Pali njira zambiri zosinthira mapulani anu. Kusiyana kwina kumapereka chithandizo chowonjezeka kwa oyamba kumene pamene mumanga mphamvu kapena kuti mukhale ndi zovulala. Zina zimaphatikizapo zomwe zimapangitsa kuti izi zikhale zovuta kwambiri kwa anthu omwe akufuna kuwunikira. Mudzakhala kulimbitsa mphamvu zanu zazikulu njira iliyonse, yomwe ingakuthandizeni miyeso yanu yonse ndi miyeso ya mkono. Tisanayambe kuyang'ana zosiyana pazithunzi zotsatirazi, tiyeni tiyambe kuyang'ana momwe tingagwiritsire ntchito mapepala oyamba.
1 - Plank Yoyambira Kumbali - Vasisthasana
Mtundu wa phokoso: Mikangano ya Arm
Ubwino: Amalimbitsa manja, mmbuyo, ndi pachimake. Kulimbitsa bata.
Malangizo
1. Yambani muzithunzi zonse. Tumizani kulemera kwanu ku dzanja lanu lamanja ndi kukweza dzanja lanu lamanzere kuchoka pansi ndikukwera padenga. Pereka kuchokera ku mpira kupita kumapeto kwa phazi lanu lamanja.
2. Tsegulani chifuwa chanu kumanzere pamene mukuika phazi lanu lakumanzere pamwamba pa phazi lanu lakumanja. Sungani miyendo yanu molunjika ndikusinthasintha mapazi awiri.
3. Mchiuno wanu wakumanzere umaphatikizidwa molunjika kumanja kwanu. Nsapato zonsezi zimakhala ndi chizoloŵezi chofuna kugwedezeka, choncho zikwezeni mwamphamvu kuti zisawonongeke.
4. Yang'anani maso anu kumanzere.
5. Pambuyo pa mpweya wambiri, bwerezani dzanja lanu lamanzere ndi phazi pansi kuti mubwerere ku thabwa. Ndiye yesani ku mbali ina.
2 - Chipangizo Choyendetsera
Ngati muli ndi vuto loyika miyendo miyendo kapena kuwasunga pansi, kusiyana ndi kuthandizira kwa thupi lanu la pansi kungakhale yankho. Muyiyiyi, mwendo wanu wopukuta umakhala ngati chokhachokha pofuna kukulepheretsani kuchotsa.
Malangizo
1. Kuyambira kutsogolo kwa galu , bweretsani phazi lanu lamanzere pafupi ndi theka lakumwamba. Bwerani bondo lanu ndi kutembenukira kumanzere.
2. Pewani pambali pambali phazi lanu lamanja ndikubweretsa dzanja lamanzere kutsogolo.
3. Flex phazi lanu lamanja ndikukankhira m'mapazi awiri kuti mutulutse m'chiuno.
4. Bweretsani maso anu kumanzere.
5. Tengani mpweya wambiri ndikumasula dzanja lamanzere pansi. Bwererani kumbuyo pansi galu ndi kubwereza phokosolo ndi phazi lamanja.
3 - Mbali Yoyang'ana Pachimake
Anthu omwe ali ndi ululu wamkono nthawi zambiri amakhala ovuta kupanga mapepala amtunduwu chifukwa iwo amaika kulemera kwambiri pa mkono umodzi. Chotsani chitsimikizocho kunja kwa dzanja lanu poyesa kutsogolo kwina.
Malangizo
1. Yambani mu galu akuyang'ana pansi. Lembani pansipo zonsezi pansi kuti mubwere ku malo a dolphin . Tambasulani manja anu otseguka ndi kuwasokoneza.
2. Pita kutsogolo kwa thabwa ndizomwe zili pansi pano.
3. Pendani kumbali yanu yolondola, mutembenuzire mbali yanu kutsogolo kutsogolo kwanu. Pa nthawi yomweyi, bwerani kumbali ya phazi lanu lakumanja.
4. Kwezani mkono wanu wakumanzere ndikuyang'anirani padenga pamene mukukakamiza kwambiri kuti musalole kugwa kwanu.
5. Ikani phazi lanu lakumanzere pamwamba pa phazi lanu lakumanja.
6. Kusunthira kumbali ina, kumasula dzanja lanu lakumanzere kumatenda anu kumbuyo kwanu. Pita kumapeto kwa phazi lanu lakumanzere ndipo mutsegule chifuwa chanu ndi dzanja lanu lakumanja.
7. Mungathe kubwera pansi ndikupumula pakati pa mbali ngati mukufuna.
4 - Mbali Yokwera ndi Zitsamba Zamtengo
Ngati mukumva kuti mapulogalamu anu amatha kugwiritsa ntchito oomph pang'ono, zosiyana zinayi zikubwera kuti zikupatseni zosankha.
Malangizo
1. Yambani pambali pambali ndi dzanja lamanzere.
2. Gwiritsani bondo lanu lakumanja ndikuponya phazi lanu lamanja mkati mwa mwendo wanu wamanzere.
3. Yesani phazi lanu lamanja kumtunda wanu wamkati. Ngati safika patali, ikani pambali yanu yamanzere. Pewani kuika pambali pa bondo lanu, monga mumtengo .
4. Phazi lamanja limakhala ndi vuto linalake kumanzere ako, ndikupangitsa kuti kukhale kofunika kwambiri kuti musamangogwira pansi.
5. Chitani mbali zonse.
5 - Mbali Yokwera ndi Zigawo Zapakati Pa Lotus
Lotus ya hafu yokhala ndi chomangira chomwe chimatsegula pachifuwa chanu.
Malangizo
1. Kuchokera miyendo yamitengo, bweretsa phazi lanu lamanja kutsogolo kwa chiuno chanu chakumanzere. Lembani pamwamba pa phazi lanu mwamphamvu mu chiuno chanu, monga ngati mtengo wa lotus .
2. Bwerezani kumbuyo kwa bondo lanu lakumanzere kotero kuti likhale molumikizana ndi chiuno chanu chakumanzere.
3. Kumangiriza ndizosankha, koma ngati mungathe kuyisamalira, kumatsindika kwambiri kutsegula chifuwa chanu pamwamba.
4. Gwiritsani dzanja lanu lakumanja kumbuyo kwanu. Njoka dzanja lanu lamanja mozungulira kutsogolo kwa chiuno chanu chakumanzere kuti mugwire chala chanu chakumanja.
5. Mukhoza kuzindikira kuti phazi lanu lamanzere likupita kumalo okhala pansi, monga momwe taonera pano. Chabwino, kapena mukhoza kukhala pamphepete mwa phazi lanu.
6 Chitani mbali zonse.
6 - Mbali Yopamba Ndi Mmodzi Mmodzi Wopangidwa
Pitani ku mphamvu yeniyeni yeniyeni ponyamula phazi lanu lakumtunda kutali ndi bata la mwendo wanu wakumunsi.
Malangizo
1. Yambani pambali.
2. Kwezani mwendo wanu wamtundu uliwonse pamtunda wanu wapansi. Zingakhale masentimita pang'ono, phazi, kapena mapazi angapo monga momwe tawonedwera pano. Gwiritsani miyendo yonse molunjika ndikugwira nawo ntchito.
3. Pitirizani kukweza chiuno chanu padenga.
4. Ngati malire amatha, ndi bwino kuyang'ana pansi pamunsi.
5. Pansirani mwendo wanu ndikuchita mbali ina kapena ...
Yesetsani kupita ku kusiyana kotsiriza, full Vasisthasana!
7 - Full Side Plank - Full Vasisthasana
Ngati mutha kukweza mmwamba mwendo wanu, mukhoza kukhala okonzeka kuwonetsera mbali yowonjezera.
Malangizo
1. Bendani bondo la mwendo wanu wamtundu ndikutenga chophimba chaogi kumphwa chachikulu ndi dzanja lanu lakumwamba.
3. Lembetsani dzanja lanu lokwezeka ndi mwendo momwe mungathere, ndikuyendetsa phazi lanu mpaka padenga.
4. Penyani maso, chifuwa chitseguka komanso kukweza chiuno.
5. Lolani zala zala zanu ndipo mupange mbali ina.