Badrinath Gella teaches Sukshma Vyayama, a gentle warm-up that loosens joints from head to toe with rotations, circles, and stretches. Each movement pairs with breathing cues: inhale as you open, exhale as you return. It builds flexibility and posture before deeper yoga practice.
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Are you feeling stiffness in your body? Then I highly recommend you to practice these micro movements. The micro yoga is also known as Sukshma Vyayama. So this is very, very important and preparatory practices and completely suitable for beginners. You don't know where to start yoga or you do not know anything about yoga, but you really wanted to work on your body and get some relief in your joints or do some movements with your body. So then this is a perfect start for you. So Sukshma Vyayama has high priority, especially if you want to improve your breathing and prana. Because why we are doing breathing exercises? Most of my videos are covered breathing exercises. Why we are doing? Because we are— we want our prana to flow across our body to improve our energy. For that, your body should allow you When your joints are stiff, your prana cannot flow across your body. This video will help you to improve, strengthen your joints. So let us practice. First, we'll start from top of the head to the toes. So we'll start with our head rotations. So both, both legs together and place your both hands on your waist. Look forward, your body is completely straight. From here, slowly while exhaling Turn your head towards your right side, your chin parallel to your shoulders. Do not move your shoulders. Your shoulders remain in the same position. While inhaling, come to the center and exhale, turn towards your left side. Feel the movement, feel the stretch on your neck. Do not move your shoulders. Center and turn towards your right again. And do not stiff your neck or shoulders. Keep them relaxed. Center and turn towards your opposite side and center. Now while exhaling, bend down, touch your chin to your neck. Inhaling, slowly come up and look up. Center. Again down. Inhale up and center. If you have any problem, cervical problems and all, try not to bend down and also consult your doctor before practicing this. And practice gently. Do not do like this. Your neck region is very, very important. Practice slowly and gently. Now last movement is lateral movement. Bend your head laterally towards your right side. Feel the stretch on your neck and your shoulders. Your shoulders remain in the same position. Shoulders relaxed. Center. And again bend towards your opposite side. Center. Relax. Relax your hands. Now we engage neck. Now we'll move to our shoulders. Now to practice shoulder movements, so both hands next to your body. While inhaling, lift your shoulders up, back, down, and front. Inhale up, back. While exhaling, down and front. Inhale up, back, down and front. Up, back, down, and front. Now change the direction. Now back, up, front, down. Back, up, front, down. Back, up, front, down. Back, up, front, down. If you do not need to worry about your breathing, Have a normal breathing. Ideally, while going up, you have to inhale. Coming down, exhale. In case if you cannot synchronize your breathing, it's completely normal and it's completely all right. Try to do natural breathing, but do not hold your breathing. Do not hold your breathing in any exercises, so unless it's instructed. Okay, so some exercises or some breathing, you have to hold your breath, but unless it's instructed, do not hold your breath. Now we'll do another shoulder movements. Place your fingers on your shoulders, join your elbows. Inhale, raise your elbows up, elbows closer to your ears. Do not stretch your elbows outwards. Back, down, and front. Up, Back, down, and front. Up, back, down, and front. Now change the direction. Now down, back, up, and front. Down, back, up, and front. Down, back, Up and front. Relax, relax. Now we can do another movement where we are rotating our shoulders. Raise your right hand up, make circles with your right hand. Make sure, like, feel like you are holding a pen and making a circle from your side. Okay, so make a circle. 1, 2, 3. Do not bend your elbow. And now change the direction. 3, 2, 1. Relax. Now opposite hand. Inhale up, back. Exhale down, up, back, down. Up, back, down. You are facing towards front. Now change the direction. 1, 2, 3, and relax, relax, relax your both hands. Now we'll do trunk movement. The trunk movements, both legs one feet distance, extend your both hands forward, palms facing to each other. So if you're turning towards your right, look towards your right hand thumb. If you're turning towards your left look towards your left hand thumb. Slowly, you have to only move your trunk. Do not turn your hips, only trunk. Slowly turn your trunk towards your right side. Center. Exhaling, turn towards your left. Center. Right, center, left, center, and relax. Now we'll do hip rotations. Place your both hands on your waist and slowly rotate your hips. Do not bend forward, do not move your upper body, only your hips. 1, 2, 3. Now change the direction. 3, 2, 1. Relax. Now slowly we'll move down towards our knees. Both legs together, bend your knees, place your both palms on your knees, and slowly rotate your knees. 1, 2, 3. Do it slowly. 4, normal breathing. 5. Now change the direction. 5, 4, 3, 2, 1. And slowly release your hands and straighten your body. Now we'll do on our calf muscles. Calf, our second heart of our body. So to do our calf muscle, slowly fold your leg backwards from your knees and try to touch your heel towards your hips. Kick your hips. 1, 2, 3, 4, 5. Relax. Now slowly we'll move towards our toes. So both legs to together and hands next to your body. While inhaling, lift your heels up, up, and heels down. Again, heels up, heels down, heels up, heels down, heels up, heels down, heels up, heels down. Last time, up, down, Now we have to hold. While inhaling, lift your heels up and hold. Try to balance yourself. Feel the stretch on your complete body, on your heels, toes, calf muscles, thighs, hips. It comes to till your shoulders and your head also. Slowly heels down. Relax, relax your body. So these are the micro movements, very simple moments. Please practice them regularly. Surely you will see a lot of improvement in your yoga practice. Even if you are advanced practitioner, some people do weird poses like, or many poses, but they don't do it correctly. So they, they, their postures are wrong. So maybe their back, back is rounded or etc. So by doing this, you will improve your postures also. Improve your breathing, respiratory system, and many other benefits. Please practice this. If you want more videos, comment in the comment box, and please follow our channel, like our channel, and subscribe for our channel. Thank you. Namaste.
