{"id":6246,"date":"2017-11-29T11:32:50","date_gmt":"2017-11-29T04:32:50","guid":{"rendered":"https:\/\/purna.vn\/?p=6246"},"modified":"2017-11-29T11:36:59","modified_gmt":"2017-11-29T04:36:59","slug":"6-dau-hieu-ban-nen-bat-dau-tap-luyen-yoga","status":"publish","type":"post","link":"https:\/\/purna.vn\/en\/6-dau-hieu-ban-nen-bat-dau-tap-luyen-yoga\/","title":{"rendered":"6 d\u1ea5u hi\u1ec7u b\u1ea1n n\u00ean b\u1eaft \u0111\u1ea7u t\u1eadp luy\u1ec7n yoga"},"content":{"rendered":"

N\u1ebfu b\u1ea1n c\u00f3 m\u1ed9t trong 6 d\u1ea5u hi\u1ec7u sau \u0111\u00e2y, c\u00f5 l\u1ebd \u0111\u00e3 \u0111\u1ebfn l\u00fac b\u1ea1n n\u00ean b\u1eaft \u0111\u1ea7u t\u00ecm hi\u1ec3u v\u1ec1 yoga v\u00e0 c\u1ed1 g\u1eafng duy tr\u00ec t\u1eadp luy\u1ec7n \u0111\u1ec1u \u0111\u1eb7n m\u1ed7i ng\u00e0y. B\u1ea1n s\u1ebd b\u1ea5t ng\u1edd v\u1edbi nh\u1eefng l\u1ee3i \u00edch v\u00e0ng m\u00e0 yoga \u0111em l\u1ea1i d\u00e0i l\u00e2u cho s\u1ee9c kho\u1ebb c\u1ee7a b\u1ea1n.<\/p>\n

N\u00e0o h\u00e3y nh\u00ecn qua t\u1ea5t c\u1ea3 nh\u1eefng tri\u1ec7u ch\u1ee9ng c\u00f3 h\u1ea1i cho s\u1ee9c kho\u1ebb m\u00e0 yoga c\u00f3 th\u1ec3 ch\u1eefa l\u00e0nh c\u01a1 th\u1ec3 c\u1ee7a b\u1ea1n nh\u00e9:<\/p>\n

1. B\u1ea1n c\u1ea3m th\u1ea5y c\u0103ng th\u1eb3ng th\u01b0\u1eddng xuy\u00ean<\/h2>\n

H\u1ea7u h\u1ebft ch\u00fang ta \u0111\u1ec1u tr\u1ea3i qua c\u1ea3m gi\u00e1c c\u0103ng th\u1eb3ng m\u1ed7i ng\u00e0y. \u00c1p l\u1ef1c c\u00f4ng vi\u1ec7c, c\u00e1c m\u1ed1i quan h\u1ec7 x\u00e3 h\u1ed9i ph\u1ee9c t\u1ea1p, tr\u00e1ch nhi\u1ec7m, ngh\u0129a v\u1ee5 v\u1edbi gia \u0111\u00ecnh v\u00e0 nh\u1eefng ng\u01b0\u1eddi xung quanh\u2026\u0111\u00f4i khi khi\u1ebfn ch\u00fang ta c\u1ea3m th\u1ea5y m\u1ec7t m\u1ecfi. N\u1ebfu m\u1ee9c \u0111\u1ed9 c\u0103ng th\u1eb3ng c\u1ee7a b\u1ea1n th\u01b0\u1eddng xuy\u00ean t\u0103ng cao th\u00ec yoga s\u1ebd gi\u00fap b\u1ea1n b\u00ecnh t\u0129nh l\u1ea1i.<\/p>\n

Trong l\u00fac t\u1eadp yoag, b\u1ea1n s\u1ebd ph\u1ea3i t\u1eadp trung ho\u00e0n to\u00e0n v\u00e0o \u0111\u1ed9ng t\u00e1c v\u00e0 h\u01a1i th\u1edf c\u1ee7a m\u00ecnh, kh\u00f4ng c\u00f2n th\u1eddi gian \u0111\u1ec3 suy ngh\u0129 lung tung v\u1ec1 nh\u1eefng v\u01b0\u1edbng b\u1eadn. V\u00e0 khi \u1ea5y, b\u1ea1n s\u1ebd t\u00ecm v\u1ec1 v\u1edbi b\u1ea3n th\u00e2n m\u00ecnh. C\u00e1c k\u1ef9 thu\u1eadt th\u1edf trong yoga s\u1ebd gi\u00fap b\u1ea1n gi\u1ea3i to\u1ea3 c\u0103ng th\u1eb3ng, t\u00e2p trung s\u00e2u, b\u00ecnh t\u0129nh v\u00e0 th\u01b0 gi\u00e3n.<\/p>\n

\"\"<\/p>\n

M\u00ecnh hi\u1ec3u r\u1ea5t r\u00f5 t\u1ea7m quan tr\u1ecdng c\u1ee7a vi\u1ec7c th\u01b0 gi\u00e3n \u0111\u00fang c\u00e1ch trong yoga. Do \u0111\u00f3, tr\u01b0\u1edbc khi b\u1eaft \u0111\u1ea7u v\u00e0 k\u1ebft th\u00fac bu\u1ed5i h\u1ecdc, m\u00ecnh lu\u00f4n cho h\u1ecdc vi\u00ean n\u1eb1m th\u01b0 gi\u00e3n trong t\u01b0 th\u1ebf x\u00e1c ch\u1ebft (savasana) \u0111\u1ec3 \u0111i\u1ec1u ho\u00e0 nh\u1ecbp tim ch\u1eadm l\u1ea1i, h\u00edt th\u1edf s\u00e2u, c\u1ea3m nh\u1eadn n\u0103ng l\u01b0\u1ee3ng trong c\u01a1 th\u1ec3, t\u1ecbnh t\u00e2m v\u00e0 xo\u00e1 tan c\u0103ng th\u1eb3ng.<\/p>\n

2. B\u1ea1n b\u1ecb \u0111au l\u01b0ng<\/h2>\n

Nhi\u1ec1u ng\u01b0\u1eddi trong ch\u00fang ta \u0111ang ph\u1ea3i ch\u1ecbu \u0111\u1ef1ng vi\u1ec7c \u0111au l\u01b0ng kh\u00f4ng \u00edt th\u00ec nhi\u1ec1u. \u0110au l\u01b0ng c\u00f3 th\u1ec3 g\u00e2y ra b\u1edfi nhi\u1ec1u l\u00fd do th\u1ec9nh tho\u1ea3ng do ch\u1ea5n th\u01b0\u01a1ng ho\u1eb7c tai n\u1ea1n nh\u01b0ng ph\u1ea7n nhi\u1ec1u l\u00e0 do l\u1ed1i s\u1ed1ng sai l\u1ec7ch. Ch\u00fang ta d\u00e0nh qu\u00e1 nhi\u1ec1u th\u1eddi gian cho vi\u1ec7c ng\u1ed3i b\u00e0n gi\u1ea5y ho\u1eb7c l\u00e1i xe. Yoga s\u1ebd gi\u00fap gi\u1ea3m b\u1edbt nh\u1eefng c\u01a1n \u0111au l\u01b0ng kh\u00f4ng c\u1ea7n thi\u1ebft \u0111\u00f3.<\/p>\n

Trong m\u1ed7i ti\u1ebft h\u1ecdc, m\u00ecnh \u0111\u1ec1u cho h\u1ecdc vi\u00ean l\u00e0m quen v\u1edbi c\u00e1c t\u01b0 th\u1ebf gi\u00e3n l\u01b0ng b\u1eb1ng c\u00e1ch g\u1eadp l\u01b0ng v\u1ec1 ph\u00eda tr\u01b0\u1edbc ho\u1eb7c ng\u00e3 l\u01b0ng c\u00f3 ki\u1ec3m so\u00e1t v\u1ec1 ph\u00eda sau. Nh\u1eefng di chuy\u1ec3n nh\u1eb9 nh\u00e0ng n\u00e0t s\u1ebd l\u00e0m m\u1ea1nh v\u00f9ng c\u01a1 b\u1eafp trong v\u00e0 b\u00ean ngo\u00e0i v\u00f9ng l\u01b0ng, h\u1ea1n ch\u1ebf \u0111au l\u01b0ng cho c\u00e1c b\u1ea1n.<\/p>\n

L\u1ed7i th\u01b0\u1eddng g\u1eb7p khi ng\u00e3 l\u01b0ng v\u1ec1 sau l\u00e0 m\u1ecdi ng\u01b0\u1eddi th\u01b0\u1eddng b\u1ebb g\u00e3y th\u1eadt nhi\u1ec1u \u1edf v\u00f9ng th\u1eaft l\u01b0ng (l\u01b0ng d\u01b0\u1edbi) v\u00e0 ngh\u0129 nh\u01b0 th\u1ebf l\u00e0 m\u00ecnh \u0111ang ng\u00e3 l\u01b0ng r\u1ea5t s\u00e2u. Vi\u1ec7c n\u00e0y khi\u1ebfn vi\u1ec7c \u0111au th\u1eaft l\u01b0ng c\u00e0ng nghi\u00eam tr\u1ecdng. Thay v\u00ec d\u1ed3n h\u1ebft l\u1ef1c v\u00e0o l\u01b0ng d\u01b0\u1edbi, b\u1ea1n h\u00e3y v\u01b0\u01a1n t\u1eeb b\u1ee5ng d\u01b0\u1edbi l\u00ean khung s\u01b0\u1eddn, \u0111\u1ea9y ng\u1ef1c v\u00e0 l\u01b0ng tr\u00ean l\u00ean cao, \u0111\u00e1nh m\u1ed9t \u0111\u01b0\u1eddng cong \u0111\u1eb9p t\u1ea5t c\u1ea3 c\u00e1c ph\u1ea7n tr\u00ean l\u01b0ng. C\u00f3 nh\u01b0 v\u1eady b\u1ea1n m\u1edbi kh\u00f4ng b\u1ecb \u0111au th\u1eaft l\u01b0ng khi ng\u00e3 l\u01b0ng v\u00ea sau.<\/p>\n

3. B\u1ea1n kh\u00f4ng th\u1ec3 t\u1eadp trung<\/h2>\n

B\u1ea1n c\u00f3 th\u1ec3 t\u1ef1 \u0111\u00e1nh gi\u00e1 kh\u1ea3 n\u0103ng t\u1eadp trung c\u1ee7a m\u00ecnh. N\u1ebfu b\u1ea1n kh\u00f4ng th\u1ec3 t\u1eadp trung l\u00e0m m\u1ed9t vi\u1ec7c g\u00ec \u0111\u00f3 qu\u00e1 l\u00e2u nh\u01b0 v\u1eeba xem tivi v\u1eeba l\u01b0\u1edbt \u0111i\u1ec7n tho\u1ea1i, \u0111ang l\u00e0m vi\u1ec7c n\u00e0y nh\u01b0ng l\u1ea1i suy ngh\u0129 \u0111\u1ebfn vi\u1ec7c kh\u00e1c th\u00ec yoga s\u1ebd gi\u00fap t\u0103ng kh\u1ea3 n\u0103ng t\u1eadp trung c\u1ee7a b\u1ea1n.<\/p>\n

\"\"<\/p>\n

Khi v\u00e0o t\u01b0 th\u1ebf, b\u1ea1n ph\u1ea3i t\u1eadp trung \u0111i\u1ec1u ch\u1ec9nh t\u1eebng ph\u1ea7n c\u01a1 th\u1ec3\u00a0 <\/span>\u0111\u1ec3 cho ch\u00fang ho\u1ea1t \u0111\u1ed9ng m\u1ed9t c\u00e1ch \u0111\u1ed9c l\u1eadp v\u00e0 \u0111\u00fang c\u00e1ch theo nh\u1ecbp h\u00edt th\u1edf c\u1ee7a b\u1ea1n. \u0110\u1eb7c bi\u1ec7t trong c\u00e1c \u0111\u1ed9ng t\u00e1c th\u0103ng b\u1eb1ng, b\u1ea1n ph\u1ea3i t\u1eadp trung cao \u0111\u1ed9, ki\u1ec3m tra n\u1ec1n m\u00f3ng c\u01a1 th\u1ec3 tr\u00ean th\u1ea3m \u0111\u1ec3 gi\u1eef \u0111\u1ed9ng t\u00e1c l\u00e2u. \u0110\u00f3 l\u00e0 l\u00ed do v\u00ec sao c\u00e1c b\u00e0i t\u1eadp th\u0103ng b\u1eb1ng lu\u00f4n xu\u1ea5t hi\u1ec7n v\u00e0o gi\u1eefa b\u00e0i t\u1eadp c\u1ee7a Purna.<\/p>\n

4. B\u1ea1n d\u1ec5 b\u1ecb ch\u1ea5n th\u01b0\u01a1ng<\/h2>\n

N\u1ebfu b\u1ea1n l\u00e0 ng\u01b0\u1eddi r\u1ea5t d\u1ec5 b\u1ecb ch\u1ea5n th\u01b0\u01a1ng nh\u01b0 c\u0103ng c\u01a1, \u0111au kh\u1edbp\u2026 th\u00ec yoga ch\u00ednh l\u00e0 li\u1ec1u thu\u1ed1c an to\u00e0n cho b\u1ea1n. Yoga l\u00e0m t\u0103ng s\u1ef1 linh ho\u1ea1t, d\u1ebbo dai cho c\u01a1 th\u1ec3 th\u00f4ng qua c\u00e1c \u0111\u1ed9ng t\u00e1c chuy\u1ec3n \u0111\u1ed9ng. Yoga c\u00f2n gi\u00fap b\u1ea1n l\u00e0m m\u1ea1nh kh\u1ea3 n\u0103ng th\u0103ng b\u1eb1ng v\u00e0 s\u1ef1 \u1ed5n \u0111\u1ecbnh, h\u1ea1n ch\u1ebf ch\u1ea5n th\u01b0\u01a1ng cho c\u01a1 th\u1ec3.<\/p>\n

Nh\u01b0ng \u0111i\u1ec1u n\u00e0y ch\u1ec9 h\u1eefu hi\u1ec7u khi b\u1ea1n t\u1eadp yoga \u0111\u00fang c\u00e1ch, \u0111\u00fang \u0111\u1ecbnh tuy\u1ebfn c\u01a1 th\u1ec3. Nhi\u1ec1u b\u1ea1n khi v\u00e0o ch\u00f3 \u00fap m\u1eb7t 3 ch\u00e2n, b\u1ea1n c\u1ed1 g\u1eafng \u0111\u00e1 m\u1ed9t ch\u00e2n l\u00ean th\u1eadt cao \u0111\u1ebfn m\u1ee9c ph\u1ea7n h\u00f4ng c\u1ee7a ch\u00e2n \u0111\u00f3 b\u1ecb l\u1eadt l\u00ean, v\u01b0\u1ee3t ra kh\u1ecfi s\u1ef1 c\u00e2n b\u1eb1ng v\u1edbi h\u00f4ng c\u1ee7a ch\u00e2n c\u00f2n l\u1ea1i. N\u1ebfu b\u1ea1n c\u1ee9 kh\u0103ng kh\u0103ng t\u1eadp nh\u01b0 th\u1ebf d\u00e0i l\u00e2u th\u00ec h\u00f4ng b\u1ecb l\u1ec7ch, c\u1ed9t s\u1ed1ng l\u1ec7ch, c\u01a1 th\u1ec3 l\u1ec7ch v\u1ec1 m\u1ed9t b\u00ean l\u00e0 h\u1ec7 qu\u1ea3 hi\u1ec3n nhi\u00ean.<\/p>\n

Ch\u1ea5n th\u01b0\u01a1ng do t\u1eadp yoga sai c\u00e1ch s\u1ebd kh\u00f4ng th\u1ec3 th\u1ea5y li\u1ec1n ngay l\u1eadp t\u1ee9c m\u00e0 n\u00f3 \u00e2m \u1ec9, b\u00f9ng ph\u00e1t sau m\u1ed9t th\u1eddi gian. Do \u0111\u00f3, h\u00e3y c\u1ea9n tr\u1ecdng v\u00e0 c\u1ea3m nh\u1eadn c\u01a1 th\u1ec3 m\u00ecnh. M\u00ecnh lu\u00f4n nh\u1eafc nh\u1edf v\u00e0 h\u01b0\u1edbng d\u1eabn h\u1ecdc vi\u00ean t\u1eadp theo \u0111\u1ecbnh tuy\u1ebfn c\u01a1 th\u1ec3 r\u1ea5t c\u1ea9n th\u1eadn, nh\u1eb1m h\u1ea1n ch\u1ebf ch\u1ea5n th\u01b0\u01a1ng nghi\u00eam tr\u1ecdng cho b\u1ea3n th\u00e2n.<\/p>\n

5. B\u1ea1n b\u1ecb kh\u00f3 ng\u1ee7<\/h2>\n

\"\"<\/p>\n

M\u1ea5t ng\u1ee7 l\u00e0 m\u1ed9t trong nh\u1eefng c\u0103n b\u1ec7nh ng\u00e0y m\u1ed9t gia t\u0103ng khi cu\u1ed9c s\u1ed1ng con ng\u01b0\u1eddi ng\u00e0y c\u00e0ng tr\u1edf n\u00ean hi\u1ec7n \u0111\u1ea1i. N\u1ebfu b\u1ea1n th\u01b0\u1eddng xuy\u00ean m\u1ea5t ng\u1ee7, m\u1ec7t m\u1ecfi, c\u0103ng th\u1eb3ng th\u00ec yoga s\u1ebd d\u1ea1y cho b\u1ea1n nh\u1eefng k\u1ef9 thu\u1eadt h\u1eefu \u00edch \u0111\u1ec3 th\u01b0 gi\u00e3n th\u1ea7n kinh.<\/p>\n

B\u1eb1ng c\u00e1ch t\u1eadp trung v\u00e0o c\u01a1 th\u1ec3, v\u00e0o h\u01a1i th\u1edf, t\u00e2m tr\u00ed b\u1ea1n s\u1ebd h\u1ecdc \u0111\u01b0\u1ee3c c\u00e1ch ngh\u1ec9 ng\u01a1i. B\u1ea1n kh\u00f4ng ph\u00e1n x\u00e9t, kh\u00f4ng suy ngh\u0129 v\u1ec1 nh\u1eefng \u0111i\u1ec1u xung quanh khi gi\u1eef th\u1ebf. Ngo\u00e0i ra, m\u1ed9t v\u00e0i \u0111\u1ed9ng t\u00e1c yoga s\u1ebd t\u00e1c \u0111\u1ed9ng v\u00e0o \u0111\u1ec9nh \u0111\u1ea7u c\u1ee7a ng\u01b0\u1eddi t\u1eadp, gi\u00fap \u0111\u1ec9nh \u0111\u1ea7u \u0111\u01b0\u1ee3c xoa b\u00f3p, xoa d\u1ecbu h\u1ec7 th\u1ea7n kinh v\u00e0 l\u00e0m b\u1ea1n ng\u1ee7 ngon h\u01a1n. \u0110i\u1ec3n h\u00ecnh l\u00e0 t\u01b0 th\u1ebf con c\u00e1 (matsyasana)<\/p>\n

6. B\u1ea1n mu\u1ed1n t\u1eadp t\u1ed1t c\u00e1c m\u00f4n th\u1ec3 thao kh\u00e1c<\/h2>\n

Yoga cung c\u1ea5p cho b\u1ea1n n\u1ec1n t\u1ea3ng c\u01a1 th\u1ec3 v\u1eefng ch\u1eafc \u0111\u1ec3 b\u1ea1n ph\u00e1t tri\u1ec3n t\u1ed1t h\u01a1n c\u00e1c m\u00f4n th\u1ec3 thao kh\u00e1c nh\u01b0 \u0111\u00e1 banh, ch\u1ea1y b\u1ed9, tr\u01b0\u1ee3t tuy\u1ebft\u2026Th\u00f4ng qua vi\u1ec7c t\u1eadp luy\u1ec7n yoga, b\u1ea1n s\u1ebd l\u00e0m m\u1ea1nh c\u01a1 b\u1eafp c\u1ee7a m\u00ecnh, \u0111\u1eb7c bi\u1ec7t ph\u1ea7n b\u1ee5ng. Ngo\u00e0i ra, yoga c\u00f2n \u0111em \u0111\u1ebfn s\u1ef1 d\u1ebbo dai, c\u00e2n b\u1eb1ng v\u00e0 kh\u1ea3 n\u0103ng t\u1eadp trung. \u0110\u00e2y \u0111\u1ec1u l\u00e0 nh\u1eefng y\u1ebfu t\u1ed1 c\u1ea7n thi\u1ebft cho c\u00e1c b\u1ed9 m\u00f4n th\u1ec3 thao kh\u00e1c.<\/p>\n

Kh\u00f4ng c\u00f3 g\u00ec l\u00e0m l\u1ea1 khi c\u00f3 kh\u00e1 nhi\u1ec1u d\u00e2n ch\u1ea1y b\u1ed9 y\u00eau th\u00edch yoga nh\u01b0 Purna ch\u1eb3ng h\u1ea1n. B\u1ea1n \u0111\u00e3 t\u1eebng nghe \u0111\u1ebfn l\u1ee3i \u00edch v\u00e0ng khi k\u1ebft h\u1ee3p ch\u1ea1y b\u1ed9 v\u00e0 yoga ch\u01b0a?!<\/p>\n

L\u1ee3i \u00edch v\u00e0ng \u0111\u1ebfn t\u1eeb vi\u1ec7c k\u1ebft h\u1ee3p Yoga v\u1edbi Ch\u1ea1y b\u1ed9<\/a><\/p><\/blockquote>\n