<prompt> Hlalosa mokhoa oa ho etsa yoga ea mantlha.Ntja e Lebeletseng Holimo  <response>: Instruction in English: Describe how to perform a basic yoga pose. . Response in English: Upward-Facing Dog or Urdhva Mukha Svanasana is a basic yoga pose that can help to stretch and strengthen the spine, chest, and abdomen. Heres how to do it: 1. Start by lying flat on your stomach with your legs extended behind you and your palms on the ground beside your shoulders, fingers facing forward. 2. Press into the palms and the tops of the feet, and on an inhale, straighten your arms as you lift your torso, hips, and legs off the ground. 3. Keep the tops of the feet, hands, and the outer edges of the feet pressed into the mat. Your shoulders should be over your wrists and your arms should be perpendicular to the ground, forming a right angle with your upper body. 4. Roll the shoulders back and draw the shoulder blades away from the ears. Gently lift the chest forward and up while keeping the hips and thighs off of the ground.5. Hold the pose for 5-10 breaths before releasing, and exhaling as you lower the torso, hips, and legs back down to the ground.To modify this pose or make it easier, you can keep the legs on the ground or place a block under each palm. Always remember to listen to your body and take breaks if needed. . Response in Sesotho: Ntja e shebaneng le holimo kapa Urdhva Mukha Svanasana ke mokhoa oa mantlha oa yoga o ka thusang ho otlolla le ho matlafatsa lesapo la mokokotlo, sefuba le mpa. Mokhoa oa ho e etsa ke ona: 1. Qala ka ho paqama ka mpa ka maoto u atoloselitse ka mora hao me liatla tsa hao li le fatše ka thōko ho mahetla, menoana e shebile pele. 2. Tobetsa ka hara liatla le litlhōrō tsa maoto, me ha u phefumoloha, otlolla matsoho a hao ha u phahamisa torso, letheka le maoto fatše. 3. Boloka litlhōrō tsa maoto, matsoho, le likarolo tse ka ntle tsa maoto li hateletsoe mete. Mahetla a hau a lokela ho ba holima matsoho a hao me matsoho a hao a lokela ho ba perpendicular fatše, a etse angle e nepahetseng le mele oa hau o ka holimo. 4. Rōlela mahetla morao me u hule likhahla tsa mahetla hōle le litsebe. Ka bonolo phahamisa sefuba pele le holimo ha u ntse u boloka letheka le lirope ho tloha fatše. 5. Tšoara poso bakeng sa phefumoloho ea 5-10 pele u lokolla, me u phefumolohe ha u theola torso, letheka le maoto ho khutlela fatše. Ho fetola pose ena kapa ho e nolofatsa, o ka boloka maoto fatše kapa oa beha boloko tlasa palema ka ngoe. Kamehla hopola ho mamela mele oa hau le ho nka khefu ha ho hlokahala. 