6 Micro Yoga Practices with more hints

Micro-Yoga Practices:-
No. Steps Words of command in Sequence
Salient Points
1. I Savdhan, Vishram, Savdhan.
Savdhan, Vishram will be lightly no thumping sound, do it with comfort without much force.
II Micro Yoga Practice NO. 1 Buddhi – tatha – Dhirti –Shakti-Vikasak It is Yogic name of the Practice. Name is to be announced to know what thy will do.
III Position – Face-up.
Face-up and keep whole body straight and relaxed. Take care that shoulders and Lungs also should be perfectly relaxed.
IV Start
Fast and forceful respiration – Do it bout 10 times in the group. Effect of Fast and Forceful respiration i.e. positive and Negative pressure should be visible on tip of the nose and in neck area.
V Stop Fast and forceful respiration should be stoped.
VI Normal Position Bring back the face in starting normal position.
VII Vishram Have a rest during Vishram position for a while and feel inside on the effected part of the body.

No. Steps Words of command in Sequence Salient Points
2. I Savdhan, Vishram, Savdhan.
Savdhan, Vishram will be lightly no thumping sound, do it with comfort without much force.
II Micro Yoga Practice NO. 2 Samran – Shakti-Vikasak
(It is Yogic name of the Practice). It is Yogic name of the Practice. Name is to be announced to know what thy will do.
III Position –-Look Down Face Straight and keep whole body straight and relaxed. Take care that shoulders and Lungs also should be perfectly relaxed.
IV Start
Fast and forceful respiration – Do it bout 10 times in the group. Effect of Fast and Forceful respiration i.e. positive and Negative pressure should be visible on tip of the nose and in neck area.
V Stop. Fast and forceful respiration should be stoped.
VI Normal Position. Bring back the face in starting normal position.
VII Vishram. Have a rest during Vishram position for a while and feel inside on the effected part of the body.


No. Steps Words of command in Sequence Salient Points
3. I Savdhan, Vishram, Savdhan.
Savdhan, Vishram will be lightly no thumping sound, do it with comfort without much force.
II Micro Yoga Practice NO.3 Medha – Shakti-Vikasak It is Yogic name of the Practice. Name is to be announced to know what thy are going to do.
III Position – Chin to the Chest. Except had keep whole body straight and relaxed. Take care that shoulders and Lungs also should be perfectly relaxed.
IV Start Fast and forceful respiration – Do it bout 10 times in the group. Effect of Fast and Forceful respiration i.e. positive and Negative pressure should be visible on tip of the nose and in neck area.
V Stop. Fast and forceful respiration should be stoped.
VI Normal Position. Bring back the face in starting normal position.
VII Vishram.


No. Steps Words of command in Sequence Salient Points
4. I Savdhan, Vishram, Savdhan. Savdhan, Vishram will be lightly no thumping sound, do it with comfort without much force.
II Micro Yoga Practice NO. 4 Kapol – Shakti-Vikasak It is Yogic name of the Practice. Name is to be announced to know what participants are going to do.
III Position. i. Raise hands infront of the face.
ii. Close nose by thumbs.
iii. Bring fingers tips of the both hands together.
iv. Keep the elbows parallel to the ground.
IV Start
On command of Start began fast Inhalation through mouth.
1st fill chest by suction the air through mouth, then fill mouth also).
V Hold On command of ‘Hold’ hold breath in the Chest and Mouth by closing lips.
VI Chin to the Chest
Along with the Chin, keep the little fingers also on the chest.
(Be inside mentally and feel the effects of the practice inside the body.
In group practice stay for the duration of 10 times counting approximately.
VII Face – up. Don’t raise hands with the face. Little fingers should stay back at the chest with arms parallel to the ground.
VIII Normal Breath
1st exhale the breath and start normal breathing. Stay in this position at least bout two normal breaths and in this position feel immediate after effect of this Practice in chest, neck, mouth, ears and brain area.
IX Arms – down In this command the sequence of action will be as follows, if space is available for this action otherwise bring hands down with shortest rout:
i. 1St rotate tips of the fingers upward, then, towards the chest simultaneously raise elbows as much as you can.

ii. Then bring hand above the head with keeping fingers together. Palms facing upward.

iii. Palms facing in apposite direction of the body.

iv. Bring hands down in respective sides, by making a circle with them. Be conscious that when bringing arms down exert pressure/ stretching of hands outwardly.

v. When arms make about 30 to 45 degree angle at body relax them/ make them losed by auto-suggestions and allow them to come in hanging position by side of the body.

vi. Mentally be inside the body and feel the effect of this practice.
X Vishram.

No. Steps Words of command in Sequence Salient Points
5. I Savdhan, Vishram, Savdhan. Savdhan, Vishram will be lightly no thumping sound, do it with comfort without much force.
II Micro Yoga Practice NO. 5
Greehwa – Shakti-Vikasak Greehwa – Shakti-Vikasak is Yogic name of the Practice.
III No any command of Position
IV (Action) Face –right side
i. Slowly turn face towards right side, as much as you can, don’t allow shoulders to move towards right side.
ii. Then relax your neck muscles.
iii. Be inside, feel inside and concentrate at neck area in order to become aware about the effect of the practice at the Neck area of the body.
iv. Stay in this position for the duration of 2-6 normal breaths.
V Face – Left side.
Same way as above but in other side.
VI Right Same way as above.
VII Left Same way as above but in other side.
VIII Normal position
IX Backward bending
(Tilt face upward and raise chin as much as you can and then follow the guideline of final stage of Yoga practice as mentioned above)
X Forward
(Forward bending by yogic way).
XI Backward
(Backward bending by yogic way).
XII Forward (as above).
XIII Normal Position.
XIV Vishram.

Micro-Yoga Practices:-
No. Steps Words of command in Sequence Salient Points
6 I Savdhan, Vishram, Savdhan. Savdhan, Vishram will be lightly no thumping sound, do it with comfort without much force.
II Micro Yoga Practice No. 6
Skandh – tatha – Bhahu - Mool – Shakti-Vikasak
(It is Yogic name of the Practice).
III Position. Position – With Standing in Savdhan Position. Do as under:-
(i) Thumb inside the Fist.
(ii) Fist closed.
(iii) Fist facing behind and
(iv) Arms tight (No elbow bend).
IV Start. (Action) Inhalation through mouth – Start
(Part-I. First fill chest area by suction of air through mouth. Part- II. Then fill mouth also).
V Hold (Close lips and hold breath inside the Chest and Mouth).
VI Chin to the Chest (Bring the Chin to rest on the Chest).
VII Start (Shoulder pumping).
(Start-Shoulder pumping by raising shoulder up as much as you can then bring them down as much as you can do it. The whole action should be with full force and speed. Repeat it at least 10 times).

Please not that if any way, the practicener is unable to hold the breath then he /she should stop practicing and have to raise face upward then he /she can exhale the breath and start taking normal breath.
VIII Stop Stop all the action of shoulder pumping.
IX Face-up Raise the face upward in order to provide resistance free passage to come out air.
X Normal-Breath
Start taking Normal Breaths and if you like you may close Eyes and Be-inside mentally, Feel inside immediate after-effects of this Practice especially in shoulder area, chest, ears and brain area.
XI Vishram Come in starting Vishram Position to take further rest.