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Today is the International Day of Yoga

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With the theme of

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“Yoga for Women Empowerment”.

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While we had a grand celebration of

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This event, which you can check out

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Right here, we want to spread this

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Goodness to all of you. So today,

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We will explore the powerful connection

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Between yoga and women's empowerment

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With 5 yoga asanas for a strong mind

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And a healthy body for all women!

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As always, you should practice these

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Asanas 3 times to start off with unless

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Specified otherwise. So let’s start!

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Okay so now first exercise is Vrikshasana.

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In Vrikshasana we have to concentrate

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On one point and fold the left leg

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First near the, under the thigh like this

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And now stretch your hands with breathe

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In. Hands together. Stay there.

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Stay there at least for 6 seconds.

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And now slowly relax yourself with

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Breathe out. Now, same with right.

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Breathe in. Stretch your hands.

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Feel the stretch. Bicep touching the ear.

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Stay there and then slowly relax yourself

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With breathe out. And relax.

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Now next, next is Virbhadrasana.

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In Virbhadrasana, first keep two feet

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Distance of the feet or one and half feet

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Distance of the feet, okay? Now stretch

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Your left leg on left-hand side like this.

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And now stretch your hands with

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Breathe in. Stay there. Hands together

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And stay. And then, slowly relax yourself

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With breathe out. Now, same with right.

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Right leg at ninety degrees. Stretch your

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Left leg and stretch your hands with

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Breathe in. Stay there. Look up

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Just stretch yourself as much as you can.

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And relax yourself with breathe out.

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Okay, friends if you have knee issues then

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You can keep your legs like this, also.

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Don't give too much pressure and stretch

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Your hands. And see your opposite hands,

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Means this if you fold left knee then

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You just concentrate on your left-hand

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Side of the fingers and relax.

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Then same with right. Here is breathe in.

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Stay there and then slowly relax

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Yourself with breathe out. And relax.

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Okay so now, next is Trikonasana.

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In Trikonasana keep one and half feet

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Distance of the feet like this and

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Stretch your hands with breathe in.

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Keep your hands in Gyan mudra.

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Gyan mudra is first finger and thumb

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Touching with each other, okay?

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Now, stretch your hands with breathe in.

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Twist on left and slowly go down with

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Breathe out. Just go down as much as

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You can. At least you have to touch your

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Knee or you have to touch the toe, okay?

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Breathe in and out like this. Stretch your

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Opposite hand and see your opposite

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Hand. Come up with breathe in and on

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Right-hand side with breathe out.

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Stay there. Come up with breathe in.

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One more time. Here is breathe in

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And out. Just go down. Stomach in.

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Come up with breathe in. And slowly

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Go down with breathe out. Come up with

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Breathe in and relax yourself with

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Breathe out. And relax.

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Okay so now next. Next is Diaphragmatic

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Breathing. In Diaphragmatic breathing,

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We have to keep our hands in Gyan mudra

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Like this. So first finger touching the

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Thumb. Index finger touching the thumb

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And uh rest of the finger straight.

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And keep your hands on your shoulder

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Level and breathe in. And relax yourself

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With breathe out. Okay, friends but

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Before that we have to sit in Sukhasana.

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You can sit on the floor or you can

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Sit on the block or you can sit on the

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Pillows, okay? So, keep your hands in

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Gyan mudra. Close the eyes. Slowly,

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Breathe in and slowly breathe out.

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Slowly breathe in. Stretch your shoulders

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Back. Slowly breathe out. Feel relaxed.

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Slowly breathe in. Relax yourself,

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Relax your thoughts. Slowly breathe out.

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Feel relaxed. Now, relax your hands

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On the thighs in Gyan mudra, again.

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Slowly, breathe in and slowly

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Breathe out. Slowly open your eyes.

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Relax your hands. And relax.

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Okay so, now next. Next is Anulom Vilom.

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In Anulom Vilom we have to keep our

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Left hand in Gyan mudra on the left

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Thigh and right hand in Krishna mudra.

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Krishna mudra is first fold two fingers

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And last two fingers straight and thumb,

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Also. So now thumb on your right

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Nostril and we have to start the breathe

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In from left nostril. Breathe in.

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Close the eyes. Relax yourself.

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Breathe in three counts. One, two, three.

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Close your left nostril help of the

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Ring finger. Breathe out, right.

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One, two, three. Now, breathe in, right.

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One, two, three. Breathe out, left.

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One, two, three and relax. Relax your

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Right hand in Gyan mudra. Breathe in

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And breathe out. And relax.

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Relax your hands. And relax.

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Hope you all are feeling energised and

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Empowered with these asanas!

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Yoga is an ancient practice that

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Goes far beyond physical postures.

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It is a journey of self-discovery,

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Strength and inner peace. Yoga cultivates

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A deep sense of body awareness and

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Self-acceptance. As we move through

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Poses, we learn to appreciate our bodies

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Unique capabilities. Yoga is for every

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Woman, of all ages, abilities, and

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Backgrounds. It is a practice that meets

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You where you are and helps you grow

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In any of your favourite fields.

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So, practice yoga regularly and stay

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Healthy. And last but not the least,

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Think positive, be positive and spread

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The positivity all around you! Namaste!