{"id":7097,"date":"2019-01-18T15:54:57","date_gmt":"2019-01-18T08:54:57","guid":{"rendered":"https:\/\/purna.vn\/?p=7097"},"modified":"2019-01-18T16:03:09","modified_gmt":"2019-01-18T09:03:09","slug":"meo-hay-yoga-tu-the-cho-up-mat-voi-dau-goi-co","status":"publish","type":"post","link":"https:\/\/purna.vn\/ja\/meo-hay-yoga-tu-the-cho-up-mat-voi-dau-goi-co\/","title":{"rendered":"M\u1eb9o hay yoga: T\u01b0 th\u1ebf ch\u00f3 \u00fap m\u1eb7t v\u1edbi \u0111\u1ea7u g\u1ed1i co"},"content":{"rendered":"

T\u01b0 th\u1ebf Ch\u00f3 \u00fap m\u1eb7t<\/strong> (T\u00ean ti\u1ebfng Anh l\u00e0 Downward Facing Dog<\/strong>, t\u00ean ti\u1ebfng Ph\u1ea1n l\u00e0 Adho Mukha Svanasana<\/strong>) l\u00e0 m\u1ed9t trong nh\u1eefng t\u01b0 th\u1ebf c\u1ef1c k\u1ef3 quen thu\u1ed9c xu\u1ea5t hi\u1ec7n trong chu\u1ed7i Ch\u00e0o M\u1eb7t Tr\u1eddi (Sun Salutation) \u0111\u1ec3 t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh c\u01a1 b\u1eafp, \u0111\u00f3ng vai tr\u00f2 l\u00e0 t\u01b0 th\u1ebf chuy\u1ec3n \u0111\u1ed5i ho\u1eb7c t\u01b0 th\u1ebf ngh\u1ec9 ng\u01a1i.<\/p>

T\u01b0\u1edfng ch\u1eebng nh\u01b0 \u0111\u01a1n gi\u1ea3n nh\u01b0ng kh\u00e1 nhi\u1ec1u b\u1ea1n h\u1ecdc vi\u00ean m\u1edbi th\u1eadm ch\u00ed nh\u1eefng b\u1ea1n t\u1eadp l\u00e2u n\u0103m \u0111\u1ec1u c\u00f3 th\u1ec3 d\u1ec5 d\u00e0ng th\u1ef1c hi\u1ec7n sai t\u01b0 th\u1ebf n\u00e0y. C\u00e1c l\u1ed7i th\u01b0\u1eddng g\u1eb7p khi v\u00e0o Ch\u00f3 \u00fap m\u1eb7t \u0111\u00f3 l\u00e0 vai hay b\u1ecb r\u00fat v\u1ec1 l\u1ed7 tai, l\u1ef1c \bth\u01b0\u1eddng \u0111\u1ed5 v\u1ec1 vai v\u00e0 b\u00e0n tay thay v\u00ec ph\u1ea7n d\u01b0\u1edbi c\u1ee7a c\u01a1 th\u1ec3, l\u01b0ng tr\u00ean hay b\u1ecb g\u00f9, c\u1ed9t s\u1ed1ng l\u01b0ng kh\u00f4ng \u0111\u01b0\u1ee3c du\u1ed7i th\u1eb3ng…<\/p>

Purna \u0111\u00e3 c\u00f3 m\u1ed9t b\u00e0i h\u01b0\u1edbng d\u1eabn c\u1eb7n k\u1ebd c\u00e1c b\u01b0\u1edbc \u0111\u1ec3 v\u00e0o t\u01b0 th\u1ebf Ch\u00f3 \u00fap m\u1eb7t \u0111\u00fang<\/a>. Tuy nhi\u00ean, m\u00ecnh s\u1ebd chia s\u1ebb th\u00eam m\u1ed9t s\u1ed1 m\u1eb9o hay \u0111\u1ed1i v\u1edbi nh\u1eefng b\u1ea1n hay g\u1eb7p kh\u00f3 kh\u0103n trong vi\u1ec7c gi\u1eef g\u1ed1i th\u1eb3ng (hay c\u0103ng c\u1ee9ng m\u1eb7t sau c\u1ee7a g\u1ed1i – c\u01a1 g\u00e2n kheo) khi v\u00e0o th\u1ebf n\u00e0y nh\u00e9.<\/p>

\u0110i\u1ec1u \u0111\u1ea7u ti\u00ean ch\u00fang ta c\u1ea7n ghi nh\u1edb tr\u01b0\u1edbc khi b\u1eaft \u0111\u1ea7u t\u1eadp yoga \u0111\u00f3 l\u00e0 “\u0110\u1ed9ng t\u00e1c kh\u00f4ng ch\u1ec9 v\u1ec1 \u0111\u1ed9ng t\u00e1c m\u00e0 l\u00e0 c\u00e1ch \u0111\u1ed9ng t\u00e1c \u0111em \u0111\u1ebfn c\u1ea3m nh\u1eadn g\u00ec cho c\u01a1 th\u1ec3 b\u1ea1n” <\/strong>. M\u1ee5c \u0111\u00edch ch\u00ednh khi \u0111i\u1ec1u ch\u1ec9nh m\u1ed9t \u0111\u1ed9ng t\u00e1c yoga n\u00e0o \u0111\u00f3 l\u00e0 \u0111\u1ec3 cho \u0111\u1ed9ng t\u00e1c \u0111\u00f3 ph\u00f9 h\u1ee3p v\u1edbi c\u01a1 th\u1ec3 kh\u00e1c nhau c\u1ee7a m\u1ed7i ng\u01b0\u1eddi, \u0111\u1ec3 ng\u01b0\u1eddi t\u1eadp c\u00f3 th\u1ec3 c\u1ea3m nh\u1eadn t\u1ed1i \u0111a l\u1ee3i \u00edch c\u1ee7a \u0111\u1ed9ng t\u00e1c yoga mang l\u1ea1i. <\/p>

Do \u0111\u00f3 n\u1ebfu \u0111\u1ea7u g\u1ed1i b\u1ea1n c\u00f3 co khi v\u00e0o Ch\u00f3 \u00fap m\u1eb7t th\u00ec c\u0169ng ch\u1ea3 sao c\u1ea3, v\u00ec m\u1ee5c \u0111\u00edch ch\u00ednh c\u1ee7a Ch\u00f3 \u00fap m\u1eb7t kh\u00f4ng h\u1eb3n ch\u1ec9 l\u00e0m d\u00e0i b\u1eafp \u0111\u00f9i sau m\u00e0 ch\u00ednh l\u00e0 l\u00e0m du\u1ed7i th\u1eb3ng c\u1ed9t s\u1ed1ng l\u01b0ng v\u00e0 m\u1edf r\u1ed9ng ph\u1ea7n l\u01b0ng tr\u00ean. <\/p>

H\u00ecnh 1: L\u1ed7i th\u01b0\u1eddng g\u1eb7p khi ch\u00fang ta c\u1ed1 g\u1eafng th\u1eb3ng ch\u00e2n trong t\u01b0 th\u1ebf Ch\u00f3 \u00fap m\u1eb7t.<\/strong><\/p>

\"\"
L\u1ed7i th\u01b0\u1eddng g\u1eb7p trong t\u01b0 th\u1ebf Ch\u00f3 \u00fap m\u1eb7t khi c\u1ed1 g\u1eafng gi\u1eef g\u1ed1i th\u1eb3ng<\/figcaption><\/figure>

Nh\u01b0 b\u1ea1n th\u1ea5y, c\u1ed9t s\u1ed1ng l\u01b0ng kh\u00f4ng h\u1ec1 \u0111\u01b0\u1ee3c \bk\u00e9o d\u00e0i t\u1eeb khung ch\u1eadu. Vi\u1ec7c n\u1ed7 l\u1ef1c gi\u1eef th\u1eb3ng \u0111\u1ea7u g\u1ed1i khi\u1ebfn tr\u1ecdng l\u01b0\u1ee3ng c\u01a1 th\u1ec3 d\u1ed3n v\u1ec1 ph\u00eda tay qu\u00e1 nhi\u1ec1u v\u00e0 v\u00f9ng h\u00f4ng b\u1ecb s\u1ee5p xu\u1ed1ng. Ph\u1ea7n sau c\u1ee7a vai b\u1ecb g\u00f9 l\u00ean g\u00e2y c\u0103ng th\u1eb3ng cho ph\u1ea7n c\u1ed5. \u0110\u00e2y kh\u00f4ng ph\u1ea3i l\u00e0 nh\u1eefng g\u00ec ch\u00fang ta mong \u0111\u1ee3i t\u1eeb t\u01b0 th\u1ebf Ch\u00f3 \u00fap m\u1eb7t.<\/p>

H\u00ecnh 2: \u0110\u1ea7u g\u1ed1i co khi v\u00e0o t\u01b0 th\u1ebf Ch\u00f3 \u00fap m\u1eb7t.<\/strong><\/p>

\"\"
T\u01b0 th\u1ebf Ch\u00f3 \u00fap m\u1eb7t v\u1edbi hai \u0111\u1ea7u g\u1ed1i co<\/figcaption><\/figure>

Khi b\u1ea1n co g\u1ed1i s\u00e2u trong t\u01b0 th\u1ebf Ch\u00f3 \u00fap m\u1eb7t, m\u1ecdi th\u1ee9 s\u1ebd tr\u1edf n\u00ean d\u1ec5 d\u00e0ng h\u01a1n r\u1ea5t nhi\u1ec1u. B\u1ea1n ch\u1ec9 c\u1ea7n d\u00f9ng tay \u0111\u1ea9y h\u00f4ng l\u00ean cao v\u00e0 \u0111i v\u1ec1 sau, b\u1ee5ng d\u01b0\u1edbi si\u1ebft nh\u1eb9 k\u00e9o h\u01b0\u1edbng l\u00ean v\u1ec1 r\u1ed1n. Sau \u0111\u00f3, b\u1ea1n nh\u1eb9 nh\u00e0ng nh\u00f3n g\u00f3t ch\u00e2n (\u0111\u1eebng quan t\u00e2m qu\u00e1 nhi\u1ec1u \u0111\u1ebfn vi\u1ec7c g\u00f3t ch\u00e2n c\u00f3 ch\u1ea1m s\u00e0n hay kh\u00f4ng), b\u00e1m r\u1ed9ng c\u00e1c ng\u00f3n ch\u00e2n xu\u1ed1ng s\u00e0n, c\u1ea3m nh\u1eadn nh\u1eefng \u1ee5 th\u1ecbt ch\u00ednh d\u01b0\u1edbi c\u00e1c ng\u00f3n ch\u00e2n ch\u1ea1m s\u00e0n, co g\u1ed1i th\u1eadt nhi\u1ec1u cho \u0111\u1ebfn khi c\u1ea3m nh\u1eadn c\u1ed9t s\u1ed1ng l\u01b0ng \u0111\u01b0\u1ee3c du\u1ed7i d\u00e0i. M\u1edf r\u1ed9ng l\u01b0ng tr\u00ean, c\u1ea3m nh\u1eadn hai vai \u0111\u01b0\u1ee3c n\u1edbi l\u1ecfng tho\u1ea3i m\u00e1i xa hai l\u1ed7 tai, k\u00e9o d\u00e0i c\u00e1c \u0111\u1ed1t s\u1ed1ng c\u1ed5 theo c\u00e1c \u0111\u1ed1t s\u1ed1ng l\u01b0ng.<\/p>

H\u00ecnh 3: T\u01b0 th\u1ebf Ch\u00f3 \u00fap m\u1eb7t ho\u00e0n ch\u1ec9nh v\u1edbi g\u1ed1i th\u1eb3ng<\/strong><\/p>

\"\"
T\u01b0 th\u1ebf Ch\u00f3 \u00fap m\u1eb7t ho\u00e0n ch\u1ec9nh
<\/figcaption><\/figure>

Khi b\u1ea1n \u0111\u00e3 l\u00e0m quen v\u1edbi vi\u1ec7c k\u00e9o d\u00e0i c\u1ed9t s\u1ed1ng, \u0111\u1ec3 v\u00e0o s\u00e2u t\u01b0 th\u1ebf, b\u1ea1n nh\u1eb9 nh\u00e0ng th\u1eb3ng g\u1ed1i, h\u1ea1 g\u00f3t ch\u00e2n ch\u1ea1m s\u00e0n, hai b\u00e0n ch\u00e2n t\u00e1ch nh\u1eb9 b\u1eb1ng h\u00f4ng ho\u1eb7c kh\u00e9p s\u00e1t \u0111\u1ec1u \u0111\u01b0\u1ee3c. L\u00fac n\u00e0y, hai x\u01b0\u01a1ng ng\u1ed3i \u0111\u01b0\u1ee3c \u0111\u1ea9y cao v\u00e0 n\u1eb1m gi\u1eefa kho\u1ea3ng c\u00e1ch c\u1ee7a c\u1ed5 tay v\u00e0 c\u1ed5 ch\u00e2n. \u0110\u1ea3m b\u1ea3o ph\u1ea7n th\u1eaft l\u01b0ng v\u1eabn \u0111\u01b0\u1ee3c gi\u1eef th\u1eb3ng kh\u00f4ng b\u1ecb g\u1ed3 hay cong l\u00ean \u0111\u1ec3 c\u1ed9t s\u1ed1ng \u0111\u01b0\u1ee3c k\u00e9o th\u1eb3ng.<\/p>

Hi v\u1ecdng b\u00e0i vi\u1ebft n\u00e0y h\u1eefu \u00edch v\u1edbi c\u00e1c b\u1ea1n g\u1eb7p kh\u00f3 kh\u0103n trong vi\u1ec7c k\u00e9o d\u00e0i c\u1ed9t s\u1ed1ng c\u0169ng nh\u01b0 du\u1ed7i th\u1eb3ng c\u01a1 g\u00e2n kheo ph\u00eda sau ch\u00e2n. Purna r\u1ea5t mu\u1ed1n l\u1eafng nghe \u00fd ki\u1ebfn \u0111\u00f3ng g\u00f3p c\u1ee7a c\u00e1c b\u1ea1n \u1edf m\u1ed7i b\u00e0i chia s\u1ebb. N\u1ebfu c\u00e1c b\u1ea1n c\u00f3 b\u1ea5t c\u1ee9 b\u00ecnh lu\u1eadn ho\u1eb7c \u0111\u00f3ng g\u00f3p \u00fd ki\u1ebfn n\u00e0o th\u00ec \u0111\u1eebng ng\u1ea1i ng\u1ea7n cho Purna bi\u1ebft nh\u00e9 \ud83d\ude09<\/p>","protected":false},"excerpt":{"rendered":"

T\u01b0 th\u1ebf Ch\u00f3 \u00fap m\u1eb7t (T\u00ean ti\u1ebfng Anh l\u00e0 Downward Facing Dog, t\u00ean ti\u1ebfng Ph\u1ea1n l\u00e0 Adho Mukha Svanasana) l\u00e0 m\u1ed9t trong nh\u1eefng t\u01b0 th\u1ebf c\u1ef1c k\u1ef3 quen thu\u1ed9c xu\u1ea5t hi\u1ec7n trong chu\u1ed7i Ch\u00e0o M\u1eb7t Tr\u1eddi (Sun Salutation) \u0111\u1ec3 t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh c\u01a1 b\u1eafp, \u0111\u00f3ng vai tr\u00f2 l\u00e0 t\u01b0 th\u1ebf chuy\u1ec3n \u0111\u1ed5i ho\u1eb7c t\u01b0 th\u1ebf ngh\u1ec9 ng\u01a1i….<\/p>","protected":false},"author":446664,"featured_media":7100,"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-7097","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\/2019\/01\/IMG_0223-900x675.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\/7097","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=7097"}],"version-history":[{"count":0,"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/posts\/7097\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/media\/7100"}],"wp:attachment":[{"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/media?parent=7097"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/categories?post=7097"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/tags?post=7097"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}