Himalayan Yoga – Śukṣma Vyāyām – with Narvada Puri © 2013 – Deutsch

योगिक सूक्ष्म व्यायाम
Yogic Sūkṣma Vyāyām (Subtle Prāṇic Exercises)

Sūkṣma literally means “subtle” and Vyāyām means “exercise”. Sūkṣma Vyāyām also known as Himalayan Yoga or sometimes Power Yoga, is a unique system of subtle exercises, which energizes the body and harmonizes the mind.

Originally developed by Kartika Swami, his disciple Dhirendra Brahmachari passed down the knowledge of Himalayan Yoga (Yogic Sūkṣma Vyāyām) to his disciple, who later taught it to Mata Ji Narvada Puri and her daughter Alaknanda Puri, who currently teaches the series at Santosh Puri Ashram.

These dynamic exercises, however simple, have a deep effect on each and every part of the body. They work, not only on specific organs, but also on the cellular level. The depth of this practice is achieved by isolating the mind’s focus on specific joints, muscles and chakras. Each subtle exercise; involving the prāṇa, mudras and bandas, when done with sincerity and one pointed devotion, slowly opens the whole body, awakens the higher centers and prepares the nervous system for the handling of the dynamic energy of kundalini.

COMPONENTS:

• Concentration and Focus 
• Prāṇayama (Breath Controlling Techniques)
• Isolated Physical Movements
• Heightened Awareness

This practice no doubt makes the body strong, increases one’s stamina, and makes each and every part and every organ healthy, filling it with vigor and vitality.

As prāṇa is the connection between the gross body and subtle mind, these exercises make the mind calmer, focused, strong and determined.

NOTES ABOUT THE PRACTICE:

• This is a series for healthy people.
• To maintain balance all exercises should be done in equal distribution of repetition (for example if you do one exercise three times, then all should be done three times)
• Ideally one should maintain such intense focus that one does not even blink their eyes.
• “OM breaks” in between the exercises are necessary when feeling fatigued, for beginners or when the energy flow is difficult to handle
• During the practice, keep the spine aligned, and the awareness on Muladhara and Sahasrara chakras
• On polarity movements (done on each side):
  • For activating Feminine energy: start on the left (moon, feminine) side
  • For activating Masculine energy: start on the right (sun, masculine) side
• Generally (unless indicated otherwise):
  • Fists = tucking the thumbs inside to keep the energy inside as well (prevent it from fl owing out the fingers and thumbs)
  • Exhale when muscles contracts, or when part moves towards the body
  • Inhale when muscles relax / expand, or when part moves away from the body

CONTRA-INDICATION:

• This practice should not be done in a windy place – therefore it is recommended that the practice is done inside, in a room with windows and good ventilation (but without fan or AC)
• Do not practice in case of blood pressure disorders
• Refrain practicing during constipation

DIET DURING THE PRACTICE:

• Eat warm cooked food
• After the practice drink some black pepper and dry ginger powder tea
• For breakfast eat something warm preferably with added turmeric and ghee
• Avoid excess salt, sugar (sweet tasting foods) and hot fried spicy food
• Include milk and ghee in the diet
• Eat in regular timings and early in the evenings
• Evening meal should be light
• Be vegetarian and believe in the strength of pranic body
• Do not eat during indigestion or feeling fatigued
• Eat with good hunger and drink with thirst
• During winter time, one can eat salads with oil dressing

Start the practice with three rounds of Surya Namaskar, with mantras and om.