🔥Warm-Up
Beginner
5-10 min

Sukshma Vyayam

Upper Body Joint Mobility Part 3

Demonstrated by Anmol Kumar, Lead Yoga Instructor at DietSeFit

Benefits

What this pose does for your body and mind

Mobilizes hands, wrists, elbows, and shoulders

Reduces stiffness and boosts circulation

Warms up joints for advanced asanas

About This Pose

Part 3 targets the upper body: wrists, elbows, and shoulders. Particularly beneficial for people who type or use phones extensively. These exercises release the tension that accumulates in the upper body from modern sedentary life and prepare the joints for weight-bearing poses like planks and arm balances.

Step-by-Step Guide

Follow these steps to practice Sukshma Vyayam safely

  1. 1

    Begin with finger stretches and fist clenches, 10 repetitions

  2. 2

    Move to wrist rotations, 10 circles each direction

  3. 3

    Perform elbow bends with resistance, 10 each arm

  4. 4

    Progress to shoulder rotations, forward and backward

  5. 5

    Add shoulder shrugs with holds at the top

  6. 6

    Finish with full arm circles, increasing range gradually

Who Should Avoid This Pose

  • Carpal tunnel syndrome (reduce wrist intensity)
  • Frozen shoulder (work within pain-free range)

Always consult a qualified yoga teacher or your doctor before starting a new practice.

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