{"id":5778,"date":"2017-07-25T10:03:41","date_gmt":"2017-07-25T03:03:41","guid":{"rendered":"https:\/\/purna.vn\/?p=5778"},"modified":"2017-07-25T10:03:41","modified_gmt":"2017-07-25T03:03:41","slug":"huong-dan-tu-the-yoga-con-qua-the-crow-cho-nguoi-moi-bat-dau","status":"publish","type":"post","link":"https:\/\/purna.vn\/en\/huong-dan-tu-the-yoga-con-qua-the-crow-cho-nguoi-moi-bat-dau\/","title":{"rendered":"H\u01b0\u1edbng d\u1eabn t\u01b0 th\u1ebf Yoga Con qu\u1ea1 – The Crow cho ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u"},"content":{"rendered":"

T\u01b0 th\u1ebf Con qu\u1ea1<\/strong> l\u00e0 m\u1ed9t trong nh\u1eefng t\u01b0 th\u1ebf th\u0103ng b\u1eb1ng \u0111\u01b0\u1ee3c kh\u00e1 nhi\u1ec1u h\u1ecdc vi\u00ean khao kh\u00e1t th\u1ef1c hi\u1ec7n. \u0110\u1ec3 th\u1ef1c hi\u1ec7n \u0111\u01b0\u1ee3c \u0111\u1ed9ng t\u00e1c n\u00e0y, ng\u01b0\u1eddi t\u1eadp ph\u1ea3i c\u00f3 kh\u1ea3 n\u0103ng t\u1eadp trung cao c\u0169ng nh\u01b0 kh\u1ea3 n\u0103ng gi\u1eef th\u0103ng b\u1eb1ng c\u01a1 th\u1ec3 t\u1ed1t. \u0110\u00e2y kh\u00f4ng h\u1ec1 l\u00e0 t\u01b0 th\u1ebf d\u1ec5 d\u00e0ng cho ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u.<\/p>\n

\u0110\u1ec3 \u0111\u00e1p \u1ee9ng nhu c\u1ea7u c\u1ee7a c\u00e1c b\u1ea1n, h\u00f4m nay Purna s\u1ebd chia s\u1ebb v\u1ec1 k\u1ef9 thu\u1eadt c\u0169ng nh\u01b0 m\u1eb9o hay gi\u00fap c\u00e1c b\u1ea1n m\u1edbi t\u1eadp yoga v\u00e0o th\u1ebf con qu\u1ea1 d\u1ec5 d\u00e0ng h\u01a1n nh\u00e9.<\/p>\n

T\u01b0 th\u1ebf Con qu\u1ea1<\/strong>\u00a0(T\u00ean ti\u1ebfng Anh l\u00e0\u00a0Crow<\/strong>, t\u00ean ti\u1ebfng Ph\u1ea1n l\u00e0 Kakasana<\/b>)\u00a0l\u00e0 m\u1ed9t trong nh\u1eefng t\u01b0 th\u1ebf c\u00e2n b\u1eb1ng \u0111em \u0111\u1ebfn nhi\u1ec1u l\u1ee3i \u00edch v\u00e0ng cho c\u01a1 th\u1ec3, th\u00edch h\u1ee3p cho giai \u0111o\u1ea1n chuy\u1ec3n ti\u1ebfp t\u1eeb yoga c\u01a1 b\u1ea3n sang tr\u00ecnh \u0111\u1ed9 trung c\u1ea5p. N\u1ebfu so v\u1edbi t\u01b0 th\u1ebf vua “\u0110\u1ee9ng b\u1eb1ng \u0111\u1ea7u – Headstand”, th\u00ec Kakasana c\u00f3 th\u1ec3 coi l\u00e0 ti\u1ec1n \u0111\u1ec1 cho chu\u1ed7i t\u01b0 th\u1ebf th\u0103ng b\u1eb1ng ch\u1ed5ng ng\u01b0\u1ee3c, nh\u01b0 \u0111\u1ee9ng b\u1eb1ng \u0111\u1ea7u.<\/p>\n

L\u1ee3i \u00edch<\/h2>\n
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  • T\u0103ng s\u1ee9c m\u1ea1nh v\u00e0 t\u0103ng c\u01b0\u1eddng \u0111\u1ed9 m\u1ec1m d\u1ebbo \u1edf c\u1ed5 tay, c\u00e1nh tay v\u00e0 vai.<\/li>\n
  • L\u00e0m kho\u1ebb c\u00e1c c\u01a1 quan v\u00f9ng b\u1ee5ng.<\/li>\n
  • L\u00e0m n\u1edf nang l\u1ed3ng ng\u1ef1c v\u00e0 t\u0103ng kh\u1ea3 n\u0103ng h\u00f4 h\u1ea5p.<\/li>\n
  • L\u00e0m m\u1ea1nh c\u01a1 ch\u00e2n, h\u00f4ng v\u00e0 l\u01b0ng.<\/li>\n
  • Gi\u00fap c\u1ea3i thi\u1ec7n s\u1ef1 t\u1eadp trung v\u00e0 b\u00ecnh t\u0129nh t\u00e2m tr\u00ed c\u1ee7a b\u1ea1n.<\/li>\n
  • T\u0103ng c\u01b0\u1eddng c\u1ea3m gi\u00e1c th\u0103ng b\u1eb1ng trong n\u1ed9i t\u00e2m \u0111\u1ec3 chu\u1ea9n b\u1ecb cho vi\u1ec7c ng\u1ed3i Thi\u1ec1n.<\/li>\n<\/ul>\n

    K\u1ef9 thu\u1eadt<\/h2>\n

    Chu\u1ea9n b\u1ecb v\u00e0o t\u01b0 th\u1ebf<\/h3>\n
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    • Ng\u1ed3i x\u1ed5m v\u1edbi b\u00e0n ch\u00e2n v\u00e0 \u0111\u1ea7u g\u1ed1i c\u00e1ch nhau. G\u00f3t ch\u00e2n h\u01b0\u1edbng v\u00e0o nhau v\u00e0 c\u00e1c ng\u00f3n ch\u00e2n h\u01b0\u1edbng ra ngo\u00e0i nh\u01b0 b\u1ea1n \u0111ang th\u1ea3 r\u01a1i h\u00f4ng xu\u1ed1ng s\u00e0n v\u1eady.<\/li>\n
    • \u0110\u1eb7t l\u00f2ng b\u00e0n tay tr\u00ean s\u00e0n, hai b\u00e0n tay r\u1ed9ng b\u1eb1ng vai. Xoay b\u00e0n tay \u0111\u1ec3 c\u00e1c ng\u00f3n tay h\u01a1i h\u01b0\u1edbng v\u00e0o trong v\u00e0 xo\u00e8 r\u1ed9ng c\u00e1c ng\u00f3n tay h\u1ebft m\u1ee9c c\u00f3 th\u1ec3. \u00a0B\u00e0n tay \u0111\u1eb7t gi\u1eefa ch\u00e2n v\u00e0 ngay b\u00ean d\u01b0\u1edbi vai. Nhi\u1ec1u b\u1ea1n c\u00f3 th\u00f3i quen co nh\u1eb9 ng\u00f3n c\u00e1i v\u00e0 ng\u00f3n tr\u1ecf cong l\u00ean kh\u1ecfi s\u00e0n. \u0110\u1ec3 gi\u1eef th\u0103ng b\u1eb1ng t\u1ed1t, c\u0169ng nh\u01b0 ch\u1ed1ng \u0111\u1ee1 \u0111\u01b0\u1ee3c s\u1ee9c n\u1eb7ng c\u01a1 th\u1ec3, b\u1ea1n ph\u1ea3i \u0111\u00e8 l\u1ef1c \u0111\u1ec1u l\u00ean 10 ng\u00f3n tay v\u00e0 \u00e1p c\u00e1c ng\u00f3n tay th\u1eb3ng xu\u1ed1ng th\u1ea3m.<\/li>\n
    • Co nh\u1eb9 khu\u1ef7a tay. L\u01b0u \u00fd l\u00e0 hai khu\u1ef7a tay co h\u01b0\u1edbng v\u1ec1 ph\u00eda ng\u01b0\u1eddi m\u00ecnh ch\u1ee9 \u0111\u1eebng h\u01b0\u1edbng ra ngo\u00e0i qu\u00e1 nhi\u1ec1u.<\/li>\n
    • \u0110\u1eb7t \u0111\u1ea7u g\u1ed1i v\u00e0 gi\u1eef y\u00ean \u0111\u1ea7u g\u1ed1i \u1edf ph\u1ea7n tr\u00ean m\u1ed7i b\u1eafp tay.<\/li>\n<\/ul>\n

      V\u00e0o t\u01b0 th\u1ebf<\/h3>\n

      \"\"<\/p>\n

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      • H\u00edt s\u00e2u \u0111\u01b0a g\u1ed1i t\u1ef1a l\u00ean hai c\u00e1nh tay. \u00a0M\u1eaft t\u1eadp trung m\u1eaft nh\u00ecn v\u00e0o m\u1ed9t \u0111i\u1ec3m tr\u01b0\u1edbc m\u1eb7t, d\u1ed3n tr\u1ecdng l\u01b0\u1ee3ng ra tr\u01b0\u1edbc, n\u00e2ng h\u00f4ng l\u00ean c\u00e0ng cao c\u00e0ng t\u1ed1t. Gi\u1eef t\u01b0 th\u1ebf cho \u0111\u1ebfn khi b\u1ea1n c\u1ea3m th\u1ea5y s\u1eb5n s\u00e0ng \u0111\u1ec3 n\u00e2ng b\u00e0n ch\u00e2n kh\u1ecfi s\u00e0n.<\/li>\n
      • Si\u1ebft c\u01a1 b\u1ee5ng. T\u1eeb t\u1eeb n\u00e2ng ng\u00f3n ch\u00e2n l\u00ean, \u0111\u1ed5 ng\u01b0\u1eddi v\u1ec1 ph\u00eda tr\u01b0\u1edbc \u0111\u1ed3ng th\u1eddi co t\u1eebng ch\u00e2n m\u1ed9t l\u00ean cho \u0111\u1ebfn khi t\u00e1ch c\u1ea3 hai b\u00e0n ch\u00e2n kh\u1ecfi s\u00e0n. Khi \u1ea5y b\u1ea1n chuy\u1ec3n to\u00e0n b\u1ed9 tr\u1ecdng l\u01b0\u1ee3ng c\u01a1 th\u1ec3 tr\u00ean hai c\u1ed5 tay.<\/li>\n<\/ul>\n

        \"\"<\/p>\n

          \n
        • L\u00e0m ch\u1eadm r\u00e3i \u0111\u1ec3 t\u00ecm s\u1ef1 c\u00e2n b\u1eb1ng, m\u1eaft nh\u00ecn ph\u00eda tr\u01b0\u1edbc xu\u1ed1ng m\u1ed9t \u0111i\u1ec3m d\u01b0\u1edbi s\u00e0n, gi\u1eef nguy\u00ean t\u01b0 th\u1ebf, th\u1edf t\u1ef1 do.\u00a0T\u1eadp c\u0103n b\u1ea3n gi\u1eef t\u1eeb 45s \u2013 1 ph\u00fat (n\u00e2ng cao 1-3 ph\u00fat).<\/li>\n
        • N\u1ebfu b\u1ea1n kh\u00f4ng th\u1ec3 nh\u1ea5c ch\u00e2n l\u00ean kh\u1ecfi s\u00e0n th\u00ec ch\u1ec9 c\u1ea7n nh\u00f3n m\u0169i ch\u00e2n l\u00ean gi\u1eef t\u01b0 th\u1ebf l\u00e0 \u0111\u01b0\u1ee3c. B\u1ea1n c\u0169ng c\u1ea3m nh\u1eadn \u0111\u01b0\u1ee3c tr\u1ecdng l\u01b0\u1ee3ng c\u01a1 th\u1ec3 d\u1ed3n l\u00ean c\u1ed5 tay.<\/li>\n<\/ul>\n

          Tho\u00e1t t\u01b0 th\u1ebf<\/h3>\n

          Ch\u1eadm r\u00e3i h\u1ea1 hai ch\u00e2n xu\u1ed1ng s\u00e0n, tr\u1edf v\u1ec1 t\u01b0 th\u1ebf ng\u1ed3i x\u1ed5m nh\u01b0 ban \u0111\u1ea7u. Th\u1ea3 l\u1ecfng c\u1ed5 tay, xoay nh\u1eb9 nh\u00e0ng v\u00e0 th\u01b0 gi\u00e3n trong t\u01b0 th\u1ebf em b\u00e9. B\u1ea1n c\u00f3 th\u1ec3 t\u1eadp l\u1ea1i b\u1ea5t c\u1ee9 khi n\u00e0o b\u1ea1n mu\u1ed1n.<\/p>\n

          C\u00e1c l\u1ed7i th\u01b0\u1eddng g\u1eb7p<\/h2>\n
            \n
          • H\u1ea5p t\u1ea5p nh\u1ea3y l\u00ean hai khu\u1ef7a tay, khi\u1ebfn cho d\u1ec5 ng\u00e3 ch\u00fai ra \u0111\u1eb1ng tr\u01b0\u1edbc<\/li>\n
          • Khu\u1ef7a tay qu\u00e1 cong<\/li>\n
          • B\u00e0n tay xoay ra ngo\u00e0i<\/li>\n
          • \u0110\u1ea7u v\u00e0 m\u1eaft h\u01b0\u1edbng qu\u00e1 nhi\u1ec1u xu\u1ed1ng s\u00e0n<\/li>\n
          • Kh\u00f4ng h\u00edt s\u00e2u, si\u1ebft b\u1ee5ng khi chu\u1ea9n b\u1ecb n\u00e2ng ch\u00e2n.<\/li>\n
          • C\u00e1c ng\u00f3n tay m\u1ea5t l\u1ef1c<\/li>\n<\/ul>\n

            M\u1eb9o hay v\u00e0o t\u01b0 th\u1ebf d\u1ec5 d\u00e0ng<\/h2>\n

            \u0110a s\u1ed1 c\u00e1c b\u1ea1n khi l\u00ean t\u01b0 th\u1ebf con qu\u1ea1 th\u01b0\u1eddng ch\u00fai \u0111\u1ea7u nh\u00ecn xu\u1ed1ng gi\u1eefa hai b\u00e0n tay. L\u00e0m v\u1eady s\u1ebd l\u00e0m b\u1ea3n th\u00e2n kh\u00f3 th\u0103ng b\u1eb1ng. B\u1ea1n c\u1ea7n \u0111\u1ed5 ng\u01b0\u1eddi v\u1ec1 ph\u00eda tr\u01b0\u1edbc, n\u00e2ng \u0111\u1ea7u nh\u1eb9 l\u00ean v\u00e0 h\u01b0\u1edbng t\u1ea7m nh\u00ecn ra xa \u1edf m\u1ed9t \u0111i\u1ec3m tr\u01b0\u1edbc m\u1eb7t d\u01b0\u1edbi s\u00e0n.<\/p>\n

            Th\u00eam v\u00e0o \u0111\u00f3, c\u00e1c b\u1ea1n th\u01b0\u1eddng c\u00f3 xu h\u01b0\u1edbng x\u1ebfp c\u00e1c ng\u00f3n tay d\u00ednh v\u00e0o nhau, khi\u1ebfn n\u1ec1n t\u1ea3ng kh\u00f4ng v\u1eefng ch\u1eafc. Thay v\u00e0o \u0111\u00f3, h\u00e3y xo\u00e8 th\u1eadt r\u1ed9ng c\u00e1c ng\u00f3n tay, h\u01b0\u1edbng v\u00e0o trong \u0111\u1ec3 t\u0103ng n\u1ec1n t\u1ea3ng v\u1eefng ch\u1eafc ch\u1ecbu l\u1ef1c v\u00e0 gi\u1eef th\u0103ng b\u1eb1ng cho c\u01a1 th\u1ec3.<\/p>\n

            V\u00e0 \u0111i\u1ec3m cu\u1ed1i c\u00f9ng l\u00e0 hai b\u00e0n ch\u00e2n c\u00f3 th\u1ec3 song song\/ kh\u00e9p nh\u1eb9 v\u00e0o nhau khi b\u1ea1n n\u00e2ng ch\u00e2n t\u00e1ch kh\u1ecfi s\u00e0n. Tr\u00e1nh bu\u00f4ng l\u1ecfng hay xi\u00eau v\u1eb9o b\u00e0n ch\u00e2n t\u1ef1 do.<\/p>\n

            V\u1edbi m\u1ed9t v\u00e0i chia s\u1ebb nho nh\u1ecf v\u1ec1 k\u1ef9 thu\u1eadt t\u01b0 th\u1ebf yoga con qu\u1ea1, hi v\u1ecdng c\u00e1c b\u1ea1n m\u1edbi b\u1eaft \u0111\u1ea7u t\u1eadp yoga c\u00f3 th\u1ec3 th\u1ef1c h\u00e0nh con qu\u1ea1 d\u1ec5 d\u00e0ng h\u01a1n. Kh\u00f4ng ng\u1eebng t\u1eadp luy\u1ec7n v\u00e0 chi\u1ebfn th\u1eafng b\u1ea3n th\u00e2n m\u1ed7i ng\u00e0y b\u1ea1n nh\u00e9.<\/p>\n

            N\u1ebfu c\u00e1c b\u1ea1n mu\u1ed1n c\u00f3 c\u01a1 h\u1ed9i t\u00ecm hi\u1ec3u v\u1ec1 d\u00f2ng yoga c\u1ed5 \u0111i\u1ec3n v\u1edbi Purna th\u00ec \u0111\u1eebng ng\u1ea7n ng\u1ea1i \u0111\u0103ng k\u00ed theo link b\u00ean d\u01b0\u1edbi. \u01afu \u0111\u00e3i h\u1ea5p d\u1eabn cho ng\u00e0y h\u1ecdc th\u1eed \u0111\u1ea7u ti\u00ean ho\u00e0n to\u00e0n mi\u1ec5n ph\u00ed nha.<\/p>\n