{"id":6262,"date":"2017-12-06T15:49:39","date_gmt":"2017-12-06T08:49:39","guid":{"rendered":"https:\/\/purna.vn\/?p=6262"},"modified":"2017-12-06T18:17:55","modified_gmt":"2017-12-06T11:17:55","slug":"huong-dan-yoga-tu-the-ngoi-lam-viec-van-nguoi-dandasana-twist","status":"publish","type":"post","link":"https:\/\/purna.vn\/ja\/huong-dan-yoga-tu-the-ngoi-lam-viec-van-nguoi-dandasana-twist\/","title":{"rendered":"H\u01b0\u1edbng d\u1eabn yoga: T\u01b0 th\u1ebf Ng\u1ed3i l\u00e0m vi\u1ec7c v\u1eb7n ng\u01b0\u1eddi – DANDASANA TWIST"},"content":{"rendered":"

Dandasana – T\u01b0 th\u1ebf ng\u1ed3i l\u00e0m vi\u1ec7c<\/strong> l\u00e0 \u0111\u1ed9ng t\u00e1c yoga c\u1ef1c k\u1ef3 h\u1eefu \u00edch cho c\u00e1c b\u1ea1n c\u00f3 v\u1ea5n \u0111\u1ec1 v\u1ec1 c\u1ed9t s\u1ed1ng v\u00e0 mu\u1ed1n t\u0103ng \u0111\u1ed9 d\u1ebbo cho ph\u1ea7n \u0111\u00f9i sau. T\u01b0 th\u1ebf \u0111\u01a1n gi\u1ea3n nh\u01b0ng \u0111\u00f2i h\u1ecfi k\u1ef9 thu\u1eadt th\u1ef1c hi\u1ec7n \u0111\u00fang. B\u1ea1n c\u00f3 th\u1ec3 d\u1ec5 d\u00e0ng th\u1ef1c hi\u1ec7n ngay t\u1ea1i nh\u00e0, v\u0103n ph\u00f2ng hay b\u1ea5t c\u1ee9 \u0111\u00e2u b\u1ea1n mu\u1ed1n.<\/p>\n

H\u00f4m nay Purna s\u1ebd h\u01b0\u1edbng d\u1eabn c\u00e1c b\u1ea1n m\u1ed9t bi\u1ebfn th\u1ec3 v\u1eb7n xo\u1eafn c\u1ed9t s\u1ed1ng t\u1eeb t\u01b0 th\u1ebf Dandasana. Sau khi t\u1eadp, m\u00ecnh tin c\u00e1c b\u1ea1n s\u1ebd c\u1ea3m nh\u1eadn nh\u1eefng l\u1ee3i \u00edch v\u00e0ng m\u00e0 \u0111\u1ed9ng t\u00e1c n\u00e0y \u0111em l\u1ea1i cho c\u01a1 th\u1ec3. N\u00e0o c\u00f9ng b\u1eaft tay v\u00e0o t\u1eadp v\u1edbi nhau nh\u00e9.<\/p>\n

<\/div>\n

L\u1ee3i \u00edch<\/h2>\n
    \n
  • L\u00e0m c\u0103ng c\u00e1c c\u01a1 v\u00f9ng ch\u00e2n, \u0111\u1eb7c bi\u1ec7t ph\u1ea7n \u0111\u00f9i sau<\/li>\n
  • T\u0103ng \u0111\u1ed9 d\u1ebbo c\u1ee7a hai b\u1eafp \u0111\u00f9i, khung ch\u1eadu v\u00e0 ph\u1ea7n l\u01b0ng d\u01b0\u1edbi<\/span><\/span><\/li>\n
  • M\u1edf r\u1ed9ng ph\u1ea7n h\u00f4ng v\u00e0 vai<\/li>\n
  • T\u0103ng \u0111\u1ed9 linh ho\u1ea1t cho c\u1ed9t s\u1ed1ng<\/li>\n
  • Gi\u1ea3i \u0111\u1ed9c c\u01a1 th\u1ec3<\/li>\n<\/ul>\n

    K\u1ef9 thu\u1eadt<\/strong><\/h2>\n

    Chu\u1ea9n b\u1ecb v\u00e0o t\u01b0 th\u1ebf<\/h3>\n
      \n
    • Ng\u1ed3i tr\u00ean s\u00e0n v\u1edbi hai ch\u00e2n du\u1ed7i v\u1ec1 ph\u00eda tr\u01b0\u1edbc v\u00e0 hai \u0111\u1ec9nh x\u01b0\u01a1ng ng\u1ed3i ch\u1ea1m s\u00e0n ngay ng\u1eafn.<\/li>\n
    • C\u00e1c ng\u00f3n ch\u00e2n h\u01b0\u1edbng v\u1ec1 m\u1eb7t \u0111\u1ec3 k\u00edch ho\u1ea1t ph\u1ea7n \u0111\u00f9i tr\u00ean c\u1ee7a b\u1ea1n.<\/li>\n
    • Gi\u1eef cho c\u1ed9t s\u1ed1ng v\u01b0\u01a1n d\u00e0i v\u00e0 th\u1eb3ng.<\/li>\n
    • N\u1ebfu hai \u0111\u00f9i sau b\u1ecb c\u1ee9ng, c\u00f3 th\u1ec3 th\u1ef1c hi\u1ec7n t\u01b0 th\u1ebf b\u1eb1ng c\u00e1ch ng\u1ed3i tr\u00ean m\u1ed9t chi\u1ebfc m\u1ec1m g\u1ea5p l\u1ea1i \u0111\u1ec3 gi\u00fap ph\u1ea7n l\u01b0ng d\u01b0\u1edbi kh\u00f4ng b\u1ecb cu\u1ed9n l\u1ea1i v\u00e0 d\u1ec5 l\u00e0m cho x\u01b0\u01a1ng s\u1ed1ng th\u1eb3ng \u0111\u1ee9ng h\u01a1n.<\/li>\n<\/ul>\n

      V\u00e0o t\u01b0 th\u1ebf<\/h3>\n
        \n
      • Gi\u1eef nguy\u00ean t\u01b0 th\u1ebf, b\u1ea1n v\u01b0\u01a1n c\u00e1nh tay ph\u1ea3i ra m\u00e9p ngo\u00e0i c\u1ee7a b\u00e0n ch\u00e2n tr\u00e1i. N\u1ebfu b\u1ea1n c\u00f3 th\u1ec3, h\u00e3y k\u00e9o th\u1eb3ng ch\u00e2n tr\u00e1i; c\u00f2n kh\u00f4ng h\u00e3y co nh\u1eb9 \u0111\u1ea7u g\u1ed1i. Kh\u00f4ng c\u00f3 g\u00ec sai khi \u0111i\u1ec1u ch\u1ec9nh t\u01b0 th\u1ebf cho ph\u00f9 h\u1ee3p v\u1edbi c\u01a1 th\u1ec3 c\u1ee7a m\u00ecnh.<\/li>\n
      • H\u00edt s\u00e2u, b\u1ea1n l\u00e0m d\u00e0i c\u1ed9t s\u1ed1ng, t\u1ea1o th\u00eam kho\u1ea3ng kh\u00f4ng gi\u1eefa c\u00e1c \u0111\u1ed1t s\u1ed1ng v\u00e0 gi\u1eef cho l\u01b0ng th\u1eb3ng. Th\u1edf ra, b\u1ea1n xoay ph\u1ea7n th\u00e2n tr\u00ean sang b\u00ean tr\u00e1i v\u00e0 v\u01b0\u01a1n c\u00e1nh tay tr\u00e1i d\u00e0i ra sau, gi\u1eef cho hai vai c\u00e2n b\u1eb1ng nhau.<\/li>\n
      • M\u1ed7i h\u01a1i h\u00edt v\u00e0o, b\u1ea1n v\u01b0\u01a1n cao c\u1ed9t s\u1ed1ng. V\u00e0 khi th\u1edf ra, b\u1ea1n xo\u1eafn ng\u01b0\u1eddi th\u00eam m\u1ed9t ch\u00fat n\u1eefa. Khi t\u01b0 th\u1ebf \u0111\u00e3 \u1ed5n \u0111\u1ecbnh, b\u1ea1n ch\u1ec9 c\u1ea7n xoay \u0111\u1ea7u v\u00e0 c\u1ed5 nh\u00ecn theo h\u01b0\u1edbng c\u00e1nh tay tr\u00e1i.<\/li>\n
      • \u0110i\u1ec1u quan tr\u1ecdng l\u00e0 b\u1ea1n h\u00e3y \u0111\u1ec3 cho vai v\u01b0\u01a1n \u0111\u1ec1u v\u00e0 m\u1edf r\u1ed9ng ng\u1ef1c, c\u1ea3m nh\u1eadn s\u1ef1u v\u1eb7n xo\u1eafn nhi\u1ec1u h\u01a1n \u1edf ph\u1ea7n th\u00e2n ng\u01b0\u1eddi b\u00ean tr\u00e1i. B\u1ea1n gi\u1eef t\u01b0 th\u1ebf trong 5-10 nh\u1ecbp th\u1edf r\u1ed3i ch\u1eadm r\u00e3i tr\u1edf v\u1ec1 trung t\u00e2m v\u00e0 xo\u1eafn theo h\u01b0\u1edbng ng\u01b0\u1ee3c l\u1ea1i.<\/li>\n<\/ul>\n

        Tho\u00e1t th\u1ebf<\/h3>\n

        T\u1eeb t\u01b0 th\u1ebf v\u1eb7n ng\u01b0\u1eddi, b\u1ea1n xoay ng\u01b0\u1eddi v\u1ec1 trung t\u00e2m v\u00e0 l\u1ea7n l\u01b0\u1ee3t h\u1ea1 tay ch\u00e2n xu\u1ed1ng.<\/p>\n

        Ch\u00fac c\u00e1c b\u1ea1n t\u1eadp vui nh\u00e9!<\/p>\n

        \u30d7\u30eb\u30ca<\/p>","protected":false},"excerpt":{"rendered":"

        Dandasana – T\u01b0 th\u1ebf ng\u1ed3i l\u00e0m vi\u1ec7c l\u00e0 \u0111\u1ed9ng t\u00e1c yoga c\u1ef1c k\u1ef3 h\u1eefu \u00edch cho c\u00e1c b\u1ea1n c\u00f3 v\u1ea5n \u0111\u1ec1 v\u1ec1 c\u1ed9t s\u1ed1ng v\u00e0 mu\u1ed1n t\u0103ng \u0111\u1ed9 d\u1ebbo cho ph\u1ea7n \u0111\u00f9i sau. T\u01b0 th\u1ebf \u0111\u01a1n gi\u1ea3n nh\u01b0ng \u0111\u00f2i h\u1ecfi k\u1ef9 thu\u1eadt th\u1ef1c hi\u1ec7n \u0111\u00fang. B\u1ea1n c\u00f3 th\u1ec3 d\u1ec5 d\u00e0ng th\u1ef1c hi\u1ec7n ngay t\u1ea1i nh\u00e0,…<\/p>","protected":false},"author":446664,"featured_media":6267,"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-6262","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\/12\/IMG_3578-900x674.jpg",900,674,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\/6262","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=6262"}],"version-history":[{"count":0,"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/posts\/6262\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/media\/6267"}],"wp:attachment":[{"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/media?parent=6262"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/categories?post=6262"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/tags?post=6262"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}