- Te ahua o te tu : Tu
- Ngā Hua : Ka whakapakari, ka whakawhānui i nga waewae, nga hiku, me nga hamstrings. Ka whakatuwhera i te pouaka me nga pokohiwi.
Tohutohu
- Mai i te anga whakamua o te kuriki , kawea mai to waewae matau ki mua o to moenga, waiho ki roto o to ringa matau.
- Pekehia to rekereke maui ki raro ki te papa. Hurihia to rekereke ki te pokapū o to moenga. He rerekē nga whakaaro ki te koki pai mo te waewae e pa ana ki te waewae. Kei waenganui i te 90 (he mea rite ki te taha o to kopa o te yoga) me te 45 (tohanga e tohu ana i te kokonga o runga o te moenga) ka whakaaetia.
- Whakanohia to kopa matau kia tau ai to kuao me to huha ki te koki matau me to huu i te taha o te papa.
- Kawea mai to ringa matau ki roto, ki waho ranei o te waewae matau, i runga i te waa e pai ake ana. Me noho ki runga i nga ringaringa matau kia kore ai e maka e koe he taimaha rawa ki to ringaringa. Whakaarahia to ringa maui maui tika ki te tuanui. Whakatūwherahia tō pouaka me te whakarite kia hāngai tō pokohiwi maui ki tō pokohiwi matau.
- Kawea mai to kanohi ki to ringa maui ki te pai te ahua ki to kaki. Kaore, he pai ki te titiro ki te taha, ki raro ranei i to moenga me te mea kei te whakatuwhera tonu to pouaka.
- Hei pupuri i te tinana i te taurite, whakahitihia te tohu me to ringa maui ki mua.
Kaitohutohu o nga Kaihanga
Mena kaore to ringa matau e tae mai ki te papa, ka waiho he uaua ki a koe kia whakatuwhera i to pouaka ki te tuanui. Ko te pakaru o te papa ki te papapa ka hurihia to pouaka.
He torutoru nga rongoā mo tenei raruraru. Kōwhiriahia te rerekētanga ka taea e koe te whakatuwhera i tō pouaka.
- Tangohia he poraka i raro i te ringa matau . Ka taea e tenei teitei ake te nui ki te whakaputa noa i te pouaka. Kia mohio koe kaore koe e okioki ana i to waewae ki runga i to waewae engari kei te whakamahi koe i to kaha kaha ki te pupuri i tena mea.
- Ka taea hoki e koe te whakamau i to ringa matau ki runga i tou huha matau, kaua te kawe i to ringa matau i te huarahi katoa ki te papa. Kia mau tonu te ringa matau kia marama, kia pana ki roto ki to ringaringa kia mau tonu o koutou pokohiwi ki raro.
Aronga Maatau
- Patohia to ringa maui i runga i to taringa maui ka whakaatu ki te taha o te ruma.
- Kawea mai to ringa maui i muri i to tua. Puta atu ki to ringaringa maui i to taha matau ki te hopu i roto i tou huha matau mo te hawhe hawhe. Mena he pai te ahua, ka taea e koe te haere mo te here katoa ma te hapai i te ringa matau mai i te papa ki te whakatau i to ringa maui i muri i to tua.