Miyeso yoimirira ndi yovuta chifukwa imafuna mphamvu ya mwendo ndi kusintha kwa thupi kuphatikizapo kuthekera kwa mwendo umodzi. Chotsatira ichi chimakupatsani zovuta zenizeni pamene mukuchoka kuchoka panjira kuti mupange pomwe mukusunga mwendo wonyamula pansi nthawi yonseyo. Mgugu wanu wamayendedwe ungasokoneze pamene mukukhazikitsa mphamvu. Kuyanjanitsa kumafunikanso mphamvu zazikulu , kotero iyenso mukugwira ntchito pamimba ndi mndandanda.
1 - Wachiwongoladzanja - Utkatasana
Yambani mu utkatasana, ndi miyendo yonse iwerama paondo.
2 - Chiwombankhanga - Garudasana
Bweretsani kulemera kwanu mu mwendo wanu wamanja pamene mukukweza phazi lamanzere. Kuika bondo lakumanja, kukulunga dzanja lamanzere kumanja, ndipo bweretsani phazi lanu lakumanzere kuti mutseke kumbuyo kwa ng'ombe yoyenera. Mukakhala osasunthika, sungani mikono yanu mumsanja mwa kukulunga dzanja lamanja kumanzere ndikubweretsa palmu. Gwirani pano mpaka mpweya asanu.
3 - Kutaya Mtengo - Vrksasana
Sula manja anu ndi kuwabweretsa pamutu. Tsegulani mwendo wanu wamanzere mukakonza mwendo wakumanja. Bweretsani phazi lanu lamanzere kumtunda wanu wamkati. (Yesani kuchita izi popanda kugwiritsa ntchito manja anu.) Bweretsani manja anu ku anjali mudra . Gwirani apa mpaka asanu mpweya.
4 - Mfumu Dancer Pose - Natarajasana
Chotsani phazi lanu lamanzere kuchokera m'kati mwa dzanja lanu lamanja, ndipo mubweretse bondo lakumanzere kufanana ndi bondo lakumanja pamene mukusunga mwendo wakumanzere ndi phazi pansi. Gwirani mkati mwa phazi lanu lakumanzere ndi dzanja lanu lamanzere pamene inu mukukwezera bondo lakumanzere ndi mkono wakanja. Gwiritsani mpweya asanu.
5 - Wachi Warrior III - Virabhadrasana III
Bweretsani manja onse awiri m'chiuno mwanu. Yendetsani mwendo wanu wakumanzere pamene mutayambanso kumbuyo kwanu. Mphindi mumapazi anu pansi, mutanyamula mwendo wanu wakumanja wakumanzere ndi phokoso lofanana nalo pansi. Mungathe kuika manja anu m'chiuno kapena kusankha kusinthana kwina. Gwiritsani mpweya asanu.
6 - Kuima Split - Urdhva Prasarita ku Padasana
Bweretsani manja onse awiri pansi ndi kutsogolo pa mwendo wanu wakumanja, kukweza dzanja lanu lamanzere pamwamba. Gwiritsani mchiuno mchiuno kwa mpweya asanu. Mukhoza kusewera ndi kulemera kwanu panthawi ino ndikuyendetsa manja anu pafupi ndi phazi lanu lamanja ndikubweretsa dzanja limodzi kapena awiri kumanja. Pambuyo pa mpweya wachisanu, mutsegule m'chiuno, kuyika kumanzere kumanja.
7 - Half Moon Pose - Ardha Chandrasana
Mchiuno mwanu muli kale mu malo osungidwa kuchokera pazithunzi zapitazo. Kwezani dzanja lamanzere kuchokera pansi ndikulifikitsa molunjika kutsogolo. Lolani maso anu akutsatira dzanja lanu pamene mutembenukira mutu kuti muyang'anire pamwamba. Flex phazi lamanzere mwamphamvu. Gwiritsani mpweya asanu.
8 - Kutentha kwa shuga - Ardha Chandra Chapasana
Lembani bondo lakumanzere ndikufikira kumanzere kumbuyo kuti mutenge phazi lanu lakumanzere. Pewani phazi mu dzanja ndi dzanja mu phazi, ndikulowa kumbuyo. Penyani pamwamba. Gwiritsani mpweya asanu.
9 - Kutuluka kwa Mwezi wa Half - Parivrtta Ardha Chandrasana
Bweretsani dzanja lamanzere pansi, pansi pa phewa lakumanzere. Mzere wochokera kumchiuno mpaka pansi. Bweretsani dzanja lanu lamanja m'chiuno mwanu. Tsegulani phazi lanu lakumanja kumalo, ndikuwongolerani mkono wakumanja mukakonzeka. Gwiritsani mpweya asanu.
10 - Kupititsa patsogolo - Uttanasana
Pomaliza, lolani phazi lanu lakumanzere likhale pansi pansi pa dzanja lanu lamanja. Pindani pa miyendo yanu, ndipo mupumule. Pamene mwakonzeka, bwerezani momwe mukuyimira pamanja lanu lakumanzere nthawi ino.