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í-kpó-áhà – Ị ga-enyerịrị ugo kwesịrị ekwesị, nye njikọ na ikikere ahụ, ma gosikwa ma emere mgbanwe. Ị nwere ike ime ya n'ụzọ ezi uche ọ bụla, mana ọ bụghị n'ụzọ ọ bụla na-egosi na onye nyere ikikere kwadoro gị maọbụ ojiji gị.
gbásàa kà – Ọ bụrụ na ị tụgharịgharịa, gbanwee, ma ọ bụ wulite n'elu ihe ahụ, ị ga-ekesa ndenye gị n'okpuru otu ma ọ bụ ikike dakọtara dị ka nke mbụ.
Tinye nkọwa otu ahịrị ihe faịlụ a na-anochi anya ya.
Kneel on floor with body erect. Hands placed against the thigh muscles. Incline head and neck forward, tucking chin against the chest, throw head and neck back as far as they will go. Lean backward, arching the spine. Return to the original position.
Beckenbreit auf Boden knien, Zehen aufgestellt. Oberkörper gerade, Wirbelsäule gestreckt. Hände am Gesäß, Hüfte nach vorne, Schulter nach hinten kreisen, ins Hohlkreuz gehen. Kopf so weit wie möglich in den Nacken, wieder zurück in Ausgangsposition.