<prompt> Etsa lenaneo la yoga bakeng sa ba qalang.nan  <response>: Instruction in English: Design a yoga program for beginners. . Response in English: Welcome to the yoga program for beginners! This program is designed to help you improve flexibility, reduce stress, and gain strength through the practice of yoga. Here are some steps to follow to get started:1. Choose a calm, quiet space to practice - Find a space that is free from distractions, where you feel comfortable and relaxed.2. Get the right equipment - You will need a yoga mat and comfortable clothes that will allow you to move and stretch freely.3. Start with basic poses - Start with some basic poses such as Childs Pose, Downward Facing Dog, Mountain Pose, and Warrior II. Research these poses and learn the proper technique for each, paying careful attention to alignment and breathing.4. Focus on breathing - Breathing is an important part of yoga, and it is essential to focus on your breath during the practice. Inhale deeply through your nose, filling your lungs completely, and exhale slowly through your mouth, fully expelling the air.5. Take it slow - Take your time and move at your own pace. Dont push your body beyond its limits, and remember to listen to your body and respect its limitations.6. End with relaxation - End each session with a few minutes of relaxation, lying on your back in Savasana, or Corpse Pose, allowing your body to fully relax and rest.7. Practice regularly - Practice at least 2-3 times per week to see progress and improvement.Remember, that yoga is a journey and everyones practice is different. Be patient and kind to yourself and enjoy the process of learning and growing through the practice of yoga. . Response in Sesotho: Rea u amohela lenaneong la yoga bakeng sa ba qalang! Lenaneo lena le etselitsoe ho u thusa ho ntlafatsa ho tenyetseha, ho fokotsa khatello ea maikutlo, le ho fumana matla ka boikoetliso ba yoga. Mehato e meng eo u ka e latelang ke ena: 1. Khetha sebaka se khutsitseng, se khutsitseng seo u ka itloaetsang ho sona - Fumana sebaka se se nang litšitiso, moo u ikutloang u phutholohile me u phutholohile. 2. Fumana lisebelisoa tse nepahetseng - U tla hloka mete oa yoga le liaparo tse phutholohileng tse tla u lumella ho tsamaea le ho otlolla ka bolokolohi. 3. Qala ka maemo a mantlha - Qala ka lintho tse ling tsa mantlha tse kang Pose ea Ngoana, Ntja e Talimaneng e Tlase, Pose ea Thaba, le Mohlabani II. Batlisisa ka lintho tsena me u ithute mokhoa o nepahetseng bakeng sa e ngoe le e ngoe, u ele hloko ka hloko ho tsamaisana le ho phefumoloha. 4. Tsepamisa maikutlo ho phefumoloha - Ho phefumoloha ke karolo ea bohlokoa ea yoga, me ho bohlokoa ho tsepamisa mohopolo moeeng oa hau nakong ea boikoetliso. Ho hema ka botebo ka nko ea hao, u tlatse matšoafo a hao ka ho feletseng, me u ntše butle-butle ka molomo oa hao, u ntše moea ka ho feletseng. 5. E nke butle - Nka nako ea hau me u tsamaee ka lebelo la hau. U se ke ua sutumetsa mele oa hao ho feta meeli ea oona, me u hopole ho mamela mele oa hao le ho hlompha mefokolo ea oona. 6. Qetella ka ho phomola - Qetella lenaneo le leng le le leng ka metsotso e seng mekae ea ho phomola, u paqame ka mokokotlo oa hau Savasana, kapa setopo sa setopo, ho lumella mele oa hao hore o phomole ka ho feletseng le ho phomola. 7. Itloaetse kamehla - Itloaetse bonyane makhetlo a 2-3 ka beke ho bona tsoelo-pele le ntlafatso. Hopola, hore yoga ke leeto mme mokhoa oa motho e mong le e mong o fapane. E-ba le mamello me u be mosa ho uena me u natefeloe ke mokhoa oa ho ithuta le ho hola ka mokhoa oa yoga. 