1 - Anatsutsa Pose Odesses - Supta Baddha Konasana
Mtundu wa Kutaya : Supine, Kubwezeretsa
Bwerani Bound Angle Pose
Ubwino : Amatsegula mbozi ndi chiuno
Malangizo:
1. Bwerani kunama kumbuyo kwanu.
2. Bwerani mawondo anu, musunge mapazi anu pansi.
3. Tsegulani mawondo anu kumbali zonse, kubweretsa mapazi anu palimodzi. Miyendo idzakhala yofanana ndi yomwe ili mu Pose - baddha konasana .
4. Manja anu akhoza kukhala pamalo abwino. Kutuluka mu mawonekedwe a T monga momwe tawonedwera pano, pamwamba, kumasuka ndi mbali zanu kapena kupuma pa ntchafu zanu ndizo njira zina.
5. Khalani pano maminiti angapo monga mphamvu yokoka ikugwira ntchito kuti ikule. Kuti mutuluke, yambani pansi ndikuthandizani mabondo anu kubwerera pamodzi. Kenaka gwedeza kumbali imodzi ndikugwiritsa ntchito manja anu kuti akuthandizeni pamene mukukhala.
Malangizo:
1. Ngati miyendo yanu ili yosasangalatsa chifukwa mawondo anu ali kutali kwambiri kuchokera pansi, yesani kuika chipika pansi pa bondo lililonse kuti muthandizidwe.
2. Mungasankhe kutenga savasana yanu pamalo awa.
2 - Supta Baddha Konasana Ali ndi Bolster
1. Musanagona pansi, tengani kamphindi kuti mupange bokosi lanu. Ngati mulibe bolster, mukhoza kuika mabulangete angapo opangidwa bwino . Pangani phula lanu likufanana ndi mawonekedwe a bolster. Anthu ena angasankhire njira iyi popeza mutha kusintha msinkhu wanu.
2. Mukakhala pansi, bokosi lanu liyenera kukhala losavuta kumenyana ndi vuto lanu. Bwererani kuti bowoli azigwirizira kutalika kwa msana wanu koma chiuno chanu chiri pansi.
3. Patulirani mawondo anu kumbali zonse, kusunga mapazi anu pamodzi.
4. Sankhani malo abwino a manja anu.
Malangizo:
1. Lingaliro la kubwezeretsa kumbuyo ndikuyenera kuthandizidwa komanso kukhala omasuka monga momwe zingathere. Mwanjira imeneyi mungathe kukhala mu mphindi khumi kapena kuposerapo pamene mphamvu yokoka ikuthandizani kukuliritsani. Ngati mumamva kupweteka kapena kukhumudwa, tulukanipo chifukwa simungakupindulitseni kukhalabe.
2. Ngati mukufuna kusintha malingaliro anu pamtunda wanu, mutengere bulangeti kapena penti pamutu pamutu musanagone.
3. Ngati mukuchita pakhomo, khalani timer kwa mphindi zisanu kapena khumi kuti mukhale osangalala. Kudziveka wekha ndi bulangeti ndikulingalira bwino chifukwa thupi lanu limathamanga msanga pamene simusuntha.