I-yoga yamandla yazalwa ngo-1995. Umdali we- yoga yamandla ngu-American - Beryl Bender Birch. Ngokusemgangathweni, zonke i-asanas zamagunya e-yoga athatyathwa kwaye aguqulwe kancane kwi-ashtana ye-vinyasa yoga, ngoko ke uB B. Birch utyholwa ngokugxekwa, kwaye ngaphandle koko, ubamba igama lakhe elidumileyo- "Bender".
Izakhiwo zokuqala ze-yoga zamandla azange zihluke kakhulu kwiiklasi zokuqala kwi-hatha yoga: uya kuphuhlisa imilenze kunye neengalo, umva kunye nomlenze. Konke oku, ukuze uqhubele phambili ngokuzenzekelayo umzimba wakho, "ukwazi" nalo, ukuqhubela phambili kwizitshintshi.
Uqeqesho lwe-yoga yamagunya kubafundi abaphambili ngakumbi benza ngokuchanekileyo. Mhlawumbi, le yeso sizathu sokwaluphakama okuphezulu kwesi senzo semoto eMelika - isiphumo esheshayo, ukunyamezela okwandisiweyo, imisipha eqeqeshiwe.
Ukuzivocavoca
Siza kuthatha isisiseko esisisiseko se-yoga yamandla, ukuze okokuqala, ube novakalelo olulungileyo ngomzimba wakho.
- Sibeka izandla zethu kwisitshixo kwaye solulela ngaphandle. I-coccyx yayikhululekile, sicinga ukuba siyasichukumisa umsila ngaphakathi, njengenja eyethusa. Ngokuqinileyo - siyancipha kwaye sicinezela "umsila" phantsi kwethu. Ukunyamezela ngenyameko kwicala kunye "nomsila" ongaphambili.
- Sibuyela esikhungweni, sithembele phambili, sifana nomgangatho. Gcina i-pelvis emuva, ngaphaya komgca wenyawo. Bahla baya baxhoma. Bema ezinzwaneni zabo, belidele iminyango yabo, babuyele kwindawo efana nomgangatho.
- Bawa phantsi baze bacinezele iintloko zabo ezinyaweni. Bolulela phezulu. Izithako zihlangene ndawonye, zimi ngokufanayo, zihlanganisene iinyawo kunye. Imilenze kwizinzwane, ukuguqa ngamadolo, iintambo ezithendeni. Sithwala ubunzima bomzimba phambili ukuze solule iisokisi.
- Ujike umlenze ngaphandle, faka i-pelvis kwizithende, ngamadolo. Hlanganisa umva wakho, krazula izandla zakho phantsi.
- Ukusuka kwimeko yangaphambili, silula izandla zethu, imilenze ihlala ihlanganisene, ize isule kwakhona ngomqolo wethu.
- Imisongo ephakathi, amadolo axhuma. Izandla phantsi, gweba amadolo akho, welula. Siphakamisa ngobumnene ngokujikeleza.
- Ukuma ezinyaweni zakho, ukuguqa kwizwane zakho, uvula iizwane zakho. Simi size silungise indawo. Isisu sisuswe, umlenze ukhula phezulu.
- Sihla phantsi, imilenze iwele. Izandla ziselela phambili, iminwe ihlanganiswe ngokuhlangeneyo, i-elbow isolulwe. Izindebe zibubanzi begxa ngaphandle, amahlombe athatyathwa, umqolo uphendule. Sisebenza kuphela ngama-wrists, sinciphisa intende kwaye siwabuyisela phezulu. Iminwe yomeleleyo, ungawagobi.
- Sivula iminwe yethu ngaphandle kokutshintsha isikhundla sesandla. Siyanciphisa iminwe yakho kwaye siyibuyisele phezulu. Iminwe inamandla kwaye isetyenziswe ekupheleni.
- Siqokelela zethu izithupha kunye nezandla. Isikhundla sezandla asitshintshi, i-elbow isolwe. Siyancipha amanqindi, sibaphakamise.
- Izandla zihamba phambili, zineminwe enamandla sicinga indlela esiyifake ngayo ibhola le-rubber kwiminwe yethu. Yenza ukutyunjwa ngeminwe yakho, njengokungathi siyifake ibhola.