{"id":6770,"date":"2018-08-25T16:06:54","date_gmt":"2018-08-25T09:06:54","guid":{"rendered":"https:\/\/purna.vn\/?p=6770"},"modified":"2018-08-25T16:08:14","modified_gmt":"2018-08-25T09:08:14","slug":"cac-buoc-don-gian-de-co-the-ngoi-tu-the-hoa-sen-padmasana","status":"publish","type":"post","link":"https:\/\/purna.vn\/ja\/cac-buoc-don-gian-de-co-the-ngoi-tu-the-hoa-sen-padmasana\/","title":{"rendered":"H\u01b0\u1edbng d\u1eabn c\u00e1c b\u01b0\u1edbc \u0111\u01a1n gi\u1ea3n \u0111\u1ec3 ng\u1ed3i t\u01b0 th\u1ebf hoa sen d\u1ec5 d\u00e0ng – Padmasana"},"content":{"rendered":"

T\u01b0 th\u1ebf hoa sen – Padmasana<\/strong> l\u00e0 m\u1ed9t trong nh\u1eefng th\u1ebf ng\u1ed3i quan tr\u1ecdng trong qu\u00e1 tr\u00ecnh thi\u1ec1n \u0111\u1ecbnh c\u0169ng nh\u01b0 t\u1eadp yoga. C\u00e1c nghi\u00ean c\u1ee9u khoa h\u1ecdc v\u00e0 c\u1ea3 nh\u1eefng th\u00ed nghi\u1ec7m v\u1ec1 yoga ch\u1ee9ng minh \u0111\u01b0\u1ee3c r\u1eb1ng t\u01b0 th\u1ebf hoa sen t\u1ef1 th\u00e2n \u0111\u00e3 c\u00f3 c\u00f4ng n\u0103ng l\u00e0m \u00eam d\u1ecbu th\u1ea7n kinh, thay \u0111\u1ed5i nh\u1ecbp s\u00f3ng n\u00e3o,\u00a0d\u1eabn d\u1eaft ng\u01b0\u1eddi t\u1eadp d\u1ec5 \u0111i \u0111\u1ebfn \btr\u1ea1ng th\u00e1i tinh th\u1ea7n th\u01b0 gi\u00e3n, nh\u1eadp t\u0129nh v\u00e0 t\u00e2m l\u00fd \u1ed5n \u0111\u1ecbnh.<\/p>\n

Ngo\u00e0i ra v\u1ec1 m\u1eb7t n\u0103ng l\u01b0\u1ee3ng, t\u01b0 th\u1ebf hoa sen c\u00f2n khi\u1ebfn d\u00f2ng n\u0103ng l\u01b0\u1ee3ng c\u00f3 khuynh h\u01b0\u1edbng \u0111i l\u00ean \u0111\u1ec3 nu\u00f4i d\u01b0\u1ee1ng c\u00e1c trung t\u00e2m n\u0103ng l\u01b0\u1ee3ng s\u1ed1ng d\u1ecdc theo c\u1ed9t s\u1ed1ng v\u00e0 ki\u1ec3m so\u00e1t to\u00e0n b\u1ed9 h\u1ec7 th\u1ea7n kinh.<\/p>\n

V\u00e0 ch\u1eafc h\u1eb3n \u0111\u00e2y l\u00e0 l\u00ed do m\u00e0 kh\u00e1 nhi\u1ec1u h\u1ecdc vi\u00ean \u0111\u1eb7c bi\u1ec7t l\u00e0 c\u00e1c b\u00e1c l\u1edbn tu\u1ed5i ho\u1eb7c nh\u1eefng ng\u01b0\u1eddi \u0111am m\u00ea thi\u1ec1n h\u1ecfi Purna c\u00e1ch n\u00e0o \u0111\u1ec3 ng\u1ed3i th\u1ebf hoa sen d\u1ec5 d\u00e0ng. B\u00e0i vi\u1ebft h\u00f4m nay Purna s\u1ebd h\u01b0\u1edbng d\u1eabn c\u00e1c b\u1ea1n m\u1ed9t s\u1ed1 b\u01b0\u1edbc chu\u1ea9n b\u1ecb \u0111\u01a1n gi\u1ea3n \u0111\u1ec3 v\u00e0o th\u1ebf Padmasana \u00eam \u00e1i v\u00e0 nh\u1eb9 nh\u00e0ng h\u01a1n.<\/p>\n

A. C\u00e1c b\u01b0\u1edbc chu\u1ea9n b\u1ecb v\u00e0o th\u1ebf hoa sen<\/h2>\n

\"\"<\/p>\n

B\u01b0\u1edbc 1<\/h3>\n

Ng\u1ed3i tho\u1ea3i m\u00e1i tr\u00ean hai m\u00f4ng, gi\u1eef th\u1eb3ng l\u01b0ng v\u00e0 du\u1ed7i hai ch\u00e2n v\u1ec1 tr\u01b0\u1edbc. C\u1ea9n th\u1eadn di chuy\u1ec3n ph\u1ea7n th\u1ecbt \u0111\u00f9i sang hai b\u00ean v\u00e0 \u1ed5n \u0111\u1ecbnh x\u01b0\u01a1ng ng\u1ed3i xu\u1ed1ng s\u00e0n. Sau \u0111\u00f3 b\u1ea1n co g\u1ed1i ch\u00e2n ph\u1ea3i, d\u00f9ng tay \b\u0111\u1eb7t mu b\u00e0n ch\u00e2n ph\u1ea3i \bl\u00ean tr\u00ean \u0111\u00f9i tr\u00e1i.<\/p>\n

 <\/p>\n

B\u01b0\u1edbc 2<\/h3>\n

B\u1ea1n d\u00f9ng tay ph\u1ea3i nh\u1ea5n \u0111\u1ea7u g\u1ed1i ph\u1ea3i ch\u1ea1m s\u00e0n r\u1ed3i th\u1ea3 l\u1ecfng g\u1ed1i. C\u1ee9 nh\u01b0 v\u1eady, nh\u1ecbp nh\u00e0ng n\u00e2ng l\u00ean v\u00e0 h\u1ea1 xu\u1ed1ng trong 5-10 nh\u1ecbp th\u1edf. L\u1eadp l\u1ea1i b\u01b0\u1edbc 1 v\u00e0 2 v\u1edbi b\u00ean ch\u00e2n tr\u00e1i. B\u01b0\u1edbc kh\u1edfi \u0111\u1ed9ng nh\u1ecf n\u00e0y gi\u00fap b\u1ea1n l\u00e0m m\u1ec1m c\u1ed5 ch\u00e2n, kh\u1edbp g\u1ed1i v\u00e0 m\u1eaft c\u00e1.<\/p>\n

B\u01b0\u1edbc 3<\/h3>\n

V\u1eabn trong th\u1ebf ng\u1ed3i du\u1ed7i th\u1eb3ng m\u1ed9t ch\u00e2n, b\u1ea1n n\u00e2ng \u0111\u00f9i ph\u1ea3i l\u00ean cao h\u01b0\u1edbng v\u1ec1 ng\u1ef1c, b\u1ebb c\u00e1c \u0111\u1ea7u ng\u00f3n ch\u00e2n ph\u1ea3i h\u01b0\u1edbng v\u1ec1 g\u1ed1i ph\u1ea3i \u0111\u1ec3 c\u1ed1 \u0111\u1ecbnh c\u1ed5 ch\u00e2n \u0111\u1ed3ng th\u1eddi k\u00edch ho\u1ea1t c\u01a1 \u0111\u00f9i tr\u01b0\u1edbc. Tay \u00f4m l\u1ea5y ch\u00e2n, m\u1ed7i h\u01a1i h\u00edt v\u00e0o l\u1ea1i \u0111\u01b0a ch\u00e2n g\u1ea7n v\u1ec1 ph\u00eda ng\u1ef1c h\u01a1n. C\u1ed1 g\u1eafng gi\u1eef l\u01b0ng th\u1eb3ng, tr\u00e1nh ng\u1ed3i v\u00f2ng l\u01b0ng hay \u0111\u1ed5 ng\u01b0\u1eddi v\u1ec1 sau v\u00e0 gi\u1eef hai x\u01b0\u01a1ng ng\u1ed3i ch\u1ea1m s\u00e0n.<\/p>\n

L\u1eadp l\u1ea1i t\u01b0\u01a1ng t\u1ef1 v\u1edbi b\u00ean ch\u00e2n tr\u00e1i.<\/p>\n

B\u01b0\u1edbc 4<\/h3>\n

B\u1eaft \u0111\u1ea7u t\u1eeb t\u01b0 th\u1ebf ng\u1ed3i, b\u1ea1n \u0111\u1eb7t hai l\u00f2ng b\u00e0n ch\u00e2n \u00e1p v\u00e0o nhau, \u0111\u1ea7u g\u1ed1i h\u01b0\u1edbng ra hai b\u00ean. D\u00f9ng tay gi\u1eef 2 ch\u00e2n, t\u1eeb t\u1eeb k\u00e9o g\u00f3t ch\u00e2n g\u1ea7n v\u00e0o v\u1eeba s\u1ee9c, kh\u00f4ng mi\u1ec5n c\u01b0\u1ee1ng \u00e9p th\u00e2n qu\u00e1 m\u1ee9c.<\/p>\n

B\u01b0\u1edbc 5<\/h3>\n

H\u00edt v\u00e0o, b\u1ea1n \u01b0\u1ee1n ng\u1ef1c, du\u1ed7i th\u1eb3ng c\u1ed9t s\u1ed1ng, nh\u1eb9 nh\u00e0ng thu c\u1eb1m \bv\u1ec1 ph\u00eda ng\u1ef1c v\u00e0 d\u00f9ng hai khu\u1ef7a tay \u1ea5n nh\u1eb9 \u0111\u1ea7u g\u1ed1i \u00e9p xu\u1ed1ng \bs\u00e0n. M\u1eaft nh\u00ecn th\u1eb3ng v\u1ec1 ph\u00eda tr\u01b0\u1edbc, kh\u00f4ng c\u00fai \u0111\u1ea7u. Duy tr\u00ec t\u01b0 th\u1ebf n\u00e0y, h\u00edt th\u1edf 10 l\u1ea7n.<\/p>\n

T\u01b0 th\u1ebf b\u01b0\u01a1m b\u01b0\u1edbm gi\u00fap b\u1ea1n\u00a0m\u1ec1m d\u1ebbo kh\u1edbp h\u00e1ng, kh\u1edbp g\u1ed1i v\u00e0 l\u00e0m ch\u1eafc kh\u1ecfe x\u01b0\u01a1ng ch\u1eadu, chu\u1ea9n b\u1ecb s\u1eb5n s\u00e0ng \u0111\u1ec3 v\u00e0o th\u1ebf hoa sen.<\/p>\n

B\u01b0\u1edbc 6<\/h3>\n

\u0110\u1ec3 b\u1eaft \u0111\u1ea7u th\u1ebf hoa sen, b\u1ea1n ng\u1ed3i xu\u1ed1ng s\u00e0n v\u00e0 du\u1ed7i th\u1eb3ng hai ch\u00e2n. C\u1ea9n th\u1eadn di chuy\u1ec3n ph\u1ea7n th\u1ecbt \u0111\u00f9i sang hai b\u00ean v\u00e0 \u1ed5n \u0111\u1ecbnh x\u01b0\u01a1ng ng\u1ed3i xu\u1ed1ng s\u00e0n. Sau \u0111\u00f3, co g\u1ed1i ch\u00e2n ph\u1ea3i, d\u00f9ng tay \b\u0111\u1eb7t mu b\u00e0n ch\u00e2n ph\u1ea3i \bl\u00ean tr\u00ean \u0111\u00f9i tr\u00e1i tho\u1ea3i m\u00e1i.<\/p>\n

L\u1eb7p l\u1ea1i b\u01b0\u1edbc n\u00e0y v\u1edbi b\u00ean tr\u00e1i, b\u1eaft ch\u00e9o c\u1ed5 ch\u00e2n tr\u00e1i tr\u00ean \u1ed1ng c\u1eb3ng ch\u00e2n ph\u1ea3i, \u1ea5n h\u00e1ng xu\u1ed1ng s\u00e0n. B\u1ea1n c\u00f3 th\u1ec3 l\u00e0m \u1ea5n th\u1ee7 Gyan Mudra (ch\u1ea1m ng\u00f3n tay c\u00e1i v\u00e0 ng\u00f3n tr\u1ecf v\u00e0o nhau, th\u1ea3 l\u1ecfng c\u00e1c ng\u00f3n tay c\u00f2n l\u1ea1i), c\u00f9i ch\u1ecf co nh\u1eb9 nh\u00e0ng v\u1ec1 ng\u01b0\u1eddi v\u00e0 th\u1ea3 l\u1ecfng b\u00e0n tay tr\u00ean \u0111\u00f9i. Cu\u1ed1i c\u00f9ng, h\u00e3y \u0111\u01b0a \u00fd th\u1ee9c v\u00e0o \u0111i\u1ec3m t\u1eadp trung gi\u1eefa hai ch\u00e2n m\u00e0y – n\u01a1i con m\u1eaft th\u1ee9 ba ng\u1ef1 tr\u1ecb.<\/p>\n

L\u01b0u \u00fd, nh\u1edb \u0111\u1ed5i ch\u00e2n b\u1eaft ch\u00e9o ng\u01b0\u1ee3c l\u1ea1i sau m\u1ed7i l\u1ea7n v\u00e0o th\u1ebf hoa sen. \u0110\u00e2y l\u00e0 c\u00e1ch t\u1ed1t nh\u1ea5t gi\u00fap b\u1ea1n c\u00e2n b\u1eb1ng c\u01a1 th\u1ec3, h\u00f4ng v\u00e0 c\u1ea3 hai ch\u00e2n.<\/p>\n

Nh\u1edd 4 b\u01b0\u1edbc chu\u1ea9n b\u1ecb ph\u00eda tr\u00ean, b\u1ea1n s\u1ebd v\u00e0o th\u1ebf hoa sen d\u1ec5 d\u00e0ng v\u00e0 \u00eam \u00e1i h\u01a1n khi kh\u1edbp h\u00f4ng, kh\u1edbp h\u00e1ng, kh\u1edbp g\u1ed1i v\u00e0 c\u1ed5 ch\u00e2n \u0111\u00e3 \u0111\u01b0\u1ee3c l\u00e0m m\u1ec1m v\u00e0 linh ho\u1ea1t. Ch\u00fac c\u00e1c b\u1ea1n th\u00e0nh c\u00f4ng v\u00e0 duy tr\u00ec t\u01b0 th\u1ebf ng\u1ed3i hoa sen c\u1ef1c t\u1ed1t n\u00e0y d\u00e0i l\u00e2u nh\u00e9.<\/p>\n

B. L\u1ef1a ch\u1ecdn d\u1ec5 h\u01a1n c\u1ee7a th\u1ebf hoa sen<\/h2>\n

N\u1ebfu b\u1ea1n l\u00e0 ng\u01b0\u1eddi m\u1edbi luy\u1ec7n t\u1eadp, kh\u00f4ng n\u00ean n\u00f3ng v\u1ed9i m\u00e0 h\u00e3y luy\u1ec7n t\u1eadp d\u1ea7n d\u1ea7n t\u1eeb d\u1ec5 \u0111\u1ebfn kh\u00f3. B\u1ea1n h\u00e3y t\u1eadp ng\u1ed3i v\u1edbi t\u1eebng ch\u00e2n m\u1ed9t \u0111\u1eb7t tr\u00ean \u0111\u00f9i trong th\u1ebf Ardha padmasana (b\u00e1n hoa sen) m\u1ed9t kho\u1ea3ng th\u1eddi gian. Khi b\u1ea1n c\u1ea3m th\u1ea5y tho\u1ea3i m\u00e1i \u1edf t\u01b0 th\u1ebf b\u00e1n hoa sen r\u1ed3i, h\u00e3y chuy\u1ec3n l\u00ean t\u01b0 th\u1ebf hoa sen.<\/p>\n

\"\"<\/p>\n

M\u1eb9o hay: n\u1ebfu b\u1ea1n c\u1ea3m th\u1ea5y h\u00f4ng b\u1ecb si\u1ebft ch\u1eb7t ho\u1eb7c kh\u00f3 kh\u0103n trong vi\u1ec7c \u0111\u1eb7t hai g\u1ed1i ch\u1ea1m s\u00e0n, c\u00f3 th\u1ec3 cu\u1ed9n tr\u00f2n th\u1ea3m ho\u1eb7c \u0111\u1eb7t th\u00eam m\u1ed9t chi\u1ebfc g\u1ed1i \u00eam d\u01b0\u1edbi m\u00f4ng. Vi\u1ec7c n\u00e2ng cao ng\u01b0\u1eddi kh\u1ecfi m\u1eb7t s\u00e0n s\u1ebd gi\u00fap b\u1ea1n ng\u1ed3i hoa sen tho\u1ea3i m\u00e1i h\u01a1n \u0111\u1ed3ng th\u1eddi l\u01b0ng \u0111\u01b0\u1ee3c gi\u1eef th\u1eb3ng t\u1ed1t h\u01a1n.<\/em><\/p>\n

\"\"<\/p>\n

C. Nh\u1eefng \u0111i\u1ec1u c\u1ea7n ch\u00fa \u00fd<\/h2>\n
    \n
  • Th\u1ea3 l\u1ecfng c\u01a1 th\u1ec3 \u0111\u1eb7c bi\u1ec7t l\u00e0 ph\u1ea7n ch\u00e2n<\/li>\n
  • Gi\u1eef l\u01b0ng th\u1eb3ng<\/li>\n
  • Lu\u00f4n \u0111\u1ec3 c\u1ea3 2 \u0111\u00f9i, 2 b\u00ean \u0111\u1ea7u g\u1ed1i ch\u1ea1m s\u00e0n. Tr\u00e1nh \u0111\u1ec3 m\u1ed9t b\u00ean \u0111\u1ea7u g\u1ed1i kh\u00f4ng ch\u1ea1m s\u00e0n, l\u00e2u d\u00e0i s\u1ebd\u00a0khi\u1ebfn kh\u1edbp h\u00e1ng b\u1ecb l\u1ec7ch v\u00e0 c\u1ed9t s\u1ed1ng m\u1ea5t c\u00e2n b\u1eb1ng.<\/li>\n
  • Kh\u00f4ng \u0111\u01b0\u1ee3c \u0111\u1ec3 \u0111\u1ea7u g\u1ed1i b\u1ecb \u0111au khi ng\u1ed3i t\u01b0 th\u1ebf hoa sen. N\u1ebfu \u0111\u1ea7u g\u1ed1i b\u1ecb \u0111au, h\u00e3y t\u1eeb t\u1eeb ra kh\u1ecfi t\u01b0 th\u1ebf hoa sen, rung ch\u00e2n, xoa nh\u1eb9 \u0111\u1ea7u g\u1ed1i v\u00e0 th\u1ea3 l\u1ecfng.<\/li>\n<\/ul>\n

    D. Ch\u1ed1ng ch\u1ec9 \u0111\u1ecbnh<\/h2>\n

    \bV\u1edbi nh\u1eefng b\u1ea1n b\u1ecb \u0111au \u0111\u1ea7u g\u1ed1i n\u1eb7ng, tuy\u1ec7t \u0111\u1ed1i kh\u00f4ng n\u00ean ng\u1ed3i \u1edf t\u01b0 th\u1ebf hoa sen v\u00ec \bnh\u01b0 th\u1ebf t\u0103ng th\u00eam s\u1ee9c \u00e9p l\u00ean kh\u1edbp g\u1ed1i, l\u00e0m c\u0103ng d\u00e2y ch\u1eb1ng \u1edf \u0111\u1ea7u g\u1ed1i, v\u00e0 l\u00e0m cho t\u00ecnh tr\u1ea1ng \u0111\u1ea7u g\u1ed1i c\u1ee7a b\u1ea1n ng\u00e0y c\u00e0ng x\u1ea5u \u0111i.<\/p>","protected":false},"excerpt":{"rendered":"

    T\u01b0 th\u1ebf hoa sen – Padmasana l\u00e0 m\u1ed9t trong nh\u1eefng th\u1ebf ng\u1ed3i quan tr\u1ecdng trong qu\u00e1 tr\u00ecnh thi\u1ec1n \u0111\u1ecbnh c\u0169ng nh\u01b0 t\u1eadp yoga. C\u00e1c nghi\u00ean c\u1ee9u khoa h\u1ecdc v\u00e0 c\u1ea3 nh\u1eefng th\u00ed nghi\u1ec7m v\u1ec1 yoga ch\u1ee9ng minh \u0111\u01b0\u1ee3c r\u1eb1ng t\u01b0 th\u1ebf hoa sen t\u1ef1 th\u00e2n \u0111\u00e3 c\u00f3 c\u00f4ng n\u0103ng l\u00e0m \u00eam d\u1ecbu th\u1ea7n kinh, thay…<\/p>","protected":false},"author":446664,"featured_media":6027,"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-6770","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\/09\/yoga-for-runners01-900x675.jpg",900,675,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\/6770","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=6770"}],"version-history":[{"count":0,"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/posts\/6770\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/media\/6027"}],"wp:attachment":[{"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/media?parent=6770"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/categories?post=6770"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/tags?post=6770"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}