9:59:59.000,9:59:59.000 Today was the International Day of Yoga 9:59:59.000,9:59:59.000 With the theme of 9:59:59.000,9:59:59.000 “Yoga for Women Empowerment”. 9:59:59.000,9:59:59.000 While we had a grand celebration of 9:59:59.000,9:59:59.000 This event, which you can check out 9:59:59.000,9:59:59.000 Right here, we want to spread this 9:59:59.000,9:59:59.000 Goodness to all of you. So today, 9:59:59.000,9:59:59.000 We'll explore the powerful connection 9:59:59.000,9:59:59.000 Between yoga and women's empowerment 9:59:59.000,9:59:59.000 With 5 yoga asanas for a strong mind 9:59:59.000,9:59:59.000 And a healthy body for all women! 9:59:59.000,9:59:59.000 As always, you should practice these 9:59:59.000,9:59:59.000 Exercises 3 times to start off with unless 9:59:59.000,9:59:59.000 Specified otherwise. So let’s start! 9:59:59.000,9:59:59.000 Okay so now first exercise is Vrikshasana. 9:59:59.000,9:59:59.000 In Vrikshasana we have to concentrate 9:59:59.000,9:59:59.000 On one point and fold the left leg 9:59:59.000,9:59:59.000 First near the, under the thigh like this 9:59:59.000,9:59:59.000 And now stretch your hands with breathe 9:59:59.000,9:59:59.000 In. Hands together. Stay there. 9:59:59.000,9:59:59.000 Stay there at least for 6 seconds. 9:59:59.000,9:59:59.000 And now slowly relax yourself with 9:59:59.000,9:59:59.000 Breathe out. Now, same with right. 9:59:59.000,9:59:59.000 Breathe in. Stretch your hands. 9:59:59.000,9:59:59.000 Feel the stretch. Bicep touching the ear. 9:59:59.000,9:59:59.000 Stay there and then slowly relax yourself 9:59:59.000,9:59:59.000 With breathe out. And relax. 9:59:59.000,9:59:59.000 Now next, next is Virbhadrasana. 9:59:59.000,9:59:59.000 In Virbhadrasana, first keep two feet 9:59:59.000,9:59:59.000 Distance of the feet or one and half feet 9:59:59.000,9:59:59.000 Distance of the feet, okay? Now stretch 9:59:59.000,9:59:59.000 Your left leg on left-hand side like this. 9:59:59.000,9:59:59.000 And now stretch your hands with 9:59:59.000,9:59:59.000 Breathe in. Stay there. Hands together 9:59:59.000,9:59:59.000 And stay. And then slowly relax yourself 9:59:59.000,9:59:59.000 With breathe out. Now same with right. 9:59:59.000,9:59:59.000 Right leg at ninety degrees. Stretch your 9:59:59.000,9:59:59.000 Left leg and stretch your hands with 9:59:59.000,9:59:59.000 Breathe in. Stay there. And look up 9:59:59.000,9:59:59.000 Just stretch yourself as much as you can. 9:59:59.000,9:59:59.000 And relax yourself with breathe out. 9:59:59.000,9:59:59.000 Okay, friends if you have knee issues 9:59:59.000,9:59:59.000 And you can keep your legs like this also. 9:59:59.000,9:59:59.000 Don't give too much pressure and stretch 9:59:59.000,9:59:59.000 Your hands. And see your opposite hands, 9:59:59.000,9:59:59.000 Means this if you fold left knee then 9:59:59.000,9:59:59.000 You just concentrate on your left-hand 9:59:59.000,9:59:59.000 Side of the fingers and relax. 9:59:59.000,9:59:59.000 Then same with right. Here is breathe in. 9:59:59.000,9:59:59.000 Stay there and then slowly relax 9:59:59.000,9:59:59.000 Yourself with breathe out. And relax. 9:59:59.000,9:59:59.000 Okay so now next is Trikonasana. 9:59:59.000,9:59:59.000 In Trikonasana keep one and half feet 9:59:59.000,9:59:59.000 Distance of the feet like this and 9:59:59.000,9:59:59.000 Stretch your hands with breathe in. 9:59:59.000,9:59:59.000 Keep your hands in Gyan mudra. 9:59:59.000,9:59:59.000 Gyan mudra is first finger and thumb 9:59:59.000,9:59:59.000 Touching with each other, okay? 9:59:59.000,9:59:59.000 Now, stretch your hands with breathe in. 9:59:59.000,9:59:59.000 Twist on left and slowly go down with 9:59:59.000,9:59:59.000 Breathe out. Just go down as much as 9:59:59.000,9:59:59.000 You can. At least you have to touch your 9:59:59.000,9:59:59.000 Knee or you have to touch the toe, okay? 9:59:59.000,9:59:59.000 Breathe in and out like this. Stretch your 9:59:59.000,9:59:59.000 Opposite hand and see your opposite 9:59:59.000,9:59:59.000 Hand. Come up with breathe in and on 9:59:59.000,9:59:59.000 Right-hand side with breathe out. 9:59:59.000,9:59:59.000 Stay there. Come up with breathe in. 9:59:59.000,9:59:59.000 One more time. Here is breathe in 9:59:59.000,9:59:59.000 And out. Just go down. Stomach in. 9:59:59.000,9:59:59.000 Come up with breathe in. And slowly 9:59:59.000,9:59:59.000 Go down with breathe out. Come with 9:59:59.000,9:59:59.000 Breathe in and relax yourself with 9:59:59.000,9:59:59.000 Breathe out. And relax. 9:59:59.000,9:59:59.000 Okay so now next, next is Diaphragmatic 9:59:59.000,9:59:59.000 Breathing. In Diaphragmatic breathing, 9:59:59.000,9:59:59.000 We have to keep our hands in Gyan mudra 9:59:59.000,9:59:59.000 Like this. So first finger touching the 9:59:59.000,9:59:59.000 Thumb. Index finger touching the thumb 9:59:59.000,9:59:59.000 And uh rest of the finger straight. 9:59:59.000,9:59:59.000 And keep your hands on your shoulder 9:59:59.000,9:59:59.000 Level and breathe in. And relax yourself 9:59:59.000,9:59:59.000 With breathe out. Okay, friends but 9:59:59.000,9:59:59.000 Before that we have to sit in Sukhasana. 9:59:59.000,9:59:59.000 You can sit on the floor or you can 9:59:59.000,9:59:59.000 Sit on the block or you can sit on the 9:59:59.000,9:59:59.000 Pillows, okay? So, keep your hands in 9:59:59.000,9:59:59.000 Gyan mudra. Close the eyes. Slowly, 9:59:59.000,9:59:59.000 Breathe in and slowly breathe out. 9:59:59.000,9:59:59.000 Slowly breathe in. Stretch your shoulders 9:59:59.000,9:59:59.000 Back. Slowly breathe out. Feel relaxed. 9:59:59.000,9:59:59.000 Slowly breathe in. Relax yourself, 9:59:59.000,9:59:59.000 Relax your thoughts. Slowly breathe out. 9:59:59.000,9:59:59.000 Feel relaxed. Now, relax your hands 9:59:59.000,9:59:59.000 On the thighs in Gyan mudra again. 9:59:59.000,9:59:59.000 Slowly, breathe in and slowly 9:59:59.000,9:59:59.000 Breathe out. Slowly open your eyes. 9:59:59.000,9:59:59.000 Relax your hands. And relax. 9:59:59.000,9:59:59.000 Okay so now next next is Anulom Vilom. 9:59:59.000,9:59:59.000 In Anulom Vilom we have to keep our 9:59:59.000,9:59:59.000 Left hand in Gyan mudra on the left 9:59:59.000,9:59:59.000 Thigh and right hand in Krishna mudra. 9:59:59.000,9:59:59.000 Krishna mudra is first fold two fingers 9:59:59.000,9:59:59.000 And last two fingers straight and thumb, 9:59:59.000,9:59:59.000 Also. So now thumb on your right 9:59:59.000,9:59:59.000 Nostril and we have to start the breathe 9:59:59.000,9:59:59.000 In from left nostril. Breathe in. 9:59:59.000,9:59:59.000 Close the eyes. Relax yourself. 9:59:59.000,9:59:59.000 Breathe in three counts. One, two, three. 9:59:59.000,9:59:59.000 Close your left nostril help of the ring 9:59:59.000,9:59:59.000 Ring finger. Breathe out, right. 9:59:59.000,9:59:59.000 One, two, three. Now, breathe in, right. 9:59:59.000,9:59:59.000 One, two, three. Breathe out, left. 9:59:59.000,9:59:59.000 One, two, three and relax. Relax your 9:59:59.000,9:59:59.000 Right hand in Gyan mudra. Breathe in 9:59:59.000,9:59:59.000 And breathe out. And relax. 9:59:59.000,9:59:59.000 Relax your hands. And relax.