Mchere wapakati wa dzuwa ndi gawo la zochitika zonse zomwe zimachitika kutsogolo kwa matayala musanayende kapena kudumpha mmbuyo. (Onani mchere wolowa dzuwa ngati mutasokonezeka). Kaŵirikaŵiri amagwiritsidwa ntchito ngati kutentha kwa nthawi yayitali ndipo ndi njira yabwino yothetsera zokambirana za kunyumba. Ndipo nthawi zina thupi lonse limafika kumlengalenga ndi kutsogolo kwapang'onopang'ono.
Pazigawo zanu zoyambirira, muzimasuka kutulutsa mpweya wosiyanasiyana mumasewero onse pamene mukusintha thupi lanu ndi malingaliro anu. Pitani ku zotsatila zotsatirazi mukakhala okonzeka mu inhalation kapena kutulutsa mpweya monga momwe mwafunira. Pamene mukufunda, yesetsani kuchita zomwe zikufanana ndi mpweya uliwonse ndi kayendetsedwe kake.
1 - Kutaya kwa Phiri - Tadasana
Yambani poyima kutsogolo kwa matayala anu m'phiri pose. Tengani nthawi yokonza mgwirizano wanu. Bweretsani mapewa anu m'chiuno mwanu ndi m'chiuno chanu pa zidendene. Pukutsani mapewa anu paphewa panu. Gwiritsani ntchito minofu ya ntchafu yanu, mutakweza mawondo anu. Mungathe kubweretsa manja anu mu anjali mudra kapena kulola manja kumapachikidwa pambali panu ndi manjawo atapitiliza . Tengani mpweya zisanu mpaka khumi kuti mufike pakali pano.
2 - Zida Zokwera - Urdhva Hasatansana
Inhale.
Gwiritsani manja anu molunjika kumbali ndi mtsogolo kwa urdhva hastasana. Mukhoza kubweretsa manja anu awiri kuti muwagwire kapena kuwasunga kutali. Mwanjira iliyonse, sungani mapewa atsekerere kutali ndi makutu. Bweretsani maso anu ku manja anu okweza.
3 - Yotsogolo Bend - Uttanasana
Exhale.
Swan imadumphira miyendo yanu patsogolo . Yambani ndi chifuwa chanu. Mukhoza kugwada pansi ngati mukufuna. Lolani mutu wanu ukhale wolemetsa, onetsetsani kuti musunge zolemera zanu mu mipira yanu. Ngati mumadalira kwambiri zidendene, chiuno chanu chidzasunthira mmbuyo, kuwatulutsa kunja.
4 - Kumbuyo kwa Ardha Uttanasana
Inhale.
Kwezani mmwamba nsonga zala zako, kwezani mutu wanu, ndipo mubwererenso kumbuyo. Kwa anthu ambiri, kubweretsa manja anu kumayendedwe anu kudzakhala malo abwino oti mutengeke msana wanu. Mukhoza kuyika manja anu paliponse pamilingo yanu yomwe imalola kuti msana ukhale wowongoka. Yesani kusunga miyendo yanu kuwala.
5 - Pambuyo Bend - Uttanasana
Exhale.
Pindani kwambiri pa miyendo yanu kuti mubwerere ku uttanasana. Yesetsani mimba yanu kutsogolo kwa msana wanu kuti mupange malo owonjezera pa khola lanu. Ngati mukufuna kutenga mpweya pang'ono pano kuti mukulitse kutambasula kwanu, pitirizani. Anthu ena amakonda kumenyana ndi ming'alu ndi kumangokhala. Mungathenso kugwira zidutswa zanu zazikulu zazing'ono poyendetsa bendolo.
6 - Zida Zokwera - Urdhva Hastasana
Inhale.
Bweretsani kusambira kwanu kuti mubwerere ku urdhva hastasana. Tsatirani ndi chifuwa chanu, monga momwe munachitira panjira. Mukafika pamwamba, onetsetsani kuti mapewa anu sanatuluke panjira.
7 - Pose Phiri - Tadasana
Exhale.
Pita kumbuyo kumene iwe unayambira, mu phiri lonse. Tulutsani manja anu mmbuyo mwanu ndikugwedezani mapewa anu kumbuyo kwanu. Tengani zingapo zowonjezera, zothamanga kwambiri ndi zotupa musanayambe kulongosola kachiwiri. Ngati mukumva wokonzeka, mukhoza kupita ku salutation yeniyeni yochokera kuno.