WEBVTT 00:00:00.011 --> 00:00:03.039 Today is the International Day of Yoga 00:00:03.039 --> 00:00:04.287 With the theme of 00:00:04.287 --> 00:00:06.664 “Yoga for Women Empowerment”. 00:00:06.664 --> 00:00:08.905 While we had a grand celebration of 00:00:08.905 --> 00:00:11.801 This event, which you can check out 00:00:11.801 --> 00:00:15.084 Right here, we want to spread this 00:00:15.084 --> 00:00:17.231 Goodness to all of you. So today, 00:00:17.231 --> 00:00:19.447 We will explore the powerful connection 00:00:19.447 --> 00:00:22.023 Between yoga and women's empowerment 00:00:22.023 --> 00:00:25.066 With 5 yoga asanas for a strong mind 00:00:25.066 --> 00:00:27.544 And a healthy body for all women! 00:00:27.544 --> 00:00:29.590 As always, you should practice these 00:00:29.590 --> 00:00:32.622 Asanas 3 times to start off with unless 00:00:32.622 --> 00:00:35.459 Specified otherwise. So let’s start! 00:00:38.206 --> 00:00:41.116 Okay so now first exercise is Vrikshasana. 00:00:41.116 --> 00:00:42.926 In Vrikshasana we have to concentrate 00:00:42.926 --> 00:00:45.173 On one point and fold the left leg 00:00:45.173 --> 00:00:49.900 First near the, under the thigh like this 00:00:49.900 --> 00:00:53.015 And now stretch your hands with breathe 00:00:53.015 --> 00:00:57.392 In. Hands together. Stay there. 00:00:57.392 --> 00:01:01.430 Stay there at least for 6 seconds. 00:01:01.430 --> 00:01:03.771 And now slowly relax yourself with 00:01:03.771 --> 00:01:06.807 Breathe out. Now, same with right. 00:01:06.807 --> 00:01:11.672 Breathe in. Stretch your hands. 00:01:11.672 --> 00:01:16.327 Feel the stretch. Bicep touching the ear. 00:01:16.327 --> 00:01:22.844 Stay there and then slowly relax yourself 00:01:22.844 --> 00:01:25.883 With breathe out. And relax. 00:01:28.218 --> 00:01:31.314 Now next, next is Virbhadrasana. 00:01:31.314 --> 00:01:33.693 In Virbhadrasana, first keep two feet 00:01:33.693 --> 00:01:36.072 Distance of the feet or one and half feet 00:01:36.072 --> 00:01:38.357 Distance of the feet, okay? Now stretch 00:01:38.357 --> 00:01:41.420 Your left leg on left-hand side like this. 00:01:41.420 --> 00:01:43.358 And now stretch your hands with 00:01:43.358 --> 00:01:46.303 Breathe in. Stay there. Hands together 00:01:46.303 --> 00:01:50.415 And stay. And then, slowly relax yourself 00:01:50.415 --> 00:01:53.415 With breathe out. Now, same with right. 00:01:53.415 --> 00:01:55.502 Right leg at ninety degrees. Stretch your 00:01:55.502 --> 00:01:58.062 Left leg and stretch your hands with 00:01:58.062 --> 00:02:01.593 Breathe in. Stay there. Look up 00:02:01.593 --> 00:02:04.684 Just stretch yourself as much as you can. 00:02:04.684 --> 00:02:07.901 And relax yourself with breathe out. 00:02:07.901 --> 00:02:10.062 Okay, friends if you have knee issues then 00:02:10.062 --> 00:02:12.749 You can keep your legs like this, also. 00:02:12.749 --> 00:02:14.704 Don't give too much pressure and stretch 00:02:14.704 --> 00:02:17.769 Your hands. And see your opposite hands, 00:02:17.769 --> 00:02:21.125 Means this if you fold left knee then 00:02:21.125 --> 00:02:23.386 You just concentrate on your left-hand 00:02:23.386 --> 00:02:25.725 Side of the fingers and relax. 00:02:25.725 --> 00:02:28.686 Then same with right. Here is breathe in. 00:02:28.686 --> 00:02:31.366 Stay there and then slowly relax 00:02:31.366 --> 00:02:34.438 Yourself with breathe out. And relax. 00:02:37.126 --> 00:02:39.910 Okay so now, next is Trikonasana. 00:02:39.910 --> 00:02:42.499 In Trikonasana keep one and half feet 00:02:42.499 --> 00:02:44.689 Distance of the feet like this and 00:02:44.689 --> 00:02:47.101 Stretch your hands with breathe in. 00:02:47.101 --> 00:02:49.383 Keep your hands in Gyan mudra. 00:02:49.383 --> 00:02:51.748 Gyan mudra is first finger and thumb 00:02:51.748 --> 00:02:53.472 Touching with each other, okay? 00:02:53.472 --> 00:02:55.387 Now, stretch your hands with breathe in. 00:02:55.387 --> 00:02:57.938 Twist on left and slowly go down with 00:02:57.938 --> 00:02:59.716 Breathe out. Just go down as much as 00:02:59.716 --> 00:03:01.973 You can. At least you have to touch your 00:03:01.973 --> 00:03:04.429 Knee or you have to touch the toe, okay? 00:03:04.429 --> 00:03:07.246 Breathe in and out like this. Stretch your 00:03:07.246 --> 00:03:08.951 Opposite hand and see your opposite 00:03:08.951 --> 00:03:12.500 Hand. Come up with breathe in and on 00:03:12.500 --> 00:03:14.220 Right-hand side with breathe out. 00:03:14.220 --> 00:03:17.729 Stay there. Come up with breathe in. 00:03:17.729 --> 00:03:20.403 One more time. Here is breathe in 00:03:20.403 --> 00:03:24.564 And out. Just go down. Stomach in. 00:03:24.564 --> 00:03:26.887 Come up with breathe in. And slowly 00:03:26.887 --> 00:03:29.977 Go down with breathe out. Come up with 00:03:29.977 --> 00:03:32.747 Breathe in and relax yourself with 00:03:32.747 --> 00:03:35.166 Breathe out. And relax. 00:03:37.966 --> 00:03:41.189 Okay so now next. Next is Diaphragmatic 00:03:41.189 --> 00:03:43.576 Breathing. In Diaphragmatic breathing, 00:03:43.576 --> 00:03:46.749 We have to keep our hands in Gyan mudra 00:03:46.749 --> 00:03:49.536 Like this. So first finger touching the 00:03:49.536 --> 00:03:51.531 Thumb. Index finger touching the thumb 00:03:51.531 --> 00:03:54.286 And uh rest of the finger straight. 00:03:54.286 --> 00:03:56.081 And keep your hands on your shoulder 00:03:56.081 --> 00:03:58.966 Level and breathe in. And relax yourself 00:03:58.966 --> 00:04:00.762 With breathe out. Okay, friends but 00:04:00.762 --> 00:04:03.453 Before that we have to sit in Sukhasana. 00:04:03.453 --> 00:04:06.592 You can sit on the floor or you can 00:04:06.592 --> 00:04:09.410 Sit on the block or you can sit on the 00:04:09.410 --> 00:04:14.681 Pillows, okay? So, keep your hands in 00:04:14.681 --> 00:04:18.536 Gyan mudra. Close the eyes. Slowly, 00:04:18.536 --> 00:04:23.403 Breathe in and slowly breathe out. 00:04:23.403 --> 00:04:26.140 Slowly breathe in. Stretch your shoulders 00:04:26.140 --> 00:04:32.109 Back. Slowly breathe out. Feel relaxed. 00:04:32.109 --> 00:04:37.283 Slowly breathe in. Relax yourself, 00:04:37.283 --> 00:04:41.756 Relax your thoughts. Slowly breathe out. 00:04:41.756 --> 00:04:50.278 Feel relaxed. Now, relax your hands 00:04:50.278 --> 00:04:54.528 On the thighs in Gyan mudra, again. 00:04:54.528 --> 00:05:00.616 Slowly, breathe in and slowly 00:05:00.616 --> 00:05:04.753 Breathe out. Slowly open your eyes. 00:05:04.753 --> 00:05:07.943 Relax your hands. And relax. 00:05:10.713 --> 00:05:14.038 Okay so, now next. Next is Anulom Vilom. 00:05:14.038 --> 00:05:16.100 In Anulom Vilom we have to keep our 00:05:16.100 --> 00:05:19.530 Left hand in Gyan mudra on the left 00:05:19.530 --> 00:05:22.628 Thigh and right hand in Krishna mudra. 00:05:22.628 --> 00:05:25.224 Krishna mudra is first fold two fingers 00:05:25.224 --> 00:05:27.325 And last two fingers straight and thumb, 00:05:27.325 --> 00:05:29.828 Also. So now thumb on your right 00:05:29.828 --> 00:05:32.087 Nostril and we have to start the breathe 00:05:32.087 --> 00:05:34.952 In from left nostril. Breathe in. 00:05:34.952 --> 00:05:39.056 Close the eyes. Relax yourself. 00:05:39.056 --> 00:05:44.629 Breathe in three counts. One, two, three. 00:05:44.629 --> 00:05:46.477 Close your left nostril help of the 00:05:46.477 --> 00:05:48.853 Ring finger. Breathe out, right. 00:05:48.853 --> 00:05:55.925 One, two, three. Now, breathe in, right. 00:05:55.925 --> 00:06:01.087 One, two, three. Breathe out, left. 00:06:01.087 --> 00:06:07.136 One, two, three and relax. Relax your 00:06:07.136 --> 00:06:11.432 Right hand in Gyan mudra. Breathe in 00:06:11.432 --> 00:06:17.448 And breathe out. And relax. 00:06:17.448 --> 00:06:21.284 Relax your hands. And relax. 00:06:21.285 --> 00:06:23.688 Hope you all are feeling energised and 00:06:23.688 --> 00:06:25.647 Empowered with these asanas! 00:06:25.647 --> 00:06:27.950 Yoga is an ancient practice that 00:06:27.950 --> 00:06:30.418 Goes far beyond physical postures. 00:06:30.418 --> 00:06:32.983 It is a journey of self-discovery, 00:06:32.983 --> 00:06:35.829 Strength and inner peace. Yoga cultivates 00:06:35.829 --> 00:06:39.127 A deep sense of body awareness and 00:06:39.127 --> 00:06:41.923 Self-acceptance. As we move through 00:06:41.923 --> 00:06:44.804 Poses, we learn to appreciate our bodies 00:06:44.804 --> 00:06:47.639 Unique capabilities. Yoga is for every 00:06:47.639 --> 00:06:50.649 Woman, of all ages, abilities, and 00:06:50.649 --> 00:06:53.129 Backgrounds. It is a practice that meets 00:06:53.129 --> 00:06:55.563 You where you are and helps you grow 00:06:55.563 --> 00:06:57.896 In any of your favourite fields. 00:06:57.896 --> 00:07:00.225 So, practice yoga regularly and stay 00:07:00.225 --> 00:07:02.787 Healthy. And last but not the least, 00:07:02.787 --> 00:07:05.356 Think positive, be positive and spread 00:07:05.356 --> 00:07:08.365 The positivity all around you! Namaste!