“Backbend” lu\u00f4n l\u00e0 \u01b0\u1edbc m\u01a1 \u0111\u1ed3ng th\u1eddi l\u00e0 n\u1ed7i \u00e1m \u1ea3nh c\u1ee7a m\u1ecdi ng\u01b0\u1eddi khi t\u1eadp yoga. Tr\u01b0\u1edbc \u0111\u00e2y, m\u00ecnh \u0111\u00e3 r\u1ea5t kh\u1ed5 s\u1edf khi ng\u00e3 l\u01b0ng v\u1ec1 sau, c\u1eafn ch\u1eb7t m\u00f4i, n\u00edn th\u1edf, c\u1ed1 r\u01b0\u1edbn th\u00e2n ng\u01b0\u1eddi ng\u00e3 v\u1ec1 sau v\u1edbi m\u1ed9t th\u1eaft l\u01b0ng \u0111au g\u1eaft khi \u0111\u00e1nh cong c\u1ed9t s\u1ed1ng.<\/p>\n
\u0110\u1eb7c bi\u1ec7t khi v\u00e0o c\u00e1c t\u01b0 th\u1ebf ng\u00e3 l\u01b0ng s\u00e2u nh\u01b0 B\u00e1nh xe (The Wheel –\u00a0Urdhva Dhanurasana), C\u00e2y cung (Dhanurasana) th\u00ec \u0111\u1ed1t s\u1ed1ng c\u1ed5 m\u00ecnh \u0111au bu\u1ed1t, l\u01b0ng tr\u00ean v\u00e0 ng\u1ef1c si\u1ebft ch\u1eb7t, l\u01b0ng d\u01b0\u1edbi th\u00ec \u0111ang kh\u00f3c th\u00e9t trong im l\u1eb7ng.<\/p>\n
\u0110\u00f3 l\u00e0 h\u1eadu qu\u1ea3 c\u1ee7a vi\u1ec7c k\u1ef9 thu\u1eadt ng\u00e3 l\u01b0ng kh\u00f4ng \u0111\u00fang, \u0111\u1ed3ng th\u1eddi c\u01a1 th\u1ec3 ch\u01b0a \u0111\u01b0\u1ee3c chu\u1ea9n b\u1ecb \u0111\u1ec3 s\u1eb5n s\u00e0ng cho vi\u1ec7c \u0111\u00e1nh cong c\u1ed9t s\u1ed1ng s\u00e2u. L\u00fac n\u00e0y, m\u00ecnh ch\u1ec9 th\u1ea5y s\u1ef1 m\u1ec7t m\u1ecfi, c\u0103ng c\u1ee9ng thay v\u00ec s\u1ef1 m\u1edf r\u1ed9ng, gi\u00e3n n\u1edf t\u1eeb b\u00ean trong.<\/p>\n
B\u1edfi m\u1ecdi c\u01a1n \u0111au khi ng\u00e3 l\u01b0ng sau \u0111\u1ec1u \u0111\u01b0\u1ee3c xu\u1ea5t ph\u00e1t t\u1eeb nh\u1eefng l\u00fd do ch\u00ednh sau:<\/p>\n
Hay n\u00f3i c\u00e1ch kh\u00e1c l\u00e0 t\u1ea1i sao b\u1ea1n kh\u00f4ng m\u1edf r\u1ed9ng tr\u00e1i tim. \u0110\u00e2y l\u00e0 \u0111i\u1ec1u m\u00ecnh lu\u00f4n lu\u00f4n nh\u1eafc nh\u1edf h\u1ecdc vi\u00ean khi t\u1eadp backbend. Ng\u00e3 l\u01b0ng sau \u0111\u00f2i h\u1ecfi kh\u00f4ng ch\u1ec9 vi\u1ec7c l\u00e0m m\u1ea1nh c\u00e1c \u0111\u1ed1t s\u1ed1ng l\u01b0ng m\u00e0 c\u00f2n s\u1ef1 m\u1edf r\u1ed9ng v\u00e0 l\u00e0m d\u00e0i ph\u1ea7n th\u00e2n tr\u01b0\u1edbc c\u1ee7a c\u01a1 th\u1ec3 t\u1eeb ng\u1ef1c, h\u00f4ng \u0111\u1ebfn ch\u00e2n.<\/p>\n
Tr\u01b0\u1edbc khi ng\u1ea3 l\u01b0ng sau, b\u1ea1n c\u1ea7n l\u00e0m cho ph\u1ea7n l\u01b0ng tr\u00ean \u0111\u01b0\u1ee3c m\u1edf r\u00f4ng, l\u1ed3ng ng\u1ef1c \u0111\u01b0\u1ee3c m\u1edf r\u1ed9ng, c\u1ed9t s\u1ed1ng \u0111\u01b0\u1ee3c k\u00e9o d\u00e0i t\u1eeb th\u1eaft l\u01b0ng tr\u1ea3i d\u00e0i \u0111\u1ebfn l\u01b0ng tr\u00ean…T\u1ea5t c\u1ea3 t\u1ea1o th\u00e0nh m\u1ed9t \u0111\u01b0\u1eddng cong \u0111\u1eb9p s\u1eb5n s\u00e0ng cho vi\u1ec7c \u0111\u00e1nh cong v\u1ec1 sau.<\/p>\n
\u0110\u1ec3 th\u1ef1c hi\u1ec7n c\u00e1c t\u01b0 th\u1ebf ng\u00e3 l\u01b0ng v\u1ec1 sau, b\u1ea1n kh\u00f4ng ch\u1ec9 t\u1eadp trung ho\u00e0n to\u00e0n v\u00e0o l\u01b0ng m\u00e0 c\u1ea7n s\u1ef1 ph\u1ed1i h\u1ee3p ch\u1eb7t ch\u1ebd c\u1ee7a ph\u1ea7n b\u1ee5ng v\u00e0 l\u01b0ng. C\u01a1 b\u1ee5ng (The core) – khu v\u1ef1c trung t\u00e2m c\u1ee7a c\u01a1 th\u1ec3 lu\u00f4n lu\u00f4n c\u1ea7n \u0111\u01b0\u1ee3c l\u00e0m m\u1ea1nh m\u1ebd b\u1edfi \u0111\u00f3 s\u1ebd l\u00e0 ngu\u1ed3n tr\u1ee3 gi\u00fap t\u00edch c\u1ef1c cho b\u1ea5t c\u1ee9 \u0111\u1ed9ng t\u00e1c yoga n\u00e0o c\u1ee7a b\u1ea1n.<\/p>\n
Ngo\u00e0i ra, h\u00f4ng, ch\u00e2n, vai v\u00e0 ng\u1ef1c \u0111\u1ec1u v\u00e0o cu\u1ed9c ch\u01a1i, ph\u1ed1i h\u1ee3p ch\u1eb7t ch\u1ebd v\u1edbi nhau gi\u00fap b\u1ea1n s\u1edf h\u1eefu m\u1ed9t \u0111\u01b0\u1eddng cong c\u1ed9t s\u1ed1ng l\u00e0nh m\u1ea1nh, kho\u1ebb \u0111\u1eb9p.<\/p>\n
Khi b\u1ea1n r\u00fat c\u01a1 b\u1ee5ng, h\u1ea1 x\u01b0\u01a1ng c\u1ee5t xu\u1ed1ng, m\u1edf r\u1ed9ng l\u1ed3ng ng\u1ef1c, k\u00e9o d\u00e0i c\u1ed9t s\u1ed1ng v\u00e0 k\u1ebft h\u1ee3p v\u1edbi h\u01a1i th\u1edf nh\u1eb9 nh\u00e0ng s\u00e2u ch\u1eadm, m\u00ecnh ch\u1eafc b\u1ea1n s\u1ebd c\u1ea3m th\u1ea5y s\u1ef1 kh\u00e1c bi\u1ec7t khi ng\u00e3 l\u01b0ng. B\u1edfi l\u00fac n\u00e0y b\u1ea1n s\u1ebd th\u1ea5y c\u01a1 th\u1ec3 \u0111\u01b0\u1ee3c m\u1edf r\u1ed9ng, tho\u1ea3i m\u00e1i v\u00e0 s\u1eb5n s\u00e0ng \u0111\u1ec3 \u0111\u00e1nh cong c\u1ed9t s\u1ed1ng v\u1ec1 sau.<\/p>\n
\u0110i\u1ec3m \u0111au m\u00e0 c\u00e1c b\u1ea1n m\u1edbi t\u1eadp th\u01b0\u1eddng m\u1eafc ph\u1ea3i l\u00e0 v\u00f9ng th\u1eaft l\u01b0ng – l\u01b0ng d\u01b0\u1edbi (lower back hay lumbar spine) khi ng\u00e3 l\u01b0ng. \u0110\u00f3 l\u00e0 m\u1ed9t trong nh\u1eefng d\u1ea5u hi\u1ec7u cho th\u1ea5y b\u1ea1n \u0111ang ng\u00e3 l\u01b0ng sai v\u00e0 c\u01a1 th\u1ec3 ch\u01b0a s\u1eb5n s\u00e0ng.<\/p>\n
N\u1ebfu kh\u00f4ng c\u00f3 s\u1ef1 k\u00e9o gi\u00e3n, l\u00e0m d\u00e0i c\u1ed9t s\u1ed1ng \u0111\u00fang c\u00e1ch, c\u00e1c \u0111\u0129a \u0111\u1ec7m gi\u1eefa c\u00e1c \u0111\u1ed9t s\u1ed1ng s\u1ebd b\u1ecb ch\u00e8n \u00e9p v\u1ecdt v\u1ec1 ph\u00eda tr\u01b0\u1edbc. V\u00e0 khi vi\u1ec7c ng\u00e3 l\u01b0ng sai th\u1ebf n\u00e0y k\u00e9o d\u00e0i s\u1ebd d\u1eabn \u0111\u1ebfn ch\u1ee9ng \u0111au l\u01b0ng m\u00e3n kinh v\u00e0 m\u1ed9t v\u00e0i ch\u1ea5n th\u01b0\u01a1ng ti\u1ec1m \u1ea9n nghi\u00eam tr\u1ecdng kh\u00e1c.<\/p>\n
V\u1eady l\u00e0m sao \u0111\u1ec3 tr\u00e1nh \u0111au l\u01b0ng c\u0169ng nh\u01b0 ch\u1ea5n th\u01b0\u01a1ng khi ng\u00e3 l\u01b0ng s\u00e2u. D\u01b0\u1edbi \u0111\u00e2y l\u00e0 m\u1ed9t s\u1ed1 m\u1eb9o hay gi\u00fap c\u00f4ng cu\u1ed9c ng\u00e3 l\u01b0ng c\u1ee7a b\u1ea1n d\u1ec5 d\u00e0ng v\u00e0 l\u00e0nh m\u1ea1nh h\u01a1n.<\/p>\n
C\u00e1ch h\u01b0\u1edbng d\u1eabn h\u1ecdc vi\u00ean c\u1ee7a m\u00ecnh tr\u01b0\u1edbc khi v\u00e0o th\u1ebf l\u00e0 lu\u00f4n ki\u1ec3m tra n\u1ec1n t\u1ea3ng tr\u00ean s\u00e0n. \u0110\u00f3 c\u00f3 th\u1ec3 l\u00e0 b\u00e0n tay, b\u00e0n ch\u00e2n hay b\u1ea5t c\u1ee9 ph\u1ea7n n\u00e0o tr\u00ean s\u00e0n s\u1ebd l\u00e0 \u0111i\u1ec3m t\u1ef1a v\u1eefng ch\u1eafc cho c\u01a1 th\u1ec3 c\u1ee7a b\u1ea1n.<\/p>\n
\u0110\u1ec3 kh\u1eafc ph\u1ee5c v\u1ea5n \u0111\u1ec1 \u0111au l\u01b0ng d\u01b0\u1edbi khi ng\u00e3 sau, b\u1ea1n c\u1ea7n l\u00e0m ch\u1eafc c\u01a1 \u0111\u00f9i tr\u01b0\u1edbc v\u00e0 si\u1ebft hai c\u01a1 \u0111\u00f9i trong v\u00e0o v\u1edbi nhau; t\u01b0\u1edfng t\u01b0\u1ee3ng nh\u01b0 b\u1ea1n \u0111ang c\u1ed1 si\u1ebft c\u1ee5c g\u1ea1ch yoga (yoga block) v\u00e0o gi\u1eefa hai \u0111\u00f9i. Vi\u1ec7c n\u00e0y s\u1ebd gi\u00fap gi\u1ea3m \u00e1p l\u1ef1c l\u00ean x\u01b0\u01a1ng m\u00f4ng v\u00e0 gi\u1eef cho ch\u00fang kh\u00f4ng b\u1ecb m\u1edf ra ngo\u00e0i qu\u00e1 m\u1ee9c.<\/p>\n
H\u00e3y t\u01b0\u1edfng t\u01b0\u1ee3ng \u0111\u1ebfn m\u1ed9t chi\u1ebfc l\u00f2 xo! Khi b\u1ea1n mu\u1ed1n b\u1ebb cong m\u1ed9t \u0111o\u1ea1n l\u00f2 xo \u0111ang trong tr\u1ea1ng th\u00e1i co r\u00fat s\u1ebd v\u00f4 c\u00f9ng kh\u00f3. Nh\u01b0ng khi b\u1ea1n k\u00e9o d\u00e0i c\u00e1c m\u1eafc l\u00f2 xo th\u00ec vi\u1ec7c b\u1ebb cong, u\u1ed1n n\u1eafn s\u1ebd r\u1ea5t d\u1ec5 d\u00e0ng.<\/p>\n
Chi\u1ebfc l\u00f2 xo \u1ea5y c\u0169ng t\u01b0\u01a1ng t\u1ef1 nh\u01b0 c\u1ed9t s\u1ed1ng l\u01b0ng c\u1ee7a ch\u00fang ta. Khi b\u1ea1n v\u01b0\u01a1n d\u00e0i, l\u00e0m d\u00e0i c\u1ed9t s\u1ed1ng v\u00e0 t\u1ea1o kho\u1ea3ng kh\u00f4ng gi\u1eefa c\u00e1c \u0111\u1ed1t s\u1ed1ng l\u01b0ng th\u00ec vi\u1ec7c ng\u00e3 l\u01b0ng v\u1ec1 sau s\u1ebd c\u00f2n kh\u00f4ng c\u00f2n kh\u1ed5 s\u1edf.<\/p>\n
\u0110\u1ec3 l\u00e0m \u0111\u01b0\u1ee3c \u0111i\u1ec1u n\u00e0y, \u0111\u1ea7u ti\u00ean b\u1ea1n c\u1ea7n r\u00fat c\u01a1 b\u1ee5ng l\u00ean v\u1ec1 ph\u00eda m\u1eb7t sau \u0111\u00f3 tr\u01b0\u1ee3t x\u01b0\u01a1ng c\u1ee5t xu\u1ed1ng v\u1ec1 ph\u00eda g\u00f3t ch\u00e2n, l\u00e0m cho khung ch\u1ead\u1ee5 th\u00f4ng tho\u00e1ng v\u00e0 x\u01b0\u01a1ng c\u1ee5t kh\u00f4ng b\u1ecb k\u1eb9t gi\u1eefa hai ch\u00e2n. \u0110i\u1ec1u n\u00e0y l\u00e0m d\u00e0i v\u00e0 gi\u1ea3m \u00e1p l\u1ef1c l\u00ean c\u00e1c \u0111\u1ed1t s\u1ed1ng l\u01b0ng.<\/p>\n
Sau khi b\u1ea1n l\u00e0m d\u00e0i c\u1ed9t s\u1ed1ng, b\u1ea1n h\u00e3y duy tr\u00ec h\u01a1i th\u1edf s\u00e2u v\u00e0 \u0111\u1ec1u \u0111\u1ec3 m\u1edf r\u1ed9ng khung s\u01b0\u1eddn nh\u1eb1m gi\u1ea3m \u00e1p l\u1ef1c l\u00ean th\u1eaft l\u01b0ng d\u01b0\u1edbi v\u00e0 s\u1eed d\u1ee5ng c\u01a1 l\u01b0ng tr\u00ean. B\u1eb1ng m\u1ed9t \u0111\u1ed9ng t\u00e1c \u0111\u01a1n gi\u1ea3n l\u00e0 b\u1ea1n xoay x\u01b0\u01a1ng b\u1ea3 vai v\u1ec1 sau l\u1ed7 tai. Khi \u1ea5y, ng\u1ef1c c\u1ea7n \u0111\u01b0\u1ee3c l\u00e0m c\u0103ng \u0111\u1ea7y, tim \u0111\u1ea9y v\u1ec1 tr\u01b0\u1edbc v\u00e0 vai \u0111\u01b0\u1ee3c h\u1ea1 xu\u1ed1ng, \u0111\u1ea9y xa ra kh\u1ecfi l\u1ed7 tai.<\/p>\n
Khi ba b\u01b0\u1edbc tr\u00ean h\u1ed9i t\u1ee5, \u0111\u00f3 l\u00e0 l\u00fac c\u01a1 th\u1ec3 b\u1ea1n \u0111\u00e3 s\u1eb5n s\u00e0ng cho vi\u1ec7c ng\u00e3 l\u01b0ng s\u00e2u, h\u1ea1n ch\u1ebf \u0111au l\u01b0ng v\u00e0 c\u00f3 m\u1ed9t \u0111\u01b0\u1eddng cong l\u01b0ng l\u00e0nh m\u1ea1nh \u0111\u00fang \u0111\u1eafn.<\/p>\n
https:\/\/www.facebook.com\/purna.vn\/videos\/1804029336325765\/<\/p>\n
N\u1eafm v\u1eefng k\u1ef9 thu\u1eadt, ki\u00ean tr\u00ec t\u1eadp luy\u1ec7n, hi\u1ec3u v\u00e0 c\u1ea3m nh\u1eadn c\u01a1 th\u1ec3 ch\u00ednh l\u00e0 ph\u01b0\u01a1ng ch\u00e2m t\u1eadp luy\u1ec7n yoga h\u1eb1ng ng\u00e0y c\u1ee7a m\u00ecnh. Ch\u00fac c\u00e1c b\u1ea1n ng\u00e3 l\u01b0ng sau th\u00e0nh c\u00f4ng m\u00e0 kh\u00f4ng b\u1ecb \u0111au l\u01b0ng nh\u00e9.<\/p>\n
<\/p>\n
<\/p>","protected":false},"excerpt":{"rendered":"
“Backbend” lu\u00f4n l\u00e0 \u01b0\u1edbc m\u01a1 \u0111\u1ed3ng th\u1eddi l\u00e0 n\u1ed7i \u00e1m \u1ea3nh c\u1ee7a m\u1ecdi ng\u01b0\u1eddi khi t\u1eadp yoga. Tr\u01b0\u1edbc \u0111\u00e2y, m\u00ecnh \u0111\u00e3 r\u1ea5t kh\u1ed5 s\u1edf khi ng\u00e3 l\u01b0ng v\u1ec1 sau, c\u1eafn ch\u1eb7t m\u00f4i, n\u00edn th\u1edf, c\u1ed1 r\u01b0\u1edbn th\u00e2n ng\u01b0\u1eddi ng\u00e3 v\u1ec1 sau v\u1edbi m\u1ed9t th\u1eaft l\u01b0ng \u0111au g\u1eaft khi \u0111\u00e1nh cong c\u1ed9t s\u1ed1ng. \u0110\u1eb7c bi\u1ec7t khi…<\/p>","protected":false},"author":446664,"featured_media":6566,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"bwfblock_default_font":"","_kad_blocks_custom_css":"","_kad_blocks_head_custom_js":"","_kad_blocks_body_custom_js":"","_kad_blocks_footer_custom_js":"","_kad_post_transparent":"","_kad_post_title":"","_kad_post_layout":"","_kad_post_sidebar_id":"","_kad_post_content_style":"","_kad_post_vertical_padding":"","_kad_post_feature":"","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"footnotes":""},"categories":[16],"tags":[],"class_list":["post-6557","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-yoga"],"acf":[],"taxonomy_info":{"category":[{"value":16,"label":"Yoga"}]},"featured_image_src_large":["https:\/\/purna.vn\/wp-content\/uploads\/2018\/04\/backbend01-900x559.jpg",900,559,true],"author_info":{"display_name":"purna (Th\u1ea3o Nguy\u1ec5n)","author_link":"https:\/\/purna.vn\/en\/author\/purna\/"},"comment_info":1,"category_info":[{"term_id":16,"name":"Yoga","slug":"yoga","term_group":0,"term_taxonomy_id":16,"taxonomy":"category","description":"Inhale the future, exhale the past","parent":0,"count":232,"filter":"raw","cat_ID":16,"category_count":232,"category_description":"Inhale the future, exhale the past","cat_name":"Yoga","category_nicename":"yoga","category_parent":0}],"tag_info":false,"_links":{"self":[{"href":"https:\/\/purna.vn\/en\/wp-json\/wp\/v2\/posts\/6557","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/purna.vn\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/purna.vn\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/purna.vn\/en\/wp-json\/wp\/v2\/users\/446664"}],"replies":[{"embeddable":true,"href":"https:\/\/purna.vn\/en\/wp-json\/wp\/v2\/comments?post=6557"}],"version-history":[{"count":0,"href":"https:\/\/purna.vn\/en\/wp-json\/wp\/v2\/posts\/6557\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/purna.vn\/en\/wp-json\/wp\/v2\/media\/6566"}],"wp:attachment":[{"href":"https:\/\/purna.vn\/en\/wp-json\/wp\/v2\/media?parent=6557"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/purna.vn\/en\/wp-json\/wp\/v2\/categories?post=6557"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/purna.vn\/en\/wp-json\/wp\/v2\/tags?post=6557"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}