C\u00e1c b\u1ea1n th\u01b0\u01a1ng m\u1ebfn,<\/p>\n\n\n\n
\u0110au l\u01b0ng d\u01b0\u1edbi l\u00e0 t\u00ecnh tr\u1ea1ng m\u00e0 r\u1ea5t nhi\u1ec1u ng\u01b0\u1eddi g\u1eb7p ph\u1ea3i, \u0111\u1eb7c bi\u1ec7t l\u00e0 khi ch\u00fang ta ng\u1ed3i l\u00e0m vi\u1ec7c qu\u00e1 nhi\u1ec1u ho\u1eb7c \u00edt v\u1eadn \u0111\u1ed9ng. M\u1ed9t trong nh\u1eefng nguy\u00ean nh\u00e2n ph\u1ed5 bi\u1ebfn ch\u00ednh l\u00e0 g\u00e2n kheo (hamstrings) v\u00e0 b\u1eafp ch\u00e2n b\u1ecb c\u0103ng c\u1ee9ng, k\u00e9o ng\u01b0\u1ee3c v\u00f9ng h\u00f4ng v\u00e0 t\u1ea1o \u00e1p l\u1ef1c cho th\u1eaft l\u01b0ng.<\/p>\n\n\n\n
Trong chu\u1ed7i 7 ng\u00e0y Yoga tr\u1ecb li\u1ec7u \u0111au l\u01b0ng<\/strong>, b\u00e0i t\u1eadp Ng\u00e0y 3<\/strong> s\u1ebd t\u1eadp trung v\u00e0o: Trong bu\u1ed5i t\u1eadp c\u1ee7a Ng\u00e0y 3, ch\u00fang ta s\u1ebd b\u1eaft \u0111\u1ea7u v\u1edbi v\u00e0i \u0111\u1ed9ng t\u00e1c kh\u1edfi \u0111\u1ed9ng nh\u1eb9 nh\u00e0ng nh\u01b0 Cat-Cow, Child\u2019s Pose v\u00e0 Downward Dog th\u1ea3 l\u1ecfng, \u0111\u1ec3 c\u01a1 th\u1ec3 d\u1ea7n m\u1edf ra v\u00e0 h\u01a1i th\u1edf tr\u1edf n\u00ean s\u00e2u h\u01a1n. Sau \u0111\u00f3, m\u00ecnh s\u1ebd h\u01b0\u1edbng d\u1eabn b\u1ea1n \u0111i s\u00e2u h\u01a1n v\u00e0o nh\u1eefng \u0111\u1ed9ng t\u00e1c k\u00e9o gi\u00e3n g\u00e2n kheo v\u00e0 h\u00f4ng sau. Khi b\u1ea1n g\u1eadp ng\u01b0\u1eddi trong t\u01b0 th\u1ebf Forward Fold, tr\u01b0\u1ee3t d\u00e0i ch\u00e2n trong Half Split, t\u1eebng c\u01a1 b\u1eafp \u1edf ph\u00eda sau c\u01a1 th\u1ec3 s\u1ebd \u0111\u01b0\u1ee3c th\u1ea3 l\u1ecfng, mang l\u1ea1i c\u1ea3m gi\u00e1c gi\u1ea3i ph\u00f3ng v\u00e0 nh\u1eb9 nh\u00f5m. <\/p>\n\n\n\n Ti\u1ebfp \u0111\u1ebfn, ch\u00fang ta s\u1ebd t\u1eadp trung v\u00e0o vi\u1ec7c l\u00e0m d\u1ecbu v\u00f9ng l\u01b0ng d\u01b0\u1edbi v\u1edbi nh\u1eefng t\u01b0 th\u1ebf \u0111\u01a1n gi\u1ea3n nh\u01b0ng r\u1ea5t hi\u1ec7u qu\u1ea3 nh\u01b0 n\u1eb1m xoay c\u1ed9t s\u1ed1ng, Happy Baby hay Bridge Pose nh\u1eb9 nh\u00e0ng \u0111\u1ec3 k\u00edch ho\u1ea1t th\u00eam s\u1ee9c m\u1ea1nh, h\u1ed7 tr\u1ee3 t\u1ed1t h\u01a1n cho l\u01b0ng. V\u00e0 cu\u1ed1i c\u00f9ng, b\u1ea1n s\u1ebd \u0111\u01b0\u1ee3c n\u1eb1m th\u01b0 gi\u00e3n trong Savasana, th\u1ea3 h\u1ebft m\u1ecdi c\u0103ng th\u1eb3ng v\u00e0 ch\u1ec9 c\u00f2n l\u1ea1i s\u1ef1 an y\u00ean trong h\u01a1i th\u1edf.<\/p>\n\n\n\n Ch\u1ec9 v\u1edbi 20\u201325 ph\u00fat, b\u1ea1n s\u1ebd c\u1ea3m nh\u1eadn s\u1ef1 thay \u0111\u1ed5i r\u00f5 r\u1ec7t: l\u01b0ng d\u01b0\u1edbi \u0111\u01b0\u1ee3c th\u01b0 gi\u00e3n, g\u00e2n kheo linh ho\u1ea1t h\u01a1n v\u00e0 c\u01a1 th\u1ec3 tr\u1edf n\u00ean nh\u1eb9 nh\u00f5m, tho\u1ea3i m\u00e1i.<\/p>\n\n\n\n B\u1ea1n c\u00f3 th\u1ec3 xem to\u00e0n b\u1ed9 video h\u01b0\u1edbng d\u1eabn t\u1ea1i \u0111\u00e2y:<\/p>\n\n\n\n
\u2728 K\u00e9o gi\u00e3n g\u00e2n kheo v\u00e0 b\u1eafp ch\u00e2n \u0111\u1ec3 gi\u1ea3i ph\u00f3ng c\u0103ng th\u1eb3ng
\u2728 Th\u01b0 gi\u00e3n l\u01b0ng d\u01b0\u1edbi, gi\u00fap c\u01a1 th\u1ec3 nh\u1eb9 nh\u00f5m h\u01a1n
\u2728 T\u1ea1o kh\u00f4ng gian cho c\u1ed9t s\u1ed1ng linh ho\u1ea1t v\u00e0 tho\u1ea3i m\u00e1i<\/p>\n\n\n\n