Yoga Asanas For A Healthy Body For Women | International Day of Yoga 2024 Special
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0:00 - 0:03Today is the International Day of Yoga
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0:03 - 0:04With the theme of
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0:04 - 0:07“Yoga for Women Empowerment”.
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0:07 - 0:09While we had a grand celebration of
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0:09 - 0:12This event, which you can check out
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0:12 - 0:15Right here, we want to spread this
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0:15 - 0:17Goodness to all of you. So today,
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0:17 - 0:19We will explore the powerful connection
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0:19 - 0:22Between yoga and women's empowerment
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0:22 - 0:25With 5 yoga asanas for a strong mind
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0:25 - 0:28And a healthy body for all women!
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0:28 - 0:30As always, you should practice these
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0:30 - 0:33Asanas 3 times to start off with unless
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0:33 - 0:35Specified otherwise. So let’s start!
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0:38 - 0:41Okay so now first exercise is Vrikshasana.
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0:41 - 0:43In Vrikshasana we have to concentrate
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0:43 - 0:45On one point and fold the left leg
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0:45 - 0:50First near the, under the thigh like this
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0:50 - 0:53And now stretch your hands with breathe
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0:53 - 0:57In. Hands together. Stay there.
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0:57 - 1:01Stay there at least for 6 seconds.
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1:01 - 1:04And now slowly relax yourself with
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1:04 - 1:07Breathe out. Now, same with right.
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1:07 - 1:12Breathe in. Stretch your hands.
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1:12 - 1:16Feel the stretch. Bicep touching the ear.
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1:16 - 1:23Stay there and then slowly relax yourself
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1:23 - 1:26With breathe out. And relax.
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1:28 - 1:31Now next, next is Virbhadrasana.
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1:31 - 1:34In Virbhadrasana, first keep two feet
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1:34 - 1:36Distance of the feet or one and half feet
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1:36 - 1:38Distance of the feet, okay? Now stretch
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1:38 - 1:41Your left leg on left-hand side like this.
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1:41 - 1:43And now stretch your hands with
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1:43 - 1:46Breathe in. Stay there. Hands together
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1:46 - 1:50And stay. And then, slowly relax yourself
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1:50 - 1:53With breathe out. Now, same with right.
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1:53 - 1:56Right leg at ninety degrees. Stretch your
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1:56 - 1:58Left leg and stretch your hands with
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1:58 - 2:02Breathe in. Stay there. Look up
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2:02 - 2:05Just stretch yourself as much as you can.
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2:05 - 2:08And relax yourself with breathe out.
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2:08 - 2:10Okay, friends if you have knee issues then
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2:10 - 2:13You can keep your legs like this, also.
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2:13 - 2:15Don't give too much pressure and stretch
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2:15 - 2:18Your hands. And see your opposite hands,
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2:18 - 2:21Means this if you fold left knee then
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2:21 - 2:23You just concentrate on your left-hand
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2:23 - 2:26Side of the fingers and relax.
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2:26 - 2:29Then same with right. Here is breathe in.
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2:29 - 2:31Stay there and then slowly relax
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2:31 - 2:34Yourself with breathe out. And relax.
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2:37 - 2:40Okay so now, next is Trikonasana.
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2:40 - 2:42In Trikonasana keep one and half feet
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2:42 - 2:45Distance of the feet like this and
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2:45 - 2:47Stretch your hands with breathe in.
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2:47 - 2:49Keep your hands in Gyan mudra.
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2:49 - 2:52Gyan mudra is first finger and thumb
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2:52 - 2:53Touching with each other, okay?
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2:53 - 2:55Now, stretch your hands with breathe in.
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2:55 - 2:58Twist on left and slowly go down with
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2:58 - 3:00Breathe out. Just go down as much as
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3:00 - 3:02You can. At least you have to touch your
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3:02 - 3:04Knee or you have to touch the toe, okay?
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3:04 - 3:07Breathe in and out like this. Stretch your
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3:07 - 3:09Opposite hand and see your opposite
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3:09 - 3:12Hand. Come up with breathe in and on
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3:12 - 3:14Right-hand side with breathe out.
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3:14 - 3:18Stay there. Come up with breathe in.
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3:18 - 3:20One more time. Here is breathe in
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3:20 - 3:25And out. Just go down. Stomach in.
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3:25 - 3:27Come up with breathe in. And slowly
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3:27 - 3:30Go down with breathe out. Come up with
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3:30 - 3:33Breathe in and relax yourself with
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3:33 - 3:35Breathe out. And relax.
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3:38 - 3:41Okay so now next. Next is Diaphragmatic
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3:41 - 3:44Breathing. In Diaphragmatic breathing,
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3:44 - 3:47We have to keep our hands in Gyan mudra
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3:47 - 3:50Like this. So first finger touching the
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3:50 - 3:52Thumb. Index finger touching the thumb
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3:52 - 3:54And uh rest of the finger straight.
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3:54 - 3:56And keep your hands on your shoulder
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3:56 - 3:59Level and breathe in. And relax yourself
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3:59 - 4:01With breathe out. Okay, friends but
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4:01 - 4:03Before that we have to sit in Sukhasana.
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4:03 - 4:07You can sit on the floor or you can
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4:07 - 4:09Sit on the block or you can sit on the
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4:09 - 4:15Pillows, okay? So, keep your hands in
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4:15 - 4:19Gyan mudra. Close the eyes. Slowly,
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4:19 - 4:23Breathe in and slowly breathe out.
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4:23 - 4:26Slowly breathe in. Stretch your shoulders
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4:26 - 4:32Back. Slowly breathe out. Feel relaxed.
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4:32 - 4:37Slowly breathe in. Relax yourself,
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4:37 - 4:42Relax your thoughts. Slowly breathe out.
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4:42 - 4:50Feel relaxed. Now, relax your hands
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4:50 - 4:55On the thighs in Gyan mudra, again.
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4:55 - 5:01Slowly, breathe in and slowly
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5:01 - 5:05Breathe out. Slowly open your eyes.
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5:05 - 5:08Relax your hands. And relax.
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5:11 - 5:14Okay so, now next. Next is Anulom Vilom.
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5:14 - 5:16In Anulom Vilom we have to keep our
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5:16 - 5:20Left hand in Gyan mudra on the left
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5:20 - 5:23Thigh and right hand in Krishna mudra.
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5:23 - 5:25Krishna mudra is first fold two fingers
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5:25 - 5:27And last two fingers straight and thumb,
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5:27 - 5:30Also. So now thumb on your right
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5:30 - 5:32Nostril and we have to start the breathe
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5:32 - 5:35In from left nostril. Breathe in.
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5:35 - 5:39Close the eyes. Relax yourself.
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5:39 - 5:45Breathe in three counts. One, two, three.
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5:45 - 5:46Close your left nostril help of the
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5:46 - 5:49Ring finger. Breathe out, right.
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5:49 - 5:56One, two, three. Now, breathe in, right.
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5:56 - 6:01One, two, three. Breathe out, left.
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6:01 - 6:07One, two, three and relax. Relax your
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6:07 - 6:11Right hand in Gyan mudra. Breathe in
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6:11 - 6:17And breathe out. And relax.
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6:17 - 6:21Relax your hands. And relax.
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6:21 - 6:24Hope you all are feeling energised and
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6:24 - 6:26Empowered with these asanas!
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6:26 - 6:28Yoga is an ancient practice that
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6:28 - 6:30Goes far beyond physical postures.
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6:30 - 6:33It is a journey of self-discovery,
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6:33 - 6:36Strength and inner peace. Yoga cultivates
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6:36 - 6:39A deep sense of body awareness and
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6:39 - 6:42Self-acceptance. As we move through
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6:42 - 6:45Poses, we learn to appreciate our bodies
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6:45 - 6:48Unique capabilities. Yoga is for every
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6:48 - 6:51Woman, of all ages, abilities, and
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6:51 - 6:53Backgrounds. It is a practice that meets
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6:53 - 6:56You where you are and helps you grow
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6:56 - 6:58In any of your favourite fields.
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6:58 - 7:00So, practice yoga regularly and stay
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7:00 - 7:03Healthy. And last but not the least,
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7:03 - 7:05Think positive, be positive and spread
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7:05 - 7:08The positivity all around you! Namaste!
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