Yoga can beneficially influence the different joints and organs of the body. Though it seems very simple, it has subtle effects on the practitioner. Sukshma vjajama in Sanskrit, meaning the ‘subtle exercise’ is a beneficial yoga asan in arthritis treamtment.
This series of exercises should be performed at the beginning of the daily asana session to loosen the joints and make the muscles supple. They are also intended for beginners and for those who are weak or sick, as well as for people with heart problems or high blood pressure or stiffness in the body.
Before starting the asanas practise shavasana to relax physically and mentally. Lie flat on your back, legs separated with hands beside you, palms facing upwards. Try to loosen all your muscles and joints. Become free of every kind of tension. Feel your body; become aware of your breath. You are relaxing. Watch your breath; see that it is natural and spontaneous, without force. Count your breaths.
During the practice of counting the breaths don’t suppress any thoughts. Watch them as a witness, without being emotionally involved with them. Your main concern is to relax the whole mind and body. For the time being forget all your worries, anxieties and worldly problems. After a few minutes slowly move your arms and feet and sit up. Now you are mentally and physically prepared to start pawanmuktasana.
Toe bending
- Assume the base posture with legs stretched directly in front of the body. i.e. Danda asana
- Place the hands on the floor by the side of the trunk. Lean backward taking support on the straight arms- Become aware of the toes.
- Move the toes of both feet slowly backward and forward, keeping the feet rigid.
- Repeat 10 times.
Ankle bending
- Remain in the base position as in exercise 1.
- Move both feet backward and forward as much as possible, betiding them from the ankle joints.
- Repeat 10 times.
Knee bending and knee crank
Knee bending
- Assume the base position.
- Bend the right leg at the knee and clasp the hands under the right thigh.
- Straighten the right leg without allowing the heel or toe to touch the ground.
- Keep the hands under the right thigh but allow the arms to straighten.
- Bend the right leg as much as possible at the knee, bringing the heel near the right buttock. Repeat 10 times.
- Now repeat the same procedure with the left leg.
Knee crank
- Assume the base position.
- Instead of stretching the right leg, hold the thigh near the trunk and rotate the lower leg in a circular motion about the knee.
- Do 10 times clockwise, then 10 times anti-clockwise. Repeat the same procedure with the Left leg.
Wrist joint rotation
- Stay in the same position as exercise 12 but with only the right hand extended.
- Clench the right fist and rotate it clockwise 10 times about the wrist. Then rotate the fist anti-clockwise 10 times. Repeat the same movement with the left hand. Extend both arms in front of the body with the fists clenched.
- Rotate the fists together 10 times clockwise and then 10 times anti-clockwise.
Dynamic spinal twist
- Assume the base position.
- Separate the Legs as much as is comfortable.
- Keeping the arms straight, bring the right hand to the left big toe and stretch the left arm behind the back.
- Keep both arms in one straight line.
- Turn the head and look backward, directing the gaze to the left hand.
- Turn the trunk in the opposite direction; bring the left hand to the right big toe and stretch the right arm behind you.
- This is one round.
- Repeat 10 or 20 times.
- At the beginning do the exercise slowly, and then gradually increase the speed.
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