{"id":6788,"date":"2018-09-03T18:52:38","date_gmt":"2018-09-03T11:52:38","guid":{"rendered":"https:\/\/purna.vn\/?p=6788"},"modified":"2018-09-04T06:53:32","modified_gmt":"2018-09-03T23:53:32","slug":"meo-huu-ich-giup-nguoi-moi-tap-can-bang-tot-tren-mot-chan","status":"publish","type":"post","link":"https:\/\/purna.vn\/en\/meo-huu-ich-giup-nguoi-moi-tap-can-bang-tot-tren-mot-chan\/","title":{"rendered":"M\u1eb9o h\u1eefu \u00edch gi\u00fap ng\u01b0\u1eddi m\u1edbi t\u1eadp c\u00e2n b\u1eb1ng t\u1ed1t tr\u00ean m\u1ed9t ch\u00e2n"},"content":{"rendered":"

Trong l\u00fac h\u01b0\u1edbng d\u1eabn yoga, Purna quan s\u00e1t th\u1ea5y kh\u00e1 nhi\u1ec1u b\u1ea1n g\u1eb7p kh\u00f3 kh\u0103n trong vi\u1ec7c \u0111\u1ee9ng th\u0103ng b\u1eb1ng tr\u00ean m\u1ed9t ch\u00e2n. C\u00f3 nhi\u1ec1u nguy\u00ean nh\u00e2n d\u1eabn \u0111\u1ebfn vi\u1ec7c b\u1ea1n kh\u00f3 t\u00ecm \u0111\u01b0\u1ee3c th\u0103ng b\u1eb1ng trong c\u00e1c \u0111\u1ed9ng t\u00e1c yoga. C\u00f3 th\u1ec3 n\u1ec1n t\u1ea3ng b\u00e0n ch\u00e2n tr\u00ean s\u00e0n c\u1ee7a b\u1ea1n ch\u01b0a v\u1eefng ch\u1eafc, c\u0169ng c\u00f3 th\u1ec3 c\u1ea5u tr\u00fac l\u00f2ng b\u00e0n ch\u00e2n b\u1ea1n qu\u00e1 ph\u1eb3ng, ho\u1eb7c do b\u1ea1n ch\u01b0a \u0111\u1ee7 t\u1eadp trung c\u00e2n b\u1eb1ng \u0111\u01b0\u1ee3c t\u00e2m tr\u00ed khi gi\u1eef th\u0103ng b\u1eb1ng.<\/p>\n

C\u00e1c t\u01b0 th\u1ebf th\u0103ng b\u1eb1ng m\u1ed9t ch\u00e2n trong yoga \u0111\u01b0\u1ee3c xem l\u00e0 th\u1eed th\u00e1ch kh\u00e1 kh\u00f3 \u0111\u1ed1i v\u1edbi ng\u01b0\u1eddi m\u1edbi t\u1eadp. Do \u0111\u00f3, Purna mu\u1ed1n chia s\u1ebb m\u1ed9t s\u1ed1 m\u1eb9o hay \u0111\u01a1n gi\u1ea3n gi\u00fap ng\u01b0\u1eddi m\u1edbi t\u1eadp v\u00e0o th\u1ebf c\u00e2n b\u1eb1ng tr\u00ean m\u1ed9t ch\u00e2n t\u1ed1t v\u00e0 v\u1eefng ch\u00e3i h\u01a1n.<\/p>\n

Ch\u1ec9 c\u1ea7n m\u1ed9t \u00edt \u0111i\u1ec1u ch\u1ec9nh, t\u1eadp trung v\u00e0 ki\u00ean nh\u1eabn l\u00e0 b\u1ea1n c\u00f3 th\u1ec3 th\u00e0nh c\u00f4ng khi v\u00e0o c\u00e1c th\u1ebf c\u00e2n b\u1eb1ng th\u00f4i m\u00e0!<\/p>\n

H\u00e3y b\u1eaft \u0111\u1ea7u \u0111\u01a1n gi\u1ea3n vi\u1ec7c th\u0103ng b\u1eb1ng tr\u00ean m\u1ed9t ch\u00e2n b\u1eb1ng t\u01b0 th\u1ebf “C\u00e1i c\u00e2y” (Tree Pose)<\/strong><\/p>\n

\"\"<\/p>\n

B\u01b0\u1edbc 1:<\/h3>\n

Ki\u1ec3m tra xem b\u1ea1n \u0111\u00e3 \u0111\u1ee9ng v\u1eefng v\u00e0ng tr\u00ean hai b\u00e0n ch\u00e2n hay ch\u01b0a. B\u1eaft \u0111\u1ea7u b\u1eb1ng vi\u1ec7c ki\u1ec3m tra n\u1ec1n t\u1ea3ng v\u1eefng ch\u1eafc c\u1ee7a b\u00e0n ch\u00e2n. Vi\u1ec7c n\u00e0y \u0111\u01b0\u1ee3c quy\u1ebft \u0111\u1ecbnh \bb\u1edfi b\u1ed1n \u0111i\u1ec3m ch\u00ednh d\u01b0\u1edbi l\u00f2ng b\u00e0n ch\u00e2n: d\u01b0\u1edbi g\u00f3c \u1ee5 ng\u00f3n c\u00e1i, d\u01b0\u1edbi g\u00f3c \u1ee5 ng\u00f3n \u00fat v\u00e0 hai \u0111i\u1ec3m ngay hai g\u00f3c g\u00f3t b\u00e0n ch\u00e2n.<\/p>\n

B\u01b0\u1edbc 2:<\/h3>\n

Gi\u1eef cho th\u00e2n ng\u01b0\u1eddi cao v\u00e0 th\u1eb3ng b\u1eb1ng c\u00e1ch k\u00e9o \u0111\u1ec9nh \u0111\u1ea7u cao v\u1ec1 ph\u00eda tr\u1ea7n nh\u00e0, r\u00fat nh\u1eb9 c\u01a1 b\u1ee5ng v\u1ec1 ph\u00eda c\u1ed9t s\u1ed1ng. Th\u1ea3 l\u1ecfng vai nh\u1eb9 nh\u00e0ng, gi\u1eef vai c\u00e1ch xa l\u1ed7 tai.<\/p>\n

B\u01b0\u1edbc 3:<\/h3>\n

Khi \u1ed5n \u0111\u1ecbnh n\u1ec1n t\u1ea3ng r\u1ed3i, b\u1ea1n b\u1eaft \u0111\u1ea7u chuy\u1ec3n tr\u1ecdng l\u01b0\u1ee3ng c\u01a1 th\u1ec3 l\u00ean ch\u00e2n tr\u00e1i. B\u1ea1n nh\u1eb9 nh\u00e0ng nh\u1ea5c l\u00f2ng b\u00e0n ch\u00e2n ph\u1ea3i \u0111\u1eb7t c\u1ea1nh m\u1eaft c\u00e1 ch\u00e2n tr\u00e1i. Khi \u1ea5y, b\u1ea1n si\u1ebft nh\u1eb9 b\u1ee5ng h\u01b0\u1edbng v\u1ec1 c\u1ed9t s\u1ed1ng, k\u00e9o \u0111\u1ec9nh \u0111\u1ea7u l\u00ean tr\u1ea7n nh\u00e0, n\u00e2ng nh\u1eb9 x\u01b0\u01a1ng \u1ee9c, cu\u1ed9n nh\u1eb9 x\u01b0\u01a1ng c\u1ee5t xu\u1ed1ng g\u00f3t ch\u00e2n tr\u00e1i . Ch\u00fa \u00fd tr\u00e1nh \u0111\u1ea9y x\u01b0\u01a1ng \u0111\u1ec9nh \u0111\u00f9i ch\u00e2n tr\u00e1i v\u1ec1 tr\u01b0\u1edbc (kh\u00f4ng \u01b0\u1ee1n h\u00f4ng ph\u00eda b\u00ean ch\u00e2n tr\u00e1i v\u1ec1 tr\u01b0\u1edbc) \u0111\u1ec3 gi\u1eef th\u00e2n ng\u01b0\u1eddi cao v\u00e0 th\u1eb3ng.<\/p>\n

Khi b\u1ea1n c\u1ea3m th\u1ea5y gi\u1eef th\u0103ng b\u1eb1ng m\u1ed9t ch\u00e2n \u1edf m\u1ee9c th\u1ea5p (m\u1eaft c\u00e1 ch\u00e2n tr\u00e1i) \u1ed5n r\u1ed3i, b\u1ea1n c\u00f3 th\u1ec3 \u0111\u1eb7t b\u00e0n ch\u00e2n cao h\u01a1n v\u00e0o l\u00f2ng \u0111\u00f9i trong c\u1ee7a ch\u00e2n tr\u00e1i. \u1ea4n ch\u1eb7t l\u00f2ng b\u00e0n ch\u00e2n ph\u1ea3i v\u00e0o \u0111\u00f9i tr\u00e1i v\u00e0 ti\u1ebfp t\u1ee5c gi\u1eef th\u0103ng b\u1eb1ng nh\u01b0 h\u01b0\u1edbng d\u1eabn.<\/p>\n

Ch\u00fa \u00fd: Kh\u00f4ng n\u00ean \u0111\u1eb7t l\u00f2ng b\u00e0n ch\u00e2n ph\u1ea3i v\u00e0o ngay \u0111\u1ea7u g\u1ed1i tr\u00e1i, ch\u1ec9 \u0111\u1eb7t cao h\u01a1n ho\u1eb7c th\u1ea5p h\u01a1n \u0111\u1ea7u g\u1ed1i tr\u00e1i. V\u00ec \u0111\u1ea7u g\u1ed1i l\u00e0 khu v\u1ef1c nh\u1ea1y c\u1ea3m, d\u1ec5 ch\u1ea5n th\u01b0\u01a1ng.<\/p>\n

B\u01b0\u1edbc 4:<\/h3>\n

T\u1eadp trung nh\u00ecn m\u1ed9t \u0111i\u1ec3m tr\u00ean s\u00e0n hay tr\u01b0\u1edbc m\u1eb7t \u0111\u1ec3 ki\u1ec3m so\u00e1t s\u1ef1 c\u00e2n b\u1eb1ng. N\u1ebfu mu\u1ed1n th\u1eed th\u00e1ch b\u1ea3n th\u00e2n, b\u1ea1n c\u00f3 th\u1ec3 th\u1eed nh\u1eafm m\u1eb7t l\u1ea1i. Tay ch\u1ea5p tr\u01b0\u1edbc ng\u1ef1c (Namaste) ho\u1eb7c ch\u1ea5p tay v\u00e0 \u0111\u01b0a qua kh\u1ecfi \u0111\u1ea7u. Ch\u1eadm r\u00e3i h\u00edt th\u1edf Ujjayi qua c\u1ed5 h\u1ecdng.<\/p>\n

Sau khi gi\u1eef th\u0103ng b\u1eb1ng tr\u00ean ch\u00e2n tr\u00e1i t\u1eeb 10-15 nh\u1ecbp th\u1edf, b\u1ea1n \u0111\u1ed5i ch\u00e2n v\u00e0 ti\u1ebfp t\u1ee5c th\u0103ng b\u1eb1ng tr\u00ean ch\u00e2n ph\u1ea3i.<\/p>\n

B\u1ea1n c\u00f3 th\u1ec3 t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh c\u1ee7a \u0111\u00f4i ch\u00e2n b\u1eb1ng t\u01b0 th\u1ebf chi\u1ebfn binh II (Virabhadrasana II) v\u00e0 tam gi\u00e1c (Trikonasana) ho\u1eb7c \u1ed5n \u0111\u1ecbnh s\u1ee9c m\u1ea1nh v\u00f9ng b\u1ee5ng, k\u00e9o d\u00e0i c\u1ed9t s\u1ed1ng b\u1eb1ng t\u01b0 th\u1ebf tr\u00e1i n\u00fai (Tadasana).<\/p>\n

N\u1ebfu mu\u1ed1n ng\u00e3 khi th\u0103ng b\u1eb1ng m\u1ed9t ch\u00e2n, h\u00e3y b\u00ecnh t\u0129nh, ki\u00ean nh\u1eabn ki\u1ec3m tra l\u1ea1i n\u1ec1n t\u1ea3ng v\u00e0 c\u1ed1 g\u1eafng t\u1eadp trung t\u00e2m tr\u00ed. Ch\u00fac b\u1ea1n th\u00e0nh c\u00f4ng v\u1edbi c\u00e1c th\u1ebf yoga th\u0103ng b\u1eb1ng h\u01a1n nh\u00e9.<\/p>\n

<\/div>\n

 <\/p>\n

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Trong l\u00fac h\u01b0\u1edbng d\u1eabn yoga, Purna quan s\u00e1t th\u1ea5y kh\u00e1 nhi\u1ec1u b\u1ea1n g\u1eb7p kh\u00f3 kh\u0103n trong vi\u1ec7c \u0111\u1ee9ng th\u0103ng b\u1eb1ng tr\u00ean m\u1ed9t ch\u00e2n. C\u00f3 nhi\u1ec1u nguy\u00ean nh\u00e2n d\u1eabn \u0111\u1ebfn vi\u1ec7c b\u1ea1n kh\u00f3 t\u00ecm \u0111\u01b0\u1ee3c th\u0103ng b\u1eb1ng trong c\u00e1c \u0111\u1ed9ng t\u00e1c yoga. C\u00f3 th\u1ec3 n\u1ec1n t\u1ea3ng b\u00e0n ch\u00e2n tr\u00ean s\u00e0n c\u1ee7a b\u1ea1n ch\u01b0a v\u1eefng ch\u1eafc, c\u0169ng…<\/p>","protected":false},"author":446664,"featured_media":6795,"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-6788","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\/09\/tree-pose-900x600.jpg",900,600,true],"author_info":{"display_name":"purna (Th\u1ea3o Nguy\u1ec5n)","author_link":"https:\/\/purna.vn\/en\/author\/purna\/"},"comment_info":0,"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\/6788","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=6788"}],"version-history":[{"count":0,"href":"https:\/\/purna.vn\/en\/wp-json\/wp\/v2\/posts\/6788\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/purna.vn\/en\/wp-json\/wp\/v2\/media\/6795"}],"wp:attachment":[{"href":"https:\/\/purna.vn\/en\/wp-json\/wp\/v2\/media?parent=6788"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/purna.vn\/en\/wp-json\/wp\/v2\/categories?post=6788"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/purna.vn\/en\/wp-json\/wp\/v2\/tags?post=6788"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}