30 – Hours Yogic Sukshma Vyayama Teacher Training Course

 What is Sukshma Yoga?

Dhirendra Brahmachari formulated this system and wrote books to clearly formulate the ancient yogic science. This practice simple yet powerful series of specific exercises that improve health and enhance the strength of different organs and systems in the body, from top of head to toes.

Suksma means subtle prana, mind, and intellect: Vyayama means exercise. Suksma Vyayama is meant for the Subtle Body (Suksma Sarira), it is not meant for the Sthula Sarira (Gross Physical Body).

Need of Suksma Vyayama

In yoga, it is said that most pranic blockages start in our joints. Ayurveda says that ‘ama’ or the toxic and undigested waste material tends to settle in the empty spaces of our body, the joints.  To remove these impurities we practice Suksma Vyayama, to release any such impurities in our subtle pranic body.

Three dimension of suksma Vyayama:

1. Breathing (slow or fast: Bhastrika/Bellows)
2. Point of concentration (mental concentration on Chakras)
3. Exercise (using Bandhas and Mudras)

Sukshma yoga purifies and recharges the body, mind, energy, and emotion. It prepares the well foundation for further means of Yoga practice. It includes Sukshma Vyayama (Subtle Exercise), and Vishram (Rest & Relaxation). It is itself complete package that fulfills the basic need of human being.

Sukshma Vyayama is one of the major parts for physical activity and the regulation of entire physiologies. Sukshma Vyayama is also known as a kind of warm up exercise or basic exercise or clinically anti-rheumatic group of exercise and also called body scan. The system of the physical and breathing exercise which help to sequentially work out all joints of a body, to warm it up. This system has a strong purifying effect on energy body of a human.

1.1. History of Sukshma Vyayama

We will observe visible Parampara of Sukshma Vyayama. Literal meaning of Parampara is the continuous chain of succession by Master to followers. In Parampara system, the knowledge is passed on without changes from generation to generation). Unfortunately because of the absence of enough information we are not able to find sources of this tradition.

System of Sukshma Vyayama knowledge which was unknown in the west before that was extended by one of outstanding yoga masters, Dhirendra Brahmachari (1925-1994). He received Initiation into Sukshma Vyayama techniques from Maharshi Kartikeya, the prophet and sacred great yogi who was his Master. In the preface to the book “Yogic Sukshma Vyayama” Dhirendra Brahmachari wrote about his precious Guru. Deep knowledge made him the unique expert of human characters, of their abilities and possibilities. From Maharshi Kartikeya, Dhirendra Brahmachari received a precept to spread knowledge about Sukshma Vyayama. The invaluable merit of Dhirendra Brahmachari is that he managed to accumulate knowledge in the convenient form, to make it open and understandable for the audience everywhere.  The book “Yogic Sukshma Vyayama” was one of the first books about yoga published in.

Sukshma Vyayama practices are widespread all over the world. If to observe traditions of various yoga schools – practically each of them offers a variant of exercises to prepare a body for more difficult practices. Sukshma Vyayama in tradition of Dhirendra Brahmachari is not a unique Vyayama complex as some people suppose. But Sukshma Vyayama in tradition of Dhirendra Brahmachari can be called as one of the fullest and substantial, and the most-known in the world today.

1.2. How Sukshma Yoga (Subtle Yoga) works

The fundamental name of exercises of which practice consists characterizes Vyayama essence in the best way: Sanskrit word Vikaasaka means opening, expansion, deepening. Vyayama is a work out of various body parts, removal of blocks and clips influencing both on physical, and on a mental level. The name of exercise specifies workable area: body parts, joints, muscles, nadis, chakras, marmas (special energy points). For example, Kaphoni Shakti Vikaasaka – is an exercise for work up, improvement of elbow strength. In this case strength is the complex conception including force, endurance, mobility, ability and flexibility.

The complex of Sukshma Vyayama exercises can be performed as a separate self-sufficient practice lasting one and a half or two hours, allowing working out the whole body, or as a warm-up which will help to warm up muscles and joints before performance of asanas and will make Hatha Yoga practice more effective. Yoga- therapists appreciate Sukshma Vyayama advantages and possibilities at its true value and include some of elements in exercises sequence.

Uniqueness of this complex is safety from traumas and availability for different categories of people – both for young, and for elderly. Despite simplicity, exercises are very effective and can be performed by both healthy, and sick. If the condition of health does not allow person to practice Asana he can start with regular practice of Sukshma Vyayama which can gradually help to get rid of many illnesses. Sukshma Vyayama is an excellent complex for beginners who will prepare themselves for more difficult practices and for experienced yogis who can raise efficiency of their practice.

1.3. Physiological with Yogic Sukshma Vyayama

In Yoga, it is said that most pranic blockages start in our joints that is why Sukshma Vyayama is done to release any such impurities. Physically they provide us with mobility by connecting two bones, allowing us to move rather than be stiff like a log of wood. However, if the joint was comprised of just the bones then it would soon deteriorate due to friction and erosion. That is why the joint is supported by tissues like hyaline cartilage, ligaments, synovial membrane and synovial fluid which help prevent grating of bones against each other. If this cartilage depletes due to age, injury or wear and tear then we start getting issues like joint pain and arthritis.

Although they are not very popular in the modern yoga practice, they are in practice in the traditional schools, especially the ones affiliated with Kriya Yoga. These movements are also known as ‘Yogic Sukshma Vyayama’ and are used by most schools of Yoga and also in schools of healing, yoga clinic, even in cultural Meditation centres.

1.4. Benefits of Sukshma Vyayama (Subtle Exercise)

1. Stimulates circulation and warms up the body. The most important benefit of Sukshma Yoga is the stimulation of the circulation of blood throughout the body. This brings oxygen and other fuels to the muscle cells that warm up the body. Warmth gives the blood vessels in the muscles time to dilate, and thus increases the blood flow, making a greater supply of oxygen available to the muscles for more demanding yoga poses, and later reducing the risk of injury and muscle soreness.
2. Provides nutrition to all the joints. As we attend to all the joints one by one, we stimulate the synovial fluid in the joints. Synovial fluid is a viscous (“thick”) fluid within a joint cavity that provides protective cushioning and lubrication within a joint. It also brings nutrients to joint tissues that have no direct blood supply.

Moving a joint through its full range of motion is one of the best ways to activate the production of synovial fluid from the synovial membrane and increase the flow of nutrients into the capsule. In addition, waste products are released out of the capsule through the synovial membrane, thus preventing its storage in the joint capsules. This keeps the joints agile and active, and helps in preventing arthritic changes and pains as we age.

3. Energizes and heals the body while calming the mind. Sukshma Yoga takes no time or preparation. This gentle yoga opens up subtle energy channels within the body, and even a brief session will leave you feeling fully relaxed and rejuvenated. Each small movement releases stress, demonstrating the mechanics of prana (energy) movement within the body.

Breathing is an important element of Sukshma Vyayam. The muscle contraction and release during deep, conscious breathing stimulates circulation, making fresh oxygen available to the muscles. When we do gentle deep diaphragmatic breathing without much effort, it calms the mind, reduces muscular tension, and facilitates healing. This is why we begin the sequence with a few rounds of deep yogic breath.

As we proceed through the sequence, you may become aware of the way in which often forgotten body parts hold large amounts of tension. You may also notice that through the combination of loving attention and soft breaths, these parts of our body delicately release accumulated stress and tension, bringing freshness and new life.

4. Improves awareness and concentration. The Sukshma Vyayam also serves to improve awareness, focus attention, and enhance concentration. Moving our attention throughout all the joints in a sequential method helps us to evaluate and address one’s physical and/or mental tensions associated with each of these joints.
5. Prepares the body for more challenging yoga poses. Regularly doing the Sukshma Vyayama improves joint health by enhancing flexibility and strength. These flowing movements can also serve as excellent warm-ups, preparing not only the body, but also the mind, harmonizing both to ensure the maximum benefits from a more challenging yoga practice.

• Sukshma Vyayama is performed as a warm-up for warming up muscles
• Subtle Kriyas remove blocks and clips in muscles, strengthens them
• Manage and improve blood circulation, alleviate happiness and holistic health
• Muscle strengthening, strengthening ligaments and increasing their elasticity
• Development of flexibility, plasticity, mobility, Improving coordination and balance
• Increased blood circulation, sense communication
• Normalization of metabolism, Immunity strengthening
• Improving health, concentration, develops coordination and equilibrium
• Fine channel cleansing, and Chakra Activation
• Strengthens immunity; harmonizes organism; Lung enlargement, and increases vital lung volume
• It prepares for practice of more complex asanas, pranayama and Dhyana, so it is also called pre-meditative group of exercise.

1.5. Contraindications:

• 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

1.6. Sukṣma Vyāyām Highlights

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

1.7. Vishrama (Rest & Relaxation):

1. Deha Dharana (Body Relaxation)
2. Prana dharana (Breath/Energy Relaxation)
3. Mano Dharana (Mind Relaxation)

1.8. Summary

One of the best ways to create good atmosphere in physical, mental, energy, emotional levels and protect our joints and muscles is to keep moving mindfully and changing our posture from time to time. These joint movements are an accessible and gentle way to incorporate therapeutic movements in our daily life. They improve circulation, remove stiffness and tension, relieve the nervous system and can be done by anyone. It regulates the contraction of muscles that enhances the ability and mobility of muscles and joints. Physiologically, just the stretching is not flexibility, in fact, the mobility and ability of Joints and muscles is called flexibility. These are also a good way to warm-up before our yoga practice. It keeps us safe and risk free. Stay healthy and happy.

Need for Suksma Vyayama

Stiff muscles subjected to sudden contraction or stretching during exercise or sports can become torn or strained. Tightness in muscles can cause pain elsewhere in the body. Tight calves, for example, can cause knee pain, shin splints, and foot pain. Tense muscles at various points in the lower back can cause pain to radiate throughout the entire torso.

Lack of flexibility can result in muscular imbalance. For example, a tight hamstring can make the thighs work harder to keep the body properly aligned, causing knee pain. Beyond that, feeling stiff makes you slow down, move more carefully, act more tentatively, it’s the first way a young man starts to feel like an old one.

What’s the language of the course?

Our courses will be held in English Medium.

Duration: 30 hrs

Fee:

Indian citizens INR 20,000 (non-refundable) advance towards the course fee.

Foreigners USD 350 (non-refundable) advance towards the course fee.

Self-Paced/ Flexible Duration: Online or Regular Mode.

Course Dates: Please Contact Us (karunaayoga@gmail.com  or +91 9686549129)

Training Venue:

No. 105, Sai Ranga Enclave,

15th Cross, Neeladri Nagar,

 Electronic City Phase – 1,

 Bangalore – 560100.

About the course facilitator

Dr. S. Karuna Murthy, M.Sc., Ph.D., E-RYT 500, YACEP

Dr. S. Karuna Murthy is one of the most experienced Yogi practicing the ancient and the greatest Yoga tradition since he was 18 years of age. Following in the footsteps of his inspiration Swami Sivananda who was also the founder of Divine Life Society, has mastered the ancient Yoga traditions that only a few in this world are familiar with.

He completed M. Sc from Swami Vivekananda Yoga Anusandhana Samasthana University and Ph. D from Bharathidasan University. Besides, Dr. S. Karuna Murthy has also completed TTC and ATTC and is registered E-RYT-500 with American Yoga Alliance. Those qualifications depict his expertise in the context of Yoga and mastering Yoga Teaching methodology.

With the immense interest to serve the people with the ancient Yoga techniques, he also served as a Yoga therapist at S-VYASA, Bangalore. He has also served as a Yoga lecturer at Bharathidasan University and at overseas in the Cali Wow fitness Center.

With these impressive accomplishments, throughout his journey to being a master Yogi and an expert in Multi styles of Yoga, Dr. Karuna Murthy has developed an incredible scientific view of every Yoga practice. So, now he is a rare expert in Yoga anatomy physiology, biomechanism kinesiology, and Yoga philosophy.

Syllabus

Unit 1- Introduction to Yoga and Yogic Practices

1.1 Yoga: Etymology, definitions (Patanjali Yoga Sutra, Bhagwad Gita & Kathopanishad), aim, objectives and misconceptions.

1.2 Yoga: Its origin, history and development.

1.3 Brief Introduction to Samkhya and Yoga Darshana.

1.4 Life sketches and teachings of Yoga masters (Maharishi Ramana, Shri Aurobindo Swami Vivekananda, and Swami Satyananda Saraswati).

1.5 Principles of Yoga and practices of healthy living

1.6 Principles and Practices of Jnana Yoga

1.7 Principles and Practices of Bhakti Yoga.

1.8 Principles and Practices of Karma Yoga

1.9 Concept and principles of Sukshma Vyayama, Sthula Vyayama, Surya Namaskara and their significance in Yoga Sadhana.

1.10 Concept and principles of Shatkarma: Meaning, Types, Principles and their significance in Yoga Sadhana.

1.11 Concept and principles of Yogasana: Meaning, definition, types and their significance in Yoga Sadhana.

1.12 Concept and principles of Pranayama: Meaning, definition, types and their significance in Yoga Sadhana.

1.13 Introduction to Tri Bandha and their health benefits.

1.14 Dhyana and its significance in health and well being

1.15 Introduction to Yogic relaxation techniques with special reference to Yoga Nidra

Unit 2 Introduction to Yoga Texts

2.1 Introduction to Prasthanatrayee, Purushartha Chatushtaya and goal of human life.

2.2 Yoga in Kathopnishad, Prashanopanisha, Tattriyopnishad with special emphasis on Panchakosha Vivek and Ananda Mimamsa

2.3 Concept of Sthitaprajna, Bhakti, Karma and Dhyana in Bhagavad Gita.

2.4 Significance of Bhagavad Gita in day to day life

2.5 Concept of healthy living in Bhagavad Gita (Ahara, Vihara, Achara, Vichara)

2.6 Study of Patanjal Yoga Sutra including selected sutras from following chapters (I- 1 to 12, II- 46 – 51, III- 1 to 4).

2.7 Concept of Chitta, Chitta Bhumi, Chitta Vritti, Chitta Vikshepa, Chittaprasadanam and their relationship with wellness.

2.8 Bahiranga Yoga of Maharishi Patanjali (Yama, Niyama, Asana, Pranayama, Pratyahara).

2.9 Antaranga Yoga of Maharisi Patanjali (Dharana, Dhyana, Samadhi)

2.10 Concept of mental wellbeing according to Patanjala Yoga

2.11 Hatha Yoga: Its parampara, knowledge of basic Yoga texts (Hatha Pradipika and Gheranda Samhita). Relationship between Hatha yoga and Raja Yoga.

2.12 Concepts of Nadis, Prana and Pranayama for Subjective experiences.

2.13 Knowledge of Hatha Yoga practices for wellness (Shatkarma, Asanas, Pranayama, Mudra, Nada Anusandhana).

Unit 3 Yoga for Wellness

3.1 General introduction to human body and nine major systems of human body

3.2 Introductions to sensory organs (Eyes, Nose, Ears, Tongue and Skin).

3.3 Basic functions of nine major systems of human body and homeostasis.

3.4 Yogic concept of health and wellness.

3.5 Concept of Tridoshas, Sapta Dhatu, Agni, Vayu and Mala; their role in wellness

3.6 Concepts of Dinacharya and Ritucharya and their importance in wellbeing.

3.7 Importance of Ahara, Nidra and Brahmacharya in wellbeing.

3.8 Yogic concept of mental hygiene: Maître, Karuna, Mudita & Upeksha).

3.9 Importance of psychosocial environment for health and wellness.

3.10 Yogic concept and principles of Ahara(Mitahara, Yuktahara).

3.11 Health benefits of Suryanamaskara, Shatkarma, Asanas, Pranayama and practices leading to Dhyana (as per the practical syllabus of the course).

3.12 Salient features and contra indications of Yoga practices for wellbeing (as per the practical syllabus of the course).

3.13 Knowledge of common diseases; their prevention and management by Yoga.

3.14 Knowledge of role of Yoga in the management of non-communicable diseases.

3.15 Concept of stress and Yogic management of stress and its consequences

Unit 4 Teaching Skills (Methods of Teaching Yoga)

1.1 Teaching methods with special reference to Yoga

1.2 Factors influencing Yoga teaching

1.4 Teaching Aids: Meaning and Need, Role of Language, Voice, Fluency, Clarity and Body language in an ideal presentation

1.5 Methods of teaching Yoga to an individual, small group and large group

1.6 Lecture cum demonstration in Yoga: Its meaning, importance and method of its Presentation

1.7 Lesson plan: Its meaning and need

1.8 Preparation of lesson plan in Yoga, Preparation of lesson plan for an individual and for a group

1.9 Presentation of lessons in specific Yogic practices: Kriya, Asana, Pranayama, and Dhyana.

1.10 Assessment of a Yoga class (detection and correction of mistakes)

Unit 5 Practical

Yoga Practical

1. Prayer

1.1 Concept and Recitation of Pranava

1.2 Concept and Recitation of Hymns

1.3 Selected universal prayers, invocations and Nishpatti Bhava.

2. Yogic Shat Karma

2.1 Neti: Sutra Neti and Jala Neti

2.2 Dhauti: Vamana Dhauti (Kunjal)

2.3 Kapalbhati (Vatakrama)

3. Yogic Sukshma Vyayama and Sthula Vyayama

• Yogic Sukshma Vyayama (Micro circulation practices)
• Neck Movement – Griva Shakti Vikasaka (I, II, III, IV)
• Shoulder Movement – Bhuja Valli Shakti Vikasaka, Purna Bhuja Shakti Vikasaka
• Trunk Movement – Kati Shakti Vikasaka (I, II, III, IV, V)
• Knee Movement – Jangha Shakti Vikasaka (II-A&B), Janu Shakti Vikasaka
• Ankle movement – Pada-mula shakti Vikasaka – A&B, Gulpha-pada-pristha-pada-tala shakti Vikasaka

1. Yogic Sukshma Vyayama (Micro circulation practices)

• Sarvanga Pushti
• Hrid Gati (Engine daud)

4. Yogic Surya Namaskara with Mantra

5. Yogasana

5.1 Tadasana, Hastottanasana, Vrikshasana

5.2 Ardha Chakrasana, Padahastasana

5.3 Trikonasana, Parshva Konasana, Katichakrasana

5.4 Dandasana, Padmasana, Vajarasana,

5.5 Yogamudrasana, Parvatasana

5.6 Bhadrasana, Mandukasana, Ushtrasana, Shashankasana, Uttana Mandukasana,

5.7 Paschimottanasana, Purvottanasana

5.8 Vakrasana, Ardha Matsyendrasana, Gomukhasana

5.9 Makarasana, Bhujangasana, Shalabhasana, Dhanurasana

5.10 Pavanamuktasana and its variations

5.11 Uttanapadasana, Ardha Halasana, Setubandhasana, Sarala-Matsyasana

5.12 Shavasana,

6. Preparatory Breathing Practices

6.1 Sectional Breathing (Abdominal, Thoracic and Clavicular Breathing)

6.2 Yogic Deep Breathing

6.3 Anuloma Viloma/ Nadi Shodhana

7. Pranayama

7.1 Concept of Puraka, Rechaka and Kumbhaka

7.2 Ujjayee Pranayama (Without Kumbhaka)

7.3 Sheetalee Pranayama (Without Kumbhaka)

7.4 Sitkaree Pranayama (Without Kumbhaka)

7.5 Bhramaree Pranayama (Without Kumbhaka)

8. Concept and Demonstration of Bandha

8.1 Jalandhara Bandha

8.2 Uddiyana Bandha

8.3 Mula Bandha

9. Concept and Demonstration of Mudra

9.1 Yoga Mudra

9.2 Maha Mudra

9.3 Vipareetakarani Mudra

10. Practices leading to Dhyana Sadhana

10.1 Body awareness and Breath awareness

10.2 Yoga Nidra

10.3 Antarmauna

10.4 Recitation of Pranava and Soham

10.5 Recitation of Hymns

10.6 Practice of Dhyana

Yogic Suksma Vyayama Practice 

1. Prarthana … Prayer
2. Uccarana-Sthala- Tatha- Visuddha-Cakra-Shuddhi (Clearing the Pharynx / throat)
3. Buddhi Tatha Dhrti-Shakti-Vikasaka (Developing the Mind and Will power
4. Smarana- Shakti- Vikasaka (Developing the Memory)

5 . Medha -Shakti-Vikasaka (Developing the Intellect)

6 . Netra-Shakti-Vikasaka (Improving the Eye-sight)

7. Kapola-Shakti-Vardhaka (Rejuvenating the Cheeks)
8. Karna-Shakti Vardhaka (Improving the power of Hearing)
9. Griva-Shakti-Vikasaka-1 (Strenghtening the Neck -1)
10. Griva-Shakti-Vikasaka-2 (Strenghtening the Neck -2)
11. Griva-Shakti-Vikasaka-3 (Strenghtening the Neck -3)
12. Skandha- Tatha- Bahu- Mula- Shakti- Vikasaka ( Shoulder-blades and joints)
13. Bhuja- Bandha- Shakti- Vikasaka (Strenghtening the Upper arms)
14. Kaphoni Shakti- Vikasaka (Strenghtening the Elbows)
15. Bhuja-Balli-Shakti-vikasaka (Strenghtening the Fore-arms)
16. Purna-Bhuja-Shakti-Vikasaka (Developing the Arms)
17. Mani-Bandha-Shakti-Vikasaka (Developing the Wrists)
18. Kara-Prstha-Shakti-Vikasaka (Developing the back of the Hand)
19. Kara-Tala-Shakti-Vikasaka (Developing the Palms)
20. Angula-Mula-Shakti-Vikasaka (Developing the Finger-Joints)
21. Anguli-Shakti-Vikasaka (strengthening the Fingers)
22. Vaksha-Sthala-Shakti-Vikasaka-1 (Developing the Chest -1)
23. Vaksa-Sthala-Shakti-Vikasaka-2 (Developing the Chest -2)
24. Udara-Shakti-Vikasaka-1 (Developing the Abdominal muscles-1)
25. Udara-Shakti-Vikasaka-2 (Developing the Abdominal muscles-2)
26. Udara-Shakti-Vikasaka-3 (Developing the Abdominal muscles-3)
27. Udara-Shakti-Vikasaka-4 (Developing the Abdominal muscles-4)
28. Udara-Shakti-Vikasaka-5 (Developing the Abdominal muscles-5)
29. Udara-Shakti-Vikasaka-6 (Developing the Abdominal muscles-6)
30. Udara-Shakti-Vikasaka-7 (Developing the Abdominal muscles-7)
31. Udara-Shakti-Vikasaka-8 (Developing the Abdominal muscles-8)
32. Udara-Shakti-Vikasaka-9 (Developing the Abdominal muscles -9)
33. Udara-Shakti-Vikasaka-10 (Developing the Abdominal muscles-10)
34. Kati-Shakti-Vikasaka-1 (Strenghtening the back -1)
35. Kati-Shakti-Vikasaka-2 (Strenghtening the back -2)
36. Kati-Shakti-Vikasaka-3 (Strenghtening the back -3)
37. Kati-Shakti-Vikasaka-4 (Strenghtening the back-4)
38. Kati-Shakti-Vikasaka-5 (Developing the strength of the back -5)
39. Muladhara-Cakra-Shuddhi (Toning up the Bowels)
40. Upastha- Tatha- Svadhisthana-Cakra-Shuddhi (toning up the bowels)
41. Kundalini-Shakti-Vikasaka (Developing the power of the Mystic Coil)
42. Jangha-Shakti-Vikasaka-1 (Developing the Thighs-1)
43. Jangha-Shakti-Vikasaka-2 (Developing the Thighs-2)
44. Janu-Shakti-Vikasaka (Strenghtening the Knees)
45. Pindali-Shakti-Vikasaka (Developing the Calves)
46. Pada-Mula-Shakti-Vikasaka (Developing the strength of the soles)
47. Gulpha-Pada-Prshtha-Pada-Tala-Shakti-Vikasaka (the Ankles and the Feet)
48. Padanguli-Shakti-Vikasaka (Developing the Toes)

Terms & Conditions:

After the payment of the course fee, you will receive a link to access the classes through zoom. This short-term course is only meant for sincere students of Yoga practitioners. Without submitting the required assignments, you will not receive a certification. Please note that the course fee is non-refundable. However, if you can’t start the course due to severe circumstances, please get in touch with us and we’ll find a solution for you.

How to Register?

You can apply online with the application, fee of INR 10,000 (non-refundable) advance towards the course fee or Please Contact Us (karunaayoga@gmail.com  or +91 9686549129)