{"id":18047,"date":"2020-07-24T15:30:14","date_gmt":"2020-07-24T08:30:14","guid":{"rendered":"https:\/\/purna.vn\/?p=18047"},"modified":"2020-07-24T15:30:17","modified_gmt":"2020-07-24T08:30:17","slug":"nhung-loi-thuong-mac-phai-khi-vao-tu-the-yoga-con-qua-bakasana","status":"publish","type":"post","link":"https:\/\/purna.vn\/ja\/nhung-loi-thuong-mac-phai-khi-vao-tu-the-yoga-con-qua-bakasana\/","title":{"rendered":"Nh\u1eefng l\u1ed7i th\u01b0\u1eddng m\u1eafc ph\u1ea3i khi v\u00e0o t\u01b0 th\u1ebf Yoga &#8220;Con qu\u1ea1&#8221; &#8211; Bakasana"},"content":{"rendered":"<p>Ch\u00e0o m\u1ecdi ng\u01b0\u1eddi,<\/p><p><strong>T\u01b0 th\u1ebf Con qu\u1ea1<\/strong> &#8211; Crow Pose &#8211; Bakasana&nbsp;l\u00e0 m\u1ed9t trong nh\u1eefng t\u01b0 th\u1ebf th\u0103ng b\u1eb1ng tay c\u0103n b\u1ea3n trong yoga. \u0110\u1ec3 th\u1ef1c hi\u1ec7n th\u00e0nh c\u00f4ng \u0111\u01b0\u1ee3c \u0111\u1ed9ng t\u00e1c n\u00e0y, ng\u01b0\u1eddi t\u1eadp ph\u1ea3i c\u00f3 kh\u1ea3 n\u0103ng t\u1eadp trung cao c\u0169ng nh\u01b0 kh\u1ea3 n\u0103ng gi\u1eef th\u0103ng b\u1eb1ng c\u01a1 th\u1ec3 t\u1ed1t. \u0110\u00e2y kh\u00f4ng h\u1ec1 l\u00e0 t\u01b0 th\u1ebf d\u1ec5 d\u00e0ng cho ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u.<\/p><figure class=\"wp-block-embed-wordpress wp-block-embed is-type-wp-embed is-provider-purna\"><div class=\"wp-block-embed__wrapper\">\n<blockquote class=\"wp-embedded-content\" data-secret=\"iwRKiWwV8B\"><a href=\"https:\/\/purna.vn\/ja\/huong-dan-tu-the-yoga-con-qua-the-crow-cho-nguoi-moi-bat-dau\/\">H\u01b0\u1edbng d\u1eabn t\u01b0 th\u1ebf Yoga Con qu\u1ea1 &#8211; The Crow cho ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u<\/a><\/blockquote><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 t\u01b0 th\u1ebf Yoga Con qu\u1ea1 &#8211; The Crow cho ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u&#8221; &#8212; purna\" src=\"https:\/\/purna.vn\/huong-dan-tu-the-yoga-con-qua-the-crow-cho-nguoi-moi-bat-dau\/embed\/#?secret=bxNZy9BX2W#?secret=iwRKiWwV8B\" data-secret=\"iwRKiWwV8B\" width=\"600\" height=\"338\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure><p><strong>T\u01b0 th\u1ebf con q\u1ee5a s\u1ebd l\u00e0 t\u01b0 th\u1ebf n\u1ec1n t\u1ea3ng cho r\u1ea5t nhi\u1ec1u t\u01b0 th\u1ebf th\u0103ng b\u1eb1ng tay (arm balance) n\u00e2ng cao<\/strong>. Do \u0111\u00f3, n\u1ebfu ch\u01b0a l\u00e0m \u0111\u01b0\u1ee3c Bakasana v\u1eefng v\u00e0ng v\u00e0 ch\u1ec9nh chu th\u00ec kh\u00f3 l\u00f2ng \u0111\u1ec3 b\u1ea1n th\u1ef1c hi\u1ec7n c\u00e1c \u0111\u1ed9ng t\u00e1c kh\u00f3 h\u01a1n. K\u00ec n\u00e0y, Purna mu\u1ed1n chia s\u1ebb v\u1edbi c\u00e1c b\u1ea1n m\u1ed9t s\u1ed1 l\u1ed7i th\u01b0\u1eddng g\u1eb7p khi v\u00e0o Bakasana \u0111\u1ec3 c\u00e1c b\u1ea1n quan s\u00e1t, \u0111i\u1ec1u ch\u1ec9nh, gi\u1eef th\u1ebf l\u00e2u v\u00e0 \u0111\u1eb9p h\u01a1n.<\/p><h3 class=\"wp-block-heading\">C\u00e1ch \u0111\u1eb7t b\u00e0n tay tr\u00ean th\u1ea3m<\/h3><p>Sau m\u1ed9t kho\u1ea3ng th\u1eddi gian t\u1eadp luy\u1ec7n d\u00e0i l\u00e2u c\u0169ng nh\u01b0 h\u1ecdc h\u1ecfi t\u1eeb c\u00e1c b\u1eadc th\u1ea7y th\u0103ng b\u1eb1ng, Purna nh\u1eadn ra b\u00e0n tay \u0111\u00f3ng m\u1ed9t vai tr\u00f2 c\u1ef1c k\u1ef3 quan tr\u1ecdng trong vi\u1ec7c gi\u1eef th\u0103ng b\u1eb1ng tay c\u00e1c th\u1ebf yoga. B\u00e0n tay kh\u00f4ng ch\u1ec9 l\u00e0 n\u1ec1n t\u1ea3ng tr\u00ean th\u1ea3m m\u00e0 c\u00f2n l\u00e0 b\u00e1nh l\u00e1i \u0111\u1ec3 ch\u00fang ta \u0111i\u1ec1u khi\u1ec3n vi\u1ec7c th\u0103ng b\u1eb1ng tr\u00ean kh\u00f4ng. Khi l\u00ean tr\u00ean kh\u00f4ng, v\u00e0o c\u00e1c t\u01b0 th\u1ebf th\u0103ng b\u1eb1ng tay hay \u0111\u1ea3o ng\u01b0\u1ee3c, b\u00e0n tay thay th\u1ebf cho \u0111\u00f4i ch\u00e2n n\u00ean ch\u00fang ph\u1ea3i l\u00e0m vi\u1ec7c r\u1ea5t c\u1ef1c l\u1ef1c. N\u1ebfu c\u00e1c b\u1ea1n kh\u00f4ng bi\u1ebft c\u00e1ch s\u1eed d\u1ee5ng b\u00e0n tay kh\u00e9o l\u00e9o th\u00ec kh\u00f3 l\u00f2ng th\u1ef1c hi\u1ec7n th\u00e0nh c\u00f4ng c\u0169ng nh\u01b0 gi\u1eef th\u1ebf l\u00e2u.<\/p><p>Trong khi th\u0103ng b\u1eb1ng b\u1eb1ng tay, m\u1ed9t b\u00e0n tay \u0111ang \u0111\u01b0\u1ee3c k\u00edch ho\u1ea1t (hay \u0111ang l\u00e0m vi\u1ec7c) l\u00e0 m\u1ed9t b\u00e0n tay nh\u01b0 th\u1ebf n\u00e0o?<\/p><p><strong>B\u1ea1n \u0111\u1eb7t b\u00e0n tay xu\u1ed1ng m\u1eb7t th\u1ea3m hay m\u1eb7t s\u00e0n. B\u1ea1n xo\u00e8 r\u1ed9ng 5 ng\u00f3n tay theo 5 h\u01b0\u1edbng t\u1ef1 nhi\u00ean<\/strong>, t\u1ee9c c\u00e1c ng\u00f3n tay kh\u00f4ng ch\u1ee5m s\u00e1t nhau c\u0169ng kh\u00f4ng c\u0103ng ra qu\u00e1 m\u1ee9c. Ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u th\u01b0\u1eddng c\u00f3 xu h\u01b0\u1edbng ch\u1ee5m h\u1ebft c\u00e1c \u0111\u1ea7u ng\u00f3n tay v\u00e0o nhau khi t\u1eadp yoga, d\u1eabn \u0111\u1ebfn vi\u1ec7c ph\u00e2n b\u1ed5 l\u1ef1c kh\u00f4ng \u0111\u1ec1u g\u00e2y ch\u00e8n \u00e9p \u0111au c\u1ed5 tay.<\/p><p><strong>\u0110\u1ed1t \u0111\u1ea7u ti\u00ean c\u1ee7a ng\u00f3n tay b\u1ea1n \u1ea5n xu\u1ed1ng, \u0111\u1ed1t th\u1ee9 hai nh\u00f4 nh\u1eb9 l\u00ean v\u00e0 to\u00e0n b\u1ed9 l\u00f2ng b\u00e0n tay \u00e1p ch\u1eafc ch\u1eafn xu\u1ed1ng m\u1eb7t ti\u1ebfp x\u00fac.<\/strong> \u0110\u00e2y l\u00e0 c\u00e1ch \u0111\u1eb7t tay c\u1ee7a c\u00e1c b\u1eadc th\u1ea7y chuy\u00ean v\u1ec1 th\u0103ng b\u1eb1ng ch\u1ec9 b\u1ea3o m\u00ecnh. V\u00e0 khi \u00e1p d\u1ee5ng v\u00e0o t\u1ea5t c\u1ea3 c\u00e1c \u0111\u1ed9ng t\u00e1c th\u0103ng b\u1eb1ng, Purna \u0111\u1ec1u c\u1ea3m th\u1ea5y b\u00e0n tay l\u00e0m vi\u1ec7c r\u1ea5t r\u00f5 r\u1ec7t. M\u00ecnh gi\u1eef \u0111\u01b0\u1ee3c th\u1ebf l\u00e2u v\u00e0 \u0111\u1eb9p h\u01a1n.<\/p><figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"675\" height=\"900\" src=\"https:\/\/purna.vn\/wp-content\/uploads\/2020\/07\/IMG_0478-675x900.jpg\" alt=\"\" class=\"wp-image-18050\" title=\"\" srcset=\"https:\/\/purna.vn\/wp-content\/uploads\/2020\/07\/IMG_0478-675x900.jpg 675w, https:\/\/purna.vn\/wp-content\/uploads\/2020\/07\/IMG_0478-375x500.jpg 375w, https:\/\/purna.vn\/wp-content\/uploads\/2020\/07\/IMG_0478-768x1024.jpg 768w, https:\/\/purna.vn\/wp-content\/uploads\/2020\/07\/IMG_0478-1152x1536.jpg 1152w, https:\/\/purna.vn\/wp-content\/uploads\/2020\/07\/IMG_0478-1536x2048.jpg 1536w, https:\/\/purna.vn\/wp-content\/uploads\/2020\/07\/IMG_0478-720x960.jpg 720w, https:\/\/purna.vn\/wp-content\/uploads\/2020\/07\/IMG_0478-scaled.jpg 1500w\" sizes=\"auto, (max-width: 675px) 100vw, 675px\" \/><figcaption>C\u00e1ch \u0111\u1eb7t b\u00e0n tay khi th\u0103ng b\u1eb1ng<\/figcaption><\/figure><p><strong>Khi l\u1ef1c \u0111ang d\u1ed3n v\u00e0o c\u1ed5 tay hay c\u00e1c \u0111\u1ea7u ng\u00f3n tay t\u1ee9c l\u00e0 tr\u1ecdng t\u00e2m c\u1ee7a b\u1ea1n kh\u00f4ng r\u01a1i \u0111\u00fang ch\u1ed7<\/strong>, b\u1ea1n s\u1ebd r\u1ea5t kh\u00f3 gi\u1eef th\u0103ng b\u1eb1ng l\u00e2u. B\u1ea1n h\u1ecdc c\u00e1ch quan s\u00e1t c\u01a1 th\u1ec3, c\u1ea3m nh\u1eadn tr\u1ecdng l\u1ef1c v\u00e0 b\u1ea5m l\u00e1i c\u00e1c \u0111\u1ea7u ng\u00f3n tay sao cho <strong>tr\u1ecdng t\u00e2m r\u01a1i v\u00e0o gi\u1eefa l\u00f2ng b\u00e0n tay l\u00e0 \u0111\u00fang<\/strong>. V\u00ed d\u1ee5, khi v\u00e0o con qu\u1ea1, b\u1ea1n th\u1ea5y l\u1ef1c d\u1ed3n v\u00e0o c\u1ed5 tay qu\u00e1 m\u1ee9c, t\u1ee9c b\u1ea1n c\u1ea7n x\u00f4 ng\u01b0\u1eddi v\u1ec1 ph\u00eda tr\u01b0\u1edbc th\u00eam m\u1ed9t ch\u00fat. C\u00f2n n\u1ebfu th\u1ea5y l\u1ef1c \u0111ang d\u1ed3n nhi\u1ec1u v\u1ec1 c\u00e1c \u0111\u1ea7u ng\u00f3n tay th\u00ec b\u1ea1n b\u1ea5m c\u00e1c \u0111\u1ed1t \u0111\u1ea7u ti\u00ean \u0111\u1ec3 tr\u1ecdng t\u00e2m r\u01a1i v\u00e0o gi\u1eefa l\u00f2ng b\u00e0n tay tr\u1edf l\u1ea1i. \u0110\u00f3 l\u00e0 l\u00ed do Purna \u0111\u00e3 n\u00f3i b\u00e0n tay nh\u01b0 m\u1ed9t b\u00e1nh l\u00e1i quan tr\u1ecdng trong c\u00e1c th\u1ebf th\u0103ng b\u1eb1ng tay.<\/p><p>\u0110i\u1ec1u cu\u1ed1i c\u00f9ng v\u1ec1 c\u00e1ch \u0111\u1eb7t tay l\u00e0 hai b\u00e0n tay trong con qu\u1ea1 s\u1ebd b\u1eb1ng \u0111\u00fang vai. M\u1ed9t s\u1ed1 \u0111\u1ed9ng t\u00e1c kh\u00e1c s\u1ebd nhi\u1ec1u l\u00fac hai tay \u0111\u1eb7t r\u1ed9ng h\u01a1n vai.<\/p><h3 class=\"wp-block-heading\">C\u00e1ch \u0111\u1eb7t \u0111\u1ea7u g\u1ed1i tr\u00ean c\u00e1nh tay<\/h3><p>Purna t\u1eebng c\u00f3 th\u00f3i quen c\u00e0i g\u1ed1i r\u1ea5t s\u00e2u c\u1eadn n\u00e1ch khi l\u00e0m con qu\u1ea1. \u0110i\u1ec1u n\u00e0y khi\u1ebfn m\u00ecnh chu\u1ed1i ng\u01b0\u1eddi v\u1ec1 ph\u00eda tr\u01b0\u1edbc qu\u00e1 m\u1ee9c. Tr\u1ecdng t\u00e2m x\u00f4 v\u1ec1 c\u00e1c \u0111\u1ea7u ng\u00f3n tay, g\u00e2y c\u1ea3m gi\u00e1c mu\u1ed1n t\u00e9 v\u1ec1 ph\u00eda tr\u01b0\u1edbc v\u00e0 kh\u00f4ng th\u1ec3 gi\u1eef th\u0103ng b\u1eb1ng l\u00e2u. <strong>\u0110\u1ec3 l\u00e0m th\u1ebf Bakasana \u0111\u1eb9p v\u00e0 ch\u1eafc ch\u1eafn, b\u1ea1n ch\u1ec9 c\u1ea7n c\u00e0i g\u1ed1i v\u00e0o kho\u1ea3ng gi\u1eefa n\u00e1ch v\u00e0 khu\u1ef7a tay<\/strong>. Khi c\u00e0i g\u1ed1i h\u00e3y c\u1ed1 g\u1eafng c\u00e0i ch\u1eb7t v\u00e0 ch\u1eafc ch\u1eafn. V\u1edbi v\u1ecb tr\u00ed n\u00e0y, ng\u01b0\u1eddi m\u1edbi t\u1eadp r\u1ea5t d\u1ec5 d\u00e0ng t\u00ecm \u0111\u01b0\u1ee3c \u0111i\u1ec3m th\u0103ng b\u1eb1ng.<\/p><figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"828\" height=\"464\" src=\"https:\/\/purna.vn\/wp-content\/uploads\/2020\/07\/IMG_0484.jpg\" alt=\"\" class=\"wp-image-18051\" title=\"\" srcset=\"https:\/\/purna.vn\/wp-content\/uploads\/2020\/07\/IMG_0484.jpg 828w, https:\/\/purna.vn\/wp-content\/uploads\/2020\/07\/IMG_0484-500x280.jpg 500w, https:\/\/purna.vn\/wp-content\/uploads\/2020\/07\/IMG_0484-768x430.jpg 768w, https:\/\/purna.vn\/wp-content\/uploads\/2020\/07\/IMG_0484-720x403.jpg 720w\" sizes=\"auto, (max-width: 828px) 100vw, 828px\" \/><\/figure><h3 class=\"wp-block-heading\">C\u00e1ch ki\u1ec3m so\u00e1t b\u00e0n ch\u00e2n khi th\u0103ng b\u1eb1ng<\/h3><p><strong>Ch\u00fang ta th\u01b0\u1eddng c\u00f3 th\u00f3i quen th\u1ea3 l\u1ecfng ch\u00e2n khi l\u00ean c\u00e1c th\u1ebf th\u0103ng b\u1eb1ng tr\u00ean cao<\/strong>. S\u1ebd c\u00f3 r\u1ea5t nhi\u1ec1u c\u00e1ch \u0111\u1eb7t ch\u00e2n kh\u00e1c nhau tu\u1ef3 theo t\u1eebng tr\u01b0\u1eddng ph\u00e1i. Nh\u01b0ng theo kinh nghi\u1ec7m t\u1eadp luy\u1ec7n c\u0169ng nh\u01b0 m\u00e0y m\u00f2 h\u1ecdc h\u1ecfi n\u00e2ng cao, Purna nh\u1eadn ra b\u00e0n ch\u00e2n \u0111\u01b0\u1ee3c ki\u1ec3m so\u00e1t ch\u1eb7t ch\u1ebd l\u00e0 b\u00e0n ch\u00e2n th\u0103ng b\u1eb1ng t\u1ed1t nh\u1ea5t.<\/p><p>V\u1eady c\u00e1ch ki\u1ec3m so\u00e1t b\u00e0n ch\u00e2n khi th\u0103ng b\u1eb1ng nh\u01b0 th\u1ebf n\u00e0o?!<\/p><figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"828\" height=\"463\" src=\"https:\/\/purna.vn\/wp-content\/uploads\/2020\/07\/IMG_0488.jpg\" alt=\"\" class=\"wp-image-18052\" title=\"\" srcset=\"https:\/\/purna.vn\/wp-content\/uploads\/2020\/07\/IMG_0488.jpg 828w, https:\/\/purna.vn\/wp-content\/uploads\/2020\/07\/IMG_0488-500x280.jpg 500w, https:\/\/purna.vn\/wp-content\/uploads\/2020\/07\/IMG_0488-768x429.jpg 768w, https:\/\/purna.vn\/wp-content\/uploads\/2020\/07\/IMG_0488-720x403.jpg 720w\" sizes=\"auto, (max-width: 828px) 100vw, 828px\" \/><figcaption>Purna \u00e1p d\u1ee5ng c\u00e1ch ki\u1ec3m so\u00e1t ch\u00e2n trong l\u00fac t\u1eadp c\u01a1 l\u00f5i v\u00e0 c\u1ea3 c\u01a1 l\u01b0ng<\/figcaption><\/figure><p><strong>Khi ch\u00e2n n\u00e2ng l\u00ean kh\u1ecfi m\u1eb7t s\u00e0n, b\u1ea1n h\u00e3y du\u1ed7i c\u00e1c \u0111\u1ea7u ng\u00f3n ch\u00e2n, si\u1ebft c\u01a1 t\u1ee9 \u0111\u1ea7u \u0111\u00f9i.<\/strong> To\u00e0n b\u1ed9 ch\u00e2n l\u00fac n\u00e0y s\u1ebd c\u0103ng \u0111\u00e9t v\u00e0 k\u00edch ho\u1ea1t th\u00e0nh m\u1ed9t kh\u1ed1i ch\u1eafc ch\u1eafn. <strong>B\u00e0n ch\u00e2n du\u1ed7i, \u0111\u00f9i tr\u01b0\u1edbc si\u1ebft ch\u1eb7t khi l\u00ean con qu\u1ea1 v\u00e0 c\u1ea3 c\u00e1c \u0111\u1ed9ng t\u00e1c th\u0103ng b\u1eb1ng kh\u00e1c \u0111\u1ec1u gi\u00fap b\u1ea1n v\u00e0o th\u1ebf, gi\u1eef th\u1ebf an to\u00e0n v\u00e0 b\u1ec1n \u0111\u1eb9p h\u01a1n<\/strong>.<\/p><figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"675\" height=\"900\" src=\"https:\/\/purna.vn\/wp-content\/uploads\/2020\/07\/IMG_0482-675x900.jpg\" alt=\"\" class=\"wp-image-18053\" title=\"\" srcset=\"https:\/\/purna.vn\/wp-content\/uploads\/2020\/07\/IMG_0482-675x900.jpg 675w, https:\/\/purna.vn\/wp-content\/uploads\/2020\/07\/IMG_0482-375x500.jpg 375w, https:\/\/purna.vn\/wp-content\/uploads\/2020\/07\/IMG_0482-768x1024.jpg 768w, https:\/\/purna.vn\/wp-content\/uploads\/2020\/07\/IMG_0482-1152x1536.jpg 1152w, https:\/\/purna.vn\/wp-content\/uploads\/2020\/07\/IMG_0482-1536x2048.jpg 1536w, https:\/\/purna.vn\/wp-content\/uploads\/2020\/07\/IMG_0482-720x960.jpg 720w, https:\/\/purna.vn\/wp-content\/uploads\/2020\/07\/IMG_0482-scaled.jpg 1500w\" sizes=\"auto, (max-width: 675px) 100vw, 675px\" \/><\/figure><p>B\u1ea1n h\u00e3y th\u1eed thay \u0111\u1ed5i th\u00f3i quen, ki\u1ec3m so\u00e1t ch\u00e2n v\u00e0 c\u1ea3m nh\u1eadn s\u1ef1 kh\u00e1c bi\u1ec7t khi l\u00ean th\u0103ng b\u1eb1ng nh\u00e9.<\/p><h3 class=\"wp-block-heading\">C\u00e1ch h\u01b0\u1edbng \u0111i\u1ec3m nh\u00ecn<\/h3><p>M\u1ed9t s\u1ed1 b\u1ea1n m\u1edbi t\u1eadp c\u00f3 th\u00f3i quen nh\u00ecn v\u1ec1 ch\u00e2n khi l\u00ean Con qu\u1ea1. Vi\u1ec7c n\u00e0y l\u00e0 ho\u00e0n to\u00e0n kh\u00f4ng \u0111\u00fang. \u0110i\u1ec3m t\u1eadp trung c\u1ee7a b\u1ea1n l\u00fac n\u00e0y l\u00e0 ph\u00eda tr\u01b0\u1edbc m\u1eb7t t\u1ea7m 20-30cm. B\u1ea1n kh\u00f4ng c\u1ea7n ph\u1ea3i ng\u00f3c \u0111\u1ea7u qu\u00e1 cao, g\u00e2y ch\u00e8n \u00e9p c\u00e1c \u0111\u1ed1t s\u1ed1ng c\u1ed5 kh\u00f4ng c\u1ea7n thi\u1ebft. B\u1ea1n ch\u1ec9 c\u1ea7n nh\u00ecn v\u1ec1 ph\u00eda tr\u01b0\u1edbc, h\u01b0\u1edbng nh\u00ecn xu\u1ed1ng s\u00e0n l\u00e0 \u0111\u01b0\u1ee3c, h\u01a1i n\u00e2ng nh\u1eb9 c\u1eb1m l\u00ean th\u00f4i.<\/p><h3 class=\"wp-block-heading\">C\u00e1ch k\u00edch ho\u1ea1t c\u01a1 l\u00f5i<\/h3><p>\u0110\u1ec3 l\u1ef1c l\u00ean tay \u00edt \u0111i khi v\u00e0o Bakasana, b\u1ea1n ph\u1ea3i h\u1ecdc c\u00e1ch k\u00edch ho\u1ea1t c\u01a1 l\u00f5i. \u0110\u1ec3 t\u00ecm hi\u1ec3u s\u00e2u v\u1ec1 c\u01a1 l\u00f5i h\u01a1n, b\u1ea1n c\u00f3 th\u1ec3 \u0111\u1ecdc th\u00eam b\u00e0i vi\u1ebft b\u00ean d\u01b0\u1edbi:<\/p><figure class=\"wp-block-embed-wordpress wp-block-embed is-type-wp-embed is-provider-purna\"><div class=\"wp-block-embed__wrapper\">\n<blockquote class=\"wp-embedded-content\" data-secret=\"zFiMaoqwH6\"><a href=\"https:\/\/purna.vn\/ja\/4-loi-sai-pho-bien-can-tranh-khi-tap-manh-co-loi-core\/\">4 l\u1ed7i sai ph\u1ed5 bi\u1ebfn c\u1ea7n tr\u00e1nh khi t\u1eadp m\u1ea1nh c\u01a1 l\u00f5i (core)<\/a><\/blockquote><iframe loading=\"lazy\" class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"&#8220;4 l\u1ed7i sai ph\u1ed5 bi\u1ebfn c\u1ea7n tr\u00e1nh khi t\u1eadp m\u1ea1nh c\u01a1 l\u00f5i (core)&#8221; &#8212; purna\" src=\"https:\/\/purna.vn\/4-loi-sai-pho-bien-can-tranh-khi-tap-manh-co-loi-core\/embed\/#?secret=wKaS11IYJ3#?secret=zFiMaoqwH6\" data-secret=\"zFiMaoqwH6\" width=\"600\" height=\"338\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure><p>Khi l\u00ean con q\u1ee5a, b\u1ee5ng ph\u1ea3i si\u1ebft v\u00e0o trong; t\u01b0\u1edfng t\u01b0\u1ee3ng b\u1ee5ng l\u00fac n\u00e0y nh\u01b0 m\u1ed9t l\u00f2ng m\u00e1ng. L\u01b0ng tr\u00f2n l\u00ean v\u1ec1 ph\u00eda tr\u1ea7n nh\u1eb9 nh\u01b0 khi b\u1ea1n l\u00e0m \u0111\u1ed9ng t\u00e1c con m\u00e8o (cat pose). Ch\u1ec9 khi c\u01a1 l\u00f5i \u0111\u01b0\u1ee3c k\u00edch ho\u1ea1t nh\u01b0 v\u1eady th\u00ec l\u1ef1c l\u00ean tay s\u1ebd \u00edt \u0111i. B\u1ea1n s\u1ebd c\u1ea3m nh\u1eadn ng\u01b0\u1eddi bay l\u00ean d\u1ec5 d\u00e0ng ch\u1ee9 kh\u00f4ng b\u1ecb tr\u1ecdng l\u1ef1c Tr\u00e1i \u0111\u1ea5t h\u00fat xu\u1ed1ng.<\/p><p>Purna v\u1eeba chia s\u1ebb xong m\u1ed9t s\u1ed1 l\u1ed7i th\u01b0\u1eddng g\u1eb7p c\u0169ng nh\u01b0 g\u1ec9ai \u0111\u00e1p c\u00e1ch kh\u1eafc ph\u1ee5c \u0111\u1ec3 c\u00e1c b\u1ea1n v\u00e0o th\u1ebf Bakasana d\u1ec5 d\u00e0ng, v\u1eefng ch\u1ea3i v\u00e0 ch\u1ec9nh chu h\u01a1n. Mong c\u00e1c b\u1ea1n luy\u1ec7n t\u1eadp hi\u1ec7u q\u1ee7a nh\u00e9.<\/p>","protected":false},"excerpt":{"rendered":"<p>Ch\u00e0o m\u1ecdi ng\u01b0\u1eddi, T\u01b0 th\u1ebf Con qu\u1ea1 &#8211; Crow Pose &#8211; Bakasana&nbsp;l\u00e0 m\u1ed9t trong nh\u1eefng t\u01b0 th\u1ebf th\u0103ng b\u1eb1ng tay c\u0103n b\u1ea3n trong yoga. \u0110\u1ec3 th\u1ef1c hi\u1ec7n th\u00e0nh c\u00f4ng \u0111\u01b0\u1ee3c \u0111\u1ed9ng t\u00e1c n\u00e0y, ng\u01b0\u1eddi t\u1eadp ph\u1ea3i c\u00f3 kh\u1ea3 n\u0103ng t\u1eadp trung cao c\u0169ng nh\u01b0 kh\u1ea3 n\u0103ng gi\u1eef th\u0103ng b\u1eb1ng c\u01a1 th\u1ec3 t\u1ed1t. \u0110\u00e2y kh\u00f4ng h\u1ec1&#8230;<\/p>","protected":false},"author":446664,"featured_media":18051,"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-18047","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\/2020\/07\/IMG_0484.jpg",828,464,false],"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":false,"_links":{"self":[{"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/posts\/18047","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=18047"}],"version-history":[{"count":1,"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/posts\/18047\/revisions"}],"predecessor-version":[{"id":18055,"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/posts\/18047\/revisions\/18055"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/media\/18051"}],"wp:attachment":[{"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/media?parent=18047"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/categories?post=18047"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/tags?post=18047"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}