This document describes a system of physical and breathing exercises called Sukshma Vyayama. It involves slowly moving each joint of the body with focused breathing to warm up the body. Developed by Maharshi Karthikeyaji Maharaj and later propagated by Dhirendra Brahmachari, it includes 14 specific joint movements from the neck to the feet. Regular practice is said to have benefits like improved flexibility, blood circulation, energy levels and preparation for more advanced yoga poses.

2.  It is the system of the physical and breathing
exercises which helps to sequentially work
out all joints of a body to warm it up
 Every body part, every muscle joint and organ
is taken into consideration
 It has a strong purifying effect on the energy
of the body

3.  Every little activity or movement releases the
stress. A person can start understanding and
experiencing the prana (energy) movement
mechanism.
 It is a micromovement for certain joint with
breathinhg concentration and awareness to
improve the mobility of the joints.

4.  It was desgined and developed by Maharshi
Karthikeyaji Maharaj
 Later It was propagated by Dhirendra
Brahmachari

5.  Breathing
 Concentration point
 Actual exercise including motion (many
times, yet not always)
 Different kinds of breathing include - very
deep, very light or even very fast, mostly
through nose or at times through mouth

6.  Preferably it must be carried out twice a day,
that is both morning and evening, or can be
done once a day in the morning
 You can take normal water bath before
practice and warm water bath after practice.
 Can be done before the intake of any type of
food.

7.  Can be done on a comfortable surface and
either indoors or in open air
 A person must practice joint movements
before doing any asana so as to make the
body flexible.

8.  It cures different kinds of maladies and
problems
 It enhances and improves the energy (vigour)
level in different systems and organs
 Removes blocks and tightness of the muscles
and strengthens them
 Increases flexibility of ligaments
 Increases body mobility and makes it flexible
 Develops coordination and equilibrium

9.  Improves blood circulation and metabolism
 Strengthens immunity
 Increases vital lung capacity
 Increases endurance
 Facilitates cleaning of nadis
 Activates energy centers (chakras)
 Prepares for the practice of more complex
asanas and pranayamas

10.  Breathing
 Awareness
 Slowness
Limitation
 Excessive pain on the particular joint.

11. 1. Greeva Sanchalana (Neck Movements)
 Forward & Backward bending
 Side bending
 Neck twisting
 Rotation (clock wise & anti clockwise)
2. Skandha Sanchalana (Shoulder Movements)
 Up & down
 Rotation (clock wise & anti clockwise)
 Rotation with the elbow support (clock wise & anti
clockwise)
3. Kaphoni Sanchalana (Elbow Movements)
 Forward & Backward
 Side wise
 Rotation of elbow with the palm support

12. 4. Moni bandha Sanchalana(Wrist Movements)
• Forward & Backward
• Rotation
5.Karapristha Sanchalana(Loosening of back
of the Palm)
• Front and Side wise(Up and Down)
6.Karatala Sanchalana(Loosening of Palm)
• Front and Side wise(Up and Down)

13. 7.Anguli Sanchalana(Fingers Movement)
• Spread out the fingers and tighten and
looseness
• In namaskar mudra side bending
• In namaskar mudra spread out the fingers,
stretch and squze.
8.Kati Sanchalana(Back Movement)
• Forward & Backward bending
• Side bending
• Trunk twisting

14. 9.Jangha Sanchalana(Thigh Movements)
• Sit and Up of chair posture
• Half butterfly/ Full butterfly
10.Janu Sanchalana (Knee Movements)
• Knee forward and backward
• Knee rotation (Inward and Outward)
• Football Kicking
• Knee cap tightening
• Patella Movements

15. 11.Pindali Sanchalana(Calf Muscle Movement)
• Full sit up
12. Gulpha Sanchalana(Loosing of the Ankle)
• Forward and Backward
• Rotation (clock wise & anti clockwise)
13.Padaangusthana Sanchalana
• Forward and Backward
• Rotation (Clockwise & Anticlockwise)
14. Pada Sanchalana(Loosening of Leg)
• Front and Back, Right and Left.