What are Yogic Sthula Vyayam?

Question

You have suggested yogic sthula vyayam as better exercise for athletes. Please explain these exercises.

Answer 1

Yogic Vyayam (Yogic Exercises)

There are two types of yogic vyayam - suksham vyayam and sthula vyayam.

Suksham Vyayam

Suksham Vyayam are very simple exercises that work on very subtle level focussing on group of small joints, muscles, tendons, ligaments. These can be done with very little effort but have a very beneficial effect on the systems of the body.  Persons of all ages and even physically weaker persons can perform these exercises.  You do not need to do all these 48 exercises in a single, instead you can spread these 48 exercises to 6 days to arrive at an average of 8-10 exercises per day.

Sthula Vyayam

Whereas Sthula vyayam are exercises which are more strenous than suksham vyayam and require considerable physical effort to be performed. Suksham Vyayam strengthens works on all systems internally whereas Sthula Vyayam are performed for muscular development and building up the physique. These exercises can be called high intensity interval exercises as these exercises require strong muscular efforts and so should be done by weak persons or old age persons with due care.

Types of Suksham Vyayam (Subtle Exercises)

There are 48 exercises in suksham vyayam and 5 exercises in sthula vyayam.

48 Suksham Vyayam

1. UCCARANA-STHALA TATHA VISUDDHA-CAKRA-SUDDHI
2. Prarthana
3. SMARANA SAKTI VIKASAKA
4. BUDDHI TATHA DHRITI SHAKTI VIKASAKA
5. MEDHA SAKTI-VIKASAKA (INTELLECTUAL VIGOR)
6. NETRA-SAKTHI-VIKASAKA (eye)
7. KAPOLA SAKTHI VARDHAKA (cheek)
8. KARNA-SAKTHI VARDHAKA (ear)
9. GRIVA-SAKTHI-VIKASAKA-1 (neck)
10. GRIVA SAKTHI VIKASAKA-2 (neck)
11. GRIVA SAKTHI VIKASAKA-3 (neck)
12. SKANDHA TATHA BAHU MULA SAKTHI VIKASAKA
13. BHUJA BANDHA SAKTHI VIKASAKA(Upper of Arm)
14. KAPHONI SAKTHI VIKASAKA (Elbow)
15. BHUJA-VALLI-SAKTHI-VIKASAKA (Lower of Arm)
16. PURNA-BHUJA-SAKTHI-VIKASAKA (whole arm)
17. MANI-BANDHA-SAKTHI-VIKASAKA (wrist)
18. KARA-PRSTHA-SAKTHI-VIKASAKA (upper of the hand)
19. KARA-TALA-SAKTI-VIKASAKA (Palm)
20. ANGULA-MULA-SAKTHI-VIKASAKA (root of fingers)
21. ANGULI-SAKTI-VIKASAKA (fingers)
22. VAKSHA-STHALA-SAKTI-VIKASAKA-1 (chest)
23. VAKSA-STHALA-SAKTI-VIKASAKA-2 (chest)
24. UDARA-SAKTHI-VIKASAKA-1 (ABDOMEN)
25. UDARA-SAKTHI-VIKASAKA-2 (ABDOMEN)
26. UDARA-SAKTHI-VIKASAKA-3 (ABDOMEN)
27. UDARA-SAKTHI-VIKASAKA-4 (ABDOMEN)
28. UDARA-SAKTHI-VIKASAKA-5 (ABDOMEN)
29. UDARA-SAKTHI-VIKASAKA-6 (ABDOMEN)
30. UDARA-SAKTI-VIKASAKA-7 (ABDOMEN)
31. UDARA-SAKTI-VIKASAKA-8 (ABDOMEN)
32. UDARA-SAKTI-VIKASAKA-9 (ABDOMEN)
33. UDARA-SAKTI-VIKASAKA-10 (ABDOMEN)
34. KATI-SAKTI-VIKASAKA-1 (back-bone)
35. KATI-SAKTI-VIKASAKA-2 (back-bone)
36. KATI-SAKTI-VIKASAKA-3 (back-bone)
37. KATI-SAKTI-VIKASAKA-4 (back-bone)
38. KATI-SAKTI-VIKASAKA-5 (back-bone)
39. Muladhara Chakra Shuddhi
40. UPASTHA TATHA SVADHISTHANA-CAKRA-SHUDDHI
41. KUNDALINI SAKTI VIKASAKA
42. JANGHA-SAKTI-VIKASAKA-1 (thigh)
43. JANGHA-SAKTI-VIKASAKA-2 (thigh)
44. JANU-SAKTHI-VIKASAKA (knee)
45. PINDALI-SAKTI-VIKASAKA (calf)
46. PADA-MULA-SAKTI-VIKASAKA (ankle)
47. GULPHA-PADA-PRSTHA-PADA-TALA-SAKTI-VIKASAKA (foot)
48. PADANGULI-SAKTI-VIKASAKA (fingers)

5 exercises of Sthula Vyayam

1. Rekha-Gati
2. Hrd-Gati
3. Utkurdana
4. Urdhva-gati
5. Sarvanga-pusti