{"id":3168,"date":"2016-09-14T09:50:00","date_gmt":"2016-09-14T02:50:00","guid":{"rendered":"https:\/\/balodeplao.com\/?p=3168"},"modified":"2017-07-11T23:55:40","modified_gmt":"2017-07-11T16:55:40","slug":"4-tu-the-yoga-don-gian-de-ban-tap-luyen-cung-be","status":"publish","type":"post","link":"https:\/\/purna.vn\/ja\/4-tu-the-yoga-don-gian-de-ban-tap-luyen-cung-be\/","title":{"rendered":"4 t\u01b0 th\u1ebf Yoga \u0111\u01a1n gi\u1ea3n \u0111\u1ec3 b\u1ea1n t\u1eadp luy\u1ec7n c\u00f9ng b\u00e9"},"content":{"rendered":"

B\u1ea1n c\u00f3 bao gi\u1edd t\u1eebng ngh\u0129 \u0111\u1ebfn vi\u1ec7c t\u1eadp Yoga c\u00f9ng b\u00e9 ch\u01b0a?! Th\u1eadt s\u1ef1 th\u00fa v\u1ecb l\u1eafm \u0111\u1ea5y. T\u1eadp Yoga c\u00f9ng b\u00e9 kh\u00f4ng nh\u1eefng b\u1ed3i \u0111\u1eafp th\u00eam t\u00ecnh c\u1ea3m gia \u0111\u00ecnh, m\u00e0 c\u00f2n gi\u00fap c\u1ea3 b\u00e9 v\u00e0 b\u1ea1n c\u00f9ng nhau r\u00e8n luy\u1ec7n s\u1ee9c kho\u1ebb t\u1ed1t<\/a>. Silk nh\u00e0 m\u00ecnh m\u1edbi c\u00f3 1 tu\u1ed5i n\u00ean ch\u01b0a bi\u1ebft g\u00ec \u0111\u1ec3 t\u1eadp chung Yoga v\u1edbi m\u1eb9. Tuy nhi\u00ean, m\u1ed7i l\u1ea7n m\u1eb9 tr\u1ea3i th\u1ea3m ra l\u00e0 n\u00e0ng ta loay hoay \u0111i qua \u0111i l\u1ea1i khu v\u1ef1c m\u1eb9 t\u1eadp ng\u00f3 nghi\u00eang ch\u1ec9 tr\u1ecf. Hi v\u1ecdng Silk t\u01b0\u01a1ng lai c\u0169ng s\u1ebd l\u00e0 t\u00edn \u0111\u1ed3 Yoga nh\u01b0 m\u1eb9 n\u00f3 v\u00e0 c\u00f3 th\u1ec3 t\u1eadp c\u00f9ng m\u1eb9.<\/p>\n

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Sau \u0111\u00e2y l\u00e0 4\u00a0t\u01b0 th\u1ebf Yoga \u0111\u01a1n gi\u1ea3n m\u00e0 b\u1ea1n c\u00f3 th\u1ec3 d\u1ec5 d\u00e0ng t\u1eadp luy\u1ec7n c\u00f9ng b\u00e9 khi c\u00f3 th\u1eddi gian r\u00e3nh.<\/p>\n

I. T\u01b0 th\u1ebf ng\u00f4i sao n\u0103m c\u00e1nh<\/h3>\n

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M\u00f4 t\u1ea3:<\/span> <\/strong>B\u00e9 ch\u1ec9 c\u1ea7n \u0111\u1ee9ng r\u1ed9ng ch\u00e2n b\u1eb1ng vai, giang hai c\u00e1nh tay r\u1ed9ng ra ngang vai nh\u01b0 h\u00ecnh ng\u00f4i sao nh\u1ecf.<\/p>\n

T\u00e1c d\u1ee5ng:<\/span><\/strong>\u00a0T\u01b0 th\u1ebf n\u00e0y k\u00e9o d\u00e0i c\u01a1 b\u1eafp c\u00e1nh tay, m\u1edf r\u1ed9ng l\u1ed3ng ng\u1ef1c, t\u0103ng c\u01b0\u1eddng l\u01b0u th\u00f4ng m\u00e1u v\u00e0 th\u00eam s\u1ef1 t\u1ef1 tin.<\/p>\n

II. T\u01b0 th\u1ebf chym bay<\/h3>\n

M\u00f4 t\u1ea3:<\/span><\/strong> B\u00e9 \u0111\u1ee9ng th\u1eb3ng l\u01b0ng, hai b\u00e0n ch\u00e2n kh\u00e9p g\u1ea7n nhau, nh\u00ecn t\u1eadp trung v\u00e0o m\u1ed9t \u0111i\u1ec3m c\u1ed1 \u0111\u1ecbnh (nh\u00ecn m\u1ed9t \u0111i\u1ec3m d\u01b0\u1edbi \u0111\u1ea5t tr\u01b0\u1edbc m\u1eb7t s\u1ebd t\u1ed1t h\u01a1n nh\u00ecn ngang nh\u00e9 c\u00e1c b\u1ea1n). B\u00e9 t\u1eeb t\u1eeb nh\u1ea5c ch\u00e2n tr\u00e1i l\u00ean v\u1ec1 ph\u00eda sau, giang r\u1ed9ng hai c\u00e1nh tay ra hai b\u00ean nh\u01b0 ch\u00fa chym nh\u1ecf \u0111ang bay. Sau \u0111\u00f3, b\u00e9 \u0111\u1ed5i ch\u00e2n, th\u1ef1c hi\u1ec7n t\u01b0\u01a1ng t\u1ef1 cho ch\u00e2n ph\u1ea3i.<\/p>\n

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T\u00e1c d\u1ee5ng:<\/span> <\/strong>T\u01b0 th\u1ebf c\u00e2n b\u1eb1ng n\u00e0y \u0111\u00f2i h\u1ecfi s\u1ef1 t\u1eadp trung cao, h\u1ed7 tr\u1ee3 t\u1ed1t kh\u1ea3 n\u0103ng gi\u1eef th\u0103ng b\u1eb1ng c\u1ee7a b\u00e9.<\/p>\n

III. T\u01b0 th\u1ebf \u0111\u00e1m m\u00e2y<\/h3>\n

M\u00f4 t\u1ea3:<\/span><\/strong> B\u00e9 ch\u1ec9 c\u1ea7n n\u1eb1m xu\u1ed1ng, \u0111\u1ec3 l\u01b0ng n\u1eb1m tho\u1ea3i m\u00e1i tr\u00ean th\u1ea3m t\u1eadp, hai tay th\u1ea3 l\u1ecfng x\u1ebfp d\u1ecdc th\u00e2n. B\u1ea1n h\u01b0\u1edbng d\u1eabn b\u00e9 h\u00edt v\u00e0o th\u1eadt s\u00e2u, th\u1edf ra th\u1eadt ch\u1eadm. B\u00e9 c\u1ee9 th\u1ebf n\u1eb1m h\u00edt th\u1edf, tinh th\u1ea7n tho\u1ea3i m\u00e1i t\u1ef1a nh\u01b0 th\u1ea3 ng\u01b0\u1eddi tr\u00ean \u0111\u00e1m m\u00e2y m\u1ec1m m\u1ea1i.<\/p>\n

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T\u00e1c d\u1ee5ng:<\/span><\/strong> T\u01b0 th\u1ebf c\u1ef1c k\u00ec \u0111\u01a1n gi\u1ea3n nh\u01b0ng \u0111em \u0111\u1ebfn nh\u1eefng hi\u1ec7u qu\u1ea3 kh\u00f4ng ng\u1edd. Vi\u1ec7c h\u00edt th\u1edf s\u00e2u v\u00e0 ch\u1eadm gi\u00fap t\u00ecnh th\u1ea7n b\u00e9 s\u1ea3ng kho\u00e1i, \u0111\u1ea7u \u00f3c th\u01b0 gi\u00e3n, gi\u1ea3m stress. Sau bu\u1ed5i t\u1eadp b\u00e9 c\u00f3 th\u1ec3 \u0103n ng\u1ee7 ngon h\u01a1n.<\/p>\n

IV. T\u01b0 th\u1ebf ch\u00f3 \u00fap m\u1eb7t<\/h3>\n

M\u00f4 t\u1ea3:<\/span><\/strong> \u0110\u00e2y l\u00e0 t\u01b0 th\u1ebf kh\u00f3 nh\u1ea5t trong chu\u1ed7i t\u01b0 th\u1ebf Yoga c\u00f9ng b\u00e9. \u0110\u1ea7u ti\u00ean, b\u00e9 v\u00e0o t\u01b0 th\u1ebf nh\u01b0 b\u00f2 tr\u00ean th\u1ea3m, ch\u1ed1ng hai tay hai ch\u00e2n b\u1eb1ng nhau xu\u1ed1ng m\u1eb7t th\u1ea3m. Sau \u0111\u00f3, b\u1ea1n h\u01b0\u1edbng d\u1eabn b\u00e9 \u0111\u1ea9y h\u00f4ng l\u00ean cao, du\u1ed7i th\u1eb5ng hai tay sao cho hai g\u00f3t ch\u00e2n ch\u1ea1m m\u1eb7t th\u1ea3m. L\u01b0u \u00fd, b\u1ea1n c\u1ed1 g\u1eafng ch\u1ec9nh cho l\u01b0ng b\u00e9 v\u00e0 hai ch\u00e2n b\u00e9 th\u1eb3ng n\u1ebfu c\u00f3 th\u1ec3 nh\u00e9.<\/p>\n

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T\u00e1c d\u1ee5ng:<\/strong><\/span> T\u01b0 th\u1ebf n\u00e0y kh\u00f4ng ch\u1ec9 t\u1ed1t cho b\u00e9 m\u00e0 c\u00f2n c\u1ef1c k\u1ef3 t\u1ed1t cho b\u1ea1n. R\u1ea5t nhi\u1ec1u l\u1ee3i \u00edch kh\u00f4ng ng\u1edd t\u1eeb t\u01b0 th\u1ebf ch\u00f3 \u00fap m\u1eb7t nh\u01b0\u00a0t\u0103ng c\u01b0\u1eddng c\u01a1 vai, c\u00e1nh tay, \u0111\u00f9i v\u00e0 b\u1eafp ch\u00e2n; gi\u1ea3m \u0111au l\u01b0ng; t\u0103ng c\u01b0\u1eddng tu\u1ea7n ho\u00e0n m\u00e1u v\u00e0 h\u1ec7 mi\u1ec5n d\u1ecbch.<\/p>\n

C\u00e1c b\u1ea1n c\u00f3 th\u1ec3 tham kh\u1ea3o th\u00eam b\u00e0i vi\u1ebft chia s\u1ebb kinh nghi\u1ec7m ch\u1ecdn th\u1ea3m t\u1eadp Yoga t\u1ed1t (t\u00ednh \u0111\u00e0n h\u1ed3i, \u0111\u1ed9 b\u00e1m…) nh\u1eb1m b\u1ea3o \u0111\u1ea3m s\u1ef1 an to\u00e0n khi t\u1eadp chung c\u00f9ng tr\u1ebb c\u00e1c b\u1ea1n nh\u00e9.<\/p>\n

Chia s\u1ebb kinh nghi\u1ec7m l\u1ef1a ch\u1ecdn th\u1ea3m t\u1eadp Yoga t\u1ed1t<\/a><\/p><\/blockquote>\n