Yogic Sukshma Vyayama Teacher Training Course

30 – Hours Yogic Sukshma Vyayama Teacher
Training Course
What is Sukshma Yoga?
Dhirendra Brahmachari formulated this system and
wrote books to clearly formulate the ancient yogic
science. This practice simple yet powerful series of
specific exercises that improve health and enhance
the strength of different organs and systems in the
body, from top of head to toes.

Suksma means subtle prana, mind, and intellect:
Vyayama means exercise. Suksma Vyayama is meant
for the Subtle Body (Suksma Sarira), it is not meant
for the Sthula Sarira (Gross Physical Body).
Need of Suksma Vyayama
In yoga, it is said that most pranic blockages start in
our joints. Ayurveda says that ‘ama’ or the toxic
and undigested waste material tends to settle in

empty spaces of our body, the joints. To remove
these impurities we practice Suksma Vyayama, to
release any such impurities in our subtle pranic body.
Three dimension of suksma Vyayama:
1. Breathing (slow or fast: Bhastrika/Bellows)
2. Point of concentration (mental concentration on
Chakras)
3. Exercise (using Bandhas and Mudras)
Sukshma yoga purifies and recharges the body,
mind,
energy, and emotion. It prepares the well
foundation for further means of Yoga practice. It

(Rest & Relaxation). It is itself complete package
that fulfills the basic need of human being.
Sukshma Vyayama is one of the major parts for
physical activity and the regulation of entire
physiologies. Sukshma Vyayama is also known as a
kind of warm up exercise or basic exercise or
clinically anti-rheumatic group of exercise and also
called body scan. The system of the physical and
breathing exercise which help to sequentially work
out all joints of a body, to warm it up. This system
has a strong purifying effect on energy body of a
human.

1.1. History of Sukshma Vyayama
We will observe visible Parampara of Sukshma
Vyayama. Literal meaning of Parampara is the
continuous chain of succession by Master to
followers. In Parampara system, the knowledge is
passed on without changes from generation to
generation). Unfortunately because of the absence

of enough information we are not able to find
sources of this tradition.
System of Sukshma Vyayama knowledge which was
unknown in the west before that was extended by
one of outstanding yoga masters, Dhirendra
Brahmachari (1925-1994). He

received
tiation into Sukshma Vyayama techniques from
Maharshi Kartikeya, the prophet and sacred great
Ini
yogi who was his Master. In the preface to the
book “Yogic Sukshma Vyayama” Dhirendra
Brahmachari wrote about his precious Guru. Deep
knowledge

made him the unique expert of human characters,
of their abilities and possibilities. From Maharshi
Kartikeya, Dhirendra Brahmachari received a precept
to spread knowledge about Sukshma Vyayama. The
invaluable merit of Dhirendra Brahmachari is that he
managed to accumulate knowledge in the
convenient form, to make it open and
understandable for the audience everywhere. The
book “Yogic Sukshma Vyayama” was one of the
first books about yoga published in.
Sukshma Vyayama practices are widespread all over
the world. If to observe traditions of various yoga

schools – practically each of them offers a variant
of exercises to prepare a body for more difficult
practices. Sukshma Vyayama in tradition of
Dhirendra Brahmachari is not a unique Vyayama
complex as some people suppose. But Sukshma
Vyayama in tradition of Dhirendra Brahmachari can
be called as one of the fullest and substantial, and
the most-known in the world today.

1.2. How Sukshma Yoga (Subtle Yoga) works
The fundamental name of exercises of which
practice consists characterizes Vyayama essence in
the best way: Sanskrit word Vikaasaka means
opening, expansion, deepening. Vyayama is a work
out of various body parts, removal of blocks and
clips influencing both on physical, and on a mental
level.
The name of exercise specifies workable area: body
parts, joints, muscles, nadis, chakras, marmas
(special energy points). For example, Kaphoni Shakti
Vikaasaka – is an exercise for work up, improvement

complex conception including force, endurance,
mobility, ability and flexibility.
The complex of Sukshma Vyayama exercises can be
performed as a separate self-sufficient practice
lasting one and a half or two hours, allowing
working out the whole body, or as a warm-up which
will help to warm up muscles and joints before
performance
of asanas and will make Hatha Yoga practice more
effective. Yoga- therapists appreciate Sukshma
Vyayama advantages and possibilities at its true

value and include some of elements in exercises
sequence.
Uniqueness of this complex is safety from traumas
and availability for different categories of people –
both for young, and for elderly. Despite simplicity,
exercises are very effective and can be performed by
both healthy, and sick. If the condition of health
does not allow person to practice Asana he can start
with

regular practice of Sukshma Vyayama which can
gradually help to get rid of many illnesses. Sukshma
Vyayama is an excellent complex for beginners who
will prepare themselves for more difficult practices
and for experienced yogis who can raise efficiency
of their practice.
1.3. Physiological with Yogic Sukshma Vyayama
In Yoga, it is said that most pranic blockages start
in our joints that is why Sukshma Vyayama is done
to release any such impurities. Physically they
provide us with mobility by connecting two bones,
allowing us to move rather than be stiff like a log

However, if the joint was comprised of just the bones
then it would soon deteriorate due to friction and
erosion. That is why the joint is supported by tissues
like hyaline cartilage, ligaments, synovial membrane
and synovial fluid which help prevent grating of
bones against each other. If this cartilage depletes
due to age, injury or wear and tear then we start
getting issues like joint pain and arthritis.
Although they are not very popular in the modern
yoga practice, they are in practice in the traditional
schools, especially the ones affiliated with Kriya Yoga.
These movements are also known as ‘Yogic

Vyayama’ and are used by most schools of Yoga
and also in schools of healing, yoga clinic, even in
cultural
Meditation centres.
1.4. Benefits of Sukshma Vyayama (Subtle Exercise)
1. Stimulates circulation and warms up the body. The
most important benefit of Sukshma Yoga is the
stimulation of the circulation of blood throughout
the body. This brings oxygen and other fuels to
the muscle cells that warm up the body. Warmth
gives

the blood vessels in the muscles time to dilate,
and thus increases the blood flow, making a
greater supply of oxygen available to the muscles
for more demanding yoga poses, and later
reducing the risk of injury and muscle soreness.
2. Provides nutrition to all the joints. As we attend
to all the joints one by one, we stimulate the
synovial fluid in the joints. Synovial fluid is a
viscous (“thick”) fluid within a joint cavity that
provides
protective cushioning and lubrication within a
joint. It also brings nutrients to joint tissues that

Moving a joint through its full range of motion is
one of the best ways to activate the production of
synovial fluid from the synovial membrane and
increase the flow of nutrients into the capsule. In
addition, waste products are released out of the
capsule through the synovial membrane, thus
preventing its storage in the joint capsules. This
keeps the joints agile and active, and helps in
preventing arthritic changes and pains as we age.
1. Energizes and heals the body while calming the
mind. Sukshma Yoga takes no time or preparation.
This gentle yoga opens up subtle energy channels

within the body, and even a brief session will
leave you feeling fully relaxed and rejuvenated.
Each small movement releases stress,
demonstrating the mechanics of prana (energy)
movement within the body.
Breathing is an important element of Sukshma
Vyayam. The muscle contraction and release
during deep, conscious breathing stimulates
circulation, making fresh oxygen available to the
muscles. When
we do gentle deep diaphragmatic breathing
without much effort, it calms the mind, reduces

tension, and facilitates healing. This is why we begin
the sequence with a few rounds of deep yogic breath.
As we proceed through the sequence, you may
become aware of the way in which often forgotten
body parts hold large amounts of tension. You may
also notice that through the combination of loving
attention and soft breaths, these parts of our body
delicately release accumulated stress and tension,
bringing freshness and new life.
1. Improves awareness and concentration. The
Sukshma Vyayam also serves to improve awareness,
focus attention, and enhance

concentration. Moving our attention throughout
all the joints in a sequential method helps us to
evaluate and address one’s physical and/or
mental tensions associated with each of these
joints.
2. Prepares the body for more challenging yoga
poses. Regularly doing the Sukshma Vyayama
improves joint health by enhancing flexibility and
strength. These flowing movements can also serve
as excellent warm-ups, preparing not only the
body, but also the mind, harmonizing both to
ensure the maximum benefits from a more

 Sukshma Vyayama is performed as a warm-up for
warming up muscles
 Subtle Kriyas remove blocks and clips in muscles,
strengthens them
 Manage and improve blood circulation, alleviate
happiness and holistic health
 Muscle strengthening, strengthening ligaments
and increasing their elasticity
 Development of flexibility, plasticity, mobility,
Improving coordination and balance
 Increased blood circulation, sense communication

 Normalization of metabolism, Immunity
strengthening
 Improving health, concentration, develops
coordination and equilibrium
 Fine channel cleansing, and Chakra Activation
 Strengthens immunity; harmonizes organism; Lung
enlargement, and increases vital lung volume
 It prepares for practice of more complex asanas,
pranayama and Dhyana, so it is also called pre-
meditative group of exercise.
1.5. Contraindications:

 This practice should not be done in a windy place
– therefore it is recommended that the practice is
done inside, in a room with windows and good
ventilation (but without fan or AC)
 Do not practice in case of blood pressure
disorders
 Refrain practicing during constipation
1.6. Sukṣma Vyāyām Highlights
 Concentration and Focus
 Prāṇayama (Breath Controlling Techniques)
 Isolated Physical Movements
 Heightened Awareness
1.7. Vishrama (Rest & Relaxation):

1. Deha Dharana (Body Relaxation)
2. Prana dharana (Breath/Energy Relaxation)
3. Mano Dharana (Mind Relaxation)
1.8. Summary
One of the best ways to create good atmosphere in
physical, mental, energy, emotional levels and
protect our joints and muscles is to keep moving
mindfully and changing our posture from time to
time. These joint movements are an accessible and
gentle way to incorporate therapeutic movements in
our daily life. They improve circulation, remove
stiffness and tension, relieve the nervous system

can be done by anyone. It regulates the contraction
of muscles that enhances the ability and mobility of
muscles and joints. Physiologically, just the
stretching is not flexibility, in fact, the mobility and
ability of Joints and muscles is called flexibility.
These are also a good way to warm-up before our
yoga practice. It keeps us safe and risk free. Stay
healthy and happy.
Need for Suksma Vyayama
Stiff muscles subjected to sudden contraction or
stretching during exercise or sports can become
torn or strained. Tightness in muscles can cause

elsewhere in the body. Tight calves, for example, can
cause knee pain, shin splints, and foot pain. Tense
muscles at various points in the lower back can
cause pain to radiate throughout the entire torso.
Lack of flexibility can result in muscular imbalance.
For example, a tight hamstring can make the thighs
work harder to keep the body properly aligned,
causing knee pain. Beyond that, feeling stiff makes
you slow down, move more carefully, act more
tentatively, it’s the first way a young man starts to
feel like an old one.
What’s the language of the course?

Our courses will be held in English Medium.
Duration: 30 hrs
Fee:
Indian citizens INR 20,000 (non-refundable)
advance towards the course fee.
Foreigners USD 350 (non-refundable) advance
towards the course fee.
Self-Paced/ Flexible Duration: Online or Regular
Mode.
Course Dates: Please Contact
Us (karunaayoga@gmail.com or +91
9686549129) Training Venue:

No. 105, Sai Ranga Enclave, 15th Cross, Neeladri
Nagar, Electronic City Phase – 1, Bangalore –
560100.
About the course facilitator
Dr. S. Karuna Murthy, M.Sc., Ph.D., E-RYT 500,
YACEP
Dr. S. Karuna Murthy is one of the most
experienced Yogi practicing the ancient and the
greatest Yoga
tradition since he was 18 years of age. Following in
the footsteps of his inspiration Swami Sivananda
who was also the founder of Divine Life Society, has

mastered the ancient Yoga traditions that only a few
in this world are familiar with.
He completed M. Sc from Swami Vivekananda Yoga
Anusandhana Samasthana University and Ph. D
from
Bharathidasan University. Besides, Dr. S. Karuna
Murthy has also completed TTC and ATTC and is
registered E-RYT-500 with American Yoga Alliance.
Those qualifications depict his expertise in the
context of Yoga and mastering Yoga Teaching
methodology.
With the immense interest to serve the people with

Yoga therapist at S-VYASA, Bangalore. He has also
served as a Yoga lecturer at Bharathidasan University
and at overseas in the Cali Wow fitness Center.
With these impressive accomplishments, throughout
his journey to being a master Yogi and an expert in
Multi styles of Yoga, Dr. Karuna Murthy has
developed an incredible scientific view of every Yoga
practice. So, now he is a rare expert in Yoga anatomy
physiology, biomechanism kinesiology, and Yoga
philosophy.
Syllabus
Unit 1- Introduction to Yoga and Yogic Practices

1.Yoga: Etymology, definitions (Patanjali Yoga Sutra,
Bhagwad Gita & Kathopanishad), aim, objectives and
misconceptions.
2.Yoga: Its origin, history and development.
3.Brief Introduction to Samkhya and Yoga Darshana.
4.Life sketches and teachings of Yoga masters
(Maharishi Ramana, Shri Aurobindo Swami
Vivekananda, and Swami Satyananda Saraswati).
5.Principles of Yoga and practices of healthy living
6.Principles and Practices of Jnana Yoga
7.Principles and Practices of Bhakti Yoga.

8.Principles and Practices of Karma Yoga
9.Concept and principles of Sukshma Vyayama,
Sthula Vyayama, Surya Namaskara and their
significance in Yoga Sadhana.
10.Concept and principles of Shatkarma: Meaning,
Types, Principles and their significance in Yoga
Sadhana.
11.Concept and principles of Yogasana: Meaning,
definition, types and their significance in Yoga
Sadhana.

12.Concept and principles of Pranayama: Meaning,
definition, types and their significance in Yoga
Sadhana.
13.Introduction to Tri Bandha and their health
benefits.
14.Dhyana and its significance in health and well
being
15.Introduction to Yogic relaxation techniques with
special reference to Yoga Nidra
Unit 2 Introduction to Yoga Texts
2.1 Introduction to Prasthanatrayee, Purushartha
Chatushtaya and goal of human life.

2.Yoga in Kathopnishad, Prashanopanisha,
Tattriyopnishad with special emphasis on
Panchakosha Vivek and Ananda Mimamsa
3.Concept of Sthitaprajna, Bhakti, Karma and Dhyana
in Bhagavad Gita.
4.Significance of Bhagavad Gita in day to day life
5.Concept of healthy living in Bhagavad Gita (Ahara,
Vihara, Achara, Vichara)
6.Study of Patanjal Yoga Sutra including selected
sutras from following chapters (I- 1 to 12, II- 46 – 51,
III- 1 to 4).

7.Concept of Chitta, Chitta Bhumi, Chitta Vritti,
Chitta Vikshepa, Chittaprasadanam and their
relationship with wellness.
8.Bahiranga Yoga of Maharishi Patanjali (Yama,
Niyama, Asana, Pranayama, Pratyahara).
9.Antaranga Yoga of Maharisi Patanjali (Dharana,
Dhyana, Samadhi)
10.Concept of mental wellbeing according to
Patanjala Yoga
11.Hatha Yoga: Its parampara, knowledge of basic
Yoga texts (Hatha Pradipika and Gheranda Samhita).
Relationship between Hatha yoga and Raja Yoga.

12.Concepts of Nadis, Prana and Pranayama for
Subjective experiences.
13.Knowledge of Hatha Yoga practices for wellness
(Shatkarma, Asanas, Pranayama, Mudra, Nada
Anusandhana).
Unit 3 Yoga for Wellness
1.General introduction to human body and nine
major systems of human body
2.Introductions to sensory organs (Eyes, Nose, Ears,
Tongue and Skin).
3.Basic functions of nine major systems of human
body and homeostasis.

4.Yogic concept of health and wellness.
5.Concept of Tridoshas, Sapta Dhatu, Agni, Vayu and
Mala; their role in wellness
6.Concepts of Dinacharya and Ritucharya and their
importance in wellbeing.
7.Importance of Ahara, Nidra and Brahmacharya in
wellbeing.
8.Yogic concept of mental hygiene: Maître, Karuna,
Mudita & Upeksha).
9.Importance of psychosocial environment for
health and wellness.

10.Yogic concept and principles of Ahara(Mitahara,
Yuktahara).
11.Health benefits of Suryanamaskara, Shatkarma,
Asanas, Pranayama and practices leading to Dhyana
(as per the practical syllabus of the course).
12.Salient features and contra indications of Yoga
practices for wellbeing (as per the practical syllabus
of the course).
13.Knowledge of common diseases; their prevention
and management by Yoga.
14.Knowledge of role of Yoga in the management of
non-communicable diseases.

3.15 Concept of stress and Yogic management
of stress and its consequences
Unit 4 Teaching Skills (Methods of Teaching Yoga)
1. Teaching methods with special reference to Yoga
2. Factors influencing Yoga teaching
4. Teaching Aids: Meaning and Need, Role of
Language, Voice, Fluency, Clarity and Body
language in an ideal presentation
5. Methods of teaching Yoga to an individual, small
group and large group
6. Lecture cum demonstration in Yoga: Its meaning,
importance and method of its Presentation

7.Lesson plan: Its meaning and need
8.Preparation of lesson plan in Yoga, Preparation of
lesson plan for an individual and for a group
9.Presentation of lessons in specific Yogic practices:
Kriya, Asana, Pranayama, and Dhyana.
10.Assessment of a Yoga class (detection and
correction of mistakes)
Unit 5 Practical
Yoga Practical
1. Prayer
1. Concept and Recitation of Pranava
2. Concept and Recitation of Hymns

1.3 Selected universal prayers, invocations and
Nishpatti Bhava.
2. Yogic Shat Karma
1. Neti: Sutra Neti and Jala Neti
2. Dhauti: Vamana Dhauti (Kunjal)
3. Kapalbhati (Vatakrama)
3. Yogic Sukshma Vyayama and Sthula Vyayama
 Yogic Sukshma Vyayama (Micro circulation
practices)
 Neck Movement – Griva Shakti Vikasaka (I, II, III,
IV)

 Shoulder Movement – Bhuja Valli Shakti Vikasaka,
Purna Bhuja Shakti Vikasaka
 Trunk Movement – Kati Shakti Vikasaka (I, II, III, IV,
V)
 Knee Movement – Jangha Shakti Vikasaka (II-A&B),
Janu Shakti Vikasaka
 Ankle movement – Pada-mula shakti Vikasaka –
A&B, Gulpha-pada-pristha-pada-tala shakti Vikasaka
1. Yogic Sukshma Vyayama (Micro circulation
practices)
 Sarvanga Pushti

 Hrid Gati (Engine daud)
4.Yogic Surya Namaskara with Mantra
5.Yogasana
1.Tadasana, Hastottanasana, Vrikshasana
2.Ardha Chakrasana, Padahastasana
3.Trikonasana, Parshva Konasana, Katichakrasana
4.Dandasana, Padmasana, Vajarasana,
5.Yogamudrasana, Parvatasana
6.Bhadrasana, Mandukasana, Ushtrasana,
Shashankasana, Uttana Mandukasana,
7.Paschimottanasana, Purvottanasana

8.Vakrasana, Ardha Matsyendrasana,
Gomukhasana
9.Makarasana, Bhujangasana, Shalabhasana,
Dhanurasana
10.Pavanamuktasana and its variations
11.Uttanapadasana, Ardha Halasana,
Setubandhasana, Sarala-Matsyasana
12.Shavasana,
6. Preparatory Breathing Practices
1.Sectional Breathing (Abdominal, Thoracic and
Clavicular Breathing)
2.Yogic Deep Breathing

6.3 Anuloma Viloma/ Nadi Shodhana
7. Pranayama
1. Concept of Puraka, Rechaka and Kumbhaka
2. Ujjayee Pranayama (Without Kumbhaka)
3. Sheetalee Pranayama (Without Kumbhaka)
4. Sitkaree Pranayama (Without Kumbhaka)
5. Bhramaree Pranayama (Without Kumbhaka)
8. Concept and Demonstration of Bandha
1. Jalandhara Bandha
2. Uddiyana Bandha
3. Mula Bandha
9. Concept and Demonstration of Mudra

1. Yoga Mudra
2. Maha Mudra
3. Vipareetakarani Mudra
10. Practices leading to Dhyana Sadhana
1. Body awareness and Breath awareness
2. Yoga Nidra
3. Antarmauna
4. Recitation of Pranava and Soham
5. Recitation of Hymns
6. Practice of Dhyana
Yogic Suksma Vyayama Practice
1. Prarthana … Prayer

2. Uccarana-Sthala- Tatha- Visuddha-Cakra-Shuddhi
(Clearing the Pharynx / throat)
3. Buddhi Tatha Dhrti-Shakti-Vikasaka (Developing
the Mind and Will power
4. Smarana- Shakti- Vikasaka (Developing the
Memory)
5. Medha -Shakti-Vikasaka (Developing the Intellect)
6. Netra-Shakti-Vikasaka (Improving the Eye-sight)
1. Kapola-Shakti-Vardhaka (Rejuvenating the Cheeks)
2. Karna-Shakti Vardhaka (Improving the power of
Hearing)

3. Griva-Shakti-Vikasaka-1 (Strenghtening the Neck -
1)
2)
3)
6. Skandha- Tatha- Bahu- Mula- Shakti- Vikasaka (
Shoulder-blades and joints)
7. Bhuja- Bandha- Shakti- Vikasaka (Strenghtening
the Upper arms)
8. Kaphoni Shakti- Vikasaka (Strenghtening the
Elbows)

9. Bhuja-Balli-Shakti-vikasaka (Strenghtening the
Fore-arms)
10. Purna-Bhuja-Shakti-Vikasaka (Developing the
Arms)
11. Mani-Bandha-Shakti-Vikasaka (Developing the
Wrists)
12. Kara-Prstha-Shakti-Vikasaka (Developing the back
of the Hand)
13. Kara-Tala-Shakti-Vikasaka (Developing the Palms)
14. Angula-Mula-Shakti-Vikasaka (Developing the
Finger-Joints)
15. Anguli-Shakti-Vikasaka (strengthening the Fingers)

16. Vaksha-Sthala-Shakti-Vikasaka-1 (Developing the
Chest -1)
17. Vaksa-Sthala-Shakti-Vikasaka-2 (Developing the
Chest -2)
18. Udara-Shakti-Vikasaka-1 (Developing the
Abdominal muscles-1)

Abdominal muscles -9)

28. Kati-Shakti-Vikasaka-1 (Strenghtening the back -1)
31. Kati-Shakti-Vikasaka-4 (Strenghtening the back-4)
32. Kati-Shakti-Vikasaka-5 (Developing the strength of
the back -5)
33. Muladhara-Cakra-Shuddhi (Toning up the Bowels)
34. Upastha- Tatha- Svadhisthana-Cakra-Shuddhi
(toning up the bowels)
35. Kundalini-Shakti-Vikasaka (Developing the power
of the Mystic Coil)

36. Jangha-Shakti-Vikasaka-1 (Developing the Thighs-
1)
37. Jangha-Shakti-Vikasaka-2 (Developing the Thighs-
2)
38. Janu-Shakti-Vikasaka (Strenghtening the Knees)
39. Pindali-Shakti-Vikasaka (Developing the Calves)
40. Pada-Mula-Shakti-Vikasaka (Developing the
strength of the soles)
41. Gulpha-Pada-Prshtha-Pada-Tala-Shakti-Vikasaka
(the Ankles and the Feet)
42. Padanguli-Shakti-Vikasaka (Developing the Toes)
Terms & Conditions:

After the payment of the course fee, you will
receive a link to access the classes through zoom.
This short- term course is only meant for sincere
students of Yoga practitioners. Without submitting
the required assignments, you will not receive a
certification.
Please note that the course fee is non-refundable.
However, if you can’t start the course due to
severe circumstances, please get in touch with us
and we’ll find a solution for you.
How to Register?
You can apply online with the application, fee of INR
10,000 (non-refundable) advance towards the course

fee or Please Contact
Us (karunaayoga@gmail.com or +91 9686549129)

Yogic Sukshma Vyayama Teacher Training Course

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