Namaskar and David at and welcome to Anand over Yoga for women in this course I am showing you arson specialist for women into menopause State or having menstrual pain or having irregular or absent periods, if you are currently having periods menstrual periods then please don't lose standing asin's or inverted positions, if you don't suffer from any of this problem then please check out the poses from general yoga level 1 level 2 and level 3 put theta pass for NASA this Assen is very useful to reduce the pain during the menstruation to go into this Arsen have about three and a half to four feet distance between the feet.
And this the toes are pointing straight spend your hands shoulder level turn the left feet on the left side the right feels slightly inside then the left leg in such a way that the knee doesn't go beyond the toes. And the thighs. And the calf form a right angle then take a deep breath in and exhaling extend the left hand towards the left side.
And then down in such a way that the left palm comes behind the left feet and extend the right hand up closer to the year of the right side turn the face slightly upward and keep looking up towards the ceiling keep the breathing normal allow your lower abdomen to be relaxed let the energy flow towards the lower abdomen keep breathing enjoy this wonderful stretch for the side then to come out without disturbing the position of your legs just start raising the back up the upper body up then straighten the left leg then straighten the feet drop the hands down.
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And come back to the starting position the same thing has to be done on the other side also you.