{"id":6747,"date":"2018-07-14T13:42:20","date_gmt":"2018-07-14T06:42:20","guid":{"rendered":"https:\/\/purna.vn\/?p=6747"},"modified":"2018-07-14T13:42:20","modified_gmt":"2018-07-14T06:42:20","slug":"5-dong-tac-yoga-giup-giam-dau-vung-that-lung","status":"publish","type":"post","link":"https:\/\/purna.vn\/ja\/5-dong-tac-yoga-giup-giam-dau-vung-that-lung\/","title":{"rendered":"5 \u0111\u1ed9ng t\u00e1c yoga gi\u00fap gi\u1ea3m \u0111au v\u00f9ng th\u1eaft l\u01b0ng"},"content":{"rendered":"

V\u00f9ng th\u1eaft l\u01b0ng (l\u01b0ng d\u01b0\u1edbi) l\u00e0 khu v\u1ef1c kh\u00e1 nh\u1ea1y c\u1ea3m v\u00e0 r\u1ea5t d\u1ec5 b\u1ecb t\u1ed5n th\u01b0\u01a1ng. M\u1ed9t khi b\u1ea1n ng\u1ed3i m\u1ed9t ch\u1ed7 qu\u00e1 l\u00e2u hay di chuy\u1ec3n qu\u00e1 nhi\u1ec1u trong ng\u00e0y th\u00ec v\u00f9ng l\u01b0ng d\u01b0\u1edbi c\u0169ng b\u1ecb \u1ea3nh h\u01b0\u1edfng. N\u1ebfu ai \u0111\u00e3 t\u1eebng b\u1ecb \u0111au l\u01b0ng d\u01b0\u1edbi tr\u01b0\u1eddng k\u1ef3, ch\u1eafc h\u1eb3n s\u1ebd hi\u1ec3u c\u1ea3m gi\u00e1c kh\u00f3 ch\u1ecbu th\u1ebf n\u00e0o, b\u1ea5t ti\u1ec7n ra sao c\u1ee7a vi\u1ec7c \u0111au l\u01b0ng v\u1edbi cu\u1ed9c s\u1ed1ng h\u1eb1ng ng\u00e0y.<\/p>\n

Yoga c\u00f3 th\u1ec3 ch\u1eefa l\u00e0nh ph\u1ea7n n\u00e0o ch\u1ee9ng \u0111au l\u01b0ng d\u01b0\u1edbi c\u0169ng nh\u01b0 ph\u00f2ng ng\u1eeba h\u1eadu qu\u1ea3 v\u1ec1 sau. D\u01b0\u1edbi \u0111\u00e2y l\u00e0 5 \u0111\u1ed9ng t\u00e1c yoga \u0111\u01a1n gi\u1ea3n Purna mu\u1ed1n chia s\u1ebb c\u00f9ng c\u00e1c b\u1ea1n gi\u00fap gi\u1ea3m \u0111au v\u00f9ng l\u01b0ng d\u01b0\u1edbi hi\u1ec7u qu\u1ea3.<\/p>\n

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

V\u1eb7n c\u1ed9t s\u1ed1ng l\u00e0 m\u1ed9t c\u00e1ch h\u1eefu hi\u1ec7u gi\u00fap xoa d\u1ecbu c\u0103ng th\u1eb3ng v\u00f9ng l\u01b0ng c\u0169ng nh\u01b0 v\u00f9ng c\u1ed5. B\u1ea1n ch\u1ec9 n\u1eb1m xu\u1ed1ng, th\u01b0 gi\u00e3n v\u00e0 \u0111\u1ec3 tr\u1ecdng l\u1ef1c Tr\u00e1i \u0111\u1ea5t gi\u00fap b\u1ea1n.<\/p>\n

H\u00e3y b\u1eaft \u0111\u1ea7u b\u1eb1ng vi\u1ec7c n\u1eb1m ng\u1eeda l\u01b0ng tr\u00ean s\u00e0n, giang r\u1ed9ng hai tay sang ngang, nh\u1eb9 nh\u00e0ng \u00f4m hai g\u1ed1i s\u00e1t v\u1ec1 ng\u1ef1c. Sau \u0111\u00f3 ch\u1eadm r\u00e3i \u0111\u01b0a hai g\u1ed1i sang b\u00ean tr\u00e1i, c\u1ed5 trung t\u00ednh ho\u1eb7c b\u1ea1n c\u00f3 th\u1ec3 xoay \u0111\u1ea7u sang h\u01b0\u1edbng ng\u01b0\u1ee3c chi\u1ec1u g\u1ed1i.<\/p>\n

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L\u01b0u \u00fd b\u1ea1n c\u1ea7n \u0111\u1eb7t hai vai \u0111\u1ec1u ch\u1ea1m s\u00e0n, tr\u00e1nh h\u1ed5ng vai t\u00e1ch ra kh\u1ecfi s\u00e0n. M\u1ed9t s\u1ed1 ng\u01b0\u1eddi c\u00f3 \u0111\u1ea7u g\u1ed1i qu\u00e1 c\u1ee9ng v\u00e0 c\u0103ng th\u00ec b\u1ea1n c\u00f3 th\u1ec3 k\u1eb9p m\u1ed9t chi\u1ebfc g\u1ed1i ho\u1eb7c c\u1ee5c g\u1ea1ch yoga (yoga block) v\u00e0o gi\u1eefa hai g\u1ed1i. Gi\u1eef v\u1eb7n ng\u01b0\u1eddi m\u1ed7i b\u00ean t\u1eeb 1-4 ph\u00fat v\u00e0 l\u1eb7p l\u1ea1i \u1edf b\u00ean ng\u01b0\u1ee3c l\u1ea1i.<\/p>\n

Nh\u00e2n s\u01b0<\/h2>\n

T\u01b0 th\u1ebf nh\u00e2n s\u01b0 trong yoga l\u00e0 m\u1ed9t \u0111\u1ed9ng t\u00e1c gi\u00fap c\u1ed9t s\u1ed1ng s\u0103n ch\u1eafc c\u0169ng nh\u01b0 k\u00edch ho\u1ea1t v\u00f9ng th\u1eaft l\u01b0ng. Khi ch\u00fang ta ng\u1ed3i nhi\u1ec1u, th\u1eaft l\u01b0ng c\u00f3 xu h\u01b0\u1edbng l\u00e0m ph\u1eb3ng v\u00e0 g\u00e2y \u0111au. T\u01b0 th\u1ebf nh\u00e2n s\u01b0 s\u1ebd gi\u00fap b\u1ea1n t\u00ecm l\u1ea1i \u0111\u1ed9 cong t\u1ef1 nhi\u00ean c\u1ee7a v\u00f9ng c\u1ed9t s\u1ed1ng l\u01b0ng d\u01b0\u1edbi.<\/p>\n

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B\u1ea1n n\u1eb1m tr\u00ean b\u1ee5ng xu\u1ed1ng d\u01b0\u1edbi th\u1ea3m, hai b\u00e0n ch\u00e2n t\u00e1ch r\u1ed9ng b\u1eb1ng h\u00f4ng v\u00e0 \u0111\u1eb7t khu\u1ef7a tay ngay d\u01b0\u1edbi vai m\u1ed9t g\u1ed1c 90 \u0111\u1ed9. N\u1ebfu c\u1ea3m th\u1ea5y c\u00f3 qu\u00e1 nhi\u1ec1u \u00e1p l\u1ef1c l\u00ean l\u01b0ng d\u01b0\u1edbi, b\u1ea1n c\u00f3 th\u1ec3 d\u1ecbch hai c\u00f9i tr\u1ecf v\u1ec1 ph\u00eda tr\u01b0\u1edbc m\u1ed9t ch\u00fat.<\/p>\n

\u0110\u01b0a suy ngh\u0129 v\u00e0o vi\u1ec7c \u0111\u01b0a vai ra xa kh\u1ecfi l\u1ed7 tai c\u00e0ng nhi\u1ec1u c\u00e0ng t\u1ed1t b\u1eb1ng c\u00e1ch nh\u1ea5n hai c\u00f9i ch\u1ecf xu\u1ed1ng d\u01b0\u1edbi th\u1ea3m. \u0110\u1ea9y l\u00f2ng ng\u1ef1c v\u1ec1 ph\u00eda tr\u01b0\u1edbc, th\u1ea3 l\u1ecfng g\u01b0\u01a1ng m\u1eb7t, h\u00edt th\u1edf s\u00e2u v\u00e0 ch\u1eadm. B\u1ea1n c\u1ee9 gi\u1eef t\u01b0 th\u1ebf t\u1eeb 15-20 nh\u1ecbp th\u1edf, sau \u0111\u00f3 quay l\u1ea1i t\u01b0 th\u1ebf em b\u00e9 v\u00e0 th\u01b0 gi\u00e3n trong v\u00e0i ph\u00fat.<\/p>\n

X\u1ecf kim<\/h2>\n

N\u1ebfu h\u00f4ng c\u1ee7a b\u1ea1n qu\u00e1 c\u1ee9ng, c\u00f3 th\u1ec3 nguy\u00ean nh\u00e2n xu\u1ea5t ph\u00e1t t\u1eeb chi\u1ebfc l\u01b0ng \u0111au. Khi h\u00f4ng v\u00e0 c\u01a1 g\u00e2n kheo \u0111\u01b0\u1ee3c k\u00e9o gi\u00e3n v\u00e0 m\u1edf r\u1ed9ng th\u00ec l\u01b0ng s\u1ebd b\u1edbt \u0111au h\u01a1n, \u0111\u1ed3ng th\u1eddi c\u01a1 th\u1ec3 d\u1ebbo dai v\u00e0 c\u00f3 bi\u00ean \u0111\u1ed9 ho\u1ea1t \u0111\u1ed9ng l\u1edbn h\u01a1n.<\/p>\n

T\u01b0 th\u1ebf mang t\u00ean x\u1ecf kim n\u00e0y gi\u00fap c\u0103ng du\u1ed7i ph\u1ea7n h\u00f4ng, \u0111\u00f9i ngo\u00e0i, th\u1eaft l\u01b0ng v\u00e0 c\u1ed9t s\u1ed1ng. N\u00f3 c\u0169ng l\u00e0 m\u1ed9t phi\u00ean b\u1ea3n nh\u1eb9 nh\u00e0ng, bi\u1ebfn th\u1ec3 \u0111\u01a1n gi\u1ea3n t\u1eeb t\u01b0 th\u1ebf B\u1ed3 C\u00e2u.<\/p>\n

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H\u00e3y b\u1eaft \u0111\u1ea7u b\u1eb1ng vi\u1ec7c b\u1ea1n n\u1eb1m ng\u1eeda tr\u00ean s\u00e0n, hai b\u00e0n ch\u00e2n \u0111\u1eb7t song song tr\u00ean s\u00e0n v\u1edbi kho\u1ea3ng c\u00e1ch r\u1ed9ng b\u1eb1ng h\u00f4ng. \u0110\u1eb7t m\u1eaft c\u00e1 c\u1ee7a b\u00e0n ch\u00e2n ph\u1ea3i l\u00ean tr\u00ean \u0111\u00f9i tr\u00e1i, gi\u1eef c\u00e1c ng\u00f3n ch\u00e2n ph\u1ea3i b\u1ebb cong v\u1ec1 g\u1ed1i ph\u1ea3i. Sau \u0111\u00f3 lu\u1ed3n hai b\u00e0n tay d\u01b0\u1edbi g\u1ed1i tr\u00e1i ho\u1eb7c m\u1eb7t tr\u00ean c\u1ee7a x\u01b0\u01a1ng c\u1eb3ng ch\u00e2n, \u0111an ch\u1eb7t c\u00e1c ng\u00f3n tay l\u1ea1i.<\/p>\n

T\u1eeb \u0111\u00e2y b\u1ea1n mu\u1ed1n k\u00e9o \u0111\u00f9i tr\u00e1i v\u1ec1 g\u1ea7n ng\u1ef1c nh\u01b0ng \u0111\u1ea7u g\u1ed1i ph\u1ea3i l\u1ea1i mu\u1ed1n \u0111\u1ea9y ra xa. Hai l\u1ef1c n\u00e0y \u0111\u1ed1i ngh\u1ecbch nhau v\u00e0 neo l\u1ea1i \u1edf m\u1ed9t \u0111i\u1ec3m c\u00e2n b\u1eb1ng. B\u1ea1n gi\u1eef \u0111\u1ea5y v\u00e0 c\u1ed1 g\u1eafng gi\u1eef hai vai \u0111\u1ec1u ch\u1ea1m s\u00e0n v\u00e0 \u0111\u1eb7c bi\u1ec7t l\u00e0 ph\u1ea7n l\u01b0ng \u0111\u01b0\u1ee3c th\u01b0 gi\u00e3n. Gi\u1eef t\u01b0 th\u1ebf 1-3 ph\u00fat r\u1ed3i \u0111\u1ed5i chi\u1ec1u.<\/p>\n

M\u00e8o – B\u00f2<\/h2>\n

\u0110\u1ed9ng t\u00e1c m\u00e8o b\u00f2 l\u00e0 m\u1ed9t trong nh\u1eefng \u0111\u1ed9ng t\u00e1c yoga kh\u1edfi \u0111\u1ed9ng gi\u00fap c\u1ed9t s\u1ed1ng chuy\u1ec3n \u0111\u1ed9ng nh\u1eb9 nh\u00e0ng v\u00e0 co gi\u00e3n v\u00f9ng h\u00f4ng.<\/p>\n

B\u1ea1n v\u00e0o t\u01b0 th\u1ebf c\u00e1i b\u00e0n tr\u01b0\u1edbc, qu\u1ef3 v\u1edbi hai b\u00e0n tay v\u00e0 hai \u0111\u1ea7u g\u1ed1i tr\u00ean s\u00e0n. B\u1ea1n \u0111i\u1ec1u ch\u1ec9nh sao cho vai v\u00e0 c\u1ed5 tay th\u1eb3ng h\u00e0ng, \u0111\u1ea7u g\u1ed1i n\u1eb1m ngay d\u01b0\u1edbi h\u00f4ng v\u1edbi th\u1eaft l\u01b0ng trung t\u00ednh (kh\u00f4ng qu\u00e1 v\u00f5ng).<\/p>\n

Khi h\u00edt v\u00e0o, b\u1ea1n v\u00f5ng l\u01b0ng, \u0111\u01b0a x\u01b0\u01a1ng c\u1ee5t h\u01b0\u1edbng v\u1ec1 ph\u00eda tr\u1ea7n, b\u1ee5ng th\u1ea3 l\u1ecfng r\u1edbt xu\u1ed1ng s\u00e0n, n\u00e2ng l\u1ed3ng ng\u1ef1c v\u00e0 v\u01b0\u01a1n c\u1eb1m v\u1ec1 ph\u00eda tr\u01b0\u1edbc (T\u01b0 th\u1ebf Con b\u00f2).<\/p>\n

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Khi th\u1edf ra, b\u1ea1n l\u00e0m \u0111i\u1ec1u ng\u01b0\u1ee3c l\u1ea1i, cu\u1ed9n x\u01b0\u01a1ng c\u1ee5t xu\u1ed1ng s\u00e0n, v\u00f2ng l\u01b0ng, \u0111\u00e1nh cong c\u1ed9t s\u1ed1ng, r\u00fat b\u1ee5ng s\u00e1t v\u00e0o r\u1ed1n, nh\u01b0ng v\u1eabn gi\u1eef cho vai n\u1eb1m tr\u00ean c\u1ed5 tay v\u00e0 kh\u00f4ng b\u1ecb \u00e9p v\u1ec1 l\u1ed7 tai (T\u01b0 th\u1ebf Con m\u00e8o).<\/p>\n

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H\u00edt th\u1edf ch\u1eadm r\u00e3i, c\u1ea3m nh\u1eadn s\u1ef1 chuy\u1ec3n \u0111\u1ed9ng c\u1ee7a c\u1ed9t s\u1ed1ng l\u01b0ng v\u00e0 th\u1ef1c hi\u1ec7n t\u1eeb 6-8 v\u00f2ng.<\/p>\n

Ch\u00f3 \u00fap m\u1eb7t<\/h2>\n

H\u01b0\u1edbng d\u1eabn t\u01b0 th\u1ebf Yoga Ch\u00f3 \u00fap m\u1eb7t – Downward Facing Dog<\/a><\/p><\/blockquote>\n