Balancing Motherhood and Fitness with Power Practice and Yoga

Transcript (Auto translated can have spelling mistakes)

yeah so who are you where are you from what are you doing why are you doing yoga you asked and you answered that too like what why I'm doing yoga and what I do yeah so you had already that answer with you so my myself is Anu I run online yoga classes and why I do it is a very I mean difficult question difficult very very difficult question to answer because uh my father used to practice it MH even today he practice it for a good 40 years of my life I have been seeing him practicing yoga and he inculcated that to me but I took a long time to realize in my 20s late 20s I would say that I realized the importance of yoga when I experimented that myself so that's why and when I started earlier I started for myself but when I started it doing it for others and I have seen the differences the transformations in the people's life that made to me to much more so that's why I'm doing yoga and when did like you know you started it uh late your 20s or 30s when exactly yeah yeah yeah exactly very late I mean I have been practicing a little bit but not very on regular basis wasn't part of my life MH but uh it was covid that made me realize that okay so this is the importance of yoga and it at first it healed me that transformation brought me so far I first of all I changed myself I have seen and witnessed the change in me and then I started teaching others and when I see I myself saw all those changes in their lives MH I decided okay this is the thing I'm going to do all my life that's what I'm following now MH so how many peop you are teaching actually basically uh so that depends I mean if you see like uh I go for corporate sessions also so there are few people during their work hour they're connected but it is very hard to keep their track because through one simple device nowadays you know the screen sharing thing is there like four or five people join together Cate yoga from the same place so like it's very hard to tell them how many of them are there but in my during my regular classes it's like 2 to30 so the batch is like every batch I make sure it is not more than 15 the regular batch that I and uh there are people who are connected with me ever since I started it's been good three years some have opted out for the lifetime packages some joins from Singapore Netherlands Dubai M so that's how it is mhh the not I would say that it's not the quantity the quality also that matters I mean the same set of people those who were in the beginning very apprehensive and nervous about starting they have been doing it not only doing it they for all those various packages that yearly that I introduce or maybe the lifetime packages they are going for so so this is you got into yoga and also you've been doing some beauty things this is uh when I was I'm not wrong you are doing some beauty stuff and things like that what was that like you know Beauty context or so I I I do believe that learning never stops I shouldn't be stopping and one should upscale themselves so I got the opportunity to participate in a local pent a few years ago uh I would say like good a decade old now so I participate that I won that gave me confidence to go further and then I participated in various pageants I would say and then um I qualified for the one international pageant Mrs TI also but I mean that was not I was looking for in long term so that's why I landed up with the yoga I would say but yeah Fitness thing came into my mind that one should always be fit and healthy from that's what I learned from my beauty pageants and the stage view that's what I also learned from that beauty pageant that helped me is there any interesting stories which has been happened while you were doing the uh beauty contest or something is there anything interesting which you would love to share like you know this is how I could have done a little bit better but this is what I went to and this is what it is exactly happened there and this is how it goes on there anything that sort which you would love to share to others like okay so there are various such stories that can be shared but I would start with the very first experience of mine which was very interesting I would say that uh one fine morning I was like uh had had to take care of two children my husband is in you you you've been participating in the beauty contest with the your family actually when you're having like family or after having family okay after having two children one just yeah after having two children yeah yeah after after having two children two girls and a good 10 years of my marriage I started this journey which was totally new for me uh because I belong to small town jarand and there we were more focused on studies and all and uh something like Beauty pageant was a big thing and uh uh something that Society wouldn't have approved at those years I put 20 years so I never thought of trying any beauty pageant or stepping into such industry MH one fine morning when I had my second child and I was you know that up bringing a child is a big task it's not a cupcake I was very tired and exhausted by you know raising these two kids and a lot facing a lot of challenges uh nowadays people are talking about this thing the postpartum uh depression and all but those days I mean when good 11 years ago people were not much aware of all this but I was not into very good State I would say so I was not very well and one F day I saw that Banner somewhere in my locality so what happened my Elder one was just leaving for the school she left and younger one was I just uh told my mate for the first time just take care of I'm coming back the place where a was scheduled I just went straight there mhm and uh then I inquired MH and I just participated without any second thought then I called my husband and he thought it's just regular stuff that she was calling and then I said I'm participating in a beauty pageant he said what how I said I have no idea what I'll give you the details later today is the final audition and I participating so without any on very same day about 10:00 a.m. I just filled this thing and about 2 p.m. it was there I'm I was the last one to go there to the venue to participate in so when they introduced such pageants they teach you know they give their kind of demo like this is how you are supposed to do the cat work or something this would be your introduction it was all over because I was the last contestant over there m I just went there I I never wore high heels and the pencil Hill anything of that sort but it was my confidence I just walked in and then they asked me uh one of the jury member asked me so how do you consider yourself just one of the contested or can you ever win just uh I mean just walking in casually like this the way you walked and it was too manly it was masculine rather and I said I I see every opportunity as a door of learning and I think that you people will teach me that day I had no idea that I'll win and after two days of booming it was really I gave that very hard competition for the jewy it was very tough to you know Crown one Beauty and I came out as one of the uh first first runner up in that context so for me there are many such stories that a person like meh ended up not only to participate just but to win also so there are various such stories interesting ones of course I mean so been we've been uh talking about uh the beauty context uh which you have gone through and uh how did you approach that so uh when you spoken this and uh uh you got the uh a recognization or respect over there how do the people those are uh dear to you is being responded for example your family your friends and yeah most of them were happy about it they were proud and uh see as I said uh uh the place where I belong and uh the friends and the family they have never uh imagined myself in such uh field doing or achieving something like that for them it was I mean a nice surprise most of them were supportive MH and do you think uh the yoga plays a very good role in uh you know all sort of beauty uh which is about your body and things like that uh do you think uh yoga will play a role on that I don't think I do believe I strongly believe in this that that place because you can be beautiful from your inner with it's not just that look and appearance of someone that you remember for long term it's a the way that person emit good energy Good Vibes in the surroundings right so that's what you remember uh uh doesn't matter the person is how you know the physical attributes and good looks I mean it impress a person for you know it's very shortterm thing but uh it's the real personality that works in the long term and when you do yoga you tend to become beautiful from your inner within there are more positivity within you emit good energy around you so that's the real Beauty and Yoga Works MH it does MH I do believe uh you know the uh outside beauty of the person is also important because everybody don't have an x-ray I you understand what I mean like you know x-ray I mean everybody cannot scan what is happening inside or anything that uh people could actually see the uh outside Beauty with very easily and uh the feel of that particular energy also very resonating in that particular uh time of uh appearance for example uh the yoga can actually increase the increase the look and feel of a particular person this is what you are saying also I do have an uh belief in that and uh I mean I also believe in that way so you are also agreeing with this thing right yeah I do agree that what you are saying that you know it's your personality your look that makes a good impression on others and this is the something like the first impression is the last impress impression that's what you see you see okay but longlasting impression is not about just the look that's what I believe the beauty also matters right that's what is more important that keeps you know that leaves you the Lasting Impression imagine a very gorgeous lady is rude to you course you're so happy to see her you're very pleased and when you reach to her and she's very rude towards you so I mean how you feel so yoga is something that transforms you into a beautiful person who has empathy who has love who has affection for everybody that creat creates instant bond with the people around you mhm you know the POS so you know you are also into the similar field I think you believe when you following yoga and yoga transforms a person not only just the physically internally spiritually also thing that gives you the inner and outer beauty as well so inner beauty is also important in fact inner beauty is more important than the outer beauty um so the uh you are saying some of your Yoga practices was helped you to get uh better in the uh uh beauty contest basically so um what kind of yoga postures or what sort of practices has helped you to be uh be beautiful because I mean you might be beautiful I think so I mean uh uh the thing is when I was uh participating in beut pageant I was not religiously following mhh but there I learned that I have to be healthy there I learned that I have to be so but participating in such contest adds a lot of stress in your life you know NE to neck competition the pure pressure you have to perform you have to become stand out in the crowd where you're competing with well trained people who are into the industry for years and you toally new be okay when you competing you you you belong to a very small town and then you're competing with the Metro people and successful people and people from the similari it wasn't easy coping up with the stress and parall you are managing the home and children also though you have a supportive family but then again everything comes back to your shoulder so during those days I didn't realize that yoga can be of help I was uh into strength training so strength training was good for appearance it was working for me but the stress was so high I had anger issue and you know the bitterness towards the people sometimes I used to be harsh but all those change when I started practicing yoga years later and during Co religiously I started following yoga that to I I was kind of insomaniac lack of sleep you know so there nothing was working so I started yoga and I am I knew it will you know immediately give me the relief or the make me stresse and I just started sing in me within me so I realized that in the muting pageant had I been practicing it it would have been you know much of help so I just failed to recognize the importance at that time but I would tell people please adhere to it make it part of your regim mhh to be sucessful in every walks of your life it will make you more efficient it will make best out of you it will take out the best mhh uh so what was that the strength training you've been doing uh while you were doing the uh while you were appearing on the beauty um P it was mainly G MH the dumbbell Val those things mhm so where and told what uh in the body parts uh what what kind of stress it can give and uh where and all it can give a better look when uh we are looking into the anatomy of a person so there are some uh sort of things which will give an immediate attraction uh towards the person uh when it it is actually helps in the way to create connection and the bones between each other or the uh keep the life going so uh when doing the strength training uh what all are the parts of the body will be respond to that uh faster and where and all you feel the anatomy has to be better in order to work in the uh uh Law of Attraction where uh we are uh um we are trying to sort out things uh uh in the way their attraction works because uh it will give a push in the in the Life basically like you know if the anatomy is looking better or if the connection is much better we can get done things very fast and you know the things will be much more uh smoother and better in that particular scenario so while doing the strength training what are the parts do you feel like you know had a greater effect and what all was the trade off towards that like you know what you lost while you doing the uh strength training and what you gained while you doing the strength training okay so okay number one I gain confidence I gain confidence let's talk about what I G and it's a very simple science when you go for the strength train so muscles are more important in your body MH not just the F fat is also important everything in anatomy everything matters but as you grow older as you grow older there are more fat in your body and less muscles are there muscles are not getting proded at that time weight training strength training are being introduced so when you lift weight some of your muscles get torn away and then that body tend to produce new muscles MH so that's what is working in a Str training for us okay so it is also very very important part of our life during my yoga sessions also I introduced like I recently introduced twice a week ways for the women uh especially after 30s can I pass you there like you know the anatomical uh uh uh view of a men is actually too much different from how a women should look like in the outer body so like when it is when we are talking about the muscles it is mostly related to the men men is tend to build the muscles more than that of a women do right like you know so in that thing as you are a women uh what you felt about in the strength training basically so like uh uh you rightly said that Anatomy is different male and female these two Anatomy is very very different so I would say that it's my experience that I have seen that push-ups that upper body the strength is more there in the male body they can do easily push-ups but not the women and same thing goes for the splits the split the Hanuman theas that we call hanumanasana when we do split for women it is much easier than the so the anatomy varies what you're trying to say that more me male should go for the strength training than the female I'm not trying to say that I'm not trying to say that like you know I'm trying to see uh when uh we are doing the uh how do you felt about the strength training what all are the uh things you try to build up and how does it help you in the uh in the in the life you know basically how the the shape of you basically how does it help you how did you got into a certain shape did it help you to get into a certain shape and uh did it you lost a certain shape and if it is helped you to get into a certain shape what was the certain shape that you've been looking into this this in this particular shape I would be looking better and what was your thinking and how did you be able to uh um achieve that thing through the uh shape training I mean the strength training how does it happen yeah exactly so when I started the strength training physical attributes pents matters a lot you know that okay so uh our body goes through a lot of changes Post delivery so I had two kids by then and the younger one was nearly two years old so I was not in shape the local pent I want because competition was not such uh where you have to be in certain parameters the confidence that matters the St presence matter but later on when I participated and I qualified fight for the international ones then the phys attribute was something that was very very important so I had to be in and the inch loss no we were told the particular BMI to be achieved and the inch loss was important that I achieved that strength training that really helped and then Diet also is very important it plays a very crucial role without diet you cannot achieve your goals rather I would say it's it's not wrong to say that 70% of the diet and 30% of work out makes for us yeah so together I mean it helped me to achieve my goal that the BMI that I was supposed to reach I reached what was that what was that the body mass index what what is that can you explain that like you know actually it's very I mean scientific but people misunderstands that because when you are young the BMI varies usually if you ask a lay man then he would say or he or she would say like if I am five 5.4 like uh 5 feet and 4 in and something I mean then I should be 54 and maybe if you add like 5 kg that is acceptable but it is very different than that it it depends on your age the number of children you have as you grow older that BMI varies so you know whenever it is said that okay if you are 5T 4 in tall your BMI should be 54 to 59 that is okay uh acceptable for certain age age group and uh uh depending on whether you're single or married or you have children or not but not always so you have to be scientific about it the bone density the fat and the muscle weight so that an ordinary machine or Wing Machine cannot do so you have to go and consult expert and go on that particular machine that measures things correctly and you should take expert advice mhh so uh when you're switching to the yoga you came from the strength training to the yoga so in the strength training you've been focusing on some certain parts and uh while switching to the yoga you've been focusing on some certain parts and how do you see what are the parts you've been focusing on where and all you are you want to see a growth when you are doing the uh um you know strength training and when you are doing the yoga training what what are they uh the thing is uh when you go for the strength training it's not the particular body part that you focus on so like every five days a week if you're going you are focusing one part of each day like one is a leg day where you focus on your lower body and you do deadlifts when you go for the upper body then you go for the back and some days are totally meant for the crunches and your apps and all so we focus on various part of the body and at the end we used to do the stretching where yoga is involved and whenever there stretching is involved so my trainer used to tell me the trainer used to tell me ma'am you're very flexible so most of my clients fa to you know touch the toe and doing pimas and that forward bending thing but you're doing it very easy so I knew because yoga is there somewhere Within Me from very long time so I said okay yeah yeah I'm flexible I know I can do some more ASAS so that's it then uh when I switched to yoga because during Co the gyms were closed I started doing and the that the Sleep Disorder thing got fixed first thing then that helped me to do better I mean learn new us and then I got trained through Universal yoga alliances I I thought better why not to go for the training instead so so that I have better Clarity better understanding of all that in yoga just about the physical you know it is about essing you yourself and this is something not achieve in a day or understand in a day through practice you understand okay it is not just about your physical appearance in the beginning everybody start with the ASAS learning ASA ASAS focusing on okay so this will work on my body I'll get Slimmer I will look beautiful my skin will glow or something like that but later on you realize my stress level is also come down okay I have better Reon better Clarity I have no negative emotions I'm not as stressed as I used to be I'm sharper than I used to be like absent minded I used to be very absent mind after my two children I used to forget things easily so slowly I just saw all those changes in me and in yoga also I you know yoga is something that that focuses on each and every tiny whiny muscles which EV and strength training feels to I me they target the larger muscle group of the body but in yoga we target each and every muscle group I have various clients one of my client is a gynecologist so she said I I just thetically I knew that these many muscles are available in the body but when I do yoga with you I I understand okay where they exactly located this is what uh yoga is about it focuses on each and every then your mind then your body then when you do mindfulness and breathing with it you know It prepares you for all the patts and challenges uh so we been uh talking about the shape like you know when uh the anatomical appearance of a person can be changed uh the when he or she is been doing the uh gym or or the strength training or he or she has been doing the uh yoga training so we can actually see you actually has a very good shape uh by looking into your uh uh Pages or something like that we can actually see uh do you did you did any any sort of experiment on you like in the terms of strength training or in the terms of yoga training that could actually give you a certain kind of appearance uh by consciously have you did any sort of experiment on that uh I wouldn't say that any of that I have done but I have learned something uh from my own experiences it's very important to understand your body like I have never been into sports or something as a child so you know there is something called muscle memory those children why why it is said that you should take up the sports at very early age that your body gets used to all those exercises and muscle goes into te of them and you become physically fit and that muscle has always that memory whenever you get back to you know when you even if you stops and after years you start doing again the physical activity your body gets steps in the mode of sports or physical activity but those who have never done it before for them it is bit challenge like people like us who have never done the strength training or running or were never into sports and all for me it was really challenging uh I mean I used to get fever the muscle gets into tearing mode when I used to do the trend training everybody goes you know a lot of pain I used to face and uh I learned to understand my body what is working for me what is not working and uh I just uh try to stick to the simple rule that I'll go slow and steady but I will be regular I will follow religiously and I realize one thing that uh it's not just the strength training that one should do it's not just the yoga one should do uh not the cardio and diet you have to follow all four or five of them then only the transformation the evident transformation comes into so when you go for the strength training stretching is important it helps you to get rid of mhm so if you're doing yoga and training together it will help when you include diet into it you will be you know in the mode of losing weight if you eat mindful when you add mindfulness into it okay so you will be less stressed and at the end cardio is the most important thing that you should do like twice or Thrice a week it help you to get rid of diabetes and all sorts of disease so all together you have to work on yourself all four and five of the things that you should follow it's not just the yoga training or just the mindfulness all five things have M have to be in place MH you've been talking about uh some days for legs some days for the abdomen some days for the hips some days for the something else or neck or something that sort uh some sort of exercises that thing so uh can you tell me what kind of uh Yoga practices are there for each parts of the body for example some people's the appearance will be the the the the um the the way they think the appearance is suitable will be in this particular way because some people will think the long neck is actually the beauty somebody will think the better hips is the beauty somebody will think the uh the abdomen if if it looks like in a some certain way that would be the beauty so when in that this scenario uh like a certain kind of yoga can grow your neck or some certain kind of yoga can uh uh make your breast look a bit better or some certain kind of yoga can make your hips look a bit better uh what do you suggest or what do you think of in that particular direction yeah first of all as a mature person I would advise just try to learn to love yourself The Way You Are bornn Being Fit is the luxury that not everyone can afford being fit and healthy no matter how you know how your appearance is and if you're unhealthy if you are in trouble if you are in pain joint pain some sort of disease so nothing matters I mean how you look so first of all you have to be happy and healthy with what you have mhm secondly so there are people who are very specific okay I need long neck at tender age some differences can be made when it comes to the height tardas and some ASAS can help to you know increase the height some neck movement can help you to get some kind of NE but not a drastic change a few centimeter or inches there because if you are genetically meant to be 5.4 with yoga you can achieve 5.6 or seven but not beyond that M okay so you have to respect that okay what is the name of that particular ASA and how do somebody want to perform increase the height yeah to increase the height it would be thiren such Asen will help you to you know uh be in align With Your Body and Balance there are various benefits of one single Asen so how do how do somebody perform a third Asen imagine that that somebody is listening to this particular podcast is basically he or she is a blind and how can you explain that word by word how can they perform this particular as tasana for example so for tasa interlace your finger mhm and stretch it out outward MH then place it above your crown stretch your arms out take it as high as you can mhm and drop it down inhale raise it and exhale put it down and while doing this remember to bring your feet closer and while stretching your arms slowly lift your heels up high so inhale raise your hand simultaneously raise your DTS and then heels lift your heels and then stay there for few seconds after inhaling exhale and drop it repeat it for a few times then try to hold it for 30 seconds 60 seconds 90 seconds so so this was result of this is to uh get the long neck right like you know uh not only to the long neck but to the increase the height if you start at tender age you are in below poverty you start that will help and that will help you know when you look straight and you then slowly when you make slow neck movement that will also help that to at tender age not after when you are 20s and fully grown then there won't be any significant change in your body scientifically also you have to go under surgery and see so there is no natural procedures for hips malasan malasan is something that everybody should do that there are various you know it controls the home hormones are something if your hormones are very well regulated that that works everywhere in your skin color your hair your skin disease can be fixed with the horm all your diseases through the hor so malasan is one such person which help to regulate the hormones most of the hormones so when you do that you will be in safe the hips will be you know somebody uh can perform that can you explain and one more thing I just want to to make you to uh I mean I want to know that whether the uh doing the yoga sense without the help of a proper guide can have a negative effect or not like you know what you think about in that particular is only proper you know certified trainer and coaches mhm you know as long as you are not trained enough you should not do it on available resources you have there are a lot of resources nowadays everywhere something is available you know the moment you press the button of your phone Lama will guide you and then de and CHP is always there to rescue and the YouTube have a lot of resources but that is like Mindless uh I mean I won't say anyone to go and follow all those uh they should always opt for a certified experien teacher they should go back and check their you know cental list and then only after trial they should go for that so only a well learnning person guide you the best otherwise you know it's just like you know medicine have the you know bad impact if you're going through you know wrong medicines or wrong therapy the similar thing is with yoga also is also a part of therapy so this is how and uh the second question so we were we were talking about the malar and how do how someone can perform it like you know so malasan is something with uh again before we get into demonstration and all malasan is something that you know old we you know ancient Indian were very smart people so we had way of toilets MH when we used to do squats the Indian style toilets so few like 30 40 or maybe 50 years ago in India it was formed in IND houses even our grandparents used to go even our parents used to go so you would have seen that in recent years that hormonal imbalances the uterus related the prostate related issues have increased you know the fertility issu has increased that used to Beed with that one particular Asen that that potion it helps to improve our digestive system okay so that was that was the beauty of that malas then that the Indian ladies they used to do the mopping at home and then they used to do the squat thing you remember so Daddy your daddy or Nani the grandmothers they didn't had to go to the surgeries nowadays which is very common you know they didn't have troubles or physical element that we people have of this Generations that was the beauty so we are just forgetting our long lost wisdom is that MH now coming back to the massan most of the people to do it at first you know they need to you know the muscles are so stiff that they are not used to any kind of squads and sitting down so it takes a long time we start with the normal sorts in which uh legs are apart then you bend your slowly go down down down down down and once your body start through the practice of a week or you know so your body responds well then we tell people to okay are out toes are out then go down down down like seated imagine there is a chair behind you sitting down on it on it and once you are okay comfortable there then hold for 10 seconds then go lower lower lower lower L as long as you can practice that can be followed or through heated position also it can be achieved cross Fe down the Deep w like you go for the chair imagine yourself in the chair and from there you're going down down or is going as low as it can be this is the that you have to and uh uh related to other things like you know for example the uh strength and the length of uh uh um pants or legs is there any other assin which is helps into that like you know the massin is for the you know you talk say that it is for the hips glutes is there any other for the I would that is again so if you start at tender age so theas and raising the hand touching down Su namaskar is an excellent way to you know achieve the best out of you the best attributes can be attained through the you know everything will be proper in the place the head the th ABS your hands everything and T is again working is going to work on your you know extending the Hat length of the Hat the neck and everything all together can be achieved through the T which we discussed so anything what was that what was that and again then you lifting you know lifting the things that uh the children area playing stretching the arms out the pull-ups the pullup bars that all helps MH is there anything that helps to uh get a better shape of breast or the uh things like that any ASAS which helps the shape of the breast and how does it the dumbbell works the best no it breast I am talking about yeah yeah so the dumbbell the flying dips that works the best for the breast then triceps dips that no when we are talking about the yoga is there anything that is equivalent to this particular thing is so there are various such as which is targeting that breast area every time when you you know do first of all it is the Surya namaskar that you know that targets most of the muscle group then the ustra and the camel pose when you do when you lift your chest out open up M that is also there so so and then all such stretching where when you get into dardas and then releasing the finger you know outward and putting down your head and stretching the arms up lifting arms up so all such ASAS are is there anything particularly designed for that particular to get into a better shape over there anything that sort yeah so that would be chakras which is hard to achieve for many people again through the practice you have to get into wheel pose so that will works your your stomach and your back and your breast all together on your chest your hands your arms how to how to perform the chakras basically but now I cannot demonstrate you that on your yeah yeah you can can you can explain in the words like you know the uh like yeah please go ahead yeah can you elaborate that uh verbally like you know uh just imagine uh somebody who is actually blind who is actually listening to this particular discussion which we are having and uh uh you have to how do you explain it to a blind person like you know okay so for one such person lie down on the floor on your back so back is firmly on the floor MH then fold your legs feet firmly grounded on the floor okay and slowly lift your hips and waist okay inhale up up up go as high as you can then drop it down so try it for a few times then your palm spread out your fingers and place your palm down placing your finger inward Palms down next to your neck or next to your ear where you're ly okay now slowly try to lift your upper body mhm not believe G area and your stomach and then the back of the hip all together MH so the pressure has to be felt on the feet arms and your back should be strong enough to support this in one word it is impossible to achieve through practice can be achieved MH so one such practice is the first one that I described I narrated just lifting up the slowly you will achieve this one which is known as wheel or [Music] chakras you wantate further no no it's uh yeah it's um I think that give it a try I can demonstrate if you want to give it a try I can demonstrate that to you again uh so yeah is there any other ASAS which you prefer to share with the uh listeners uh [Music] something um any other ASA uh like uh how I mean something thing like for example the particular ASA for eyesight uh is there any excise that can help to increase the eyesight or the smell or the ability to touch so as we grow our senses in some certain way this will actually give the ability to experience life in much better so do you have any ASAS in that particular direction okay so there is a particular pranay which activates our sense or sense Oran especially which is known as ramary gram is something that activates your sense organ MH okay so what BR what supposed to do you have to close your eyes three fingers together okay the little the next one and the next one join these and close your eyes and place it above the eyes the fourth one goes above the eyebrow this one and press the ear locks with the thumb M the breathing pattern is deep inhale M and instead of exhaling press the lips and make sound like honey be veres mhm mhm this is very effictive this can be repeatedly done 5 20 times a day MH so it works on all five s or amazing it helps you to get rid of your micine problems stress improves uh the sleep pattern so there are various every every prayam have a number of list of benefits so that science is still exploring and researches still researchers are still wondering that okay this working this and this also wow this is [Music] theh um is there uh anything you want to share to listeners for example something which they can practice every day that can instantly transform their life into something better or uh some small tips uh that uh you could uh uh share with the people who are actually listening is there anything that s like you know yeah I would advise that everyone should master from the very beginning those who are into it for the Su namaskar once you learn suan namaskar you all the ASAS in the world 12 steps of suan namaskar the basic 12 steps of the namaska and you know you should do like 10 20 30 40 50 then can to 108 if not 108 on regular basis twice a week if you can do like 50 or 60 so this itself will make a good impa back on it is found that it is helpful in rful diseases like cancer MH so I mean forget about all those things it is that help from losing weight to good long hair everything is you can master that one thing so you can go through my YouTube link and I have shared that one video very small video because people don't have time nowadays to go through the long videos they can watch it they can it like always the last one that R I taught always helps so should Doh uh if somebody want to reach out to you in uh to further up their uh if they want to connect with you or if they want to further of their studies or if they want to work with you how can they do that like you know they can go and check the link in the bio of this video maybe you will share my YouTube link and there they can go and connect right the website you have what was the name of the website which you have okay it's a team Anu team anog can you can you spell it out t e a m is that right like you know how do you spell it yeah t e a m team then a n u Anu MH y o g y mhm te if somebody want to uh you know study further from Anu Anu uh uh on the studies of yoga the that they could connect with her over this particular website and from there she will guide them and uh uh uh uh teaching the yoga how much you charge or is there anything chargeable or is there any donation based uh proposal is there or how does it go like you know what is the fees which you generally charges yeah I do believe that it should reach out to the masses there is a very reasonable fee for the ongoing thing is like the festive seasons are on so we have the offer at 3500 rupees for 6 months which is rely like 600 or 500 a month which we cover like 25 sessions so I mean I do believe that it should reach out to the master MH more and more people should take you know get benefit out of it so that's why it's very reasonable anyone can afford it most of the people do so this is the rate ongoing rate offers are on so one can enroll they can go and check my website they can connect with me over the mail and I can give them the details and payment at the first trial they can go for like two two sessions for free and then they can you know pay and yeah yeah thank you for joining with me today yeah thank you so much