Ndikofunika kuti othamanga adziwoneke kuti athe kusintha kusintha , komwe kumathandiza kupewa ngozi. Mndandanda wa yoga yotsatira ikuwongolera magulu akuluakulu a minofu ogwiritsidwa ntchito pamene akuthamanga. Izi ziyenera kuchitika pamene minofu yatentha kale. Kuchita maulendo angapo a dzuwa ndi njira yabwino yozizira.
1 - Kutaya Kwakukulu Kwambiri Kwambiri - Supta Padangusthasana
Yambani mwagona kumbuyo kwanu kuti mutambasule miyendo. Ichi ndikutambasula kwakukulu kwa ana a ng'ombe ndi zinyama. Yesani kusinthana pakati pa phazi lachindunji ndi losinthasintha. Ngati mulibe chovala cha yoga , mabotolo aliwonse adzachita. Chitani miyendo yonseyi.
2 - Kumutu-ku-Knee Ponyani - Januani Sirsasana
Kenaka, khalani m'malo a janu sirsasana, omwe amawoneka mofanana ndi othamanga othamanga kwa ana a ng'ombe ndi amphongo. Chitani mbali zonse.
3 - Kutaya kwa Cobbler - Baddha Konasana
Bweretsani zidutswa za mapazi pamodzi kwa baddha konasana, kutambasula mapulumu ndi chiuno.
4 - Half Lord of the Nsomba Ponyani - Ardha Matsyendrasana
Izi ndizomwe zimapangidwira msana ndikutambasula kumbuyo ndi mapewa. Chitani mbali zonse.
5 - Gulu la nkhope ya Cow - Gomukhasana
Chimbalangondo chachikulu, koma timakonda kwambiri triceps apa, kotero ngati mwendo udindo ndi wosasangalatsa, mukhoza kungokhala mipiringidzo. Tambani mbali zonse ziwiri.
6 - Kutsika kwa Galu - Adho Mukha Svanasana
Tsopano tiyeni tisunthire ku zovuta zina. Galu loyang'ana pansi ndi lothandiza kutambasulira ana, ng'ombe, ndi mapewa. Gwiritsani mapazi pang'onopang'ono kuti mugwire ntchito minofu ya ng'ombe.
7 - Lunge
Maungulo ndi okongola kwambiri poyendetsa mchiuno . Chitani mbali zonse.
8 - Mfumu Dancer Pose - Natarajasana
Kutambasula kwakukulu kwa quadriceps. Gwirani pa khoma kuti mukhale osakwanira kuti muthe kuganizira kwambiri kumbuyo kwa mwendo. Chitani mbali zonse.
9 - Piramidi Yambani - Parsvottonasana
Tiyeni titsirize ndi zowonjezera . Ndikofunika kutambasula gulu la minofuyi, koma samalani kuti musapitirire, monga chokoka chikhomo ndi kuvulaza kwakukulu. Sungani bondo yaying'ono kumbuyo kwa bondo pamene mukuyendetsa mwendo. Chitani mbali zonse.
10 - Kuima pamtunda kutsogolo Pendarita Padottanasana
Chotsatira chake chimatambasula zinyundo ndi chiuno.