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महर्षि पतंजलि योग एवं प्राकृतिक चिकित्सा परिषद (संचलित: 2007)

Sukshma & Sthula Vyayama / सूक्ष्म/स्थूल व्यायाम

Joint Loosening & Warm-up — Tier A11 | MPYPCP Central Knowledge Base

Maharshi Patanjali Yog Evm Prakritik Chikitsa Parishad (operational since 2007)

English

Sukshma Vyayama — micro movements for joints (neck, shoulders, wrists, hips, ankles). Sthula Vyayama — larger warm-up (spot jogging, side bends). YCB practicum: performed before Surya Namaskar.

हिंदी

सूक्ष्म व्यायाम — joint micro movements (गर्दन, कंधे, कलाई, कूल्हा, टखना)। स्थूल व्यायाम — बड़ा warm-up। YCB: सूर्य नमस्कार से पहले।

YCB order: Sukshma + Sthula → Surya Namaskar → static asanas. See A1.

Vidhi / Method — विधि

Yoga warm up joint exercises

Typical sequence

Sukshma: EN — Neck rolls (slow), shoulder rotation, wrist/ankle circles, knee bending. HI — गर्दन (धीरे), कंधे, कलाई/टखना, घुटने।

Sthula: EN — Side bending, gentle twisting, spot marching 2–3 min. HI — side bend, twist, spot marching 2–3 मिन।

Labh / Benefits — लाभ

English

  • Joint lubrication — prepares for asana.
  • Injury prevention — warm muscles before dynamic SN.
  • YCB exam — correct order before Surya Namaskar.

हिंदी

  • joint lubrication।
  • चोट prevention।
  • YCB क्रम — SN से पहले।
Disclaimer: Yoga is not medical treatment. | योग चिकित्सा का विकल्प नहीं।

Savdhani / Contraindications — सावधानी

ConditionEnglishहिंदी
Acute neck injurySkip neck rotationsगर्दन नहीं
VertigoSlow movements onlyधीरे
High BPAvoid vigorous Sthulaतेज Sthula नहीं

YCB Exam Quick Points

YCB demo orderBefore Surya Namaskar
MDNIYWarm-up protocols

References

  1. MDNIY Yoga Protocol manuals
  2. YCB YPI Syllabus
  3. Satyananda APMB

Last updated: May 2026 | MPYPCP Central Knowledge Base — Tier A11