{"id":6820,"date":"2018-09-18T13:28:39","date_gmt":"2018-09-18T06:28:39","guid":{"rendered":"https:\/\/purna.vn\/?p=6820"},"modified":"2018-09-18T13:28:39","modified_gmt":"2018-09-18T06:28:39","slug":"5-bai-tap-tho-don-gian-nhung-co-loi-cho-suc-khoe-me-bau","status":"publish","type":"post","link":"https:\/\/purna.vn\/en\/5-bai-tap-tho-don-gian-nhung-co-loi-cho-suc-khoe-me-bau\/","title":{"rendered":"5 b\u00e0i t\u1eadp th\u1edf \u0111\u01a1n gi\u1ea3n nh\u01b0ng \bc\u00f3 l\u1ee3i cho s\u1ee9c kh\u1ecfe m\u1eb9 b\u1ea7u"},"content":{"rendered":"<p>Hi\u1ec7n t\u1ea1i Purna \u0111\u00e3 mang thai \u0111\u01b0\u1ee3c 23 tu\u1ea7n. M\u00ecnh \u0111\u00e3 \u0111i \u0111\u01b0\u1ee3c m\u1ed9t n\u1eeda \u0111o\u1ea1n \u0111\u01b0\u1eddng chu\u1ea9n b\u1ecb cho cu\u1ed9c g\u1eb7p g\u1ee1 \u0111\u1ecbnh m\u1ec7nh v\u1edbi ng\u01b0\u1eddi gi\u1ea5u m\u1eb7t hihi. N\u1ebfu ai t\u1eebng theo d\u00f5i l\u00e2u d\u00e0i blog c\u1ee7a m\u00ecnh ch\u1eafc h\u1eb3n \u0111\u00e3 bi\u1ebft \u0111\u00e2y l\u00e0 \u0111\u1ee9a con th\u1ee9 hai v\u1ee3 ch\u1ed3ng m\u00ecnh &#8211; m\u1ed9t ch\u00e0ng trai l\u00e9m l\u1ec9nh sau ch\u1ecb hai <a href=\"http:\/\/supersilk.vn\/\" target=\"_blank\" rel=\"noopener\">Super Silk<\/a>. V\u1eady l\u00e0 &#8220;10 \u0111i\u1ec3m&#8221; ph\u1ea3i kh\u00f4ng m\u1ecdi ng\u01b0\u1eddi ?! ^^<\/p>\n<p>Th\u1ef1c t\u1ebf, vi\u1ec7c b\u1ea7u b\u00ec c\u00f3 v\u1ebb ch\u1eb3ng \u1ea3nh h\u01b0\u1edfng g\u00ec nhi\u1ec1u \u0111\u1ebfn s\u1ef1 nghi\u1ec7p gi\u1ea3ng d\u1ea1y c\u0169ng nh\u01b0 ni\u1ec1m \u0111am m\u00ea yoga c\u1ee7a m\u00ecnh. L\u1ecbch d\u1ea1y v\u1eabn k\u00edn ng\u00e0y, l\u1ecbch t\u1ef1 t\u1eadp luy\u1ec7n v\u1eabn \u0111\u1ec1u \u0111\u1eb7n. Tuy nhi\u00ean, m\u00ecnh \u0111\u00e3 c\u1ed1 g\u1eafng ti\u1ebft ch\u1ebf b\u1ea3n th\u00e2n nhi\u1ec1u h\u01a1n, b\u1edbt ham c\u00f4ng ti\u1ebfc vi\u1ec7c, d\u00e0nh nhi\u1ec1u th\u1eddi gian h\u01a1n cho b\u1ea3n th\u00e2n n\u00e0o \u0111\u1ecdc s\u00e1ch, xem phim, th\u01b0 gi\u00e3n, du l\u1ecbch&#8230;<\/p>\n<p>M\u1ed7i ng\u00e0y, tr\u01b0\u1edbc khi b\u00ecnh minh l\u00f3 d\u1ea1ng, m\u00ecnh \u0111\u00e3 l\u1ecd m\u1ecd th\u1ee9 d\u1eady d\u00e0nh \u00edt nh\u1ea5t 20 ph\u00fat cho vi\u1ec7c thi\u1ec1n \u0111\u1ecbnh v\u00e0 h\u00edt th\u1edf. C\u00f3 l\u1ebd nh\u1edd v\u1eady m\u00e0 tinh th\u1ea7n c\u1ee7a m\u00ecnh lu\u00f4n vui v\u1ebb, tho\u1ea3i m\u00e1i, y\u00eau \u0111\u1eddi, kh\u00f4ng h\u1ec1 c\u00f3 d\u1ea5u hi\u1ec7u tr\u1ea7m c\u1ea3m hay m\u1ec7t m\u1ecfi th\u01b0\u1eddng g\u1eb7p c\u1ee7a thai k\u1ef3.<\/p>\n<p>Qua b\u00e0i vi\u1ebft n\u00e0y, m\u00ecnh mu\u1ed1n chia s\u1ebb v\u1edbi t\u1ea5t c\u1ea3 c\u00e1c m\u1eb9 b\u1ea7u 5 b\u00e0i t\u1eadp h\u00edt th\u1edf \u0111\u01a1n gi\u1ea3n th\u00edch h\u1ee3p cho m\u1ecdi th\u1eddi \u0111i\u1ec3m c\u1ee7a thai k\u1ef3 l\u1ea1i c\u1ef1c k\u1ef3 \bc\u00f3 l\u1ee3i cho s\u1ee9c kh\u1ecfe c\u1ee7a b\u1ea1n. Kh\u00f4ng nh\u1eefng v\u1eady, qua vi\u1ec7c h\u00edt th\u1edf, b\u1ea1n s\u1ebd c\u00f3 c\u01a1 h\u1ed9i t\u0103ng \bs\u1ef1 \bli\u00ean k\u1ebft v\u1edbi b\u00e9. C\u00f2n g\u00ec tuy\u1ec7t v\u1eddi h\u01a1n khi hai m\u1eb9 con c\u00f3 th\u1ec3 c\u00f9ng nhau h\u00edt th\u1edf, chi\u00eam nghi\u1ec7m trong s\u1ef1 t\u0129nh l\u1eb7ng c\u1ee7a kh\u00ed tr\u1eddi s\u1edbm mai.<\/p>\n<h2>1. H\u00edt th\u1edf to\u00e0n ph\u1ea7n ki\u1ec3u yoga<\/h2>\n<div class=\"sli-oembed\"><\/div>\n<p>C\u00e1ch h\u00edt th\u1edf tr\u1ecdn v\u1eb9n c\u1ee7a Yoga l\u00e0 s\u1ef1 k\u1ebft h\u1ee3p c\u1ee7a ba lo\u1ea1i h\u00ecnh c\u01a1 b\u1ea3n n\u00eau tr\u00ean nh\u01b0ng\u00a0<strong>h\u00edt th\u1edf s\u00e2u \u0111\u1ebfn v\u00f9ng b\u1ee5ng<\/strong>. T\u1ee9c l\u00e0, kh\u00f4ng kh\u00ed s\u1ebd \u0111i v\u00e0o ph\u1ea7n th\u1ea5p nh\u1ea5t v\u00e0 r\u1ed9ng nh\u1ea5t c\u1ee7a bu\u1ed3ng ph\u1ed5i; r\u1ed3i c\u0169ng l\u1ea7n l\u01b0\u1ee3t \u0111i qua khung s\u01b0\u1eddn v\u00e0 x\u01b0\u01a1ng quai xanh. Nh\u1edd v\u1eady m\u00e0 c\u01a1 ho\u00e0nh s\u1ebd \u0111\u01b0\u1ee3c s\u1eed d\u1ee5ng \u0111\u00fang c\u00e1ch v\u00e0 c\u01a1 th\u1ec3 h\u1ea5p th\u1ee5 m\u1ed9t l\u01b0\u1ee3ng oxy d\u1ed3i d\u00e0o nh\u1ea5t. V\u00ec v\u1eady c\u00f3 th\u1ec3 hi\u1ec3u h\u00edt th\u1edf \u0111\u00fang ki\u1ec3u Yoga l\u00e0 h\u00edt th\u1edf b\u1eb1ng b\u1ee5ng.<\/p>\n<blockquote class=\"wp-embedded-content\" data-secret=\"yijGfnK7Q2\"><p><a href=\"https:\/\/purna.vn\/en\/huong-dan-hit-tho-dung-cach-kieu-yoga-pranayama\/\">H\u01b0\u1edbng d\u1eabn h\u00edt th\u1edf \u0111\u00fang c\u00e1ch ki\u1ec3u Yoga &#8211; Pranayama<\/a><\/p><\/blockquote>\n<p><iframe loading=\"lazy\" class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"&#8220;H\u01b0\u1edbng d\u1eabn h\u00edt th\u1edf \u0111\u00fang c\u00e1ch ki\u1ec3u Yoga &#8211; Pranayama&#8221; &#8212; purna\" src=\"https:\/\/purna.vn\/huong-dan-hit-tho-dung-cach-kieu-yoga-pranayama\/embed\/#?secret=mWVBveFX0T#?secret=yijGfnK7Q2\" data-secret=\"yijGfnK7Q2\" width=\"600\" height=\"338\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe><\/p>\n<p>B\u1ea5t c\u1ee9 khi n\u00e0o b\u1ea1n c\u1ea3m th\u1ea5y m\u1ec7t, b\u1ea1n ch\u1ec9 c\u1ea7n n\u1eb1m ng\u1eeda xu\u1ed1ng v\u1edbi hai \u0111\u1ea7u g\u1ed1i co v\u00e0 l\u00f2ng b\u00e0n ch\u00e2n ch\u1ea1m s\u00e0n \u0111\u1ed1i v\u1edbi 3 th\u00e1ng \u0111\u1ea7u ti\u00ean. \u0110\u1ed1i v\u1edbi chu k\u1ef3 3 th\u00e1ng gi\u1eefa v\u00e0 3 th\u00e1ng cu\u1ed1i, b\u1ea1n \u01b0u ti\u00ean n\u1eb1m nghi\u00eang sang tr\u00e1i, v\u1edbi g\u1ed1i \u0111\u1ec7m d\u01b0\u1edbi \u0111\u1ea7m v\u00e0 gi\u1eefa hai ch\u00e2n.<\/p>\n<h2>2. Shitali Pranayama<\/h2>\n<p><em>Shitali<\/em> b\u1eaft ngu\u1ed3n t\u1eeb ti\u1ebfng Ph\u1ea1n c\u00f3 ngh\u0129a l\u00e0 &#8220;l\u00e0m m\u00e1t&#8221; hay &#8220;l\u00e0m nh\u1eb9 nh\u00e0ng&#8221;. Qua c\u00e1i t\u00ean, ch\u1eafc h\u1eb3n c\u00e1c b\u1ea1n c\u00f3 th\u1ec3 h\u00ecnh dung \u0111\u01b0\u1ee3c ph\u1ea7n n\u00e0o \u0111\u00e2y l\u00e0 c\u00e1ch th\u1edf l\u00e0m d\u1ecbu m\u00e1t th\u00e2n nhi\u1ec7t c\u01a1 th\u1ec3 v\u00e0 gi\u1ea3i t\u1ecfa c\u0103ng th\u1eb3ng trong t\u00e2m tr\u00ed.<\/p>\n<div class=\"sli-oembed\"><\/div>\n<p>Th\u00e2n nhi\u1ec7t c\u1ee7a m\u1eb9 b\u1ea7u lu\u00f4n cao h\u01a1n ng\u01b0\u1eddi b\u00ecnh th\u01b0\u1eddng t\u1eeb 2-3 \u0111\u1ed9. B\u00e0i t\u1eadp th\u1edf Shitali s\u1ebd gi\u00fap m\u1eb9 b\u1ea7u c\u1ea3m th\u1ea5y d\u1ecbu m\u00e1t, s\u1ea3ng kho\u1ea3i t\u1eeb b\u00ean trong, \u0111\u1ed3ng th\u1eddi gi\u1ea3i t\u1ecfa c\u0103ng th\u1eb3ng, m\u1ec7t m\u1ecfi v\u1ec1 tinh th\u1ea7n.<\/p>\n<ul>\n<li>Ng\u1ed3i x\u1ebfp ch\u00e2n tho\u1ea3i m\u00e1i, nh\u1ea5n nh\u1eb9 v\u00e0o th\u1eaft l\u01b0ng, k\u00e9o d\u00e0i c\u1ed9t s\u1ed1ng v\u00e0 \u0111\u1ec9nh \u0111\u1ea7u, vai m\u1ec1m v\u00e0 tay th\u1ea3 l\u1ecfng tr\u00ean g\u1ed1i, c\u1eb1m song song v\u1edbi m\u1eb7t s\u00e0n, g\u01b0\u01a1ng m\u1eb7t th\u01b0 gi\u00e3n.<\/li>\n<li>N\u1ebfu b\u1ee5ng \u0111\u00e3 l\u1edbn, b\u1ea1n c\u00f3 th\u1ec3 ng\u1ed3i cao l\u00ean tr\u00ean \u0111\u1ec7m ng\u1ed3i hay ch\u0103n m\u1ecfng ho\u1eb7c c\u1ee5c g\u1ea1ch yoga, s\u1ebd tho\u1ea3i m\u00e1i h\u01a1n r\u1ea5t nhi\u1ec1u v\u00e0 gi\u1eef cho l\u01b0ng b\u1ea1n th\u1eb3ng h\u01a1n.<\/li>\n<li>Khi t\u01b0 th\u1ebf ng\u1ed3i \u0111\u00e3 \u0111\u01b0\u1ee3c \u1ed5n \u0111\u1ecbnh, b\u1ea1n b\u1eaft \u0111\u1ea7u cu\u1ed9n hai m\u00e9p l\u01b0\u1ee1i v\u00e0o gi\u1eefa theo chi\u1ec1u d\u1ecdc khi\u1ebfn l\u01b0\u1ee1i c\u00f3 h\u00ecnh d\u00e1ng nh\u01b0 m\u1ed9t c\u00e1i l\u00e1 v\u1edbi \u0111\u01b0\u1eddng r\u00e3nh l\u01b0\u1ee1i \u1edf gi\u1eefa, cho vi\u1ec7c d\u1eabn kh\u00ed v\u00e0o mi\u1ec7ng. T\u1eeb \u0111\u00f3, b\u1ea1n h\u00edt v\u00e0o b\u1eb1ng mi\u1ec7ng qua r\u00e3nh l\u01b0\u1ee1i.<\/li>\n<li>N\u1ebfu b\u1ea1n kh\u00f4ng cu\u1ed9n l\u01b0\u1ee1i \u0111\u01b0\u1ee3c th\u00ec c\u00f3 th\u1ec3 c\u1eafn ch\u1eb7t hai h\u00e0m r\u0103ng l\u1ea1i v\u1edbi nhau v\u00e0 h\u00edt v\u00e0o b\u1eb1ng mi\u1ec7ng qua hai k\u1ebd r\u0103ng hai b\u00ean.<\/li>\n<li>Khi \u1ea5y b\u1ea1n s\u1ebd c\u1ea3m nh\u1eadn \u0111\u01b0\u1ee3c m\u1ed9t lu\u1ed3ng kh\u00ed m\u00e1t l\u1ea1nh \u0111i nh\u1eb9 nh\u00e0ng v\u00e0o trong khoang mi\u1ec7ng. L\u01b0u \u00fd, b\u1ea1n h\u00edt v\u00e0o th\u1eadt ch\u1eadm, n\u00e2ng nh\u1eb9 c\u1eb1m v\u00e0 tr\u00e1nh ng\u1eeda c\u1ed5 ra sau qu\u00e1 nhi\u1ec1u.<\/li>\n<li>Khi h\u00edt v\u00e0o xong, b\u1ea1n ng\u1eadm mi\u1ec7ng l\u1ea1i v\u00e0 th\u1edf ra th\u1eadt ch\u1eadm b\u1eb1ng m\u0169i. C\u0169ng nh\u01b0 c\u00e1ch th\u1edf to\u00e0n ph\u1ea7n ki\u1ec3u yoga, khi th\u1edf ra, b\u1ea1n nh\u1ea3 kh\u00ed t\u1eeb ph\u1ea7n tr\u00ean c\u1ee7a ph\u1ed5i \u0111\u1ebfn ph\u1ea7n d\u01b0\u1edbi c\u1ee7a bu\u1ed3ng ph\u1ed5i t\u1ee9c h\u1ea1 ng\u1ef1c xu\u1ed1ng tr\u01b0\u1edbc r\u1ed3i m\u1edbi h\u00f3p nh\u1eb9 b\u1ee5ng \u0111\u1ea9y h\u1ebft khi ra kh\u1ecfi c\u01a1 th\u1ec3.<\/li>\n<li>L\u1eb7p l\u1ea1i kho\u1ea3ng 12 l\u1ea7n th\u1edf. Khi b\u1ea1n ho\u00e0n th\u00e0nh, c\u1ee9 ng\u1ed3i th\u1eb3ng l\u01b0ng trong im l\u1eb7ng v\u00e0 quay l\u1ea1i v\u1edbi h\u01a1i th\u1edf t\u1ef1 nhi\u00ean.<\/li>\n<\/ul>\n<h2>3. Ujjayi Pranayama<\/h2>\n<p>\u0110\u00e2y l\u00e0 ph\u01b0\u01a1ng ph\u00e1p th\u1edf gi\u00fap c\u00e2n b\u1eb1ng v\u00e0 gi\u1ea3i ph\u00f3ng n\u0103ng l\u01b0\u1ee3ng t\u00edch c\u1ef1c b\u00ean trong c\u01a1 th\u1ec3. \u00c2m thanh d\u1ec5 ch\u1ecbu \u0111\u01b0\u1ee3c t\u1ea1o ra trong khi h\u00edt th\u1edf Ujjayi gi\u00fap t\u00e2m tr\u00ed b\u1ea1n d\u1ec5 t\u1eadp trung h\u01a1n.<\/p>\n<div class=\"sli-oembed\"><\/div>\n<p>Ujjayi th\u01b0\u1eddng \u0111\u01b0\u1ee3c s\u1eed d\u1ee5ng trong qu\u00e1 tr\u00ecnh t\u1eadp yoga ho\u1eb7c chu\u1ea9n b\u1ecb tr\u01b0\u1edbc khi ng\u1ed3i thi\u1ec1n. Vi\u1ec7c duy nh\u1ea5t b\u1ea1n c\u1ea7n l\u00e0m khi h\u00edt th\u1edf Ujjayi l\u00e0 ho\u00e0n to\u00e0n th\u01b0 gi\u00e3n.<\/p>\n<ul>\n<li>Ng\u1ed3i x\u1ebfp ch\u00e2n tho\u1ea3i m\u00e1i, nh\u1ea5n nh\u1eb9 v\u00e0o th\u1eaft l\u01b0ng, k\u00e9o d\u00e0i c\u1ed9t s\u1ed1ng v\u00e0 \u0111\u1ec9nh \u0111\u1ea7u, vai m\u1ec1m v\u00e0 tay th\u1ea3 l\u1ecfng tr\u00ean g\u1ed1i, c\u1eb1m song song v\u1edbi m\u1eb7t s\u00e0n, g\u01b0\u01a1ng m\u1eb7t th\u01b0 gi\u00e3n.<\/li>\n<li>N\u1ebfu b\u1ee5ng \u0111\u00e3 l\u1edbn, b\u1ea1n c\u00f3 th\u1ec3 ng\u1ed3i cao l\u00ean tr\u00ean \u0111\u1ec7m ng\u1ed3i hay ch\u0103n m\u1ecfng ho\u1eb7c c\u1ee5c g\u1ea1ch yoga, s\u1ebd tho\u1ea3i m\u00e1i h\u01a1n r\u1ea5t nhi\u1ec1u v\u00e0 gi\u1eef cho l\u01b0ng b\u1ea1n th\u1eb3ng h\u01a1n.<\/li>\n<li>\u0110\u1ec3 l\u00e0m quen v\u1edbi h\u01a1i th\u1edf Ujjayi, \u0111\u1ea7u ti\u00ean b\u1ea1n h\u00edt v\u00e0o b\u1eb1ng m\u0169i v\u00e0 th\u1edf ch\u1eadm ra b\u1eb1ng mi\u1ec7ng m\u1edf. Khi kh\u00f4ng kh\u00ed tho\u00e1t ra ngo\u00e0i t\u1eeb c\u1ed5 h\u1ecdng s\u1ebd t\u1ea1o m\u1ed9t \u00e2m thanh &#8220;ha&#8221;.<\/li>\n<li>B\u1ea1n c\u1ee9 duy tr\u00ec h\u00edt th\u1edf nh\u01b0 v\u1eady v\u00e0i l\u1ea7n, sau \u0111\u00f3 h\u00e3y ng\u1eadm mi\u1ec7ng l\u1ea1i v\u00e0 t\u1eadp Ujjayi qua m\u0169i.<\/li>\n<li>B\u00e2y gi\u1edd, gi\u1eef cho mi\u1ec7ng \u0111\u00f3ng, b\u1ea1n h\u00edt v\u00e0o s\u00e2u v\u00e0 ch\u1eadm, sau \u0111\u00f3 th\u1edf ch\u1eadm b\u1eb1ng m\u0169i \u0111\u1ed3ng th\u1eddi t\u1ea1o m\u1ed9t \u00e2m thanh nho nh\u1ecf trong v\u00f2m h\u1ecdng nh\u01b0 ti\u1ebfng s\u00f3ng v\u1ed7 .<\/li>\n<li>L\u1eb7p l\u1ea1i kho\u1ea3ng 12 l\u1ea7n th\u1edf. Khi b\u1ea1n ho\u00e0n th\u00e0nh, c\u1ee9 ng\u1ed3i th\u1eb3ng l\u01b0ng trong im l\u1eb7ng v\u00e0 quay l\u1ea1i v\u1edbi h\u01a1i th\u1edf t\u1ef1 nhi\u00ean.<\/li>\n<\/ul>\n<h2>4. K\u1ebft h\u1ee3p h\u00edt v\u00e0o Shitali &#8211; th\u1edf ra\u00a0Ujjayi<\/h2>\n<ul>\n<li>Ng\u1ed3i x\u1ebfp ch\u00e2n tho\u1ea3i m\u00e1i, nh\u1ea5n nh\u1eb9 v\u00e0o th\u1eaft l\u01b0ng, k\u00e9o d\u00e0i c\u1ed9t s\u1ed1ng v\u00e0 \u0111\u1ec9nh \u0111\u1ea7u, vai m\u1ec1m v\u00e0 tay th\u1ea3 l\u1ecfng tr\u00ean g\u1ed1i, c\u1eb1m song song v\u1edbi m\u1eb7t s\u00e0n, g\u01b0\u01a1ng m\u1eb7t th\u01b0 gi\u00e3n.<\/li>\n<li>N\u1ebfu b\u1ee5ng \u0111\u00e3 l\u1edbn, b\u1ea1n c\u00f3 th\u1ec3 ng\u1ed3i cao l\u00ean tr\u00ean \u0111\u1ec7m ng\u1ed3i hay ch\u0103n m\u1ecfng ho\u1eb7c c\u1ee5c g\u1ea1ch yoga, s\u1ebd tho\u1ea3i m\u00e1i h\u01a1n r\u1ea5t nhi\u1ec1u v\u00e0 gi\u1eef cho l\u01b0ng b\u1ea1n th\u1eb3ng h\u01a1n.<\/li>\n<li>Khi t\u01b0 th\u1ebf ng\u1ed3i \u0111\u00e3 \u0111\u01b0\u1ee3c \u1ed5n \u0111\u1ecbnh, b\u1ea1n b\u1eaft \u0111\u1ea7u cu\u1ed9n hai m\u00e9p l\u01b0\u1ee1i v\u00e0o gi\u1eefa theo chi\u1ec1u d\u1ecdc khi\u1ebfn l\u01b0\u1ee1i c\u00f3 h\u00ecnh d\u00e1ng nh\u01b0 m\u1ed9t c\u00e1i l\u00e1 v\u1edbi \u0111\u01b0\u1eddng r\u00e3nh l\u01b0\u1ee1i \u1edf gi\u1eefa, cho vi\u1ec7c d\u1eabn kh\u00ed v\u00e0o mi\u1ec7ng. T\u1eeb \u0111\u00f3, b\u1ea1n h\u00edt v\u00e0o b\u1eb1ng mi\u1ec7ng qua r\u00e3nh l\u01b0\u1ee1i.<\/li>\n<li>N\u1ebfu b\u1ea1n kh\u00f4ng cu\u1ed9n l\u01b0\u1ee1i \u0111\u01b0\u1ee3c th\u00ec c\u00f3 th\u1ec3 c\u1eafn ch\u1eb7t hai h\u00e0m r\u0103ng l\u1ea1i v\u1edbi nhau v\u00e0 h\u00edt v\u00e0o b\u1eb1ng mi\u1ec7ng qua hai k\u1ebd r\u0103ng hai b\u00ean.<\/li>\n<li>Khi \u1ea5y b\u1ea1n s\u1ebd c\u1ea3m nh\u1eadn \u0111\u01b0\u1ee3c m\u1ed9t lu\u1ed3ng kh\u00ed m\u00e1t l\u1ea1nh \u0111i nh\u1eb9 nh\u00e0ng v\u00e0o trong khoang mi\u1ec7ng. L\u01b0u \u00fd, b\u1ea1n h\u00edt v\u00e0o th\u1eadt ch\u1eadm, n\u00e2ng nh\u1eb9 c\u1eb1m v\u00e0 tr\u00e1nh ng\u1eeda c\u1ed5 ra sau qu\u00e1 nhi\u1ec1u.<\/li>\n<li>Khi h\u00edt v\u00e0o xong, b\u1ea1n ng\u1eadm mi\u1ec7ng l\u1ea1i v\u00e0 th\u1edf ra th\u1eadt ch\u1eadm b\u1eb1ng m\u0169i, \u0111\u1ed3ng th\u1eddi t\u1ea1o m\u1ed9t \u00e2m thanh nho nh\u1ecf trong v\u00f2m h\u1ecdng nh\u01b0 ti\u1ebfng s\u00f3ng v\u1ed7.<\/li>\n<li>L\u1eadp l\u1ea1i t\u1eeb 4-5 l\u1ea7n ho\u1eb7c h\u01a1n n\u1ebfu b\u1ea1n mu\u1ed1n.<\/li>\n<li>Sau \u0111\u00f3, b\u1ea1n quay tr\u1edf l\u1ea1i v\u1edbi h\u01a1i th\u1edf t\u1ef1 nhi\u00ean c\u1ee7a m\u00ecnh.<\/li>\n<\/ul>\n<h2>5. Nadi Shodhana Pranayama<\/h2>\n<p><em>Nadi<\/em> c\u00f3 ngh\u0129a l\u00e0 &#8220;k\u00eanh&#8221;, <em>Shodhana<\/em> c\u00f3 ngh\u0129a l\u00e0 &#8220;l\u00e0m s\u1ea1ch&#8221;.\u00a0<em>Nadi<\/em>\u00a0<em>Shodhana hay c\u00f2n g\u1ecdi l\u00e0 h\u00edt th\u1edf lu\u00e2n phi\u00ean\u00a0<\/em>l\u00e0 c\u00e1ch h\u00edt th\u1edf gi\u00fap l\u00e0m s\u1ea1ch, l\u00e0m th\u00f4ng tho\u00e1ng t\u1eebng b\u00ean khoang m\u0169i, gi\u1ea3i t\u1ecfa c\u0103ng th\u1eb3ng m\u1ec7t m\u1ecfi.<\/p>\n<div class=\"sli-oembed\"><\/div>\n<ul>\n<li>Ng\u1ed3i x\u1ebfp ch\u00e2n tho\u1ea3i m\u00e1i, nh\u1ea5n nh\u1eb9 v\u00e0o th\u1eaft l\u01b0ng, k\u00e9o d\u00e0i c\u1ed9t s\u1ed1ng v\u00e0 \u0111\u1ec9nh \u0111\u1ea7u, vai m\u1ec1m v\u00e0 tay th\u1ea3 l\u1ecfng tr\u00ean g\u1ed1i, c\u1eb1m song song v\u1edbi m\u1eb7t s\u00e0n, g\u01b0\u01a1ng m\u1eb7t th\u01b0 gi\u00e3n.<\/li>\n<li>N\u1ebfu b\u1ee5ng \u0111\u00e3 l\u1edbn, b\u1ea1n c\u00f3 th\u1ec3 ng\u1ed3i cao l\u00ean tr\u00ean \u0111\u1ec7m ng\u1ed3i hay ch\u0103n m\u1ecfng ho\u1eb7c c\u1ee5c g\u1ea1ch yoga, s\u1ebd tho\u1ea3i m\u00e1i h\u01a1n r\u1ea5t nhi\u1ec1u v\u00e0 gi\u1eef cho l\u01b0ng b\u1ea1n th\u1eb3ng h\u01a1n.<\/li>\n<li>Khi t\u01b0 th\u1ebf ng\u1ed3i \u0111\u00e3 \u0111\u01b0\u1ee3c \u1ed5n \u0111\u1ecbnh, tay tr\u00e1i b\u1ea1n b\u1eaft \u1ea5n th\u1ee7 jin mudra (ng\u00f3n tay c\u00e1i v\u00e0 ng\u00f3n tay tr\u1ecf th\u1ee9 hai ch\u1ea1m v\u00e0o nhau, th\u1ea3 l\u1ecfng c\u00e1c ng\u00f3n tay c\u00f2n l\u1ea1i). Tay ph\u1ea3i b\u1ea1n b\u1eaft vishnu mudra (co ng\u00f3n tay th\u1ee9 hai v\u00e0 th\u1ee9 ba v\u00e0o l\u00f2ng b\u00e0n tay v\u00e0 th\u1ea3 l\u1ecfng c\u00e1c ng\u00f3n tay c\u00f2n l\u1ea1i).<\/li>\n<li>B\u1ea1n \u0111\u01b0a tay ph\u1ea3i l\u00ean tr\u01b0\u1edbc m\u1eb7t, khu\u1ef7a tay t\u00ec nh\u1eb9 l\u00ean ng\u1ef1c. B\u1ea1n \u0111\u00f3ng l\u1ed7 m\u0169i b\u00ean ph\u1ea3i t\u1eeb ph\u00eda ngo\u00e0i b\u1eb1ng ng\u00f3n tay c\u00e1i, h\u00edt v\u00e0o t\u1eeb l\u1ed7 m\u0169i tr\u00e1i 3-4 nh\u1ecbp.<\/li>\n<li>Sau \u0111\u00f3, b\u1ea1n \u0111\u00f3ng l\u1ed7 m\u0169i tr\u00e1i b\u1eb1ng ng\u00f3n tay th\u1ee9 t\u01b0 v\u00e0 th\u1edf qua l\u1ed7 m\u0169i ph\u1ea3i t\u1eeb 6-8 nh\u1ecbp. Ti\u1ebfp t\u1ee5c h\u00edt v\u00e0o t\u1eeb ph\u1ea3i 3-4 nh\u1ecbp, l\u1ea1i d\u00f9ng ng\u00f3n tay c\u00e1i ph\u1ea3i \u0111\u00f3ng m\u0169i ph\u1ea3i v\u00e0 th\u1edf ra qua l\u1ed7 m\u0169i tr\u00e1i t\u1eeb 6-8 nh\u1ecbp.<\/li>\n<li>C\u1ee9 duy tr\u00ec h\u00edt th\u1edf nh\u01b0 th\u1ebf t\u1eeb 10-12 v\u00f2ng ho\u1eb7c h\u01a1n t\u00f9y b\u1ea1n.<\/li>\n<li>C\u1ed1 g\u1eafng gi\u1eef l\u01b0ng th\u1eb3ng khi h\u00edt th\u1edf, k\u00e9o d\u00e0i h\u01a1i th\u1edf ra g\u1ea5p \u0111\u00f4i h\u01a1i h\u00edt v\u00e0o.<\/li>\n<li>Sau \u0111\u00f3, b\u1ea1n quay tr\u1edf l\u1ea1i v\u1edbi h\u01a1i th\u1edf t\u1ef1 nhi\u00ean c\u1ee7a m\u00ecnh.<\/li>\n<\/ul>\n<p>Ph\u00eda tr\u00ean l\u00e0 5 b\u00e0i t\u1eadp h\u00edt th\u1edf \u0111\u01a1n gi\u1ea3n nh\u01b0ng c\u1ef1c k\u1ef3 h\u1eefu \u00edch cho s\u1ee9c kh\u1ecfe cho c\u1ea3 m\u1eb9 v\u00e0 b\u00e9.<\/p>\n<p>Ch\u00fac c\u00e1c b\u1ea1n c\u00f3 m\u1ed9t thai k\u1ef3 kh\u1ecfe m\u1ea1nh v\u00e0 an l\u00e0nh.<\/p>\n<p>&nbsp;<\/p>","protected":false},"excerpt":{"rendered":"<p>Hi\u1ec7n t\u1ea1i Purna \u0111\u00e3 mang thai \u0111\u01b0\u1ee3c 23 tu\u1ea7n. M\u00ecnh \u0111\u00e3 \u0111i \u0111\u01b0\u1ee3c m\u1ed9t n\u1eeda \u0111o\u1ea1n \u0111\u01b0\u1eddng chu\u1ea9n b\u1ecb cho cu\u1ed9c g\u1eb7p g\u1ee1 \u0111\u1ecbnh m\u1ec7nh v\u1edbi ng\u01b0\u1eddi gi\u1ea5u m\u1eb7t hihi. N\u1ebfu ai t\u1eebng theo d\u00f5i l\u00e2u d\u00e0i blog c\u1ee7a m\u00ecnh ch\u1eafc h\u1eb3n \u0111\u00e3 bi\u1ebft \u0111\u00e2y l\u00e0 \u0111\u1ee9a con th\u1ee9 hai v\u1ee3 ch\u1ed3ng m\u00ecnh &#8211; m\u1ed9t&#8230;<\/p>","protected":false},"author":446664,"featured_media":6825,"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-6820","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\/DSCF3234-900x600.jpg",900,600,true],"author_info":{"display_name":"purna (Th\u1ea3o Nguy\u1ec5n)","author_link":"https:\/\/purna.vn\/en\/author\/purna\/"},"comment_info":3,"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\/6820","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=6820"}],"version-history":[{"count":0,"href":"https:\/\/purna.vn\/en\/wp-json\/wp\/v2\/posts\/6820\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/purna.vn\/en\/wp-json\/wp\/v2\/media\/6825"}],"wp:attachment":[{"href":"https:\/\/purna.vn\/en\/wp-json\/wp\/v2\/media?parent=6820"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/purna.vn\/en\/wp-json\/wp\/v2\/categories?post=6820"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/purna.vn\/en\/wp-json\/wp\/v2\/tags?post=6820"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}