Take the heel of your leg, and put it on
your other knee and stroke the rest of your
leg and then bring it back to your knee
again.

Tengani chitendeni chanu, ndi kuchiyika
pa bondo la mwendo winawo, nde musisita
mwendowo kuyambira pabondo
ndikuzafika ku phazi ndi chitendeni chanu,
ndikuzabwezeretsanso.