Kukhazikika ndi moyo wokhazikika nthawi zambiri kumabweretsa mavuto osiyanasiyana, ndi matenda a msana ndi mafupa. Komabe, ngati mulibe nthawi yolimbitsa thupi komanso kulimbitsa thupi lalitali, mutha kugwira mahawa oyambira kuchokera ku yoga pomwepo mu ofesi.
Pone # 1.
Timayang'anitsitsa khoma, ikani dzanja lamanja pakhoma, pomwe mukukhala mbali. Elow imadandaula za khoma pamlingo womwewo ndi phewa. Dzanja lanu liyenera kukhala lofanana pansi. Tembenuzani thupi kumanzere, osatenga phewa lamanja kuchokera kukhoma. Tili masekondi 30, kenako bwerezani kasanu.
Ponena # 2.
Dzanja lamanzere lidakwezedwa pamlingo wa munthuyo. Timakwera dzanja lamanja kumanzere kuti malo otsalawo atagona kumanzere kwa dzanja lamanja. Ntchito yanu ndi zala za dzanja lamanja kukhudza dzanja lamanzere. Timachotsa manja anu monga momwe mungathere kuchokera kumaso ndikusindikiza chin ku chifuwa. Kuyika pa positi koteroko mphindi.
Pones # 3.
Tidayika miyendo m'lifupi mwa mapewa. Timapanga imodzi yotsikira patsogolo, kukanikiza manja anu pansi. Osagwada, kupumula zidendene zake pansi. Kuyika kwa china chofanana ndi "mphaka", ndipo zotsatira zake, komabe, ndizomwe zimachitika m'matumba ambiri a matako ndi chiuno.
osati zolembedwa mu masewera olimbitsa thupi
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Puse # 4.
Gwirani maondo anu, ndikukonzekera miyendo m'lifupi mwa mapewa. Kudalira zala zokha za miyendo, kwezani m'chiuno kuti miyendoyo ikuwongoleredwe m'mabondo. Kenako kanikizani zidendene pansi ndikusokoneza matako. Mwachidziwikire, nthawi yoyamba kuchita masewera olimbitsa thupi sizigwira ntchito molondola, khalani oleza mtima, kupambana kumachitika.
Pose # 5.
Fikani, pindani bondo la mwendo wamanja ndikukulunga phazi ndi manja anu. Khazikitsani malire, mavuto ndi kupumula minofu yambiri, pomwe mawondo amakhala limodzi.