How to Begin Yogsanas

Sukshma Kriya Yog is a type of Yog practice that involves gentle exercises and breathing techniques to activate and harmonise the subtle energy channels in the body, also known as the nadis. It is a form of Yog that focuses on activating the energy centers or chakras within the body through specific physical postures, breathwork, and meditation. Sukshma Kriya Yog is considered a powerful tool for improving overall physical health, mental clarity, and emotional balance. The practice is suitable for people of all ages and fitness levels and can be performed in a seated or lying down position.

Subtle action of the neck Sthiti: Sthiti: Samasthiti (Alert Posture)

How to Perform

1

Forward and Backward Bending/Stretching of the neck

Stand with the feet 2-3 inches apart.
Keep the hands straight beside the body.
This is Samasthiti. This is also called Tadasana.
Keep your palms on the waist.
While exhaling, move the head forward slowly and try to touch the chin to the chest.
While inhaling, move the head up and bend back comfortably.
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2

Right and Left Bending/Stretching of the neck

While exhaling, bend the head slowly to the right; bring the ear as close as possible to the shoulder without raising the shoulder.
While inhaling, bring the head to the normal position.
Similarly, while exhaling, bend the head to the left side.
Inhale and bring the head up to normal position.
This is one round: repeat 2 more rounds.

3

Right and Left Twisting of the neck

Keep the head upright.
While exhaling, gently turn the head to the right so that the chin is in line with the shoulder.
While inhaling, bring the head to the normal position.
Similarly, while exhaling, turn the head to the left.
Inhale and bring the head to the normal position.
This is one round: repeat 2 more rounds.

4

Neck Rotation

Exhale; bend the head forward to touch the chin to the chest.
Inhale; slowly rotate the head clockwise in a circular motion, exhale while coming down.
Do a full rotation.
Then rotate the head in an anti-clockwise direction.
Inhale; go back and exhale, then come down.
This is one round: repeat 2 more rounds.

Precautions while Performing

Move the head as far as possible. Do not overstrain.
Feel the stretch around the neck and loosening up of the joints and muscles of the neck.
People with neck pain can do the practice gently especially when taking the head back to the extent it is comfortable.
Keep the shoulders relaxed and steady.
Can also be practiced sitting on a chair.
Elderly people and persons with chronic cervical spondylosis may avoid these practices

Trunk MovementSthiti: Samasthiti (Alert Posture)

How to Perform

Keep the legs about 2-3 feet apart.
Raise both the arms up to shoulder level with palms facing each other and keep them parallel.
While exhaling, twist the body towards the left side so that the right palm touches the left shoulder, come back with inhalation.
While exhaling, twist the body towards the right side so that the left palm touches the right shoulder, come back with inhalation.
This is one round; repeat 2 more rounds.
Relax in Samasthiti.

Precautions while performing

Do it slowly with coordination of breathing.
Cardiac patients should perform this with care
Avoid this practice in case of severe back pain, vertebral and intervertebral disc disorders and during menstruation.

Knee MovementSthiti: Samasthiti (Alert Posture)

How to Perform

Inhale; lift your arms up to the shoulder level, palms facing downwards.
Exhale; bend the knees and bring down the body to the semi squatting position.
In the final position, both the arms and thighs should be parallel to the ground.
Inhale; and straighten the body.
Exhale while bringing down the hands.
This is one round; repeat 2 more rounds.

Precautions while performing

Helps to strengthen knees and hip joints.
Avoid this asana in case of acute conditions of arthritis.