{"id":39800,"date":"2025-01-14T08:39:54","date_gmt":"2025-01-14T01:39:54","guid":{"rendered":"https:\/\/purna.vn\/?p=39800"},"modified":"2025-01-18T09:22:58","modified_gmt":"2025-01-18T02:22:58","slug":"huong-dan-bai-tap-tho-luan-phien-qua-tung-ben-mui-nadi-shodhana-pranayama","status":"publish","type":"post","link":"https:\/\/purna.vn\/ja\/huong-dan-bai-tap-tho-luan-phien-qua-tung-ben-mui-nadi-shodhana-pranayama\/","title":{"rendered":"H\u01b0\u1edbng d\u1eabn b\u00e0i t\u1eadp th\u1edf lu\u00e2n phi\u00ean qua t\u1eebng b\u00ean m\u0169i &#8211; Nadi Shodhana Pranayama"},"content":{"rendered":"<p>C\u00e1c b\u1ea1n th\u01b0\u01a1ng m\u1ebfn,<\/p><p>H\u01a1i th\u1edf l\u00e0 m\u1ed9t y\u1ebfu t\u1ed1 quan tr\u1ecdng kh\u00f4ng th\u1ec3 thi\u1ebfu trong yoga b\u1edfi h\u01a1i th\u1edf ch\u00ednh l\u00e0 linh h\u1ed3n c\u1ee7a nh\u1eefng \u0111\u1ed9ng t\u00e1c yoga. Ch\u00ednh v\u00ec v\u1eady m\u00e0 Purna lu\u00f4n ch\u00fa tr\u1ecdng h\u01b0\u1edbng d\u1eabn c\u00e1c b\u00e0i t\u1eadp th\u1edf v\u00e0o \u0111\u1ea7u l\u1edbp h\u1ecdc. Vi\u1ec7c h\u00edt th\u1edf \u0111\u00fang v\u00e0 s\u00e2u kh\u00f4ng ch\u1ec9 \u0111em l\u1ea1i ngu\u1ed3n n\u0103ng l\u01b0\u1ee3ng t\u00edch c\u1ef1c cho c\u01a1 th\u1ec3 m\u00e0 c\u00f2n th\u01b0 gi\u00e3n h\u1ec7 th\u1ea7n kinh v\u00e0 h\u1ed7 tr\u1ee3 m\u1ecdi ng\u01b0\u1eddi th\u1ef1c h\u00e0nh c\u00e1c \u0111\u1ed9ng t\u00e1c yoga t\u1ed1t h\u01a1n. <\/p><p>H\u00f4m nay, Purna mu\u1ed1n h\u01b0\u1edbng d\u1eabn m\u1ecdi ng\u01b0\u1eddi \u0111\u1eb7c bi\u1ec7t l\u00e0 c\u00e1c b\u1ea1n m\u1edbi b\u1eaft \u0111\u1ea7u l\u00e0m quen v\u1edbi yoga b\u00e0i t\u1eadp th\u1edf lu\u00e2n phi\u00ean qua t\u1eebng b\u00ean m\u0169i &#8211; Nadi Shodhana Pranayama. \u0110\u00e2y l\u00e0 b\u00e0i t\u1eadp th\u1edf quen thu\u1ed9c v\u00e0 y\u00eau th\u00edch m\u00e0 m\u00ecnh v\u00e0 c\u00e1c b\u1ea1n h\u1ecdc vi\u00ean th\u1ef1c h\u00e0nh m\u1ed7i ng\u00e0y trong l\u1edbp :).<\/p><p><em>Nadi<\/em>&nbsp;c\u00f3 ngh\u0129a l\u00e0 \u201ck\u00eanh\u201d,&nbsp;<em>Shodhana<\/em>&nbsp;c\u00f3 ngh\u0129a l\u00e0 \u201cl\u00e0m s\u1ea1ch\u201d.&nbsp;<em>Nadi<\/em>&nbsp;<em>Shodhana hay c\u00f2n g\u1ecdi l\u00e0 h\u00edt th\u1edf lu\u00e2n phi\u00ean&nbsp;<\/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><figure class=\"wp-block-embed alignwide is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Purna Yoga Flow | Alternate Nostril Breathing (Nadi Shodhana) - Pranayama Practice for Inner Peace\" width=\"720\" height=\"405\" src=\"https:\/\/www.youtube.com\/embed\/MsdkLe_KcAA?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure><ul class=\"wp-block-list\"><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\n<li>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\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\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\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\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\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\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><\/ul><p>B\u00e0i t\u1eadp h\u00edt th\u1edf tuy \u0111\u01a1n gi\u1ea3n nh\u01b0ng c\u1ef1c k\u1ef3 h\u1eefu \u00edch cho s\u1ee9c kh\u1ecfe c\u1ee7a tinh th\u1ea7n l\u1eabn th\u1ec3 ch\u1ea5t. C\u00e1c b\u1ea1n c\u00f3 th\u1ec3 xem video clip \u0111\u1ec3 hi\u1ec3u r\u00f5 h\u01a1n v\u1ec1 ph\u01b0\u01a1ng ph\u00e1p th\u1edf n\u00e0y. H\u1eb9n g\u1eb7p l\u1ea1i c\u00e1c b\u1ea1n trong c\u00e1c b\u00e0i vi\u1ebft chia s\u1ebb h\u1eefu \u00edch ti\u1ebfp theo nhe.<\/p>","protected":false},"excerpt":{"rendered":"<p>C\u00e1c b\u1ea1n th\u01b0\u01a1ng m\u1ebfn, H\u01a1i th\u1edf l\u00e0 m\u1ed9t y\u1ebfu t\u1ed1 quan tr\u1ecdng kh\u00f4ng th\u1ec3 thi\u1ebfu trong yoga b\u1edfi h\u01a1i th\u1edf ch\u00ednh l\u00e0 linh h\u1ed3n c\u1ee7a nh\u1eefng \u0111\u1ed9ng t\u00e1c yoga. Ch\u00ednh v\u00ec v\u1eady m\u00e0 Purna lu\u00f4n ch\u00fa tr\u1ecdng h\u01b0\u1edbng d\u1eabn c\u00e1c b\u00e0i t\u1eadp th\u1edf v\u00e0o \u0111\u1ea7u l\u1edbp h\u1ecdc. Vi\u1ec7c h\u00edt th\u1edf \u0111\u00fang v\u00e0 s\u00e2u kh\u00f4ng ch\u1ec9&#8230;<\/p>","protected":false},"author":446664,"featured_media":39817,"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":[156],"class_list":["post-39800","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-yoga","tag-pranayama"],"acf":[],"taxonomy_info":{"category":[{"value":16,"label":"Yoga"}],"post_tag":[{"value":156,"label":"Pranayama"}]},"featured_image_src_large":["https:\/\/purna.vn\/wp-content\/uploads\/2025\/01\/Purna-Yoga-Alternate-Nostril-Breathing-Nadi-Shodhana-900x506.jpg",900,506,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":156,"name":"Pranayama","slug":"pranayama","term_group":0,"term_taxonomy_id":156,"taxonomy":"post_tag","description":"","parent":0,"count":1,"filter":"raw"}],"_links":{"self":[{"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/posts\/39800","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=39800"}],"version-history":[{"count":2,"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/posts\/39800\/revisions"}],"predecessor-version":[{"id":39818,"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/posts\/39800\/revisions\/39818"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/media\/39817"}],"wp:attachment":[{"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/media?parent=39800"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/categories?post=39800"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/tags?post=39800"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}