Zovuta za Yoga zolemetsa zimakhala njira yabwino kwambiri yowonjezera biceps ndi triceps kwa mikono yamphamvu, yosalala. Pamene kukankhira ngati chaturanga dandasana ndi njira yowoneka bwino kwambiri kuti muwone zotsatira, pali zovuta zina zambiri zomwe zimagwiranso ntchito minofu imeneyi. Ngati mukugwirabe ntchito ku chaturanga yolondola (yomwe ili yofunika chifukwa cha kuvulazidwa ), gwadani maondo anu ndipo pang'onopang'ono mupite pansi. Kodi izi zimachitika nthawi zonse ndipo mudzawona kusiyana kwa mphamvu yanu yamanja.
1 - Kutsika kwa Galu - Adho Mukha Svanasana
Yambani mndandanda wa galu akuyang'ana pansi. Popeza tikuyang'ana zankhondo pano, tiyeni tione momwe mukuyendera. Manja anu ayenera kukhala ndi mbali zamphindi padera. Pali chizoloŵezi chowatenga iwo, choncho onetsetsani kuti simukuchita zimenezo. Bzalani manja anu pansi pang'onopang'ono ndi zala zanu zikufalikira. Ikani kupanikizika kwapang'ono kupyolera mu zidutswa zala pansi. Sinthirani mikono yanu yakumtunda kuti mutsegule mapewa anu kumbuyo kwanu.
2 - Dulani Pula
Bwerani patsogolo pa malo apulaneti. Onetsetsani kuti mapewa anu ali pampando wanu komanso chiwindi chanu sichimamatira kapena kumira. Kusunga malo awa kwa mpweya pang'ono kumagwira ntchito manja anu.
3 - Mbali Yopanda - Vasisthasana
Tsegulani kumanzere pamene mukubweretsa kulemera kwanu ku dzanja lamanja ndi phazi lanu lakumanja. Kwezani dzanja lanu lakumanzere molunjika, kutsegula chifuwa chanu kumalo. Ikani phazi lanu lakumanzere pamwamba pa phazi lamanja, muteteze mapazi onse mwamphamvu.
4 - Full Side Plank - Full Vasisthasana
Kwezani phazi lanu lakumanzere pafupi masentimita asanu pamwamba pa phazi lanu lamanja, kusunga mapazi onse kusinthasintha. Khalani pano kapena kugugulira mwendo wanu wamanzere ndikuika phazi lanu lamanzere mkati mwa dzanja lanu lamanja ( mtengo pamayendedwe ) kapena gwirani chanza chamanzere chachikulu ndi dzanja lanu lamanzere ndikuyesera kufika pambali. Mwanjira iliyonse, onetsetsani kuti mchiuno mwanu musakweze mmwamba osati kumira.
5 - Dulani Pula
Bwezerani phazi lanu lakumanzere pamwamba pa dzanja lamanja ndi kubwereranso kuti mukhale phokoso. Ndi nthawi yopangira mbali kumbali inayo. Mukhoza kugwada ndi kupumula pakamwa la mwana poyamba ngati mukufuna.
6 - Antchito Anayi Otayika - Chaturanga Dandasana
Pambuyo pa mbali yanu yachiwiri, mubwererenso ndipo pali njira yoti mutenge mwanayo.
Kuchokera pa thabwa, kumunsi kuti mukambirane chaturanga dandasana. Sungani kulemera kwanu kumapazi anu musanatsike chifukwa izi zikukhazikitsa mapewa anu pamalo otetezeka. Mu malo anu otsika, musalole mapewa anu kuti agwe pansi; sungani manja apamwamba pofanana pansi.
Zosankha: Kuti mkono wowonjezera ukhale wolimbikitsana, pewani mmwamba ku plank ndikuchepetsanso kuti mutenge kachiwiri. Kodi zingapo za maulendo a chaturanga.
7 - Kumwera Kwa Galu - Urdhva Mukha Svanasana
Sungani pa zala zanu ndipo mulole chifuwa chanu chikutsogolereni ku galu woyang'ana mmwamba. Yesani kugwedeza zingwe zanu pang'ono, kupukuta mapewa anu kumbuyo, ndiyeno nkuwongolani mikono yanu.
Zosankha: bwererani kudzera pa chaturanga ndi mapulani musanayambe kubwerera ku galu loyang'ana pansi.
8 - Agalu Otsika Amagawanika
Kwezani mwendo wanu wakumanja ku galu logawanika. Tsegulani mchiuno wanu ndi kuweramitsa bondo kuti phazi lanu lifike pafupi ndi chiuno chanu.
9 - Kusiyanasiyana kwapangidwe - Kuponyera Mphuno
Mukakweza dzanja lanu lamanja, sungani mchiuno mwanu. Yambani msana wanu pamene mukubweretsa mapewa anu pamwamba pa mawonekedwe anu ndi bondo lanu lakumanja ndi mphuno zanu pamodzi.
10 - Mmodzi wa Leg Plank
Dzanja lanu lamanja likukwerabe. Bwerani patsogolo pa thabwa lamagulu awiri ndipo mwinamwake mutenge mwendo wanu mutakwezedwa pamene mutsikira ku chaturanga. Gwetsani mwendo wanu wakumanja pamene mukusandutsa galu woyang'ana mmwamba.
Bwererani ku galu woyang'ana pansi ndikukweza mwendo wanu wamanzere kuti muyende kudutsa mbali zitatu zapitazo (kumayamba ndi kugwa pansi kwa galu).