హైదరాబాద్ లో అందాల పోటీలు.. యోగాసనాలు వేసిన అందగత్తెలు | Miss World 2025 | Asianet News Telugu - video Dailymotion

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Transcript

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

హైదరాబాద్ లో అందాల పోటీలు.. యోగాసనాలు వేసిన అందగత్తెలు | Miss World 2025 | Asianet News Telugu

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