Likhalase tsa Ashtanga Sun
Ashtanga yoga, bothata bo tšoanang bo lula bo etsoa ka tatellano e le 'ngoe. Sengoliloeng ka seng se qala ka litebelo tsa letsatsi. Tsamaea e mehlano ea Surya Namaskar A tla pele, joale ho phalla ho matlafatsa ka likhahla tse hlano tsa Surya Namaskara B ho tsoela pele ho futhumatsa 'mele oa hau.
Lihlopha tse ngata tsa vinyasa li sebelisa litlhaloso kapa likarohano tsa Ashtanga Sun ho tsona e le motheo oa ho qala ha tsona. Mokhoa oa setso oa Ashtanga, phefumoloho e 'ngoe le e' ngoe e tsamaea le mokhatlo, e leng ho etsang hore lebelo le ts'oarehe. Ho inhalation kapa pululo ho etsahala ka nako e le nngwe ha o ntse o nahana ka poso, eseng pele. Palo ea liphefumoloho tse nkiloeng mofuteng ka mong e ka ba tse fapa-fapaneng bakeng sa tloaelo ea lapeng kapa vinyasa tloaelo. Lekhetlo la pele ha u bona e 'ngoe le e' ngoe ea bothata bo ka tlaase, latela marang-rang bakeng sa litaelo tse eketsehileng.
1 - Thaba ea Pose-Samasthiti
Ka mantsoe a Ashtanga , Pose ea Thaba e bitsoa S masthiti . Sena se qala le ho felisa sekhetho sa Surya Namaskar B.
2 - Bosiu ba Phase-pele Pose-Utkatasana
Inhale.
Seka mangole, tlisa matsoho, mme u lule fatše.
3 - Emeng Bend-Uttanasana
Exhale.
Fokotsa maoto ha u ntse u etella pele ho khumamela ka ho pata pela ea hau.
4 - Half Forward Bend-Ardha Uttanasana
Inhale.
Phahamisa hlooho ea hao 'me u fihle matsohong a hao ka matsoho a otlolohileng le ka morao. Nka matsoho a hao litlamong kapa maotong a hao haeba ho hlokahala hore u khutle ka morao.
5 - Basebeletsi ba bane ba nang le bokooa ba koahelang-Chaturanga Dandasana
Exhale.
Tšoara matsoho a hau fatše fatše mme u tlōle kapa u tsamaee maotong ka morao ho Chaturanga Dandasana.
6 - Ho ea ho Ntle ho Ntja-Urdhva Mukha Svanasana
Inhale.
Fokotsa matsoho a hao, theola letheka la hao, theohela holimo litlhōrōng tsa maoto a hau, 'me u atolose sefuba sa hao ho ea holimo bakeng sa ho ea ka holimo ho Ntja.
7 - Ho theoha Ho Tšoana le Dog-Adho Mukha Svanasana
Exhale.
Phahamisa letheka ebe u khutlela monoaneng oa menoana ea hau ho ea ka holimo ho tšoana le Dog.
8 - Mohlabani I-Virabhadrasana I
Inhale.
Tsamaea leoto la hau le letona ka pel'a letsoho la hao le letona. Koba leoto la hao le letona e le hore lesela la hau le bapane le fatše. Theola serethe sa hao le letšehali ebe o phahamisa matsoho ka ho toba le matsoho a hau a amang.
9 - Basebetsi ba bane ba nang le bokooa ba koahetsoeng-Pula-Chaturanga Dandasana
Exhale.
Tlisa liatla tsa hau fatše 'me u tsamaee leoto la hau le letona ho ea ka morao oa setulo sa hau ho tloha ka letsohong le letšehali ho theola ka ho toba Chaturanga, kaofela ha u phefumoloha.
10 - Ho ea ho Nonyana e Holimo-U-Urdhva Mukha Svanasana
Inhale.
Etsa liatla tsa hao matsoho ebe u roala menoaneng ho ea ho Nonyana e Holimo.
11 - Ho theoha ho Tšoana le Dog-Adho Mukha Svanasana
Exhale.
Phahamisa letheka la hao ho theosa le ho theosa le ho theohela tlaase.
12 - Mohlabani I-Virabhadrasana I
Inhale.
Joale etsa ntho e tšoanang ka lehlakoreng le letšehali. Tsamaea leoto la hao le letšehali ho ea ka pel'a letsoho la hao le letšehali. Tlisa matsoho a hao ka matsoho a amang maikutlo.
13 - Basebeletsi ba bane ba nang le bokooa ba koalehileng-Chaturanga Dandasana
Exhale.
Theola liatla tsa hau fatše 'me u tsamaee leoto la hau le letšehali ho theolela Chaturanga.
14 - Ho ea ho Ntle ho Ntja-Urdhva Mukha Svanasana
Inhale.
Tsoela Pele ho Ntja e Holimo.
15 - Ho theoha ho Tšoana le Dog-Adho Mukha Svanasana
Exhale.
Phahamisa letheka la hau ho Ntja e theoha. Lula mona bakeng sa meea e mehlano.
16 - Half Forward Bend-Ardha Uttanasana
Inhale.
U khumama ka mangole, u fihle libolo tsa maoto a hao, u tsamaee kapa u potlakele ho Ardha Uttanasana ka morao.
17 - Emeng Bend-Uttanasana
Exhale.
Tsoela pele ka maoto.
18 - Bosiu ba Phase-Pose-Utkatasana
Inhale.
Seka mangole, phahamisetsa matsoho, mme u theohele setulong sa Utkatasana.
19 - Samasthiti (Tadasana)
Exhale.
Fokotsa maoto mme u theole matsoho mahlakoreng a hau, u khutlele Samasthiti.