{"id":6901,"date":"2018-11-13T07:10:14","date_gmt":"2018-11-13T00:10:14","guid":{"rendered":"https:\/\/purna.vn\/?p=6901"},"modified":"2018-11-13T07:10:14","modified_gmt":"2018-11-13T00:10:14","slug":"chia-se-kinh-nghiem-nga-lung-sau-an-toan-khi-vao-the-lac-da-ustrasana-camel-pose","status":"publish","type":"post","link":"https:\/\/purna.vn\/ja\/chia-se-kinh-nghiem-nga-lung-sau-an-toan-khi-vao-the-lac-da-ustrasana-camel-pose\/","title":{"rendered":"Chia s\u1ebb kinh nghi\u1ec7m ng\u00e3 l\u01b0ng sau an to\u00e0n khi v\u00e0o th\u1ebf L\u1ea1c \u0111\u00e0 &#8211; Ustrasana (Camel Pose)"},"content":{"rendered":"<p><strong>T\u01b0 th\u1ebf yoga L\u1ea1c \u0111\u00e0 (t\u00ean ti\u1ebfng Ph\u1ea1n l\u00e0\u00a0Ustrasana)<\/strong> l\u00e0 m\u1ed9t trong nh\u1eefng t\u01b0 th\u1ebf v\u1eeba ng\u00e3 l\u01b0ng s\u00e2u v\u1ec1 sau r\u1ea5t ph\u1ed5 bi\u1ebfn trong yoga.\u00a0Ustrasana \u0111em \u0111\u1ebfn nhi\u1ec1u t\u00e1c d\u1ee5ng h\u1eefu \u00edch cho c\u01a1 th\u1ec3 \u0111\u1eb7c bi\u1ec7t v\u1edbi c\u00e1c b\u1ea1n b\u1ecb g\u00f9 l\u01b0ng hay \u0111au vai, kh\u00f2m vai v\u1ec1 tr\u01b0\u1edbc do ng\u1ed3i l\u00e0m vi\u1ec7c tr\u00ean m\u00e1y t\u00ednh qu\u00e1 nhi\u1ec1u.\u00a0Ustrasana kh\u00f4ng ch\u1ec9 gi\u00fap b\u1ea1n k\u00e9o gi\u00e3n ph\u1ea7n m\u1eb7t tr\u01b0\u1edbc c\u1ee7a c\u01a1 th\u1ec3, m\u1edf r\u1ed9ng l\u1ed3ng ng\u1ef1c (m\u1edf tim), t\u0103ng c\u01b0\u1eddng \u0111\u1ed9 d\u1ebbo dai c\u1ee7a l\u01b0ng m\u00e0 c\u00f2n gi\u1ea3i to\u1ea3 c\u0103ng th\u1eb3ng \u1edf v\u00f9ng g\u00e1y, c\u1ed5 v\u00e0 l\u01b0ng.<\/p>\n<p>Tuy nhi\u00ean, \u0111\u1ec3 ng\u00e3 l\u01b0ng v\u1ec1 sau s\u00e2u v\u00e0 an to\u00e0n, tr\u01b0\u1edbc \u0111\u00f3 kh\u00f4ng ch\u1ec9 c\u01a1 th\u1ec3 b\u1ea1n c\u1ea7n \u0111\u01b0\u1ee3c kh\u1edfi \u0111\u1ed9ng th\u1eadt k\u1ef9 m\u00e0 c\u00f2n ph\u1ea7n h\u00f4ng, ng\u1ef1c \u0111\u01b0\u1ee3c m\u1edf r\u1ed9ng \u0111\u1ec3 s\u1eb5n s\u00e0ng cho c\u00fa ng\u00e3 sau. N\u1ebfu kh\u00f4ng, b\u1ea1n s\u1ebd d\u1ec5 d\u00e0ng v\u1ea5p ph\u1ea3i nh\u1eefng ch\u1ea5n th\u01b0\u01a1ng kh\u00f4ng \u0111\u00e1ng c\u00f3 nh\u01b0 \u0111\u1ed1t s\u1ed1ng c\u1ed5 \u0111au bu\u1ed1t, l\u01b0ng tr\u00ean v\u00e0 ng\u1ef1c si\u1ebft ch\u1eb7t, l\u01b0ng d\u01b0\u1edbi th\u00ec \u0111ang kh\u00f3c th\u00e9t trong im l\u1eb7ng.<\/p>\n<p>B\u1ea1n c\u00f3 th\u1ec3 tham kh\u1ea3o th\u00eam b\u00e0i vi\u1ebft chia s\u1ebb kinh nghi\u1ec7m tr\u00e1nh \u0111au l\u01b0ng d\u01b0\u1edbi khi ng\u00e3 l\u01b0ng sau trong yoga:<\/p>\n<blockquote class=\"wp-embedded-content\" data-secret=\"ctb6JZC8c2\"><p><a href=\"https:\/\/purna.vn\/ja\/chia-se-kinh-nghiem-tranh-dau-lung-duoi-khi-nga-lung-sau-trong-yoga\/\">Chia s\u1ebb kinh nghi\u1ec7m tr\u00e1nh \u0111au l\u01b0ng d\u01b0\u1edbi khi ng\u00e3 l\u01b0ng sau trong yoga<\/a><\/p><\/blockquote>\n<p><iframe loading=\"lazy\" class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"&#8220;Chia s\u1ebb kinh nghi\u1ec7m tr\u00e1nh \u0111au l\u01b0ng d\u01b0\u1edbi khi ng\u00e3 l\u01b0ng sau trong yoga&#8221; &#8212; purna\" src=\"https:\/\/purna.vn\/chia-se-kinh-nghiem-tranh-dau-lung-duoi-khi-nga-lung-sau-trong-yoga\/embed\/#?secret=IbraeBuAFk#?secret=ctb6JZC8c2\" data-secret=\"ctb6JZC8c2\" width=\"600\" height=\"338\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe><\/p>\n<p>C\u00f2n gi\u1edd \u0111\u00e2y, Purna s\u1ebd h\u01b0\u1edbng d\u1eabn c\u00e1c b\u1ea1n m\u1ed9t s\u1ed1 b\u01b0\u1edbc ng\u00e3 l\u01b0ng sau an to\u00e0n khi v\u00e0o th\u1ebf\u00a0L\u1ea1c \u0111\u00e0 (Ustrasana)<\/p>\n<h3>1. T\u01b0 th\u1ebf m\u00e8o b\u00f2<\/h3>\n<p>\u0110\u1ec3 kh\u1edfi \u0111\u1ed9ng cho v\u00f9ng l\u01b0ng v\u00e0 ng\u1ef1c, b\u1ea1n h\u00e3y l\u00e0m quen v\u1edbi chu\u1ed7i m\u00e8o b\u00f2 luy\u1ec7n th\u1edf.<\/p>\n<p>B\u1ea1n v\u00e0o t\u01b0 th\u1ebf c\u00e1i b\u00e0n v\u1edbi h\u00f4ng th\u1eb3ng h\u00e0ng \u0111\u1ea7u g\u1ed1i, c\u1ed5 tay th\u1eb3ng h\u00e0ng vai. Khi b\u1ea1n h\u00edt v\u00e0o th\u00ec th\u1ea3 ph\u1ea7n b\u1ee5ng v\u1ec1 ph\u00eda s\u00e0n, v\u00f5ng l\u01b0ng, ng\u1eeda c\u1ed5, \u0111\u1ea9y ng\u1ef1c v\u1ec1 ph\u00eda tr\u01b0\u1edbc, \u0111\u01b0a x\u01b0\u01a1ng c\u1ee5t cao l\u00ean (T\u01b0 th\u1ebf Con b\u00f2).<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-6907 size-large\" src=\"https:\/\/purna.vn\/wp-content\/uploads\/2018\/11\/cow-pose-900x675.jpg\" alt=\"\" width=\"900\" height=\"675\" title=\"\" srcset=\"https:\/\/purna.vn\/wp-content\/uploads\/2018\/11\/cow-pose-900x675.jpg 900w, https:\/\/purna.vn\/wp-content\/uploads\/2018\/11\/cow-pose-768x576.jpg 768w, https:\/\/purna.vn\/wp-content\/uploads\/2018\/11\/cow-pose-720x540.jpg 720w, https:\/\/purna.vn\/wp-content\/uploads\/2018\/11\/cow-pose-50x38.jpg 50w, https:\/\/purna.vn\/wp-content\/uploads\/2018\/11\/cow-pose-500x375.jpg 500w, https:\/\/purna.vn\/wp-content\/uploads\/2018\/11\/cow-pose.jpg 1600w\" sizes=\"auto, (max-width: 900px) 100vw, 900px\" \/><\/p>\n<p>Khi th\u1edf ra, b\u1ea1n g\u00f9 l\u01b0ng cao, r\u00fat c\u01a1 b\u1ee5ng v\u00e0o ph\u00eda trong, \u0111\u1ea9y hai x\u01b0\u01a1ng \u0111\u00f2n vai sang hai b\u00ean, h\u1ea1 x\u01b0\u01a1ng c\u1ee5t xu\u1ed1ng, b\u00e1m ch\u1eafc l\u00f2ng b\u00e0n tay xu\u1ed1ng gi\u01b0\u1eddng (T\u01b0 th\u1ebf Con m\u00e8o).<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-6906 size-large\" src=\"https:\/\/purna.vn\/wp-content\/uploads\/2018\/11\/cat-pose-900x675.jpg\" alt=\"\" width=\"900\" height=\"675\" title=\"\" srcset=\"https:\/\/purna.vn\/wp-content\/uploads\/2018\/11\/cat-pose-900x675.jpg 900w, https:\/\/purna.vn\/wp-content\/uploads\/2018\/11\/cat-pose-768x576.jpg 768w, https:\/\/purna.vn\/wp-content\/uploads\/2018\/11\/cat-pose-720x540.jpg 720w, https:\/\/purna.vn\/wp-content\/uploads\/2018\/11\/cat-pose-50x38.jpg 50w, https:\/\/purna.vn\/wp-content\/uploads\/2018\/11\/cat-pose-500x375.jpg 500w, https:\/\/purna.vn\/wp-content\/uploads\/2018\/11\/cat-pose.jpg 1600w\" sizes=\"auto, (max-width: 900px) 100vw, 900px\" \/><\/p>\n<h3>2. T\u01b0 th\u1ebf Con Thuy\u1ec1n (Boat pose)<\/h3>\n<p>C\u00e1c t\u01b0 th\u1ebf ng\u00e3 l\u01b0ng v\u1ec1 sau kh\u00f4ng ch\u1ec9 t\u1eadp trung v\u00e0o l\u01b0ng m\u00e0 c\u00f2n k\u00e9o gi\u00e3n c\u1ea3 ph\u1ea7n c\u01a1 b\u1ee5ng c\u1ee7a b\u1ea1n. Do \u0111\u00f3, tr\u01b0\u1edbc khi v\u00e0o Ustrasana, b\u1ea1n h\u00e3y l\u00e0m n\u00f3ng c\u01a1 b\u1ee5ng b\u1eb1ng<strong> t\u01b0 th\u1ebf Con Thuy\u1ec1n (Navasana) <\/strong>\u0111\u01a1n gi\u1ea3n nh\u01b0ng hi\u1ec7u qu\u1ea3 cao.<\/p>\n<p>\u0110\u01a1n gi\u1ea3n b\u1ea1n ch\u1ec9 c\u1ea7n ng\u1ed3i v\u1edbi hai x\u01b0\u01a1ng m\u00f4ng ch\u1ea1m s\u00e0n, tay n\u1eafm \u1edf ph\u00eda \u0111\u00f9i sau, r\u1ed3i nh\u1eb9 n\u00e2ng hai \u0111\u00f9i song song v\u1edbi m\u1eb7t s\u00e0n. B\u1ea1n r\u00fat s\u00e1t c\u01a1 b\u1ee5ng h\u01b0\u1edbng v\u1ec1 \u0111\u00f9i, c\u1ed1 g\u1eafng gi\u1eef l\u01b0ng th\u1eb3ng, \u0111\u1ea9y ng\u1ef1c v\u1ec1 tr\u01b0\u1edbc. M\u1ed7i h\u01a1i h\u00edt v\u00e0o, b\u1ea1n du\u1ed7i hai ch\u00e2n v\u1ec1 tr\u01b0\u1edbc, th\u1edf ra r\u00fat s\u00e1t g\u1ed1i v\u1ec1 ph\u00eda b\u1ee5ng.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-6912 size-large\" src=\"https:\/\/purna.vn\/wp-content\/uploads\/2018\/11\/the-boat-900x675.jpg\" alt=\"\" width=\"900\" height=\"675\" title=\"\" srcset=\"https:\/\/purna.vn\/wp-content\/uploads\/2018\/11\/the-boat-900x675.jpg 900w, https:\/\/purna.vn\/wp-content\/uploads\/2018\/11\/the-boat-768x576.jpg 768w, https:\/\/purna.vn\/wp-content\/uploads\/2018\/11\/the-boat-720x540.jpg 720w, https:\/\/purna.vn\/wp-content\/uploads\/2018\/11\/the-boat-50x38.jpg 50w, https:\/\/purna.vn\/wp-content\/uploads\/2018\/11\/the-boat-500x375.jpg 500w, https:\/\/purna.vn\/wp-content\/uploads\/2018\/11\/the-boat.jpg 1600w\" sizes=\"auto, (max-width: 900px) 100vw, 900px\" \/><\/p>\n<p>N\u1ebfu \u0111\u01b0\u1ee3c, tay kh\u00f4ng ch\u1ea1m \u0111\u00f9i, gi\u1eef hai c\u00e1nh tay song song, ng\u00f3n tay h\u01b0\u1edbng v\u1ec1 ch\u00e2n. C\u1eb1m \u0111\u01b0a v\u1ec1 ng\u1ef1c nh\u1eb9 nh\u00e0ng, tr\u00e1nh g\u1ed3ng c\u1ed5 \u0111\u01b0a c\u1eb1m v\u1ec1 tr\u01b0\u1edbc qu\u00e1 nhi\u1ec1u, g\u00e2y c\u0103ng th\u1eb3ng kh\u00f4ng c\u1ea7n thi\u1ebft \u1edf v\u00f9ng c\u1ed5. \u00c1nh m\u1eaft nh\u00ecn th\u1eb3ng v\u1ec1 ng\u00f3n ch\u00e2n. B\u1ea1n duy tr\u00ec th\u1ef1c hi\u1ec7n nh\u01b0 th\u1ebf t\u1eeb 10-20 v\u00f2ng kh\u1edfi \u0111\u1ed9ng l\u00e0m kho\u1ebb c\u01a1 b\u1ee5ng nh\u00e9.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-6911 size-large\" src=\"https:\/\/purna.vn\/wp-content\/uploads\/2018\/11\/the-boat-1-900x675.jpg\" alt=\"\" width=\"900\" height=\"675\" title=\"\" srcset=\"https:\/\/purna.vn\/wp-content\/uploads\/2018\/11\/the-boat-1-900x675.jpg 900w, https:\/\/purna.vn\/wp-content\/uploads\/2018\/11\/the-boat-1-768x576.jpg 768w, https:\/\/purna.vn\/wp-content\/uploads\/2018\/11\/the-boat-1-720x540.jpg 720w, https:\/\/purna.vn\/wp-content\/uploads\/2018\/11\/the-boat-1-50x38.jpg 50w, https:\/\/purna.vn\/wp-content\/uploads\/2018\/11\/the-boat-1-500x375.jpg 500w, https:\/\/purna.vn\/wp-content\/uploads\/2018\/11\/the-boat-1.jpg 1600w\" sizes=\"auto, (max-width: 900px) 100vw, 900px\" \/><\/p>\n<h3>3. T\u01b0 th\u1ebf C\u00e2y c\u1ea7u nh\u1ecf (Setu bandhasana sarvanghasana)<\/h3>\n<p>Setu bandhasana sarvanghasana h\u1ed7 tr\u1ee3 l\u00e0m kho\u1ebb cho ph\u1ea7n d\u01b0\u1edbi c\u01a1 th\u1ec3 c\u1ee7a b\u1ea1n \u0111\u1eb7c bi\u1ec7t l\u00e0 h\u00f4ng v\u00e0 \u0111\u00f9i trong. Th\u1ebf C\u00e2y c\u1ea7u nh\u1ecf c\u00f2n gi\u00fap\u00a0 b\u1ea1n m\u1edf r\u1ed9ng l\u1ed3ng ng\u1ef1c, \u1ed5n \u0111\u1ecbnh t\u00e2m tr\u00ed, chu\u1ea9n b\u1ecb t\u1ed1t cho b\u01b0\u1edbc ng\u00e3 l\u01b0ng sau.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-6913 size-large\" src=\"https:\/\/purna.vn\/wp-content\/uploads\/2018\/11\/the-small-bridge-900x675.jpg\" alt=\"\" width=\"900\" height=\"675\" title=\"\" srcset=\"https:\/\/purna.vn\/wp-content\/uploads\/2018\/11\/the-small-bridge-900x675.jpg 900w, https:\/\/purna.vn\/wp-content\/uploads\/2018\/11\/the-small-bridge-768x576.jpg 768w, https:\/\/purna.vn\/wp-content\/uploads\/2018\/11\/the-small-bridge-720x540.jpg 720w, https:\/\/purna.vn\/wp-content\/uploads\/2018\/11\/the-small-bridge-50x38.jpg 50w, https:\/\/purna.vn\/wp-content\/uploads\/2018\/11\/the-small-bridge-500x375.jpg 500w, https:\/\/purna.vn\/wp-content\/uploads\/2018\/11\/the-small-bridge.jpg 1600w\" sizes=\"auto, (max-width: 900px) 100vw, 900px\" \/><\/p>\n<p>B\u1ea1n n\u1eb1m ng\u1eeda tr\u00ean s\u00e0n, v\u1edbi hai g\u1ed1i co v\u00e0 hai b\u00e0n ch\u00e2n ch\u1ea1m s\u00e0n r\u1ed9ng b\u1eb1ng h\u00f4ng. B\u1ea1n \u0111o kho\u1ea3ng c\u00e1ch th\u00e2n ng\u01b0\u1eddi b\u1eb1ng ch\u1ea1m nh\u1eb9 c\u00e1c ng\u00f3n tay v\u1eeba t\u1edbi g\u00f3t ch\u00e2n l\u00e0 \u0111\u01b0\u1ee3c. L\u00fac n\u00e0y b\u1ea1n si\u1ebft nh\u1eb9 hai \u0111\u00f9i trong v\u00e0o nhau ho\u1eb7c \u0111\u01a1n gi\u1ea3n \u0111\u1eb7t m\u1ed9t c\u1ee5c g\u1ea1ch yoga v\u00e0o gi\u1eefa hai \u0111\u00f9i trong \u0111\u1ec3 nh\u1eafc nh\u1edf b\u1ea1n si\u1ebft \u0111\u00f9i trong d\u1ec5 h\u01a1n. Sau \u0111\u00f3, b\u1ea1n nh\u1eb9 nh\u00e0ng n\u00e2ng h\u00f4ng l\u00ean, cu\u1ed9n nh\u1eb9 m\u00f4ng (x\u01b0\u01a1ng c\u1ee5t) v\u1ec1 ph\u00eda g\u00f3t ch\u00e2n l\u00e0m d\u00e0i ph\u1ea7n th\u1eaft l\u01b0ng r\u1ed3i m\u1edbi \u0111\u1ea9y \u0111i\u1ec3m gi\u1eefa ng\u1ef1c v\u1ec1 ph\u00eda c\u1eb1m.<\/p>\n<p>H\u00e3y l\u00e0m d\u00e0i m\u1eb7t sau c\u1ee7a c\u01a1 th\u1ec3 v\u00e0 m\u1edf r\u1ed9ng ph\u1ea7n m\u1eb7t tr\u01b0\u1edbc c\u1ee7a c\u01a1 th\u1ec3. H\u00f4ng v\u00e0 tim \u0111\u1ec1u \u0111\u01b0\u1ee3c m\u1edf r\u1ed9ng, \u0111\u00f9i trong ch\u1eafc kho\u1ebb&#8230;t\u1ea5t c\u1ea3 \u0111\u1ec1u \u0111\u01b0\u1ee3c t\u00e1c \u0111\u1ed9ng trong t\u01b0 th\u1ebf C\u00e2y c\u1ea7u nh\u1ecf.<\/p>\n<h3>4. T\u01b0 th\u1ebf L\u1ea1c \u0111\u00e0 (Ustrasana)<\/h3>\n<p><em>B\u01b0\u1edbc 1: V\u1edbi tay ch\u1ed1ng h\u00f4ng<\/em><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-6908 size-large\" src=\"https:\/\/purna.vn\/wp-content\/uploads\/2018\/11\/karmal-1-900x675.jpg\" alt=\"\" width=\"900\" height=\"675\" title=\"\" srcset=\"https:\/\/purna.vn\/wp-content\/uploads\/2018\/11\/karmal-1-900x675.jpg 900w, https:\/\/purna.vn\/wp-content\/uploads\/2018\/11\/karmal-1-768x576.jpg 768w, https:\/\/purna.vn\/wp-content\/uploads\/2018\/11\/karmal-1-720x540.jpg 720w, https:\/\/purna.vn\/wp-content\/uploads\/2018\/11\/karmal-1-50x38.jpg 50w, https:\/\/purna.vn\/wp-content\/uploads\/2018\/11\/karmal-1-500x375.jpg 500w, https:\/\/purna.vn\/wp-content\/uploads\/2018\/11\/karmal-1.jpg 1600w\" sizes=\"auto, (max-width: 900px) 100vw, 900px\" \/>Tr\u01b0\u1edbc khi v\u00e0o th\u1ebf th\u1ebf l\u1ea1c \u0111\u00e0 ho\u00e0n ch\u1ec9nh, s\u1ebd d\u1ec5 d\u00e0ng h\u01a1n\u001c cho ng\u01b0\u1eddi m\u1edbi t\u1eadp khi t\u1eadp ng\u00e3 sau v\u1edbi hai tay ch\u1ed1ng tr\u00ean h\u00f4ng tr\u01b0\u1edbc. B\u1ea1n qu\u1ef3 hai g\u1ed1i tr\u00ean th\u1ea3m, ch\u1ed1ng ch\u1eafc 10 \u0111\u1ea7u ng\u00f3n ch\u00e2n tr\u00ean th\u1ea3m v\u1edbi hai tay \u0111\u1eb7t \u1edf h\u00f4ng ngay tr\u00ean m\u00f4ng, k\u00e9o hai khu\u1ef7a tay s\u00e1t v\u1ec1 nhau \u0111\u1ec3 hai c\u01a1 b\u1ea3 vai si\u1ebft l\u1ea1i, ng\u1ef1c m\u1edf. B\u1ea1n d\u00f9ng b\u00e0n tay vu\u1ed1t nh\u1eb9 x\u01b0\u01a1ng c\u1ee5t \u0111i xu\u1ed1ng, r\u00fat nh\u1eb9 c\u01a1 b\u1ee5ng k\u00e9o l\u00ean, cu\u1ed9n nh\u1eb9 \u0111\u00f9i trong h\u01b0\u1edbng v\u00e0o nhau , v\u01b0\u01a1n d\u00e0i c\u1ed9t s\u1ed1ng, \u0111\u1ea9y ng\u1ef1c cao h\u01b0\u1edbng v\u1ec1 ph\u00eda c\u1eb1m. Sau khi \u0111\u00e3 m\u1edf r\u1ed9ng ph\u1ea7n tr\u01b0\u1edbc c\u1ee7a c\u01a1 th\u1ec3 t\u1eeb \u0111\u1ec9nh \u0111\u1ea7u \u0111\u1ebfn t\u1eadn hai \u0111\u1ea7u g\u1ed1i, b\u1ea1n m\u1edbi h\u00edt v\u00e0o &#8211; th\u1edf ra v\u00e0 ng\u00e3 l\u01b0ng sau v\u1edbi tay ch\u1ed1ng h\u00f4ng nh\u01b0 th\u1ebf. M\u1eaft nh\u00ecn v\u1ec1 r\u1ed1n ho\u1eb7c tho\u1ea3i m\u00e1i g\u00e1y c\u1ed5 th\u00ec nh\u00ecn nh\u1eb9 l\u00ean tr\u1ea7n. L\u1eb7p l\u1ea1i t\u1eeb 3-5 l\u1ea7n nh\u01b0 th\u1ebf \u0111\u1ec3 l\u00e0m quen v\u1edbi vi\u1ec7c \u0111\u00e1nh cong c\u1ed9t s\u1ed1ng v\u1ec1 sau.<\/p>\n<p><em>B\u01b0\u1edbc 2: V\u1edbi yoga block<\/em><\/p>\n<p>N\u1ebfu mu\u1ed1n \u0111i s\u00e2u h\u01a1n v\u00e0o t\u01b0 th\u1ebf, b\u1ea1n c\u00f3 th\u1ec3 \u0111\u1eb7t hai c\u1ee5c g\u1ea1ch yoga (yoga block) \u1edf gi\u1eefa hai g\u00f3t ch\u00e2n r\u1ed3i c\u0169ng ti\u1ebfn h\u00e0nh ng\u00e3 sau nh\u01b0 b\u01b0\u1edbc 1 tr\u01b0\u1edbc, sau \u0111\u00f3 h\u1ea1 hai b\u00e0n tay ch\u1ed1ng l\u00ean tr\u00ean hai c\u1ee5c g\u1ea1ch. V\u1edbi s\u1ef1 h\u1ed7 tr\u1ee3 c\u1ee7a g\u1ea1ch yoga, b\u1ea1n c\u00f3 th\u1ec3 s\u1ebd ng\u00e3 l\u01b0ng s\u00e2u h\u01a1n.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-6909 size-large\" src=\"https:\/\/purna.vn\/wp-content\/uploads\/2018\/11\/karmal-2-900x675.jpg\" alt=\"\" width=\"900\" height=\"675\" title=\"\" srcset=\"https:\/\/purna.vn\/wp-content\/uploads\/2018\/11\/karmal-2-900x675.jpg 900w, https:\/\/purna.vn\/wp-content\/uploads\/2018\/11\/karmal-2-768x576.jpg 768w, https:\/\/purna.vn\/wp-content\/uploads\/2018\/11\/karmal-2-720x540.jpg 720w, https:\/\/purna.vn\/wp-content\/uploads\/2018\/11\/karmal-2-50x38.jpg 50w, https:\/\/purna.vn\/wp-content\/uploads\/2018\/11\/karmal-2-500x375.jpg 500w, https:\/\/purna.vn\/wp-content\/uploads\/2018\/11\/karmal-2.jpg 1600w\" sizes=\"auto, (max-width: 900px) 100vw, 900px\" \/><\/p>\n<p><em>B\u01b0\u1edbc 3: V\u00e0o th\u1ebf l\u1ea1c \u0111\u00e0 ho\u00e0n ch\u1ec9nh<\/em><\/p>\n<p>M\u1ed9t khi b\u1ea1n \u0111\u00e3 t\u1ef1 tin v\u1edbi vi\u1ec7c ng\u00e3 sau \u0111\u00fang c\u00e1ch, h\u00e3y th\u1eed th\u00e1ch b\u1ea3n th\u00e2n ng\u00e3 sau nh\u01b0 b\u01b0\u1edbc 1 v\u00e0 l\u1ea7n m\u00f2 tay n\u1eafm l\u1ea5y c\u1ed5 ch\u00e2n. Lu\u00f4n nh\u1edb v\u01b0\u01a1n d\u00e0i c\u1ed9t s\u1ed1ng, m\u1edf r\u1ed9ng l\u1ed3ng ng\u1ef1c h\u01b0\u1edbng l\u00ean, si\u1ebft nh\u1eb9 \u0111\u00f9i trong, si\u1ebft ch\u1eb7t b\u1ea3 vai v\u1edbi nhau. M\u1eaft v\u1eabn nh\u00ecn v\u1ec1 r\u1ed1n cho \u0111\u1ebfn khi b\u1ea1n c\u1ea3m gi\u00e1c b\u1ea3 vai \u0111\u01b0\u1ee3c si\u1ebft ch\u1eb7t nh\u01b0 m\u1ed9t c\u00f3 l\u1edbp \u0111\u1ec7m sau c\u1ed5 th\u00ec h\u00e3y th\u1ea3 l\u1ecfng \u0111\u1ea7u, m\u1eaft nh\u00ecn v\u1ec1 sau lu\u00f4n.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-6910 size-large\" src=\"https:\/\/purna.vn\/wp-content\/uploads\/2018\/11\/karmal-3-900x675.jpg\" alt=\"\" width=\"900\" height=\"675\" title=\"\" srcset=\"https:\/\/purna.vn\/wp-content\/uploads\/2018\/11\/karmal-3-900x675.jpg 900w, https:\/\/purna.vn\/wp-content\/uploads\/2018\/11\/karmal-3-768x576.jpg 768w, https:\/\/purna.vn\/wp-content\/uploads\/2018\/11\/karmal-3-720x540.jpg 720w, https:\/\/purna.vn\/wp-content\/uploads\/2018\/11\/karmal-3-50x38.jpg 50w, https:\/\/purna.vn\/wp-content\/uploads\/2018\/11\/karmal-3-500x375.jpg 500w, https:\/\/purna.vn\/wp-content\/uploads\/2018\/11\/karmal-3.jpg 1600w\" sizes=\"auto, (max-width: 900px) 100vw, 900px\" \/><\/p>\n<p>B\u1ea1n kh\u00f4ng c\u1ea7n v\u1ed9i v\u00e0ng nh\u1ea3y v\u00e0o b\u01b0\u1edbc cu\u1ed1i c\u00f9ng \u0111\u00e2u \ud83d\ude09 C\u00e1c t\u01b0 th\u1ebf ng\u00e3 sau \u0111\u00f2i h\u1ecfi s\u1ef1 d\u1ebbo dai, t\u1ef1 tin qua qu\u00e1 tr\u00ecnh t\u1eadp luy\u1ec7n d\u00e0i l\u00e2u. Quan tr\u1ecdng l\u00e0 l\u1eafng nghe c\u01a1 th\u1ec3, c\u1ed1 g\u1eafng t\u1eebng b\u01b0\u1edbc nh\u1ecf v\u00e0 m\u1ed9t khi c\u01a1 th\u1ec3 \u0111\u00e3 s\u1eb5n s\u00e0ng b\u1ea1n s\u1ebd b\u1ea5t ng\u1edd v\u1edbi th\u00e0nh qu\u1ea3 \u0111\u1ea1t \u0111\u01b0\u1ee3c \u0111\u1ea5y.<\/p>\n<p>Ch\u00fac b\u1ea1n t\u1eadp luy\u1ec7n an to\u00e0n v\u00e0 hi\u1ec7u qu\u1ea3 \ud83d\ude42<\/p>","protected":false},"excerpt":{"rendered":"<p>T\u01b0 th\u1ebf yoga L\u1ea1c \u0111\u00e0 (t\u00ean ti\u1ebfng Ph\u1ea1n l\u00e0\u00a0Ustrasana) l\u00e0 m\u1ed9t trong nh\u1eefng t\u01b0 th\u1ebf v\u1eeba ng\u00e3 l\u01b0ng s\u00e2u v\u1ec1 sau r\u1ea5t ph\u1ed5 bi\u1ebfn trong yoga.\u00a0Ustrasana \u0111em \u0111\u1ebfn nhi\u1ec1u t\u00e1c d\u1ee5ng h\u1eefu \u00edch cho c\u01a1 th\u1ec3 \u0111\u1eb7c bi\u1ec7t v\u1edbi c\u00e1c b\u1ea1n b\u1ecb g\u00f9 l\u01b0ng hay \u0111au vai, kh\u00f2m vai v\u1ec1 tr\u01b0\u1edbc do ng\u1ed3i l\u00e0m vi\u1ec7c&#8230;<\/p>","protected":false},"author":446664,"featured_media":6910,"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-6901","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\/11\/karmal-3-900x675.jpg",900,675,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\/6901","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=6901"}],"version-history":[{"count":0,"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/posts\/6901\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/media\/6910"}],"wp:attachment":[{"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/media?parent=6901"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/categories?post=6901"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/tags?post=6901"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}