1 - Kutchera Nkhosa
Mndandanda uwu umapangidwa ndi zochitika zomwe zingakuthandizeni mphamvu zanu zazikulu ndikuthandizani kuti muzitha kupuma kwanu. Pamene kuchita yoga si njira yabwino yopezera phukusi sikisi, mukhoza kuyembekezera kuti mumve bwino ndi kulimbitsa mimba yanu. Kulimbitsa mtima wanu kungathandizenso kuchepetsa ululu wammbuyo ndikuthandizani kuti mukhale ndi moyo (palibe chomwe chimapangitsa mimba yanu kuwoneka yochuluka kuposa kupopera!). Zambiri mwazimene zili pansipa ndizoyeso, zomwe ndi njira yabwino yogwirira ntchito.
1. Tiyeni tiyambire pofika pazinayi zonse ndi mawondo anu pansi pa mchiuno mwako ndi mazenera anu pansi pa mapewa anu.
2. Pangani Cat-Cow yochepa kuti ikhale yotentha, ndikugwedeza nsana yanu poizembera ndikuyendetsa msana wanu pamphuno. Kumbukirani kusunga mimba yanu mkati mwa zonsezi.
2 - Manja ndi Knees Kusamala
1. Bwererani mmanja mwanu ndi mawondo ndi msana wanu mopanda mbali.
2. Kwezani mwendo wanu wakumanja ndikuwongolere, ndikuugwirizanitsa pansi. Flex phazi lanu lamanja mwamphamvu.
3. Mukakhala osasunthika, kwezani dzanja lanu lamanzere, komanso lifanane ndi pansi.
Khalani Mmanja ndi Mphepete Kusamala kwa 5 mpweya.
Bwerezani ndi mwendo wakumanzere ndi mkono wakanja.
Kusiyanasiyana kwa Mavuto: Ngati mukufuna vuto linalake, gwirani bondo lanu labwino ndikufika kumbuyo kwanu ndi dzanja lanu lakumanzere kuti mugwire dzanja lanu lamanja.
3 - Agalu Otsika Amagawanika
1. Bwererani kuzinayi zonse. Lembetsani zala zanu pansi ndipo mutenge mchiuno mwanu mutayendetsa miyendo yanu kumtunda . Sungani mimba yanu kumalo anu msana.
2. Pa phokoso lamakono, kwezani mwendo wanu wamanja mpaka mutangokhala pansi, ndikubwera ku Dog Dogwani . Ndi bwino kukweza mwendo wanu ngati mutha kuchita zimenezi pamene mukugwiritsira ntchito m'chiuno.
Gwiritsani mpweya 5.
Bwerezani ndi mwendo wakumanzere mutakwezedwa.
Kusiyana kwa Mavuto: Pang'onopang'ono tengani mwendo wanu wautali muzitsulo zitatu zazikulu. Tsatirani ndi magulu atatu akuluakulu owonetsera maola.
4 - Dulani Pula
1. Bwerani patsogolo mu Pulasitiki .
2. Kumbukirani kuti mtunda wa pakati pa manja anu ndi mapazi anu uyenera kukhala wofanana ndi Plank monga Down Dog. Samalani malo a m'chiuno mwanu. Simukufuna kuti msana wanu usungunuke kapena kugwa pansi.
Ikani mpweya wa 3-5.
Kusiyanitsa kwa Mavuto: Mukabwera kuchokera ku Down Dog Split, sungani phazi lanu pansi. Kubwereranso ku Galu Split, sambani miyendo ndiyeno pitani Plank kachiwiri.
5 - Kutaya Kwambiri Kwambiri - Vasisthasana
1. Kuchokera pa Plank, yesani kulemera kwanu pa dzanja lanu lakumanja pamene mutayenderera kunja kwa phazi lanu lamanja.
2. Pangani miyendo yanu yonse molunjika pamene mukuponya phazi lanu lakumanzere kumanja. Mukhozanso kuyendetsa mapazi kumbuyo kwa mzake ngati ndi bwino.
3. Kwezani mkono wanu wamanzere kumka ku denga ndikuyang'anitsitsa kumanzere kumanzere, mukulowa mbali.
Pambuyo pa mpweya wa 3-5, pwereranso pakati ndikupitilira kumbali yina, ndikupumula kumbuyo kwa Galu pakati pa mbali ziwiri ngati mukufuna.
Kusintha kwa Oyamba Kwawo: Ngati malirewo ndi ovuta kwambiri, yesani kusiyana kotereku .
Kusiyana kwa Mavuto: Kwezani phazi lanu lakumanzere, kulikweza pamwambapa.
6 - High Lunge
1. Kubwereranso ku Gulu loyang'anitsitsa Galu ndikupuma mpweya zisanu.
2. Bweretsani phazi lanu lamanja patsogolo pa dzanja lanu lamanja.
3. Gwiritsani bondo lanu lakumanja ndikuliika pamphuno lanu lamanja kuti ntchafu yanu yowongoka ikhale pansi.
4. Kwezani mikono yonse mpaka padenga, kufika ku Lunge Lamukulu.
Khalani 5 mpweya.
(Musati mudandaule, tidzachita mbali ina mu miniti.)
Kusintha kwa Oyamba Kwawo : Ikani manja anu m'chiuno.
Kusiyanitsa Kwasinthasintha: Pa chinyontho, yongolani mwendo wamanja. Exhale ndikugwedeza bondo kumbuyo pamakolo. Pitirizani kupuma mpweya zisanu.
7 - Half Moon Pose - Ardha Chandrasana
1. Kuchokera Kumwamba Lunge, tenga dzanja lamanzere mpaka m'chiuno.
2. Ikani dzanja lanu lamanja pamapazi khumi ndi awiri kutsogolo kwa phazi lanu lakumanja ndikuwongolera mwendo wanu wakumanja pamene mukukweza dzanja lanu lamanzere lomwe likufanana ndi chikwama, ndikubwera ku Ardha Chandrasana .
Ikani mpweya wa 3-5.
Kusiyana kwa Oyamba Kwawo: Tengani chithunzi pansi pa dzanja lanu lamanja ngati kuli kofunikira.
Kusiyanasiyana kwa Mavuto: Gwiritsani bondo lanu lakumanzere ndikufikira kumanzere kwanu kuti mutenge chidutswa chamanzere. Kusiyana kumeneku kumatchedwa Kutaya kwa Shuga .
8 - Awkward Chair Pose - Utkatasana
1. Kuchokera ku Ardha Chandrasana, ponya phazi lakumanzere pafupi ndi phazi lanu lakumanja.
2. Bweretsani zida zonse ndikugwada, mukubwera ku Awkward Chair Pose .
Gwiritsani mpweya 5.
9 - Mphungu Ikani - Garudasana
1. Kuchokera kumutu wapamwamba, sungani kulemera kwanu mu mwendo wanu wamanja.
2. Kwezani phazi lakumanzere pansi, ndikulumikiza mwendo wakumanzere kumanja. Kokani zala zamanzere kumphongo wanu wolondola, ngati n'kotheka.
3. Tengani manja anu kumbali ndikugundira dzanja lamanzere kumanja, kubweretsa manja pamodzi.
Kusamalana mu Chiwombankhanga Pangani mpweya wa 3-5.
4. Pukuta manja ndi miyendo yanu, bweretsani manja anu pansi ndikukwera kapena kubwerera ku Galu Loponda.
Pumulani pano mpweya zisanu musanabwererenso maulendo anayi apitawo kumanzere.
Kusinthasintha kwa Mavuto: Pa chilichonse chitani, bwerani maondo anu. Pa chilichonse chitani, bwererani ku malo anu oyamba.
10 - Kutseka Bwato - Navasana
1. Bwerani kudzakhala pamtanda wanu.
2. Bweretsani miyendo molunjika mpaka kufika pa digiri ya 45 digitala, ndikulowa m'ngalawa . Nthendayi idzagwa, koma musalole msana kugwa.
3. Pangani mawonekedwe a "V" ndi thupi.
4. Bweretsani manja molunjika pamzere ndi mapewa.
Kusintha kwa Oyamba Kwawo: Bwerani mawondo anu, kubweretsa zowala zanu zikufanana ndi pansi. Izi zimatchedwa Half Boat. Ngati izi zili zolimba kuti muzisunga, mukhoza kugwiritsira kumbuyo kwa ntchafu zanu.
Kusiyanasiyana kwa Mavuto: Mukangoyambitsa maziko, mutulutse miyendo ndi torso imodzimodzi pansi mpaka pansi ndikukwera pamenepo. Bwerani mmwamba mu phokoso ngati kukhala pansi. Chitani izi nthawi zambiri momwe mungathere.
Bwerani kunama kumbuyo kuti mupumule bwino!