- 16 minutes ago
With PMOS and fertility concerns increasingly affecting younger women, lifestyle changes are gaining attention as part of reproductive healthcare. Speaking at the India Today HealthWealth Summit, Yoga Acharya Ira Trivedi explained how yoga can support women dealing with PMOS and help them navigate pregnancy.
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00:00With us, Ira Trivedi, who is an author and also a yogini.
00:05Internationally, Ira has done a lot of work.
00:07Today, we are going to work here.
00:09We are going to work in our lives again,
00:12who have not started the work until now.
00:14So, we will start this way,
00:16so that everyone will do it.
00:18Ira, first of all, I would like to ask you this,
00:22because, look, the weather is changing.
00:24Today, the weather is changing, the rain is changing.
00:26With it, the pollution also increases.
00:28So, how do we focus on breathing?
00:31Let's start with that.
00:33So, first of all, let's sit.
00:35We are sitting in the Karam Dhayak posture.
00:38And we are doing a small warm-up.
00:41So, whenever we start the yoga,
00:45a small warm-up is very important.
00:48And, before the warm-up,
00:50there is a mental warm-up.
00:52That means, a small meditation.
00:55If you take meditation,
00:57and if you take a mental health,
01:00then this mental health,
01:01that is,
01:02in this life,
01:03you have to come true.
01:04So, whatever you want.
01:06Often times,
01:08I have put a mental health in many things,
01:10and it has been blossomed in my life.
01:13So,
01:14if you need a job,
01:16weight loss,
01:17if you do anything,
01:18if you do anything,
01:19if you do anything,
01:20then it will come into your life.
01:23Okay?
01:24So, just think that,
01:26before meditation and yoga,
01:28there is a mental health.
01:28I am telling you a very secret.
01:31You know,
01:31that I have used in my own life,
01:34in so many situations.
01:36So, let's start.
01:37So, a small thing,
01:38if you are sitting on the ground,
01:40or if you are sitting on the couch,
01:42if you are sitting on the couch,
01:58popping up,
01:59It will be a magical thing.
02:00So, let's start,
02:01we really need to be in meditation.
02:03We also want to be physically fit,
02:05but we also need to be mentally fit,
02:06so that is...
02:07Exactly.
02:08So, that's why,
02:08I have said,
02:09that we will do warm-up.
02:10But, the first thing that is warm-up,
02:13that is what is mental warm-up,
02:14which is the body,
02:16and our body ready for your in mind,
02:18for the yoga.
02:19So, let's open our eyes.
02:22And first,
02:23you focus within your breath.
02:25So, what you are getting in the breath.
02:28and the breath is coming out of this deep breath
02:32so inhale deeply
02:35exhale completely
02:39inhale deeply
02:43exhale completely
02:46just do your whole body, body and mind
02:50and relax
02:53notice that as you inhale this
02:57and as you exhale this
02:59so your whole body is relaxing
03:02the whole mind is coming in a present moment
03:07which is your body
03:09it is focusing on my voice and your breath
03:16so bring the focus to your breath
03:19and bring the focus to your mind
03:24and now let's bring the focus on your toes
03:28put your mind on your toes
03:31your ankles, calves, knees, thighs
03:43hips, lower back, upper back, mid back
03:50bring the focus on your fingers, palms, wrists
03:57forearms, elbows, upper arms, shoulders, neck
04:04chin, lips, nose, eyes and forehead
04:09relax the whole body
04:11my body is relaxed
04:13my body is relaxed
04:14my body is ready for doing yoga
04:19I am relaxed
04:21I am relaxed
04:23I am relaxed
04:24I am relaxed
04:42and repeat that
04:43and repeat that
04:44whatever you want
04:46whatever you want
04:47whatever you want
04:49emotions, material, wealth
04:51mental wealth, health wealth
04:53what you want to bring in your life
04:56you want to bring in one line
05:07and then we will join our hands
05:11and one time
05:13everyone will do Aum
05:14so inhale deeply
05:24Aum
05:31slowly, slowly
05:32now take your hands
05:34and with those hands
05:35on your eyes
05:38and with those eyes
05:39on your temples
05:40with 10 fingers
05:42on your head
05:44may I bring this peace into the world
05:46may I bring this joy into the world
05:48may I bring this bliss into the world
05:51may I bring this bliss into the world
05:51Hary Om Tat Sat
05:53Hary Om Tat Sat
05:54Hary Om Tat Sat
05:55slowly, slowly, slowly
05:55open your eyes
05:56blink
05:58see, the good thing is that
06:00the one who is sitting on the chair
06:02he can do it
06:03he can do it
06:03but Neera, the chair
06:05it gives a lot of difficulty
06:07but when we have office
06:09we have to go and sit
06:10so
06:11so
06:11this one who is doing
06:12our wife
06:13how to fix it
06:14how to fix it
06:15because
06:16back pain
06:17is very big
06:18our posture
06:19is very big
06:20so how to fix it
06:22how to fix it
06:41inhale and exhale
06:43inhale and exhale
06:43and just hold the whole body
06:44just hold the whole body
06:46just hold the whole body
06:46let's start
06:47it is so easy
06:48it is very easy
06:50it is very easy
06:50but what do we do
06:53what do we do
06:53is that
06:53we rotate the spine
06:54to 360 degrees
06:56rotate
06:57okay
06:57the spine
06:59which should be
07:00to 360 degrees
07:01so you will feel
07:02on the side side
07:03feel
07:04so
07:05we will first
07:06forward or backward
07:07do it
07:08okay
07:08so what happens
07:10what happens
07:10in this
07:12what happens
07:14in this
07:14that
07:14this whole
07:16will rotate
07:17its spine
07:18okay
07:19and then
07:21back
07:21so
07:22we will take it
07:23so
07:24press the knees
07:25and back
07:27and take the breath
07:29inhale and exhale
07:31very good
07:32inhale and exhale
07:33like
07:34and back
07:35so
07:36you already feel
07:37a little bit
07:38a little bit
07:38a little bit
07:40flexibility
07:41too
07:42so the spine
07:43which is like
07:44we are sitting
07:45and sitting
07:46is completely stiff
07:47so
07:48our spine
07:49is open
07:49so these are two
07:50very simple movements
07:52I feel so good
07:54that I will just do it
07:55you know
07:55it's a simple
07:57good movement
07:57so we are
07:59round and forward
08:00in the gym
08:00the body is very stiff
08:02so this also works
08:04very easy
08:05so it's a simple
08:06easy movement
08:07which any
08:08people can do
08:09if we are sitting
08:09at home
08:10and watching TV
08:12so if we have started
08:13this
08:14rotation
08:15and back
08:15then the spine
08:17becomes a complete
08:17movement
08:19and the spine
08:20becomes a very
08:22important thing
08:22in yoga
08:23so
08:24that's why
08:25simple movements
08:26the other thing
08:27is that
08:27our spine
08:28is a whole
08:30part
08:30we feel
08:31that the neck
08:32has become a problem
08:33that the back
08:34has become a problem
08:36especially the youth
08:37people
08:37first of all
08:38they have a neck
08:39problem
08:39cervical spine
08:42because
08:42the whole day
08:43we get into
08:44such a position
08:46so
08:46that's why
08:47you have a simple
08:49exercise
08:50exercise
08:50is very important
08:51just like simple
08:52neck rotations
08:54simple
08:55neck rotations
08:55these are so
08:56necessary things
08:57in today's environment
08:58that we use
08:59the phone
09:00clockwise
09:01and counter clockwise
09:03just this
09:03meaning
09:04standing
09:05standing
09:05standing
09:07forward and backward
09:08this becomes
09:09very very important
09:10okay, so
09:11simple movements
09:13exercise
09:13and if you do this
09:153-4 times
09:16that you can sit
09:17on the chair
09:17down
09:18on the sofa
09:19on the car
09:20you can do it
09:21another exercise
09:22is a very simple
09:24isometric exercise
09:25so that means
09:25you put the hand
09:26on the head
09:28and press the head
09:29inside the head
09:31so you have pressure
09:32from both sides
09:33and if you sit
09:35on the ground
09:35down
09:37and put the whole
09:37pressure
09:38one side
09:39and look at
09:39a little
09:39look at
09:40where
09:41you have
09:42a small knot
09:46or something
09:46you can push
09:48side
09:49to side
09:49cervical
09:50now
09:56you can move
09:58slightly
10:03forward
10:03or backward
10:04and push
10:05the hand
10:06and push
10:06the hand
10:07and push
10:07the hand
10:08and push
10:08and push
10:08the hand
10:08and push
10:09the hand
10:09the hand
10:09so you have
10:09a good stretch
10:10that
10:11here
10:11is
10:12a little
10:12stiffness
10:13so I am
10:14taking this
10:15angle
10:15and then
10:19release
10:21a little
10:23little
10:23simple
10:24things
10:25will be good
10:26people
10:26think
10:27that if
10:29exercise
10:29then
10:30everything
10:31will be fine
10:31and then
10:32exercise
10:33on the sofa
10:36but
10:36this is not
10:37correct
10:37and then
10:40sit
10:41and
10:41sit
10:42whole
10:42day
10:43is
10:43sedentary
10:44so
10:44that
10:45you have
10:46little
10:47little
10:47things
10:47that
10:47you are
10:48doing
10:48you are
10:48a lot of
10:48things
10:49that
10:49you are
10:49doing
10:49a lot of
11:13things
11:14breathing
11:15will
11:16improve
11:17your
11:17stomach
11:18will
11:18flat
11:19this
11:19is
11:19so
11:20good
11:20so
11:21I will
11:22show
11:22this
11:23right
11:23and
11:24then
11:25everyone
11:25will do it
11:26so
11:27simple
11:28if
11:29everyone
11:30will learn
11:30it
11:31your
11:31metabolism
11:31will increase
11:32your
11:33metabolism
11:34and
11:35you can
11:36do it
11:37but
11:37I
11:37do it
11:38any time
11:38and
11:40you have
11:41bloating
11:41the stomach
11:42acidity
11:43can help
11:46it
11:47this
11:48is
11:48that
11:48everyone
11:49should
11:50do it
11:50once
11:52then
11:53you will
11:54do it
11:56simple
11:57like
11:58you will
11:59blow
12:00it
12:00blow
12:00like
12:06you
12:07blow
12:08a candle
12:08through
12:09the nose
12:11should
12:12come to your fingers
12:15and
12:16the head
12:16closed
12:17and
12:18straight
12:18and
12:19you should feel
12:20in the belly
12:21should
12:24do it
12:25first
12:25food
12:25before
12:27food
12:28because
12:29if
12:30you have
12:30eaten
12:30the stomach
12:32you should
12:32at least
12:34a break
12:34depends
12:35what you have
12:36eaten
12:37a little
12:40and
12:40you will
12:41at least
12:4430
12:45times
12:45do it
12:46so
12:46I will
12:47do
12:48one
12:49two
12:51exhale
12:52and
12:53inhale
12:56and
12:57the
12:57breath
12:57will
12:58automatically
12:59get it
13:00we are
13:00taking it
13:01because
13:02we have
13:03out of the
13:04it will
13:05pump
13:05if we press
13:08the pump
13:09it will
13:09come out
13:10and
13:10then
13:11inhalation
13:12okay
13:12so
13:13let's do it
13:14one
13:14two
13:16one
13:16two
13:17one
13:17two
13:18and
13:19now
13:19we will do it
13:20thirty times
13:21okay
13:22so
13:22read
13:22straight
13:23and
13:23let's go first
13:27inhale
13:28exhale
13:32inhale
13:35exhale
13:35inhale
13:37deeply
13:371
13:392
13:391
13:402
13:411
13:422
13:421
13:442
13:441
13:452
13:451
13:472
13:471
13:482
13:481
13:492
13:501
13:512
13:511
13:522
13:521
13:532
13:591
14:002
14:011
14:022
14:021
14:032
14:031
14:042
14:08Inhale deeply, inhale the breath, close the eyes, hold the breath and hold the breath.
14:24And while doing it, there is such a beautiful meditation.
14:28When we empty the breath and hold the breath, there is such a beautiful meditation.
14:35Now exhale.
14:36Look, people are doing it now. It's a very good thing.
14:41Because there is such a good meditative state of mind.
14:45Look, they are also doing it.
14:47Because there is such a good feeling.
14:50Because when we do pranayam, after meditation, it is very, very good.
14:57But when we do pranayam, there are some thoughts,
14:59and there are all sorts of thoughts.
15:00It's a very aggressive nature.
15:03So, what can we relieve all of that?
15:06Look, if you create a daily practice.
15:10At the beginning, the beginning is a problem.
15:13It's very difficult.
15:13Okay?
15:14To focus on the mind.
15:15Because today, the phone is our biggest distractions.
15:18Every time, it will feel like,
15:20let's open the whatsapp once.
15:21Okay?
15:22It will feel like it will feel like it.
15:23But this is also an addiction.
15:25And we need to de-addict it.
15:29And pranayam is the best thing.
15:32Just do this for 5 or 10 minutes.
15:35But I will show you another pranayam.
15:38Okay?
15:39This is a little activation.
15:41Kapal Bhadi.
15:42What I have said.
15:43Health benefits are a lot.
15:45This is an active pranayam.
15:47And now, I will tell you one thing.
15:49For the mind to rest.
15:50Okay?
15:51Which you are telling me.
15:52that my thoughts are wandering a lot.
15:54My mind is not going to rest.
15:57So, now, I will tell you a very simple technique.
16:00We are talking about aneloma-viloma.
16:02Okay?
16:03Alternate nostril breathing.
16:04And this is a special thing.
16:06That your breathing practice is still there.
16:09But now, many scientific studies have gone out.
16:12That your brain is also improving.
16:14Meaning, your brain's chemistry is changing.
16:18That is for exercising.
16:19So, I have seen myself.
16:21I have seen myself as a child.
16:22That they start him.
16:23Their exam results are getting a lot of増加.
16:26With aneloma-viloma.
16:28So, there are so many parents who come to me.
16:30They don't have marks.
16:31They don't have to be reading.
16:32They don't have to be reading.
16:33He has started.
16:34They have started regularly.
16:36At the beginning, the mother told me to sit and sit in front of me.
16:41but then slowly, when that practice has become a part of their life,
16:46then their exam results are better.
16:48And whatever the admissions needed, they all are better.
16:52So, I'm telling everyone that this is such a simple technique,
16:55which we can all do in our life,
16:58and this is totally free.
17:00You know, we give so much money,
17:01that this tuition, that tuition,
17:04this study, that study,
17:05but these simple things, if we put it in our lifestyle,
17:07put it in our lifestyle,
17:09then many things can be proved in our life.
17:11I think the first priority is to make our health.
17:15Definitely.
17:16So, see,
17:17meaning, health can change even your results in life.
17:21Okay?
17:21I think that in a small age,
17:24everyone ignores health.
17:26But good health means vibrant life.
17:29Even whatever you need in your life,
17:32that vibrance,
17:33when you come to your life,
17:34every single thing in your life,
17:37it becomes more vibrant.
17:39Yes.
17:39Ira, you've also made your priority health,
17:42but you've also made your work.
17:43And now,
17:44when I checked your profile,
17:46I saw that,
17:47with your work,
17:48you've got a new responsibility,
17:50your mother's responsibility.
17:51you've got to balance both things,
17:53because there are many thoughts,
17:54because there are many things,
17:55there are many things.
17:55So, in the mind of the thoughts,
17:58with your work,
17:58with your family,
18:00with your mother's responsibility,
18:03and with your mother's responsibility,
18:03and with your health,
18:04how did you manage it?
18:06So,
18:07I thought,
18:08you know,
18:09my baby is six months,
18:11and,
18:11after delivery,
18:15I started my work.
18:16Because,
18:17yoga is my life,
18:19so,
18:19I didn't think that,
18:20I did something new.
18:22One,
18:23meaning,
18:24when I did yoga,
18:25I said,
18:25that,
18:25that,
18:25that,
18:25that,
18:25I couldn't let you,
18:26I couldn't let you,
18:27I couldn't let you,
18:27but,
18:28I would like to say,
18:30that,
18:30if you,
18:31are doing yoga,
18:32during pregnancy,
18:34before,
18:35then,
18:35that,
18:36was a natural conception,
18:37I have many people,
18:39that,
18:40that,
18:40in IVF,
18:40meaning,
18:41you can't think,
18:42that,
18:42in the IVF,
18:46but,
18:47if,
18:47a healthy lifestyle,
18:49and yoga,
18:49we daily,
18:50then,
18:51women,
18:51fertility,
18:53which,
18:53nowadays,
18:53many menstruations,
18:55problems,
18:57which,
18:58PCOS,
18:59nowadays,
19:00that,
19:01so,
19:01all,
19:02things can avoid,
19:03yoga through,
19:04so,
19:05this,
19:05my experience,
19:06that,
19:07that,
19:08that,
19:09that,
19:09that,
19:21was,
19:22there are many,
19:23have so many fertility problems,
19:24that,
19:24every,
19:25who will say,
19:26that,
19:27that,
19:27you have to do it,
19:27do it. Just go and do it. But this is not a right way, this is not a right way.
19:34If you do it,
19:36then do it. But first you have to try everything you have to do. Especially, you have to make
19:41healthy your life. You have to reduce your stress levels and yoga is such a beautiful way.
19:47And after motherhood, if your health is vibrant, then you can use everything. Your relationships,
19:59your work, your family, this is my experience. But if you are not healthy, then energy levels
20:05will be much lower for everything to use. So what do you do at that time? You have to focus
20:11on eating
20:11things. But with exercise, they feel scared. So what was that fear of you? And if
20:17there is a fear in any situation, then how do you do it? And what do you want to exercise
20:21at that time? The best thing is yoga. It is also very gentle. And as many symptoms
20:27of pregnancy, it will relieve them, such as nausea, fatigue. So yoga is such a beautiful thing
20:34that it is such a flexible modality that we can mold it. For pregnancy, for senior citizens,
20:45for children. It is also one size fits all, which everyone can do with good health benefits.
20:51But let's see, we have another practice. Unlom Vilom, which I talked about. This
20:56also I have done so much in my pregnancy throughout. Because we have taken
21:01my mind. I have taken my mind for nine months. I have taken my mind for
21:05nine months, that please, God, it will be a good natural delivery. And my baby
21:10will be healthy. And whatever challenges there were, and challenges
21:15are coming in life. For example, a dog has cut me
21:18and a chicken has cut me. Okay? At the time of pregnancy.
21:22And you cannot think, any doctor has, any doctor has
21:26seen. I have never seen that what a pregnant woman
21:29would be chicken-gunnyah. So it was completely unknown
21:32that that chicken-gunnyah will affect the child,
21:36will affect the fetus, or will affect the fetus.
21:37There was nothing to know. There was so high fever,
21:41there was so much pain in the body. But I think that
21:44yoga has only been through me. Yoga has only been through me.
21:47Yoga has only been through me. So I think that one practice
21:50that we are doing now, that I have done a lot. And I think that
21:55it is such a beautiful practice. If everyone
21:57can do it, then your physical life will be good. But
22:01one life that is, meaning that our normal life,
22:07which is your work life, the relationships, which
22:10you need success in life, this can also increase. You know,
22:15because we are frustrated that we are not
22:17getting into admissions, or that we are
22:19getting into some issues in our job, or that we are not
22:21getting into promotion. We think that
22:23we are not able to help. We are only alone in the world.
22:27But this is not true. If you do these practices,
22:31if you give this message to a universal divine energy,
22:35you will give this message, then life
22:37there are so many things that are possible in life.
22:39So you do it with yoga. And
22:43a very meaning of your life, which is
22:45very beautiful and magical.
22:47There will be a balance in our life.
22:49That's it. So let's do it. So first,
22:52your right hand will be in Vishnu mudra.
22:54Okay? These mudras are very beautiful things.
22:58These mudras are not just random.
23:01Every thing we do in the yoga,
23:03there is a very important thing.
23:06So your last two fingers up, and your
23:09anggota up. Okay? So you have these two fingers,
23:13these two fingers will stay down.
23:15Last two fingers up, and thumb up.
23:18Ape, thumb up.
23:19Ape, thumb up.
23:19Ape, thumb up your right nostril.
23:21And you have two fingers. Ape, left nostril.
23:23Okay? Then you will hold your left nostril.
23:28And you will hold your left nostril.
23:30And then you will hold your left nostril
23:32And then, let breathe out in the middle.
23:34And bring a right came in.
23:36And bring a left ear.
23:37And then, get out.
23:39Okay? So once you will see
23:40that your nostrils,
23:44If you are holding one side,
23:45you will hold.
23:46take a breath and take a breath and take a breath, okay?
23:52So, you will get to understand that what is happening here?
23:56One nostril is open, one nostril is closed, okay?
23:59So, we will try to balance this.
24:01You will feel that one is more closed and one is closed.
24:05Who is feeling this? Everyone.
24:07One is closed and one is closed.
24:09Now, we will try to balance this.
24:11Okay? So, meaning through our breath,
24:14we are balancing our brain.
24:16When we balance our brain,
24:18then our emotions also get balanced,
24:20which is up and down.
24:22And when our emotions get balanced,
24:24then our life gets balanced.
24:26So, as simple, you balance your breath,
24:29you balance your mind,
24:31you balance your life, okay?
24:33This line is so simple.
24:35So, we will start it.
24:36You will try it in my counting.
24:38Just close your eyes.
24:39and you leave your breath.
24:41Take a breath.
24:46Take a breath.
24:53Now, if you are not going to open,
24:56you can close your breath,
24:56left inhale.
24:58One..
24:59two..
25:00three..
25:01four..
25:02Nostrils..
25:03Hold the breath.
25:05Hold the breath.
25:10breath or exhale left one two three four inhale left one two three four hold the
25:24breath exhale right one two three four inhale right one two three four hold and
25:44exhale left one two three four inhale left one two three four hold exhale right one
26:02two three four inhale right one two three four hold and exhale left or dheerese hat ko
26:18neiche kareye bas aankh bandh karke lambi gheri saans andar or dheerese saans ko bhaar lambi gheri saans andar
26:40and exhale deereese aankh ko kholyeye
26:47Yasa laga? bohat upe layak bad. I was watching under the embrace of the yoga. So meditation is an
26:54There is such a thing that the mind doesn't do it outside when we start meditation.
26:59But Eira, we have been doing meditation.
27:02We have done some standing exercises.
27:04First of all, actually, we will come back to the back.
27:11I will show you two exercises.
27:14For the back problems.
27:17After delivery, I also had some back in my first life.
27:24And I have done these two exercises and everything.
27:28So, after two exercises, we will do a small asana.
27:31These exercises are Vyayama.
27:33We are talking about Sukshma Vyayama.
27:35So, we will do a sequence for the whole back.
27:38So, now, hands and knees.
27:40It is very simple.
27:43So, you...
27:44So, it is good.
27:46The hands are below your shoulders.
27:49Knees are below your hips.
27:51And above and below.
27:52We are talking about cat and cow.
27:54So, inhale.
27:55And exhale.
27:58Inhale.
28:00Exhale.
28:02Inhale.
28:04And at least, we have to do this.
28:08At least, ten to fifteen times.
28:11Ten to fifteen times.
28:13Ten to fifteen times.
28:13Cat and cow.
28:15And then, we will do what we will do.
28:19We will take your right hand.
28:21And take your left leg.
28:23And make your balance here.
28:25Okay?
28:26As long as possible.
28:27As long as possible.
28:27As long as possible.
28:28As long as possible.
28:29And hold here.
28:30Try.
28:31Try.
28:31Try.
28:32Just one.
28:34Opposite hand and leg.
28:35Hold.
28:37Hold.
28:38Hold.
28:43And breathe.
28:44If the leg is not entirely up,
28:47then a little.
28:47Two inches.
28:48Hold.
28:50Hold.
28:51And then, change.
28:53Hold.
28:54Hold.
28:54One leg.
28:55And the hand.
28:57And hold.
28:58Stay here and breathe.
29:02And focus.
29:03Focus.
29:03Do a point.
29:05Okay?
29:05Where you will put your left leg.
29:07If you put your left leg.
29:08Then, here.
29:10Or you can make an angle.
29:12And see.
29:14This is also an option.
29:16And the leg is straight.
29:17And put your left leg.
29:19And we will do it again.
29:22Opposite.
29:30And hold.
29:37And hold.
29:38And hold.
29:39This is also an option.
29:41If you put your left leg.
29:45And hold.
29:46And hold.
29:47And hold.
29:47And hold.
29:51And hold.
29:52And hold.
29:53What is the need?
29:53What is the need?
29:54One, two, three, three.
29:56One, two, three.
29:57Five, six, nine.
29:58Two, three, three, four, three, five, four.
30:07And one, two, five, five, five, four.
30:22we are in it, so that focus you can also put on your work, on your studies, on your
30:27life, we will put on it, okay? so one is happened, these two exercises, then we will do a simple
30:34bhujangasana, come to your chest, okay? and under your hands, and do it a little bit
30:40dynamically, up and down, at least ten times, elbows inside, and
30:52body, up and down, from this, the arms are strong, definitely, so this is a very
31:00for your back, and for your hands, meaning, this is one of the best exercises for the lower
31:09back, and put your hands back, and slowly, put it up, just try to make your hands straight
31:15down, and up and down, legs, down and down, and you can see your neck, now,
31:23everyone can see your neck here, so one of the eyes is going to exercise, and up and down,
31:28and up and down, continuously, see legs, hold and breathe, inhale and exhale, inhale and exhale,
31:39and maximum, maximum, maximum, take your nose, take your nose, take your chin, open and then
31:47down, and down, and down, and up and down, and a little bit in front of your legs,
31:54like this, okay? and just take your hands up, and take your chin down, and take your chin down and
32:12inhale and down, and up and down, and now bring your hands up, and up and down and down and
32:19down,
32:20and relax, and deeply, exhaling, slow exhalation, some open and up and now, like this,
32:30make your hands and your chin down. Very nice. Press a little bit and you have to feel a little
32:38bit of your legs.
32:40This is what we are doing. So knees under the knees, do a little bit of width and do a
32:44little bit of the knees.
32:45Here you close your eyes and breathe. Deep inhalation, slow exhalation,
32:53every asana, if we don't do with breathing then it will not be asana, it will be gymnastics.
32:59So menstruation can be done during the time of menstruation. Yes, very good, very good.
33:04The periods are also very good for them. It remains a little bit of fatigue. Meaning,
33:10whatever female problems are in the reproductive organs, they stretch it all in the reproductive area.
33:17So this is a very beautiful back sequence. Okay? This is so, meaning, it is so little bit of fatigue
33:24that there are little exercises. If you take 6-7 minutes to do it in the day,
33:30then your back will be strong. And whatever you can prevent in future problems.
33:36But a myth is that some people say that you should avoid weight.
33:40not weight, not weight, not weight, not weight. J-menstruation time, yoga also avoid.
33:44So what do you say? What do you think? What do you think?
33:46Look, if your pain is very much, I will say that you will rest a little bit.
33:53But if it is bearable and uncomfortable, yoga can help us a lot.
33:58You can help us a lot. Okay? And just keep in mind that the most important thing in yoga is
34:06that
34:07one is breathing, one is meditation and yoga is that it will make you intuitive.
34:13Meaning, you will come to understand what your body is saying.
34:16You will be able to understand what your body is saying.
34:21I will say, you will be able to understand what your body is saying.
34:25I will be able to understand what your body is saying.
34:26But the truth is that we are the best doctors themselves.
34:29We will pay attention ourselves.
34:32So we will come to understand what the body has been.
34:36What problems are happening, where is pain?
34:39How can I do? Our body will answer our own.
34:42But what is it that we have so much time that our focus remains outside, especially in
34:49today's life. Our focus remains on our phones, our focus remains an outward focus on YouTube,
34:56TV, Whatsapp. So what is it that everything has come to us, so our whole attention is
35:03going outside. But if your attention goes inside, an inward flow of direction, then this
35:10is a very special thing that you have to increase your intuition and you will understand yourself
35:14what to do. On a body level, on a mind level, on a soul level, there are many answers.
35:22And in my life, this started with a yoke. When I started a yoke practice, and when I started
35:30it, I came to understand what I had to take in my life. At that time, people were talking
35:38when I was talking. But when I heard my own sound and that yoke through, because
35:44yoke is a state, so that's why I am going to tell everyone that you sit and breathe.
35:49You close your eyes. Because yoke is not an acrobatic practice. Yoke is a meditation.
35:55And it is an easy form of meditation. If I tell everyone that you sit and close your eyes
36:00and just keep doing silence, there will not be much meditation. But if we are doing
36:06yoga through, we are doing our body to different, meaning asana, and then we will focus on it,
36:12it will become easy. So now think that yoga is a meditation practice. But that yoga is a meditation.
36:19It is a meditation. And the best part of meditation is that if we listen to our own sound,
36:25we will get many directions in life. We will not even listen to anything outside.
36:31Because for our life, what we have to do, it will be the answer to our own.
36:38It will be the answer to our own. When yoga or meditation is a meditation,
36:41we have done it. But surah namaskar is the first name of the first,
36:45because it is a belief that it will affect your whole body when you are doing surah namaskar.
36:51So once again, let's do surah namaskar. Let's do it.
36:54I think that everyone always thinks about beginners and beginners,
36:57they will also say surah namaskar for their first.
36:59Definitely. So first of all, you keep in mind that you don't have to start
37:04without any warm-up.
37:07So we will do a small warm-up, just a full body warm-up in 3-4 minutes, so we
37:13have done the neck
37:14so we will do the shoulders, just roll the shoulders, forward direction, backward direction
37:22and then take the hand up, stretch it completely, just side to side, just like this, but you
37:28just, people just start the namaskar, just side to side, we will twist it, but without
37:34knowing that the whole body warm-up should be, and when injuries happen, it will be a lot
37:39of yoke, but it is that we have not done properly warm-up, the hips like this, so we have
37:47whole neck, shoulders, hips, one by one we warm up the whole body, so this is one thing
37:54that you keep in mind, that whatever we are doing, with some body, we have to give a signal
38:00that there is something that happens here, and the legs like this, round direction
38:07we are doing anything, so we don't necessarily do it, we can do it a little bit, we can do
38:14it
38:14that we can do it a little bit, we have to do it a little warm-up, so the body
38:21is like this,
38:22that we will do it slowly slowly, slowly, we will put it, let's go, so we do it together,
38:28I will do it slowly, so you can follow it all, this is the most simple and effective
38:33way of surya namaskar, because surya namaskar has many variations, so inhale, exhale, palms together,
38:42inhale, arms up, go up a little bit, and exhale, you come down from your neck,
38:49and you bend your knees a little bit, your hands and your back, inhale, right leg back,
38:55chin chest up, your right knee will go down, and you try to go down the other hand,
39:01then you try to go down the other hand, and then put your breath into the plank position,
39:08retain the breath, exhale, knees, chin chest down, and hips up, inhale, bhojang asana,
39:17just bhojang asana, when we did not do it, exhale, you come down completely,
39:21into adho mukshvanasana, and here we will be more than one minute, but we will stop here,
39:28seconds, we will stop here, we can do it from the top of your calves,
39:32and you will warm up your calves, okay, because now we are in our warm up stage,
39:37and then right leg in front of us, then we will do ashrasana chalan asana,
39:44then left leg in front of us, inhale, arms up, a little bit back, arch back,
39:52and down, now that is what we are on the left side, so inhale, exhale, palms together,
39:57inhale, arms up, exhale, kamar se neiche, legs straight, inhale, left leg back, chin chest up,
40:09left knee on the ground, retain plank position, falang asana, exhale, knees, chin chest, inhale, bhojang asana,
40:21exhale, adho mukshvanasana, here on the right side, you can do a little bit above and down,
40:28you can do a little bit above and down, you can do the body for a little warm up,
40:31then left leg in front, other leg in front, inhale, arms up, arch back, release, okay, now,
40:43one more time, now, you guys have seen it, so this time, we will swiftly do it with our breath,
40:51so this is an attempt, Suri Namaskar, that we will do with our breath,
40:56so I have given directions, like inhale, arms up, exhale down, so this is what we have to keep in
41:01mind,
41:01that we have to keep in mind, that when we open our body, we have to inhale,
41:06and when we take the body down, we have to exhale, okay, and when we keep the body in a
41:12neutral position,
41:13we have to retain the breath, like in falang asana plank, let's go, one more time, inhale, exhale,
41:20palms together, inhale, arms up, arch back, exhale, come down, inhale, right leg back,
41:30chin chest up, retain plank, exhale, knees chin chest, hips up, inhale, pujangasana, exhale, adho mukshvanasana,
41:45inhale, right leg forward, exhale, other leg forward, inhale, arms up, arch back, release,
41:54support us fast, inhale, exhale, palms together, inhale up, exhale down, inhale left, retain plank,
42:07exhale, knees chin chest, inhale up, exhale, inhale left, exhale front, inhale, arms up, arch back, and release.
42:22A beginner who wants to talk about that prayer, and where does it affect our body?
42:28This is also a little bit.
42:29You will see that in full body, in every posture, in each posture,
42:33feeling, feeling.
42:35So now, if you close your eyes with your eyes, just for 10 seconds, feel your body, okay?
42:43For 10 seconds.
42:48Toes, ankles, calves, knees, thighs, fingers, wrists, forearms,
42:58At all places, you will feel that we have done something.
43:03Meaning, in full body, you are getting a tingling sensation, right?
43:06Like, a little bit, a little bit, a little bit.
43:09So this, meaning that our body is rising.
43:12It is slowly, slowly, pranic energy of flow.
43:16So, the maximum we have to do is six rounds.
43:19That means twelve.
43:20On one leg is six, on the other leg is six.
43:22And this is enough.
43:24But for that, you have to build up slowly, slowly.
43:27This means that we have to do it slowly, slowly.
43:29If we do it slowly, then we will increase it.
43:33That means, we have to warm up, and then we have to do it slowly, so that we don't get
43:37injured.
43:38So, that's why, yes.
43:39And, the first time, we have to start to start a mental warm up through the sun, okay?
43:45And, the sun, you have to tell people that you have to wake up in the morning,
43:50And, before sleep, you have to make your sun, so your subconscious mind will be doing this for your sun.
43:57People say, this is my achievement, this is my achievement, this is my achievement,
44:00I have not been able to do anything. I have tried everything. Then I tell them that you have taken
44:04a sentence or not.
44:05You try it. Try it for 21 days. So I have the audience here too.
44:11Pooja ji, you too. I will tell everyone that you take a sentence in this hall.
44:17And that sentence you do for 21 days, if it is in the morning.
44:22If you have done yoga, it is better than yoga or meditation before yoga.
44:26And that is what happens in your life. You try it and see it.
44:31We have talked about back pain, meditation, yoga.
44:35There is a lot of pain in the muscles. It is not just big.
44:38There is a lot of pain in the muscles. There is a lot of pain in the muscles.
44:40There is a lot of pain in the muscles. How do you do that?
44:44Look, the pain in the muscles is that your muscles are weak.
44:50That's why you have to focus on the muscles.
44:52You have to focus on the muscles. You have to make your legs strong.
44:56You have to make your legs strong.
44:57The whole leg.
44:58When you make your legs strong, you can make your legs strong.
45:02So I will show you to make your legs strong.
45:05But please keep this in mind.
45:07If the pain in the muscles are more painful, we should not do the pain in the muscles.
45:12Okay?
45:13We do not do the pain in the muscles.
45:13We do not do the pain in the muscles.
45:15When the pain subsides, we do the pain in the muscles.
45:20We do the pain in the muscles.
45:21So I tell everyone that if the pain is more painful,
45:24then you understand it.
45:25Put the pain in different techniques.
45:26And put the pain in the muscles.
45:28And that is what will not aggravate that.
45:32Okay?
45:32So we will do a very good warrior pose.
45:36We will do the legs wide.
45:38Right leg is 90 degree angle.
45:41Put the hands up.
45:43And we will do it just one or two times dynamically.
45:49Up.
45:51And then right leg is below.
45:54And here you focus on your middle finger.
45:57Put the hands up.
45:58Put the hands up.
45:59Put the hands up.
46:01Put the hands up.
46:02We can also say it.
46:03Because there is a whole meaning.
46:05There is confidence and strength.
46:07Especially if your hands are open.
46:09And then take your hands up.
46:13And take it in front of you.
46:15Like a gun is like a gun.
46:17You can make your hands like a band.
46:19And put it in front of you.
46:21And twist it in front of you.
46:22Put your hands up.
46:24Put your hands up.
46:26And try to bend more.
46:27Try to bend more.
46:28Try to strengthen your legs here.
46:30Try to strengthen your whole legs here.
46:31And make a whole drishti.
46:36Very good.
46:37Then we will do it on the other side.
46:39So that's the thing.
46:40Now.
46:41Take your right leg to 90 degree angle.
46:44Do it on the other side.
46:45Do it on the other side.
46:47Look at your fingers.
46:48Keep your hands straight.
46:50Legs bend more.
46:51And open the whole strength.
46:52Then open the whole strength.
46:55Mahavirasana.
46:56Up.
46:58Like a gun.
46:59And twist.
47:01Twist the front of you.
47:02And twist it in front of you.
47:07And lower.
47:08Take your hands down.
47:10Take your hands down.
47:12Take your hands down.
47:13And then down.
47:14Up.
47:15Hop.
47:16And this is your warrior one.
47:19Warrior two.
47:20Veer.
47:20Mahavirasana.
47:21A pose like a yoga.
47:23Full.
47:24And it's so good.
47:25Confidence in it.
47:27And it's tiring too.
47:29Like if you do it properly.
47:32Then you need energy in the whole body.
47:33Meaning that you need energy for this asana.
47:37Look.
47:38When someone comes in a situation where he is angry.
47:42What should you do on the spot?
47:43I've seen many people.
47:44They start breathing in the moment.
47:47Or go through some situations.
47:49So that time yoga can help you.
47:51Look.
47:51I'm doing a exercise.
47:53Please.
47:53Everyone close your eyes.
47:54And think about some incidents.
47:58That you had a lot of anger.
48:00Okay.
48:01On a man.
48:02On a woman.
48:04On a father.
48:06On a wife.
48:07On a husband.
48:08On a wife.
48:08You thought.
48:09And then experience it.
48:16What's happening to you.
48:18Have you.
48:18your mouth.
48:21Your mouth.
48:22Open your eyes.
48:22Open your eyes.
48:23Pooja.
48:23What happened to your mouth when you thought about this incident?
48:27When you thought about this incident.
48:28What did you think about this incident?
48:29When you thought about your mouth.
48:29I felt the peace.
48:31No.
48:32What happened to your mouth.
48:34When you thought about that moment.
48:37When I was angry.
48:38And I got a lot of anger.
48:38anger came to me. If you have done the breath with your attention, then you will see that the breath
48:43has stopped. Right? So, whenever that situation comes, we will stop the breath.
48:50Like when we have a lot of anger, we will stop taking the breath. So, at that time,
48:55we have to start taking the breath and focus on the breath.
49:02Okay? So, we will take a inhale from the nose.
49:09Like we do a blowout through the straw. Now, the breath is inside.
49:18The breath is inside.
49:23Let's blow out the entire breath from the outside. And take a long breath and hold the breath.
49:29So, we will do another one. Inhale the nose. Exhale from the mouth.
49:36And hold the breath.
49:40Inhale the nose. Exhale the mouth. Hold.
49:50Inhale. Exhale. Hold.
49:57And now, we will start normal breathing.
50:01It will get relief from it.
50:02It will get relief from it.
50:03It will get relief from it.
50:04With relief from it. So, keep this attention.
50:06That the exhalation is our most, meaning, our most strong weapon is your out breath.
50:24The exhalation is your most powerful weapon.
50:28People do it.
50:30People do it.
50:30Take a long breath.
50:33Take a long breath.
50:35Take a long breath.
50:35Take a long breath.
50:35But that is not.
50:36You have to take a long breath.
50:38Take a long breath.
50:39You have to take a long breath.
50:42You have to take a long breath.
50:44Take a long breath.
50:44Leave it.
50:44Leave it.
50:44Like, everyone will do another breath.
50:46Nose through breathing.
50:50you make the sound which I am making, inhale
50:55I am doing haa, I am doing haa, let's go
51:00haa, one more time
51:04haa, inhale
51:07haa, all of the people say haa, inhale
51:11haa, yes, inhale
51:15haa, inhale
51:18haa, inhale
51:21haa, inhale
51:24haa, you can see
51:26this is very good feeling
51:28light, right? lightness in the night
51:30lightness in the night
51:32just haa, you have to remove it
51:35you will get a relief
51:36you will release yourself
51:38through this meaning
51:40so mental
51:42mental
51:43work
51:43meaning
51:44I am feeling
51:46that
51:46wow
51:48look at
51:48today
51:49there is a problem
51:49with hormonal imbalance
51:50mood swings
51:52mood swings
51:52very quickly
51:52how do you focus on that?
51:56when mood swings
51:56only
51:57not
51:57in menstruation
51:59time
51:59mood swings
52:01how do you focus on that?
52:07how do you focus on that?
52:08this meaning
52:09I have told you
52:11that
52:12because I am telling you
52:13I am saying
52:14yoga
52:15do you think
52:17that
52:17this is such a big effort
52:19but breathing is such that everyone can do it, everyone can do it, everyone can do it in age
52:24group and it becomes so effective. So this thing you keep in mind, that if you balance your
52:29breath, then you can balance your mind directly when you did it, so direct from the breath into
52:37the mind. And when your mind is balanced, then your emotions can be very easily balanced.
52:43Okay? So this is how to balance your mind. And I will show you a simple asana that is
52:49your mind to balance your mind. That is Vrikshasana. Try it. So simply, you can see your
52:55shoulders. If you are different, then either you can do so much if you don't want to do it,
53:01or you can do it full if you are able to do it full. Try it full, take it to
53:06your hands and take it.
53:09It's very simple. It's very simple. It's a posture. Meaning that I have a little like
53:14silky pants. But you have to try this, that you have to do it with your hands. Very good.
53:20Good. And now, the other side. That is Yasana. And you are making your dhrishti.
53:34You are making your dhrishti. You are making your dhrishti. You are making your dhrishti.
53:46So now, we will try one more time with focus. Okay? So leg goes up. And you focus on this
53:56point,
53:56on the floor. Then, the other side. That. And you focus on your breath. There is a lot of mental
54:11focus in this point. Then, down and down. Okay? So the amount you can do this, you will
54:24your mental focus will increase. And focus and mind to balance. Because we try to balance
54:29our body to balance, so that is our mind focus. Okay? So focus the breath, focus the body,
54:38balance the breath, balance the body. Then the mind automatically gets balanced. So it seems
54:44that it is a small asana. It seems that it is easy asana. But if we do it, then definitely
54:51mental effects will come. So in this way, today, the gym has become very popular.
54:57Everyone is going to the gym on Instagram. You will see the gym on Instagram. Then,
55:01people come and ask me, is yoga better or is it better? I say that what
55:05can you get from the gym? Hormonal balance, mind, mind, peace, life balance.
55:12Meaning, these all things, meaning it is difficult to get from the gym. But if it is so
55:18a scientific practice, it is so deep practice that if you go to it every day, then you will
55:25feel the benefits of it in your life. The mental, the peace, you can get from the
55:29yoga. Physically, you can fit from the gym and from the yoga, but the mental peace. And
55:35meaning, what I am saying, what I am saying, what is a magic that we can put in our life,
55:43that we can put in our life, that it can be through. It is such a magical practice that
55:48your body can transform on one level, but your life can transform on one level.
55:53That is a magic that you can put in your life, that you can put in your life. And what
55:58I have
55:59said in this session, that in this session, I have said a very important thing, meaning
56:03that what you will take this experience, this can truly change your life, that it can
56:07truly affect your subconscious mind, that it will affect your life, that it will be a very
56:12easy opportunity for you to get in your life.
56:16Absolutely. Look, today we have used yoga in our life, today we have done yoga, but some
56:20people who are still thinking, then what would you want to give a message, Hira?
56:25That now, in your life, you will take a little bit of a priority to your life. Look,
56:32we see that we are in our lives, that we are in our lives, that we are in our lives,
56:34that we are in our lives, that we are not in our lives, because it is not necessary.
56:39We are thinking that, hey, health is our own right now. So, we see our parents,
56:43grandparents, that those people are so focused on health. But especially that a big health,
56:50you do not transform your physical body, that is your mental body, your emotional body,
56:57your spiritual body, your spiritual body. So, better health leads to a more vibrant life.
57:03It leads to a much more vibrant and much more successful life in all levels.
57:09It does not mean that, in health, my body will be okay. Better health will lead to a better life,
57:17for everyone, of all ages.
57:19Okay. Thank you very much, Hira, for today's session. And for everyone, this session will be very good.
57:24Personally, I feel very good. I feel very relieved. So, as Hira is saying, not only today,
57:30not today, but also do yoga. Thank you, everyone. Thank you very much.
57:33And keep in mind a little bit of this session. We have done a breathing practice,
57:39we have done a meditation practice, we have done simple asanas. If you will do it,
57:45then this is my money-back guarantee. Money-back guarantee that definitely
57:50life may impact it. Namaskar. Thank you. Namaskar. Thank you. Thank you.