{"id":6848,"date":"2018-10-06T11:08:39","date_gmt":"2018-10-06T04:08:39","guid":{"rendered":"https:\/\/purna.vn\/?p=6848"},"modified":"2018-10-06T11:14:26","modified_gmt":"2018-10-06T04:14:26","slug":"5-tu-the-yoga-giup-ban-de-di-vao-giac-ngu-hon","status":"publish","type":"post","link":"https:\/\/purna.vn\/ja\/5-tu-the-yoga-giup-ban-de-di-vao-giac-ngu-hon\/","title":{"rendered":"5 t\u01b0 th\u1ebf yoga gi\u00fap b\u1ea1n d\u1ec5 \u0111i v\u00e0o gi\u1ea5c ng\u1ee7 h\u01a1n"},"content":{"rendered":"

Kh\u00e1 nhi\u1ec1u h\u1ecdc vi\u00ean than phi\u1ec1n v\u1edbi m\u00ecnh r\u1eb1ng kh\u00f3 l\u00f2ng c\u00f3 th\u1ec3 tham gia l\u1edbp yoga s\u00e1ng l\u00fac 6:30 s\u00e1ng v\u00ec \u0111\u00eam th\u01b0\u1eddng th\u1ee9c r\u1ea5t khuya v\u00e0 kh\u00f3 \u0111i v\u00e0o gi\u1ea5c ng\u1ee7. D\u00f9 c\u00f3 c\u1ed1 g\u1eafng l\u00ean gi\u01b0\u1eddng s\u1edbm nh\u01b0ng m\u1ed9t s\u1ed1 b\u1ea1n v\u1eabn tr\u0103n tr\u1edf, loay hoay, kh\u00f4ng th\u1ec3 \u0111i v\u00e0o gi\u1ea5c ng\u1ee7 d\u1ec5 d\u00e0ng \u0111\u01b0\u1ee3c. \u0110\u00e2y l\u00e0 m\u1ed9t tri\u1ec7u ch\u1ee9ng th\u01b0\u1eddng g\u1eb7p v\u00e0 c\u00f3 v\u1ebb \u0111ang ng\u00e0y c\u00e0ng gia t\u0103ng trong gi\u1edbi tr\u1ebb v\u00ec \u00e1p l\u1ef1c c\u00f4ng vi\u1ec7c, v\u00ec s\u1eed d\u1ee5ng thi\u1ebft b\u1ecb \u0111i\u1ec7n t\u1eed qu\u00e1 nhi\u1ec1u, c\u0169ng c\u00f3 th\u1ec3 v\u00ec th\u1ea7n kinh c\u0103ng th\u1eb3ng v\u00e0 m\u1ed9t ng\u00e0n l\u1ebb m\u1ed9t l\u00ed do cho ch\u1ee9ng b\u1ec7nh m\u1ea5t ng\u1ee7 n\u00e0y.<\/p>\n

Hi\u1ec3u \u0111\u01b0\u1ee3c v\u1ea5n \u0111\u1ec1 tr\u00ean, Purna mu\u1ed1n chia s\u1ebb v\u1edbi c\u00e1c b\u1ea1n 5 t\u01b0 th\u1ebf yoga \u0111\u01a1n gi\u1ea3n gi\u00fap b\u1ea1n d\u1ec5 \u0111i v\u00e0o gi\u1ea5c ng\u1ee7 v\u00e0 c\u00f3 gi\u1ea5c ng\u1ee7 s\u00e2u v\u00e0 ngon h\u01a1n.<\/p>\n

1. Siddhasana (T\u01b0 th\u1ebf ng\u1ed3i ho\u00e0n h\u1ea3o)<\/h2>\n

Siddhasana hay c\u00f2n \u0111\u01b0\u1ee3c g\u1ecdi l\u00e0 t\u01b0 th\u1ebf ng\u1ed3i ho\u00e0n h\u1ea3o\u00a0h\u1ed7 tr\u1ee3 s\u1ef1 c\u00e2n b\u1eb1ng cho c\u01a1 th\u1ec3, an \u0111\u1ecbnh th\u1ea7n kinh, cung c\u1ea5p m\u00e1u cho khu v\u1ef1c x\u01b0\u01a1ng ch\u1eadu, gi\u1ea3m c\u1ee9ng kh\u1edbp g\u1ed1i, ph\u00f2ng ng\u1eeba phong th\u1ea5p…<\/p>\n

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H\u00ecnh s\u01b0u t\u1ea7m<\/figcaption><\/figure>\n
    \n
  • B\u1ea1n h\u00e3y b\u1eaft \u0111\u1ea7u ng\u1ed3i tr\u00ean \u0111\u1ec7m hay kh\u0103n d\u00e0y v\u1edbi hai ch\u00e2n kh\u00e9p l\u1ea1i.<\/li>\n
  • Co g\u1ed1i tr\u00e1i, g\u00f3t ch\u00e2n tr\u00e1i \u00e1p s\u00e1t v\u00e0o c\u01a1 quan sinh d\u1ee5c, l\u00f2ng b\u00e0n ch\u00e2n tr\u00e1i h\u01b0\u1edbng l\u00ean tr\u1ea7n \u00e1p v\u00e0o \u0111\u00f9i ph\u1ea3i.<\/li>\n
  • G\u1eadp ch\u00e2n ph\u1ea3i, ng\u00f3n ch\u00e2n ph\u1ea3i \u0111\u1ec3 l\u00ean \u0111\u00f9i tr\u00e1i sao cho hai g\u00f3t ch\u00e2n th\u1eb3ng h\u00e0ng v\u00e0 \u0111\u1ec1u h\u01b0\u1edbng v\u1ec1 c\u01a1 quan sinh d\u1ee5c.<\/li>\n
  • Khu\u1ef7a tay co nh\u1eb9 h\u01b0\u1edbng v\u1ec1 ng\u01b0\u1eddi v\u00e0 \u0111\u1eb7t hai b\u00e0n tay t\u1ef1 nhi\u00ean tr\u00ean g\u1ed1i.<\/li>\n
  • Quan tr\u1ecdng l\u00e0 b\u1ea1n gi\u1eef cho t\u01b0 th\u1ebf ng\u1ed3i th\u1eadt tho\u1ea3i m\u00e1i. B\u1ea1n c\u00f3 th\u1ec3 qu\u1ea5n th\u00eam kh\u0103n hay m\u1ec1n quanh ng\u01b0\u1eddi khi ng\u1ed3i trong t\u01b0 th\u1ebf n\u00e0y n\u1ebfu mu\u1ed1n.<\/li>\n<\/ul>\n

    V\u1edbi\u00a0Siddhasana, b\u1ea1n kh\u00f4ng nh\u1ea5t thi\u1ebft ph\u1ea3i \bcu\u1ed9n vai v\u1ec1 sau hay c\u1ed1 g\u1eafng v\u01b0\u01a1n l\u01b0ng qu\u00e1 th\u1eb3ng. Ch\u1ec9 c\u1ea7n ng\u1ed3i trong im l\u1eb7ng, m\u1ec1m m\u1ea1i c\u01a1 th\u1ec3, h\u00edt th\u1edf ch\u1eadm r\u00e3i v\u00e0 quan s\u00e1t \bt\u00e2m tr\u00ed v\u1edbi m\u1eaft nh\u1eafm nh\u1eb9. Kh\u00f4ng gian xung quanh l\u00fac n\u00e0y n\u00ean t\u1ed1i h\u1eb3n ho\u1eb7c c\u00f3 \b\u00e1nh s\u00e1ng d\u1ecbu nh\u1eb9 \u0111\u1ec3 gi\u00fap b\u1ea1n d\u1ec5 \u0111i v\u00e0o gi\u1ea5c ng\u1ee7.<\/p>\n

    N\u1ebfu c\u00f3 nh\u1eefng suy ngh\u0129 hay c\u0103ng th\u1eb3ng n\u00e0o \u0111\u00f3 xu\u1ea5t hi\u1ec7n, h\u00e3y \u0111\u1ec3 cho n\u00f3 ra \u0111i v\u00e0 ti\u1ebfp t\u1ee5c t\u1eadp trung v\u00e0o h\u01a1i th\u1edf. Khi b\u1ea1n c\u1ea3m th\u1ea5y c\u01a1n bu\u1ed3n ng\u1ee7 xu\u1ea5t hi\u1ec7n, h\u00e3y nh\u1eb9 nh\u00e0ng n\u1eb1m xu\u1ed1ng s\u00e0n trong th\u1ebf x\u00e1c ch\u1ebft Savasana v\u00e0 ch\u00ecm v\u00e0o gi\u1ea5c ng\u1ee7.<\/p>\n

    \u00a02.\u00a0<\/strong>Viparita Karani (T\u01b0 th\u1ebf g\u00e1c hai ch\u00e2n l\u00ean t\u01b0\u1eddng)<\/h2>\n
    \"\"
    H\u00ecnh s\u01b0u t\u1ea7m<\/figcaption><\/figure>\n

    Viparita Karani kh\u00f4ng ch\u1ec9 gi\u00fap b\u1ea1n gi\u1ea3m c\u1ea3m gi\u00e1c m\u1ec7t m\u1ecfi sau m\u1ed9t ng\u00e0y l\u00e0m vi\u1ec7c n\u1eb7ng nh\u1ecdc m\u00e0 c\u00f2n thanh l\u1ecdc l\u1ea1i m\u00e1u huy\u1ebft, l\u01b0u th\u00f4ng v\u00e0 b\u01a1m m\u00e1u tr\u1edf v\u1ec1 tim.<\/p>\n

      \n
    • B\u1eaft \u0111\u1ea7u v\u1edbi t\u01b0 th\u1ebf n\u1eb1m ng\u1eeda sao cho ph\u1ea7n m\u00f4ng v\u00e0 ch\u00e2n \u00e1p s\u00e1t t\u01b0\u1eddng. Hai b\u00e0n ch\u00e2n h\u01b0\u1edbng l\u00ean tr\u1ea7n nh\u00e0.<\/li>\n
    • N\u1ebfu c\u1ea3m th\u1ea5y c\u0103ng c\u01a1 qu\u00e1 s\u1ee9c, b\u1ea1n d\u1ecbch chuy\u1ec3n m\u00f4ng ra xa h\u01a1n v\u1edbi t\u01b0\u1eddng.<\/li>\n
    • Tay \u0111\u1ec3 tho\u1ea3i m\u00e1i hai b\u00ean h\u00f4ng, l\u00f2ng b\u00e0n tay h\u01b0\u1edbng l\u00ean.<\/li>\n
    • B\u1ea1n c\u0169ng c\u00f3 th\u1ec3 \u0111\u1ec7m d\u01b0\u1edbi l\u01b0ng v\u00e0 m\u00f4ng m\u1ed9t chi\u1ebfc ch\u0103n d\u00e0y hay m\u1ed9t chi\u1ebfc g\u1ed1i \u0111\u1ec3 t\u01b0 th\u1ebf n\u1eb1m tho\u1ea3i m\u00e1i h\u01a1n.<\/li>\n
    • Nh\u1eafm m\u1eaft v\u00e0 t\u1eadp trung t\u00e2m tr\u00ed v\u00e0o vi\u1ec7c th\u1edf ch\u1eadm. B\u1ea1n c\u00f3 th\u1ec3 s\u1eed d\u1ee5ng m\u1ed9t chi\u1ebfc kh\u0103n m\u1ecfng che m\u1eaft l\u1ea1i ho\u1eb7c \u0111\u1eb7t m\u1ed9t c\u00e1i ch\u0103n l\u00ean ng\u1ef1c \u0111\u1ec3 c\u1ea3m th\u1ea5y d\u1ec5 ch\u1ecbu h\u01a1n.<\/li>\n
    • Khi h\u1ea1 ch\u00e2n xu\u1ed1ng, l\u01b0u \u00fd co ch\u00e2n, g\u1eadp \u0111\u1ea7u g\u1ed1i nh\u1eb9 nh\u00e0ng, cong ng\u01b0\u1eddi v\u00e0 \u0111\u1ea7u l\u00ean theo t\u01b0 th\u1ebf \u00f4m ch\u1eb7t \u0111\u1ea7u g\u1ed1i, sau \u0111\u00f3 th\u1ea3 l\u1ecfng v\u00e0 n\u1eb1m nghi\u00eang m\u1ed9t l\u00e1t tr\u01b0\u1edbc khi ng\u1ed3i d\u1eady.<\/li>\n<\/ul>\n

      3. Paschimottanasana (T\u01b0 th\u1ebf ng\u1ed3i g\u1eadp ng\u01b0\u1eddi)<\/h2>\n

      \"\"<\/p>\n

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      • B\u1ea1n ng\u1ed3i tr\u00ean m\u1eb7t s\u00e0n, hai ch\u00e2n du\u1ed7i th\u1eb3ng v\u1ec1 tr\u01b0\u1edbc, v\u1edbi c\u00e1c ng\u00f3n ch\u00e2n b\u1ebb v\u1ec1 ph\u00eda m\u1eb7t. B\u1ea1n nh\u00edch nh\u1eb9 t\u1eebng b\u00ean h\u00f4ng l\u00ean, d\u00f9ng tay k\u00e9o hai x\u01b0\u01a1ng ng\u1ed3i ra xa g\u00f3t v\u00e0 cho hai x\u01b0\u01a1ng ng\u1ed3i ch\u1ea1m s\u00e0n v\u1eefng v\u00e0ng.<\/li>\n
      • \u0110\u1ea7u ti\u00ean b\u1ea1n \u1ea5n l\u00f2ng b\u00e0n tay ho\u1eb7c c\u00e1c \u0111\u1ea7u ng\u00f3n tay b\u00ean c\u1ea1nh h\u00f4ng xu\u1ed1ng s\u00e0n, n\u00e2ng cao x\u01b0\u01a1ng \u1ee9c khi \u0111\u00f9i tr\u00ean \u1ea5n xu\u1ed1ng. M\u1ee5c \u0111\u00edch l\u00e0m d\u00e0i c\u1ed9t s\u1ed1ng l\u01b0ng tr\u01b0\u1edbc.<\/li>\n
      • Khi h\u00edt v\u00e0o, gi\u1eef l\u01b0ng th\u1eb3ng, g\u1eadp v\u1ec1 tr\u01b0\u1edbc t\u1eeb kh\u1edbp h\u00f4ng, \u0111\u1ea7u ng\u1ea9ng cao.<\/li>\n
      • N\u1ebfu tay n\u1eafm \u0111\u01b0\u1ee3c b\u00e0n ch\u00e2n, b\u1ea1n co khu\u1ef7u tay \u1edf b\u00ean ngo\u00e0i ch\u00e2n.<\/li>\n
      • B\u1ee5ng d\u01b0\u1edbi ch\u1ea1m \u0111\u00f9i tr\u01b0\u1edbc r\u1ed3i \u0111\u1ebfn b\u1ee5ng tr\u00ean, \u0111\u1ebfn x\u01b0\u01a1ng s\u01b0\u1eddn, m\u1edbi \u0111\u1ebfn \u0111\u1ea7u ch\u1ea1m.<\/li>\n
      • V\u1edbi m\u1ed7i h\u01a1i th\u1edf ra, b\u1ea1n n\u00e2ng v\u00e0 du\u1ed7i d\u00e0i l\u01b0ng \u0111\u1ec3 g\u1eadp s\u00e2u h\u01a1n.<\/li>\n
      • Gi\u1eef t\u01b0 th\u1ebf n\u00e0y kho\u1ea3ng m\u1ed9t ph\u00fat.<\/li>\n
      • Trong tr\u01b0\u1eddng h\u1ee3p nh\u01b0\u1ee3ng ch\u00e2n qu\u00e1 c\u1ee9ng, kh\u00f4ng th\u1ec3 du\u1ed7i ra ch\u1ea1m xu\u1ed1ng s\u00e0n th\u00ec b\u1ea1n c\u1ee9 co nh\u1eb9 \u0111\u1ea7u g\u1ed1i l\u1ea1i, tay n\u1eafm l\u1ea5y hai m\u00e9p ngo\u00e0i b\u00e0n ch\u00e2n.M\u1ed7i h\u01a1i h\u00edt v\u00e0o, b\u1ea1n c\u0169ng h\u00e3y \u0111\u1ea9y ng\u1ef1c v\u1ec1 tr\u01b0\u1edbc, l\u00e0m d\u00e0i c\u1ed9t s\u1ed1ng l\u01b0ng v\u00e0 th\u1edf ra \u00e1p b\u1ee5ng v\u00e0o \u0111\u00f9i tr\u00ean \u0111\u1ec3 g\u1eadp ng\u01b0\u1eddi xu\u1ed1ng s\u00e2u h\u01a1n.\u00a0\u0110\u1ebfn m\u1ee9c g\u1eadp t\u1ed1i \u0111a, b\u1ea1n th\u1ea3 l\u1ecfng c\u00e1nh tay v\u00e0 vai \u0111\u1ec3 t\u1eadp trung h\u00edt th\u1edf.<\/li>\n
      • B\u1ea1n c\u00f3 th\u1ec3 l\u00f3t th\u00eam kh\u0103n hay g\u1ed1i tr\u00ean \u0111\u00f9i v\u00e0 d\u01b0\u1edbi b\u1ee5ng \u0111\u1ec3 c\u1ea3m th\u1ea5y tho\u1ea3i m\u00e1i h\u01a1n. \u0110i\u1ec1u quan tr\u1ecdng l\u00e0 kh\u00f4ng n\u00ean c\u1ea3m th\u1ea5y c\u0103ng th\u1eb3ng \u1edf vai, g\u00e1y, c\u1ed5, ch\u00e2n hay tay.<\/li>\n<\/ul>\n

        \"\"<\/p>\n

        B\u1ea1n ch\u1ec9 c\u1ea7n ng\u1ed3i xu\u1ed1ng, chu\u1ea9n b\u1ecb m\u1ed9t v\u00e0i chi\u1ebfc g\u1ed1i \u00eam v\u00e0 th\u1ef1c hi\u1ec7n \u0111\u1ed9ng t\u00e1c ng\u1ed3i g\u1eadp ng\u01b0\u1eddi v\u1ec1 tr\u01b0\u1edbc ngay tr\u00ean gi\u01b0\u1eddng. Khi c\u00f3 d\u1ea5u hi\u1ec7u bu\u1ed3n ng\u1ee7, b\u1ea1n co hai g\u1ed1i n\u1eb1m nghi\u00eang sang m\u1ed9t b\u00ean v\u00e0 ch\u00ecm v\u00e0o gi\u1ea5c ng\u1ee7.<\/p>\n

        4. Supta Baddha Konasana (T\u01b0 th\u1ebf n\u1eb1m ng\u1eeda g\u00f3c c\u1ed1 \u0111\u1ecbnh)<\/h2>\n
        \"\"
        H\u00ecnh s\u01b0u t\u1ea7m<\/figcaption><\/figure>\n

        Supta Baddha Konasana l\u00e0 m\u1ed9t t\u01b0 th\u1ebf h\u1eefu \u00edch gi\u00fap m\u1edf h\u00f4ng nh\u1eb9 nh\u00e0ng sau m\u1ed9t ng\u00e0y l\u00e0m vi\u1ec7c b\u1ea1n ph\u1ea3i \u0111\u1ee9ng, ng\u1ed3i hay l\u00e1i xe qu\u00e1 l\u00e2u. Ngo\u00e0i ra, t\u01b0 th\u1ebf n\u00e0y c\u00f2n gi\u00fap b\u1ea1n m\u1edf r\u1ed9ng khu v\u1ef1c b\u1ee5ng gi\u00fap b\u1ea1n h\u00edt th\u1edf s\u00e2u h\u01a1n, t\u0103ng c\u01b0\u1eddng l\u01b0u th\u00f4ng m\u00e1u v\u00e0 c\u1ea3i thi\u1ec7n h\u1ec7 \bti\u00eau h\u00f3a t\u1ed1t h\u01a1n.<\/p>\n

          \n
        • Chu\u1ea9n b\u1ecb 3 c\u00e1i m\u1ec1n, 1 c\u00e1i g\u1ed1i v\u00e0 2 c\u1ee5c block yoga hay 2 c\u00e1i g\u1ed1i nh\u1ecf kh\u00e1c.<\/li>\n
        • X\u1ebfp m\u1ed9t chi\u1ebfc m\u1ec1n \u0111\u1eb7t d\u01b0\u1edbi m\u00f4ng v\u00e0 ng\u1ed3i xu\u1ed1ng, \u0111\u1eb7t m\u1ed9t chi\u1ebfc g\u1ed1i kh\u00e1c sau l\u01b0ng ngay v\u1ecb tr\u00ed \u0111\u1ea7u s\u1ebd h\u1ea1 xu\u1ed1ng.<\/li>\n
        • Ch\u1ea5p hai l\u00f2ng b\u00e0n ch\u00e2n v\u00e0o nhau, \u0111\u1ec3 \u0111\u1ea7u g\u1ed1i m\u1edf r\u1ed9ng sang hai b\u00ean, d\u00f9ng m\u1ed9t chi\u1ebfc m\u1ec1n kh\u00e1c \u0111\u1eb7t d\u01b0\u1edbi hai b\u00e0n ch\u00e2n.<\/li>\n
        • N\u1ebfu h\u00f4ng qu\u00e1 c\u1ee9ng \u0111\u1ebfn m\u1ee9c g\u1ed1i kh\u00f4ng th\u1ec3 ch\u1ea1m s\u00e0n tho\u1ea3i m\u00e1i th\u00ec b\u1ea1n k\u00ea th\u00eam hai c\u1ee5c block yoga hay hai chi\u1ebfc g\u1ed1i nh\u1ecf kh\u00e1c d\u01b0\u1edbi hai \u0111\u1ea7u g\u1ed1i.<\/li>\n
        • B\u1ea1n ch\u1eadm r\u00e3i n\u1eb1m xu\u1ed1ng tr\u00ean g\u1ed1i cho g\u00e1y c\u1ed5 \u0111\u01b0\u1ee3c ngh\u1ec9 ng\u01a1i tho\u1ea3i m\u00e1i<\/li>\n
        • Th\u1ea3 tay tho\u1ea3i m\u00e1i d\u1ecdc theo th\u00e2n ng\u01b0\u1eddi xu\u1ed1ng s\u00e0n. Nh\u1eafm m\u1eaft l\u1ea1i v\u00e0 th\u01b0 gi\u00e3n. N\u1ebfu b\u1ea1n mu\u1ed1n c\u00f3 th\u1ec3 \u0111\u1eb7t th\u00eam m\u1ed9t chi\u1ebfc m\u1ec1n \u0111\u1eafp l\u00ean to\u00e0n b\u1ed9 th\u00e2n ng\u01b0\u1eddi cho tho\u1ea3i m\u00e1i h\u01a1n r\u1ed3i t\u1eeb t\u1eeb ch\u00ecm v\u00e0o gi\u1ea5c ng\u1ee7.<\/li>\n<\/ul>\n

          5. Savasana (T\u01b0 th\u1ebf x\u00e1c ch\u1ebft)<\/h2>\n

          T\u01b0 th\u1ebf x\u00e1c ch\u1ebft l\u00e0 ph\u01b0\u01a1ng ph\u00e1p ho\u00e0n h\u1ea3o nh\u1ea5t gi\u00fap b\u1ea1n \u0111i v\u00e0o gi\u1ea5c ng\u1ee7 s\u00e2u d\u1ec5 d\u00e0ng nh\u1ea5t. \u0110\u00e2y c\u0169ng l\u00e0 t\u01b0 th\u1ebf m\u00e0 m\u1ecdi h\u1ecdc vi\u00ean c\u1ee7a Purna \u0111\u1ec1u y\u00eau th\u00edch nh\u1ea5t haha. C\u1ef1c k\u1ef3 \u0111\u01a1n gi\u1ea3n nh\u01b0ng hi\u1ec7u qu\u1ea3 l\u1ea1i r\u1ea5t cao cho vi\u1ec7c th\u01b0 gi\u00e3n s\u00e2u.<\/p>\n

          <\/div>\n
            \n
          • T\u1eaft \u0111\u00e8n, leo l\u00ean gi\u01b0\u1eddng, d\u00f9ng m\u1ed9t chi\u1ebfc m\u1ec1n \u0111\u1eafp ngang th\u00e2n ng\u01b0\u1eddi \u0111\u1ec3 ng\u01b0\u1eddi kh\u00f4ng b\u1ecb l\u1ea1nh.<\/li>\n
          • T\u1eaft \u0111i\u1ec7n tho\u1ea1i v\u00e0 h\u1ea1n ch\u1ebf m\u1ecdi ti\u1ebfng \u1ed3n kh\u00f4ng c\u1ea7n thi\u1ebft.<\/li>\n
          • N\u1eb1m ng\u1eeda tr\u00ean gi\u01b0\u1eddng, hai b\u00e0n ch\u00e2n t\u00e1ch r\u1ed9ng h\u01a1n h\u00f4ng, hai c\u00e1nh tay th\u1ea3 l\u1ecfng d\u1ecdc theo th\u00e2n ng\u01b0\u1eddi v\u00e0 m\u1edf c\u00e1ch th\u00e2n ng\u01b0\u1eddi 45 \u0111\u1ed9 v\u1edbi l\u00f2ng b\u00e0n tay h\u01b0\u1edbng l\u00ean tr\u1ea7n.<\/li>\n
          • B\u1ea1n nh\u00fac nh\u00edch nh\u1eb9 vai, th\u1eaft l\u01b0ng v\u00e0 h\u00f4ng cho nh\u1eefng ph\u1ea7n n\u00e0y ch\u1ea1m gi\u01b0\u1eddng m\u1ed9t c\u00e1ch th\u1eadt tho\u1ea3i m\u00e1i.<\/li>\n
          • Th\u01b0 gi\u00e3n to\u00e0n b\u1ed9 c\u01a1 th\u1ec3, t\u00e2m tr\u00ed, t\u1eadp trung v\u00e0o h\u01a1i th\u1edf trong v\u00f2ng 20 ph\u00fat cho \u0111\u1ebfn khi b\u1ea1n c\u1ea3m th\u1ea5y bu\u1ed3n ng\u1ee7.<\/li>\n<\/ul>\n

            V\u1edbi 5 t\u01b0 th\u1ebf yoga \u0111\u01a1n gi\u1ea3n tr\u00ean, c\u00e1c b\u1ea1n c\u00f3 th\u1ec3 th\u1ef1c hi\u1ec7n \u0111\u1ec1u \u0111\u1eb7n m\u1ed7i ng\u00e0y 1 trong 5 t\u01b0 th\u1ebf ho\u1eb7c t\u1ea5t c\u1ea3 tr\u01b0\u1edbc khi \u0111i ng\u1ee7. Ch\u00fac c\u00e1c b\u1ea1n c\u00f3 m\u1ed9t gi\u1ea5c ng\u1ee7 ngon sau m\u1ed9t \u0111\u00eam d\u00e0i. Kh\u00f4ng g\u00ec qu\u00fd h\u01a1n m\u1ed9t gi\u1ea5c ng\u1ee7 s\u00e2u \u0111\u00e2u c\u00e1c b\u1ea1n nh\u1ec9?! \u0110\u1ec3 c\u00f3 th\u00eam n\u0103ng l\u01b0\u1ee3ng b\u1eaft \u0111\u1ea7u ng\u00e0y m\u1edbi hi\u1ec7u qu\u1ea3 h\u01a1n hihi.<\/p>","protected":false},"excerpt":{"rendered":"

            Kh\u00e1 nhi\u1ec1u h\u1ecdc vi\u00ean than phi\u1ec1n v\u1edbi m\u00ecnh r\u1eb1ng kh\u00f3 l\u00f2ng c\u00f3 th\u1ec3 tham gia l\u1edbp yoga s\u00e1ng l\u00fac 6:30 s\u00e1ng v\u00ec \u0111\u00eam th\u01b0\u1eddng th\u1ee9c r\u1ea5t khuya v\u00e0 kh\u00f3 \u0111i v\u00e0o gi\u1ea5c ng\u1ee7. D\u00f9 c\u00f3 c\u1ed1 g\u1eafng l\u00ean gi\u01b0\u1eddng s\u1edbm nh\u01b0ng m\u1ed9t s\u1ed1 b\u1ea1n v\u1eabn tr\u0103n tr\u1edf, loay hoay, kh\u00f4ng th\u1ec3 \u0111i v\u00e0o gi\u1ea5c ng\u1ee7…<\/p>","protected":false},"author":446664,"featured_media":6857,"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-6848","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\/10\/IMG_6469-900x674.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\/6848","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=6848"}],"version-history":[{"count":0,"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/posts\/6848\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/media\/6857"}],"wp:attachment":[{"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/media?parent=6848"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/categories?post=6848"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/tags?post=6848"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}