1 - Kutsika kwa Galu - Adho Mukha Svanasana
Kuphunzira kuika pamodzi kuti aziyenda mwachibadwa ndi chimodzi mwa mavuto aakulu pamene mukuyesera kuchita yoga kunyumba. Nthawi zonse ndimalimbikitsa kuyamba ndi maulendo a dzuwa mukakhala osakanikirana, koma mukufunikira chinachake chowonjezera pa iwo mwamsanga ndithu. Izi zotsatila zoyimilira zikukonzekera kuti zigwirizane ndi ndalamazo. Ngati mwatenga masewera angapo a yoga, mwinamwake mwakhala mukuwona izi zowonjezera chifukwa zonse ndizokhazikitsidwa. Kufikira pamenepo kuthamanga palimodzi kuti mupange kuyenda kosavuta si kovuta, kumangotenga kuchita.
Mudzachita zonsezi ndi phazi labwino, ndiye mutenge vinyasa ndikuchitani kumanzere. Kubwereza mbali zonsezi nthawi zingapo ndi njira yosavuta yowonjezera zochitika zanu. Yesani kutenga 5 deep ujjayi kupuma nthawi yoyamba inu kudutsamo. Panthawi yayitaliyi, muli ndi nthawi yambiri yokonza malingaliro anu molondola. Nthawi yotsatira kupitiliza, khalani mu mpweya uliwonse. Nthawi yomaliza, yesetsani kupitilira mpweya uliwonse kuti mutsimikizire chikhalidwe chozungulira cha mndandanda.
Chokhacho chimene mungachifune ndicho chokha. Ndizochita zokhazokha koma zingakhale zabwino kuti zitheke ngati mumagwiritsa ntchito imodzi. Ngati mulibe, musadandaule. Mukhoza kuchita ndi zinthu zomwe muli nazo pafupi ndi nyumba.
Tiyeni Tiyambe
Yambani mndandanda wa galu akuyang'ana pansi . Ngati ndiwe galu wanu woyamba pa tsikulo, mutenge mpweya pang'ono kuti mutuluke miyendo yanu ndikukhazikika.
2 - Phala Lunge
1. Powonongeka, bweretsani phazi lamanja kutsogolo kwa dzanja lamanja pamene mutalowa pamalo amodzi. Onetsetsani kuti zala za kumapazi anu a kumanja ndizanja lanu lamanja.
2. Ngati phazi silinayambe kutsogolo kwa khwangwala palokha, gwiritsani dzanja lanu lamanja kuti muthandizire.
3 - Msilikali I - Virabhadrasana I
1. Phiri pa phazi lanu lakumanzere, mutaya chidendene chakumanzere kumataya. Phazi lanu lidzakhala pafupi madigiri 45 digiri.
2. Pa kupuma, kwezani manja anu kukhala Msilikali I. Onetsetsani kuti m'chiuno mwako mukuyang'ana kutsogolo kwa chikwama. Ngati izi ziri zovuta, yesani kukulitsa chikhalidwe chanu poyendetsa phazi lirilonse kumbali zonse za matayala anu.
3. Limbikitsani bondo lanu kutsogolo kuti phazi lanu lakumanja likhale lofanana ndi pansi.
4 - Wachiwiri Wachiwiri - Virabhadrasana II
1. Pa kutulutsa mpweya, mutsegule manja anu kuti akhale ofanana ndi pansi. Panthawi yomweyi, bwererani kumbuyo kwa nsalu ya kumanzere, kuti mubwere kunkhondo yachiwiri .
2. Tengani kamphindi kuti muone kuti izi ndizosiyana ndi Msilikali I. M'malo moyang'ana kutsogolo kwa chikwama chanu, chiuno chanu tsopano chikuyang'ana kumanzere. Onetsetsani kuti m'chiuno muli mlingo.
3. Pitirizani kusunga bondo lanu lakumanja. Onani ngati bondo lanu lakumanja likufuna kusunthira pakatikati ndikukankhira kumbuyo kwa dzanja lanu lamanja.
5 - Wosuntha Msilikali
1. Pa chinyontho, gwiritsani dzanja lanu lamanja kutsogolo kwa masentimita angapo ndikubwezeretseni kumbuyo kwa khutu lanu lakumanja pamene mukubwerera kumsuntha wotsutsana .
2. Lolani dzanja lanu lamanzere kuti likhale pansi pa mwendo wanu wamanzere ndikukhala mopepuka pa ntchafu kapena ng'ombe.
3. Mwendo wamanja ukufunadi kuwongola. Musalole izo!
6 - Kutayika Kwambiri kwa Mng'oma - Utthita Parsvakonasana
1. Pa exhale, pitani kumbali yowongoka kumbali yowongoka kuti mupume mpumulo woyenera.
2. Dzanja lanu lamanzere likufika molunjika mpaka padenga.
3. Ngati m'chiuno mwanu muli otseguka kwambiri, mungasankhe kubweretsa dzanja lanu lamanja pansi kapena kunja kwa phazi lamanja. Gwiritsani ntchito chipika chanu pansi pa dzanja lamanja, ngati kuli kofunikira.
4. Onjezerani njira zosiyanasiyana zomwe mumakonda. Ngati mukutsatira izi mobwerezabwereza, mukhoza kuwonjezera kusintha kwanu pazomwe mukupita.
7 - Kutaya kwa Triangle - Utthita Trikonasana
1. Pa phulusa, yongolani mwendo wanu wakumanja ukubwera ku triangle pose .
2. Dzanja lanu lamanja lingathe kupuma pamoto wanu, mchimake, kapena bwalo lomwe laikidwa kunja kwa dzanja lanu lamanja.
3. Yambitsani dzanja lanu lakumanzere pamwamba.
4. Ganizirani za kukweza mchiuno kumanzere kumapeto kwa phazi lakumanzere ndi kumanzere kumanzere.
5. Yang'anani kutsogolo kuti mutsegule pachifuwa chanu.
8 - Half Moon Pose - Ardha Chandrasana
1. Bweretsani dzanja lanu lamanzere kumchira kwanu kumanzere. ndi kuchepetsa bondo lanu lakumanja mwa kuligwedeza pang'ono.
2. Sambani dzanja lanu lamanja mpaka mutalika masentimita 12-18 kutsogolo kwa phazi lamanja komanso pafupifupi mainchesi 6 mpaka kumanja. Tengani chipika pansi pa dzanja lanu, ngati kuli kofunikira.
3. Kwezani phazi lanu lakumanzere kufanana ndi pansi kuti mubwere ku hafu mwezi .
4. Paphewa lanu lakumanzere likudutsa dzanja lanu lamanja.
5. Yambani mkono wakumanzere kupita kumadenga ndikubweretsa kuyang'ana kumanzere.
9 - Kutsika Kwambiri kwa Galu
1. Bwererani ku galu loyang'ana pansi.
2. Pumula apa kwa mpweya pang'ono kapena kutenga vinyasa kapena kupuma mu malo a mwana asanabwererenso dongosolo lonse kumanzere.