Today is the International Day of Yoga

With the theme of

“Yoga for Women Empowerment”.

While we had a grand celebration of

This event, which you can check out

Right here, we want to spread this

Goodness to all of you. So today,

We will explore the powerful connection

Between yoga and women's empowerment

With 5 yoga asanas for a strong mind

And a healthy body for all women!

As always, you should practice these

Asanas 3 times to start off with unless

Specified otherwise. So let’s start!

Okay so now first exercise is Vrikshasana.

In Vrikshasana we have to concentrate

On one point and fold the left leg

First near the, under the thigh like this

And now stretch your hands with breathe

In. Hands together. Stay there.

Stay there at least for 6 seconds.

And now slowly relax yourself with

Breathe out. Now, same with right.

Breathe in. Stretch your hands.

Feel the stretch. Bicep touching the ear.

Stay there and then slowly relax yourself

With breathe out. And relax.

Now next, next is Virbhadrasana.

In Virbhadrasana, first keep two feet

Distance of the feet or one and half feet

Distance of the feet, okay? Now stretch

Your left leg on left-hand side like this.

And now stretch your hands with

Breathe in. Stay there. Hands together

And stay. And then, slowly relax yourself

With breathe out. Now, same with right.

Right leg at ninety degrees. Stretch your

Left leg and stretch your hands with

Breathe in. Stay there. Look up

Just stretch yourself as much as you can.

And relax yourself with breathe out.

Okay, friends if you have knee issues then

You can keep your legs like this, also.

Don't give too much pressure and stretch

Your hands. And see your opposite hands,

Means this if you fold left knee then

You just concentrate on your left-hand

Side of the fingers and relax.

Then same with right. Here is breathe in.

Stay there and then slowly relax

Yourself with breathe out. And relax.

Okay so now, next is Trikonasana.

In Trikonasana keep one and half feet

Distance of the feet like this and

Stretch your hands with breathe in.

Keep your hands in Gyan mudra.

Gyan mudra is first finger and thumb

Touching with each other, okay?

Now, stretch your hands with breathe in.

Twist on left and slowly go down with

Breathe out. Just go down as much as

You can. At least you have to touch your

Knee or you have to touch the toe, okay?

Breathe in and out like this. Stretch your

Opposite hand and see your opposite

Hand. Come up with breathe in and on

Right-hand side with breathe out.

Stay there. Come up with breathe in.

One more time. Here is breathe in

And out. Just go down. Stomach in.

Come up with breathe in. And slowly

Go down with breathe out. Come up with

Breathe in and relax yourself with

Breathe out. And relax.

Okay so now next. Next is Diaphragmatic

Breathing. In Diaphragmatic breathing,

We have to keep our hands in Gyan mudra

Like this. So first finger touching the

Thumb. Index finger touching the thumb

And uh rest of the finger straight.

And keep your hands on your shoulder

Level and breathe in. And relax yourself

With breathe out. Okay, friends but

Before that we have to sit in Sukhasana.

You can sit on the floor or you can

Sit on the block or you can sit on the

Pillows, okay? So, keep your hands in

Gyan mudra. Close the eyes. Slowly,

Breathe in and slowly breathe out.

Slowly breathe in. Stretch your shoulders

Back. Slowly breathe out. Feel relaxed.

Slowly breathe in. Relax yourself,

Relax your thoughts. Slowly breathe out.

Feel relaxed. Now, relax your hands

On the thighs in Gyan mudra, again.

Slowly, breathe in and slowly

Breathe out. Slowly open your eyes.

Relax your hands. And relax.

Okay so, now next. Next is Anulom Vilom.

In Anulom Vilom we have to keep our

Left hand in Gyan mudra on the left

Thigh and right hand in Krishna mudra.

Krishna mudra is first fold two fingers

And last two fingers straight and thumb,

Also. So now thumb on your right

Nostril and we have to start the breathe

In from left nostril. Breathe in.

Close the eyes. Relax yourself.

Breathe in three counts. One, two, three.

Close your left nostril help of the

Ring finger. Breathe out, right.

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

One, two, three. Breathe out, left.

One, two, three and relax. Relax your

Right hand in Gyan mudra. Breathe in

And breathe out. And relax.

Relax your hands. And relax.

Hope you all are feeling energised and

Empowered with these asanas!

Yoga is an ancient practice that

Goes far beyond physical postures.

It is a journey of self-discovery,

Strength and inner peace. Yoga cultivates

A deep sense of body awareness and

Self-acceptance. As we move through

Poses, we learn to appreciate our bodies

Unique capabilities. Yoga is for every

Woman, of all ages, abilities, and

Backgrounds. It is a practice that meets

You where you are and helps you grow

In any of your favourite fields.

So, practice yoga regularly and stay

Healthy. And last but not the least,

Think positive, be positive and spread

The positivity all around you! Namaste!