Basic Movements or Sukshma Vyayam

This moves are very useful who wants to start yoga but do not have any experience, less flexibility and strength. Any aged or any person having disease can do basic movement.

Eye Movements

Do this movements in sitting position with straight back, neck and head

  • Rotate eyeball upward, downward left, right.
  • Rotate it clockwise and anticlockwise direction.
  • Close eyes put index finger on eyelids respectively and rotate slowly clockwise and anticlockwise direction.
  • Squeeze eyes tight and then open them wide.
  • Repeat all this movements for 10-15 times.
  • Pinch eyebrows 5-6 times using thumb and the index figure.
  • Ear movements.
  • With the help of palm close and open ears for 10 -15 times.
  • Pull ears for 10-15 seconds. It increases awareness and reduce the chances of making a mistake.
  • Hold ears and move them clockwise and anti-clockwise till ears become hot.

Jaw and Cheeks Movements

  • Keep mouth open and Massage from jaw line to chine by moving three fingers (first, middle, and ring finger).
  • Open mouth and move jaw left to right 8-10 time.
  • Widely open mouth and Stretch cheeks for a while and then relax. Repeat it for 10 times

Teeth Movements

Put the upper series of teeth over the lower series and press it. Repeat it for 10 times.

Neck and Head Movements

We can do this in standing or in sitting position first keep neck straight then slowly do all movements without jerk.

  • Cross the fingers of both hands put them back the neck and push neck forward.
  • Do Forward and backward movement of neck.
  • Do Side (right and left) movement.
  • Do Round movement clockwise and anticlockwise of neck.
  • Repeat all this movements for 10-15 times.

Use – increase the flexibility and stamina of neck muscles.
Precaution – in cervical spondylitis should avoid forward bending.

Shoulder Movement

We can do this movement in standing or in sitting position.

  • Lift both shoulder up near ear, and then back to normal for 7-10 times.
  • Fold both hands and put right hand on right shoulder and left hand on left shoulder and slowly rotate both arm left anticlockwise and right clock wise for 7-10 times.

Use – increase flexibility and strength of back muscle

Hand Movements

We can do this movement in standing or in sitting position.

  • Rotate both hand in clockwise and anti-clockwise direction for 10 times each.
  • Lift hands up then rotate towards head. Stop for while than come to normal posture.
  • Stretch hands on both side and then bend them and touch shoulders stop for a while again stretch them. Do it for 10 times.
  • Keep hands horizontal with both the palms pointing towards each other and then Move hand to the back side as far as possible. In this case, chest will expand. It releases neck and upper back pain.
  • Stretch hands to front side with invert palms and then slowly move hands inward and outward for 10 times.
  • Touch left hand to right elbow and then move right hand clockwise and anti-clockwise direction from elbow joint do it vice versa.
  • Lift hands up parallel to leg then move palms up and down for 10 times.
  • Make fists of both hands then Rotate clockwise and anticlockwise direction for 5 times.
  • Make fists with thumb inside, then Open firsts with stretching the fingers with and close fists for 10 times.
  • Lock the fingers of both hand. Take that loop back of neck. And stretch the shoulder.
  • Join both the palms as in namaskar position and then clap for 10 min as loud as possible.

Use- Increase flexibility and strength of hand & shoulder muscles.

Leg Movements

  • Move toes up down for 10 times and then rotate clockwise and anticlockwise direction for 10 min in standing position.
  • Move leg from knee joint up down for 10 times and then rotate clockwise and anticlockwise direction for 10 min in sitting position on chair.
  • Butterfly flapping – Join the bottoms of both feet, cross fingers and put them below the feet and bring feet closer as far as possible and flip leg up and down for 10 times.
  • In standing position Put both the palm on knee joint and rotate knee on clockwise and anti-clockwise direction.
  • In standing position keep both leg apart from each other as far as possible and try to touch right hand finger to left toe and vice versa.
  • In standing position keep both knee in touch and by bending forward try to touch left hand to left toe and right hand to right toe.
  • In supine position Move leg from hip joint up down for 10 times and then rotate clockwise and anticlockwise direction for 10 min.

Waist Movements

  • Stand on the floor with feet wide apart, while inhalation move both hand above head and bend forward in waist, try to touch the right foot by left hand, stop for a while then come to normal position and now try to touch left foot by right hand. Do this 1-5 times.
  • In standing position while inhalation move both hand above head and bend waist backward stop for a while and while exhalation come to normal. Do this 1-10 times
  • In standing position while inhalation move both hands above head, touch both palm together as in namskar position and bend left in waist, stop for while then come to normal then bend waist in right stop for a while and while exhalation come to normal. Do this 1-10 times
  • In standing position with feet wide apart, stretch both arms sideways with palms facing downward. while inhalation rotate waist to back from left side so right hand also get rotate by 180 degree. Stop for a while came in normal position then rotate waist back from right side stop for a while and while exhalation come to normal. Do this 1-10 times.
  • In standing position bend elbow palms touching waist on both sides and move waist clockwise 1-10 times and anticlockwise 1-10 times.

Precaution for Beginners

  • Beginners can practice twice a week and gradually increase daily.
  • Go slow, easy, without any hurry, there is no competition.
  • Go according to body. Do not push much.
  • If there is any injury consult with teachers.
  • Focus on nasal breathing.
  • Initially as there may be less flexibility or strength practitioner, may need time, so do not get discourage.