- Ugone kumbuyo kwako, tambasula manja ako pamtambo, kuika phazi lako pambali pang'onopang'ono ndikugwada pamabondo, ndikudalira phazi lonse. Ndikofunika kukweza mapewa, kufinya, kukhalabe kwa masekondi angapo pompano, kenaka pita pansi ndikubwezeretsanso chinthu chimodzi ndi chimodzi mobwereza 8-10 popanda kutenga mapewa pansi.
- Lembani m'mimba mwako, ikani manja anu pansi pa chinsalu chanu, mwendo wanu wotsekemera womwe uli wotsika uli pansi, ndipo ufulu wanu uli pambali. Dzanja lamanja limadzuka ndikugwa. Yesetsani nthawi 10. Mutasintha malo a miyendo, bwerezani mofananamo. Nkhumba siziyenera kuwuka pansi.
- Lembani pamimba mwako, kuika mtolo pansi pake. Ikani manja anu ndi zibambo ndi kukokera patsogolo, kwezani kansalu pang'ono. Pang'onopang'ono, mutenge manja anu ndikugwirana ndi ziboda zanu. Bwererani ku malo oyambira ndi kutulutsa. Bwerezani nthawi 10.
- Zinthu ndi zofanana. Chinsaluchi chimayikidwa pazanja, mitengo ya kanjedza ikulumikizana. Kwezani phazi limodzi pang'onopang'ono, popanda kupindika, ndikupanga kayendedwe kake. Bwerezani nthawi 10, kuchokera ku miyendo yosiyana.
- Lembani m'mimba mwako, ikani manja anu pansi pa mchiuno mwako, miyendo yanu yowongoka pamwamba. Kuwombera ndi kuchepetsa pang'onopang'ono miyendo, kufooketsa matako. Bwerezani nthawi 10.
- Imani pa mpando ndi msana wanu, tambani miyendo yanu kufupi ndi mapewa anu. Mimba yojambula. Pendaponda miyendo pang'onopang'ono, ndikuwombera thupi, kubwerera mmbuyo, mabowo kumbuyo, ngati kuti akuyesera kukhala pansi. Patsiku lomaliza, atagwira kale mpando, miyendo imayambanso kuwongolera, ndikukankhira zidendene panthawi yomweyo ndikupukuta minofu. Bwerezani nthawi 10.
- Ikani miyendo yanu pamodzi, mikono yanu pamodzi ndi thupi lanu. Limbikitsani mozama ndikuyamba kuthamanga m'malo, pamene zida zazing'ono zikhale zolimba, zidendene zimagunda pamabowo. Pepani pang'onopang'ono mukamachita izi. Pitirizani kwa miniti.
- Khalani pansi, kupumula kwa kanjedza kumbuyo kwa mutu, miyendo yopatukana pang'ono. Chitani pamadako "kuyenda" mmbuyo ndi mtsogolo, kumbuyo kuli kolunjika. Chitani zochitikazo kwa mphindi ziwiri.
- Lembani kumbuyo kwanu ndi kugwada mawondo anu. Sungani mauta anu kuti manja anu ayandikire pafupi. Lembetsani mwendo wakumanja ndikunyamulira pakhosi pang'onopang'ono, ndiye kuchepetsa. Bwerezani nthawi 10 ndi mwendo uliwonse.
- Lembani kumbuyo kwanu ndipo mutambasule pambali. Lembani miyendo pamapazi, ikani mapazi pansi, ndipo phazi lamanja liyike pamapazi. Kwezani ndi kuchepetsa pakhosi pang'onopang'ono. Kuchita masewera olimbitsa thupi kuyenera kubwerezedwa nthawi 10-15 pa mwendo uliwonse.
- Mukamaima pambali, yikani miyendo yanu pamodzi, manja anu m'chiuno mwanu. Pangani mzere mwamphamvu ndi mwendo uliwonse, ndikupanga mafunde ozama katatu. Wotsalira kumbuyo ayenera kuikidwa katatu pa phazi lonse, osati pala zala. Ndikofunika kuwonjezereka pang'onopang'ono kuwirikiza kawiri chiwerengero cha zigawenga za phazi lililonse.
- Imirirani molunjika, miyendo palimodzi, ndipo mu manja a ziphuphu. Tengani mwendo wanu wakumanja kumbuyo, kukweza manja anu panthawi imodzimodzi, pendani. Bwererani ku malo oyamba. Tengani phazi lanu lakumanzere mmbuyo. Chitani nthawi 8-10 ndi mwendo uliwonse.
- Imani pazinayi zonse, yang'anani maondo ndi mawonekedwe. Kwezani mwendo, kugwada pa bondo, mpaka kumtunda kwa mapepala, ndiye kuchepetsa iyo, koma musakhudze pansi. Pangani maulendo 8 mpaka 10 ndi phazi lirilonse pang'onopang'ono.
- Kugona kumbuyo kwanu, miyendo yonyamulidwa ndi madigiri 45, yerekezerani kukwera njinga. Bwerezani maulendo 8 mpaka 10.
- Lembani m'mimba mwako, miyendo ikugwada pamabondo, gwirani pamodzi, mutu wanu m'manja mwanu. Zitsulo "amayang'ana" padenga. Tambani minofu ya m'mimba, matako ndi miyendo. Lumikizani miyendo yanu pamodzi ndikuyesera kukweza mawondo onse kuchokera pansi ndi masentimita. Bwererani pang'onopang'ono ku malo oyamba. Nsomba ziyenera kukwezedwa pang'onopang'ono. Chitani nthawi 10.