###Obere Lunge
**Nkọwa:**
N'ebe dị ala, otu ụkwụ na-aga n'ihu, ikpere na-ehulata, ụkwụ nke ọzọ na-agbatị azụ, mkpịsị ụkwụ ya na-adakwa n'ala. Tụgharịa elu ahụ gị gaa n'ihu ma tinye aka gị n'akụkụ abụọ nke ụkwụ ihu gị ma ọ bụ welie ha elu ka ị na-enwe nguzozi.

Ịchọgharị ka Yoga si eme ka ọ gbanwee ahụ gị1

**Uru:**
1. Gbatịa apata ụkwụ n'ihu na mọzụlụ iliopsoas iji belata isi ike hip.
2. Mee ka akwara ụkwụ na hip dị ike iji meziwanye nkwụsi ike.
3. Gbasaa igbe na ngụgụ iji kwalite iku ume.
4. Meziwanye usoro nri nri ma kwalite ahụike nke akụkụ afọ.

###Pigeon Pose
**Nkọwa:**
N'ebe nduru, otu ụkwụ gbagoro agbagọ na-etinye n'ihu n'ihu ahụ, na mkpịsị ụkwụ ya chere ihu. Gbatịa ụkwụ nke ọzọ azụ, tinye mkpịsị ụkwụ n'ala, ma tụgharịa ahụ n'ihu iji kwado nguzozi.

Ịchọgharị ka Yoga si eme ka ọ gbanwee ahụ gị2

**Uru:**
1. Gbatịa akwara iliopsoas na ukwu iji belata sciatica.
2. Meziwanye mgbanwe nkwonkwo hip na oke mmegharị.
3. Wepụ nchekasị na nchekasị, kwalite ntụrụndụ na udo nke ime.
4. Na-akpali usoro nri nri ma kwalite ọrụ nke akụkụ afọ.

###Plank Pose
**Nkọwa:**
N'ụdị plank, ahụ na-edobe ahịrị kwụ ọtọ, nke ogwe aka na mkpịsị ụkwụ na-akwado, a na-agbanye aka n'ikpere ahụ n'ahụ, akwara isi na-esikwa ike, anụ ahụ adịghị agbagọ ma ọ bụ na-akụda.

Ịchọgharị ka Yoga si eme ka ọ gbanwee ahụ gị3

**Uru:**
1. Mee ka isi akwara dị ike, ọkachasị oghere abdominis na transverse abdominis.
2. Melite nkwụsi ike nke ahụ na ikike nguzozi.
3. Kwalite ike nke ogwe aka, ubu na azụ.
4. Meziwanye ọnọdụ na ọnọdụ iji gbochie mmerụ ahụ n'úkwù na azụ.

###Plough Pose
**Nkọwa:**
N'ụdị plow, ahụ na-edina ala n'ala, a na-etinye aka n'ala, ọbụ aka na-eche ihu ala. Jiri nwayọọ welie ụkwụ gị ma gbasaa ha n'isi ruo mgbe mkpịsị ụkwụ gị dara.

Ịchọgharị ka Yoga si eme ka ọ gbanwee ahụ gị4

**Uru:**
1. Gbatịa ọkpụkpụ azụ na olu iji belata esemokwu na azụ na olu.
2. Mee ka thyroid na adrenal glands rụọ ọrụ, kwalite metabolism.
3. Meziwanye usoro ọbara na-eme ka ọbara gbasaa.
4. Wepụ isi ọwụwa na nchekasị, kwalite ntụrụndụ anụ ahụ na nke uche.

###Pose Raara Onwe nye Sage Marichi A
**Nkọwa:**
Na Ekele Ekele Meri Mara ihe A pose, otu ụkwụ na-ehulata, gbatịa ụkwụ nke ọzọ, na-ehulata ahụ ya n'ihu, aka abụọ na-ejidekwa mkpịsị ụkwụ n'ihu ma ọ bụ nkwonkwo ụkwụ iji nọgide na-enwe nguzozi.

Ịchọgharị ka Yoga si eme ka ọ gbanwee ahụ gị5

**Uru:**
1. Gbatịa apata ụkwụ, ukwu, na ọkpụkpụ azụ iji meziwanye mgbanwe ahụ.
2. Mee ka isi akwara na akwara azụ sie ike, ma melite ọnọdụ.
3. Na-akpali akụkụ ahụ digestive ma kwalite ọrụ mgbaze.
4. Meziwanye nguzozi ahụ na nkwụsi ike.

###Nraranye nye Sage Marichi C
**Nkọwa:**
Na ekele maka onye maara ihe Mary C pose, otu ụkwụ na-ehulata n'ihu anụ ahụ, a na-agbanye mkpịsị ụkwụ ya n'ala, gbatịa ụkwụ nke ọzọ azụ azụ, elu ahụ na-ehulata n'ihu, aka abụọ na-ejidekwa mkpịsị ụkwụ ihu ma ọ bụ nkwonkwo ụkwụ. .

Ịchọgharị ka Yoga si eme ka ọ gbanwee ahụ gị6

### Ndozi nru ububa adabara
**Nkọwa:**
N'elu nru ububa pose, dinara ala n'ala, gbadaa ikpere gị, jikọta ụkwụ gị ọnụ, ma tinye aka gị n'akụkụ abụọ nke ahụ gị. Jiri nwayọ mee ka ahụ gị dị jụụ ma mee ka ikpere gị meghee n'ụzọ nkịtị.

Ịchọgharị ka Yoga si eme ka ọ gbanwee ahụ gị7

**Uru:**
1. Weghachite esemokwu n'úkwù na ụkwụ, ma belata sciatica.
2. Mee ka ahụ dị jụụ, belata nchekasị na nchekasị.
3. Na-akpali akụkụ afọ ma kwalite ọrụ mgbari nri.
4. Meziwanye mgbanwe anụ ahụ na nkasi obi.