[Script Info]
Title: 
[Events]
Format: Layer, Start, End, Style, Name, MarginL, MarginR, MarginV, Effect, Text
Dialogue: 0,0:00:00.01,0:00:03.04,Default,,0000,0000,0000,,Today is the International Day of Yoga
Dialogue: 0,0:00:03.04,0:00:04.29,Default,,0000,0000,0000,,With the theme of
Dialogue: 0,0:00:04.29,0:00:06.66,Default,,0000,0000,0000,,“Yoga for Women Empowerment”.
Dialogue: 0,0:00:06.66,0:00:08.90,Default,,0000,0000,0000,,While we had a grand celebration of
Dialogue: 0,0:00:08.90,0:00:11.80,Default,,0000,0000,0000,,This event, which you can check out
Dialogue: 0,0:00:11.80,0:00:15.08,Default,,0000,0000,0000,,Right here, we want to spread this
Dialogue: 0,0:00:15.08,0:00:17.23,Default,,0000,0000,0000,,Goodness to all of you. So today,
Dialogue: 0,0:00:17.23,0:00:19.45,Default,,0000,0000,0000,,We will explore the powerful connection
Dialogue: 0,0:00:19.45,0:00:22.02,Default,,0000,0000,0000,,Between yoga and women's empowerment
Dialogue: 0,0:00:22.02,0:00:25.07,Default,,0000,0000,0000,,With 5 yoga asanas for a strong mind
Dialogue: 0,0:00:25.07,0:00:27.54,Default,,0000,0000,0000,,And a healthy body for all women!
Dialogue: 0,0:00:27.54,0:00:29.59,Default,,0000,0000,0000,,As always, you should practice these
Dialogue: 0,0:00:29.59,0:00:32.62,Default,,0000,0000,0000,,Asanas 3 times to start off with unless
Dialogue: 0,0:00:32.62,0:00:35.46,Default,,0000,0000,0000,,Specified otherwise. So let’s start!
Dialogue: 0,0:00:38.21,0:00:41.12,Default,,0000,0000,0000,,Okay so now first exercise is Vrikshasana.
Dialogue: 0,0:00:41.12,0:00:42.93,Default,,0000,0000,0000,,In Vrikshasana we have to concentrate
Dialogue: 0,0:00:42.93,0:00:45.17,Default,,0000,0000,0000,,On one point and fold the left leg
Dialogue: 0,0:00:45.17,0:00:49.90,Default,,0000,0000,0000,,First near the, under the thigh like this
Dialogue: 0,0:00:49.90,0:00:53.02,Default,,0000,0000,0000,,And now stretch your hands with breathe
Dialogue: 0,0:00:53.02,0:00:57.39,Default,,0000,0000,0000,,In. Hands together. Stay there.
Dialogue: 0,0:00:57.39,0:01:01.43,Default,,0000,0000,0000,,Stay there at least for 6 seconds.
Dialogue: 0,0:01:01.43,0:01:03.77,Default,,0000,0000,0000,,And now slowly relax yourself with
Dialogue: 0,0:01:03.77,0:01:06.81,Default,,0000,0000,0000,,Breathe out. Now, same with right.
Dialogue: 0,0:01:06.81,0:01:11.67,Default,,0000,0000,0000,,Breathe in. Stretch your hands.
Dialogue: 0,0:01:11.67,0:01:16.33,Default,,0000,0000,0000,,Feel the stretch. Bicep touching the ear.
Dialogue: 0,0:01:16.33,0:01:22.84,Default,,0000,0000,0000,,Stay there and then slowly relax yourself
Dialogue: 0,0:01:22.84,0:01:25.88,Default,,0000,0000,0000,,With breathe out. And relax.
Dialogue: 0,0:01:28.22,0:01:31.31,Default,,0000,0000,0000,,Now next, next is Virbhadrasana.
Dialogue: 0,0:01:31.31,0:01:33.69,Default,,0000,0000,0000,,In Virbhadrasana, first keep two feet
Dialogue: 0,0:01:33.69,0:01:36.07,Default,,0000,0000,0000,,Distance of the feet or one and half feet
Dialogue: 0,0:01:36.07,0:01:38.36,Default,,0000,0000,0000,,Distance of the feet, okay? Now stretch
Dialogue: 0,0:01:38.36,0:01:41.42,Default,,0000,0000,0000,,Your left leg on left-hand side like this.
Dialogue: 0,0:01:41.42,0:01:43.36,Default,,0000,0000,0000,,And now stretch your hands with
Dialogue: 0,0:01:43.36,0:01:46.30,Default,,0000,0000,0000,,Breathe in. Stay there. Hands together
Dialogue: 0,0:01:46.30,0:01:50.42,Default,,0000,0000,0000,,And stay. And then, slowly relax yourself
Dialogue: 0,0:01:50.42,0:01:53.42,Default,,0000,0000,0000,,With breathe out. Now, same with right.
Dialogue: 0,0:01:53.42,0:01:55.50,Default,,0000,0000,0000,,Right leg at ninety degrees. Stretch your
Dialogue: 0,0:01:55.50,0:01:58.06,Default,,0000,0000,0000,,Left leg and stretch your hands with
Dialogue: 0,0:01:58.06,0:02:01.59,Default,,0000,0000,0000,,Breathe in. Stay there. Look up
Dialogue: 0,0:02:01.59,0:02:04.68,Default,,0000,0000,0000,,Just stretch yourself as much as you can.
Dialogue: 0,0:02:04.68,0:02:07.90,Default,,0000,0000,0000,,And relax yourself with breathe out.
Dialogue: 0,0:02:07.90,0:02:10.06,Default,,0000,0000,0000,,Okay, friends if you have knee issues then
Dialogue: 0,0:02:10.06,0:02:12.75,Default,,0000,0000,0000,,You can keep your legs like this, also.
Dialogue: 0,0:02:12.75,0:02:14.70,Default,,0000,0000,0000,,Don't give too much pressure and stretch
Dialogue: 0,0:02:14.70,0:02:17.77,Default,,0000,0000,0000,,Your hands. And see your opposite hands,
Dialogue: 0,0:02:17.77,0:02:21.12,Default,,0000,0000,0000,,Means this if you fold left knee then
Dialogue: 0,0:02:21.12,0:02:23.39,Default,,0000,0000,0000,,You just concentrate on your left-hand
Dialogue: 0,0:02:23.39,0:02:25.72,Default,,0000,0000,0000,,Side of the fingers and relax.
Dialogue: 0,0:02:25.72,0:02:28.69,Default,,0000,0000,0000,,Then same with right. Here is breathe in.
Dialogue: 0,0:02:28.69,0:02:31.37,Default,,0000,0000,0000,,Stay there and then slowly relax
Dialogue: 0,0:02:31.37,0:02:34.44,Default,,0000,0000,0000,,Yourself with breathe out. And relax.
Dialogue: 0,0:02:37.13,0:02:39.91,Default,,0000,0000,0000,,Okay so now, next is Trikonasana.
Dialogue: 0,0:02:39.91,0:02:42.50,Default,,0000,0000,0000,,In Trikonasana keep one and half feet
Dialogue: 0,0:02:42.50,0:02:44.69,Default,,0000,0000,0000,,Distance of the feet like this and
Dialogue: 0,0:02:44.69,0:02:47.10,Default,,0000,0000,0000,,Stretch your hands with breathe in.
Dialogue: 0,0:02:47.10,0:02:49.38,Default,,0000,0000,0000,,Keep your hands in Gyan mudra.
Dialogue: 0,0:02:49.38,0:02:51.75,Default,,0000,0000,0000,,Gyan mudra is first finger and thumb
Dialogue: 0,0:02:51.75,0:02:53.47,Default,,0000,0000,0000,,Touching with each other, okay?
Dialogue: 0,0:02:53.47,0:02:55.39,Default,,0000,0000,0000,,Now, stretch your hands with breathe in.
Dialogue: 0,0:02:55.39,0:02:57.94,Default,,0000,0000,0000,,Twist on left and slowly go down with
Dialogue: 0,0:02:57.94,0:02:59.72,Default,,0000,0000,0000,,Breathe out. Just go down as much as
Dialogue: 0,0:02:59.72,0:03:01.97,Default,,0000,0000,0000,,You can. At least you have to touch your
Dialogue: 0,0:03:01.97,0:03:04.43,Default,,0000,0000,0000,,Knee or you have to touch the toe, okay?
Dialogue: 0,0:03:04.43,0:03:07.25,Default,,0000,0000,0000,,Breathe in and out like this. Stretch your
Dialogue: 0,0:03:07.25,0:03:08.95,Default,,0000,0000,0000,,Opposite hand and see your opposite
Dialogue: 0,0:03:08.95,0:03:12.50,Default,,0000,0000,0000,,Hand. Come up with breathe in and on
Dialogue: 0,0:03:12.50,0:03:14.22,Default,,0000,0000,0000,,Right-hand side with breathe out.
Dialogue: 0,0:03:14.22,0:03:17.73,Default,,0000,0000,0000,,Stay there. Come up with breathe in.
Dialogue: 0,0:03:17.73,0:03:20.40,Default,,0000,0000,0000,,One more time. Here is breathe in
Dialogue: 0,0:03:20.40,0:03:24.56,Default,,0000,0000,0000,,And out. Just go down. Stomach in.
Dialogue: 0,0:03:24.56,0:03:26.89,Default,,0000,0000,0000,,Come up with breathe in. And slowly
Dialogue: 0,0:03:26.89,0:03:29.98,Default,,0000,0000,0000,,Go down with breathe out. Come up with
Dialogue: 0,0:03:29.98,0:03:32.75,Default,,0000,0000,0000,,Breathe in and relax yourself with
Dialogue: 0,0:03:32.75,0:03:35.17,Default,,0000,0000,0000,,Breathe out. And relax.
Dialogue: 0,0:03:37.97,0:03:41.19,Default,,0000,0000,0000,,Okay so now next. Next is Diaphragmatic
Dialogue: 0,0:03:41.19,0:03:43.58,Default,,0000,0000,0000,,Breathing. In Diaphragmatic breathing,
Dialogue: 0,0:03:43.58,0:03:46.75,Default,,0000,0000,0000,,We have to keep our hands in Gyan mudra
Dialogue: 0,0:03:46.75,0:03:49.54,Default,,0000,0000,0000,,Like this. So first finger touching the
Dialogue: 0,0:03:49.54,0:03:51.53,Default,,0000,0000,0000,,Thumb. Index finger touching the thumb
Dialogue: 0,0:03:51.53,0:03:54.29,Default,,0000,0000,0000,,And uh rest of the finger straight.
Dialogue: 0,0:03:54.29,0:03:56.08,Default,,0000,0000,0000,,And keep your hands on your shoulder
Dialogue: 0,0:03:56.08,0:03:58.97,Default,,0000,0000,0000,,Level and breathe in. And relax yourself
Dialogue: 0,0:03:58.97,0:04:00.76,Default,,0000,0000,0000,,With breathe out. Okay, friends but
Dialogue: 0,0:04:00.76,0:04:03.45,Default,,0000,0000,0000,,Before that we have to sit in Sukhasana.
Dialogue: 0,0:04:03.45,0:04:06.59,Default,,0000,0000,0000,,You can sit on the floor or you can
Dialogue: 0,0:04:06.59,0:04:09.41,Default,,0000,0000,0000,,Sit on the block or you can sit on the
Dialogue: 0,0:04:09.41,0:04:14.68,Default,,0000,0000,0000,,Pillows, okay? So, keep your hands in
Dialogue: 0,0:04:14.68,0:04:18.54,Default,,0000,0000,0000,,Gyan mudra. Close the eyes. Slowly,
Dialogue: 0,0:04:18.54,0:04:23.40,Default,,0000,0000,0000,,Breathe in and slowly breathe out.
Dialogue: 0,0:04:23.40,0:04:26.14,Default,,0000,0000,0000,,Slowly breathe in. Stretch your shoulders
Dialogue: 0,0:04:26.14,0:04:32.11,Default,,0000,0000,0000,,Back. Slowly breathe out. Feel relaxed.
Dialogue: 0,0:04:32.11,0:04:37.28,Default,,0000,0000,0000,,Slowly breathe in. Relax yourself,
Dialogue: 0,0:04:37.28,0:04:41.76,Default,,0000,0000,0000,,Relax your thoughts. Slowly breathe out.
Dialogue: 0,0:04:41.76,0:04:50.28,Default,,0000,0000,0000,,Feel relaxed. Now, relax your hands
Dialogue: 0,0:04:50.28,0:04:54.53,Default,,0000,0000,0000,,On the thighs in Gyan mudra, again.
Dialogue: 0,0:04:54.53,0:05:00.62,Default,,0000,0000,0000,,Slowly, breathe in and slowly
Dialogue: 0,0:05:00.62,0:05:04.75,Default,,0000,0000,0000,,Breathe out. Slowly open your eyes.
Dialogue: 0,0:05:04.75,0:05:07.94,Default,,0000,0000,0000,,Relax your hands. And relax.
Dialogue: 0,0:05:10.71,0:05:14.04,Default,,0000,0000,0000,,Okay so, now next. Next is Anulom Vilom.
Dialogue: 0,0:05:14.04,0:05:16.10,Default,,0000,0000,0000,,In Anulom Vilom we have to keep our
Dialogue: 0,0:05:16.10,0:05:19.53,Default,,0000,0000,0000,,Left hand in Gyan mudra on the left
Dialogue: 0,0:05:19.53,0:05:22.63,Default,,0000,0000,0000,,Thigh and right hand in Krishna mudra.
Dialogue: 0,0:05:22.63,0:05:25.22,Default,,0000,0000,0000,,Krishna mudra is first fold two fingers
Dialogue: 0,0:05:25.22,0:05:27.32,Default,,0000,0000,0000,,And last two fingers straight and thumb,
Dialogue: 0,0:05:27.32,0:05:29.83,Default,,0000,0000,0000,,Also. So now thumb on your right
Dialogue: 0,0:05:29.83,0:05:32.09,Default,,0000,0000,0000,,Nostril and we have to start the breathe
Dialogue: 0,0:05:32.09,0:05:34.95,Default,,0000,0000,0000,,In from left nostril. Breathe in.
Dialogue: 0,0:05:34.95,0:05:39.06,Default,,0000,0000,0000,,Close the eyes. Relax yourself.
Dialogue: 0,0:05:39.06,0:05:44.63,Default,,0000,0000,0000,,Breathe in three counts. One, two, three.
Dialogue: 0,0:05:44.63,0:05:46.48,Default,,0000,0000,0000,,Close your left nostril help of the
Dialogue: 0,0:05:46.48,0:05:48.85,Default,,0000,0000,0000,,Ring finger. Breathe out, right.
Dialogue: 0,0:05:48.85,0:05:55.92,Default,,0000,0000,0000,,One, two, three. Now, breathe in, right.
Dialogue: 0,0:05:55.92,0:06:01.09,Default,,0000,0000,0000,,One, two, three. Breathe out, left.
Dialogue: 0,0:06:01.09,0:06:07.14,Default,,0000,0000,0000,,One, two, three and relax. Relax your
Dialogue: 0,0:06:07.14,0:06:11.43,Default,,0000,0000,0000,,Right hand in Gyan mudra. Breathe in
Dialogue: 0,0:06:11.43,0:06:17.45,Default,,0000,0000,0000,,And breathe out. And relax.
Dialogue: 0,0:06:17.45,0:06:21.28,Default,,0000,0000,0000,,Relax your hands. And relax.
Dialogue: 0,0:06:21.28,0:06:23.69,Default,,0000,0000,0000,,Hope you all are feeling energised and
Dialogue: 0,0:06:23.69,0:06:25.65,Default,,0000,0000,0000,,Empowered with these asanas!
Dialogue: 0,0:06:25.65,0:06:27.95,Default,,0000,0000,0000,,Yoga is an ancient practice that
Dialogue: 0,0:06:27.95,0:06:30.42,Default,,0000,0000,0000,,Goes far beyond physical postures.
Dialogue: 0,0:06:30.42,0:06:32.98,Default,,0000,0000,0000,,It is a journey of self-discovery,
Dialogue: 0,0:06:32.98,0:06:35.83,Default,,0000,0000,0000,,Strength and inner peace. Yoga cultivates
Dialogue: 0,0:06:35.83,0:06:39.13,Default,,0000,0000,0000,,A deep sense of body awareness and
Dialogue: 0,0:06:39.13,0:06:41.92,Default,,0000,0000,0000,,Self-acceptance. As we move through
Dialogue: 0,0:06:41.92,0:06:44.80,Default,,0000,0000,0000,,Poses, we learn to appreciate our bodies
Dialogue: 0,0:06:44.80,0:06:47.64,Default,,0000,0000,0000,,Unique capabilities. Yoga is for every
Dialogue: 0,0:06:47.64,0:06:50.65,Default,,0000,0000,0000,,Woman, of all ages, abilities, and
Dialogue: 0,0:06:50.65,0:06:53.13,Default,,0000,0000,0000,,Backgrounds. It is a practice that meets
Dialogue: 0,0:06:53.13,0:06:55.56,Default,,0000,0000,0000,,You where you are and helps you grow
Dialogue: 0,0:06:55.56,0:06:57.90,Default,,0000,0000,0000,,In any of your favourite fields.
Dialogue: 0,0:06:57.90,0:07:00.22,Default,,0000,0000,0000,,So, practice yoga regularly and stay
Dialogue: 0,0:07:00.22,0:07:02.79,Default,,0000,0000,0000,,Healthy. And last but not the least,
Dialogue: 0,0:07:02.79,0:07:05.36,Default,,0000,0000,0000,,Think positive, be positive and spread
Dialogue: 0,0:07:05.36,0:07:08.36,Default,,0000,0000,0000,,The positivity all around you! Namaste!