Sukshmavyayama

Joint movements, and light exercise of the body parts bring lightness in the body and retain proper movement and functions of the joint and muscle. The following loosening exercises are beneficial for children.

Neck Movements 

Forward and Backward Bending : 

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

Right and Left Twisting:

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

Hands up and down :

• 

  Keep Feet together and the body straight, the arms by the sides.
• Raise your both arms sideways above your head with the palm outward. Bring it down in the same manner.
• The arms must not touch the head when going up or the thighs when coming down.
• Palms must be opened, with fingers together.
• repeat 2 more rounds.

Hands Rotation:

• Stand erect.
• Make a fist of both hands and without bending the elbows rotate both the arms in a clockwise direction 4-5 times.
• Repeat the same practice in an anticlockwise direction for 4-5 times.

Shoulder Rotation:

• Stand erect.
• Place the fingers of left hand on the left shoulder and the fingers of right hand on the right shoulder.
• Full rotation of the both elbows in a circular manner.
• Try to touch the elbows in front of the chest on the forward movement and touch the ears while moving up.
• Stretch the arm back in the backward movement and touch the side of the trunk while coming down.
• It is clockwise rotation and repeat it for 5 times.
• Do the same anti-clockwise.

Shaking Wrist:

• Stand erect.
• Lift your arms up at the shoulder level in front of the body.
• Shake your wrist for 10-15 times
• Bring your hands in normal position.

Back Movement (Forward and backward)

• Stand erect.
• Inhale, raise the hands up towards the sky and bend slightly backward.
• While exhaling bend forward and touch your toes.
• Repeat 4-5 times.

Back Twisting Movement:

• Stand straight.
• Keep the legs about 2-3 feet apart.
• Raise both the arms up to chest level with palms facing each other and keep them parallel.
• While exhaling, twist the body towards the left side so that the right palm touches the left shoulder, and come back with inhalation.
• While exhaling, twist the body towards the right side so that the left palm touches the right shoulder, come back with inhalation.
• This is one round: repeat two more time

Back – Side Bending:

• Stand straight.
• Keep the legs a few feet apart.
• Raise both the arms by the side at shoulder level with palms facing downward.
• While exhaling, bend the body towards the left side and come back with inhalation.
• While exhaling, bend the body towards the right side and come back with inhalation.
• This is one round, repeat two more times.

Butterfly Movement:

• Sit erect with the legs stretched out straight in the front.
• Keep the hands beside the hips and palm resting on the floor.This is Dandāsana.
• Now join the soles of your feet together.
• Exhale and clasp your hands together over your toes. Pull your heels as close as possible up to perineum region.
• Start moving bent legs up and down repeatedly.

Knee Movement:

• Stand straight with the feet a few inches apart.
• Inhale; lift your arms up at the shoulder level, palms facing downwards.
• Exhale; bend the knees and bring down your body to the squatting position.
• In the final position, both the arms and thighs should be parallel to the ground.
• Inhale; and straighten the body.
• Exhale while bringing down the hands.
• Repeat two more times.

Ankle Movements

Ankle Stretch:

• Sit erect with feet stretched forward.
• Now stretch the ankle joint forward and backward.

Ankle Rotation:

• Sit erect with the feet stretched forward.
• Slowly rotate the right foot clockwise from the ankle joint.
• Repeat the rotation in an anticlockwise direction.

Source : POSHAN Abhiyaan