Do you know……..Our life has changed in last 40-50 days due to Covid-19 outbreak. These are not easy times, but we should pat ourselves on the back for how gracefully we have adapted and what we all are doing to our
scientifically, medically, and administratively emphasized recommendations; maintaining social distancing, staying at home, caring for our family-our loved ones, and ourselves, working from home, cooking delicious meals, having Zoom birthday parties. Simultaneously, undoubtedly we are feeling a little isolated, missing on personal socializing with our friends, colleagues, watching movies in theaters, and eating out at restaurants.
At this trying times, we should introduce Suksham Kriya Yog or Yoga (Micro Yoga exercises) pra
ctice in our daily routines. Suksham is a Sanskrit word meaning “subtle” or “dormant.” The presence of sukshma is felt, but not seen. It helps improve the flow of energy (Prana) in body and.is an excellent energizing, relaxation technique that promotes physical and mental calm. As the definition implies, Sukshm yoga is simple, short, subtle, that exercises the internal organs and increases their functioning efficiency. People of every age can practice these Kriya anywhere; sitting at home, or while travelling,
or at work, without creating any distractions to your surroundings and be done within 15-30 minutes. When practiced routinely, these are some of the benefits of Suksham Kriya yoga:
Muscle strengthening, develop flexibility and mobility
Improve coordination
Mood elevation, calmness and relaxation
Better immunity and endurance
Better digestion
Suksham Kriya consists of:
Asanas: are traditional yoga poses, performed in a sequence for flexibility , strength, endurance, and coordination.
Pranayam: is sequence of breathing exercises to improve our circulatory system and metabolic processes in the body.
Bandh: is energy locks to slow down aging process and wastage of vital energy.
Mudras: are mostly done with fingers in different combinations to benefit our health and emotional state. (Please read my Apr. 6, 2020, blog, ‘Significance of Mudras’ on aromawellness.net)
Can do these kriyas on the floor sitting erect in sukhasana, or in a chair or standing straight. While performing these subtle kriyas, concentrate your mind on whichever part of the body the process is done and be aware of your breath. Keep affirming to yourself, “I am happy, I am healthy, I am peaceful, I am love, I am a pure soul,” or whatever affirmation you want to create. Here I’ll list few of the Suksham Kriyas as it’s beyond the scope of this article to go into details of various Suksham Kriyas and the entire process:
- Eyebrows pinching between thumb and index finger, 5-6 times
- With eyes open, raise eyebrows to form folds/wrinkles on the forehead for 5 seconds. Come to the normal position, close eyes, repeat 5-6 times, helps reduce tension
- Roll eyes slowly clockwise and anticlockwise, 3-5 times, helps improve eye sight
- Squeeze eyes tight and open, 5-10 times, helps to relax eyes
- Hold ears, move clockwise then anticlockwise, 5-10 times, Pull ear lobes down and hold for 10-15 seconds, helps improve hearing
- Open mouth wide and close, 10 times, jaws strenthening
- Slowly move head Right and Left, 3-5 times. Then touch ears to shoulder on both sides, 3-5 times, then touch chin to chest and bend head back, 3-5 times, helps with neck strengthening
- Stretch out arms parallel to the floor, open and clench fists with thumb tucked in 5 times and released 5 times
- Bring arms parallel to the floor, move arms backwards to the shoulder with bending at the elbow and extend forward straight, 5-10 times
- With both hands raised in a fist or namaskar posture, bend to the right, come to the center, and bend to the left, repeat 10-15 times, for the back and waist
- Sit straight, hold the right knee with left hand, place right hand on the floor and look back as much as possible, repeat same holding the left knee with right hand, 10-15 times. Good for back and waist.
Generally after practicing all the desired kriyas, do palming (rub palms together), cover your eyes for 15-30 seconds, open your eyes in the palm. Stretch legs in the front, gently massage them. Relax for 20-30 minutes and have a glass of water or green tea or make the following tea:
Relaxing Tea
2 tsp dried Holy Basil (Tulsi)
1 tsp dried Chamomile
1 tsp Fennel seeds
1/4 tsp dried Lavender
Combine all ingredients in a bowl, stir to mix evenly, and store in a glass (mason) jar with tight lid, label.
In a medium pot or tea kettle boil water, turn off the heat. Add I tsp prepared tea mix for each cup of tea. Cover and let it steep for 5-10 minutes. Strain, add honey, or desired sweetner and lemon (optional). Serve, sip, and enjoy.
Grounding Relaxing Spray
2 oz. distilled water
15 drops lavender Essential Oil
10 drops grapefruit Essential Oil
5 drops geranium Essential Oil
1tsp alcohol(vodka)
Add oils to a glass spray bottle, close, label, mix and spray in the room before your Yoga or use as desired. Mix well before each use.
Om Healing………..Uma
(Founder of AromaWellness)
to order .visit aromawellness.net
Call 414-793-8645, to schedule your consultation appointment
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