I-yoga yamandla yazalwa ngo-1995. Umdali we- yoga yamandla yi-American - Beryl Bender Birch. Ngokuyinhloko, wonke ama-asanas we-yoga yamandla athathwa futhi ashintshwe kancane kusuka ku-ashtana ye-vinyasa yoga, ngakho-ke uB B. Birch usemangalelwa ngokugwaza, futhi ngaphandle kwalokho, ubamba igama lakhe elidumile - "Bender".
Izakhiwo zokuqala ze-yoga zamandla azifani kakhulu namakilasi okuqala e-hatha yoga: uzobe uhlakulela imilenze nezingalo, emuva nangesibindi. Konke lokhu, ukuze uqhubekele ngokuzenzekelayo umzimba wakho, "ukwazi" nalo, ukuqhubekela phambili kuzinkinobho.
Ukuzivocavoca kwe-yoga yamandla kubafundi abaphambili kakhulu kwenziwa ngokuzenzekelayo. Mhlawumbe, lokhu kungesizathu sokuthandwa kakhulu kwalesi senzo semoto eMelika - umphumela osheshayo, ukukhuthazela okwandayo, imisipha eqeqeshiwe.
Ukuzivocavoca
Sizothatha isethi eyisisekelo kunazo zonke zokusebenzisa i-yoga yamandla, ngakho-ke, okokuqala, uzoba nomuzwa omuhle womzimba wakho.
- Sibeka izandla zethu kulesi sikhi bese sithumela ngaphandle. I-coccyx yayikhululekile, sicabanga ukuthi siphila umsila ngaphakathi, njengenja esethusa. Ngokunamandla - siyancipha futhi sicindezela "umsila" ngaphansi kwethu. Uthule ngomusa ohlangothini ngo "umsila" ongaphambi kokuqina.
- Siphindela esikhungweni, sithembele phambili, sifana nephansi. Donsela emuva kwesikhumba, ngaphesheya komugqa wonyawo. Bahla beboshwa. Bema ezinzwaneni zabo, balula iminyango yabo, babuyela endaweni efana nephansi.
- Bakhothamela phansi futhi bacindezela amakhanda abo ngezinyawo. Zelula phezulu. Izindwangu zibuthene ndawonye, zimile, zihlangene izinyawo ndawonye. Izigqoko ezinyaweni, amadolo aguqa, izintambo esithendeni. Sithwala isisindo somzimba phambili ukuze sikhulume amasokisi.
- Washintsha izinyathelo ngaphandle, wabeka isikhumba esithende, amadolo ahlukene. Hlanganisa umhlane wakho, phonsa izandla zakho phansi.
- Kusukela ku-pose yangaphambili, silula izingalo zethu phambili, imilenze yethu ihlale ihlangene, bese iselula futhi ngomgogodla wethu.
- Imigqa phakathi, amadolo axhumeke. Izandla phansi, gxuma amadolo, ululame. Siphakamisa ngobumnene emuva.
- Ukuma ezinyaweni zakho, ukugoqa ezinzwaneni zakho, vula izinzwane zakho. Simi futhi silungise isikhundla. Isisu sisuswe, umgogodla ukhula phezulu.
- Siya phansi, imilenze iwele. Amandla athambile phambili, iminwe ihlangene ndawonye, i-elbow ilulekile. Izintende ziyi-width ehlangothini ngaphandle, amahlombe adutshulwa phansi, emuva kuqondile. Sisebenza kuphela ngama-wrists, sinciphisa izintende zezandla bese siwabuyisela phezulu. Iminwe iminyene, ungawagobi.
- Sivula iminwe yethu ngaphandle kokushintsha isikhundla sesandla. Sinciphisa iminwe yakho bese siyibuyisela phezulu. Iminwe inamandla futhi iselulele kuze kube sekupheleni.
- Siqoqa izithupha zethu nezandla zethu. Isikhundla sezandla asishintshi, i-elbow isolulwe. Sinciphisa izibhamu zethu, ziphakamise.
- Amandla aqondisa phambili, ngeminwe enamandla sicabange ukuthi sifaka kanjani ibhola le-rubber eminwe yethu. Yenza ukusikeka ngeminwe yakho, njengokungathi siyifinyelela ibhola.