1 00:00:00,011 --> 00:00:03,039 Today is the International Day of Yoga 2 00:00:03,039 --> 00:00:04,287 With the theme of 3 00:00:04,287 --> 00:00:06,664 “Yoga for Women Empowerment”. 4 00:00:06,664 --> 00:00:08,905 While we had a grand celebration of 5 00:00:08,905 --> 00:00:11,801 This event, which you can check out 6 00:00:11,801 --> 00:00:15,084 Right here, we want to spread this 7 00:00:15,084 --> 00:00:17,231 Goodness to all of you. So today, 8 00:00:17,231 --> 00:00:19,447 We will explore the powerful connection 9 00:00:19,447 --> 00:00:22,023 Between yoga and women's empowerment 10 00:00:22,023 --> 00:00:25,066 With 5 yoga asanas for a strong mind 11 00:00:25,066 --> 00:00:27,544 And a healthy body for all women! 12 00:00:27,544 --> 00:00:29,590 As always, you should practice these 13 00:00:29,590 --> 00:00:32,622 Asanas 3 times to start off with unless 14 00:00:32,622 --> 00:00:35,459 Specified otherwise. So let’s start! 15 00:00:38,206 --> 00:00:41,116 Okay so now first exercise is Vrikshasana. 16 00:00:41,116 --> 00:00:42,926 In Vrikshasana we have to concentrate 17 00:00:42,926 --> 00:00:45,173 On one point and fold the left leg 18 00:00:45,173 --> 00:00:49,900 First near the, under the thigh like this 19 00:00:49,900 --> 00:00:53,015 And now stretch your hands with breathe 20 00:00:53,015 --> 00:00:57,392 In. Hands together. Stay there. 21 00:00:57,392 --> 00:01:01,430 Stay there at least for 6 seconds. 22 00:01:01,430 --> 00:01:03,771 And now slowly relax yourself with 23 00:01:03,771 --> 00:01:06,807 Breathe out. Now, same with right. 24 00:01:06,807 --> 00:01:11,672 Breathe in. Stretch your hands. 25 00:01:11,672 --> 00:01:16,327 Feel the stretch. Bicep touching the ear. 26 00:01:16,327 --> 00:01:22,844 Stay there and then slowly relax yourself 27 00:01:22,844 --> 00:01:25,883 With breathe out. And relax. 28 00:01:28,218 --> 00:01:31,314 Now next, next is Virbhadrasana. 29 00:01:31,314 --> 00:01:33,693 In Virbhadrasana, first keep two feet 30 00:01:33,693 --> 00:01:36,072 Distance of the feet or one and half feet 31 00:01:36,072 --> 00:01:38,357 Distance of the feet, okay? Now stretch 32 00:01:38,357 --> 00:01:41,420 Your left leg on left-hand side like this. 33 00:01:41,420 --> 00:01:43,358 And now stretch your hands with 34 00:01:43,358 --> 00:01:46,303 Breathe in. Stay there. Hands together 35 00:01:46,303 --> 00:01:50,415 And stay. And then, slowly relax yourself 36 00:01:50,415 --> 00:01:53,415 With breathe out. Now, same with right. 37 00:01:53,415 --> 00:01:55,502 Right leg at ninety degrees. Stretch your 38 00:01:55,502 --> 00:01:58,062 Left leg and stretch your hands with 39 00:01:58,062 --> 00:02:01,593 Breathe in. Stay there. Look up 40 00:02:01,593 --> 00:02:04,684 Just stretch yourself as much as you can. 41 00:02:04,684 --> 00:02:07,901 And relax yourself with breathe out. 42 00:02:07,901 --> 00:02:10,062 Okay, friends if you have knee issues then 43 00:02:10,062 --> 00:02:12,749 You can keep your legs like this, also. 44 00:02:12,749 --> 00:02:14,704 Don't give too much pressure and stretch 45 00:02:14,704 --> 00:02:17,769 Your hands. And see your opposite hands, 46 00:02:17,769 --> 00:02:21,125 Means this if you fold left knee then 47 00:02:21,125 --> 00:02:23,386 You just concentrate on your left-hand 48 00:02:23,386 --> 00:02:25,725 Side of the fingers and relax. 49 00:02:25,725 --> 00:02:28,686 Then same with right. Here is breathe in. 50 00:02:28,686 --> 00:02:31,366 Stay there and then slowly relax 51 00:02:31,366 --> 00:02:34,438 Yourself with breathe out. And relax. 52 00:02:37,126 --> 00:02:39,910 Okay so now, next is Trikonasana. 53 00:02:39,910 --> 00:02:42,499 In Trikonasana keep one and half feet 54 00:02:42,499 --> 00:02:44,689 Distance of the feet like this and 55 00:02:44,689 --> 00:02:47,101 Stretch your hands with breathe in. 56 00:02:47,101 --> 00:02:49,383 Keep your hands in Gyan mudra. 57 00:02:49,383 --> 00:02:51,748 Gyan mudra is first finger and thumb 58 00:02:51,748 --> 00:02:53,472 Touching with each other, okay? 59 00:02:53,472 --> 00:02:55,387 Now, stretch your hands with breathe in. 60 00:02:55,387 --> 00:02:57,938 Twist on left and slowly go down with 61 00:02:57,938 --> 00:02:59,716 Breathe out. Just go down as much as 62 00:02:59,716 --> 00:03:01,973 You can. At least you have to touch your 63 00:03:01,973 --> 00:03:04,429 Knee or you have to touch the toe, okay? 64 00:03:04,429 --> 00:03:07,246 Breathe in and out like this. Stretch your 65 00:03:07,246 --> 00:03:08,951 Opposite hand and see your opposite 66 00:03:08,951 --> 00:03:12,500 Hand. Come up with breathe in and on 67 00:03:12,500 --> 00:03:14,220 Right-hand side with breathe out. 68 00:03:14,220 --> 00:03:17,729 Stay there. Come up with breathe in. 69 00:03:17,729 --> 00:03:20,403 One more time. Here is breathe in 70 00:03:20,403 --> 00:03:24,564 And out. Just go down. Stomach in. 71 00:03:24,564 --> 00:03:26,887 Come up with breathe in. And slowly 72 00:03:26,887 --> 00:03:29,977 Go down with breathe out. Come up with 73 00:03:29,977 --> 00:03:32,747 Breathe in and relax yourself with 74 00:03:32,747 --> 00:03:35,166 Breathe out. And relax. 75 00:03:37,966 --> 00:03:41,189 Okay so now next. Next is Diaphragmatic 76 00:03:41,189 --> 00:03:43,576 Breathing. In Diaphragmatic breathing, 77 00:03:43,576 --> 00:03:46,749 We have to keep our hands in Gyan mudra 78 00:03:46,749 --> 00:03:49,536 Like this. So first finger touching the 79 00:03:49,536 --> 00:03:51,531 Thumb. Index finger touching the thumb 80 00:03:51,531 --> 00:03:54,286 And uh rest of the finger straight. 81 00:03:54,286 --> 00:03:56,081 And keep your hands on your shoulder 82 00:03:56,081 --> 00:03:58,966 Level and breathe in. And relax yourself 83 00:03:58,966 --> 00:04:00,762 With breathe out. Okay, friends but 84 00:04:00,762 --> 00:04:03,453 Before that we have to sit in Sukhasana. 85 00:04:03,453 --> 00:04:06,592 You can sit on the floor or you can 86 00:04:06,592 --> 00:04:09,410 Sit on the block or you can sit on the 87 00:04:09,410 --> 00:04:14,681 Pillows, okay? So, keep your hands in 88 00:04:14,681 --> 00:04:18,536 Gyan mudra. Close the eyes. Slowly, 89 00:04:18,536 --> 00:04:23,403 Breathe in and slowly breathe out. 90 00:04:23,403 --> 00:04:26,140 Slowly breathe in. Stretch your shoulders 91 00:04:26,140 --> 00:04:32,109 Back. Slowly breathe out. Feel relaxed. 92 00:04:32,109 --> 00:04:37,283 Slowly breathe in. Relax yourself, 93 00:04:37,283 --> 00:04:41,756 Relax your thoughts. Slowly breathe out. 94 00:04:41,756 --> 00:04:50,278 Feel relaxed. Now, relax your hands 95 00:04:50,278 --> 00:04:54,528 On the thighs in Gyan mudra, again. 96 00:04:54,528 --> 00:05:00,616 Slowly, breathe in and slowly 97 00:05:00,616 --> 00:05:04,753 Breathe out. Slowly open your eyes. 98 00:05:04,753 --> 00:05:07,943 Relax your hands. And relax. 99 00:05:10,713 --> 00:05:14,038 Okay so, now next. Next is Anulom Vilom. 100 00:05:14,038 --> 00:05:16,100 In Anulom Vilom we have to keep our 101 00:05:16,100 --> 00:05:19,530 Left hand in Gyan mudra on the left 102 00:05:19,530 --> 00:05:22,628 Thigh and right hand in Krishna mudra. 103 00:05:22,628 --> 00:05:25,224 Krishna mudra is first fold two fingers 104 00:05:25,224 --> 00:05:27,325 And last two fingers straight and thumb, 105 00:05:27,325 --> 00:05:29,828 Also. So now thumb on your right 106 00:05:29,828 --> 00:05:32,087 Nostril and we have to start the breathe 107 00:05:32,087 --> 00:05:34,952 In from left nostril. Breathe in. 108 00:05:34,952 --> 00:05:39,056 Close the eyes. Relax yourself. 109 00:05:39,056 --> 00:05:44,629 Breathe in three counts. One, two, three. 110 00:05:44,629 --> 00:05:46,477 Close your left nostril help of the 111 00:05:46,477 --> 00:05:48,853 Ring finger. Breathe out, right. 112 00:05:48,853 --> 00:05:55,925 One, two, three. Now, breathe in, right. 113 00:05:55,925 --> 00:06:01,087 One, two, three. Breathe out, left. 114 00:06:01,087 --> 00:06:07,136 One, two, three and relax. Relax your 115 00:06:07,136 --> 00:06:11,432 Right hand in Gyan mudra. Breathe in 116 00:06:11,432 --> 00:06:17,448 And breathe out. And relax. 117 00:06:17,448 --> 00:06:21,284 Relax your hands. And relax. 118 00:06:21,285 --> 00:06:23,688 Hope you all are feeling energised and 119 00:06:23,688 --> 00:06:25,647 Empowered with these asanas! 120 00:06:25,647 --> 00:06:27,950 Yoga is an ancient practice that 121 00:06:27,950 --> 00:06:30,418 Goes far beyond physical postures. 122 00:06:30,418 --> 00:06:32,983 It is a journey of self-discovery, 123 00:06:32,983 --> 00:06:35,829 Strength and inner peace. Yoga cultivates 124 00:06:35,829 --> 00:06:39,127 A deep sense of body awareness and 125 00:06:39,127 --> 00:06:41,923 Self-acceptance. As we move through 126 00:06:41,923 --> 00:06:44,804 Poses, we learn to appreciate our bodies 127 00:06:44,804 --> 00:06:47,639 Unique capabilities. Yoga is for every 128 00:06:47,639 --> 00:06:50,649 Woman, of all ages, abilities, and 129 00:06:50,649 --> 00:06:53,129 Backgrounds. It is a practice that meets 130 00:06:53,129 --> 00:06:55,563 You where you are and helps you grow 131 00:06:55,563 --> 00:06:57,896 In any of your favourite fields. 132 00:06:57,896 --> 00:07:00,225 So, practice yoga regularly and stay 133 00:07:00,225 --> 00:07:02,787 Healthy. And last but not the least, 134 00:07:02,787 --> 00:07:05,356 Think positive, be positive and spread 135 00:07:05,356 --> 00:07:08,365 The positivity all around you! Namaste!