{"id":6338,"date":"2018-02-27T23:02:06","date_gmt":"2018-02-27T16:02:06","guid":{"rendered":"https:\/\/purna.vn\/?p=6338"},"modified":"2018-02-27T23:09:55","modified_gmt":"2018-02-27T16:09:55","slug":"huong-dan-hit-tho-dung-cach-kieu-yoga-pranayama","status":"publish","type":"post","link":"https:\/\/purna.vn\/ja\/huong-dan-hit-tho-dung-cach-kieu-yoga-pranayama\/","title":{"rendered":"H\u01b0\u1edbng d\u1eabn h\u00edt th\u1edf \u0111\u00fang c\u00e1ch ki\u1ec3u Yoga &#8211; Pranayama"},"content":{"rendered":"<p><a href=\"https:\/\/purna.vn\/ja\/tong-hop-nhung-sai-lam-pho-bien-khi-tap-yoga\/\">L\u1ed7i \u0111a ph\u1ea7n m\u1ecdi ng\u01b0\u1eddi th\u01b0\u1eddng m\u1eafc ph\u1ea3i khi b\u1eaft \u0111\u1ea7u t\u1eadp yoga<\/a> l\u00e0 <strong>h\u00edt th\u1edf n\u00f4ng ho\u1eb7c n\u00edn th\u1edf<\/strong> khi gi\u1eef \u0111\u1ed9ng t\u00e1c. M\u1ecdi ng\u01b0\u1eddi th\u01b0\u1eddng g\u1ed3ng m\u00ecnh, n\u00edn th\u1edf \u0111\u1ec3 g\u1eadp s\u00e2u h\u01a1n ho\u1eb7c \u0111\u1ec3 b\u1ebb l\u01b0ng ra sau nhi\u1ec1u h\u01a1n. Tuy nhi\u00ean, vi\u1ec7c n\u00edn th\u1edf n\u00e0y ch\u1ec9 khi\u1ebfn b\u1ea1n m\u1ec7t m\u1ecfi v\u00e0 gi\u1eef \u0111\u1ed9ng t\u00e1c kh\u00f3 h\u01a1n m\u00e0 th\u00f4i. B\u1edfi vi\u1ec7c h\u00edt th\u1edf \u0111\u00fang \u0111\u00f3ng vai tr\u00f2 c\u1ef1c k\u1ef3 quan trong trong l\u00fac t\u1eadp Yoga.<\/p>\n<p>Ch\u1eafc c\u00e1c b\u1ea1n s\u1ebd ng\u1ea1c nhi\u00ean n\u1ebfu bi\u1ebft r\u1eb1ng \u0111a s\u1ed1 ch\u00fang ta ch\u1ec9 s\u1eed d\u1ee5ng \u0111\u01b0\u1ee3c m\u1ed9t t\u1ef7 l\u1ec7 nh\u1ecf kh\u1ea3 n\u0103ng ti\u1ec1m \u1ea9n c\u1ee7a ph\u1ed5i khi h\u00edt th\u1edf. Khi th\u1edf n\u00f4ng, b\u1ea1n ch\u1ec9 l\u00e0m gi\u00e3n n\u1edf khung s\u01b0\u1eddn m\u00e0 th\u00f4i. Vai khi \u1ea5y th\u01b0\u1eddng co l\u1ea1i. H\u1ec7 lu\u1ef5 l\u00e0 <strong>b\u1ea1n s\u1ebd d\u1ec5 c\u1ea3m th\u1ea5y m\u1ec7t m\u1ecfi v\u00ec thi\u1ebfu oxy v\u00e0 d\u1ec5 c\u0103ng \u0111au \u1edf ph\u1ea7n tr\u00ean c\u1ee7a l\u01b0ng v\u00e0 c\u1ed5<\/strong>. Nguy\u00ean nh\u00e2n ch\u00ednh l\u00e0 ch\u00fang ta v\u1eabn ch\u01b0a bi\u1ebft s\u1eed d\u1ee5ng c\u01a1 ho\u00e0nh \u0111\u00fang c\u00e1ch v\u00e0 ch\u1ec9 h\u00edt th\u1edf b\u1eb1ng ph\u1ea7n tr\u00ean ho\u1eb7c ph\u1ea7n gi\u1eefa c\u1ee7a ph\u1ed5i.<\/p>\n<p>\u0110\u00f3 l\u00e0 l\u00fd do m\u00ecnh mu\u1ed1n chia s\u1ebb ngay v\u00e0 lu\u00f4n v\u1edbi c\u00e1c b\u1ea1n m\u1ed9t b\u00e0i h\u01b0\u1edbng d\u1eabn v\u1ec1 h\u00edt th\u1edf \u0111\u00fang c\u00e1ch khi t\u1eadp Yoga (ti\u1ebfng Ph\u1ea1n l\u00e0 <strong>Pranayama<\/strong>)<\/p>\n<h2>C\u00e1c h\u00ecnh th\u1ee9c h\u00edt th\u1edf c\u01a1 b\u1ea3n<\/h2>\n<p>C\u00f3 ba lo\u1ea1i h\u00edt th\u1edf c\u0103n b\u1ea3n<\/p>\n<ol>\n<li>H\u00edt th\u1edf b\u1eb1ng x\u01b0\u01a1ng quai xanh (Clavicular breathing): l\u00e0 c\u00e1ch h\u00edt th\u1edf n\u00f4ng nh\u1ea5t, nhanh v\u00e0 cung c\u1ea5p \u00edt oxy cho c\u01a1 th\u1ec3 nh\u1ea5t.<\/li>\n<li>H\u00edt th\u1edf b\u1eb1ng vai v\u00e0 x\u01b0\u01a1ng quai xanh: l\u00e0 l\u00fac b\u1ea1n th\u1edf ra th\u00ec x\u01b0\u01a1ng quai xanh v\u00e0 vai nh\u00f4 l\u00ean trong khi b\u1ee5ng h\u00f3p l\u1ea1i. C\u00e1ch h\u00edt th\u1edf n\u00e0y l\u00e0m b\u1ea1n hao s\u1ee9c nh\u01b0ng ch\u1ec9 \u0111\u1ea1t \u0111\u01b0\u1ee3c l\u01b0\u1ee3ng \u00edt kh\u00f4ng kh\u00ed<\/li>\n<li>H\u00edt th\u1edf \u0111\u1ebfn x\u01b0\u01a1ng s\u01b0\u1eddn (Intercostal breathing): kh\u00f4ng kh\u00ed ch\u1ec9 \u0111i v\u00e0o \u0111\u1ebfn khung s\u01b0\u1eddn khi b\u1ea1n h\u00edt th\u1edf. Khi \u1ea5y c\u01a1 c\u1ee7a x\u01b0\u01a1ng s\u01b0\u1eddn l\u00e0m gi\u00e3n khung s\u01b0\u1eddn ra nh\u01b0ng c\u0169ng ch\u1ec9 s\u1eed d\u1ee5ng \u0111\u01b0\u1ee3c ph\u1ea7n gi\u1eefa c\u1ee7a ph\u1ed5i.<\/li>\n<\/ol>\n<p>\u0110\u00e2y l\u00e0 ba loai h\u00ecnh th\u1ee9c h\u00edt th\u1edf c\u01a1 b\u1ea3n th\u01b0\u1eddng g\u1eb7p. V\u1edbi c\u1ea3 ba c\u00e1ch n\u00e0y, b\u1ea1n \u0111\u1ec1u <strong>kh\u00f4ng t\u1eadn d\u1ee5ng h\u1ebft kh\u1ea3 n\u0103ng ti\u1ec1m \u1ea9n c\u1ee7a ph\u1ed5i v\u00e0 s\u1ee9c m\u1ea1nh di\u1ec7u k\u1ef3 c\u1ee7a vi\u1ec7c h\u00edt th\u1edf s\u00e2u<\/strong>. V\u1eady h\u00edt th\u1edf nh\u01b0 th\u1ebf n\u00e0o l\u00e0 \u0111\u00fang, l\u00e0 cung c\u1ea5p t\u1ed1i \u0111a oxy cho c\u01a1 th\u1ec3?<\/p>\n<h2>H\u00edt th\u1edf \u0111\u00fang ki\u1ec3u Yoga<\/h2>\n<p>C\u00e1ch h\u00edt th\u1edf tr\u1ecdn v\u1eb9n c\u1ee7a Yoga l\u00e0 s\u1ef1 k\u1ebft h\u1ee3p c\u1ee7a ba lo\u1ea1i h\u00ecnh c\u01a1 b\u1ea3n n\u00eau tr\u00ean nh\u01b0ng <strong>h\u00edt th\u1edf s\u00e2u \u0111\u1ebfn v\u00f9ng b\u1ee5ng<\/strong>. T\u1ee9c l\u00e0, kh\u00f4ng kh\u00ed s\u1ebd \u0111i v\u00e0o ph\u1ea7n th\u1ea5p nh\u1ea5t v\u00e0 r\u1ed9ng nh\u1ea5t c\u1ee7a bu\u1ed3ng ph\u1ed5i; r\u1ed3i c\u0169ng l\u1ea7n l\u01b0\u1ee3t \u0111i qua khung s\u01b0\u1eddn v\u00e0 x\u01b0\u01a1ng quai xanh. Nh\u1edd v\u1eady m\u00e0 c\u01a1 ho\u00e0nh s\u1ebd \u0111\u01b0\u1ee3c s\u1eed d\u1ee5ng \u0111\u00fang c\u00e1ch v\u00e0 c\u01a1 th\u1ec3 h\u1ea5p th\u1ee5 m\u1ed9t l\u01b0\u1ee3ng oxy d\u1ed3i d\u00e0o nh\u1ea5t. V\u00ec v\u1eady c\u00f3 th\u1ec3 hi\u1ec3u h\u00edt th\u1edf \u0111\u00fang ki\u1ec3u Yoga l\u00e0 h\u00edt th\u1edf b\u1eb1ng b\u1ee5ng.<\/p>\n<h2>H\u01b0\u1edbng d\u1eabn th\u1ef1c h\u00e0nh h\u00edt th\u1edf ki\u1ec3u Yoga<\/h2>\n<p>\u0110\u1ec3 c\u1ea3m nghi\u1ec7m &#8220;h\u00edt th\u1edf tr\u1ecdn v\u1eb9n ki\u1ec3u Yoga&#8221;, b\u1ea1n ch\u1ec9 c\u1ea7n th\u1ef1c hi\u1ec7n m\u1ed9t v\u00e0i b\u01b0\u1edbc \u0111\u01a1n gi\u1ea3n sau:<\/p>\n<ul>\n<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<li>Khi t\u01b0 th\u1ebf ng\u1ed3i \u0111\u00e3 \u0111\u01b0\u1ee3c \u1ed5n \u0111\u1ecbnh, b\u1ea1n \u0111\u1eb7t m\u1ed9t tay l\u00ean b\u1ee5ng, tay c\u00f2n l\u1ea1i l\u00ean tr\u00e1i tim.<\/li>\n<li>H\u00edt v\u00e0o m\u1ed9t l\u01b0\u1ee3ng \u00edt -ch\u1eadm- \u0111\u1ec1u cho th\u00e0nh b\u1ee5ng ph\u00ecnh l\u00ean, r\u1ed3i \u0111\u1ea9y kh\u00ed nh\u1eb9 nh\u00e0ng l\u00ean khung s\u01b0\u1eddn, di chuy\u1ec3n ti\u1ebfp t\u1ee5c l\u00ean l\u1ed3ng ng\u1ef1c.<\/li>\n<li>Th\u1edf ra\u00a0m\u1ed9t l\u01b0\u1ee3ng \u00edt -ch\u1eadm- \u0111\u1ec1u cho l\u1ed3ng ng\u1ef1c x\u1eb9p xu\u1ed1ng, khung s\u01b0\u1eddn h\u1ea1 xu\u1ed1ng v\u00e0 cu\u1ed1i c\u00f9ng l\u00e0 th\u1edf h\u1ebft h\u01a1i ra cho th\u00e0nh b\u1ee5ng x\u1eb9p xu\u1ed1ng.<\/li>\n<li>B\u1ea1n ti\u1ebfp t\u1ee5c th\u1ef1c hi\u1ec7n h\u00edt v\u00e0o &#8211; th\u1edf ra s\u00e2u v\u00e0 ch\u1eadm. L\u01b0u \u00fd, c\u1ed1 g\u1eafng gi\u1eef l\u01b0ng th\u1eb3ng khi h\u00edt th\u1edf.<\/li>\n<li>Vi\u1ec7c \u0111\u1eb7t b\u00e0n tay gi\u00fap b\u1ea1n c\u1ea3m nh\u1eadn s\u1ef1 chuy\u1ec3n \u0111\u1ed9ng c\u1ee7a lu\u1ed3ng kh\u00f4ng kh\u00ed r\u00f5 r\u00e0ng h\u01a1n. M\u1ed9t khi \u0111\u00e3 l\u00e0m quen v\u1edbi c\u00e1ch h\u00edt th\u1edf n\u00e0y, b\u1ea1n c\u1ee9 th\u1ea3 l\u1ecfng hay tr\u00ean hai \u0111\u1ea7u g\u1ed1i ho\u1eb7c l\u00e0m th\u1ee7 \u1ea5n Chin Mudra (ch\u1ea1m ng\u00f3n c\u00e1i v\u00e0 ng\u00f3n tr\u1ecf v\u1edbi nhau \u0111\u1ec3 kho\u00e1 n\u0103ng l\u01b0\u1ee3ng).<\/li>\n<\/ul>\n<div class=\"entry-content-asset videofit\"><iframe loading=\"lazy\" title=\"C\u00e1ch h\u00edt th\u1edf trong Yoga - Pranayama\" width=\"720\" height=\"405\" src=\"https:\/\/www.youtube.com\/embed\/lRjih2wNgMA?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/div>\n<p>Pranayama nh\u1ea5n m\u1ea1nh \u0111\u1ebfn c\u00e1ch b\u1ea1n l\u1ea5y h\u01a1i th\u1edf s\u00e2u, b\u1ea1n ch\u1ea5t \u0111\u1ea7y ng\u1ef1c m\u00ecnh v\u1edbi ng\u00e0y m\u1ed9t nhi\u1ec1u kh\u00f4ng kh\u00ed, ng\u00e0y m\u1ed9t nhi\u1ec1u oxy; v\u00e0 r\u1ed3i b\u1ea1n c\u0169ng l\u00e0m tr\u1ed1ng r\u1ed7ng ng\u1ef1c m\u00ecnh v\u1edbi Co2 h\u1ebft m\u1ee9c c\u00f3 th\u1ec3 \u0111\u01b0\u1ee3c.<\/p>\n<p>M\u00ecnh hi v\u1ecdng v\u1edbi m\u1ed9t ch\u00fat chia s\u1ebb nho nh\u1ecf c\u00e1c b\u1ea1n c\u00f3 c\u01a1 h\u1ed9i hi\u1ec3u th\u00eam v\u00e0 th\u1ef1c h\u00e0nh t\u1ed1t c\u00e1ch h\u00edt th\u1edf \u0111\u00fang ki\u1ec3u Yoga. Ban \u0111\u1ea7u, c\u00f3 th\u1ec3 do kh\u00f4ng quen, b\u1ea1n s\u1ebd c\u1ea3m th\u1ea5y sao qu\u00e1 kh\u00f3 kh\u0103n hay ph\u1ee9c t\u1ea1p. \u0110\u1eebng lo ng\u1ea1i! Ai c\u0169ng c\u00f3 c\u1ea3m gi\u00e1c n\u00e0y khi b\u1eaft \u0111\u1ea7u h\u1ecdc \u0111i\u1ec1u m\u1edbi, \u0111\u1eb7c bi\u1ec7t l\u00e0 thay \u0111\u1ed5i m\u1ed9t th\u00f3i quen&#8230;m\u00e0 c\u00f2n l\u00e0 th\u00f3i quen h\u00edt th\u1edf.<\/p>\n<p>C\u1ee9 t\u1eebng b\u01b0\u1edbc th\u1ef1c h\u00e0nh theo l\u1eddi h\u01b0\u1edbng d\u1eabn c\u1ee7a Purna, ch\u1eadm r\u00e3i c\u1ea3m nh\u1eadn h\u01a1i th\u1edf, k\u1ebft n\u1ed1i v\u1edbi c\u01a1 th\u1ec3 v\u00e0 t\u00e2m tr\u00ed. R\u1ed3i m\u1ed9t ng\u00e0y n\u00e0o \u0111\u00f3, b\u1ea1n s\u1ebd th\u1ea5y m\u00ecnh h\u00edt th\u1edf b\u1eb1ng b\u1ee5ng gi\u1ecfi nh\u01b0 th\u1ebf n\u00e0o, c\u01a1 th\u1ec3 tho\u1ea3i m\u00e1i, tinh th\u1ea7n s\u1ea3ng kho\u00e1i ra sao. B\u1edfi c\u01a1 th\u1ec3 b\u1ea1n \u0111ang \u0111\u01b0\u1ee3c nu\u00f4i d\u01b0\u1ee1ng b\u1eb1ng m\u1ed9t ngu\u1ed3n n\u0103ng l\u01b0\u1ee3ng m\u1edbi nh\u1edd c\u00e1ch h\u00edt th\u1edf \u0111\u00fang c\u00e1ch ki\u1ec3u Yoga.<\/p>\n<p>Ch\u00fac c\u00e1c b\u1ea1n th\u00e0nh c\u00f4ng nh\u00e9.<\/p>\n<p>&nbsp;<\/p>","protected":false},"excerpt":{"rendered":"<p>L\u1ed7i \u0111a ph\u1ea7n m\u1ecdi ng\u01b0\u1eddi th\u01b0\u1eddng m\u1eafc ph\u1ea3i khi b\u1eaft \u0111\u1ea7u t\u1eadp yoga l\u00e0 h\u00edt th\u1edf n\u00f4ng ho\u1eb7c n\u00edn th\u1edf khi gi\u1eef \u0111\u1ed9ng t\u00e1c. M\u1ecdi ng\u01b0\u1eddi th\u01b0\u1eddng g\u1ed3ng m\u00ecnh, n\u00edn th\u1edf \u0111\u1ec3 g\u1eadp s\u00e2u h\u01a1n ho\u1eb7c \u0111\u1ec3 b\u1ebb l\u01b0ng ra sau nhi\u1ec1u h\u01a1n. Tuy nhi\u00ean, vi\u1ec7c n\u00edn th\u1edf n\u00e0y ch\u1ec9 khi\u1ebfn b\u1ea1n m\u1ec7t m\u1ecfi v\u00e0&#8230;<\/p>","protected":false},"author":446664,"featured_media":6343,"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-6338","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\/2018\/02\/hit-tho-bung01-900x600.jpg",900,600,true],"author_info":{"display_name":"purna (Th\u1ea3o Nguy\u1ec5n)","author_link":"https:\/\/purna.vn\/ja\/author\/purna\/"},"comment_info":1,"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\/6338","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=6338"}],"version-history":[{"count":0,"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/posts\/6338\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/media\/6343"}],"wp:attachment":[{"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/media?parent=6338"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/categories?post=6338"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/tags?post=6338"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}