Mtundu wa posankha : Kubwezeretsa , kubwereza
Ubwino : Zimathandiza kuti msanawo ukhale wowonjezera pamene ukuthandizidwa modekha. Zingathandize kuthetsa ululu wammbuyo, malingana ndi Wotsatira Wobwezera Kubwerera Anne Asher.
Malangizo:
1. Ugoneni kumbuyo kwako ndi mawondo ako akugunda ndipo zidutswa za mapazi ako zikhale pansi pansi. Mukhale ndi yoga yokhazikika. (Ngakhale kuti mungasokoneze chovala cha yoga nthawi zambiri, ndi mlatho wovomerezeka onetsetsani kuti muli ndi vuto lolimba chifukwa cholemera chanu chidzakhalapo.)
2. Kutambasula manja anu pansi ndi chala chanu chifike poyendayenda, Muyenera kungogwira kumbuyo kwa zidendene zanu.
3. Mapazi anu ayenera kukhala ofanana. Sungani malo amenewo nthawi yonseyi.
4. Pewani kumapazi anu kuti mutuluke m'chiuno.
5. Lembani tsamba lanu la yoga pansi pa msana wanu pansi pa sacrum yanu. Lolani sacrum yanu ipumire mwachinsinsi pa malo. Manja anu amatha kutambasula pansi pafupi ndi thupi lanu.
6. Izi ziyenera kukhala malo abwino. Mukhoza kukhala pano maminiti angapo pamene thupi lanu likukhazikika ndipo limapindula kwambiri. Ngati vutoli limayambitsa msana wanu, chotsani chigamulo ndi kubwera.
7. Kuti mutulukemo, tumizani kumapazi anu ndikukweza m'chiuno chanu. Sungani chipikacho kuchokera pansi pa sacrum yanu ndipo pang'onopang'ono muchepetse msana wanu pansi.
Malangizo a Oyamba Kwawo:
1.
Mzere wogawanika wa yoga ukhoza kukhazikitsidwa pazitali zitatu, malinga ndi mbali yomwe ili pansi. Mukayamba kuyesa izi, ndibwino kuti muyambe ndi malo otsika kwambiri (monga momwe taonera pano) chifukwa izi ndizozakhazikika komanso zofatsa.
2. Ngati msinkhu wotsika kwambiri umakhala womasuka ndipo mukufuna kutambasula kwambiri, mungayesere kuwufikitsa ku mlingo wotsatira.
Kutalika kwapamwamba kukupatsani inu kumbuyo kwenikweni kwa nsana koma komanso osakhazikika, choncho pitani mosamala. Popeza izi ndizobwezeretsa, sankhani mlingo umene umakupatsani mwayi. Ngati mumamva ululu uliwonse, tulukani.
Nsonga Zapamwamba:
1. Ngati mukuona kuti muli bwinobwino, yesani kukweza mwendo umodzi pansi ndikusunga malo anu pansi pa sacrum yanu. Lembetsani mwendo wanu wokweza kumwamba kapena kuyesa kupukuta ndi kuyika bondo lanu pa ntchafu ya mwendo wina (pansi pake) kuti mutsegule. Sungani phazi la mwendo wololera kusinthasintha mu malo onse. Patapita mpweya wambiri, bwererani phazi pansi ndikuyesa mbali inayo.
2. Mukhozanso kukweza miyendo yonse panthawi yomweyo, yomwe imathandizidwa ndi shoulderstand .