{"id":7461,"date":"2019-04-07T11:29:47","date_gmt":"2019-04-07T04:29:47","guid":{"rendered":"https:\/\/purna.vn\/?p=7461"},"modified":"2022-06-27T13:36:10","modified_gmt":"2022-06-27T06:36:10","slug":"huong-dan-cac-buoc-can-ban-vao-tu-the-yoga-dau-dung-sirsasana","status":"publish","type":"post","link":"https:\/\/purna.vn\/ja\/huong-dan-cac-buoc-can-ban-vao-tu-the-yoga-dau-dung-sirsasana\/","title":{"rendered":"H\u01b0\u1edbng d\u1eabn c\u00e1c b\u01b0\u1edbc c\u0103n b\u1ea3n v\u00e0o t\u01b0 th\u1ebf yoga \u0110\u1ea7u \u0111\u1ee9ng-Sirsasana"},"content":{"rendered":"

Sirsasana, hay c\u00f2n g\u1ecdi l\u00e0 \u201c\u0110\u1ea7u \u0111\u1ee9ng\u201d \u0111\u01b0\u1ee3c xem l\u00e0\u00a0\u201cKing of Asanas\u201d \u2013 Vua c\u1ee7a c\u00e1c t\u01b0 th\u1ebf yoga. \u0110\u1ea7u \u0111\u1ee9ng n\u1ed5i ti\u1ebfng l\u00e0 t\u01b0 th\u1ebf \u0111\u1ea3o ng\u01b0\u1ee3c \u0111\u1ea7u ti\u00ean m\u00e0 m\u1ecdi t\u00edn \u0111\u1ed3 yoga c\u1ea7n luy\u1ec7n t\u1eadp trong vi\u1ec7c \u0111\u1ea3o ng\u01b0\u1ee3c c\u01a1 th\u1ec3 . Ngo\u00e0i vi\u1ec7c x\u00e2y d\u1ef1ng l\u00f2ng t\u1ef1 tin, \u0111\u1ea7u \u0111\u1ee9ng c\u00f2n gi\u00fap ng\u01b0\u1eddi t\u1eadp t\u0103ng kh\u1ea3 n\u0103ng t\u1eadp trung, ph\u00e2n b\u1ed5 tr\u1ecdng l\u01b0\u1ee3ng, l\u00e0m m\u1ea1nh c\u00e1c v\u00f9ng c\u01a1 m\u00e0 c\u00f2n c\u1ea3i thi\u1ec7n h\u1ec7 th\u1ed1ng ti\u00eau h\u00f3a.<\/p>

Purna \b\u0111\u00e3 t\u1eebng chia s\u1ebb 4 b\u01b0\u1edbc c\u01a1 b\u1ea3n gi\u00fap c\u00e1c b\u1ea1n hi\u1ec3u r\u00f5 h\u01a1n v\u1ec1 n\u1ec1n t\u1ea3ng c\u1ee7a t\u01b0 th\u1ebf \u0110\u1ea7u \u0111\u1ee9ng<\/a> nh\u01b0 l\u00e0m m\u1ea1nh v\u00f9ng c\u01a1 vai, t\u0103ng c\u01b0\u1eddng v\u00f9ng b\u1ee5ng, l\u00e0m th\u1eb3ng c\u01a1 g\u00e2n kheo…B\u00e0i vi\u1ebft n\u00e0y s\u1ebd l\u00e0 m\u1ed9t b\u01b0\u1edbc ti\u1ebfn ti\u1ebfp theo gi\u00fap b\u1ea1n \b\u0111\u1ebfn g\u1ea7n h\u01a1n v\u1edbi \u0111\u1ed9ng t\u00e1c \u0110\u1ea7u \u0111\u1ee9ng b\u1eb1ng c\u00e1c b\u01b0\u1edbc \u0111\u01a1n gi\u1ea3n.<\/p>

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<\/div>\n<\/div><\/figure>

B\u01b0\u1edbc 1<\/h2>
  • H\u00e3y b\u1eaft \u0111\u1ea7u t\u1ea1o n\u1ec1n t\u1ea3ng cho t\u01b0 th\u1ebf \u0110\u1ea7u \u0111\u1ee9ng t\u1eeb t\u01b0 th\u1ebf C\u00e1 heo (Dolphin pose). <\/li>
  • B\u1ea1n qu\u1ef3 g\u1ed1i tr\u00ean s\u00e0n, tay n\u00e0y n\u1eafm l\u1ea5y khu\u1ef7a tay kia r\u1ed3i \u0111an c\u00e1c ng\u00f3n tay l\u1ea1i v\u1edbi nhau. <\/li>
  • B\u1ea1n c\u1ed1 \u0111\u1ecbnh kho\u1ea3ng c\u00e1ch gi\u1eefa hai khu\u1ef7a tay v\u00e0 \u0111\u1eb7t hai c\u1eb3ng tay xu\u1ed1ng s\u00e0n sao cho khu\u1ef7a tay th\u1eb3ng h\u00e0ng v\u1edbi vai. <\/li>
  • T\u1eeb \u0111\u00e2y, b\u1ea1n h\u1ea1 \u0111\u1ec9nh \u0111\u1ea7u (ph\u1ea7n xa tr\u00e1n nh\u1ea5t xu\u1ed1ng m\u1eb7t th\u1ea3m l\u00e0 \u0111\u1ec9nh \u0111\u1ea7u) xu\u1ed1ng ph\u00eda sau c\u00e1c ng\u00f3n tay tr\u00ean th\u1ea3m. <\/li>
  • B\u1ea1n \u0111i b\u1ed9 hai ch\u00e2n v\u1ec1 ph\u00eda \u0111\u1ea7u v\u1edbi m\u00f4ng nh\u00f4 l\u00ean cao h\u01b0\u1edbng tr\u1ea7n nh\u00e0 \u0111\u1ebfn khi c\u1ea3m th\u1ea5y ph\u1ea7n l\u01b0ng g\u00e1y, c\u1ed5 g\u1ea7n nh\u01b0 th\u1eb3ng h\u00e0ng th\u00ec d\u1eebng l\u1ea1i.<\/li><\/ul>

    B\u01b0\u1edbc 2<\/h2>
    • L\u00fac n\u00e0y l\u00e0 l\u00fac ph\u1ea7n hai b\u1ea3 vai hay b\u1ecb “s\u1ee5p” nh\u1ea5t, t\u1ee9c vai b\u1ecb r\u1edbt xu\u1ed1ng v\u1ec1 ph\u00eda th\u1ea3m. N\u1ebfu nh\u01b0 v\u1eady, b\u1ea1n s\u1ebd kh\u00f4ng \u0111\u1ee7 l\u1ef1c \u0111\u1ec3 n\u00e2ng th\u00e2n ng\u01b0\u1eddi l\u00ean \u0111\u01b0\u1ee3c. Thay v\u00e0o \u0111\u00f3, h\u00e3y \u0111\u1ea9y vai ra xa kh\u1ecfi l\u1ed7 tai v\u00e0 h\u01b0\u1edbng l\u00ean tr\u1ea7n.<\/li>
    • Khi \u0111\u00e3 s\u1eb5n s\u00e0ng, b\u1ea1n h\u00e3y co t\u1eebng g\u1ed1i m\u1ed9t s\u00e1t v\u1ec1 ph\u00eda b\u1ee5ng \u0111\u1ec3 l\u00e0m quen v\u1edbi c\u00e1c gi\u1ea3m th\u0103ng b\u1eb1ng. Ch\u00fa \u00fd \u0111\u1eebng nh\u1ea3y nh\u00e9 v\u00ec b\u1ea1n s\u1ebd kh\u00f4ng c\u1ea3m nh\u1eadn \u0111\u01b0\u1ee3c c\u01a1 b\u1ee5ng l\u00e0m vi\u1ec7c khi nh\u1ea3y c\u0169ng nh\u01b0 kh\u00f4ng ki\u1ec3m so\u00e1t \u0111\u01b0\u1ee3c vi\u1ec7c gi\u1eef th\u0103ng b\u1eb1ng. Thay v\u00e0o \u0111\u00f3, h\u00e3y t\u1eadp b\u1ee5ng v\u00e0 t\u01b0 th\u1ebf C\u00e1 heo nhi\u1ec1u nh\u1ea5t c\u00f3 th\u1ec3 \u0111\u1ec3 l\u00e0m m\u1ea1nh khu v\u1ef1c trung t\u00e2m c\u1ee7a c\u01a1 th\u1ec3.<\/li>
    • M\u1ed9t khi b\u1ea1n \u0111\u00e3 co \u0111\u01b0\u1ee3c c\u1ea3 hai g\u1ed1i s\u00e1t v\u1ec1 ng\u1ef1c l\u00e0 b\u1ea1n \u0111\u00e3 th\u00e0nh c\u00f4ng 2\/3 ch\u1eb7ng \u0111\u01b0\u1eddng r\u1ed3i \u0111\u00f3 hay c\u00f2n g\u1ecdi l\u00e0 “m\u1ed9t n\u1eeda \u0110\u1ea7u \u0111\u1ee9ng hay m\u1ed9t n\u1eeda c\u00e2y chu\u1ed1i”<\/li><\/ul>

      B\u01b0\u1edbc 3<\/h2>
      • M\u1ed9t khi b\u1ea1n \u0111\u00e3 th\u00e0nh c\u00f4ng trong vi\u1ec7c si\u1ebft b\u1ee5ng v\u00e0 \u0111\u1ea9y vai \u0111\u1ec3 gi\u1eef hai g\u1ed1i s\u00e1t v\u1ec1 ng\u1ef1c th\u00ec h\u00e3y duy tr\u00ec h\u01a1i th\u1edf \u0111\u1ec1u v\u00e0 s\u00e2u nh\u1ea5t c\u00f3 th\u1ec3. H\u00e3y l\u00e0m quen m\u1ed9t th\u1eddi gian v\u1edbi m\u1ed9t n\u1eeda \u0110\u1ea7u \u0111\u1ee9ng tr\u01b0\u1edbc. <\/li>
      • Khi b\u1ea1n c\u00f3 th\u1ec3 gi\u1eef l\u00e2u h\u01a1n m\u1ed9t ph\u00fat r\u1ed3i th\u00ec nh\u1eb9 nh\u00e0ng th\u1eb3ng c\u1ea3 hai ch\u00e2n l\u00ean tr\u1ea7n. L\u00fac n\u00e0y b\u1ea1n b\u1ebb nh\u1eb9 nh\u00e0ng c\u00e1c \u0111\u1ea7u ng\u00f3n ch\u00e2n v\u1ec1 ph\u00eda m\u1eb7t nh\u01b0 \u0111ang \u0111i b\u1ed9 tr\u00ean kh\u00f4ng trung.<\/li><\/ul>
        \n
        <\/div>\n<\/div><\/figure>
        • Khi mu\u1ed1n tho\u00e1t th\u1ebf, b\u1ea1n ch\u1ec9 c\u1ea7n co hai g\u1ed1i v\u1ec1 ph\u00eda ng\u1ef1c, cu\u1ed9n tr\u00f2n ng\u01b0\u1eddi h\u1ea1 xu\u1ed1ng v\u00e0o t\u01b0 th\u1ebf yoga Em b\u00e9. Vi\u1ec7c n\u00e0y cu\u1ed9n tr\u00f2n ng\u01b0\u1eddi nh\u01b0 th\u1ebf gi\u00fap b\u1ea1n tho\u00e1t th\u1ebf nh\u1eb9 nh\u00e0ng, tr\u00e1nh ch\u1ea5n th\u01b0\u01a1ng v\u00f9ng l\u01b0ng.<\/li><\/ul>

          N\u1ebfu c\u00f3 t\u00e9 khi t\u1eadp \u0110\u1ea7u \u0111\u1ee9ng th\u00ec l\u00e0 m\u1ed9t chuy\u1ec7n v\u00f4 c\u00f9ng b\u00ecnh th\u01b0\u1eddng nh\u01b0ng h\u00e3y ki\u1ec3m so\u00e1t tinh th\u1ea7n, \u0111\u1eebng s\u1ee3 h\u00e3i v\u00e0 t\u00e9 \u0111\u00fang c\u00e1ch. Tr\u01b0\u1edbc \u0111\u00e2y, \u0111\u1ec3 v\u00e0o \u0110\u1ea7u \u0111\u1ee9ng, ng\u00e0y n\u00e0o Purna c\u0169ng t\u00e9 tr\u00ean 10 l\u1ea7n, duy tr\u00ec li\u00ean t\u1ee5c m\u1ed7i ng\u00e0y 30 ph\u00fat \u0110\u1ea7u \u0111\u1ee9ng trong v\u00f2ng 2 th\u00e1ng v\u00e0 \u0111\u00e3 th\u00e0nh c\u00f4ng haha. C\u00f3 c\u00f4ng m\u00e0i s\u1eaft c\u00f3 ng\u00e0y n\u00ean kim. Do \u0111\u00f3, \u0111\u1eebng n\u1ea3n l\u00f2ng, h\u00e3y b\u00ecnh t\u0129nh, hi\u1ec3u r\u00f5 c\u00e1c \u0111\u1ed9ng t\u00e1c chu\u1ea9n b\u1ecb, c\u1ea3m nh\u1eadn c\u01a1 th\u1ec3 m\u1ea1nh l\u00ean t\u1eebng ng\u00e0y.<\/p>

          Khi b\u1ea1n \u0111\u00e3 th\u00e0nh c\u00f4ng v\u1edbi t\u01b0 th\u1ebf \u0110\u1ea7u \u0111\u1ee9ng, m\u00ecnh tin b\u1ea1n s\u1ebd ng\u1ed9 r\u1ea5t nhi\u1ec1u l\u1ee3i \u00edch v\u00e0ng m\u00e0 th\u1ebf n\u00e0y mang l\u1ea1i. Ch\u1ec9 c\u1ea7n 3 ph\u00fat \u0110\u1ea7u \u0111\u1ee9ng m\u1ed7i ng\u00e0y, b\u1ea1n ch\u1ea3 c\u1ea7n u\u1ed1ng t\u00e1ch cafe n\u00e0o m\u00e0 c\u0169ng t\u1ec9nh t\u00e1o, tr\u00e0n tr\u1ec1 n\u0103ng l\u01b0\u1ee3ng c\u1ea3 ng\u00e0y.<\/p>

          Ch\u00fac c\u00e1c b\u1ea1n th\u00e0nh c\u00f4ng<\/p>

          Ch\u00fac c\u00e1c b\u1ea1n th\u00e0nh c\u00f4ng<\/p>

          \n
          <\/div>\n<\/div><\/figure>

          <\/p>","protected":false},"excerpt":{"rendered":"

          Sirsasana, hay c\u00f2n g\u1ecdi l\u00e0 \u201c\u0110\u1ea7u \u0111\u1ee9ng\u201d \u0111\u01b0\u1ee3c xem l\u00e0\u00a0\u201cKing of Asanas\u201d \u2013 Vua c\u1ee7a c\u00e1c t\u01b0 th\u1ebf yoga. \u0110\u1ea7u \u0111\u1ee9ng n\u1ed5i ti\u1ebfng l\u00e0 t\u01b0 th\u1ebf \u0111\u1ea3o ng\u01b0\u1ee3c \u0111\u1ea7u ti\u00ean m\u00e0 m\u1ecdi t\u00edn \u0111\u1ed3 yoga c\u1ea7n luy\u1ec7n t\u1eadp trong vi\u1ec7c \u0111\u1ea3o ng\u01b0\u1ee3c c\u01a1 th\u1ec3 . Ngo\u00e0i vi\u1ec7c x\u00e2y d\u1ef1ng l\u00f2ng t\u1ef1 tin, \u0111\u1ea7u \u0111\u1ee9ng c\u00f2n…<\/p>","protected":false},"author":446664,"featured_media":7467,"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":[137],"class_list":["post-7461","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-yoga","tag-sirsasana"],"acf":[],"taxonomy_info":{"category":[{"value":16,"label":"Yoga"}],"post_tag":[{"value":137,"label":"Sirsasana"}]},"featured_image_src_large":["https:\/\/purna.vn\/wp-content\/uploads\/2019\/04\/BEF0A95D-B032-4E3E-B336-16253D88850B-900x900.jpg",900,900,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":[{"term_id":137,"name":"Sirsasana","slug":"sirsasana","term_group":0,"term_taxonomy_id":137,"taxonomy":"post_tag","description":"","parent":0,"count":4,"filter":"raw"}],"_links":{"self":[{"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/posts\/7461","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=7461"}],"version-history":[{"count":1,"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/posts\/7461\/revisions"}],"predecessor-version":[{"id":19246,"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/posts\/7461\/revisions\/19246"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/media\/7467"}],"wp:attachment":[{"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/media?parent=7461"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/categories?post=7461"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/tags?post=7461"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}