhauti Laghu dhauti