{"id":6102,"date":"2017-10-19T21:56:48","date_gmt":"2017-10-19T14:56:48","guid":{"rendered":"https:\/\/purna.vn\/?p=6102"},"modified":"2017-10-19T22:04:07","modified_gmt":"2017-10-19T15:04:07","slug":"dong-tac-yoga-don-gian-khoi-dong-ngay-moi-day-nang-luong","status":"publish","type":"post","link":"https:\/\/purna.vn\/ja\/dong-tac-yoga-don-gian-khoi-dong-ngay-moi-day-nang-luong\/","title":{"rendered":"\u0110\u1ed9ng t\u00e1c yoga \u0111\u01a1n gi\u1ea3n kh\u1edfi \u0111\u1ed9ng ng\u00e0y m\u1edbi \u0111\u1ea7y n\u0103ng l\u01b0\u1ee3ng"},"content":{"rendered":"

\u0110a ph\u1ea7n c\u00e1c b\u1ea1n h\u1ecdc vi\u00ean \u0111\u1ec1u n\u0103ng n\u1ed5 \u0111\u0103ng k\u00fd l\u1edbp yoga v\u00e0o s\u00e1ng s\u1edbm<\/a> khi m\u1eb7t tr\u1eddi v\u1eeba l\u00f3 d\u1ea1ng. B\u1edfi \u0111\u00e2y l\u00e0 c\u00e1ch b\u1eaft \u0111\u1ea7u ng\u00e0y m\u1edbi t\u1ed1t nh\u1ea5t tr\u01b0\u1edbc khi lao v\u00e0o gu\u1ed3ng c\u00f4ng vi\u1ec7c b\u1ea5t t\u1eadn c\u1ea3 ng\u00e0y. Tuy nhi\u00ean, kh\u00f4ng ph\u1ea3i ai c\u0169ng \u0111\u1ee7 ngh\u1ecb l\u1ef1c phi th\u01b0\u1eddng \u0111\u1ec3 b\u01b0\u1edbc ra kh\u1ecfi nh\u00e0 s\u1edbm tinh m\u01a1 thay v\u00ec ng\u1ee7 v\u00f9i trong ch\u0103n \u00eam n\u1ec7m \u1ea5m.<\/p>\n

Do \u0111\u00f3, kh\u00e1 nhi\u1ec1u h\u1ecdc vi\u00ean than v\u00e3n v\u1edbi m\u00ecnh l\u00e0m sao c\u00f3 th\u1ec3 th\u1ee9c s\u1edbm \u0111\u1ec3 t\u1eadp yoga, \u0111\u1ec3 b\u1eaft \u0111\u1ea7u ng\u00e0y m\u1edbi tr\u00e0n tr\u1ec1 n\u0103ng l\u01b0\u1ee3ng. M\u00ecnh mu\u1ed1n chia s\u1ebb v\u1edbi c\u00e1c b\u1ea1n m\u1ed9t v\u00e0i \u0111\u1ed9ng t\u00e1c \u0111\u01a1n gi\u1ea3n m\u00e0 c\u00e1c b\u1ea1n c\u00f3 th\u1ec3 kh\u1edfi \u0111\u1ed9ng c\u01a1 th\u1ec3 ngay tr\u00ean gi\u01b0\u1eddng, kh\u00f4ng c\u1ea7n t\u1eaft chu\u00f4ng b\u00e1o th\u1ee9c nhi\u1ec1u l\u1ea7n m\u1edbi th\u1ee9c t\u1ec9nh n\u1ed5i.<\/p>\n

D\u01b0\u1edbi \u0111\u00e2y l\u00e0 5 \u0111\u1ed9ng t\u00e1c \u0111\u01a1n gi\u1ea3n \u0111\u1ec3 b\u1eaft \u0111\u1ea7u ng\u00e0y m\u1edbi d\u1ec5 d\u00e0ng h\u01a1n.<\/p>\n

T\u01b0 th\u1ebf N\u1eb1m ng\u1eeda v\u1eb7n ng\u01b0\u1eddi<\/h2>\n

C\u00e1c b\u1ea1n n\u1eb1m ng\u1eeda tr\u00ean gi\u01b0\u1eddng, co hai \u0111\u1ea7u g\u1ed1i v\u00e0 d\u00f9ng tay \u00f4m s\u00e1t v\u1ec1 ng\u1ef1c c\u00e0ng ch\u1eb7t c\u00e0ng t\u1ed1t. Sau \u0111\u00f3, b\u1ea1n h\u00edt s\u00e2u th\u1edf ch\u1eadm, r\u1ed3i \u0111\u01b0a hai \u0111\u1ea7u g\u1ed1i sang ph\u00eda b\u00ean ph\u1ea3i. Tay tr\u00e1i du\u1ed7i d\u00e0i sang b\u00ean tr\u00e1i, tay ph\u1ea3i \u0111\u1eb7t nh\u1eb9 tr\u00ean hai g\u1ed1i. B\u1ea1n nh\u1edb nh\u1ea5n c\u1ea3 hai vai \u0111\u1ec1u n\u1eb1m xu\u1ed1ng d\u01b0\u1edbi gi\u01b0\u1eddng v\u00e0 quay \u0111\u1ea7u \u0111\u1ec3 m\u1eaft nh\u00ecn sang tr\u00e1i. M\u1ed7i h\u01a1i th\u1edf ra, b\u1ea1n d\u00f9ng tay \u0111\u00e8 \u0111\u1ea7u g\u1ed1i tr\u00e1i xu\u1ed1ng gi\u01b0\u1eddng s\u00e2u h\u01a1n, v\u1eb7n ng\u01b0\u1eddi nhi\u1ec1u h\u01a1n. Gi\u1eef t\u1eeb 5 \u0111\u1ebfn 10 nh\u1ecbp th\u1edf cho m\u1ed7i b\u00ean v\u00e0 \u0111\u1ed5i chi\u1ec1u.<\/p>\n

\"\"<\/a><\/p>\n

T\u01b0 th\u1ebf Ng\u1ed3i nghi\u00eang l\u01b0\u1eddn<\/h2>\n

\"\"<\/a><\/p>\n

B\u1ea1n ng\u1ed3i ch\u00e9o ch\u00e2n tho\u1ea3i m\u00e1i v\u1edbi c\u1ed9t s\u1ed1ng th\u1eb3ng v\u00e0 cao h\u01b0\u1edbng th\u1eb3ng l\u00ean tr\u1ea7n nh\u00e0. Th\u1edf ra ch\u1eadm, b\u1ea1n h\u1ea1 khu\u1ef7a tay ph\u1ea3i xu\u1ed1ng c\u1ea1nh h\u00f4ng \u0111\u1ed3ng th\u1eddi \u0111\u01b0a c\u00e1nh tay tr\u00e1i qua kh\u1ecfi \u0111\u1ea7u. C\u00e1nh tay tr\u00e1i du\u1ed7i d\u00e0i, ch\u1ea1y d\u1ecdc mang tai. B\u1ea1n c\u00f3 th\u1ec3 c\u1ea3m nh\u1eadn ph\u1ea7n th\u00e2n ng\u01b0\u1eddi ph\u00eda b\u00ean tr\u00e1i \u0111\u01b0\u1ee3c k\u00e9o c\u0103ng ra. Quan tr\u1ecdng l\u00e0 b\u1ea1n v\u1eabn ti\u1ebfp t\u1ee5c m\u1edf ng\u1ef1c t\u1ed1i \u0111a l\u00ean tr\u1ea7n nh\u00e0. N\u1ebfu khu\u1ef7a tay ph\u1ea3i kh\u00f4ng ch\u1ea1m \u0111\u01b0\u1ee3c s\u00e0n b\u1ea1n c\u00f3 th\u1ec3 co khu\u1ef7a tay ho\u1eb7c ho\u1eb7c l\u00f3t g\u1ed1i d\u01b0\u1edbi khu\u1ef7a tay \u0111\u1ec3 v\u1eb7n ng\u01b0\u1eddi nhi\u1ec1u h\u01a1n. L\u1eb7p l\u1ea1i 5-10 nh\u1ecbp th\u1edf cho m\u1ed7i b\u00ean.<\/p>\n

T\u01b0 th\u1ebf Con m\u00e8o\/ Con b\u00f2<\/h2>\n

B\u1ea1n v\u00e0o t\u01b0 th\u1ebf c\u00e1i b\u00e0n v\u1edbi h\u00f4ng th\u1eb3ng h\u00e0ng \u0111\u1ea7u g\u1ed1i, c\u1ed5 tay th\u1eb3ng h\u00e0ng vai. Khi b\u1ea1n h\u00edt v\u00e0o th\u00ec th\u1ea3 ph\u1ea7n b\u1ee5ng v\u1ec1 ph\u00eda s\u00e0n, v\u00f5ng l\u01b0ng, ng\u1eeda c\u1ed5, \u0111\u1ea9y ng\u1ef1c v\u1ec1 ph\u00eda tr\u01b0\u1edbc, \u0111\u01b0a x\u01b0\u01a1ng c\u1ee5t cao l\u00ean (T\u01b0 th\u1ebf Con m\u00e8o). Khi th\u1edf ra, b\u1ea1n g\u00f9 l\u01b0ng cao, r\u00fat c\u01a1 b\u1ee5ng v\u00e0o ph\u00eda trong, \u0111\u1ea9y hai x\u01b0\u01a1ng \u0111\u00f2n vai sang hai b\u00ean, h\u1ea1 x\u01b0\u01a1ng c\u1ee5t xu\u1ed1ng, b\u00e1m ch\u1eafc l\u00f2ng b\u00e0n tay xu\u1ed1ng gi\u01b0\u1eddng (T\u01b0 th\u1ebf Con b\u00f2).<\/p>\n

\"\"<\/a> \"\"<\/a><\/p>\n

Th\u1ef1c hi\u1ec7n \u0111\u1ed9ng t\u00e1c ch\u1eadm r\u00e3i theo nh\u1ecbp th\u1edf v\u00e0 l\u1eb7p l\u1ea1i kho\u1ea3ng 5 l\u1ea7n v\u00e0 \u0111\u01b0a c\u1ed9t s\u1ed1ng v\u1ec1 tr\u1edf l\u1ea1i tr\u1ea1ng th\u00e1i trung t\u00ednh v\u1edbi t\u01b0 th\u1ebf c\u00e1i b\u00e0n.<\/p>\n

T\u01b0 th\u1ebf ng\u1ed3i g\u1eadp ng\u01b0\u1eddi<\/h2>\n

\"\"<\/a><\/p>\n

B\u1ea1n ng\u1ed3i tr\u00ean gi\u01b0\u1eddng v\u1edbi hai ch\u00e2n du\u1ed7i v\u1ec1 tr\u01b0\u1edbc, hai l\u00f2ng b\u00e0n tay ch\u1ed1ng xu\u1ed1ng gi\u01b0\u1eddng \u0111\u1eb7t c\u1ea1nh h\u00f4ng. B\u1ea1n v\u01b0\u01a1n l\u01b0ng d\u00e0i v\u00e0 th\u1eb3ng l\u00ean tr\u1ea7n nh\u00e0, h\u00edt m\u1ed9t h\u01a1i th\u1eadt s\u00e2u v\u00e0 g\u1eadp ng\u01b0\u1eddi t\u1eeb h\u00f4ng v\u1ec1 ph\u00eda tr\u01b0\u1edbc. M\u1ed7i h\u01a1i h\u00edt v\u00e0o, b\u1ea1n h\u00e3y \u0111\u1ea9y ng\u1ef1c v\u1ec1 tr\u01b0\u1edbc, l\u00e0m d\u00e0i c\u1ed9t s\u1ed1ng l\u01b0ng v\u00e0 th\u1edf ra \u00e1p b\u1ee5ng v\u00e0o \u0111\u00f9i tr\u00ean \u0111\u1ec3 g\u1eadp ng\u01b0\u1eddi xu\u1ed1ng s\u00e2u h\u01a1n. \u0110\u1ebfn m\u1ee9c g\u1eadp t\u1ed1i \u0111a, b\u1ea1n n\u1eafm l\u1ea5y c\u1ed5 ch\u00e2n ho\u1eb7c b\u1eafp ch\u00e2n ho\u1eb7c ng\u00f3n ch\u00e2n c\u00e1i; sau \u0111\u00f3 th\u1ea3 l\u1ecfng c\u00e1nh tay v\u00e0 vai \u0111\u1ec3 t\u1eadp trung h\u00edt th\u1edf.<\/p>\n

L\u01b0u \u00fd, b\u1ea1n \u0111\u1eebng c\u1ed1 g\u1ed3ng vai v\u00e0 c\u00e1nh tay \u0111\u1ec3 g\u1eadp ng\u01b0\u1eddi xu\u1ed1ng s\u00e2u b\u1edfi khi \u1ea5y l\u01b0ng kh\u00f4ng th\u1ec3 th\u1eb3ng m\u00e0 cong v\u00f2ng l\u00ean. Do \u0111\u00f3, \u0111\u1eebng \u0111\u1ec3 ng\u1ef1c b\u1ecb s\u1ee5p xu\u1ed1ng m\u00e0 \u0111\u1ea9y ng\u1ef1c l\u00ean \u0111\u1ec3 v\u01b0\u01a1n d\u00e0i c\u1ed9t s\u1ed1ng v\u1ec1 ph\u00eda ng\u00f3n ch\u00e2n. B\u00e0n ch\u00e2n d\u1ef1ng \u0111\u1ee9ng v\u00e0 \u0111\u1ea9y l\u00f2ng b\u00e0n ch\u00e2n ra kh\u1ecfi ng\u01b0\u1eddi \u0111\u1ec3 c\u0103ng \u0111\u00f9i tr\u01b0\u1edbc b\u1ea1n nh\u00e9.<\/p>\n

Trong tr\u01b0\u1eddng h\u1ee3p nh\u01b0\u1ee3ng ch\u00e2n qu\u00e1 c\u1ee9ng, kh\u00f4ng th\u1ec3 du\u1ed7i ra ch\u1ea1m xu\u1ed1ng s\u00e0n th\u00ec b\u1ea1n c\u1ee9 co nh\u1eb9 \u0111\u1ea7u g\u1ed1i l\u1ea1i, tay n\u1eafm l\u1ea5y hai m\u00e9p ngo\u00e0i b\u00e0n ch\u00e2n. M\u1ed7i h\u01a1i h\u00edt v\u00e0o, b\u1ea1n c\u0169ng h\u00e3y \u0111\u1ea9y ng\u1ef1c v\u1ec1 tr\u01b0\u1edbc, l\u00e0m d\u00e0i c\u1ed9t s\u1ed1ng l\u01b0ng v\u00e0 th\u1edf ra \u00e1p b\u1ee5ng v\u00e0o \u0111\u00f9i tr\u00ean \u0111\u1ec3 g\u1eadp ng\u01b0\u1eddi xu\u1ed1ng s\u00e2u h\u01a1n.\u00a0\u0110\u1ebfn m\u1ee9c g\u1eadp t\u1ed1i \u0111a, b\u1ea1n th\u1ea3 l\u1ecfng c\u00e1nh tay v\u00e0 vai \u0111\u1ec3 t\u1eadp trung h\u00edt th\u1edf.<\/p>\n

\u0110\u00e2y l\u00e0 5 \u0111\u1ed9ng t\u00e1c yoga c\u0103n b\u1ea3n d\u1ec5 d\u00e0ng th\u1ef1c hi\u1ec7n ngay t\u1ea1i gi\u01b0\u1eddng khi v\u1eeba th\u1ee9c d\u1eady. B\u1ea1n s\u1ebd th\u1ea5y c\u1ed9t s\u1ed1ng v\u00e0 c\u01a1 quan tr\u00ean c\u01a1 th\u1ec3 \u0111\u01b0\u1ee3c \u0111\u00e1nh th\u1ee9c, tinh th\u1ea7n t\u1ec9nh t\u00e1o h\u01a1n \u0111\u1ee7 \u0111\u1ec3 b\u1eaft \u0111\u1ea7u ng\u00e0y m\u1edbi tr\u00e0n \u0111\u1ea7y n\u0103ng l\u01b0\u1ee3ng. Mong r\u1eb1ng c\u00e1c b\u1ea1n s\u1ebd c\u00f2n \u00e1i ng\u1ea1i \u0111\u1ed1i ph\u00f3 v\u1edbi chu\u00f4ng b\u00e1o th\u1ee9c m\u1ed7i s\u00e1ng \u0111\u1ec3 \u0111\u1ebfn l\u1edbp h\u1ecdc yoga c\u1ee7a Purna n\u1eefa nh\u00e9 \ud83d\ude09<\/p>","protected":false},"excerpt":{"rendered":"

\u0110a ph\u1ea7n c\u00e1c b\u1ea1n h\u1ecdc vi\u00ean \u0111\u1ec1u n\u0103ng n\u1ed5 \u0111\u0103ng k\u00fd l\u1edbp yoga v\u00e0o s\u00e1ng s\u1edbm khi m\u1eb7t tr\u1eddi v\u1eeba l\u00f3 d\u1ea1ng. B\u1edfi \u0111\u00e2y l\u00e0 c\u00e1ch b\u1eaft \u0111\u1ea7u ng\u00e0y m\u1edbi t\u1ed1t nh\u1ea5t tr\u01b0\u1edbc khi lao v\u00e0o gu\u1ed3ng c\u00f4ng vi\u1ec7c b\u1ea5t t\u1eadn c\u1ea3 ng\u00e0y. Tuy nhi\u00ean, kh\u00f4ng ph\u1ea3i ai c\u0169ng \u0111\u1ee7 ngh\u1ecb l\u1ef1c phi th\u01b0\u1eddng \u0111\u1ec3…<\/p>","protected":false},"author":446664,"featured_media":6106,"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-6102","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\/10\/morning-warm-up01-900x740.jpg",900,740,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\/6102","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=6102"}],"version-history":[{"count":0,"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/posts\/6102\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/media\/6106"}],"wp:attachment":[{"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/media?parent=6102"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/categories?post=6102"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/tags?post=6102"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}