Mutu Wopukutidwa Kumalo Oponyedwa - Parivrtta Janu Sirsasana

• Mtundu wa Kutaya : Wakhala pansi
• Ubwino : Amatambasula, amatsegula mapewa ndi chifuwa, amamanga chimbudzi

Malangizo

1. Yambani mumakhala mwamphamvu kwambiri (upavistha konasana).
2. Lembani bondo lanu lakumanja ndikubweretsa phazi lanu lamanja kumtunda wanu wamkati.
3. Gwiritsani miyendo yanu kumanzere monga momwe mungathere, kubweretserani kumbuyo kwa nsanamira yanu yakumanzere pansi mkati mwa mwendo wanu wamanzere. Ngati simungapange kutaliko, bweretsani dzanja lanu lakumanzere kumalo anu kapena kukwera kumtunda m'malo mwake.

1. Yambani kupotoza thupi lanu lakumtunda kutali ndi mwendo wanu wamanzere, mutsegulire chifuwa chanu kumwamba. Ngati dzanja lanu lakumanzere liri mkati mwa mwendo wakumanzere, mutha kukanikiza mkonowo mu mwendo kuti muteteze pamene mukupotoza.
2. Kwezani maso anu mmwamba, mutenge khosi lanu ndi mutu zikutsatirani kupotoka kwa msana. Musapitirire kuzungulira khosi. Kumbukirani kuti kupotoza khosi lanu sikungapangitse kupotoka kwakukulu mu torso.
3. Kwezani dzanja lanu lamanja pamutu ndiyeno mulole mipiringidzo yolondola ifike pa khutu lanu lakumanja. Gwiritsani dzanja lanu lakumanja molunjika.
4. Monga njira yina, gwirani chingwe chabwino ndikugwiranso kumbuyo kwa mutu wanu ndi dzanja lanu lamanja. Musalole kuti gulu lamanja ligwe mkati. Yesetsani kutsegulira kumanja.
5. Sungani phazi lanu lakumanzere kusinthasintha.
6. Pambuyo pa mpweya wambiri, bwereranso kuti mukhale pansi ndikusintha malo a miyendo yanu kuti mupotoke kumbali inayo.

Oyamba Ophunzira

• Mukhoza kutenga kutambasula komweko pamtanda ngati muli kovuta kuti mugwire nawo mwendo umodzi. Kuti muchite zimenezo, chepetsa phazi lanu lakumanzere kumbuyo kwa bondo lanu lakumanja. Dzanja lanu lamanzere lingathe kudutsa thupi lanu ndikugwira bondo lanu lakumanja. Kwezani dzanja lanu lamanja ndikudalira kumanzere.

Kusintha kwakukulu

• Gwirani chanza chakumanzere chakumanzere ndi zala zamanzere mu yogi yachitsulo ngati mutha kufika phazi lanu mosavuta.
• Dzanja lakudzanja likhoza kufika pamutu panu kuti ligwire phazi lamanzere, koma onetsetsani kuti zochita sizingasokoneze kupotoza kwanu. Ndikofunika kwambiri kuti chifuwa chanu chitsegulire kudenga kusiyana ndi kugwira zala zanu. Ngati mutagwira zala zakumanja ndi dzanja lamanja, gwiritsani ntchito tsatanetsatane kuti muwonjezere kupindika kwanu.

• Mmalo mokhazika phazi lanu lamanja mu ntchafu yanu yamkati, mubweretseni pansi pa ntchafu yanu. Idzatha kumbuyo kwa thupi lanu ndi phazi lanu pansi. Ngati mungathe kuchita izi molimbika, yesani dzanja lanu lamanzere patsinde pansi ndipo mutenge chidendene chanu chakumanja. Kenaka fikitsani dzanja lanu lamanja ndi chidendene chanu chakumanzere.