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Nitin Wadekar Sukshma Yog Paddhati: A Detailed Framework

 

Introduction

The Nitin Wadekar Sukshma Yog Paddhati is a structured approach to subtle yoga, combining movement, breathwork, and meditation for holistic well-being. Recognized internationally in Australia, Germany, Dubai, the U.S., and across Indian states like Maharashtra, Gujarat, Telangana, and Karnataka, this methodology integrates anatomical precision with deep mindfulness.

 

Section 1: Vat Expansion (20 minutes)

This initial phase focuses on joint mobility and energy flow.

Joint Mobilization & Muscle Engagement

Foot & Toe Movements: Activates phalangeal joints, lumbrical muscles, interossei—improving dexterity.

Ankle Rotations: Strengthens talocrural and subtalar joints, engaging gastrocnemius, soleus, tibialis anterior, peroneal muscles for enhanced stability.

Knee Movements: Supports quadriceps femoris, hamstrings, popliteus, stabilizing patellofemoral articulation and boosting mobility.

Hip Joint Circles: Stimulates the acetabulofemoral joint, activating gluteus maximus, iliopsoas, tensor fasciae latae, improving pelvic rotation.

Waist Rotations: Enhances spinal flexibility, involving obliques, erector spinae, rectus abdominis, increasing core endurance.

Shoulder Circles: Mobilizes glenohumeral joint, engaging deltoids, trapezius, supraspinatus, infraspinatus, reducing upper tension.

Neck Stretches: Releases tension from sternocleidomastoid, scalene muscles, increasing cervical mobility.

Tadasana (Palm-Stretched Posture): Elongates latissimus dorsi, rectus abdominis, improving spinal alignment.

Breath Expansion & Pressure Point Activation

Lung Expansion: Maximizes diaphragm elasticity, intercostal muscles, improving pulmonary efficiency.

Pressure-Point Tapping: Palm tapping stimulates meridian pathways, enhancing circulation.

Clapping & Finger Massaging: Activates hypothalamus stimulation, supporting neural connectivity.

Wrist Rubbing: Enhances nerve conduction, regulating microcirculatory function.

 

Section 2: Pranayama (20 minutes)

This phase refines breath control to harmonize physiological rhythms.

Techniques & Their Effects

Deep Breathing: Engages diaphragm, intercostal muscles, optimizing oxygen absorption.

Quantity-Speed Breathwork: Regulates pulmonary exchange, synchronizing respiratory rhythms.

Moon-Piercing & Sun-Piercing Techniques: Balances parasympathetic (Chandra Bhedana) and sympathetic (Surya Bhedana) nervous systems, improving autonomic stability.

Anulom Vilom (Alternate Nostril Breathing): Enhances brain hemisphere synchronization, supporting cognitive clarity.

 

Section 3: Meditation (20 minutes)

The final phase centers on complete relaxation, supporting neurological equilibrium.

Mental & Physiological Benefits

Neural Recovery: Aligns hypothalamic-pituitary-adrenal axis, reducing stress.

Vagus Nerve Activation: Supports cardiovascular regulation, digestion, emotional grounding.

Pineal Gland Stimulation: Enhances melatonin secretion, deepening focus and tranquility.

 

Conclusion

By integrating joint mobilization, breath mastery, and meditation, Nitin Wadekar Sukshma Yog Paddhati offers a structured path to balance body, breath, and consciousness. Its global recognition reflects its profound impact on holistic well-being.​

 

Head and Face

  • Epicranius (Occipitofrontalis)

    • Location: Scalp, forehead

    • Function: Raises eyebrows, wrinkles forehead

  • Temporalis

    • Location: Temporal region of skull

    • Function: Elevates and retracts mandible

  • Masseter

    • Location: Cheek, attaches to mandible

    • Function: Powerful jaw closure

  • Buccinator

    • Location: Cheek

    • Function: Compresses cheek, important in whistling and sucking

  • Orbicularis oculi

    • Location: Around eye orbit

    • Function: Closes eyelid, squinting

  • Orbicularis oris

    • Location: Around mouth

    • Function: Closes and purses lips

  • Zygomaticus major and minor

    • Location: Cheek, from zygomatic bone to mouth corner

    • Function: Elevates corner of mouth when smiling

  • Levator labii superioris

    • Location: Upper lip

    • Function: Elevates upper lip

  • Depressor labii inferioris

    • Location: Lower lip

    • Function: Depresses lower lip

  • Depressor anguli oris

    • Location: Corner of mouth

    • Function: Depresses corner of mouth

  • Mentalis

    • Location: Chin

    • Function: Raises and protrudes lower lip

  • Risorius

    • Location: Corner of mouth

    • Function: Draws corner of mouth laterally

  • Platysma

    • Location: Superficial neck and lower face

    • Function: Depresses mandible and lower lip

Neck

  • Sternocleidomastoid

    • Location: Front and side of neck

    • Function: Flexes and rotates head

  • Digastric

    • Location: Under mandible

    • Function: Opens mouth, elevates hyoid

  • Stylohyoid

    • Location: Side of neck

    • Function: Elevates hyoid bone

  • Mylohyoid

    • Location: Floor of mouth

    • Function: Elevates hyoid and floor of mouth

  • Geniohyoid

    • Location: Under chin

    • Function: Pulls hyoid forward, shortens floor of mouth

  • Thyrohyoid

    • Location: Front of neck

    • Function: Depresses hyoid, elevates larynx

  • Omohyoid

    • Location: Side and front of neck

    • Function: Depresses hyoid

  • Sternohyoid

    • Location: Front of neck

    • Function: Depresses hyoid

  • Sternothyroid

    • Location: Front of neck

    • Function: Depresses larynx

  • Scalenes (anterior, middle, posterior)

    • Location: Side of neck

    • Function: Elevate ribs, flex and rotate neck

  • Longus colli and capitis

    • Location: Deep front of neck

    • Function: Flex neck

Back and Spinal Muscles

  • Trapezius

    • Location: Upper back and neck

    • Function: Moves scapula, extends neck

  • Latissimus dorsi

    • Location: Lower back

    • Function: Adducts, extends, and medially rotates humerus

  • Rhomboid major and minor

    • Location: Between scapulae and spine

    • Function: Retracts scapula

  • Levator scapulae

    • Location: Back and side of neck

    • Function: Elevates scapula

  • Erector spinae (group)

    • Iliocostalis

    • Longissimus

    • Spinalis

    • Location: Run along spine

    • Function: Extend and laterally flex spine

  • Multifidus

    • Location: Deep along spine

    • Function: Stabilizes and rotates spine

  • Rotatores

    • Location: Deep along spine

    • Function: Rotate vertebral column

  • Interspinales

    • Location: Between spinous processes

    • Function: Extend spine

  • Intertransversarii

    • Location: Between transverse processes

    • Function: Lateral flexion of vertebral column

  • Quadratus lumborum

    • Location: Lower back, lateral to spine

    • Function: Lateral flexion of spine, stabilizes lower back

Chest and Thorax

  • Pectoralis major

    • Location: Chest

    • Function: Adducts and flexes humerus

  • Pectoralis minor

    • Location: Deep to pectoralis major

    • Function: Stabilizes scapula, assists in respiration

  • Serratus anterior

    • Location: Lateral chest wall

    • Function: Protracts scapula, assists in respiration

  • Subclavius

    • Location: Below clavicle

    • Function: Stabilizes clavicle

  • External intercostals

    • Location: Between ribs

    • Function: Elevate ribs during inspiration

  • Internal intercostals

    • Location: Between ribs, deep to external intercostals

    • Function: Depress ribs during forced expiration

  • Diaphragm

    • Location: Floor of thoracic cavity

    • Function: Primary muscle of respiration

    • ​

Anaxure (A)

Comprehensive List of Human Skeletal Muscles

Abdominal Muscles

  • Rectus abdominis

    • Location: Front of abdomen

    • Function: Flexes spine, compresses abdomen

  • External oblique

    • Location: Lateral and anterior abdomen

    • Function: Compresses abdomen, rotates trunk

  • Internal oblique

    • Location: Deep to external oblique

    • Function: Compresses abdomen, rotates trunk

  • Transversus abdominis

    • Location: Deepest abdominal muscle

    • Function: Compresses abdomen

 

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Pelvic Floor

  • Levator ani

    • Location: Pelvic floor

    • Function: Supports pelvic viscera

  • Coccygeus

    • Location: Posterior pelvic floor

    • Function: Supports pelvic viscera

 

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Shoulder and Upper Arm

  • Deltoid

    • Location: Shoulder cap

    • Function: Abducts, flexes, and extends humerus

  • Supraspinatus

    • Location: Superior scapula

    • Function: Initiates abduction of arm

  • Infraspinatus

    • Location: Posterior scapula

    • Function: Laterally rotates humerus

  • Teres minor

    • Location: Lateral border of scapula

    • Function: Laterally rotates humerus

  • Teres major

    • Location: Inferior angle of scapula

    • Function: Adducts and medially rotates humerus

  • Subscapularis

    • Location: Anterior surface of scapula

    • Function: Medially rotates humerus

  • Coracobrachialis

    • Location: Upper medial arm

    • Function: Adducts and flexes humerus

  • Biceps brachii

    • Location: Anterior arm

    • Function: Flexes elbow, supinates forearm

  • Brachialis

    • Location: Deep to biceps

    • Function: Flexes elbow

  • Triceps brachii

    • Location: Posterior arm

    • Function: Extends elbow

  • Anconeus

    • Location: Posterior elbow

    • Function: Assists in elbow extension

 

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Forearm - Anterior Compartment (Flexors)

  • Pronator teres

    • Location: Proximal forearm

    • Function: Pronates forearm, assists in elbow flexion

  • Flexor carpi radialis

    • Location: Anterior forearm

    • Function: Flexes and abducts wrist

  • Palmaris longus

    • Location: Middle anterior forearm

    • Function: Flexes wrist, tenses palmar fascia

  • Flexor carpi ulnaris

    • Location: Medial anterior forearm

    • Function: Flexes and adducts wrist

  • Flexor digitorum superficialis

    • Location: Middle layer of anterior forearm

    • Function: Flexes middle phalanges of fingers

  • Flexor digitorum profundus

    • Location: Deep anterior forearm

    • Function: Flexes distal phalanges of fingers

  • Flexor pollicis longus

    • Location: Deep lateral anterior forearm

    • Function: Flexes thumb

  • Pronator quadratus

    • Location: Distal anterior forearm

    • Function: Pronates forearm

 

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Forearm - Posterior Compartment (Extensors)

  • Brachioradialis

    • Location: Lateral forearm

    • Function: Flexes elbow

  • Extensor carpi radialis longus

    • Location: Lateral forearm

    • Function: Extends and abducts wrist

  • Extensor carpi radialis brevis

    • Location: Lateral forearm

    • Function: Extends and abducts wrist

  • Extensor digitorum

    • Location: Posterior forearm

    • Function: Extends fingers

  • Extensor digiti minimi

    • Location: Posterior forearm

    • Function: Extends little finger

  • Extensor carpi ulnaris

    • Location: Posterior forearm

    • Function: Extends and adducts wrist

  • Supinator

    • Location: Deep posterior forearm

    • Function: Supinates forearm

  • Abductor pollicis longus

    • Location: Deep posterior forearm

    • Function: Abducts thumb

  • Extensor pollicis brevis

    • Location: Deep posterior forearm

    • Function: Extends thumb metacarpal

  • Extensor pollicis longus

    • Location: Deep posterior forearm

    • Function: Extends thumb distal phalanx

  • Extensor indicis

    • Location: Deep posterior forearm

    • Function: Extends index finger

 

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Hand Muscles

Thenar (Thumb) Muscles

  • Abductor pollicis brevis

    • Location: Lateral palm

    • Function: Abducts thumb

  • Flexor pollicis brevis

    • Location: Lateral palm

    • Function: Flexes thumb

  • Opponens pollicis

    • Location: Lateral palm

    • Function: Opposes thumb

  • Adductor pollicis

    • Location: Deep palm

    • Function: Adducts thumb

 

Hypothenar (Little Finger) Muscles

  • Abductor digiti minimi

    • Location: Medial palm

    • Function: Abducts little finger

  • Flexor digiti minimi brevis

    • Location: Medial palm

    • Function: Flexes little finger

  • Opponens digiti minimi

    • Location: Medial palm

    • Function: Opposes little finger

Other Hand Muscles

  • Lumbricales (4)

    • Location: Palm, attached to flexor digitorum profundus tendons

    • Function: Flex metacarpophalangeal joints, extend interphalangeal joints

  • Dorsal interossei (4)

    • Location: Between metacarpals

    • Function: Abduct fingers

  • Palmar interossei (3)

    • Location: Palmar aspect of metacarpals

    • Function: Adduct fingers

 

 

Hip and Gluteal Region

  • Gluteus maximus

    • Location: Buttock

    • Function: Extends and laterally rotates hip

  • Gluteus medius

    • Location: Lateral hip

    • Function: Abducts and medially rotates hip

  • Gluteus minimus

    • Location: Deep to gluteus medius

    • Function: Abducts and medially rotates hip

  • Tensor fasciae latae

    • Location: Lateral hip

    • Function: Abducts, flexes, and medially rotates hip

  • Piriformis

    • Location: Deep in buttock

    • Function: Laterally rotates hip

  • Obturator internus

    • Location: Deep in buttock

    • Function: Laterally rotates hip

  • Obturator externus

    • Location: Deep anterior hip

    • Function: Laterally rotates hip

  • Gemellus superior and inferior

    • Location: Adjacent to obturator internus

    • Function: Laterally rotate hip

  • Quadratus femoris

    • Location: Deep inferior buttock

    • Function: Laterally rotates hip

 

 

Thigh - Anterior Compartment

  • Iliopsoas

    • Iliacus

    • Psoas major

    • Location: Deep anterior hip and lower spine

    • Function: Flexes hip

  • Sartorius

    • Location: Anterior thigh, diagonal course

    • Function: Flexes hip and knee, laterally rotates hip

  • Quadriceps femoris

    • Rectus femoris

    • Vastus lateralis

    • Vastus medialis

    • Vastus intermedius

    • Location: Anterior thigh

    • Function: Extends knee, rectus femoris also flexes hip

 

 

Thigh - Medial Compartment (Adductors)

  • Adductor magnus

    • Location: Medial thigh

    • Function: Adducts hip, anterior portion flexes hip, posterior portion extends hip

  • Adductor longus

    • Location: Medial thigh

    • Function: Adducts and flexes hip

  • Adductor brevis

    • Location: Medial thigh

    • Function: Adducts and flexes hip

  • Gracilis

    • Location: Medial thigh

    • Function: Adducts hip, flexes knee

  • Pectineus

    • Location: Anterior-medial thigh

    • Function: Adducts and flexes hip

 

 

Thigh - Posterior Compartment (Hamstrings)

  • Biceps femoris

    • Location: Lateral posterior thigh

    • Function: Flexes knee, extends hip, laterally rotates leg

  • Semitendinosus

    • Location: Medial posterior thigh

    • Function: Flexes knee, extends hip, medially rotates leg

  • Semimembranosus

    • Location: Medial posterior thigh

    • Function: Flexes knee, extends hip, medially rotates leg

Leg - Anterior Compartment

  • Tibialis anterior

    • Location: Anterior leg

    • Function: Dorsiflexes ankle, inverts foot

  • Extensor hallucis longus

    • Location: Anterior leg

    • Function: Extends great toe, dorsiflexes ankle

  • Extensor digitorum longus

    • Location: Anterior leg

    • Function: Extends toes, dorsiflexes ankle

  • Peroneus tertius

    • Location: Lateral anterior leg

    • Function: Dorsiflexes ankle, everts foot

 

Leg - Lateral Compartment

  • Peroneus longus

    • Location: Lateral leg

    • Function: Plantar flexes ankle, everts foot

  • Peroneus brevis

    • Location: Lateral leg

    • Function: Plantar flexes ankle, everts foot

 

Leg - Posterior Compartment (Superficial)

  • Gastrocnemius

    • Location: Posterior leg, superficial

    • Function: Plantar flexes ankle, assists in knee flexion

  • Soleus

    • Location: Posterior leg, deep to gastrocnemius

    • Function: Plantar flexes ankle

  • Plantaris

    • Location: Posterior knee and leg

    • Function:

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