Sithilikarana Vyayama

INTRODUCTION:

A flexible and a strong spine is believed to be mandatory for a healthy growth. Right from childhood if we can train our muscles holding the vertebral joints properly, a strong foundation is built to acquire a body with good stamina.Positive health and not mere absence of abnormalities or diseases is the goal set by the World Health Organization. The first series of Sithilikarana Vyayama are meant to achieve this goal of a good physique by proper training of mainly the muscles and the spine. They not only help in performing the asanas better by loosening the joints for patients of different ailments, but they also help in building up stamina and tolerance. 

Sithilikarana Vyayama as the name indicates are loosening exercises performed normally with speed and repetitions. These dynamic practices are akin to conventional Physical training exercises except that most of these practices involve flexing of the spine.

The Principles of Sithilikarana Vyayama are to:

(i) loosen the various joints in the body.

(ii) flex the spine. by repeatedly stretching relaxing the different muscles.

The Objectives are to:

(a) Remove the lethargy and tardiness in the body.

(b) Develop the stamina of the body.

(c) Discipline the body-mind complex.

Special Tips for good Learning:

(1)      Practice the exercises stepwise.

(2)      Count the steps slowly and perform the same with attention.

(3)      Check the performance of each step before increasing the speed.

(4)      Learn to synchronize each step in a group.

(5)      Increase the number of repetitions depending on your capacity.

Sukshma Vyayama

Introductory Note:

This group of asanas is concerned with loosening up the joints of body. It is particularly useful  for  eliminating  energy  blockages  in  the joints and outer extremities of  the  physical body, and works on the pranic and mental bodies as well.

It is  excellent for those with rheumatism, arthritis, high blood pressure,  heart  problems  or  other  ailments  where   vigorous physical exercise is not advised.

AWARENESS:

The practice may be performed with awareness of the actual physical movements. This method induces peace, balance and one pointedness, which in turn brings about harmony in the physical body.

The practices may also be performed with awareness of the physical movements and synchronized with breath.

The movements, in this case, become slower which in turn slows the brain waves, further enhancing and awareness. This method of practice has a greater influence at the physical and pranic levels and is especially useful for harmonising and revitalising the body and improving the function of the i

Still  great benefit will be gained if Ujjayi  pranayama  is used as a breathing technique.  This effectively  stimulates and balances the pranic energy flowing through the nadis.  

PERIODIC  REST:

After  every two or three movements, sit quietly  in  leg stretch  sitting position with the eyes closed: Be aware  of the natural breath and of the part or parts of the body that have just been moved.

Also be aware of any thoughts or feelings that come  into the mind.

After a minute or so continue the practice.

If tiredness is experienced at any point of  time  during the practice, rest in savasana.

PRACTICE  NOTE:

Only those muscles associated with any particular practice should  be  used  while  the rest  of  the  body  should  be completely relaxed.

For maximum benefit the eyes should remain closed.

Do   not  practice  mechanically.   Maintain   awareness throughout the practice.