1 - Kutaya kwa Phiri - Tadasana ndi Raised Arms Pose - Urdhva Hastasana
Yambani zochitika zomwe zikuyimira Pose Phiri - Tadasana .
Lembani - Kokani mikono ikuluikulu ya manja anu pamene mukuwakweza pamutu. Kusiyana kwa zida zowonjezereka -Urdhva Hastasana ndiwongolera, choncho tambasulirani mikono kumbuyo kwa khoma kumbuyo kwako.
2 - Kutsogola Kumbuyo - Uttanasana
Exhale - Fold forward muzosiyana siyana za Standing Forward Bend - Uttanasana . Pamene mumatulutsa, manja anu athamangire kumbuyo kwanu. Gwiritsani ntchito zala zanu kumbuyo ndikubweretsa manja anu pamutu mwanu mutapitirira.
3 - Pose Punge
Pewani - Tulutsani manja anu omwe mumagwirana manja pamene mutambasula manja pambali mwa makutu anu ndikuyendetsa phazi lamanja kumapeto kwa mataya anu kulowa mu Lunge Lalikulu.
4 - Kutsika kwa Galu - Adho Mukha Svanasana
Exhale - Gwirani manja anu kutsogolo kwa matayi anu pamene mukudutsa phazi lakumanzere kumbuyo kwa chikwama mukufika ku Gulu Lotsutsana ndi Galu .
5 - Dulani Pula
Pewani - Pita kutsogolo.
6 - Kuponya, Chifuwa, Chin - Ashtanga Namaskara ndi Cobra - Bhujangasana
Exhale - Pansi Kumtsinje, Chifuwa, Chin .
Inhale - Bwera patsogolo mu Cobra Pose .
Zina Zapamwamba (osati zojambula):
Exhale - Chakumapeto kwa Chaturanga .
Lembani - Bwera kutsogolo kwa Galu .
7 - Kubwerera Kumbuyo Kukuyang'ana Galu
Exhale - Bwererani kumbuyo kuyang'anizana ndi galu .
8 - Phala Lunge
Lembani - Ikani phazi lamanja kutsogolo kwa matayala anu pamene mukubweretsa mikono pafupi ndi makutu anu kulowa mu Mphuno Yamwamba.
9 - Kupitiliza kutsogolo - Uttanasana
Exhale - Yambani phazi lakumanzere kuti mukakumane ndi phazi lamanja pamene mutambasula manja ndikusinthanitsa zala kumbuyo kwanu mukukhala ndi kusiyana kwa Standing Forward Bend - Uttanasana .
10 - Kuthamanga Zida Zokwera - Urdhva Hastasana ndi Mountain Pose - Tadasana
Pewani - Tulutsani manja kumbuyo kwa msana wanu ndikugwirana chanza champhongo patsogolo panu pamene mukubwera kukaima. Pambuyo loyenda mwatsatanetsatane, gwirani manja ndi kumbuyo musanayambe kulowa mu Zida Zokwera -Urdhva Hastasana .
Exhale - Bweretsani mikono kumbali ya thupi pamene mubwereranso ku Pose la Phiri - Tadasana .