{"id":6705,"date":"2018-06-05T16:15:15","date_gmt":"2018-06-05T09:15:15","guid":{"rendered":"https:\/\/purna.vn\/?p=6705"},"modified":"2022-06-27T13:35:33","modified_gmt":"2022-06-27T06:35:33","slug":"4-buoc-co-ban-de-tap-tu-the-yoga-dau-dung-sirsasana-dung-cach","status":"publish","type":"post","link":"https:\/\/purna.vn\/ja\/4-buoc-co-ban-de-tap-tu-the-yoga-dau-dung-sirsasana-dung-cach\/","title":{"rendered":"4 b\u01b0\u1edbc c\u01a1 b\u1ea3n \u0111\u1ec3 t\u1eadp t\u01b0 th\u1ebf yoga \u0110\u1ea7u \u0111\u1ee9ng (Sirsasana) \u0111\u00fang c\u00e1ch"},"content":{"rendered":"<p>Sirsasana, hay c\u00f2n g\u1ecdi l\u00e0 &#8220;\u0110\u1ea7u \u0111\u1ee9ng&#8221; \u0111\u01b0\u1ee3c xem l\u00e0\u00a0\u201cKing of Asanas&#8221; &#8211; Vua c\u1ee7a c\u00e1c t\u01b0 th\u1ebf yoga. \u0110\u1ea7u \u0111\u1ee9ng \bn\u1ed5i ti\u1ebfng l\u00e0 t\u01b0 th\u1ebf \u0111\u1ea3o ng\u01b0\u1ee3c \u0111\u1ea7u ti\u00ean m\u00e0 m\u1ecdi t\u00edn \u0111\u1ed3 yoga c\u1ea7n luy\u1ec7n t\u1eadp trong vi\u1ec7c \u0111\u1ea3o ng\u01b0\u1ee3c c\u01a1 th\u1ec3 . Ngo\u00e0i vi\u1ec7c x\u00e2y d\u1ef1ng l\u00f2ng t\u1ef1 tin, \u0111\u1ea7u \u0111\u1ee9ng c\u00f2n gi\u00fap ng\u01b0\u1eddi t\u1eadp t\u0103ng kh\u1ea3 n\u0103ng t\u1eadp trung, ph\u00e2n b\u1ed5 tr\u1ecdng l\u01b0\u1ee3ng, l\u00e0m m\u1ea1nh c\u00e1c v\u00f9ng c\u01a1 m\u00e0 c\u00f2n c\u1ea3i thi\u1ec7n h\u1ec7 th\u1ed1ng ti\u00eau h\u00f3a.<\/p>\n<p>\u0110a ph\u1ea7n ng\u01b0\u1eddi m\u1edbi t\u1eadp \u0111\u1ec1u n\u00f3ng v\u1ed9i mu\u1ed1n th\u1eed s\u1ee9c v\u1edbi t\u01b0 th\u1ebf vua n\u00e0y. Nh\u01b0ng c\u00e1c b\u1ea1n n\u00ean hi\u1ec3u r\u1eb1ng n\u1ebfu c\u01a1 b\u1eafp b\u1ea1n ch\u01b0a \u0111\u1ee7 m\u1ea1nh, c\u0169ng nh\u01b0 kh\u1ea3 n\u0103ng ki\u1ec3m so\u00e1t c\u01a1 th\u1ec3 khi \u0111\u1ea3o ng\u01b0\u1ee3c ch\u01b0a t\u1ed1t th\u00ec kh\u00f3 l\u00f2ng th\u1ef1c hi\u1ec7n \u0111\u01b0\u1ee3c t\u01b0 th\u1ebf \u0110\u1ea7u \u0111\u1ee9ng. \u0110a ph\u1ea7n c\u00e1c b\u1ea1n s\u1ebd hoang mang, s\u1ee3 h\u00e3i, kh\u00f4ng ki\u1ec3m so\u00e1t c\u01a1 th\u1ec3 khi \u0111\u1ea7u b\u1ecb tr\u00fat ng\u01b0\u1ee3c xu\u1ed1ng.<\/p>\n<p>V\u00ec v\u1eady, Purna mu\u1ed1n chia s\u1ebb 4 b\u01b0\u1edbc c\u01a1 b\u1ea3n gi\u00fap c\u00e1c b\u1ea1n hi\u1ec3u r\u00f5 h\u01a1n \bv\u1ec1 n\u1ec1n t\u1ea3ng c\u1ee7a t\u01b0 th\u1ebf \u0110\u1ea7u \u0111\u1ee9ng c\u0169ng nh\u01b0 \u00fd th\u1ee9c v\u1ec1 c\u00e1ch v\u00e0o th\u1ebf c\u0169ng nh\u01b0 tho\u00e1t th\u1ebf.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-6625 size-large\" src=\"https:\/\/purna.vn\/wp-content\/uploads\/2018\/04\/purna-yoga-instructor-5-600x900.jpg\" alt=\"\" width=\"600\" height=\"900\" title=\"\" srcset=\"https:\/\/purna.vn\/wp-content\/uploads\/2018\/04\/purna-yoga-instructor-5-600x900.jpg 600w, https:\/\/purna.vn\/wp-content\/uploads\/2018\/04\/purna-yoga-instructor-5-768x1153.jpg 768w, https:\/\/purna.vn\/wp-content\/uploads\/2018\/04\/purna-yoga-instructor-5-33x50.jpg 33w, https:\/\/purna.vn\/wp-content\/uploads\/2018\/04\/purna-yoga-instructor-5-333x500.jpg 333w, https:\/\/purna.vn\/wp-content\/uploads\/2018\/04\/purna-yoga-instructor-5-380x570.jpg 380w, https:\/\/purna.vn\/wp-content\/uploads\/2018\/04\/purna-yoga-instructor-5.jpg 1066w, https:\/\/purna.vn\/wp-content\/uploads\/2018\/04\/purna-yoga-instructor-5-720x1081.jpg 720w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/><\/p>\n<h2>1. L\u00e0m m\u1ea1nh v\u00e0 \u1ed5n \u0111\u1ecbnh v\u00f9ng vai<\/h2>\n<p>\u0110\u1ec3 v\u00e0o c\u00e1c th\u1ebf \u0111\u1ea3o ng\u01b0\u1ee3c, \u0111a ph\u1ea7n m\u1ecdi ng\u01b0\u1eddi th\u01b0\u1eddng ngh\u0129 \u0111\u1ebfn s\u1ee9c m\u1ea1nh c\u1ee7a v\u00f9ng b\u1ee5ng. Kh\u00f4ng th\u1ec3 ph\u1ee7 nh\u1eadn s\u1ee9c m\u1ea1nh c\u1ee7a v\u00f9ng b\u1ee5ng (core strength) l\u00e0 m\u1ed9t trong nh\u1eefng y\u1ebfu t\u1ed1 quan tr\u1ecdng gi\u00fap b\u1ea1n di chuy\u1ec3n t\u1eeb m\u1eb7t \u0111\u1ea5t \u0111\u1ebfn \u0111\u01b0a ch\u00e2n qua kh\u1ecfi \u0111\u1ea7u. Tuy nhi\u00ean, v\u00f9ng vai l\u1ea1i ch\u00ednh l\u00e0 n\u1ec1n t\u1ea3ng \u1ed5n \u0111\u1ecbnh c\u1ee7a t\u01b0 th\u1ebf. M\u1ed9t c\u01a1 vai kh\u1ecfe v\u00e0 r\u1eafn ch\u1eafc s\u1ebd gi\u00fap n\u00e2ng \u0111\u1ee1 ph\u1ea7n c\u00f2n l\u1ea1i c\u1ee7a c\u01a1 th\u1ec3 v\u01b0\u01a1n l\u00ean cao v\u00e0 xa kh\u1ecfi s\u00e0n.<\/p>\n<p>L\u1ed7i th\u01b0\u1eddng g\u1eb7p khi v\u00e0o th\u1ebf \u0110\u1ea7u \u0111\u1ee9ng l\u00e0 m\u1ecdi ng\u01b0\u1eddi th\u01b0\u1eddng r\u00fat vai v\u1ec1 c\u1ed5, khi\u1ebfn ki\u1ec1ng ba ch\u00e2n (hai c\u00e1nh tay v\u00e0 \u0111\u1ec9nh \u0111\u1ea7u) tr\u1edf n\u00ean y\u1ebfu \u1edbt v\u00e0 kh\u00f4ng th\u1ec3 n\u00e2ng \u0111\u1ee1 n\u1ed5i c\u01a1 th\u1ec3. \u0110\u00e2y c\u0169ng l\u00e0 l\u00ed do Purna lu\u00f4n nh\u1eafc nh\u1edf m\u1ecdi ng\u01b0\u1eddi \u0111\u1ea9y vai xa l\u1ed7 tai v\u00e0 h\u01b0\u1edbng l\u00ean tr\u1ea7n.<\/p>\n<p>\u0110\u1eebng n\u00f3ng v\u1ed5i! Thay v\u00ec c\u1ed1 g\u1eafng nh\u1ea3y b\u1eadt ng\u01b0\u1eddi kh\u00f4ng ki\u1ec3m so\u00e1t \u0111\u1ec3 v\u00e0o th\u1ebf, l\u1eddi khuy\u00ean ch\u00e2n th\u00e0nh cho ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u l\u00e0 h\u00e3y t\u1eadp <strong>t\u01b0 th\u1ebf yoga C\u00e1 heo<\/strong> th\u1eadt nhi\u1ec1u (Dolphin posture). \u0110\u00e2y l\u00e0 t\u01b0 th\u1ebf chu\u1ea9n b\u1ecb v\u00e0 t\u1eadp luy\u1ec7n tr\u01b0\u1edbc khi v\u00e0o \u0110\u1ea7u \u0111\u1ee9ng.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-6674 size-large\" src=\"https:\/\/purna.vn\/wp-content\/uploads\/2018\/05\/shoulder-open06-900x600.jpg\" alt=\"\" width=\"900\" height=\"600\" title=\"\" srcset=\"https:\/\/purna.vn\/wp-content\/uploads\/2018\/05\/shoulder-open06-900x600.jpg 900w, https:\/\/purna.vn\/wp-content\/uploads\/2018\/05\/shoulder-open06-768x512.jpg 768w, https:\/\/purna.vn\/wp-content\/uploads\/2018\/05\/shoulder-open06-720x480.jpg 720w, https:\/\/purna.vn\/wp-content\/uploads\/2018\/05\/shoulder-open06-50x33.jpg 50w, https:\/\/purna.vn\/wp-content\/uploads\/2018\/05\/shoulder-open06-500x333.jpg 500w, https:\/\/purna.vn\/wp-content\/uploads\/2018\/05\/shoulder-open06.jpg 1600w\" sizes=\"auto, (max-width: 900px) 100vw, 900px\" \/><\/p>\n<ul>\n<li>B\u1ea1n qu\u1ef3 g\u1ed1i tr\u00ean s\u00e0n, tay n\u00e0y n\u1eafm l\u1ea5y khu\u1ef7a tay kia r\u1ed3i \b\u0111an c\u00e1c ng\u00f3n tay l\u1ea1i v\u1edbi nhau\/ ho\u1eb7c \u0111\u1ec3 hai c\u1eb3ng tay song song tr\u00ean s\u00e0n. B\u1ea1n c\u1ed1 \u0111\u1ecbnh kho\u1ea3ng c\u00e1ch gi\u1eefa hai khu\u1ef7a tay v\u00e0 \u0111\u1eb7t\u00a0hai c\u1eb3ng tay xu\u1ed1ng s\u00e0n sao cho khu\u1ef7a tay th\u1eb3ng h\u00e0ng v\u1edbi vai.<\/li>\n<li>B\u1ea1n \u0111i b\u1ed9 hai ch\u00e2n v\u1ec1 ph\u00eda \u0111\u1ea7u v\u1edbi m\u00f4ng nh\u00f4 l\u00ean cao h\u01b0\u1edbng tr\u1ea7n nh\u00e0. N\u1ebfu c\u1ea3m th\u1ea5y qu\u00e1 c\u0103ng \u1edf m\u1eb7t sau g\u1ed1i khi h\u1ea1 l\u00f2ng b\u00e0n ch\u00e2n tr\u00ean s\u00e0n th\u00ec b\u1ea1n c\u00f3 th\u1ec3 nh\u00f3n g\u00f3t.<\/li>\n<li>H\u00edt v\u00e0o, l\u00e0m m\u1ec1m h\u1ebft ng\u1ef1c v\u00e0 \u0111\u1ea9y h\u1ebft v\u1ec1 sau, duy tr\u00ec b\u1ee5ng si\u1ebft sao cho l\u01b0ng v\u00e0 c\u00e1nh tay n\u1eb1m tr\u00ean m\u1ed9t \u0111\u01b0\u1eddng th\u1eb3ng.<\/li>\n<li>Th\u1edf ra, b\u1ea1n \u0111\u1ea9y vai v\u1ec1 ph\u00eda g\u1ea7n n\u1eafm \u0111\u1ea5m tay\/ b\u00e0n tay. Duy tr\u00ec \u0111\u1ea9y ng\u01b0\u1eddi t\u1edbi v\u00e0 lui theo nh\u1ecbp h\u00edt v\u00e0o th\u1edf ra \u0111\u1ec1u \u0111\u1eb7n.<\/li>\n<\/ul>\n<p><em>L\u1ee3i \u00edch: K\u00e9o d\u00e3n g\u00e2n kheo, b\u1eafp ch\u00e2n. M\u1edf vai, ng\u1ef1c, n\u00e1ch v\u00e0 c\u00e1c c\u01a1 quan b\u00ean trong. T\u0103ng c\u01b0\u1eddng l\u1ef1c c\u0169ng nh\u01b0 kh\u1ea3 n\u0103ng ch\u1ecbu \u0111\u1ef1ng c\u1ee7a c\u00e1nh tay v\u00e0 ch\u00e2n.<\/em><\/p>\n<h2>2. T\u0103ng c\u01b0\u1eddng l\u00e0m m\u1ea1nh v\u00f9ng b\u1ee5ng<\/h2>\n<p>T\u1eeb t\u01b0 th\u1ebf yoga C\u00e1 heo, b\u1ea1n b\u01b0\u1edbc t\u1eebng b\u01b0\u1edbc m\u1ed9t v\u1ec1 g\u1ea7n ph\u00eda \u0111\u1ea7u cho \u0111\u1ebfn khi h\u00f4ng nh\u00f4 cao l\u00ean tr\u1ea7n sao cho g\u00e1y, vai v\u00e0 l\u01b0ng th\u1eb3ng h\u00e0ng t\u01b0\u01a1ng \u0111\u1ed1i. Khi \u1ea5y, b\u1ea1n co t\u1eebng ch\u00e2n, \u0111\u01b0a m\u1ed9t g\u1ed1i r\u00fat s\u00e1t v\u1ec1 b\u1ee5ng; sau \u0111\u00f3 h\u00edt m\u1ed9t h\u01a1i s\u00e2u, si\u1ebft ch\u1eb7t c\u01a1 b\u1ee5ng v\u00e0 r\u00fat g\u1ed1i c\u00f2n l\u1ea1i v\u00e0o b\u1ee5ng. L\u00fac n\u00e0y b\u1ea1n \u0111\u00e3 l\u00ean m\u1ed9t n\u1eeda &#8220;c\u00e2y chu\u1ed1i&#8221; r\u1ed3i \u0111\u00f3. Tr\u00e1nh co ch\u00e2n nh\u1ea3y l\u00ean \u0111\u1ec3 \u0111\u01b0a g\u1ed1i v\u1ec1 b\u1ee5ng v\u00ec nh\u01b0 v\u1eady s\u1ebd r\u1ea5t d\u1ec5 t\u00e9 v\u00e0 kh\u00f4ng v\u1eadn d\u1ee5ng \u0111\u01b0\u1ee3c c\u01a1 b\u1ee5ng.<\/p>\n<p>Khi b\u1ea1n th\u1ef1c hi\u1ec7n \u0111\u01b0\u1ee3c n\u1eeda c\u00e2y chu\u1ed1i coi nh\u01b0 b\u1ea1n \u0111\u00e3 th\u00e0nh c\u00f4ng 2\/3 \u0111o\u1ea1n \u0111\u01b0\u1eddng \u0111\u1ebfn \u0110\u1ea7u \u0111\u1ee9ng ho\u00e0n ch\u1ec9nh r\u1ed3i \u0111\u00f3. \u0110\u1eebng n\u00f3ng v\u1ed9i. C\u1ee9 ki\u00ean tr\u00ec luy\u1ec7n t\u1eadp v\u1edbi 1\/2 \u0110\u1ea7u \u0111\u1ee9ng m\u1ed9t th\u1eddi gian. Khi c\u01a1 b\u1ee5ng, c\u01a1 vai \u0111\u1ee7 kh\u1ecfe, b\u1ea1n s\u1ebd du\u1ed7i th\u1eb3ng hai ch\u00e2n l\u00ean tr\u1ea7n, cu\u1ed9n nh\u1eb9 x\u01b0\u01a1ng c\u1ee5t v\u1ec1 ph\u00eda g\u00f3t ch\u00e2n, si\u1ebft b\u1ee5ng ch\u1eb7t. Vi\u1ec7c n\u00e0y gi\u00fap th\u00e2n ng\u01b0\u1eddi th\u1eb3ng v\u00e0 cao h\u01b0\u1edbng th\u1eb3ng l\u00ean tr\u1ea7n nh\u00e0.<\/p>\n<p>\u0110\u1ec3 l\u00e0m m\u1ea1nh v\u00f9ng c\u01a1 b\u1ee5ng, b\u1ea1n c\u00f3 th\u1ec3 t\u1eadp <strong>t\u01b0 th\u1ebf Chi\u1ebfc thuy\u1ec1n (Navasana)<\/strong> ho\u1eb7c t\u01b0 th\u1ebf C\u00e1 heo. T\u01b0 th\u1ebf Chi\u1ebfc thuy\u1ec1n, b\u1ea1n ng\u1ed3i tr\u00ean th\u1ea3m \u0111\u1ea7y tr\u00ean hai x\u01b0\u01a1ng m\u00f4ng, co hai g\u1ed1i ch\u1ea1m v\u00e0o b\u1ee5ng, ch\u00fa \u00fd duy tr\u00ec th\u1eaft l\u01b0ng v\u00e0 c\u1ed9t s\u1ed1ng trung t\u00ednh b\u1eb1ng c\u00e1ch si\u1ebft nh\u1eb9 b\u1ee5ng. M\u1ed7i h\u01a1i th\u1edf ra, b\u1ea1n \u0111\u01b0a g\u1ed1i v\u1ec1 g\u1ea7n ph\u00eda ng\u1ef1c nhi\u1ec1u h\u01a1n sao cho thu h\u1eb9p kho\u1ea3ng c\u00e1ch gi\u1eefa b\u1ee5ng tr\u01b0\u1edbc v\u00e0 \u0111\u00f9i tr\u01b0\u1edbc.<\/p>\n<h2>3. L\u00e0m th\u1eb3ng c\u01a1 g\u00e2n kheo<\/h2>\n<p>M\u1ed9t s\u1ed1 ng\u01b0\u1eddi khi l\u00ean \u0110\u1ea7u \u0111\u1ee9ng, ch\u00e2n th\u01b0\u1eddng co v\u00e0 \u0111\u1ed5 v\u1ec1 ph\u00eda m\u1eb7t tr\u01b0\u1edbc c\u1ee7a c\u01a1 th\u1ec3. M\u1ed9t ph\u1ea7n nguy\u00ean nh\u00e2n do c\u01a1 g\u00e2n kheo ch\u01b0a \u0111\u01b0\u1ee3c l\u00e0m th\u1eb3ng. \u0110\u1ec3 kh\u1eafc ph\u1ee5c l\u1ed7i c\u01a1 b\u1ea3n n\u00e0y, Purna th\u01b0\u1eddng \u0111\u1eb7t m\u1ed9t c\u1ee5c block yoga v\u00e0o gi\u1eefa hai b\u00e0n ch\u00e2n v\u00e0 y\u00eau c\u1ea7u h\u1ecdc vi\u00ean d\u00f9ng c\u01a1 \u0111\u00f9i trong si\u1ebft ch\u1eb7t c\u1ee5c block.<\/p>\n<p>Khi \u1ea5y, m\u00ecnh ch\u1ec9 c\u1ea7n k\u00e9o c\u1ee5c block l\u00ean cao v\u00e0 v\u00e0o gi\u1eefa, th\u1eb3ng h\u00e0ng v\u1edbi th\u00e2n ng\u01b0\u1eddi ph\u00eda d\u01b0\u1edbi khi h\u1ecdc vi\u00ean \u0111\u00e3 v\u00e0o \u0110\u1ea7u \u0111\u1ee9ng ho\u00e0n ch\u1ec9nh. Nh\u1edd v\u1eady, c\u1ea3 th\u00e2n ng\u01b0\u1eddi s\u1ebd \u0111\u01b0\u1ee3c k\u00e9o th\u1eb3ng v\u00e0 c\u01a1 \u0111\u00f9i trong, c\u01a1 g\u00e2n kheo l\u00e0m vi\u1ec7c.<\/p>\n<p>\u0110\u1ec3 l\u00e0m th\u1eb3ng c\u01a1 g\u00e2n kheo, c\u00e1c b\u1ea1n c\u00f3 th\u1ec3 th\u1ef1c h\u00e0nh <strong>t\u01b0 th\u1ebf \u0110\u1ee9ng g\u1eadp ng\u01b0\u1eddi v\u1ec1 tr\u01b0\u1edbc (Uttanasana)\u00a0<\/strong><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-6029 size-large\" src=\"https:\/\/purna.vn\/wp-content\/uploads\/2017\/09\/yoga-for-runners03-900x742.jpg\" alt=\"\" width=\"900\" height=\"742\" title=\"\" srcset=\"https:\/\/purna.vn\/wp-content\/uploads\/2017\/09\/yoga-for-runners03-900x742.jpg 900w, https:\/\/purna.vn\/wp-content\/uploads\/2017\/09\/yoga-for-runners03-768x633.jpg 768w, https:\/\/purna.vn\/wp-content\/uploads\/2017\/09\/yoga-for-runners03-720x594.jpg 720w, https:\/\/purna.vn\/wp-content\/uploads\/2017\/09\/yoga-for-runners03-50x41.jpg 50w, https:\/\/purna.vn\/wp-content\/uploads\/2017\/09\/yoga-for-runners03-500x412.jpg 500w, https:\/\/purna.vn\/wp-content\/uploads\/2017\/09\/yoga-for-runners03.jpg 1500w\" sizes=\"auto, (max-width: 900px) 100vw, 900px\" \/><\/p>\n<ul>\n<li>B\u1ea1n \u0111\u1ee9ng hai ch\u00e2n t\u00e1ch r\u1ed9ng b\u1eb1ng h\u00f4ng, v\u01b0\u01a1n hai tay th\u1eb3ng d\u1ecdc theo mang tai, b\u00e0n tay h\u01b0\u1edbng v\u00e0o nhau v\u00e0 \u0111\u1ea7u \u1edf gi\u1eefa hai c\u00e1nh tay. H\u00edt v\u00e0o m\u1ed9t h\u01a1i s\u00e2u v\u00e0 ch\u1eadm r\u00e3i g\u1eadp ng\u01b0\u1eddi xu\u1ed1ng t\u1eeb h\u00f4ng.<\/li>\n<li>H\u01b0\u1edbng hai x\u01b0\u01a1ng m\u00f4ng l\u00ean tr\u1ea7n, \u0111\u1ed5 nh\u1eb9 khung ch\u1eadu v\u1ec1 tr\u01b0\u1edbc. N\u1ebfu qu\u00e1 c\u0103ng \u1edf m\u1eb7t g\u1ed1i sau, b\u1ea1n c\u00f3 th\u1ec3 co nh\u1eb9 sau \u0111\u00f3 du\u1ed7i ch\u00e2n th\u1eb3ng ra d\u1ea7n d\u1ea7n.<\/li>\n<li>Sau \u0111\u00f3, b\u1ea1n th\u1ea3 l\u1ecfng tay xu\u1ed1ng s\u00e0n, bu\u00f4ng th\u1ecfng vai v\u00e0 \u0111\u1ea7u xu\u1ed1ng cho tr\u1ecdng l\u1ef1c tr\u00e1i \u0111\u1ea5t h\u00fat ng\u01b0\u1eddi xu\u1ed1ng m\u1ed9t c\u00e1ch t\u1ef1 nhi\u00ean<\/li>\n<\/ul>\n<h2>4. Si\u1ebft ch\u1eb7t ph\u1ea7n th\u00e2n tr\u01b0\u1edbc c\u01a1 th\u1ec3<\/h2>\n<p>L\u1ed7i th\u01b0\u1eddng g\u1eb7p kh\u00e1c khi l\u00ean \u0110\u1ea7u \u0111\u1ee9ng l\u00e0 m\u1ecdi ng\u01b0\u1eddi th\u1ea3 l\u1ecfng ph\u1ea7n tr\u01b0\u1edbc c\u01a1 th\u1ec3, \u0111\u1eb7c bi\u1ec7t v\u00f9ng b\u1ee5ng; khi\u1ebfn ph\u1ea7n th\u1eaft l\u01b0ng (l\u01b0ng d\u01b0\u1edbi) b\u1ecb \u01b0\u1ee1n qu\u00e1 m\u1ee9c. Do \u0111\u00f3, h\u00e3y h\u1ecdc c\u00e1ch gi\u1eef cho c\u1ed9t s\u1ed1ng trung t\u00ednh, cu\u1ed9n nh\u1eb9 m\u00f4ng v\u1ec1 ph\u00eda g\u00f3t ch\u00e2n v\u00e0 si\u1ebft ch\u1eb7t c\u01a1 b\u1ee5ng, \u0111\u1ea9y vai m\u1ea1nh m\u1ebd l\u00ean tr\u1ea7n.<\/p>\n<p>B\u1ea1n c\u00f3 th\u1ec3 th\u1ef1c hi\u1ec7n <strong>t\u01b0 th\u1ebf Blank<\/strong> \u0111\u1ec3 hi\u1ec3u th\u00eam v\u1ec1 vi\u1ec7c gi\u1eef th\u00e2n ng\u01b0\u1eddi tr\u00ean m\u1ed9t \u0111\u01b0\u1eddng th\u1eb3ng v\u00e0 vi\u1ec7c cu\u1ed9n m\u00f4ng v\u1ec1 ph\u00eda g\u00f3t ch\u00e2n, si\u1ebft b\u1ee5ng v\u00e0 n\u00e2ng ng\u1ef1c.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-6673 size-large\" src=\"https:\/\/purna.vn\/wp-content\/uploads\/2018\/05\/shoulder-open05-900x600.jpg\" alt=\"\" width=\"900\" height=\"600\" title=\"\" srcset=\"https:\/\/purna.vn\/wp-content\/uploads\/2018\/05\/shoulder-open05-900x600.jpg 900w, https:\/\/purna.vn\/wp-content\/uploads\/2018\/05\/shoulder-open05-768x512.jpg 768w, https:\/\/purna.vn\/wp-content\/uploads\/2018\/05\/shoulder-open05-720x480.jpg 720w, https:\/\/purna.vn\/wp-content\/uploads\/2018\/05\/shoulder-open05-50x33.jpg 50w, https:\/\/purna.vn\/wp-content\/uploads\/2018\/05\/shoulder-open05-500x333.jpg 500w, https:\/\/purna.vn\/wp-content\/uploads\/2018\/05\/shoulder-open05.jpg 1600w\" sizes=\"auto, (max-width: 900px) 100vw, 900px\" \/><\/p>\n<p>Ngo\u00e0i ra, vi\u1ec7c hi\u1ec3u r\u00f5 v\u1ec1 c\u00e1ch v\u00e0o c\u0169ng nh\u01b0 tho\u00e1t th\u1ebf s\u1ebd gi\u00fap b\u1ea1n t\u1ef1 tin h\u01a1n khi v\u00e0o \u0110\u1ea7u \u0111\u1ee9ng. Khi mu\u1ed1n tho\u00e1t th\u1ebf, b\u1ea1n ch\u1ec9 c\u1ea7n co hai g\u1ed1i v\u1ec1 ph\u00eda ng\u1ef1c, cu\u1ed9n tr\u00f2n ng\u01b0\u1eddi h\u1ea1 xu\u1ed1ng v\u00e0o t\u01b0 th\u1ebf yoga Em b\u00e9. Vi\u1ec7c n\u00e0y cu\u1ed9n tr\u00f2n ng\u01b0\u1eddi nh\u01b0 th\u1ebf gi\u00fap b\u1ea1n tho\u00e1t th\u1ebf nh\u1eb9 nh\u00e0ng, tr\u00e1nh ch\u1ea5n th\u01b0\u01a1ng v\u00f9ng l\u01b0ng.<\/p>\n<p>N\u1ebfu c\u00f3 t\u00e9 khi t\u1eadp \u0110\u1ea7u \u0111\u1ee9ng th\u00ec l\u00e0 m\u1ed9t chuy\u1ec7n v\u00f4 c\u00f9ng b\u00ecnh th\u01b0\u1eddng nh\u01b0ng h\u00e3y ki\u1ec3m so\u00e1t tinh th\u1ea7n, \u0111\u1eebng s\u1ee3 h\u00e3i v\u00e0 t\u00e9 \u0111\u00fang c\u00e1ch. Tr\u01b0\u1edbc \u0111\u00e2y, \u0111\u1ec3 v\u00e0o \u0110\u1ea7u \u0111\u1ee9ng, ng\u00e0y n\u00e0o Purna c\u0169ng t\u00e9 tr\u00ean 10 l\u1ea7n, duy tr\u00ec li\u00ean t\u1ee5c m\u1ed7i ng\u00e0y 30 ph\u00fat \u0110\u1ea7u \u0111\u1ee9ng trong v\u00f2ng 2 th\u00e1ng v\u00e0 \u0111\u00e3 th\u00e0nh c\u00f4ng haha. C\u00f3 c\u00f4ng m\u00e0i s\u1eaft c\u00f3 ng\u00e0y n\u00ean kim. Do \u0111\u00f3, \u0111\u1eebng n\u1ea3n l\u00f2ng, h\u00e3y b\u00ecnh t\u0129nh, hi\u1ec3u r\u00f5 c\u00e1c \u0111\u1ed9ng t\u00e1c chu\u1ea9n b\u1ecb, c\u1ea3m nh\u1eadn c\u01a1 th\u1ec3 m\u1ea1nh l\u00ean t\u1eebng ng\u00e0y.<\/p>\n<p>Khi b\u1ea1n \u0111\u00e3 th\u00e0nh c\u00f4ng v\u1edbi t\u01b0 th\u1ebf \u0110\u1ea7u \u0111\u1ee9ng, m\u00ecnh tin b\u1ea1n s\u1ebd ng\u1ed9 r\u1ea5t nhi\u1ec1u l\u1ee3i \u00edch v\u00e0ng m\u00e0 th\u1ebf n\u00e0y mang l\u1ea1i. Ch\u1ec9 c\u1ea7n 3 ph\u00fat \u0110\u1ea7u \u0111\u1ee9ng m\u1ed7i ng\u00e0y, b\u1ea1n ch\u1ea3 c\u1ea7n u\u1ed1ng t\u00e1ch cafe n\u00e0o m\u00e0 c\u0169ng t\u1ec9nh t\u00e1o, tr\u00e0n tr\u1ec1 n\u0103ng l\u01b0\u1ee3ng c\u1ea3 ng\u00e0y.<\/p>\n<p>Ch\u00fac c\u00e1c b\u1ea1n th\u00e0nh c\u00f4ng<\/p>\n<div class=\"sli-oembed\"><\/div>","protected":false},"excerpt":{"rendered":"<p>Sirsasana, hay c\u00f2n g\u1ecdi l\u00e0 &#8220;\u0110\u1ea7u \u0111\u1ee9ng&#8221; \u0111\u01b0\u1ee3c xem l\u00e0\u00a0\u201cKing of Asanas&#8221; &#8211; Vua c\u1ee7a c\u00e1c t\u01b0 th\u1ebf yoga. \u0110\u1ea7u \u0111\u1ee9ng \bn\u1ed5i ti\u1ebfng l\u00e0 t\u01b0 th\u1ebf \u0111\u1ea3o ng\u01b0\u1ee3c \u0111\u1ea7u ti\u00ean m\u00e0 m\u1ecdi t\u00edn \u0111\u1ed3 yoga c\u1ea7n luy\u1ec7n t\u1eadp trong vi\u1ec7c \u0111\u1ea3o ng\u01b0\u1ee3c c\u01a1 th\u1ec3 . Ngo\u00e0i vi\u1ec7c x\u00e2y d\u1ef1ng l\u00f2ng t\u1ef1 tin, \u0111\u1ea7u \u0111\u1ee9ng c\u00f2n&#8230;<\/p>","protected":false},"author":446664,"featured_media":6625,"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":[137],"class_list":["post-6705","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-yoga","tag-sirsasana"],"acf":[],"taxonomy_info":{"category":[{"value":16,"label":"Yoga"}],"post_tag":[{"value":137,"label":"Sirsasana"}]},"featured_image_src_large":["https:\/\/purna.vn\/wp-content\/uploads\/2018\/04\/purna-yoga-instructor-5-600x900.jpg",600,900,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":[{"term_id":137,"name":"Sirsasana","slug":"sirsasana","term_group":0,"term_taxonomy_id":137,"taxonomy":"post_tag","description":"","parent":0,"count":4,"filter":"raw"}],"_links":{"self":[{"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/posts\/6705","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=6705"}],"version-history":[{"count":1,"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/posts\/6705\/revisions"}],"predecessor-version":[{"id":19245,"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/posts\/6705\/revisions\/19245"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/media\/6625"}],"wp:attachment":[{"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/media?parent=6705"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/categories?post=6705"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/tags?post=6705"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}