1 - Pose ea Thaba - Tose ea Tadasana le Lisebelisoa tse Phahamisitsoeng - Urdhva Hastasana
Qala ho latellana ho eme Tlokong ea Thaba - Tadasana .
Inhale - Hook lintlheng tsa matsoho ha u ntse u ba phahamisa holim'a hlooho. Ho fapana hoa mefuta e mengata ea ho hlaseloa ha libetsa -Urdhva Hastasana ke mokokotlo, kahoo finyella matsoho leboteng ka mor'a hao.
2 - Bend e ka pele - Uttanasana
Exhale - Fold forward hore e be mefuta e sa tšoaneng ea Standing Forward Bend - Uttanasana . Ha u ntse u tsoela pele, tlohela matsoho a theoha ka morao ka morao. Etsa menoana ea hao ka morao 'me u tlise matsoho holim'a hlooho ha u ntse u tsoela pele.
3 - Pose Pose
Inhale - Lokolla matsoho a hau a matsoho ha u ntse u phunya matsoho ka pel'a litsebe 'me u tsamaisa leoto le letona ho fihlela qetellong ea setulo sa hau se kena ka Lunge e phahameng.
4 - Ho theosa le ho theosa le Dog - Adho Mukha Svanasana
Exhale - Tlolela matsoho ka pel'a sethapa sa hau ha u ntse u hata ka morao ho marang-rang ho kena ka tlaase ho tšoana le Dog .
5 - Phala ea Pula
Inhale - E-ea pele ho Pose ea Plank .
6 - Knees, Sefuba, Chin - Ashtanga Namaskara le Cobra - Bhujangasana
Exhale - Ka tlaase ho Likotopo, Sefuba, Chin .
Inhale - Khutlela pele ho Cobra Pose .
Alternative Alternative (eseng ea tšoantšetso):
Exhale - Ka tlaase ho Chaturanga .
Inhale - Khutlela ho ea holimo ho nonyana .
7 - Khutlela ho ea holimo ho tobana le ntja
Exhale - Khutlelang ho ea ka tlase ho shebana le ntja .
8 - Pose Pose
Inhale - Etsa leoto le letona ho ea ka pel'a sethapa sa hau ha u ntse u tlisa matsoho ka pel'a litsebe tsa hao o kena ka Pose ea Lunge e Phahameng.
9 - Bend e ka pele - Uttanasana
Exhale-Mohato ka leoto le letšehali ho ea fihla leoto le letona ha u ntse u otlolla matsoho ebe u kenella menoana ka morao ka morao ho kena mefuteng ea Standing Forward Bend - Uttanasana .
10 - Pheliso ea Lihlomo tse Phahameng - Urdhva Hastasana le Mountain Pose - Tadasana
Inhale - Lahla matsoho ka morao ka morao 'me u phunye matsoho a maoto ka pel'a hao ha u fihla ho ema. Ka mokhatlong o tsoelang pele, nka matsoho le morao ka morao ha u kena Pusong e Phahamisitsoeng -Urdhva Hastasana .
Exhale - Khutlisetsa matsoho lehlakoreng la 'mele ha u khutlela Pose ea Thaba - Tadasana .