Zuva rekukwazisa kwezuva ndiyo chikamu chekuenzanisa kwakakwana kunoitwa pamberi pegate rako usati watanga kana kutsika zvakare. (Ona zuva rakakwana kukwazisa kana iwe uchivhiringika). Inowanzoshandiswa sechidziro-chekuita kwenguva refu uye ndiyo nzira yakanaka yekutanga purogiramu yekuita pamba. Uye dzimwe nguva muviri-wose unosvika kumatenga unoteverwa nechemberi mberi-kugovera hamstring kutambanudza ndizvo zvose zvaunoda.
Pamazendo ako mashomanana okutanga, sarudza kusununguka kushandisa mhepo inopfurikidza mune imwe neimwe pose apo iwe unoshanduka muviri wako nepfungwa mukati mako. Enda kune imwe inotevera kana iwe wakagadzirira pane inhalation kana kubuda mumhepo sezvawakasarudzwa. Sezvo iwe uchidziya, edza kuita zvakaenzanirana zvinofananidza kufema kwega nemutambo.
1 - Pose Pose - Tadasana
Tanga nekumira pamberi pebato rako mumakomo pose. Tora nguva yekugadzirisa kuenderana kwako. Uya nemapfudzi ako pamusoro pechiuno chako uye chiuno chako pamusoro pezvitsitsinho zvako. Tora mapepa ako mapepa pasi pasi. Ita chiuno chako chehudyu, uchisimudza mabheji ako. Iwe unogona kuunza maoko mumaoko anjali mudra kana kurega maoko akarembera pamativi ako nemichindwe akaenderera mberi. Tora zvishanu kusvika gumi gumi zvinofema kufema kusvika panguva yakazara munguva ino.
2 - Simba Rakasimudza Pose - Urdhva Hasatansana
Inhale.
Ita ruoko rwako rwakananga kune rumwe rutivi nepamusoro kune urdhva hastasana. Iwe unogona kuuya nemaoko ako maviri kuti uibate kana kuti uzvichengetedze mafudzi ari kure. Chero nzira, chengeta mapepa achizorodza pasi kubva nzeve. Itai kuti maziso enyu awedzere.
3 - Pamberi Bend - Uttanasana
Exhale.
Swan inodonha pamusoro pemakumbo ako kupinda mberi mberi . Tungamira nebhokisi rako. Iwe unogona kukotamisa mabvi ako zvishoma kana uchida. Rega musoro wako uremerwe, ita nechokwadi chokuti uchengetedze humwe uremu hwako mumabhora ekunzwa kwako. Kana iwe uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uine
4 - Flat Back - Ardha Uttanasana
Inhale.
Simudza kumakumbo ako omunwe, simudza musoro wako, uye uuye pakadzika shure. Kune vanhu vazhinji, kuunza maoko enyu kumakumbo enyu kuchava nzvimbo yakanaka yekunamatira musana wako. Iwe unogona kuisa maoko ako chero kupi zvako pamakumbo ako anobvumira kururamisa. Edza kuchengetedza kunetseka pamakumbo ako chiedza.
5 - Pamberi Bend - Uttanasana
Exhale.
Tora zvakanyanya pamakumbo ako kuti udzoke uttanasana. Dhonza dumbu rako mukati memucheto wako kuti uwedzere nzvimbo yako mberi. Kana iwe uchida kutora mhepo shoma shoma pano kuti uwedzere kutambanudza kwako, enda mberi. Vamwe vanhu vanoda kubata zviso zvakatarisana uye vakangosungirira. Iwe unogonawo kubata zvigunwe zvako zviduku kuti uite tambo shoma apo iwe unotamira bend.
6 - Simba Rakasimudza Pose - Urdhva Hastasana
Inhale.
Dzorerai yako swan dive kuti udzoke kuuddhva hastasana. Tungamira nebhokisi rako, sezvawakaita munzira yekudzika. Paunosvika kumusoro, iva nechokwadi chokuti mapepa ako haana kukwidzwa kumusoro.
7 - Gomo rePose - Tadasana
Exhale.
Dzokera shure kwawakatanga, mugomo pose. Dzosera maoko ako kumashure mako uye shandisa mafudzi ako pasi pasi. Tora dzakawanda zvakakwana, zvakadzika mumatare uye zvinyunyuta musati watanga kugovera zvakare. Kana iwe unonzwa wakagadzirira, unogona kuenderera mberi kukwazisa kwezuva rose kubva pano.