Trunk Trunk Pose - Eka Hasta Bhujasana

• Zomwe zimadziwika kuti : Dzanja lamodzi
• Mtundu wa Kutsegula
• Ubwino : Amalimbitsa manja ndi mimba. Amatulutsa m'chiuno ndi zopweteka.

Malangizo

1. Yambani kukhala pamtendere, mwachisawawa , monga sukhasana (zosavuta pena) , ndi msana komanso mapewa atayikidwa pamphuuno . Tengani mpweya wambiri kuno.
2. Kwezani ufulu wanu kuchoka pansi ndi manja anu. Lembani mwendo wamunsi m'mikono mwanu, kusunga mdimawu mofanana ndi pansi. Mukhoza kuchita izi mwa kuyika bondo lanu lakumanja mu khola lanu lamanja komanso phazi lanu lamanja mu khola lamanzere lanu, ngati n'kotheka. Monga njira yina, gwirani bondo lakumanja ndi dzanja lanu lamanja ndi bondo lakumanzere ndi dzanja lanu lamanzere kapena kuponyera mikono yonse pansi pa mwana wanu wamphongo ndikuthandizira mwendo wakutsogolo mwanjira imeneyo. Mulimonse momwe mungasankhire, sungani phazi lamanja ndikuyesera kusunga msana wanu wokhazikika ndi wamtali. Pewani kutsogolo kwa msana kapena kutsamira kutali kwambiri.

1. Lembani mwendo wamanja wokhawokha mwendo pang'onopang'ono kumbuyo ndi mtsogolo mu chingwe cha mchiuno kuti mutulutse mchiuno mwako.
2. Mutapuma mpweya pang'ono ndikuyendetsa mwendo wanu, bwererani pakati. Tulutsani dzanja lamanja kuchokera pa bondo lakumanja.
3. Tsambulani dzanja lanu lamanja pansi pa bondo lanu lakumanja, ndikuika dzanja lanu lamanja pansi pamtunda. Gwiritsani mkono wakanja ukulungama pa goli ndi kumbuyo kwa mpumulo wanu wamadzulo kumanja kwanu.
4. Mungagwiritse ntchito dzanja lanu lamanzere kumapazi a kumanja kuti mugwiritse ntchito mwana wang'ombe yoyenera kumbali yanu yeniyeni. Kumbuyo kwa ntchafu yanu yakumanja kudzakhala kumbuyo kwa dzanja lanu lakumanja. Pamwamba mungathe kutenga mwana wanu wamphongo padzanja lanu, kuwonjezera ponseponse phokosoli lidzakhala.
5. Yambani ndikulitsa phazi lanu lakumanzere pansi kutsogolo kwa inu, monga mu theka la antchito (dandasana) .
6. Tulutsani dzanja lamanzere ndikuyika dzanja lanu lamanzere pansi pamtunda. Manja anu awiri ayenera kukhala mofanana mofanana ndi m'chiuno chawo.

1. Lembani mwakuya ndikugwiritsira ntchito pamutu wanu ndi miyendo yonse, kuonetsetsa kuti musinthe miyendo yonse. Pumphunzi, sungani muzitsamba zonse ziwiri ndikukweza phazi lanu lamanzere ndi lamanzere. Manja a manja anu ndiwo malo okha otsalira okhudzana ndi nthaka.
2. Khalani mmwamba kwa mpweya wambiri. Kusunga minofu ya mwendo wakumanzere kumaphatikizapo fupa lamanzere ndi lamanzere lidzasinthika kuti likhale losavuta kusunga mwendowo.

1. Tulutsani mphuno yanu pansi pamphunzi.
2. Bwererani ku zovuta zosavuta ndipo mutenge mpweya asanu musanayese mbali ina. Popeza vutoli likudalira mchiuno ndi kuphulika kwanu kuti mtolo wanu ufike pamwamba pa mkono wanu, mudzapeza kuti mbali imodzi ndi yosavuta kuposa ina. Yesani kuzindikira kusiyana kumeneku koma osapereka chiweruzo.

Malangizo a Oyamba

Ngati ndinu oyamba, vutoli likhoza kuwoneka ngati lovuta. Koma ngati mukukumana nawo m'kalasi losakanikirana, ndibwino kuti muzitsatira ngati sitepe iliyonse imapangitsa kusinthasintha ndi mphamvu zomwe mukufunikira kuti potsirizira pake zikhazikike. Kuchita masitepe atatu oyambirira omwe akufotokozedwa apa ndi koyenera kwambiri kwa woyambitsa ndipo adzachita zambiri kuti atsegule m'chiuno. Pamene mukupita patsogolo, kuyesa kukweza kudzawonjezera mphamvu zanu zakuya .

Nsonga Zapamwamba

Pambuyo pokhala kuti eka hasta bhujasana kwa mpweya wambiri, kusintha kwa mphindi zisanu ndi zitatu (astavakrasana) kapena eka pada koundinyasana II .