1 - Gomo reMhara - Tadasana uye Raised Arms Pose - Urdhva Hastasana
Tanga kutarisana kumire muGomo rePose - Tadasana .
Inhale - Hook the thumbs of your arms stretched as you raise them up over the head. Izvi zvakasiyana-siyana zveKasimudza Arms Pose -Urdhva Hastasana ishure , saka svika mavoko kurusvingo shure kwako.
2 - Imire Pamberi Bend - Uttanasana
Exhale - Fold forward mune kuchinja kweMirairo Yekumusoro Bend - Uttanasana . Sezvaunenge uchibudisa, rega maoko aende pasi shure kwako. Shandisa minwe yako kumashure uye uise maoko ako pamusoro wako sezvaunofambira mberi.
3 - Lunge Pose
Inhale - Bvisa maoko ako akasununguka sezvo 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 uchitarisa.
4 - Kumusoro Kunotarisana Nembwa - Adho Mukha Svanasana
Exhale - Dropisa maoko kusvika kumberi kwembambo yako sezvo iwe uchitsika rutsoka rworuboshwe kusvika kumashure kwechikwata uchiuya ku Downdown Facing Dog .
5 - Plank Pose
Inhale - Uyai mberi muPlank Pose .
6 - Knees, Chest, Chin - Ashtanga Namaskara naCobra - Bhujangasana
Exhale - Kumucheto Kumakumbo, Chifu, Chin .
Inhale - Uya mberi kuCobra Pose .
Zvimwe Zvakashandiswa Zvimwe (hazvifananidzi):
Exhale - Kumucheto kusvika ku Chaturanga .
Inhale - Uya mberi kuenda Kumusoro Kusangana neGwa .
7 - Dzokera Kunze Kureba Kutarisana Imbwa
Exhale - Shingairira Kudzoka Kusangana neDha .
8 - Lunge Pose
Inhale - Tora rutsoka rworudyi kumberi kwepamuviri wako apo iwe unounza maoko kumusoro kwezeve dzako uchisvika muHigh Lunge Pose.
9 - Imire Pamberi Bend - Uttanasana
Exhale - Tora rutsoka rworuboshwe mberi kuti uratidze rutsoka rworudyi sezvo 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 uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge u
10 - Simba Rakasimudza - Urdhva Hastasana uye Mountain Pose - Tadasana
Inhale - Bvisa maoko kubva kumashure kwako uye unobata zvigunwe pamberi pako sezvaunouya kuzomira. Muchifambiso chinoramba chichienderera mberi, tora maoko uye udzoke mushure mekupinda muIrized Arms Pose -Urdhva Hastasana .
Exhale - Itai kuti maoko adzokere kurutivi rwomuviri sezvaunodzokera kuMakomo Pose - Tadasana .