{"id":10378,"date":"2019-10-22T21:27:27","date_gmt":"2019-10-22T14:27:27","guid":{"rendered":"https:\/\/purna.vn\/?p=10378"},"modified":"2022-06-27T13:31:03","modified_gmt":"2022-06-27T06:31:03","slug":"nhat-ky-60-ngay-thuc-hanh-ashtanga-yoga-vua-duoc-thu-thach-vua-duoc-ban-thuong","status":"publish","type":"post","link":"https:\/\/purna.vn\/ja\/nhat-ky-60-ngay-thuc-hanh-ashtanga-yoga-vua-duoc-thu-thach-vua-duoc-ban-thuong\/","title":{"rendered":"[Nh\u1eadt k\u00fd]: 60 ng\u00e0y th\u1ef1c h\u00e0nh Ashtanga Yoga – V\u1eeba \u0111\u01b0\u1ee3c th\u1eed th\u00e1ch v\u1eeba \u0111\u01b0\u1ee3c ban th\u01b0\u1edfng"},"content":{"rendered":"

\ud83d\ude42<\/h3>

M\u1ecdi ng\u01b0\u1eddi c\u00f3 th\u1ea5y icon m\u1eb7t c\u01b0\u1eddi ph\u00eda tr\u00ean kh\u00f4ng?! \u0110\u00f3 ch\u00ednh l\u00e0 bi\u1ec3u c\u1ea3m g\u01b0\u01a1ng m\u1eb7t c\u1ee7a m\u00ecnh trong su\u1ed1t bu\u1ed5i t\u1ef1 t\u1eadp ng\u00e0y h\u00f4m nay \u0111\u00f3. Nghe sao c\u00f3 v\u1ebb k\u00ec l\u1ea1 q\u00faa ph\u1ea3i kh\u00f4ng? T\u1ea1i sao t\u1eadp yoga m\u00e0 m\u1eb7t c\u00f3 th\u1ec3 h\u1edbn h\u1edf vui t\u01b0\u01a1i nh\u01b0 v\u1eady. <\/p>

V\u00ec trong 90 ph\u00fat t\u1ef1 th\u1ef1c h\u00e0nh Ashtanga Mysore h\u00f4m nay, m\u00ecnh \u0111\u00e3 ho\u00e0n to\u00e0n c\u1ea3m nh\u1eadn \u0111\u01b0\u1ee3c ni\u1ec1m vui v\u00e0 s\u1ef1 h\u1ea1nh h\u1ea1nh ph\u00fac trong m\u1ed7i nh\u1ecbp th\u1edf v\u00e0 vi\u1ec7c di chuy\u1ec3n c\u0169ng nh\u01b0 gi\u1eef th\u1ebf. M\u00ecnh bi\u1ebft r\u1ea5t r\u00f5 r\u1ea5t r\u00f5 Ashtanga l\u00e0 m\u1ed9t tr\u01b0\u1eddng ph\u00e1i yoga \u0111\u00f2i h\u1ecfi kh\u00f4ng ch\u1ec9 th\u1ec3 l\u1ef1c m\u00e0 c\u00f2n c\u1ea3 s\u1ef1 linh ho\u1ea1t, h\u01b0\u1edbng d\u1eabn ng\u01b0\u1eddi t\u1eadp kh\u00f4ng ch\u1ec9 t\u00ednh k\u1ef7 lu\u1eadt v\u00e0 c\u00f2n c\u1ea3 s\u1ef1 ki\u00ean tr\u00ec s\u1eaft \u0111\u00e1.<\/p>

B\u1ea1n c\u1ee9 th\u1eed t\u01b0\u1edfng t\u01b0\u1ee3ng m\u1ed7i ng\u00e0y \u0111\u1ec1u \u0111\u1eb7n nh\u01b0 m\u1eb7t tr\u1eddi m\u1ecdc, m\u00ecnh \u0111\u1ec1u ph\u1ea3i tr\u1ea3i th\u1ea3m ra t\u1ef1 t\u1eadp \u00edt nh\u1ea5t 1.5-3 ti\u1ebfng \u0111\u1ed3ng h\u1ed3. V\u1edbi ho\u00e0n c\u1ea3nh “g\u00e1i hai con” nh\u01b0 m\u00ecnh, \u0111\u1ec3 ho\u00e0n th\u00e0nh tr\u1ecdn v\u1eb9n b\u00e0i t\u1eadp, m\u00ecnh \u0111\u00e3 ph\u1ea3i th\u1ee9c t\u1eeb 4g s\u00e1ng (s\u1edbm h\u01a1n c\u1ea3 m\u1eb7t tr\u1eddi m\u1ecdc) v\u00e0 l\u1ecd m\u1ecd b\u01b0\u1edbc l\u00ean th\u1ea3m, “h\u00e0nh x\u00e1c” trong 1.5 ti\u1ebfng \u0111\u1ed3ng h\u1ed3 nh\u01b0ng sau \u0111\u00f3 l\u1ea1i ho\u00e0n to\u00e0n tr\u00e0n tr\u1ec1 n\u0103ng l\u01b0\u1ee3ng h\u01b0\u1edbng d\u1eabn yoga cho m\u1ecdi ng\u01b0\u1eddi.<\/p>

Sau 2 th\u00e1ng duy tr\u00ec th\u1ef1c h\u00e0nh \u0111\u1ec1u \u0111\u1eb7n Ashtanga Mysore, m\u00ecnh th\u00fa th\u1eadt r\u1eb1ng c\u1ea3 th\u1ec3 l\u1ef1c v\u00e0 \u0111\u1ed9 d\u1ebbo c\u1ee7a m\u00ecnh \u0111\u01b0\u1ee3c n\u00e2ng c\u1ea5p l\u00ean m\u1ed9t b\u1eadc th\u1ea5y r\u00f5. \u0110\u00f3 l\u00e0 th\u00e0nh qu\u1ea3 qu\u00fd gi\u00e1 \u0111\u1ea1t \u0111\u01b0\u1ee3c b\u1eb1ng s\u1ef1 n\u1ed7 l\u1ef1c kh\u00f4ng m\u1ec7t m\u1ecfi c\u1ee7a m\u00ecnh qua t\u1eebng ng\u00e0y. B\u1eb1ng ch\u1ee9ng l\u00e0 h\u00f4m nay m\u00ecnh \u0111\u00e3 v\u00e0o t\u01b0 th\u1ebf ng\u1ed3i “nghi\u1ec7t ng\u00e3” Janu Sirsasana C “m\u01b0\u1ee3t” h\u01a1n thay v\u00ec m\u1ecdi l\u1ea7n c\u1ed5 ch\u00e2n v\u00e0 ng\u00f3n ch\u00e2n \u00fat \u0111au x\u00e1m m\u1eb7t t\u00edm t\u00e1i. R\u1ed3i c\u1ea3 t\u01b0 th\u1ebf Con R\u00f9a Kurmasana b\u1edbt g\u1eaft ph\u1ea7n c\u01a1 g\u00e2n kheo h\u01a1n r\u1ea5t r\u1ea5t nhi\u1ec1u. So v\u1edbi nh\u1eefng b\u1eadc “cao th\u1ee7 Ashtangi” th\u00ec \u0111\u00f3 kh\u00f4ng l\u00e0 g\u00ec c\u1ea3 nh\u01b0ng \u0111\u1ed1i v\u1edbi b\u1ea3n th\u00e2n m\u00ecnh ng\u01b0\u1eddi c\u00f3 c\u01a1 \u0111\u1ecba h\u00f4ng v\u00e0 c\u01a1 g\u00e2n kheo c\u1ee9ng (v\u00ec ch\u1ea1y b\u1ed9 qu\u00e1 nhi\u1ec1u) th\u00ec \u0111\u00f3 l\u00e0 m\u1ed9t b\u01b0\u1edbc ti\u1ebfn r\u1ea5t v\u0129 \u0111\u1ea1i.<\/p>

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V\u00e0 m\u00ecnh c\u00e0ng \u00fd th\u1ee9c r\u00f5 h\u01a1n r\u1eb1ng h\u01a1i th\u1edf l\u00e0 y\u1ebfu t\u1ed1 c\u1ed1t l\u00f5i kh\u00f4ng ch\u1ec9 trong Ashtanga Yoga m\u00e0 b\u1ea5t c\u1ee9 tr\u01b0\u1eddng ph\u00e1i yoga n\u00e0o c\u0169ng v\u1eady. Khi th\u1ef1c h\u00e0nh Mysore, kh\u00f4ng ph\u1ea3i b\u1ea1n mu\u1ed1n h\u00edt l\u00fac n\u00e0o l\u00e0 h\u00edt, kh\u00f4ng ph\u1ea3i mu\u1ed1n th\u1edf l\u00fac n\u00e0o l\u00e0 th\u1edf. Ashtanga kh\u1eafc nghi\u1ec7t l\u1eafm c\u00e1c b\u1ea1n \u01a1i! B\u1ea1n ph\u1ea3i ho\u00e0 nh\u1eadp gi\u1eefa h\u01a1i th\u1edf v\u00e0 chuy\u1ec3n \u0111\u1ed9ng t\u1eeb t\u1ea5m v\u00e1n (plank) h\u00edt s\u00e2u, h\u1ea1 ng\u01b0\u1eddi xu\u1ed1ng Chaturanga m\u1edbi \u0111\u01b0\u1ee3c th\u1edf ra, khi ng\u1ea9ng m\u1eb7t l\u00ean v\u00e0o th\u1ebf Ch\u00f3 ng\u1eeda m\u1eb7t m\u1edbi \u0111\u01b0\u1ee3c h\u00edt v\u00e0o r\u1ed3i khi g\u00f3t ch\u00e2n ch\u1ea1m s\u00e0n trong Ch\u00f3 \u00fap m\u1eb7t m\u1edbi \u0111\u01b0\u1ee3c th\u1edf ra.<\/p>

T\u1ea1i sao ch\u1ec9 c\u00f3 th\u1edf th\u00f4i m\u00e0 ph\u1ea3i kh\u00f3 kh\u0103n nh\u01b0 v\u1eady?! \u00c0 v\u00ec c\u00f3 nh\u01b0 v\u1eady, ch\u00fang ta m\u1edbi luy\u1ec7n \u0111\u01b0\u1ee3c kh\u1ea3 n\u0103ng h\u00edt th\u1edf s\u00e2u v\u00e0 d\u00e0i, m\u1edbi \u0111\u1ee7 n\u0103ng l\u01b0\u1ee3ng v\u00e0 s\u1ee9c l\u1ef1c \u0111\u1ec3 \u0111i h\u1ebft chu\u1ed7i b\u00e0i d\u00e0i d\u1eb1ng d\u1eb7c m\u00e0 kh\u00f4ng h\u1ec1 b\u1ecb m\u1ec7t.<\/p>

Nh\u01b0 ng\u00e0y h\u00f4m nay, theo ‘l\u1ecbch s\u1eed” t\u1eadp luy\u1ec7n c\u1ee7a ri\u00eang m\u00ecnh, m\u00ecnh \u0111\u00e3 ho\u00e0n th\u00e0nh kh\u00e1 t\u1ed1t chu\u1ed7i b\u00e0i Ashtanga Yoga Primary Series v\u00ec \u0111i\u1ec1u kh\u00ed trong c\u01a1 th\u1ec3 ch\u1eadm v\u00e0 s\u00e2u h\u01a1n. V\u00ec v\u1eady khi gi\u1eef th\u1ebf, m\u00ecnh c\u1ea3m th\u1ea5y m\u1ecdi th\u1ee9 di\u1ec5n ra d\u1ec5 d\u00e0ng h\u01a1n, c\u01a1 th\u1ec3 th\u00edch \u1ee9ng s\u00e2u h\u01a1n, t\u00e2m tr\u00ed an y\u00ean h\u01a1n. V\u00e0 c\u00e1i c\u1ea3m gi\u00e1c “h\u1ea1nh ph\u00fac” khi \u1ea5y l\u1ea1i hi\u1ec7n h\u1eefu b\u00ean trong t\u00e2m c\u1ee7a m\u00ecnh.<\/p>

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Yoga th\u1eadt k\u1ef3 di\u1ec7u. Yoga v\u1eeba th\u1eed th\u00e1ch v\u1eeba ban th\u01b0\u1edfng cho nh\u1eefng ai c\u00f3 t\u00ednh ki\u00ean tr\u00ec<\/strong>. Nh\u1edb l\u1ea1i hai tu\u1ea7n \u0111\u1ea7u ti\u00ean khi m\u1edbi b\u1ee1 ng\u1ee1 d\u1ea5n th\u00e2n v\u00e0o Ashtanga, \u0111\u00eam n\u00e0o n\u1eb1m xu\u1ed1ng gi\u01b0\u1eddng, m\u00ecnh nh\u01b0 mu\u1ed1n tan ra, c\u1ea3m gi\u00e1c r\u00eam r\u1ea9y, \u0111au nh\u1ee9c, th\u1eadm ch\u00ed \u0111au c\u1ed5 tay \u00e1m \u1ea3nh m\u00ecnh. R\u1ed3i da m\u00f3ng ch\u00e2n bong tr\u00f3c, c\u00e1nh tay tr\u1ea7y x\u01b0\u1edbc, \u0111\u00f9i b\u1ea7m…trong qu\u00e1 tr\u00ecnh “jump back jump through” \u0111i\u00ean d\u1ea1i haha.<\/p>

Gi\u1edd \u0111\u00e2y, nh\u1eefng “va qu\u1eb9t” \u0111\u00f3 v\u1eabn c\u00f2n t\u1ed3n t\u1ea1i nh\u01b0ng s\u1ef1 chuy\u1ec3n \u0111\u1ed9ng, c\u00e1ch ki\u1ec3m so\u00e1t c\u01a1 th\u1ec3 v\u00e0 c\u1ea3 h\u01a1i th\u1edf d\u01b0\u1eddng nh\u01b0 \u0111\u00e3 ho\u00e0 th\u00e0nh m\u1ed9t c\u00f9ng m\u00ecnh. M\u1ecdi th\u1ee9 tr\u1edf n\u00ean t\u1ed1t h\u01a1n, m\u01b0\u1ee3t m\u00e0 h\u01a1n, vi di\u1ec7u h\u01a1n qua m\u1ed7i ng\u00e0y c\u1ed1 g\u1eafng m\u1ed9t ch\u00fat c\u1ee7a m\u00ecnh.<\/p>

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Gi\u1edd m\u00ecnh \u0111\u00e3 tin th\u1ea7y Boonchu n\u00f3i \u0111\u00fang:” C\u1ee9 ki\u00ean tr\u00ec th\u1ef1c h\u00e0nh, ni\u1ec1m vui t\u1ef1 \u1eaft s\u1ebd \u0111\u1ebfn”. V\u00e0 ng\u00e0y \u0111\u00f3 ch\u00ednh l\u00e0 ng\u00e0y h\u00f4m nay \u0111\u00e1nh d\u1ea5u 60 ng\u00e0y ch\u00ednh th\u1ee9c th\u1ef1c h\u00e0nh nghi\u00eam t\u00fac Ashtanga c\u1ee7a m\u00ecnh.<\/p>

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\u0110\u00f4i l\u1eddi chia s\u1ebb v\u1ec1 kh\u1edfi \u0111\u1ea7u h\u00e0nh tr\u00ecnh Ashtanga c\u1ee7a m\u00ecnh. C\u1ea3m \u01a1n m\u1ecdi ng\u01b0\u1eddi \u0111\u00e3 l\u1eafng nghe t\u00e2m s\u1ef1 trong m\u1ed9t ng\u00e0y \u0111\u00e1ng nh\u1edb c\u1ee7a m\u00ecnh.<\/p>

Kh\u00f4ng ng\u1eebng c\u1ed1 g\u1eafng, kh\u00f4ng t\u1eeb b\u1ecf l\u00e0 ch\u00eca kho\u00e1 th\u00e0nh c\u00f4ng trong cu\u1ed9c \u0111\u1eddi m\u00ecnh \u0111\u00f3!<\/p>

Purna.<\/p>

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\ud83d\ude42 M\u1ecdi ng\u01b0\u1eddi c\u00f3 th\u1ea5y icon m\u1eb7t c\u01b0\u1eddi ph\u00eda tr\u00ean kh\u00f4ng?! \u0110\u00f3 ch\u00ednh l\u00e0 bi\u1ec3u c\u1ea3m g\u01b0\u01a1ng m\u1eb7t c\u1ee7a m\u00ecnh trong su\u1ed1t bu\u1ed5i t\u1ef1 t\u1eadp ng\u00e0y h\u00f4m nay \u0111\u00f3. Nghe sao c\u00f3 v\u1ebb k\u00ec l\u1ea1 q\u00faa ph\u1ea3i kh\u00f4ng? T\u1ea1i sao t\u1eadp yoga m\u00e0 m\u1eb7t c\u00f3 th\u1ec3 h\u1edbn h\u1edf vui t\u01b0\u01a1i nh\u01b0 v\u1eady. V\u00ec trong 90…<\/p>","protected":false},"author":446664,"featured_media":10383,"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":[125],"class_list":["post-10378","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-yoga","tag-ashtanga-yoga"],"acf":[],"taxonomy_info":{"category":[{"value":16,"label":"Yoga"}],"post_tag":[{"value":125,"label":"Ashtanga Yoga"}]},"featured_image_src_large":["https:\/\/purna.vn\/wp-content\/uploads\/2019\/10\/purna-ashtanga-900x675.jpg",900,675,true],"author_info":{"display_name":"purna (Th\u1ea3o Nguy\u1ec5n)","author_link":"https:\/\/purna.vn\/ja\/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":[{"term_id":125,"name":"Ashtanga Yoga","slug":"ashtanga-yoga","term_group":0,"term_taxonomy_id":125,"taxonomy":"post_tag","description":"","parent":0,"count":8,"filter":"raw"}],"_links":{"self":[{"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/posts\/10378","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/users\/446664"}],"replies":[{"embeddable":true,"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/comments?post=10378"}],"version-history":[{"count":1,"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/posts\/10378\/revisions"}],"predecessor-version":[{"id":10384,"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/posts\/10378\/revisions\/10384"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/media\/10383"}],"wp:attachment":[{"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/media?parent=10378"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/categories?post=10378"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/tags?post=10378"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}