{"id":4943,"date":"2017-06-15T21:32:00","date_gmt":"2017-06-15T14:32:00","guid":{"rendered":"https:\/\/balodeplao.com\/?p=4943"},"modified":"2017-07-11T23:55:38","modified_gmt":"2017-07-11T16:55:38","slug":"meo-hay-tap-tu-the-yoga-dung-tren-vai-sarvangasana-de-dang","status":"publish","type":"post","link":"https:\/\/purna.vn\/ja\/meo-hay-tap-tu-the-yoga-dung-tren-vai-sarvangasana-de-dang\/","title":{"rendered":"M\u1eb9o hay t\u1eadp t\u01b0 th\u1ebf yoga \u0110\u1ee9ng tr\u00ean vai [Sarvangasana] d\u1ec5 d\u00e0ng"},"content":{"rendered":"<p>Ch\u00e0o c\u00e1c t\u00edn \u0111\u1ed3 Yoga,<\/p>\n<p>Sau m\u1ed9t kho\u1ea3ng th\u1eddi gian \u0111i d\u1ea1y, m\u00ecnh quan s\u00e1t kh\u00e1 nhi\u1ec1u h\u1ecdc vi\u00ean g\u1eb7p kh\u00f3 kh\u0103n khi v\u00e0o <strong>t\u01b0 th\u1ebf \u0110\u1ee9ng tr\u00ean vai &#8211; Shoulder Stand<\/strong>. Nhi\u1ec1u ng\u01b0\u1eddi ng\u1ea1i kh\u00f3 m\u00e0 kh\u00f4ng h\u1ec1 mu\u1ed1n th\u1eed qua \u0111\u1ed9ng t\u00e1c n\u00e0y lu\u00f4n. \u0110\u1ee9ng tr\u00ean vai \u0111\u01b0\u1ee3c m\u1ec7nh danh l\u00e0 Queen of Asana. Bi\u1ec7t danh ho\u00e0nh tr\u00e1ng th\u1ebf c\u0169ng \u0111\u1ee7 th\u1ea5y nh\u1eefng l\u1ee3i \u00edch c\u1ee7a t\u01b0 th\u1ebf \u0110\u1ee9ng tr\u00ean vai \u0111\u1ed1i v\u1edbi c\u01a1 th\u1ec3 ch\u00fang ta. V\u00ec v\u1eady m\u00ecnh mu\u1ed1n chia s\u1ebb m\u1ed9t v\u00e0i m\u1eb9o hay gi\u00fap c\u00e1c b\u1ea1n d\u00f9 ch\u01b0a t\u1eadp Yoga bao gi\u1edd \u0111\u1ec1u c\u00f3 th\u1ec3 th\u1ef1c hi\u1ec7n \u0110\u1ee9ng tr\u00ean vai c\u01a1 b\u1ea3n \u0111\u00fang c\u00e1ch nh\u00e9.<\/p>\n<p><strong>T\u01b0 th\u1ebf \u0110\u1ee9ng tr\u00ean vai<\/strong> (T\u00ean ti\u1ebfng Anh l\u00e0 <strong>Shoulder Stand<\/strong>, t\u00ean ti\u1ebfng Ph\u1ea1n l\u00e0 <b>Sarvangasana<\/b>) \u0111\u01b0\u1ee3c xem l\u00e0 M\u1eb9 c\u1ee7a c\u00e1c t\u01b0 th\u1ebf Yoga. \u0110\u1ee9ng tr\u00ean vai gi\u00fap l\u00e0m m\u00e1t, c\u00e2n b\u1eb1ng c\u01a1 th\u1ec3 v\u00e0 l\u00e0m d\u1ecbu h\u1ec7 th\u1ea7n kinh, gi\u00fap c\u01a1 c\u1ed5 v\u00e0 c\u01a1 vai th\u01b0 gi\u00e3n.<\/p>\n<h2>L\u1ee3i \u00edch<\/h2>\n<ul>\n<li>Tuy\u1ebfn gi\u00e1p \u0111\u01b0\u1ee3c k\u00edch th\u00edch, khi\u1ebfn cho m\u1ed9t l\u01b0\u1ee3ng m\u00e1u ch\u1ea3y v\u00e0o n\u01a1i n\u00e0y nhi\u1ec1u h\u01a1n.<\/li>\n<li>T\u0103ng l\u01b0\u1ee3ng m\u00e1u cung c\u1ea5p cho c\u1ed9t s\u1ed1ng, k\u00e9o gi\u1ea3n c\u1ed9t s\u1ed1ng.<\/li>\n<li>Gi\u00fap cho ng\u01b0\u1eddi t\u1eadp ph\u1ea3i h\u00edt th\u1edf b\u1eb1ng b\u1ee5ng, r\u1ea5t t\u1ed1t cho tim v\u00e0 ph\u1ed5i.<\/li>\n<li>\u1ede t\u01b0 th\u1ebf \u0111\u1ee9ng l\u1ed9n ng\u01b0\u1ee3c n\u00e0y, vi\u1ec7c t\u1ee5 m\u00e1u \u1edf c\u00e1c chi d\u01b0\u1edbi \u0111\u01b0\u1ee3c h\u1ea1n ch\u1ebf v\u00e0 th\u00fac \u0111\u1ea9y s\u1ef1 tu\u1ea7n ho\u00e0n, xoa d\u1ecbu c\u00e1c t\u0129nh m\u1ea1ch.<\/li>\n<li>Gi\u1ea3m b\u1edbt t\u00ecnh tr\u1ea1ng tr\u00ec tr\u1ec7 v\u00e0 u\u1ec3 o\u1ea3i. Gi\u00fap \u0111i\u1ec1u tr\u1ecb ch\u1ee9ng tr\u1ea7m c\u1ea3m v\u00e0 m\u1ea5t ng\u1ee7.<\/li>\n<\/ul>\n<h2>K\u1ef9 thu\u1eadt<\/h2>\n<h3>A. V\u00e0o t\u01b0 th\u1ebf<\/h3>\n<p><span style=\"text-decoration: underline;\">B\u01b0\u1edbc 1:<\/span> N\u1eb1m ng\u1eeda tr\u00ean s\u00e0n v\u1edbi hai ch\u00e2n kh\u00e9p l\u1ea1i, c\u00e1nh tay d\u1ecdc theo th\u00e2n ng\u01b0\u1eddi v\u00e0 l\u00f2ng b\u00e0n tay \u00fap xu\u1ed1ng ch\u1ea1m th\u1ea3m. C\u1eb1m h\u01b0\u1edbng v\u1ec1 ng\u1ef1c. G\u1ed1i gi\u1eef th\u1eb3ng tr\u00ean th\u1ea3m. H\u00edt th\u1edf b\u1eb1ng b\u1ee5ng. H\u00edt v\u00e0o s\u00e2u &#8211; b\u1ee5ng n\u00e2ng l\u00ean; th\u1edf ra ch\u1eadm &#8211; b\u1ee5ng h\u1ea1 xu\u1ed1ng.<\/p>\n<p><a href=\"https:\/\/purna.vn\/wp-content\/uploads\/2017\/06\/shoulder-stand01.jpg\" rel=\"attachment wp-att-5371\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-large wp-image-5371\" src=\"https:\/\/purna.vn\/wp-content\/uploads\/2017\/06\/shoulder-stand01-580x900.jpg\" alt=\"\" width=\"580\" height=\"900\" title=\"\" srcset=\"https:\/\/purna.vn\/wp-content\/uploads\/2017\/06\/shoulder-stand01-580x900.jpg 580w, https:\/\/purna.vn\/wp-content\/uploads\/2017\/06\/shoulder-stand01-768x1193.jpg 768w, https:\/\/purna.vn\/wp-content\/uploads\/2017\/06\/shoulder-stand01-720x1118.jpg 720w, https:\/\/purna.vn\/wp-content\/uploads\/2017\/06\/shoulder-stand01-32x50.jpg 32w, https:\/\/purna.vn\/wp-content\/uploads\/2017\/06\/shoulder-stand01-322x500.jpg 322w, https:\/\/purna.vn\/wp-content\/uploads\/2017\/06\/shoulder-stand01.jpg 966w\" sizes=\"auto, (max-width: 580px) 100vw, 580px\" \/><\/a><\/p>\n<p><span style=\"text-decoration: underline;\">B\u01b0\u1edbc 2:<\/span> Gi\u1eef l\u01b0ng, \u0111\u1ea7u v\u00e0 c\u1ed5 tr\u00ean th\u1ea3m. H\u00edt v\u00e0o m\u1ed9t h\u01a1i th\u1eadt s\u00e2u n\u00e2ng ch\u00e2n l\u00ean m\u1ed9t g\u1ed1c 90 \u0111\u1ed9 so v\u1edbi s\u00e0n. M\u0169i ch\u00e2n h\u01b0\u1edbng v\u1ec1 \u0111\u1ea7u, gi\u1eef th\u1eb3ng g\u1ed1i, th\u1ea3 l\u1ecfng vai, gi\u1eef \u0111\u1ea7u ngay gi\u1eefa. L\u01b0u \u00fd kh\u00f4ng \u0111\u01b0\u1ee3c xoay \u0111\u1ea7u sang hai b\u00ean khi th\u1ef1c hi\u1ec7n \u0110\u1ee9ng tr\u00ean vai v\u00ec r\u1ea5t d\u1ec5 tr\u1eadt x\u01b0\u01a1ng c\u1ed5, g\u00e2y t\u1ed5n th\u01b0\u01a1ng cho c\u1ed5.<\/p>\n<p><span style=\"text-decoration: underline;\">B\u01b0\u1edbc 3:<\/span> H\u00edt m\u1ed9t h\u01a1i th\u1eadt s\u00e2u, nh\u1eb9 nh\u00e0ng n\u00e2ng ch\u00e2n v\u00e0 h\u00f4ng t\u00e1ch ra kh\u1ecfi s\u00e0n, ch\u00e2n co l\u1ea1i \u0111\u1eb7t tr\u00ean tr\u00e1n v\u00e0 \u0111\u1eb7t hai b\u00e0n tay tr\u00ean th\u1eaft l\u01b0ng. Sau \u0111\u00f3 b\u1ea1n nh\u1eb9 nh\u00e0ng \u0111i\u1ec1u ch\u1ec9nh hai c\u00e1nh tay song song c\u00e0ng nhi\u1ec1u c\u00e0ng t\u1ed1t v\u00e0 hai c\u00f9i ch\u1ecf gi\u1eef g\u1ea7n nhau h\u1ebft s\u1ee9c c\u00f3 th\u1ec3.<\/p>\n<p><a href=\"https:\/\/purna.vn\/wp-content\/uploads\/2017\/06\/shoulder-stand023.jpg\" rel=\"attachment wp-att-5373\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-large wp-image-5373\" src=\"https:\/\/purna.vn\/wp-content\/uploads\/2017\/06\/shoulder-stand023-688x900.jpg\" alt=\"\" width=\"688\" height=\"900\" title=\"\" srcset=\"https:\/\/purna.vn\/wp-content\/uploads\/2017\/06\/shoulder-stand023-688x900.jpg 688w, https:\/\/purna.vn\/wp-content\/uploads\/2017\/06\/shoulder-stand023-768x1004.jpg 768w, https:\/\/purna.vn\/wp-content\/uploads\/2017\/06\/shoulder-stand023-720x942.jpg 720w, https:\/\/purna.vn\/wp-content\/uploads\/2017\/06\/shoulder-stand023-38x50.jpg 38w, https:\/\/purna.vn\/wp-content\/uploads\/2017\/06\/shoulder-stand023-382x500.jpg 382w, https:\/\/purna.vn\/wp-content\/uploads\/2017\/06\/shoulder-stand023.jpg 1147w\" sizes=\"auto, (max-width: 688px) 100vw, 688px\" \/><\/a><\/p>\n<p><span style=\"text-decoration: underline;\">B\u01b0\u1edbc 4:<\/span> \u0110\u1ec3 v\u00e0o t\u01b0 th\u1ebf \u0110\u1ee9ng tr\u00ean vai tr\u1ecdn v\u1eb9n, ti\u1ebfp t\u1ee5c h\u00edt s\u00e2u v\u00e0 n\u00e2ng ng\u01b0\u1eddi l\u00ean cho \u0111\u1ebfn khi ch\u00e2n th\u1eb3ng l\u00ean tr\u1ea7n nh\u00e0. C\u1eb1m h\u01b0\u1edbng v\u1ec1 ng\u1ef1c. \u00a0C\u00e1c ng\u00f3n tay h\u01b0\u1edbng v\u1ec1 th\u1eaft l\u01b0ng. B\u1ea1n di chuy\u1ec3n hai b\u00e0n tay l\u1ea1i g\u1ea7n v\u1ec1 vai c\u00e0ng nhi\u1ec1u c\u00e0ng t\u1ed1t \u0111\u1ec3 l\u01b0ng th\u1eb3ng.\u00a0G\u1ed1i gi\u1eef th\u1eb3ng, ch\u00e2n th\u1ea3 l\u1ecfng. Tr\u1ecdng l\u01b0\u1ee3ng c\u01a1 th\u1ec3 l\u00fac n\u00e0y n\u1eb1m tr\u00ean hai c\u00f9i ch\u1ecf, kh\u00f4ng \u0111\u1ec3 vai v\u00e0 c\u1ed5 ch\u1ecbu qu\u00e1 nhi\u1ec1u l\u1ef1c.<\/p>\n<p><a href=\"https:\/\/purna.vn\/wp-content\/uploads\/2017\/06\/shoulder-stand013.jpg\" rel=\"attachment wp-att-5374\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-large wp-image-5374\" src=\"https:\/\/purna.vn\/wp-content\/uploads\/2017\/06\/shoulder-stand013-607x900.jpg\" alt=\"\" width=\"607\" height=\"900\" title=\"\" srcset=\"https:\/\/purna.vn\/wp-content\/uploads\/2017\/06\/shoulder-stand013-607x900.jpg 607w, https:\/\/purna.vn\/wp-content\/uploads\/2017\/06\/shoulder-stand013-768x1139.jpg 768w, https:\/\/purna.vn\/wp-content\/uploads\/2017\/06\/shoulder-stand013-720x1068.jpg 720w, https:\/\/purna.vn\/wp-content\/uploads\/2017\/06\/shoulder-stand013-34x50.jpg 34w, https:\/\/purna.vn\/wp-content\/uploads\/2017\/06\/shoulder-stand013-337x500.jpg 337w, https:\/\/purna.vn\/wp-content\/uploads\/2017\/06\/shoulder-stand013.jpg 1011w\" sizes=\"auto, (max-width: 607px) 100vw, 607px\" \/><\/a><\/p>\n<p><span style=\"text-decoration: underline;\">B\u01b0\u1edbc 5:<\/span> Khi \u0111\u00e3 v\u00e0o t\u01b0 th\u1ebf ho\u00e0n ch\u1ec9nh, b\u1ea1n t\u1eadp trung v\u00e0o \u0111i\u1ec3m gi\u1eefa cu\u1ed1n h\u1ecdng, h\u00edt th\u1edf b\u1eb1ng b\u1ee5ng v\u00e0 c\u1ea3m nh\u1eadn m\u00e1u t\u1eeb ph\u1ea7n d\u01b0\u1edbi c\u01a1 th\u1ec3 tr\u00e0n v\u1ec1 tuy\u1ebfn gi\u00e1p ngay c\u1ed5 h\u1ecdng c\u1ee7a m\u00ecnh.<\/p>\n<p><strong>C\u00f3 2 tr\u01b0\u1eddng ph\u00e1i v\u00e0o t\u01b0 th\u1ebf \u0110\u1ee9ng tr\u00ean vai ho\u00e0n ch\u1ec9nh:<\/strong><\/p>\n<p><span style=\"text-decoration: underline;\">Theo Sivananda Yoga:<\/span> Khi \u0111\u00e3 v\u00e0o t\u01b0 th\u1ebf \u0110\u1ee9ng tr\u00ean vai ho\u00e0n ch\u1ec9nh, b\u00e0n ch\u00e2n th\u1ea3 l\u1ecfng, tr\u1ecdng l\u01b0\u1ee3ng c\u01a1 th\u1ec3 ph\u1ea7n l\u1edbn \u0111\u1eb7t l\u00ean b\u00e0n tay v\u00e0 c\u00e1nh tay ch\u1ed1ng \u0111\u1ee1 l\u01b0ng<\/p>\n<p><span style=\"text-decoration: underline;\">Theo Anusara Yoga:\u00a0<\/span>Khi \u0111\u00e3 v\u00e0o t\u01b0 th\u1ebf \u0110\u1ee9ng tr\u00ean vai ho\u00e0n ch\u1ec9nh, c\u01a1 \u0111\u00f9i \u0111\u01b0\u1ee3c si\u1ebft l\u1ea1i, b\u00e0n ch\u00e2n song song v\u1edbi s\u00e0n. L\u00fac n\u00e0y l\u00f2ng b\u00e0n ch\u00e2n \u0111\u01b0\u1ee3c \u0111\u1ea9y l\u00ean k\u00edch ho\u1ea1t nh\u1eefng \u0111i\u1ec3m ch\u1ea1m s\u00e0n d\u01b0\u1edbi l\u00f2ng b\u00e0n ch\u00e2n, m\u0169i ch\u00e2n h\u01b0\u1edbng v\u1ec1 \u0111\u00e2u. Sau \u0111\u00f3, c\u01a1 \u0111\u00f9i v\u1eabn si\u1ebft, h\u01b0\u1ee1ng m\u0169i ch\u00e2n 45 \u0111\u1ed9 so v\u1edbi m\u1eb7t s\u00e0n \u0111\u1ec3 quay v\u1ec1 tr\u1ea1ng th\u00e1i t\u1ef1 nhi\u00ean c\u1ee7a b\u00e0n ch\u00e2n.<\/p>\n<p>Theo m\u00ecnh c\u1ea3 hai c\u00e1ch tr\u00ean \u0111\u1ec1u c\u00f3 \u01b0u v\u00e0 nh\u01b0\u1ee3c \u0111i\u1ec3m. Theo Sivananda, n\u1ebfu nh\u01b0 b\u1ea1n th\u1ea3 l\u1ecfng b\u00e0n ch\u00e2n, c\u01a1 \u0111\u00f9i th\u1ea3 l\u1ecfng th\u00ec l\u1ef1c s\u1ebd n\u1eb1m tr\u00ean c\u00f9i ch\u1ecf v\u00e0 vai r\u1ea5t nhi\u1ec1u. Ngo\u00e0i ra, d\u1eabn \u0111\u1ebfn vi\u1ec7c m\u00f4ng l\u00fac n\u00e0y c\u00f3 xu h\u01b0\u1edbng b\u1ecb x\u1ec7 xu\u1ed1ng, \u0111\u00e8 th\u00eam l\u1ef1c l\u00ean tay v\u00e0 c\u00f9i ch\u1ecf. Theo Anusara, khi c\u01a1 \u0111\u00f9i si\u1ebft l\u1ea1i, ch\u00e2n v\u00e0 l\u01b0ng s\u1ebd \u0111\u01b0\u1ee3c k\u00e9o th\u1eb3ng h\u01a1n. Vi\u1ec7c n\u00e0y gi\u1ea3m b\u1edbt \u00e1p l\u1ef1c cho c\u00e1nh tay v\u00e0 b\u00e0n tay.<\/p>\n<p>Theo m\u00ecnh c\u1ea3m nh\u1eadn: Khi m\u00ecnh si\u1ebft c\u01a1 \u0111\u00f9i, si\u1ebft c\u01a1 b\u1ee5ng, c\u1ed1 g\u1eafng du\u1ed7i d\u00e0i ch\u00e2n, h\u01b0\u1edbng b\u1ee5ng ra xa kh\u1ecfi ng\u01b0\u1eddi th\u00ec l\u01b0ng m\u00ecnh \u0111\u01b0\u1ee3c gi\u1eef th\u1eb3ng. L\u1ef1c ph\u00e2n b\u1ed1 \u0111\u1ec1u l\u00ean c\u01a1 \u0111\u00f9i, c\u01a1 b\u1ee5ng, vai v\u00e0 c\u00e1nh tay. M\u00f4ng c\u0169ng \u0111\u01b0\u1ee3c k\u00e9o l\u00ean cao ch\u1ee9 kh\u00f4ng x\u1ec7 xu\u1ed1ng \u0111\u00e8 th\u00eam l\u1ef1c v\u00e0o tay. C\u1ea3m gi\u00e1c d\u1ec5 ch\u1ecbu h\u01a1n cho ph\u1ea7n vai v\u00e0 c\u00e1nh tay n\u00ean m\u00ecnh gi\u1eef \u0111\u1ed9ng t\u00e1c l\u00e2u h\u01a1n.<\/p>\n<h3>B. Tho\u00e1t th\u1ebf<\/h3>\n<ul>\n<li>Nh\u1eb9 nh\u00e0ng \u0111\u1eb7t tay tr\u00ean s\u00e0n, l\u00f2ng b\u00e0n tay \u00fap xu\u1ed1ng m\u1eb7t th\u1ea3m.<\/li>\n<li>Co h\u00f4ng, ch\u1eadm r\u00e3i \u0111\u01b0a hai ch\u00e2n h\u01b0\u1edbng v\u1ec1 s\u00e0n ph\u00eda sau l\u01b0ng. B\u1ea1n s\u1eed d\u1ee5ng tay nh\u01b0 m\u1ed9t chi\u1ebfc \u0111\u00f2n b\u1ea7y, t\u1eeb t\u1eeb cu\u1ed9n ng\u01b0\u1eddi xu\u1ed1ng t\u1eebng \u0111\u1ed1t s\u1ed1ng m\u1ed9t t\u1eebng \u0111\u1ed1t s\u1ed1ng m\u1ed9t.<\/li>\n<li>\u0110\u1ea7u n\u1eb1m tr\u00ean s\u00e0n, \u0111\u1ea7u g\u1ed1i th\u1eb3ng, hai c\u00e1nh tay song song. Khi l\u01b0ng \u0111\u00e3 ch\u1ea1m s\u00e0n th\u00ec b\u1ea1n d\u00f9ng c\u01a1 b\u1ee5ng h\u1ea1 th\u1ea5p ch\u00e2n xu\u1ed1ng th\u1ea3m.<\/li>\n<\/ul>\n<p><a href=\"https:\/\/purna.vn\/wp-content\/uploads\/2017\/06\/shoulder-stand033.jpg\" rel=\"attachment wp-att-5375\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-large wp-image-5375\" src=\"https:\/\/purna.vn\/wp-content\/uploads\/2017\/06\/shoulder-stand033-611x900.jpg\" alt=\"\" width=\"611\" height=\"900\" title=\"\" srcset=\"https:\/\/purna.vn\/wp-content\/uploads\/2017\/06\/shoulder-stand033-611x900.jpg 611w, https:\/\/purna.vn\/wp-content\/uploads\/2017\/06\/shoulder-stand033-768x1132.jpg 768w, https:\/\/purna.vn\/wp-content\/uploads\/2017\/06\/shoulder-stand033-720x1061.jpg 720w, https:\/\/purna.vn\/wp-content\/uploads\/2017\/06\/shoulder-stand033-34x50.jpg 34w, https:\/\/purna.vn\/wp-content\/uploads\/2017\/06\/shoulder-stand033-339x500.jpg 339w, https:\/\/purna.vn\/wp-content\/uploads\/2017\/06\/shoulder-stand033.jpg 1018w\" sizes=\"auto, (max-width: 611px) 100vw, 611px\" \/><\/a><\/p>\n<ul>\n<li>Cu\u1ed1i c\u00f9ng, th\u01b0 gi\u00e3n trong t\u01b0 th\u1ebf X\u00e1c Ch\u1ebft (Corpse Pose) tay t\u00e1ch 45 \u0111\u1ed9 so v\u1edbi th\u00e2n ng\u01b0\u1eddi, l\u00f2ng b\u00e0n tay h\u01b0\u1edbng l\u00ean, ch\u00e2n t\u00e1ch r\u1ed9ng b\u1eb1ng vai, th\u1ea3 l\u1ecfng c\u01a1 th\u1ec3. H\u00edt th\u1edd s\u00e2u b\u1eb1ng b\u1ee5ng.<\/li>\n<\/ul>\n<p><a href=\"https:\/\/purna.vn\/wp-content\/uploads\/2017\/06\/shoulder-stand01.jpg\" rel=\"attachment wp-att-5371\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-large wp-image-5371\" src=\"https:\/\/purna.vn\/wp-content\/uploads\/2017\/06\/shoulder-stand01-580x900.jpg\" alt=\"\" width=\"580\" height=\"900\" title=\"\" srcset=\"https:\/\/purna.vn\/wp-content\/uploads\/2017\/06\/shoulder-stand01-580x900.jpg 580w, https:\/\/purna.vn\/wp-content\/uploads\/2017\/06\/shoulder-stand01-768x1193.jpg 768w, https:\/\/purna.vn\/wp-content\/uploads\/2017\/06\/shoulder-stand01-720x1118.jpg 720w, https:\/\/purna.vn\/wp-content\/uploads\/2017\/06\/shoulder-stand01-32x50.jpg 32w, https:\/\/purna.vn\/wp-content\/uploads\/2017\/06\/shoulder-stand01-322x500.jpg 322w, https:\/\/purna.vn\/wp-content\/uploads\/2017\/06\/shoulder-stand01.jpg 966w\" sizes=\"auto, (max-width: 580px) 100vw, 580px\" \/><\/a><\/p>\n<h2>L\u1ed7i th\u01b0\u1eddng g\u1eb7p<\/h2>\n<ul>\n<li>Ch\u00e2n co, \u0111\u1ea7u g\u1ed1i kh\u00f4ng th\u1eb1ng, hai b\u00e0n ch\u00e2n t\u00e1ch r\u1ed9ng<\/li>\n<li>Ng\u1ef1c kh\u00f4ng h\u01b0\u1edbng v\u1ec1 c\u1ea7m, b\u1ecb \u0111\u1ed5 v\u1ec1 ph\u00eda s\u00e0n<\/li>\n<li>L\u01b0ng g\u00e3y, kh\u00f4ng th\u1eb3ng<\/li>\n<li>C\u00f9i ch\u1ecf hai tay c\u00e1ch qu\u00e1 xa nhau<\/li>\n<li>\u0110\u1ea7u nghi\u00eang l\u1ec7ch sang m\u1ed9t b\u00ean<\/li>\n<\/ul>\n<h2>M\u1eb9o hay v\u00e0o t\u01b0 th\u1ebf \u0111\u00fang<\/h2>\n<p>L\u00fac m\u1edbi t\u1eadp \u0110\u1ee9ng tr\u00ean vai, m\u00ecnh c\u0169ng v\u01b0\u1edbng h\u1ebft t\u1ea5t c\u1ea3 nh\u1eefng l\u1ed7i th\u01b0\u1eddng g\u1eb7p b\u00ean tr\u00ean. \u0110a ph\u1ea7n ng\u01b0\u1eddi m\u1edbi l\u00e0m quen Yoga \u0111\u1ec1u ch\u01b0a s\u1eed d\u1ee5ng \u0111\u1ee7 l\u1ef1c c\u01a1 b\u1ee5ng v\u00e0 c\u01a1 \u0111\u00f9i. Do \u0111\u00f3, l\u01b0ng th\u01b0\u1eddng kh\u00f4ng \u0111\u01b0\u1ee3c gi\u1eef th\u1eb3ng v\u00e0 m\u00f4ng b\u1ecb tr\u00ec n\u1eb7ng xu\u1ed1ng hai b\u00e0n tay.<\/p>\n<p>M\u00ecnh khuy\u00ean c\u00e1c b\u1ea1n n\u00ean t\u1eadp v\u1edbi t\u01b0\u1eddng tr\u01b0\u1edbc. C\u00e1ch n\u00e0y gi\u00fap c\u00e1c b\u1ea1n th\u1ef1c hi\u1ec7n t\u01b0 th\u1ebf \u0111\u00fang, \u0111\u1ed3ng th\u1eddi c\u1ea3m nh\u1eadn c\u00e1c nh\u00f3m c\u01a1 \u0111\u01b0\u1ee3c s\u1eed d\u1ee5ng d\u1ec5 d\u00e0ng h\u01a1n.<\/p>\n<h3>V\u00e0o t\u01b0 th\u1ebf<\/h3>\n<p><span style=\"text-decoration: underline;\">B\u01b0\u1edbc 1:<\/span> B\u1ea1n k\u00e9o th\u1ea3m t\u1eadp l\u1ea1i s\u00e1t ch\u00e2n m\u1ed9t b\u1ee9c t\u01b0\u1eddng. Sau \u0111\u00f3, \u0111\u1eb7t m\u00f4ng ng\u1ed3i s\u00e1t ch\u00e2n t\u01b0\u1eddng, h\u1ea1 l\u01b0ng xu\u1ed1ng th\u1ea3m, hai ch\u00e2n th\u1ea3 l\u1ecfng d\u00e0i ra tr\u00ean t\u01b0\u1eddng.<\/p>\n<p><a href=\"https:\/\/purna.vn\/wp-content\/uploads\/2017\/06\/shoulder-stand043.jpg\" rel=\"attachment wp-att-5376\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-large wp-image-5376\" src=\"https:\/\/purna.vn\/wp-content\/uploads\/2017\/06\/shoulder-stand043-583x900.jpg\" alt=\"\" width=\"583\" height=\"900\" title=\"\" srcset=\"https:\/\/purna.vn\/wp-content\/uploads\/2017\/06\/shoulder-stand043-583x900.jpg 583w, https:\/\/purna.vn\/wp-content\/uploads\/2017\/06\/shoulder-stand043-768x1186.jpg 768w, https:\/\/purna.vn\/wp-content\/uploads\/2017\/06\/shoulder-stand043-720x1112.jpg 720w, https:\/\/purna.vn\/wp-content\/uploads\/2017\/06\/shoulder-stand043-32x50.jpg 32w, https:\/\/purna.vn\/wp-content\/uploads\/2017\/06\/shoulder-stand043-324x500.jpg 324w, https:\/\/purna.vn\/wp-content\/uploads\/2017\/06\/shoulder-stand043.jpg 971w\" sizes=\"auto, (max-width: 583px) 100vw, 583px\" \/><\/a><\/p>\n<p><a href=\"https:\/\/purna.vn\/wp-content\/uploads\/2017\/06\/shoulder-stand053.jpg\" rel=\"attachment wp-att-5377\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-large wp-image-5377\" src=\"https:\/\/purna.vn\/wp-content\/uploads\/2017\/06\/shoulder-stand053-542x900.jpg\" alt=\"\" width=\"542\" height=\"900\" title=\"\" srcset=\"https:\/\/purna.vn\/wp-content\/uploads\/2017\/06\/shoulder-stand053-542x900.jpg 542w, https:\/\/purna.vn\/wp-content\/uploads\/2017\/06\/shoulder-stand053-768x1276.jpg 768w, https:\/\/purna.vn\/wp-content\/uploads\/2017\/06\/shoulder-stand053-720x1196.jpg 720w, https:\/\/purna.vn\/wp-content\/uploads\/2017\/06\/shoulder-stand053-30x50.jpg 30w, https:\/\/purna.vn\/wp-content\/uploads\/2017\/06\/shoulder-stand053-301x500.jpg 301w, https:\/\/purna.vn\/wp-content\/uploads\/2017\/06\/shoulder-stand053.jpg 903w\" sizes=\"auto, (max-width: 542px) 100vw, 542px\" \/><\/a><\/p>\n<p>B\u01b0\u1edbc 2: B\u1ea1n d\u00f9ng c\u01a1 \u0111\u00f9i k\u00e9o du\u1ed7i d\u00e0i hai ch\u00e2n \u0111i xa th\u00e2n ng\u01b0\u1eddi. M\u0169i ch\u00e2n h\u01b0\u1edbng va\u00f2 t\u01b0\u1eddng.<\/p>\n<p><span style=\"text-decoration: underline;\">B\u01b0\u1edbc 3:<\/span> B\u1ea1n ti\u1ebfp t\u1ee5c d\u00f9ng c\u01a1 b\u1ee5ng v\u00e0 c\u01a1 \u0111\u00f9i r\u01b0\u1edbn ng\u01b0\u1eddi, k\u00e9o du\u1ed7i t\u1ed1i \u0111a c\u01a1 th\u1ec3 v\u1ec1 ph\u00eda b\u1ee9c t\u01b0\u1eddng. Sau \u0111\u00f3, d\u00f9ng hai b\u00e0n tay \u0111\u1ee1 l\u1ea5y l\u01b0ng sao cho c\u1eb1m h\u01b0\u1edbng v\u1ec1 ng\u1ef1c. Hai c\u00e1nh tay song song c\u00e0ng nhi\u1ec1u c\u00e0ng t\u1ed1t v\u00e0 hai c\u00f9i ch\u1ecf gi\u1eef g\u1ea7n nhau h\u1ebft s\u1ee9c c\u00f3 th\u1ec3 \u0111\u1ebfn khi l\u01b0ng v\u00e0 ch\u00e2n n\u1eb1m tr\u00ean m\u1ed9t \u0111\u01b0\u1eddng th\u1eb3ng.<\/p>\n<p><a href=\"https:\/\/purna.vn\/wp-content\/uploads\/2017\/06\/shoulder-stand073.jpg\" rel=\"attachment wp-att-5378\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-large wp-image-5378\" src=\"https:\/\/purna.vn\/wp-content\/uploads\/2017\/06\/shoulder-stand073-675x900.jpg\" alt=\"\" width=\"675\" height=\"900\" title=\"\" srcset=\"https:\/\/purna.vn\/wp-content\/uploads\/2017\/06\/shoulder-stand073-675x900.jpg 675w, https:\/\/purna.vn\/wp-content\/uploads\/2017\/06\/shoulder-stand073-768x1024.jpg 768w, https:\/\/purna.vn\/wp-content\/uploads\/2017\/06\/shoulder-stand073-720x960.jpg 720w, https:\/\/purna.vn\/wp-content\/uploads\/2017\/06\/shoulder-stand073-38x50.jpg 38w, https:\/\/purna.vn\/wp-content\/uploads\/2017\/06\/shoulder-stand073-375x500.jpg 375w, https:\/\/purna.vn\/wp-content\/uploads\/2017\/06\/shoulder-stand073.jpg 1125w\" sizes=\"auto, (max-width: 675px) 100vw, 675px\" \/><\/a><\/p>\n<p><span style=\"text-decoration: underline;\">B\u01b0\u1edbc 4:<\/span> Khi \u0111\u00e3 v\u00e0o t\u01b0 th\u1ebf ho\u00e0n ch\u1ec9nh, b\u1ea1n t\u1eadp trung v\u00e0o \u0111i\u1ec3m gi\u1eefa cu\u1ed1n h\u1ecdng, h\u00edt th\u1edf b\u1eb1ng b\u1ee5ng v\u00e0 c\u1ea3m nh\u1eadn m\u00e1u t\u1eeb ph\u1ea7n d\u01b0\u1edbi c\u01a1 th\u1ec3 tr\u00e0n v\u1ec1 tuy\u1ebfn gi\u00e1p ngay c\u1ed5 h\u1ecdng c\u1ee7a m\u00ecnh.<\/p>\n<p><a href=\"https:\/\/purna.vn\/wp-content\/uploads\/2017\/06\/shoulder-stand083.jpg\" rel=\"attachment wp-att-5379\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-large wp-image-5379\" src=\"https:\/\/purna.vn\/wp-content\/uploads\/2017\/06\/shoulder-stand083-675x900.jpg\" alt=\"\" width=\"675\" height=\"900\" title=\"\" srcset=\"https:\/\/purna.vn\/wp-content\/uploads\/2017\/06\/shoulder-stand083-675x900.jpg 675w, https:\/\/purna.vn\/wp-content\/uploads\/2017\/06\/shoulder-stand083-768x1024.jpg 768w, https:\/\/purna.vn\/wp-content\/uploads\/2017\/06\/shoulder-stand083-720x960.jpg 720w, https:\/\/purna.vn\/wp-content\/uploads\/2017\/06\/shoulder-stand083-38x50.jpg 38w, https:\/\/purna.vn\/wp-content\/uploads\/2017\/06\/shoulder-stand083-375x500.jpg 375w, https:\/\/purna.vn\/wp-content\/uploads\/2017\/06\/shoulder-stand083.jpg 1125w\" sizes=\"auto, (max-width: 675px) 100vw, 675px\" \/><\/a><\/p>\n<h3>Tho\u00e1t t\u01b0 th\u1ebf<\/h3>\n<p>D\u0129 nhi\u00ean t\u1eadp v\u1edbi t\u01b0\u1eddng, c\u00e1ch tho\u00e1t kh\u1ecfi t\u01b0 th\u1ebf s\u1ebd d\u1ec5 d\u00e0ng h\u01a1n. B\u1ea1n ch\u1ec9 c\u1ea7n th\u1ea3 l\u1ecfng hai c\u00e1nh tai tr\u00ean s\u00e0n, c\u1ea1nh th\u00e2n ng\u01b0\u1eddi v\u1edbi l\u00f2ng b\u00e0n tay \u00fap xu\u1ed1ng. Sau \u0111\u00f3 ch\u1eadm r\u00e3i h\u1ea1 l\u01b0ng, h\u1ea1 vai xu\u1ed1ng th\u1ea3m. Ch\u00e2n g\u00e1c th\u1eb3ng l\u00ean t\u01b0\u1eddng th\u01b0 gi\u00e3n th\u00f4i.<\/p>\n<p><a href=\"https:\/\/purna.vn\/wp-content\/uploads\/2017\/06\/shoulder-stand093.jpg\" rel=\"attachment wp-att-5380\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-large wp-image-5380\" src=\"https:\/\/purna.vn\/wp-content\/uploads\/2017\/06\/shoulder-stand093-675x900.jpg\" alt=\"\" width=\"675\" height=\"900\" title=\"\" srcset=\"https:\/\/purna.vn\/wp-content\/uploads\/2017\/06\/shoulder-stand093-675x900.jpg 675w, https:\/\/purna.vn\/wp-content\/uploads\/2017\/06\/shoulder-stand093-768x1024.jpg 768w, https:\/\/purna.vn\/wp-content\/uploads\/2017\/06\/shoulder-stand093-720x960.jpg 720w, https:\/\/purna.vn\/wp-content\/uploads\/2017\/06\/shoulder-stand093-38x50.jpg 38w, https:\/\/purna.vn\/wp-content\/uploads\/2017\/06\/shoulder-stand093-375x500.jpg 375w, https:\/\/purna.vn\/wp-content\/uploads\/2017\/06\/shoulder-stand093.jpg 1125w\" sizes=\"auto, (max-width: 675px) 100vw, 675px\" \/><\/a><\/p>\n<p>V\u1edbi m\u1eb9o m\u1edbi n\u00e0y, c\u00e1c b\u1ea1n m\u1edbi t\u1eadp \u0111\u1eebng lo ng\u1ea1i t\u01b0 th\u1ebf \u0110\u1ee9ng tr\u00ean vai n\u1eefa nh\u00e9. C\u00e1c b\u1ea1n ch\u1ec9 c\u1ea7n ch\u1eadm r\u00e3i s\u1eed d\u1ee5ng \u0111\u00fang ph\u1ea7n c\u01a1 v\u00e0 m\u1ed9t ch\u00fat t\u00e2m \u00fd v\u00e0o \u0111\u1ed9ng t\u00e1c l\u00e0 c\u00f3 th\u1ec3 th\u1ef1c hi\u1ec7n \u0111\u00fang th\u00f4i. Trong tr\u01b0\u1eddng h\u1ee3p b\u1ea1n hay b\u1ecb \u0111au c\u1ed5 th\u00ec h\u00e3y<strong> l\u00f3t m\u1ed9t chi\u1ebfc kh\u0103n ngay d\u01b0\u1edbi vai<\/strong> \u0111\u1ec3 c\u1ed5 v\u1eabn gi\u1eef \u0111\u01b0\u1ee3c \u0111\u1ed9 cong t\u1ef1 nhi\u00ean. Khi gi\u1eef t\u01b0 th\u1ebf, c\u00e1c b\u1ea1n s\u1ebd th\u1ea5y tho\u1ea3i m\u00e1i v\u00e0 d\u1ec5 d\u00e0ng h\u01a1n \u0111\u1ea5y.<\/p>\n<p>N\u1ebfu c\u00e1c b\u1ea1n mu\u1ed1n c\u00f3 c\u01a1 h\u1ed9i t\u00ecm hi\u1ec3u v\u1ec1 d\u00f2ng yoga c\u1ed5 \u0111i\u1ec3n v\u1edbi Purna th\u00ec \u0111\u1eebng ng\u1ea7n ng\u1ea1i \u0111\u0103ng k\u00ed theo link b\u00ean d\u01b0\u1edbi. \u01afu \u0111\u00e3i h\u1ea5p d\u1eabn cho ng\u00e0y h\u1ecdc th\u1eed \u0111\u1ea7u ti\u00ean ho\u00e0n to\u00e0n mi\u1ec5n ph\u00ed nha.<\/p>\n<blockquote class=\"wp-embedded-content\" data-secret=\"pshDHpTrPV\"><p><a href=\"https:\/\/purna.vn\/ja\/thong-tin-khoa-hoc-sivananda-yoga-chinh-thuc-khai-giang-vao-thang-052017\/\">Th\u00f4ng tin Kho\u00e1 h\u1ecdc Sivananda Yoga ch\u00ednh th\u1ee9c khai gi\u1ea3ng v\u00e0o th\u00e1ng 05\/2017<\/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;Th\u00f4ng tin Kho\u00e1 h\u1ecdc Sivananda Yoga ch\u00ednh th\u1ee9c khai gi\u1ea3ng v\u00e0o th\u00e1ng 05\/2017&#8221; &#8212; purna\" src=\"https:\/\/purna.vn\/thong-tin-khoa-hoc-sivananda-yoga-chinh-thuc-khai-giang-vao-thang-052017\/embed\/#?secret=uI5e3HHaUi#?secret=pshDHpTrPV\" data-secret=\"pshDHpTrPV\" width=\"600\" height=\"338\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe><\/p>\n<p>H\u00ecnh: nh\u1eefng h\u1ecdc vi\u00ean \u0111\u00e1ng y\u00eau c\u1ee7a m\u00ecnh tho\u1ea3i m\u00e1i trong t\u01b0 th\u1ebf \u0110\u1ee9ng tr\u00ean vai d\u1ef1a t\u01b0\u1eddng \u0111\u00e2y<\/p>\n<div class=\"sli-oembed\"><\/div>\n<p>Ch\u00fac c\u00e1c b\u1ea1n th\u00e0nh c\u00f4ng v\u00e0 duy tr\u00ec t\u1eadp Yoga m\u1ed7i ng\u00e0y nh\u00e9.<\/p>\n<p>\u30d7\u30eb\u30ca<\/p>","protected":false},"excerpt":{"rendered":"<p>Ch\u00e0o c\u00e1c t\u00edn \u0111\u1ed3 Yoga, Sau m\u1ed9t kho\u1ea3ng th\u1eddi gian \u0111i d\u1ea1y, m\u00ecnh quan s\u00e1t kh\u00e1 nhi\u1ec1u h\u1ecdc vi\u00ean g\u1eb7p kh\u00f3 kh\u0103n khi v\u00e0o t\u01b0 th\u1ebf \u0110\u1ee9ng tr\u00ean vai &#8211; Shoulder Stand. Nhi\u1ec1u ng\u01b0\u1eddi ng\u1ea1i kh\u00f3 m\u00e0 kh\u00f4ng h\u1ec1 mu\u1ed1n th\u1eed qua \u0111\u1ed9ng t\u00e1c n\u00e0y lu\u00f4n. \u0110\u1ee9ng tr\u00ean vai \u0111\u01b0\u1ee3c m\u1ec7nh danh l\u00e0 Queen of&#8230;<\/p>","protected":false},"author":446664,"featured_media":5374,"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-4943","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\/2017\/06\/shoulder-stand013-607x900.jpg",607,900,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":false,"_links":{"self":[{"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/posts\/4943","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=4943"}],"version-history":[{"count":0,"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/posts\/4943\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/media\/5374"}],"wp:attachment":[{"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/media?parent=4943"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/categories?post=4943"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/tags?post=4943"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}