WEBVTT 99:59:59.999 --> 99:59:59.999 Today was the International Day of Yoga 99:59:59.999 --> 99:59:59.999 With the theme of 99:59:59.999 --> 99:59:59.999 “Yoga for Women Empowerment”. 99:59:59.999 --> 99:59:59.999 While we had a grand celebration of 99:59:59.999 --> 99:59:59.999 This event, which you can check out 99:59:59.999 --> 99:59:59.999 Right here, we want to spread this 99:59:59.999 --> 99:59:59.999 Goodness to all of you. So today, 99:59:59.999 --> 99:59:59.999 We'll explore the powerful connection 99:59:59.999 --> 99:59:59.999 Between yoga and women's empowerment 99:59:59.999 --> 99:59:59.999 With 5 yoga asanas for a strong mind 99:59:59.999 --> 99:59:59.999 And a healthy body for all women! 99:59:59.999 --> 99:59:59.999 As always, you should practice these 99:59:59.999 --> 99:59:59.999 Exercises 3 times to start off with unless 99:59:59.999 --> 99:59:59.999 Specified otherwise. So let’s start! 99:59:59.999 --> 99:59:59.999 Okay so now first exercise is Vrikshasana. 99:59:59.999 --> 99:59:59.999 In Vrikshasana we have to concentrate 99:59:59.999 --> 99:59:59.999 On one point and fold the left leg 99:59:59.999 --> 99:59:59.999 First near the, under the thigh like this 99:59:59.999 --> 99:59:59.999 And now stretch your hands with breathe 99:59:59.999 --> 99:59:59.999 In. Hands together. Stay there. 99:59:59.999 --> 99:59:59.999 Stay there at least for 6 seconds. 99:59:59.999 --> 99:59:59.999 And now slowly relax yourself with 99:59:59.999 --> 99:59:59.999 Breathe out. Now, same with right. 99:59:59.999 --> 99:59:59.999 Breathe in. Stretch your hands. 99:59:59.999 --> 99:59:59.999 Feel the stretch. Bicep touching the ear. 99:59:59.999 --> 99:59:59.999 Stay there and then slowly relax yourself 99:59:59.999 --> 99:59:59.999 With breathe out. And relax. 99:59:59.999 --> 99:59:59.999 Now next, next is Virbhadrasana. 99:59:59.999 --> 99:59:59.999 In Virbhadrasana, first keep two feet 99:59:59.999 --> 99:59:59.999 Distance of the feet or one and half feet 99:59:59.999 --> 99:59:59.999 Distance of the feet, okay? Now stretch 99:59:59.999 --> 99:59:59.999 Your left leg on left-hand side like this. 99:59:59.999 --> 99:59:59.999 And now stretch your hands with 99:59:59.999 --> 99:59:59.999 Breathe in. Stay there. Hands together 99:59:59.999 --> 99:59:59.999 And stay. And then slowly relax yourself 99:59:59.999 --> 99:59:59.999 With breathe out. Now same with right. 99:59:59.999 --> 99:59:59.999 Right leg at ninety degrees. Stretch your 99:59:59.999 --> 99:59:59.999 Left leg and stretch your hands with 99:59:59.999 --> 99:59:59.999 Breathe in. Stay there. And look up 99:59:59.999 --> 99:59:59.999 Just stretch yourself as much as you can. 99:59:59.999 --> 99:59:59.999 And relax yourself with breathe out. 99:59:59.999 --> 99:59:59.999 Okay, friends if you have knee issues 99:59:59.999 --> 99:59:59.999 And you can keep your legs like this also. 99:59:59.999 --> 99:59:59.999 Don't give too much pressure and stretch 99:59:59.999 --> 99:59:59.999 Your hands. And see your opposite hands, 99:59:59.999 --> 99:59:59.999 Means this if you fold left knee then 99:59:59.999 --> 99:59:59.999 You just concentrate on your left-hand 99:59:59.999 --> 99:59:59.999 Side of the fingers and relax. 99:59:59.999 --> 99:59:59.999 Then same with right. Here is breathe in. 99:59:59.999 --> 99:59:59.999 Stay there and then slowly relax 99:59:59.999 --> 99:59:59.999 Yourself with breathe out. And relax. 99:59:59.999 --> 99:59:59.999 Okay so now next is Trikonasana. 99:59:59.999 --> 99:59:59.999 In Trikonasana keep one and half feet 99:59:59.999 --> 99:59:59.999 Distance of the feet like this and 99:59:59.999 --> 99:59:59.999 Stretch your hands with breathe in. 99:59:59.999 --> 99:59:59.999 Keep your hands in Gyan mudra. 99:59:59.999 --> 99:59:59.999 Gyan mudra is first finger and thumb 99:59:59.999 --> 99:59:59.999 Touching with each other, okay? 99:59:59.999 --> 99:59:59.999 Now, stretch your hands with breathe in. 99:59:59.999 --> 99:59:59.999 Twist on left and slowly go down with 99:59:59.999 --> 99:59:59.999 Breathe out. Just go down as much as 99:59:59.999 --> 99:59:59.999 You can. At least you have to touch your 99:59:59.999 --> 99:59:59.999 Knee or you have to touch the toe, okay? 99:59:59.999 --> 99:59:59.999 Breathe in and out like this. Stretch your 99:59:59.999 --> 99:59:59.999 Opposite hand and see your opposite 99:59:59.999 --> 99:59:59.999 Hand. Come up with breathe in and on 99:59:59.999 --> 99:59:59.999 Right-hand side with breathe out. 99:59:59.999 --> 99:59:59.999 Stay there. Come up with breathe in. 99:59:59.999 --> 99:59:59.999 One more time. Here is breathe in 99:59:59.999 --> 99:59:59.999 And out. Just go down. Stomach in. 99:59:59.999 --> 99:59:59.999 Come up with breathe in. And slowly 99:59:59.999 --> 99:59:59.999 Go down with breathe out. Come with 99:59:59.999 --> 99:59:59.999 Breathe in and relax yourself with 99:59:59.999 --> 99:59:59.999 Breathe out. And relax. 99:59:59.999 --> 99:59:59.999 Okay so now next, next is Diaphragmatic 99:59:59.999 --> 99:59:59.999 Breathing. In Diaphragmatic breathing, 99:59:59.999 --> 99:59:59.999 We have to keep our hands in Gyan mudra 99:59:59.999 --> 99:59:59.999 Like this. So first finger touching the 99:59:59.999 --> 99:59:59.999 Thumb. Index finger touching the thumb 99:59:59.999 --> 99:59:59.999 And uh rest of the finger straight. 99:59:59.999 --> 99:59:59.999 And keep your hands on your shoulder 99:59:59.999 --> 99:59:59.999 Level and breathe in. And relax yourself 99:59:59.999 --> 99:59:59.999 With breathe out. Okay, friends but 99:59:59.999 --> 99:59:59.999 Before that we have to sit in Sukhasana. 99:59:59.999 --> 99:59:59.999 You can sit on the floor or you can 99:59:59.999 --> 99:59:59.999 Sit on the block or you can sit on the 99:59:59.999 --> 99:59:59.999 Pillows, okay? So, keep your hands in 99:59:59.999 --> 99:59:59.999 Gyan mudra. Close the eyes. Slowly, 99:59:59.999 --> 99:59:59.999 Breathe in and slowly breathe out. 99:59:59.999 --> 99:59:59.999 Slowly breathe in. Stretch your shoulders 99:59:59.999 --> 99:59:59.999 Back. Slowly breathe out. Feel relaxed.