Kuyika pamutu ndi chinthu chovuta kwambiri chomwe chiyenera kuyang'aniridwa mosamala, makamaka oyamba . Zojambula za yoga zoyambirira zimagwiritsidwa ntchito poyang'ana pansi ndipo manja akugwedezeka kumbuyo kwa mutu. Katatu kawirikawiri amachiritsidwa ngati chapamwamba kwambiri, koma sizowona nthawi zonse. Anthu ena omwe sadziwa bwino sirsasana ndimamva bwino ndi sirsasana II, mwinamwake chifukwa zimakhala zofanana ndi zomwe zimakhala ngati ana.
Ngati mumayika choyimira katatu choyendetsa bwino molumikizana bwino, palibe chifukwa choti musayesere musanamvetse bwino. Mulimonsemo, onetsetsani kuti pamene mukukweza mokwanira mupangitse kuti mutero ndi mphamvu ndi kulamulira.
Sirsasana B
Mtundu wa Kutsegula : Kusokoneza
Ubwino : Kuwonjezera mphamvu ndi mphamvu zakuya .
Malangizo
- Yambani mugoba wammbuyo.
- Bweretsani mutu wanu pansi. Ndizotheka ngati mukuyenera kugwada pang'ono kuti muchite izi.
- Ikani manja anu pansi ndikuwerama mpaka madigiri 90.
- Onetsetsani kuti mutu ndi manja anu awiri amapanga katatu. Musalole kuti zidutswazo zifalikire.
- Siyani kulemera kwanu pamutu ndi manja kuti muthe kukweza mapazi anu pansi.
- Kwezani miyendo yanu kumbali iliyonse. Pang'onopang'ono awatsogolere ku malo osiyana poyerekezera ndi pansi. Mukakhala ndi miyendo mmwamba, khalani pano mpaka mpweya khumi. Onetsetsani kuti mupanikize mmanja mwanu nthawi zonse.
- Kuti mutuluke, bweretsani ndondomekoyi poyamba kubweretsa miyendo yonse ndikusinthasintha pakhosi lanu kuti muwachepetse pang'onopang'ono kuti mubwererenso ku bendala lanu lamba.
Malangizo a Oyamba
- Pambuyo pa gawo lachisanu, bwerani maondo anu kuti mupumule pazamulo zopangidwa ndi manja anu apamwamba. Yesetsani kusinthana pano. Ngati mumakhala osasunthika, yesetsani kugwiritsanso mabondo pamtunda wanu ndikuwongolera miyendo kuchokera pamenepo.
- Mungathe kukhazikitsanso kuti muyambe ulendo wautatu monga momwe mungakhalire pamutu wapamwamba. Ingotsatirani malangizowa koma ikani manja anu pa malo atatu. Mukhoza kukweza miyendo yonse mmwamba kapena kutenga dzenje kuti mupumire maondo anu pamakono anu monga momwe tafotokozera pamwambapa.
Nsonga Zapamwamba
- Pa vuto lalikulu, yesetsani kuchoka pa chovala chakumutu cha katatu kuti mubwere. Manja anu ali kale pa malo abwino. Pamene mukuchokera kutatu, bwerani mawondo anu kumanja anu ndi kukhudza mapazi anu. Kenaka tsitsani mutu wako pansi. Thupi lanu lidzayamba kubwereranso ndikugwiritsanso ntchito mwakhama kuti muyende bwino.