Best Morning Joint Mobility Routine | Sookshma Vyayama for Seniors & Beginners

追加: 2026-05-10

[00:00:17]Namaste everyone. Today I will be practicing  sukshma. Before that just center yourself sitting straight, hands on your knees.

[00:00:40]Just bring your awareness to the entire body.

[00:00:52]Let go of any thoughts. plans for the day.

[00:01:01]No to-do list, just staying here on the mat.

[00:01:11]So it is best to practice in the early  morning time when you have just woken up to loosen a bit and in a long term  it maintains health of the joints.

[00:01:30]It is the basic of asanas. So let's learn that.

[00:01:40]Bring your hands to heart center.  Just set an intention for today and open your eyes. We'll start with our head  and neck. Drop your chin down completely.

[00:02:04]On an inhale, raising your head up and back.

[00:02:15]Exhaling all the way down.

[00:02:23]Inhale up.

[00:02:29]Exhale down slowly.

[00:02:37]Repeat three more times.

[00:03:20]ending the practice. Now inhale deeply.

[00:03:29]Exhaling head towards your right shoulder.

[00:03:39]Get a nice stretch. Inhale  center. Exhale to the left.

[00:03:53]Inhale.

[00:03:57]Exhale.

[00:04:02]Inhale.

[00:04:06]Exhale.

[00:04:11]Inhale. Repeat three more times on both sides.

[00:04:57]Ending the practice. Now bring your  chin down. Inhale. Exhale here.

[00:05:09]Inhaling. Head to the right side and  back. Exhaling to the left and down.

[00:05:22]Continue four more times completing  one round of breathing per rotation.

[00:06:26]Inhaling to the left and back. Exhaling to  the right and down. Continue four more rounds.

[00:07:28]Ending the practice. Raise your head up.

[00:07:35]Placing your right hand outside of  your left head. Inhale here. Exhaling slowly. Bring your head towards your right  shoulder. Don't apply too much pressure.

[00:07:59]Feeling these little moments.

[00:08:05]and stay with your breath throughout.

[00:08:11]Inhaling, release. Come back.

[00:08:16]Now, left hand towards your  right side of the head. Inhale.

[00:08:24]Exhaling. Bring your head towards  your left shoulder. Hold. Breathe.

[00:08:53]Inhaling center. Exhale. Release.

[00:09:00]Moving on to shoulders. Bringing your fingertips  on your shoulders. Bring your elbows in the front.

[00:09:08]Inhaling elbows to the ceiling. Exhaling  back and down. Continue four more rounds.

[00:09:48]Now inhale deeply, take your elbows down.  Exhaling, raise up and front. Continue four more rounds.

[00:10:14]Do not be in a hurry here. Feel each and  every moment awareness to your breath as well.

[00:10:34]ending the practice.

[00:10:38]Now keep your right elbow on your  left palm and fingertips can be to the shoulders and turn your  hand clockwise to begin breathe slowly.

[00:11:05]Remember we are not in a hurry.

[00:11:18]Feeling these joints.

[00:11:27]Now on the other side anticlockwise completing one round of breathing per rotation more awareness and slow ending the practice. Moving on to  the left side now. Left elbow on your right palm. Fingertips down. Prepare.  Begin to rotate your hand clockwise.

[00:12:15]Elbow rotation.

[00:12:39]Now on the other side. Empty clock releasing. Bring your arms in the front.  Make face thumb can be inside. and release your fingers again. Make a face.  Thumb can be outside and release.

[00:13:17]Continue to do the wrist fist releases.  Thumb inside once, thumb outside once.

[00:13:36]awareness to the breathing. Continue.

[00:13:49]Ending the practice. Now for  your wrists. Arms in front.

[00:13:56]Make a fist and rotate your  wrist inside side rotation.

[00:14:16]Outside rotation.

[00:14:33]Ending the practice. Now for your spine. Inhaling.  Keeping your hands on your knees itself. Push your chest forward. Arch back. Exhaling,  round your back. Tuck your abdomen inside.

[00:14:52]Elbows forward. Chin down. Inhaling, arch back.  Exhaling, round your back. Inhaling, arch back.

[00:15:14]Exhale, round your back. Inhaling, arch  back. Exhaling, round your back. Inhale.

[00:15:37]Exhale.

[00:15:43]neutral back. Keeping your right  fingertips on the mat to the side, raise your left arm up and bend laterally wherever  you are, giving yourself a nice lateral stretch.

[00:16:17]Inhaling, release. Now on the other side, left fingertips on the mat. Release  your right arm. Bend lateral.

[00:16:34]Keeping the light smile on your face. As you  are awakening the spine, awakening the joints.

[00:16:57]Inhaling, raise up and release.

[00:17:03]Now bringing your right fingertips behind  your buttocks. Left hand on your right knee. Twist your body. Use your left hand  as a leeway and twist little more and hold.

[00:17:35]Inhale center. Exhaling twist to the left.

[00:17:44]gazing back and breathe.

[00:18:14]Inhaling center again. Exhale. Release.  Bend your right knee to the ceiling.

[00:18:25]You can interlock your fingers around your  knee. Lift your feet and do a knee rotation.

[00:18:34]We'll begin with clockwise straightening  and bending making a big circle.

[00:18:44]Drawing a circle with your foot.

[00:19:02]Now anticlockwise.

[00:19:25]Ending the practice now to  the left side. interlocked fingers. Repeat lifting your foot up.  Drawing a big circle clockwise now.

[00:19:55]Antic clockwise.

[00:20:22]Ending the practice. Turn to the side. Extend  your leg. Moving on to the ankle and feet.

[00:20:33]Palms can be behind your buttocks. Keep your  spine upright. Inhaling, flex your toes. Toes towards you. Heels may raise up. Exhaling,  point your toes. Inhale. Exhale. Continue.

[00:21:33]Ending the practice now. Ankle rotation.  Let's begin with clockwise. Anticlockwise.

[00:22:03]Please ending the practice down to the front.

[00:22:26]That was an awesome practice. Before we end, just center yourself, to oberve,  to absorb, to assimilate.

[00:22:42]Just being grateful for the presence.

[00:22:49]Bring your hands to heart center and extend  your gratitude to everyone around you.

[00:22:58]everything, every possibility,  situations, experiences.

[00:23:07]Namaste.

[00:23:11]Thank you so much.