Yogic Sukshma Vyayama for adolescent girls

Neck Movements

Forward and Backward Bending:

1. Stand with the feet comfortably apart.
2. Keep the hands straight beside the body.
3. This is Samasthiti.
4. Keep your arms on the waist.
5. While exhaling, move the head forward slowly and try to touch the chin to the chest.
6. While inhaling, move the head as far back as is comfortable.
7. This is one round: repeat 2 more rounds.

Right and Left Bending : 

1. While exhaling, bend the head slowly to the right; bring the ear as close as possible to the shoulder without raising the shoulder.
2. While inhaling, bring the head to the normal position.
3. Similarly, while exhaling bend the head to the left side.
4. Inhale and bring the head up to normal position.
5. This is one round: repeat 2 more rounds.

Right and Left Twisting : 

1. Keep the head upright.
2. While exhaling, gently turn the head to the right so that the chin is in line with the shoulder.
3. While inhaling, bring the head to the normal position.
4. Similarly, while exhaling, turn the head to the left.
5. Inhale and bring the head to the normal position.
6. This is one round: repeat 2 more rounds.

Neck Rotation : 

1. Exhale; bend the head forward trying to touch the chin to the chest.
2. Inhale; slowly rotate the head clockwise in a circular motion, exhale while coming down
3. Do a full rotation.
4. Then rotate the head in an anti-clockwise direction.
5. Inhale; go back and exhale, come down.
6. This is one round: repeat 2 more rounds.

Shoulder's Movement

Shoulder's Stretch : 

1. Keep feet together and the body straight, the arms by the sides.
2. Raise both your arms sideways above your head with the palm outward. Bringthem down in the same manner.
3. The arms must not touch the head when going up or the thighs when coming down.
4. Palms must be opened, with fingers together.

Skandhacakra (Shoulder Rotation) : 

1. Stand erect.
2. Place the fingers of left hand on the left shoulder and the fingers of right hand on the right shoulder.
3. Full rotation of both the elbows in a circular manner.
4. Try to touch the elbows infront of the chest on theforward movement andtouch the ears while moving up.
5. Stretch the arm back in thebackward movement andtouch the side of the trunkwhilecoming down.
6. This is clockwise rotation and repeat it 5 times.
7. Do the same anti-clockwise.

Knee Movement

1. Stand straight with the feet few inches apart.
2. Inhale; lift your arms up at the shoulder level, palms facing downwards.
3. Exhale; bend the knees and bring down your body to the squatting position.
4. In the final position, both the arms and thighsshould be parallel to the ground.
5. Inhale; and straighten the body.
6. Exhale while bringing down the hands.
7. Repeat two more times.

Ankle Movements 

Ankle Stretch :

1. Stand straight with the feet few inches apart.
2. Inhale; lift your right foot up at 9 inches off the ground.
3. Now stretch the ankle joint forward and backward.

Ankle Rotation : 

1. Stand straight with the feet few inches apart.
2. Inhale; lift your right foot up at 9 inches off the ground.
3. Slowly rotate the right foot clockwise from the ankle joint.
4. Repeat the rotation in an anticlockwise direction.

Source : POSHAN Abhiyaan