Kuyera zviyero zvakaoma nokuti zvinoda simba remakumbo uye muviri wepamusoro unoshanduka pakuwedzera pakukwanisa kuenzanisa kune rimwe gumbo. Izvi zvinopa chinetso chaicho sezvaunofamba kubva pane pose kuti uise apo uchichengeta gumbo rakasimudzwa kubva pasi pasi rose. Mutsipa wako wakamira unogona kunzwa uchinetseka sezvaunovaka simba. Kuenzanisa kunobatanidzawo kunoda simba remunharaunda , saka iwewo uchange uchishanda mimba nemakakatani.
1 - Awkward Chair - Utkatasana
Tanga mu utkatasana, uye makumbo maviri akafugama pamabvi.
2 - Eagle Pose - Garudasana
Ita uremu hwako mugumbo rako rwerudyi sezvaunosimudza rutsoka rworuboshwe kubva pasi. Kuchengeta bhudhi rakarurama rakanamatira, kuvhara jira roruboshwe pamusoro pekodzero, uye uunze rutsoka rwako rworuboshwe kuti unyore shure kwekona yakarurama. Kana iwe uchinzwa wakagadzikana, shandisa maoko ako muchipfeko nekuputira ruoko rworudyi pamusoro kuruboshwe uye kuunza zvanza kuti uite. Bata pano kusvika kumapfupa mashanu.
3 - Muti Pura - Vrksasana
Bvisa maoko ako uuye navo pamusoro. Tambanudza ruoko rwako rworuboshwe apo iwe wakanamatira gumbo rorudyi. Uya nechimwe chetsoka dzako rworuboshwe kusvika mukati mako. (Edza kuita izvi usingashandisi maoko ako.) Isa maoko ako mu anjali mudra . Bata pano kusvika kumapfupa mashanu.
4 - King Dancer Pose - Natarajasana
Bvisa rutivi rwetsoka rwako rworuboshwe kubva mumukati wako wekunze, uye udzore gumbo roruboshwe parutivi kumabvi akarurama paunenge uchichengeta gumbo roruboshwe rakakotama uye rutsoka kubva pasi. Bata mukati mechanza chako chekuruboshwe neruoko rwako rworuboshwe apo iwe unomutsa bhoto roruboshwe uye ruoko rworudyi. Bata kusvika kumapfupa mashanu.
5 - Warrior III - Virabhadrasana III
Uyai maoko maviri muchiuno. Simbisa rutsoka rwako rworuboshwe sezvaunotambanudza shure kwako. Ita mahudyu ako pasi, uchitakura gumbo rako rokumucheto uye rutivi rwakafanana nechepasi. Iwe unogona kuchengeta maoko ako pachiuno chako kana kusarudza imwe shanduko yemuviri. Bata kusvika kumapfupa mashanu.
6 - Standing Split - Urdhva Prasarita e Padasana
Ita maoko maviri pasi uye fambisa mberi pamusoro pegumbo rako rokurudyi, uchisimudza rutsoka rworuboshwe kumusoro. Chengetedza mahudyu acho kusvika pasi kuitira mweya mashanu. Iwe unogona kutamba nemari yako panguva ino inosimudza maoko ako pedyo netsoka yako yerudyi uye uunza imwe kana mavoko maviri kumakumbo akanaka. Mushure memhepo yechishanu, svinura mahudyu, kuvhara kuruboshwe kurudyi.
7 - Half Moon Pose - Ardha Chandrasana
Zviuno zvako zvatove pane nzvimbo yakakanyiridzirwa kubva pane pose yapfuura. Simudza ruoko rworuboshwe kubva pasi uye uuye nayo yakananga kumusoro. Rega kutarisa kwako kuite ruoko rwako apo iwe unotenderera musoro kuti utarise kumusoro zvakare. Flex rutsoka rworuboshwe zvakasimba. Bata kusvika kumapfupa mashanu.
8 - Sugarcane Pose - Ardha Chandra Chapasana
Bhenja ibvi roruboshwe uye usvike kuruboshwe kuruboshwe kuti ubate musoro wetsoka yako yeruboshwe. Dzvinyirira rutsoka muruvoko uye ruoko rwunopinda mutsoka, ruchiuya mukunamatira shure. Ramba wakatarisa kumusoro. Bata kusvika kumapfupa mashanu.
9 - Revolved Half Moon Pose - Parivrtta Ardha Chandrasana
Ita ruoko rworuboshwe pasi, pasi pebandauko roruboshwe. Chikamu chichibvisa chiuno muhudhu. Isa ruoko rwako rworudyi muchiuno chako. Vhura bhetani rako rorudyi pamusoro pedenga, kururamisa ruoko rworudyi apo iwe wagadzirira. Bata kusvika kumapfupa mashanu.
10 - Pamberi Bend - Uttanasana
Pakupedzisira, rega rutsoka rwako rworuboshwe ruuye pasi pasi pedo nekodzero yako. Fungisisa pamusoro pemakumbo ako, uye zorora. Paunenge wakagadzirira, dzokorora kuenzanirana kumira pajoko rako rokurudyi panguva ino.