{"id":12753,"date":"2026-08-24T17:17:21","date_gmt":"2026-08-24T10:17:21","guid":{"rendered":"https:\/\/useful.vn\/?p=12753"},"modified":"2026-08-24T17:17:21","modified_gmt":"2026-08-24T10:17:21","slug":"7-dong-tac-yoga-nhe-nhang-co-the-tap-tren-giuong-giup-de-ngu","status":"publish","type":"post","link":"https:\/\/useful.vn\/?p=12753","title":{"rendered":"7 \u0111\u1ed9ng t\u00e1c yoga nh\u1eb9 nh\u00e0ng c\u00f3 th\u1ec3 t\u1eadp tr\u00ean gi\u01b0\u1eddng gi\u00fap d\u1ec5 ng\u1ee7"},"content":{"rendered":"
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\n M\u1ed9t s\u1ed1 \u0111\u1ed9ng t\u00e1c yoga nh\u1eb9 nh\u00e0ng c\u00f3 th\u1ec3 th\u1ef1c hi\u1ec7n ngay tr\u00ean gi\u01b0\u1eddng gi\u00fap c\u01a1 th\u1ec3 th\u1ea3 l\u1ecfng, gi\u1ea3m c\u1ea3m gi\u00e1c c\u0103ng c\u1ee9ng, d\u1ec5 ng\u1ee7… <\/strong><\/h2>\n

Kh\u00f4ng nh\u1ea5t thi\u1ebft ph\u1ea3i tr\u1ea3i th\u1ea3m hay d\u00e0nh nhi\u1ec1u th\u1eddi gian cho m\u1ed9t b\u00e0i t\u1eadp ho\u00e0n ch\u1ec9nh. Ngay tr\u00ean gi\u01b0\u1eddng, b\u1ea1n c\u00f3 th\u1ec3 th\u1ef1c hi\u1ec7n nh\u1eefng \u0111\u1ed9ng t\u00e1c yoga \u0111\u01a1n gi\u1ea3n, \u01b0u ti\u00ean t\u01b0 th\u1ebf n\u1eb1m v\u00e0 chuy\u1ec3n \u0111\u1ed9ng ch\u1eadm.<\/p>\n

1. T\u01b0 th\u1ebf yoga n\u1eb1m v\u1eb7n m\u00ecnh<\/strong><\/h3>\n

\u0110\u00e2y l\u00e0 m\u1ed9t trong nh\u1eefng \u0111\u1ed9ng t\u00e1c yoga ph\u00f9 h\u1ee3p \u0111\u1ec3 th\u1ef1c hi\u1ec7n ngay tr\u00ean gi\u01b0\u1eddng, \u0111\u1eb7c bi\u1ec7t sau m\u1ed9t ng\u00e0y ph\u1ea3i ng\u1ed3i l\u00e2u. \u0110\u1ed9ng t\u00e1c \u0111\u01b0a hai \u0111\u1ea7u g\u1ed1i sang m\u1ed9t b\u00ean trong khi th\u00e2n tr\u00ean v\u1eabn n\u1eb1m y\u00ean, t\u1ea1o s\u1ef1 xoay nh\u1eb9 \u1edf v\u00f9ng th\u00e2n m\u00ecnh v\u00e0 gi\u00fap c\u01a1 th\u1ec3 chuy\u1ec3n d\u1ea7n sang tr\u1ea1ng th\u00e1i th\u01b0 gi\u00e3n.\u00a0<\/p>\n

C\u00e1ch th\u1ef1c hi\u1ec7n:<\/em><\/strong><\/p>\n

– N\u1eb1m ng\u1eeda, co hai \u0111\u1ea7u g\u1ed1i v\u00e0 \u0111\u1eb7t b\u00e0n ch\u00e2n tr\u00ean gi\u01b0\u1eddng. Hai tay m\u1edf sang hai b\u00ean, l\u00f2ng b\u00e0n tay h\u01b0\u1edbng l\u00ean.\u00a0<\/p>\n

– T\u1eeb t\u1eeb \u0111\u01b0a c\u1ea3 hai \u0111\u1ea7u g\u1ed1i sang b\u00ean ph\u1ea3i, ch\u1ec9 h\u1ea1 xu\u1ed1ng \u0111\u1ebfn m\u1ee9c c\u1ea3m th\u1ea5y d\u1ec5 ch\u1ecbu; gi\u1eef t\u01b0 th\u1ebf kho\u1ea3ng 30-60 gi\u00e2y, k\u1ebft h\u1ee3p h\u00edt v\u00e0o ch\u1eadm v\u00e0 th\u1edf ra d\u00e0i; \u0111\u01b0a \u0111\u1ea7u g\u1ed1i v\u1ec1 gi\u1eefa r\u1ed3i th\u1ef1c hi\u1ec7n t\u01b0\u01a1ng t\u1ef1 \u1edf b\u00ean c\u00f2n l\u1ea1i.<\/p>\n

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\"T\u01b0<\/span><\/p>\n
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T\u01b0 th\u1ebf yoga n\u1eb1m v\u1eb7n m\u00ecnh. \u1ea2nh minh h\u1ecda AI.<\/p>\n

2. T\u01b0 th\u1ebf em b\u00e9 h\u1ea1nh ph\u00fac<\/strong><\/h3>\n

T\u01b0 th\u1ebf em b\u00e9 h\u1ea1nh ph\u00fac th\u01b0\u1eddng \u0111\u01b0\u1ee3c bi\u1ebft \u0111\u1ebfn nh\u01b0 m\u1ed9t \u0111\u1ed9ng t\u00e1c m\u1edf nh\u1eb9 v\u00f9ng h\u00f4ng v\u00e0 m\u1eb7t sau c\u1ee7a ch\u00e2n. Khi th\u1ef1c hi\u1ec7n ch\u1eadm tr\u00ean gi\u01b0\u1eddng, t\u01b0 th\u1ebf n\u00e0y kh\u00f4ng y\u00eau c\u1ea7u d\u00f9ng nhi\u1ec1u s\u1ee9c m\u00e0 ch\u1ee7 y\u1ebfu t\u1ea1o c\u1ea3m gi\u00e1c th\u1ea3 l\u1ecfng \u1edf v\u00f9ng h\u00f4ng, \u0111\u00f9i v\u00e0 l\u01b0ng d\u01b0\u1edbi.<\/p>\n

C\u00e1ch th\u1ef1c hi\u1ec7n:<\/strong><\/em><\/p>\n

– N\u1eb1m ng\u1eeda, co hai \u0111\u1ea7u g\u1ed1i v\u1ec1 ph\u00eda ng\u1ef1c; n\u00e2ng hai b\u00e0n ch\u00e2n l\u00ean, \u0111\u1ec3 l\u00f2ng b\u00e0n ch\u00e2n h\u01b0\u1edbng v\u1ec1 ph\u00eda tr\u1ea7n nh\u00e0; d\u00f9ng hai tay n\u1eafm l\u1ea5y m\u1eb7t ngo\u00e0i b\u00e0n ch\u00e2n ho\u1eb7c c\u1ed5 ch\u00e2n, t\u00f9y kh\u1ea3 n\u0103ng.<\/p>\n

– Nh\u1eb9 nh\u00e0ng \u0111\u01b0a \u0111\u1ea7u g\u1ed1i h\u01b0\u1edbng xu\u1ed1ng hai b\u00ean th\u00e2n m\u00ecnh, \u0111\u1ed3ng th\u1eddi gi\u1eef l\u01b0ng n\u1eb1m tho\u1ea3i m\u00e1i tr\u00ean gi\u01b0\u1eddng, kh\u00f4ng c\u1ea7n k\u00e9o m\u1ea1nh ch\u00e2n v\u1ec1 ph\u00eda ng\u01b0\u1eddi; gi\u1eef y\u00ean t\u01b0 th\u1ebf trong 30\u201360 gi\u00e2y ho\u1eb7c nh\u1eb9 nh\u00e0ng \u0111\u01b0a hai ch\u00e2n chuy\u1ec3n \u0111\u1ed9ng r\u1ea5t nh\u1ecf sang hai b\u00ean.<\/p>\n

N\u1ebfu c\u1ea3m th\u1ea5y c\u0103ng \u1edf h\u00f4ng ho\u1eb7c m\u1eb7t sau \u0111\u00f9i, h\u00e3y gi\u1ea3m bi\u00ean \u0111\u1ed9 thay v\u00ec c\u1ed1 \u00e9p \u0111\u1ea7u g\u1ed1i xu\u1ed1ng th\u1ea5p.<\/p>\n

3. T\u01b0 th\u1ebf \u0111\u1ea1i b\u00e0ng n\u1eb1m\u00a0<\/strong><\/h3>\n

\u0110\u00e2y l\u00e0 m\u1ed9t bi\u1ebfn th\u1ec3 t\u01b0\u01a1ng \u0111\u1ed1i m\u1edbi m\u1ebb so v\u1edbi nh\u1eefng t\u01b0 th\u1ebf th\u01b0\u1eddng xu\u1ea5t hi\u1ec7n trong c\u00e1c b\u00e0i yoga tr\u01b0\u1edbc khi ng\u1ee7. T\u01b0 th\u1ebf th\u1ef1c hi\u1ec7n ho\u00e0n to\u00e0n khi n\u1eb1m, gi\u00fap t\u1ea1o s\u1ef1 k\u00e9o gi\u00e3n nh\u1eb9 quanh v\u00f9ng h\u00f4ng, m\u00f4ng v\u00e0 m\u1eb7t ngo\u00e0i \u0111\u00f9i.<\/p>\n

C\u00e1ch th\u1ef1c hi\u1ec7n:<\/strong><\/em><\/p>\n

– N\u1eb1m ng\u1eeda, co hai \u0111\u1ea7u g\u1ed1i, nh\u1ea5c ch\u00e2n ph\u1ea3i l\u00ean v\u00e0 v\u00f2ng qua ch\u00e2n tr\u00e1i, gi\u1ed1ng t\u01b0 th\u1ebf ng\u1ed3i \u0111\u1ea1i b\u00e0ng nh\u01b0ng th\u1ef1c hi\u1ec7n \u1edf t\u01b0 th\u1ebf n\u1eb1m. N\u1ebfu c\u00f3 th\u1ec3, m\u00f3c b\u00e0n ch\u00e2n ph\u1ea3i ra ph\u00eda sau b\u1eafp ch\u00e2n tr\u00e1i; n\u1ebfu kh\u00f4ng, ch\u1ec9 c\u1ea7n \u0111\u1eb7t ch\u00e2n l\u00ean ch\u00e2n \u0111\u1ed1i di\u1ec7n.<\/p>\n

– Hai tay c\u00f3 th\u1ec3 m\u1edf sang hai b\u00ean ho\u1eb7c \u0111\u1eb7t d\u1ecdc theo th\u00e2n. Gi\u1eef t\u01b0 th\u1ebf kho\u1ea3ng 30 – 45 gi\u00e2y, th\u1edf ch\u1eadm v\u00e0 th\u1ea3 l\u1ecfng v\u00f9ng vai. Sau \u0111\u00f3 tr\u1edf v\u1ec1 t\u01b0 th\u1ebf ban \u0111\u1ea7u v\u00e0 \u0111\u1ed5i b\u00ean.<\/p>\n

L\u01b0u \u00fd: Kh\u00f4ng c\u1ea7n c\u1ed1 \u00e9p hai ch\u00e2n s\u00e1t nhau. M\u1ee5c ti\u00eau c\u1ee7a \u0111\u1ed9ng t\u00e1c l\u00e0 t\u1ea1o c\u1ea3m gi\u00e1c c\u0103ng nh\u1eb9, kh\u00f4ng g\u00e2y \u0111au ho\u1eb7c t\u00ea.<\/p>\n

4. \u0110\u1ed9ng t\u00e1c g\u1ea1t n\u01b0\u1edbc k\u00ednh ch\u1eafn gi\u00f3\u00a0<\/strong><\/h3>\n

\u0110\u1ed9ng t\u00e1c n\u00e0y c\u00f3 chuy\u1ec3n \u0111\u1ed9ng r\u1ea5t nh\u1ecf v\u00e0 d\u1ec5 th\u1ef1c hi\u1ec7n tr\u00ean gi\u01b0\u1eddng \u0111\u1ec7m. Thay v\u00ec gi\u1eef m\u1ed9t t\u01b0 th\u1ebf k\u00e9o gi\u00e3n c\u1ed1 \u0111\u1ecbnh, hai \u0111\u1ea7u g\u1ed1i \u0111\u01b0\u1ee3c \u0111\u01b0a qua l\u1ea1i nh\u1eb9 nh\u00e0ng, gi\u00fap c\u01a1 th\u1ec3 b\u1edbt c\u1ea3m gi\u00e1c c\u1ee9ng sau m\u1ed9t ng\u00e0y ho\u1ea1t \u0111\u1ed9ng.<\/p>\n

C\u00e1ch th\u1ef1c hi\u1ec7n:<\/strong><\/em><\/p>\n

– N\u1eb1m ng\u1eeda, co hai \u0111\u1ea7u g\u1ed1i, b\u00e0n ch\u00e2n \u0111\u1eb7t tr\u00ean gi\u01b0\u1eddng v\u00e0 c\u00e1ch nhau r\u1ed9ng h\u01a1n h\u00f4ng m\u1ed9t ch\u00fat; gi\u1eef hai vai th\u01b0 gi\u00e3n.<\/p>\n

– T\u1eeb t\u1eeb h\u1ea1 c\u1ea3 hai \u0111\u1ea7u g\u1ed1i sang b\u00ean ph\u1ea3i, sau \u0111\u00f3 \u0111\u01b0a v\u1ec1 gi\u1eefa v\u00e0 chuy\u1ec3n sang b\u00ean tr\u00e1i, gi\u1ed1ng chuy\u1ec3n \u0111\u1ed9ng c\u1ee7a c\u1ea7n g\u1ea1t n\u01b0\u1edbc. Kh\u00f4ng c\u1ea7n h\u1ea1 \u0111\u1ea7u g\u1ed1i s\u00e1t gi\u01b0\u1eddng; ch\u1ec9 di chuy\u1ec3n trong ph\u1ea1m vi khi\u1ebfn v\u00f9ng h\u00f4ng v\u00e0 l\u01b0ng c\u1ea3m th\u1ea5y d\u1ec5 ch\u1ecbu.<\/p>\n

– Th\u1ef1c hi\u1ec7n ch\u1eadm kho\u1ea3ng 6-10 l\u1ea7n m\u1ed7i b\u00ean; c\u00f3 th\u1ec3 ph\u1ed1i h\u1ee3p v\u1edbi h\u01a1i th\u1edf: h\u00edt v\u00e0o khi \u0111\u01b0a \u0111\u1ea7u g\u1ed1i v\u1ec1 gi\u1eefa v\u00e0 th\u1edf ra khi h\u1ea1 \u0111\u1ea7u g\u1ed1i sang m\u1ed9t b\u00ean.<\/p>\n

5. T\u01b0 th\u1ebf h\u00ecnh s\u1ed1 4 khi n\u1eb1m<\/strong><\/h3>\n

\u0110\u1ed9ng t\u00e1c n\u00e0y \u0111\u1eb7c bi\u1ec7t ph\u00f9 h\u1ee3p v\u1edbi nh\u1eefng ng\u01b0\u1eddi c\u1ea3m th\u1ea5y v\u00f9ng h\u00f4ng v\u00e0 m\u00f4ng c\u0103ng sau th\u1eddi gian ng\u1ed3i l\u00e2u. \u0110\u00e2y c\u0169ng l\u00e0 m\u1ed9t bi\u1ebfn th\u1ec3 d\u1ec5 th\u1ef1c hi\u1ec7n tr\u00ean gi\u01b0\u1eddng v\u00ec to\u00e0n b\u1ed9 c\u01a1 th\u1ec3 \u0111\u01b0\u1ee3c n\u00e2ng \u0111\u1ee1 b\u1edfi m\u1eb7t \u0111\u1ec7m.<\/p>\n

C\u00e1ch th\u1ef1c hi\u1ec7n:<\/strong><\/em><\/p>\n

– N\u1eb1m ng\u1eeda, co hai \u0111\u1ea7u g\u1ed1i v\u00e0 \u0111\u1eb7t b\u00e0n ch\u00e2n tr\u00ean gi\u01b0\u1eddng; \u0111\u1eb7t m\u1eaft c\u00e1 ch\u00e2n ph\u1ea3i l\u00ean \u0111\u00f9i tr\u00e1i, t\u1ea1o th\u00e0nh h\u00ecnh s\u1ed1 4.<\/p>\n

– N\u1ebfu mu\u1ed1n t\u0103ng nh\u1eb9 \u0111\u1ed9 k\u00e9o gi\u00e3n, \u0111\u01b0a hai tay v\u00f2ng ra ph\u00eda sau \u0111\u00f9i tr\u00e1i r\u1ed3i t\u1eeb t\u1eeb k\u00e9o ch\u00e2n tr\u00e1i v\u1ec1 ph\u00eda ng\u1ef1c; gi\u1eef \u0111\u1ea7u v\u00e0 vai th\u01b0 gi\u00e3n tr\u00ean g\u1ed1i, kh\u00f4ng nh\u1ea5c ng\u01b0\u1eddi l\u00ean.<\/p>\n

– Duy tr\u00ec 30-60 gi\u00e2y, th\u1edf \u0111\u1ec1u r\u1ed3i t\u1eeb t\u1eeb h\u1ea1 ch\u00e2n xu\u1ed1ng; \u0111\u1ed5i b\u00ean v\u00e0 th\u1ef1c hi\u1ec7n t\u01b0\u01a1ng t\u1ef1.<\/p>\n

6. T\u01b0 th\u1ebf c\u00e1nh b\u01b0\u1edbm n\u1eb1m\u00a0<\/strong><\/h3>\n

\u0110\u00e2y l\u00e0 t\u01b0 th\u1ebf th\u01b0 gi\u00e3n ph\u1ed5 bi\u1ebfn trong yoga m\u00e0 b\u1ea1n ho\u00e0n to\u00e0n c\u00f3 th\u1ec3 th\u1ef1c hi\u1ec7n ngay tr\u00ean gi\u01b0\u1eddng.<\/p>\n

C\u00e1ch th\u1ef1c hi\u1ec7n:<\/strong><\/em><\/p>\n

– N\u1eb1m ng\u1eeda, co hai \u0111\u1ea7u g\u1ed1i r\u1ed3i \u0111\u01b0a hai l\u00f2ng b\u00e0n ch\u00e2n ch\u1ea1m v\u00e0o nhau; t\u1eeb t\u1eeb \u0111\u1ec3 hai \u0111\u1ea7u g\u1ed1i m\u1edf sang hai b\u00ean theo tr\u1ecdng l\u1ef1c.<\/p>\n

– \u0110\u1eb7t hai tay tho\u1ea3i m\u00e1i tr\u00ean b\u1ee5ng ho\u1eb7c d\u1ecdc theo th\u00e2n. B\u1ea1n c\u00f3 th\u1ec3 k\u00ea g\u1ed1i ho\u1eb7c ch\u0103n d\u01b0\u1edbi hai \u0111\u1ea7u g\u1ed1i \u0111\u1ec3 gi\u1ea3m c\u1ea3m gi\u00e1c c\u0103ng v\u00e0 gi\u00fap duy tr\u00ec t\u01b0 th\u1ebf tho\u1ea3i m\u00e1i h\u01a1n.<\/p>\n

– Nh\u1eafm m\u1eaft, t\u1eadp trung v\u00e0o h\u01a1i th\u1edf v\u00e0 gi\u1eef t\u01b0 th\u1ebf trong 1-3 ph\u00fat.\u00a0<\/p>\n

7. T\u01b0 th\u1ebf g\u00e1c ch\u00e2n l\u00ean t\u01b0\u1eddng<\/strong><\/h3>\n

\u0110\u00e2y l\u00e0 m\u1ed9t t\u01b0 th\u1ebf ph\u1ee5c h\u1ed3i nh\u1eb9 nh\u00e0ng, ph\u00f9 h\u1ee3p \u0111\u1ec3 th\u1ef1c hi\u1ec7n v\u00e0o cu\u1ed1i bu\u1ed5i t\u1eadp ho\u1eb7c tr\u01b0\u1edbc khi \u0111i ng\u1ee7. Khi th\u1ef1c hi\u1ec7n, c\u01a1 th\u1ec3 \u0111\u01b0\u1ee3c n\u00e2ng \u0111\u1ee1 t\u1ed1t, gi\u00fap gi\u1ea3m c\u1ea3m gi\u00e1c n\u1eb7ng m\u1ecfi \u1edf ch\u00e2n sau m\u1ed9t ng\u00e0y \u0111\u1ee9ng ho\u1eb7c \u0111i l\u1ea1i nhi\u1ec1u.\u00a0<\/p>\n

C\u00e1ch th\u1ef1c hi\u1ec7n:<\/p>\n

– N\u1eb1m ng\u1eeda tr\u00ean gi\u01b0\u1eddng, \u0111\u01b0a h\u00f4ng \u0111\u1ebfn g\u1ea7n \u0111\u1ea7u gi\u01b0\u1eddng ho\u1eb7c t\u01b0\u1eddng; t\u1eeb t\u1eeb n\u00e2ng hai ch\u00e2n l\u00ean v\u00e0 t\u1ef1a v\u00e0o t\u01b0\u1eddng, \u0111\u1ec3 ch\u00e2n du\u1ed7i t\u01b0\u01a1ng \u0111\u1ed1i tho\u1ea3i m\u00e1i. Hai tay \u0111\u1eb7t d\u1ecdc theo th\u00e2n ho\u1eb7c tr\u00ean b\u1ee5ng, th\u1ea3 l\u1ecfng vai v\u00e0 c\u1ed5.<\/p>\n

– Gi\u1eef t\u01b0 th\u1ebf kho\u1ea3ng 3-5 ph\u00fat, h\u00edt v\u00e0o v\u00e0 th\u1edf ra ch\u1eadm, \u0111\u1ec1u; kh\u00f4ng c\u1ea7n c\u1ed1 \u00e9p ch\u00e2n th\u1eb3ng ho\u00e0n to\u00e0n; n\u1ebfu m\u1eb7t sau ch\u00e2n c\u0103ng, c\u00f3 th\u1ec3 l\u00f9i h\u00f4ng ra xa t\u01b0\u1eddng m\u1ed9t ch\u00fat.<\/p>\n

– Khi k\u1ebft th\u00fac, t\u1eeb t\u1eeb co \u0111\u1ea7u g\u1ed1i, nghi\u00eang ng\u01b0\u1eddi sang m\u1ed9t b\u00ean r\u1ed3i m\u1edbi ng\u1ed3i d\u1eady \u0111\u1ec3 tr\u00e1nh thay \u0111\u1ed5i t\u01b0 th\u1ebf qu\u00e1 \u0111\u1ed9t ng\u1ed9t.<\/p>\n\n\n\n
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T\u1eadp th\u1ebf n\u00e0o \u0111\u1ec3 c\u01a1 th\u1ec3 d\u1ec5 th\u01b0 gi\u00e3n?<\/strong><\/p>\n

Kh\u00f4ng c\u1ea7n th\u1ef1c hi\u1ec7n c\u1ea3 7 \u0111\u1ed9ng t\u00e1c trong th\u1eddi gian d\u00e0i, b\u1ea1n c\u00f3 th\u1ec3 l\u1ef1a ch\u1ecdn 4-5 \u0111\u1ed9ng t\u00e1c ph\u00f9 h\u1ee3p, d\u00e0nh kho\u1ea3ng 30-60 gi\u00e2y cho m\u1ed7i \u0111\u1ed9ng t\u00e1c v\u00e0 k\u1ebft th\u00fac b\u1eb1ng v\u00e0i ph\u00fat n\u1eb1m y\u00ean, t\u1eadp trung v\u00e0o h\u01a1i th\u1edf. \u0110i\u1ec1u quan tr\u1ecdng l\u00e0 chuy\u1ec3n \u0111\u1ed9ng ch\u1eadm, nh\u1eb9 v\u00e0 kh\u00f4ng c\u1ed1 k\u00e9o gi\u00e3n \u0111\u1ebfn m\u1ee9c kh\u00f3 ch\u1ecbu.<\/p>\n

H\u01a1i th\u1edf c\u0169ng \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng trong qu\u00e1 tr\u00ecnh th\u01b0 gi\u00e3n. K\u1ef9 thu\u1eadt th\u1edf ch\u1eadm c\u00f3 th\u1ec3 th\u1ef1c hi\u1ec7n ngay khi n\u1eb1m tr\u00ean gi\u01b0\u1eddng: h\u00edt v\u00e0o nh\u1eb9 nh\u00e0ng, \u0111\u1ec3 h\u01a1i th\u1edf \u0111i xu\u1ed1ng v\u00f9ng b\u1ee5ng trong kh\u1ea3 n\u0103ng tho\u1ea3i m\u00e1i r\u1ed3i th\u1edf ra t\u1eeb t\u1eeb; c\u00f3 th\u1ec3 duy tr\u00ec kho\u1ea3ng 5 ph\u00fat.<\/p>\n

Trong qu\u00e1 tr\u00ecnh t\u1eadp, n\u1ebfu c\u1ea3m th\u1ea5y \u0111au, ch\u00f3ng m\u1eb7t ho\u1eb7c kh\u00f3 ch\u1ecbu b\u1ea5t th\u01b0\u1eddng, n\u00ean d\u1eebng t\u1eadp v\u00e0 tham kh\u1ea3o \u00fd ki\u1ebfn chuy\u00ean gia.<\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

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\n 5 t\u01b0 th\u1ebf yoga th\u00fac \u0111\u1ea9y \u0111\u1ed1t m\u1ee1, tr\u1ebb h\u00f3a c\u01a1 th\u1ec3 tr\u01b0\u1edbc khi ng\u1ee7\n <\/div>\n
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Ki\u00ean tr\u00ec th\u1ef1c hi\u1ec7n c\u00e1c \u0111\u1ed9ng t\u00e1c gi\u00e3n c\u01a1 \u0111\u01a1n gi\u1ea3n tr\u01b0\u1edbc khi ng\u1ee7 v\u1eeba gi\u00fap th\u01b0 gi\u00e3n cu\u1ed1i ng\u00e0y v\u1eeba th\u00fac \u0111\u1ea9y tu\u1ea7n ho\u00e0n m\u00e1u, tr\u1ebb h\u00f3a c\u00e1c t\u1ebf b\u00e0o, t\u0103ng hi\u1ec7u…<\/p>\n<\/div>\n

B\u1ea5m xem >>\n <\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/article>\n
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https:\/\/www.24h.com.vn\/dep\/7-dong-tac-yoga-nhe-nhang-co-the-tap-tren-giuong-giup-de-ngu-c78a1788885.html<\/p>\n","protected":false},"excerpt":{"rendered":"

M\u1ed9t s\u1ed1 \u0111\u1ed9ng t\u00e1c yoga nh\u1eb9 nh\u00e0ng c\u00f3 th\u1ec3 th\u1ef1c hi\u1ec7n ngay tr\u00ean gi\u01b0\u1eddng gi\u00fap c\u01a1 th\u1ec3 th\u1ea3 l\u1ecfng, gi\u1ea3m c\u1ea3m gi\u00e1c c\u0103ng c\u1ee9ng, d\u1ec5 ng\u1ee7… Kh\u00f4ng nh\u1ea5t thi\u1ebft ph\u1ea3i tr\u1ea3i th\u1ea3m hay d\u00e0nh nhi\u1ec1u th\u1eddi gian cho m\u1ed9t b\u00e0i t\u1eadp ho\u00e0n ch\u1ec9nh. Ngay tr\u00ean gi\u01b0\u1eddng, b\u1ea1n c\u00f3 th\u1ec3 th\u1ef1c hi\u1ec7n nh\u1eefng \u0111\u1ed9ng t\u00e1c yoga<\/p>\n","protected":false},"author":1,"featured_media":12754,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[16],"tags":[],"class_list":["post-12753","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-lam-dep"],"_links":{"self":[{"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/posts\/12753","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=12753"}],"version-history":[{"count":0,"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/posts\/12753\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/media\/12754"}],"wp:attachment":[{"href":"https:\/\/useful.vn\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=12753"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=12753"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=12753"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}