Yogic Sukshmavyayamas Can Replace Painkillers by Dr. Jyoti Keshwani

Recent times have seen a tremendous hike in technological advancements. However, there has been a decline in physical as well as mental activities. This has caused an emergence of an imbalance in vital functions like innervation, circulation, and elimination. These occur in different aspects of human personality which traditionally have been termed as Koshas.

According to Taiitiriya Upanishad, human existence is composed of five Koshas. These depict the body, energy status, mind, intellect, and bliss. Coordination of these ensures homeostasis. Disruption can cause imbalances manifesting as psychophysiological signs and symptoms. Pain in the musculoskeletal structures along with  persistent & general sense of fatigue are leading reasons for health care visits. Pain is managed in conventional health care systems by using non-opioid and opioid analgesics. In some cases, antidepressants and Anticonvulsants are also used. These medicines owing to their synthetic chemical content are extremely harmful for liver and kidneys as established by Numerous studies. This has led to identification of safer pain management therapies such as physical therapy, acupuncture, hydrotherapy and Yoga.    

Yoga as a therapy aims to correct the imbalances at these levels. It brings the different bodily functions into perfect coordination. It also minimizes the episodes of psychophysiological manifestations, fatigue, and pain. Yogic practices have a holistic approach. They address not only physical aspects but also mental and emotional aspects of personality. This results in the removal of both gross and subtle causes of pain. Yogic Sukshmavyayama are one of multitude of yogic practices which easy to practice, safe and cost effective.

Yogic Sukshmavyayamas are also called Pawanmuktasana Part 1. They pacify aggravated pawana or vata. This provides relief in symptoms of pains, fatigue, and burnout. These exercises are subtle, gentle, and effective. They involve dynamic movements of various small joints. The exercises are performed in a specific sequence. They are suitable for people of all age groups, especially those with limited mobility and joint range. Regular practice of Suksmavyayamas promotes circulation in musculoskeletal structures, keep the joints lubricated and    prevent formation of adhesions.

The sequence of Suksmavyayama

suggested for regular practice is as follows:

NECK

1. Griva-Sakti-Vikasaka or Strengthening the Neck: This involves repeated sideward movements of the neck. It also includes forward-backward and rotation movements. These are done in synchronization with the breath. They strength the neck muscles and relieve pain.     

ARMS

• Bhuja-Bandha-Sakti-Vikasaka or Strengthening the Upper Arms: This involves arm movements where the practitioner makes fists with their hands. They then vigorously throw one shoulder arm forward and backward at shoulder level, repetitively. It strengths the neck, shoulder and arm muscles and relieve pain in shoulders, arms & neck.
• Kaphoni-Sakti-Vikasaka or Strengthening the Elbow: This exercise focuses on the elbows. The practitioner clenches the hands into fists with thumbs tucked in. Then, they raise the clenched fists Forward to the level of the shoulder. They do this with a jerk, while holding the upper arm stiff. Then the arms are brought down, reverting to the original position. This has to be repeated for 10 times. This is beneficial for arms and can be used in treatment of Tennis elbow, arthritis etc.
• Bhuja-Valli & Purna-Bhuja-Sakti-Vikasaka or Strengthening the Arms: This involves specific arm movements. The practitioner inhales and raises the right arm sideways above the head with the palm outward. Then, they bring the arm down in the same manner for 10 repetitions. First, they swing the right arm forward and backward in a circle 10 times. Next, they swing the left arm in the same way. These vyayamas can be used in treatment of Tennis elbow, arthritis, arm pain, weakness etc.
• Mani-Bandha & Kara-Prstha-Sakti-Vikasaka or Developing the wrists & Back of the Hands: In this vyayama, the practitioner stretches out both arms straight in front. The arms extend till the shoulder level. The arms are kept parallel to the ground. Then, with loosely clenched fists, the wrists are moved with the fists up and down with force. This is followed by raising the arms and bending them at the elbow. The arms are kept sideways till the shoulder level for 20 times. This is accompanied by movement of the wrists up and down.
• Kara-Tala & Anguli-Mula-Sakti-Vikasaka or Developing the palms & Fingers: The practitioner moves the hands up and down vigorously at the wrists. In the next step, the entire arm is stiffened. They then relax the hands to strengthen the wrists. To strengthen the fingers, the practitioner moves the fingers to form the shape of the hood of a cobra. They take particular care to stiffen the entire length of the arms, from the shoulder-joints to fingers-tips.

CHEST

• Vaksa-Sthala-Sakti-Vikasaka or Developing the chest: This technique involves raising the arms with inhalation. Then, bend them backward, making a semi-circle. After maintaining, the practitioner reverts to the original position with exhalation. Another part involves bending backwards from the back as per capacity. After maintaining the final position for as long as possible, revert slowly to the original position with exhalation.

ABDOMEN

• Udara-Sakti-Vikasaka or Developing the abdominal muscle: In first exercise, the practitioner is instructed to inhale slowly through the nose. At the same time, they should distend their abdomen as much as possible. This is followed by releasing it slowly and gradually. They must draw in the abdomen as much as possible or until it becomes hollow (Uddiyanabandha). In second exercise, the practitioner stands erect and raises the neck an inch above the normal. Then, while breathing in quickly and deeply through the nose, they distend the abdomen. While exhaling, they contract it along with rhythmic breathing.
• Kati-Sakti-Vikasaka or Strengthening the back & Chest: In standing position, the practitioner raises arms up to shoulder level with inhalation. The right hand is placed on the left shoulder. The left arm wraps around the back to the right side. This position is maintained for 30-60 second with normal breathing and then released in reverse order. The same process is repeated from the other side. In another form, the practitioner breathes in deeply through the nose while bending backward as far as possible. This posture has to be maintained for 30 seconds. Then, while exhaling, the practitioner bends forward and try to touch the knee with head. In a third form, the practitioner stretches the arms sideways. Then, they bend to the left side as far as possible. They return slowly to the normal position. The same procedure is repeated from the right side.

HIP JOINTS

1. Jangha-Sakti-Vikasaka or Developing the thigh and Hip Joints: The practitioner in standing position has to bring the legs out to the side. This is similar to doing the split. Then, bring them back to the midline. Repeat this exercise 10 times. In another form, he/she inhales through the nose. At the same time, the practitioner throws up the arms while jumping up with feet together. Then, the practitioner comes down on toes with feet apart. The third form is like Utkatasana. The practitioner inhales through the nose and bends the knees gradually. The arms are held out parallel to the ground. The position is maintained for as long as possible.

KNEES

1. Janu-Sakti- Vikasaka or Strengthening the knee: The practitioner raises his right foot forward with the jerk of the knee. Then, he raises it backwards until the heel touches the buttock. He keeps the upper part of the body in the same erect position. Then, this exercise has to be repeated with the left leg.

CALVES

1. Pindali-Sakti-Vikasaka or Developing the strength of the Calves: The practitioner inhales through the nose. While inhaling, he squats with his arms and hands as fists, held out in front of oneself. The arms are kept parallel to the ground with feet firmly on the ground, and knees closed. After going down as far as possible, he/she stands up while exhaling.

FEET

13. Gulpha-Pada-Padatala- Padanguli-Sakti-Vikasaka or Developing the strength of the Ankles, Feet, Soles & Toes: The practitioner stands on the feet with body erect and relaxed. While throwing the weight of the body on the toes, they raise and lower the body in a spring-like motion. He/she has to move up and down on the toes with the heels and toes together. Another vyayama involves stretching forward on right foot and holding it about 9 inches off the ground. The practitioner is instructed to first describe a circle from right to left with the ankles. Then, describe a circle from left to right. This should be repeated with the left foot. This should be repeated for 10 times. For toes, the practitioner puts the entire weight of his body on the tips. He stands on toes while maintaining the balance.

Benefits:

1. These movements increase the blood circulation within the joints. They also improve circulation in surrounding structures such as ligaments. This process reduces stiffness and increases flexibility. Regular movements in sukshmavyayama help to maintain the optimum range of motion of that joint. They help to get relief rheumatism of the joints by pacifying the aggravated vata dosha.
2. Sukshmavyayama improve the limbs in terms of symmetry, firmness, flexibility, endurance and strength. They act as a group of aerated exercises which relieve fatigue by promoting aerobic cellular respiration.
3. They improve balance and coordination due to involvement of proprioceptors.
4. The Sukshmavyayama of chest, back and abdomen help to improve their functioning. They promote health and prevent any illnesses. These exercises also prevent the formation of adhesions after certain diseases, which reduces the functional efficiency of an organ.
5. Practice of Sukshmavyayama help to reduce anxiety when practised in synchronization with breath. They also boost up energy levels by channelizing energy flowing through nadis.   

Conclusion:

The movements in Suksmavyayama are performed as per the range of motion of a particular joint. First learnt under supervision. They can then be practiced independently at home. This makes them an easy, time-saving, and cost-effective remedy for maintaining health and getting rid of minor problems. Yogic Suksmavyayamas when practiced regularly have the potential of minimizing the necessity of consuming painkillers. They are very beneficial for professionals in sedentary occupations. Therefore, they should be incorporated in daily life.

Book Published by Author

References:

1. Rawat Kalpana, Pedhekar Sunanda,  Role of Yogic Sukshma Vyayama in the Management of Knee Osteoarthritis (Janu sandhigata vata), Department of Kayachikitsa, Institute of Medical Sciences, Banaras Hindu University, Varanasi, Department of Kayachikitsa, Institute of Medical Sciences, Banaras Hindu University, Varanasi, International Journal of Innovative Science and Research Technology ISSN No:-2456-2165, Volume 10, Issue 1, January 2025,   https://doi.org/10.5281/zenodo.14613792
2. Liebel Liegh, Prasad Rajendra, Kashinath Metri, J. Gregory Mears, The effect of sukshma vyayama joint loosening yoga on aromatase inhibitor-induced arthralgia (AI) in breast cancer patients: A feasibility study conducted on Facebook, Journal of Clinical Oncology, 37(15_suppl):e23129-e23129, May 2019, DOI: 10.1200/JCO.2019.37.15_suppl.e23129