1, Ngā tapa whakarara mō te whakamarie me te āhua
2, Āhua ngohengohe, ātete-rakuraku o waho
3, Mama, ā, he roa
TŌHU: Kei te wātea te waitohu ritenga
TAE: tae rakau

Ngā painga o te yoga
1. Whakaroa i te tinana. Āwhina i te tinana kia taurite, kia taurite hoki. Ko te toronga o te tinana i konei e pā ana ki te toronga o ngā ringa me ngā waewae. Arā, ina kotahi te taahiraa e toe ana ngā ringa, ngā waewae rānei ki te tino eke ki te tūnga, ka taea e koe te whakamahi i ngā poraka yoga hei āwhina i te whakaroa i te tinana.
2. Te tūranga o te tautoko me te tiaki. Hei tauira, i roto i te yoga Yin, me noho koe ki tēnei tūnga mō te wā roa. Mā te mahi poraka yoga ka taea e koe te whakangāwari ake, te whakamarie ake, me te hohonu ake ki te mahi āsana.
3. Āwhina ki te kimi i te kare o te whakahohenga o ngā uaua. Ko te mahi matua o tēnei ko te whakapiri i te poraka yoga ki waenganui i ngā waewae me ngā ringa. Hei tauira, ka whakapirihia he poraka yoga ki waenganui i ngā huha hei āwhina i te whakahohe i te kaha o ngā waewae me te kimi i te kare o te piri o ngā waewae.
4. Whakahōhonu ake te tū. Hei tauira, ka taea te neke atu i te 180 nekehanga mā te whakamahi i ngā poraka yoga. Ka uaua ake te mahi māu anō.
He taputapu whakangungu whai hua te poraka yoga. Ki taku whakaaro kei te mārama tonu ētahi ki tēnei. He pono, he maha ngā mahi a te poraka yoga, engari he tokomaha kāore e mōhio ki ngā painga o te poraka yoga. Ko te nuinga o te wā ka whakapakari i te āhua o te tinana, ka totoro te hope, ka whakaiti i te whara. Te tūponotanga me ērā atu mea.