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00:00straight down when you're in this posture known as balasana or the child's pose as you inhale
00:04bring your hands up and then you come back to a standing posture as you exhale bring it down
00:11behind the neck as you inhale bring it up make sure you start at the back as you exhale bring
00:21it down in front of your chest then as you inhale push your hands straight out in front of you
00:27as you exhale bring it back to the chest do this three times step five as you inhale bring your
00:39hands up as you exhale bring them down behind the neck as you inhale bring your hands up fully
00:50stretch your elbows as you exhale down in front of your chest then with the full exhalation bring it
00:54behind the neck as you inhale straight out in front of you up above your head as you exhale back to the
01:03chest once more step six inhale hands up step two use a full inhalation to go up full inhalation exhale
01:14with the sound to bring it behind inhale up try to fully stretch your arms and elbows exhale down
01:23exhale down to the chest once more step three inhale hands straight out bring your hands up keep the
01:31fingers pointing straight at the ceiling exhale hands to the chest seven as you inhale push your hands
01:40straight out bring your knees to the ground lean forward and place your forehead on the ground
01:45now after the stretch your arms above your head rest your palms on the ground place your hands together
01:51on the ground so that the thumbs and pointing fingers are touching forming a triangle step four
01:56in the elbows should be slightly bent this is balasana exhale here until your breath stabilizes or for a
02:04minimum of two minutes above your head exhale down to the chest now as you nail push the hands straight
02:12out then gently stand up and come back to the starting position at the chest like this this is one cycle of
02:21yoga namaskar hands up exhale behind you we will look at a few modifications and corrections if you find it
02:31difficult to squat then you can place a support about half an inch or one inch thick below your
02:36heels to the ground and squat down exhale come back ensuring your feet are parallel to each other
02:41step six for some people while bringing the hands behind the head exhale behind the fingers are pointing
02:47backward the fingers should be pointing straight up also there's a tendency for the head to come down
02:54inhale push the hands out the head should be straight exhale come back do not move the hands too quickly
03:01or casually again push the hands out slowly come down on your knees can come down on your knees there
03:08should be slight tension in the arms as you do the movement sit on your heels and spread your knees
03:13slightly apart then slowly bring your forehead and hands onto the ground yeah so while sitting on your
03:20heels now we will do one cycle of yoga namaskar together this is incorporating all of these
03:26corrections please stand your hands flat on the ground forming a triangle stand with your feet
03:32comfortably apart and parallel to each other those of you who need a cushion as support just
03:38allow you to settle you can keep it just behind your feet and when we come to step forward to squat down
03:44you can step backward onto the cushion once the breath is settled you can slowly stand up you can use your
03:54hands to support you and come back to the starting position with your hands in namaskar
03:59come back to the standing position that's one full cycle please be seated
04:10so first time being perfect is always difficult so let's see how to support you to make it happen
04:27more effortlessly yeah so a few points to keep in mind
04:31so one thing is what happens for many people is when they bring the hands behind the neck the hands
04:43might be tilting or you might be pushing your head down now this will cause strain on your neck so
04:50instead when you come from the top when you bring your hands down as soon as you notice you're pushing
04:56your neck or tilting your hands just stop there and come back up also make sure not to do it fast
05:06if you do it fast it will not have much impact instead try to do it slow as precisely as you can
05:15one more thing is when you're exhaling you just constrict the base of your throat just like when you're
05:29swallowing water or food and you breathe from the nose but the sound comes from here we'll try it one more
05:38time try to sorry one more thing so ideally if you cannot touch your heels on the ground you
05:48can use a small support like a firm cushion and place your heels there just for the squatting part
05:57because if you're balancing on your toes the spine won't stretch and you'll miss most of the benefits of
06:02the practice so then for the squatting position you keep your heels on the edge
06:09so right now we couldn't arrange all these cushions for you
06:12so if you need it after the three standing parts just roll the back of your yoga mat
06:18and tuck it behind your heels and then you can do the squatting part that way
06:24if your feet are already flat on the ground in the squat don't bother it's not needed yeah we'll try it
06:31one more time yes
06:37please stand we'll do it once more
06:45so once again see that the feet are about shoulder with distance apart
06:49and straight ensure your eyes are open hold the mascara at the chest
06:56step one as you inhale slowly bring the hands up
07:02as you exhale with the sound bring it behind
07:07inhale up
07:11exhale down to the chest
07:12we'll do it twice more step two inhale up
07:21exhale behind
07:26inhale up exhale down in front
07:33once more step three inhale
07:36exhale
07:36and then Pierre was forced to do it
07:37full inhalation arms straight
07:40full exhalation bring it behind
07:42make sure not to push your neck
07:44inhale come up
07:47exhale down to the chest
07:52then you can squat straight down if you need that extra support
07:55just to curl the back of the yoga mat
07:57step four
08:02step four don't worry about the noise just imagine it's only you here
08:06inhale bring the hands up
08:09exhale behind you
08:13inhale up above your head
08:16exhale down in front of you
08:19inhale push your hands straight out into the front
08:22parallel to the ground
08:24exhale bring it back
08:26twice more step five inhale bring the hands up
08:31exhale bring it behind
08:35inhale up
08:37exhale down in front
08:40inhale push the hands in front of you
08:43exhale come back
08:46once more step six inhale up
08:51exhale behind
08:53inhale up
08:56exhale down in front
08:59inhale push the hands straight out
09:02exhale come back
09:05step seven again push the hands out in front of you
09:08slowly come down on your knees
09:10then stretch your toes out
09:12first sit on your heels
09:14then spread your knees a little bit apart
09:16and slowly lower the forward and hands on the ground
09:20hands flat on the floor
09:22forming a triangle
09:23don't have to stretch your arms
09:25keep the elbows slightly bent
09:28rest your forehead on the ground and you can keep your palms flat on the ground
09:32keep the fingertips the tips of thumbs and index fingers touching
09:39see if you can sit on your buttocks while having at the same time your forehead on the ground
09:45if it's too difficult just spread your knees a little more apart
09:50allow your breath to settle fully
09:51once your breath is somewhat settled you can slowly sit up you don't have to stand you can just sit in a cross-legged posture
10:03thank you so much for your participation
10:13so this practice
10:15this practice is called yoga namaskar
10:18it's there on youtube or in the satguru app also in case you wish to practice it
10:22minimum of three cycles is recommended
10:25it should be done
10:28make sure you don't have any hernia if you practice this
10:31and ladies in third and fourth month of practice pregnancy can also avoid practicing
10:35and make sure to have one and a half hours light stomach condition
10:40otherwise it's absolutely safe
10:43have a great continuation of your program
10:45right ladies and gentlemen can we give a warm round of applause for guru francisco and team
10:52i hope you all made good notes of the yoga namaskar and its benefits and now without any further ado
11:01ladies and gentlemen i'd like to call upon the honorable member of parliament and the vice president of bcci
11:09thank you