By Sejal Shah I Updated on : December 07, 2020
Sukshma yoga doesn’t require a mat or an hour of your time. These simple yoga poses can create peace and calm wherever you are in just 7 minutes.
Are there days when you want to pull your hair apart, grind your teeth, and tighten your fist? Well, next time that happens try this: tighten your fists more and tighten your whole body. First, take a deep breath in, hold your breath, and squeeze your stomach in, frown, and purse your lips together. Finally, breathe out and let go with a 'haa' sound. What felt better? Did you enjoy keeping your fists closed or letting go?
The above is one example of many Sukshma Yoga (subtle yoga) techniques. Sukshma means subtle, Vyayama means exercise. The differentiating quality of this yogic sukshma vyayama is that they are simple, easy, quick, and subtle, and yet very profound and relaxing. Unlike the usual hatha yoga asana practice which is somewhat gross and requires some effort, Sukshma Yoga techniques are easy and are an excellent form of yoga for beginners. You can do Sukshma Yoga anytime and anywhere - sitting at home, at your workstation, while traveling in a car or bus, or as part of airplane yoga.
Recharge and rejuvenate anytime with simple Sukshma Vyayama Yoga
Sukshma Yoga takes no time or preparation. These gentle yoga vyayama techniques open up subtle energy channels within the body, and a session as short as 7 minutes will leave you feeling fully relaxed and rejuvenated. Do it along with gentle breathing and make it even more effective.
Whether you have a few seconds or a few minutes, give these gentle yoga techniques a try and experience the magic!
1. Head massage:
How to do -
- With the palms of your hands, massage your scalp and face in a circular motion.
Benefit -
- Calms the mind and releases tension instantly
2. Eye massage:
How to do -
- Pinch your eyebrows 5-6 times using your thumb and the index figure.
- Roll your eyes 5-6 times clockwise and then anticlockwise.
- Squeeze your eyes tight and then open them wide. Repeat this 10-15 times.
Benefit -
- Relaxes the overused and tired eyes immediately.
3. Ear Pulling:
Scientists say that all the nerves that increase pragya (awareness) are located in the lower part of the ear. Sometimes parents or teachers pull children's ears to increase their awareness and reduce the chances of making a mistake. If you pull your ears, no one will have to pull your ears.
How to do -
- Pull your ears for 10-15 seconds, breathe deeply in and out.
- Hold your ears and move them clockwise and anti-clockwise till your ears become slightly hot.
Benefits -
- Increases awareness
- Studies have demonstrated that ear massage increases levels of endorphins in both the blood and cerebrospinal fluid which are the body’s natural painkillers..
- It can help boost immunity, reduce feelings of stress or anxiety, release toxins, improve circulation, relax the body, and promote general well-being.
4. Jaw massage:
Did you find knots in the space between your jaws? This is a place where stress hides.
How to do -
- Keeping your mouth open, move three fingers (first, middle, and ring finger) from the jawline to the chin, and massage your cheeks.
- Open and close your jaw 8-10 times.
- Open your mouth and move your jaw side-to-side 8-10 times.
Benefits -
- Did You Know that we use 72 muscles to frown and only half the muscles to smile? With this magical jaw massage, you will start smiling a lot more.
5) Neck rolls:
How to do -
- Breathing in, take your head back and breathing out, touch your chin to chest.
- Rotate your head in a clockwise direction. Breathe in as you go up (first half of the circle) and breathe out as you return to the starting position (second half of the circle). Repeat this rotation 5-6 times clockwise and then anti-clockwise.
Benefits -
- Neck rolls tone and stimulates the vagus nerve bringing immediate relaxation in the body and mind.
6) Hands shake:
How to do -
- Shake your hands for 2 minutes. Shake with full intensity. Breathe easily and freely. After 2 minutes, slowly bring your hands to a halt and sit still.
Benefits -
- Relieves tension, stress, and any unwanted energies from our body
After practicing these techniques, you may become aware of the way in which these often forgotten body parts hold large amounts of tension. You may also notice that when paid loving attention, these parts of our body provide deep relaxation and release. Each small movement releases stress, demonstrating the mechanics of prana (energy) movement within the body.
These easy yoga “poses” can be done anytime, whether you are sitting at work or on a plane. So next time you feel the tension and have a few moments to spare, break out for your secret stress buster: Sukshma Yoga!
Enjoy this 1-hour Sukshma Yoga Routine. You will love it!
Browse our entire yoga poses library, or attend our yoga course and learn more about each yoga pose in detail. If you are interested in becoming a yoga teacher, click here for more information.
While a regular yoga practice can result in improved health, know that it is not a substitute for medical treatment. It is important to learn and practice yoga under the supervision of a trained teacher. In the case of a medical condition, practice yoga after consulting a doctor.
Take your Sukshma Yoga practice to a next level
When you follow up your asana practice with powerful breathwork and meditation, you will bring a lot of depth to your practice. Join Beyond Breath - a free online session with a live instructor, and experience guided breathwork and meditation now. Here you will also learn about SKY Breath Meditation that has helped millions of people worldwide to reap the deeper benefits of yoga and take their yoga practice to a next level. Are you ready for it?
Sejal Shah, E-RYT 500 Sri Sri Yoga Teacher, YACEP, C-IAYT, Meditation Teacher, SKY Instructor, NYU Post Graduate Medical School approved Yoga-CME retreat facilitator, Mind-Body Wellness Writer, Homeopath. She can be followed on YouTube, Instagram, Twitter, and Facebook.
