{"id":15747,"date":"2026-09-07T16:47:27","date_gmt":"2026-09-07T09:47:27","guid":{"rendered":"https:\/\/useful.vn\/?p=15747"},"modified":"2026-09-07T16:47:27","modified_gmt":"2026-09-07T09:47:27","slug":"10-tu-the-yoga-co-ban-nguoi-moi-tap-nen-biet","status":"publish","type":"post","link":"https:\/\/useful.vn\/?p=15747","title":{"rendered":"10 t\u01b0 th\u1ebf yoga c\u01a1 b\u1ea3n ng\u01b0\u1eddi m\u1edbi t\u1eadp n\u00ean bi\u1ebft"},"content":{"rendered":"
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\n V\u1edbi ng\u01b0\u1eddi m\u1edbi t\u1eadp yoga, l\u00e0m quen v\u1edbi c\u00e1c t\u01b0 th\u1ebf n\u1ec1n t\u1ea3ng l\u00e0 b\u01b0\u1edbc \u0111\u1ea7u ti\u00ean quan tr\u1ecdng tr\u01b0\u1edbc khi ti\u1ebfn t\u1edbi nh\u1eefng \u0111\u1ed9ng t\u00e1c ph\u1ee9c t\u1ea1p. <\/strong><\/h2>\n

1. T\u01b0 th\u1ebf yoga n\u00fai (Tadasana)<\/strong><\/h3>\n

\u0110\u00e2y l\u00e0 t\u01b0 th\u1ebf n\u1ec1n t\u1ea3ng cho h\u1ea7u h\u1ebft c\u00e1c t\u01b0 th\u1ebf yoga \u0111\u1ee9ng kh\u00e1c, gi\u00fap c\u01a1 th\u1ec3 \u0111\u1ee9ng v\u1eefng ch\u00e3i, \u1ed5n \u0111\u1ecbnh nh\u01b0 m\u1ed9t ng\u1ecdn n\u00fai. T\u01b0 th\u1ebf n\u00e0y huy \u0111\u1ed9ng nhi\u1ec1u nh\u00f3m c\u01a1 ch\u00ednh v\u00e0 gi\u00fap c\u1ea3i thi\u1ec7n kh\u1ea3 n\u0103ng t\u1eadp trung.<\/p>\n

C\u00e1ch th\u1ef1c hi\u1ec7n:\u00a0<\/em><\/strong><\/p>\n

– \u0110\u1ee9ng th\u1eb3ng, hai ng\u00f3n ch\u00e2n c\u00e1i ch\u1ea1m nhau, g\u00f3t ch\u00e2n h\u01a1i t\u00e1ch nh\u1eb9, hai tay th\u1ea3 l\u1ecfng d\u1ecdc th\u00e2n ng\u01b0\u1eddi.\u00a0<\/p>\n

– D\u00e0n \u0111\u1ec1u tr\u1ecdng l\u01b0\u1ee3ng c\u01a1 th\u1ec3 l\u00ean hai b\u00e0n ch\u00e2n, si\u1ebft nh\u1eb9 c\u01a1 \u0111\u00f9i v\u00e0 xoay nh\u1eb9 v\u00e0o trong.\u00a0<\/p>\n

– Th\u1ea3 l\u1ecfng vai, c\u00f3 th\u1ec3 l\u0103n vai ra sau v\u00e0i l\u1ea7n \u0111\u1ec3 m\u1edf ng\u1ef1c.\u00a0<\/p>\n

– Khi h\u00edt v\u00e0o, k\u00e9o d\u00e0i c\u1ed9t s\u1ed1ng; khi th\u1edf ra, h\u1ea1 nh\u1eb9 hai b\u1ea3 vai xu\u1ed1ng; c\u00f3 th\u1ec3 ch\u1eafp hai tay tr\u01b0\u1edbc ng\u1ef1c ho\u1eb7c \u0111\u1ec3 d\u1ecdc th\u00e2n ng\u01b0\u1eddi, h\u00edt th\u1edf s\u00e2u v\u00e0 ch\u1eadm r\u00e3i.<\/p>\n

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\"T\u01b0<\/span><\/div>\n
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<\/div>\n<\/div>\n<\/div>\n<\/div>\n

T\u01b0 th\u1ebf n\u00fai (Tadasana). \u1ea2nh minh ho\u1ea1 AI.<\/p>\n

2. T\u01b0 th\u1ebf c\u00e1i c\u00e2y (Vrksasana)<\/strong><\/h3>\n

\u0110\u00e2y l\u00e0 t\u01b0 th\u1ebf gi\u1eef th\u0103ng b\u1eb1ng tr\u00ean m\u1ed9t ch\u00e2n, gi\u00fap ng\u01b0\u1eddi t\u1eadp r\u00e8n luy\u1ec7n s\u1ef1 t\u1eadp trung v\u00e0 kh\u1ea3 n\u0103ng gi\u1eef th\u0103ng b\u1eb1ng, m\u00f4 ph\u1ecfng d\u00e1ng \u0111\u1ee9ng v\u1eefng ch\u00e3i c\u1ee7a m\u1ed9t c\u00e1i c\u00e2y.<\/p>\n

C\u00e1ch th\u1ef1c hi\u1ec7n:\u00a0<\/em><\/strong><\/p>\n

– \u0110\u1ee9ng hai ch\u00e2n ch\u1ee5m, \u0111\u1eb7t l\u00f2ng b\u00e0n ch\u00e2n ph\u1ea3i l\u00ean ph\u00eda trong \u0111\u00f9i tr\u00e1i; ch\u1eafp hai tay tr\u01b0\u1edbc ng\u1ef1c, m\u1eaft nh\u00ecn c\u1ed1 \u0111\u1ecbnh v\u00e0o m\u1ed9t \u0111i\u1ec3m ph\u00eda tr\u01b0\u1edbc \u0111\u1ec3 gi\u1eef th\u0103ng b\u1eb1ng.\u00a0<\/p>\n

– Gi\u1eef t\u01b0 th\u1ebf kho\u1ea3ng 8-10 nh\u1ecbp th\u1edf, sau \u0111\u00f3 \u0111\u1ed5i b\u00ean; si\u1ebft nh\u1eb9 c\u01a1 trung t\u00e2m (core), gi\u1eef vai th\u1ea3 l\u1ecfng, tr\u00e1nh d\u1ed3n to\u00e0n b\u1ed9 tr\u1ecdng l\u01b0\u1ee3ng l\u00ean ch\u00e2n tr\u1ee5 m\u1ed9t c\u00e1ch g\u01b0\u1ee3ng \u00e9p.<\/p>\n

3. T\u01b0 th\u1ebf tam gi\u00e1c (Trikonasana)<\/strong><\/h3>\n

T\u01b0 th\u1ebf n\u00e0y gi\u00fap k\u00e9o gi\u00e3n to\u00e0n th\u00e2n, \u0111\u1eb7c bi\u1ec7t l\u00e0 v\u00f9ng h\u00f4ng, \u0111\u00f9i sau v\u00e0 c\u1ed9t s\u1ed1ng, \u0111\u1ed3ng th\u1eddi c\u1ea3i thi\u1ec7n s\u1ef1 c\u00e2n b\u1eb1ng.<\/p>\n

C\u00e1ch th\u1ef1c hi\u1ec7n:\u00a0<\/strong><\/em><\/p>\n

– \u0110\u1ee9ng hai ch\u00e2n dang r\u1ed9ng, xoay b\u00e0n ch\u00e2n ph\u1ea3i ra ngo\u00e0i 90 \u0111\u1ed9, gi\u1eef hai ch\u00e2n g\u1ea7n th\u00e2n ng\u01b0\u1eddi.\u00a0<\/p>\n

– \u0110\u1eb7t b\u00e0n ch\u00e2n ch\u1eafc ch\u1eafn tr\u00ean s\u00e0n, d\u00e0n \u0111\u1ec1u tr\u1ecdng l\u01b0\u1ee3ng l\u00ean hai ch\u00e2n. Khi th\u1edf ra, nghi\u00eang ng\u01b0\u1eddi sang ph\u1ea3i, \u0111\u1eb7t tay ph\u1ea3i l\u00ean \u1ed1ng ch\u00e2n, m\u1eaft c\u00e1 ch\u00e2n ho\u1eb7c s\u00e0n ph\u00eda ngo\u00e0i b\u00e0n ch\u00e2n ph\u1ea3i, \u0111\u1ed3ng th\u1eddi v\u01b0\u01a1n tay tr\u00e1i th\u1eb3ng l\u00ean tr\u1ea7n nh\u00e0.\u00a0<\/p>\n

– H\u01b0\u1edbng \u00e1nh m\u1eaft l\u00ean tay tr\u00ean, gi\u1eef t\u01b0 th\u1ebf kho\u1ea3ng 5-8 nh\u1ecbp th\u1edf, sau \u0111\u00f3 h\u00edt v\u00e0o \u0111\u1ec3 tr\u1edf v\u1ec1 t\u01b0 th\u1ebf \u0111\u1ee9ng v\u00e0 \u0111\u1ed5i b\u00ean.<\/p>\n

4. T\u01b0 th\u1ebf chi\u1ebfn binh (Virabhadrasana)<\/strong><\/h3>\n

T\u01b0 th\u1ebf chi\u1ebfn binh gi\u00fap x\u00e2y d\u1ef1ng s\u1ee9c m\u1ea1nh v\u00e0 s\u1ee9c b\u1ec1n, \u0111\u1ed3ng th\u1eddi k\u00e9o gi\u00e3n v\u00f9ng h\u00f4ng, \u0111\u00f9i trong khi t\u0103ng c\u01b0\u1eddng l\u1ef1c cho ph\u1ea7n th\u00e2n d\u01b0\u1edbi v\u00e0 c\u01a1 trung t\u00e2m.<\/p>\n

C\u00e1ch th\u1ef1c hi\u1ec7n:\u00a0<\/strong><\/em><\/p>\n

– B\u1eaft \u0111\u1ea7u t\u1eeb t\u01b0 th\u1ebf n\u00fai. Khi th\u1edf ra, b\u01b0\u1edbc hai ch\u00e2n dang r\u1ed9ng, \u0111\u01b0a hai tay l\u00ean ngang vai, song song v\u1edbi s\u00e0n.\u00a0<\/p>\n

– Xoay ch\u00e2n tr\u00e1i ra ngo\u00e0i kho\u1ea3ng 45-60 \u0111\u1ed9, ch\u00e2n ph\u1ea3i xoay 90 \u0111\u1ed9, g\u00f3t ch\u00e2n ph\u1ea3i th\u1eb3ng h\u00e0ng v\u1edbi g\u00f3t ch\u00e2n tr\u00e1i.\u00a0<\/p>\n

– Th\u1edf ra, xoay th\u00e2n tr\u00ean h\u01b0\u1edbng v\u1ec1 b\u00ean ph\u1ea3i.\u00a0<\/p>\n

– Gi\u1eef g\u00f3t ch\u00e2n tr\u00e1i \u00e9p ch\u1eafc xu\u1ed1ng s\u00e0n, th\u1edf ra v\u00e0 g\u1eadp g\u1ed1i ph\u1ea3i sao cho \u1ed1ng ch\u00e2n vu\u00f4ng g\u00f3c v\u1edbi s\u00e0n.<\/p>\n

– H\u00edt v\u00e0o \u0111\u1ec3 \u0111\u1ee9ng d\u1eady, \u1ea5n ch\u1eafc g\u00f3t ch\u00e2n xu\u1ed1ng s\u00e0n, du\u1ed7i th\u1eb3ng tay v\u00e0 ch\u00e2n ph\u1ea3i. Xoay ch\u00e2n v\u1ec1 ph\u00eda tr\u01b0\u1edbc, th\u1edf ra v\u00e0 h\u1ea1 tay xu\u1ed1ng, sau \u0111\u00f3 \u0111\u1ed5i b\u00ean.<\/p>\n

\"T\u01b0<\/span><\/p>\n

T\u01b0 th\u1ebf chi\u1ebfn binh (Virabhadrasana). \u1ea2nh minh ho\u1ea1 AI.<\/p>\n

\u00a05. T\u01b0 th\u1ebf ch\u00f3 \u00fap m\u1eb7t (Adho Mukha Svanasana)<\/strong><\/h3>\n

\u0110\u00e2y l\u00e0 m\u1ed9t trong nh\u1eefng t\u01b0 th\u1ebf ph\u1ed5 bi\u1ebfn nh\u1ea5t trong yoga, gi\u00fap k\u00e9o gi\u00e3n v\u00e0 t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh to\u00e0n th\u00e2n, th\u01b0\u1eddng \u0111\u01b0\u1ee3c d\u00f9ng l\u00e0m t\u01b0 th\u1ebf chuy\u1ec3n ti\u1ebfp ho\u1eb7c ngh\u1ec9 ng\u01a1i gi\u1eefa bu\u1ed5i t\u1eadp.<\/p>\n

C\u00e1ch th\u1ef1c hi\u1ec7n:\u00a0<\/strong><\/em><\/p>\n

– Ch\u1ed1ng hai tay v\u00e0 hai g\u1ed1i xu\u1ed1ng s\u00e0n, tay \u0111\u1eb7t h\u01a1i ph\u00eda tr\u01b0\u1edbc vai, g\u1ed1i \u0111\u1eb7t d\u01b0\u1edbi h\u00f4ng.\u00a0<\/p>\n

– Dang r\u1ed9ng b\u00e0n tay, \u1ea5n ng\u00f3n tr\u1ecf v\u00e0 ng\u00f3n c\u00e1i xu\u1ed1ng th\u1ea3m. Th\u1edf ra, nh\u1ea5c g\u1ed1i kh\u1ecfi s\u00e0n, \u0111\u1ea9y h\u00f4ng l\u00ean cao h\u01b0\u1edbng v\u1ec1 tr\u1ea7n nh\u00e0, du\u1ed7i th\u1eb3ng ch\u00e2n h\u1ebft m\u1ee9c c\u00f3 th\u1ec3, \u1ea5n nh\u1eb9 g\u00f3t ch\u00e2n v\u1ec1 ph\u00eda s\u00e0n. \u0110\u1ea7u \u0111\u1eb7t gi\u1eefa hai tay, h\u01b0\u1edbng v\u1ec1 ph\u00eda g\u1ed1i, gi\u1eef l\u01b0ng th\u1eb3ng.\u00a0<\/p>\n

– Duy tr\u00ec t\u01b0 th\u1ebf kho\u1ea3ng 5-10 nh\u1ecbp th\u1edf.<\/p>\n

6. T\u01b0 th\u1ebf ch\u00f3 ng\u1ea9ng m\u1eb7t (Urdhva Mukha Svanasana)<\/strong><\/h3>\n

T\u01b0 th\u1ebf n\u00e0y th\u01b0\u1eddng \u0111\u01b0\u1ee3c th\u1ef1c hi\u1ec7n n\u1ed1i ti\u1ebfp v\u1edbi t\u01b0 th\u1ebf ch\u00f3 \u00fap m\u1eb7t, gi\u00fap \u0111\u00e1nh th\u1ee9c s\u1ee9c m\u1ea1nh ph\u1ea7n th\u00e2n tr\u00ean v\u00e0 k\u00e9o gi\u00e3n t\u1ed1t v\u00f9ng ng\u1ef1c, b\u1ee5ng.<\/p>\n

C\u00e1ch th\u1ef1c hi\u1ec7n:\u00a0<\/strong><\/em><\/p>\n

– N\u1eb1m s\u1ea5p tr\u00ean th\u1ea3m, mu b\u00e0n ch\u00e2n \u00e1p xu\u1ed1ng s\u00e0n, hai ch\u00e2n du\u1ed7i th\u1eb3ng v\u1ec1 sau.\u00a0<\/p>\n

– G\u1eadp khu\u1ef7u tay, \u0111\u1eb7t l\u00f2ng b\u00e0n tay xu\u1ed1ng s\u00e0n hai b\u00ean h\u00f4ng. H\u00edt v\u00e0o, \u1ea5n ch\u1eafc l\u00f2ng b\u00e0n tay xu\u1ed1ng th\u1ea3m, sau \u0111\u00f3 du\u1ed7i th\u1eb3ng tay, \u0111\u1ed3ng th\u1eddi n\u00e2ng ng\u1ef1c v\u00e0 ch\u00e2n l\u00ean kh\u1ecfi s\u00e0n v\u00e0i cm.\u00a0<\/p>\n

– K\u00e9o vai ra sau, si\u1ebft nh\u1eb9 b\u1ea3 vai v\u00e0 h\u01a1i ng\u1eeda \u0111\u1ea7u l\u00ean tr\u1ea7n nh\u00e0 \u0111\u1ec3 m\u1edf ng\u1ef1c.<\/p>\n

7. T\u01b0 th\u1ebf g\u1eadp ng\u01b0\u1eddi ng\u1ed3i (Paschimottanasana)<\/strong><\/h3>\n

C\u00e1c \u0111\u1ed9ng t\u00e1c g\u1eadp ng\u01b0\u1eddi v\u1ec1 ph\u00eda tr\u01b0\u1edbc \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng trong yoga, gi\u00fap k\u00e9o gi\u00e3n g\u00e2n kheo, l\u01b0ng tr\u00ean v\u00e0 hai b\u00ean s\u01b0\u1eddn. \u0110\u00e2y l\u00e0 t\u01b0 th\u1ebf ph\u00f9 h\u1ee3p \u0111\u1ec3 ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u l\u00e0m quen v\u1edbi vi\u1ec7c m\u1edf c\u01a1 th\u1ec3 v\u00e0 h\u1ecdc c\u00e1ch th\u1edf qua c\u00e1c t\u01b0 th\u1ebf c\u00f3 \u0111\u1ed9 kh\u00f3 nh\u1ea5t \u0111\u1ecbnh.<\/p>\n

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

– Ng\u1ed3i tr\u00ean s\u00e0n, c\u00f3 th\u1ec3 k\u00ea m\u1ed9t t\u1ea5m ch\u0103n g\u1ea5p d\u01b0\u1edbi h\u00f4ng, du\u1ed7i th\u1eb3ng hai ch\u00e2n v\u1ec1 ph\u00eda tr\u01b0\u1edbc. H\u00edt v\u00e0o, \u0111\u01b0a tay l\u00ean cao qua \u0111\u1ea7u \u0111\u1ec3 k\u00e9o gi\u00e3n c\u1ed9t s\u1ed1ng.\u00a0<\/p>\n

– V\u01b0\u01a1n tay v\u1ec1 ph\u00eda tr\u01b0\u1edbc, h\u01b0\u1edbng \u0111\u1ebfn b\u00e0n ch\u00e2n. N\u00e2ng ng\u1ef1c l\u00ean, si\u1ebft nh\u1eb9 b\u1ee5ng d\u01b0\u1edbi, t\u01b0\u1edfng t\u01b0\u1ee3ng r\u1ed1n di chuy\u1ec3n v\u1ec1 ph\u00eda \u0111\u00f9i tr\u00ean.\u00a0<\/p>\n

– Gi\u1eef t\u01b0 th\u1ebf t\u1ed1i \u0111a kho\u1ea3ng 10 nh\u1ecbp th\u1edf, sau \u0111\u00f3 h\u00edt v\u00e0o v\u00e0 t\u1eeb t\u1eeb ng\u1ed3i d\u1eady.<\/p>\n

8. T\u01b0 th\u1ebf c\u00e2y c\u1ea7u (Setu Bandhasana)<\/strong><\/h3>\n

T\u01b0 th\u1ebf c\u00e2y c\u1ea7u gi\u00fap k\u00e9o gi\u00e3n ph\u1ea7n tr\u01b0\u1edbc c\u01a1 th\u1ec3 v\u00e0 t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh cho ph\u1ea7n sau c\u01a1 th\u1ec3, l\u00e0 \u0111\u1ed9ng t\u00e1c u\u1ed1n l\u01b0ng ph\u00f9 h\u1ee3p cho ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u, th\u01b0\u1eddng \u0111\u01b0\u1ee3c d\u00f9ng \u0111\u1ec3 c\u00e2n b\u1eb1ng l\u1ea1i sau c\u00e1c t\u01b0 th\u1ebf g\u1eadp ng\u01b0\u1eddi v\u1ec1 ph\u00eda tr\u01b0\u1edbc.<\/p>\n

C\u00e1ch th\u1ef1c hi\u1ec7n:\u00a0<\/strong><\/em><\/p>\n

– N\u1eb1m ng\u1eeda tho\u1ea3i m\u00e1i tr\u00ean s\u00e0n, hai ch\u00e2n \u0111\u1eb7t r\u1ed9ng b\u1eb1ng h\u00f4ng; \u1ea5n ch\u1eafc b\u00e0n ch\u00e2n xu\u1ed1ng s\u00e0n, n\u00e2ng h\u00f4ng l\u00ean kh\u1ecfi th\u1ea3m; \u0111an hai tay v\u00e0o nhau b\u00ean d\u01b0\u1edbi l\u01b0ng, \u1ea5n vai xu\u1ed1ng s\u00e0n (t\u01b0\u1edfng t\u01b0\u1ee3ng \u0111ang k\u00e9o g\u00f3t ch\u00e2n v\u1ec1 ph\u00eda vai \u0111\u1ec3 k\u00edch ho\u1ea1t c\u01a1 \u0111\u00f9i sau).<\/p>\n

– Gi\u1eef kho\u1ea3ng 8-10 nh\u1ecbp th\u1edf, sau \u0111\u00f3 h\u1ea1 h\u00f4ng xu\u1ed1ng v\u00e0 l\u1eb7p l\u1ea1i th\u00eam 1-2 l\u1ea7n.<\/p>\n

\"T\u01b0<\/span><\/p>\n

T\u01b0 th\u1ebf c\u00e2y c\u1ea7u (Setu Bandhasana). \u1ea2nh minh ho\u1ea1 AI.<\/p>\n

\u00a09. T\u01b0 th\u1ebf em b\u00e9 (Balasana)<\/strong><\/h3>\n

\u0110\u00e2y l\u00e0 t\u01b0 th\u1ebf ngh\u1ec9 ng\u01a1i nh\u1eb9 nh\u00e0ng, gi\u00fap k\u00e9o gi\u00e3n h\u00f4ng, \u0111\u00f9i v\u00e0 c\u1eb3ng ch\u00e2n, \u0111\u1ed3ng th\u1eddi l\u00e0m d\u1ecbu t\u00e2m tr\u00ed, gi\u1ea3m c\u0103ng th\u1eb3ng. T\u01b0 th\u1ebf em b\u00e9 ph\u00f9 h\u1ee3p v\u1edbi m\u1ecdi tr\u00ecnh \u0111\u1ed9 t\u1eadp luy\u1ec7n, kh\u00f4ng ch\u1ec9 ri\u00eang ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u.<\/p>\n

C\u00e1ch th\u1ef1c hi\u1ec7n:\u00a0<\/strong><\/em><\/p>\n

– Qu\u1ef3 g\u1ed1i tr\u00ean s\u00e0n, hai ng\u00f3n ch\u00e2n c\u00e1i ch\u1ea1m nhau, ng\u1ed3i l\u00ean g\u00f3t ch\u00e2n, hai \u0111\u1ea7u g\u1ed1i m\u1edf r\u1ed9ng b\u1eb1ng h\u00f4ng.\u00a0<\/p>\n

– Th\u1edf ra, g\u1eadp ng\u01b0\u1eddi v\u1ec1 ph\u00eda tr\u01b0\u1edbc, \u0111\u1eb7t b\u1ee5ng gi\u1eefa hai \u0111\u00f9i, tr\u00e1n ch\u1ea1m th\u1ea3m; du\u1ed7i hai tay d\u1ecdc th\u00e2n ng\u01b0\u1eddi, l\u00f2ng b\u00e0n tay h\u01b0\u1edbng l\u00ean ho\u1eb7c \u0111\u1ec3 g\u1ea7n b\u00e0n ch\u00e2n.\u00a0<\/p>\n

– Gi\u1eef t\u01b0 th\u1ebf kho\u1ea3ng 5-10 nh\u1ecbp th\u1edf. Khi mu\u1ed1n ng\u1ed3i d\u1eady, k\u00e9o d\u00e0i th\u00e2n tr\u01b0\u1edbc tr\u01b0\u1edbc, sau \u0111\u00f3 h\u00edt v\u00e0o v\u00e0 t\u1eeb t\u1eeb n\u00e2ng ng\u01b0\u1eddi l\u00ean.<\/p>\n

10. T\u01b0 th\u1ebf x\u00e1c ch\u1ebft (Savasana)<\/strong><\/h3>\n

Kh\u00f4ng bu\u1ed5i t\u1eadp yoga n\u00e0o tr\u1ecdn v\u1eb9n n\u1ebfu thi\u1ebfu t\u01b0 th\u1ebf th\u01b0 gi\u00e3n cu\u1ed1i c\u00f9ng n\u00e0y. D\u00f9 tr\u00f4ng c\u00f3 v\u1ebb \u0111\u01a1n gi\u1ea3n, Savasana th\u1ef1c ch\u1ea5t \u0111\u01b0\u1ee3c xem l\u00e0 m\u1ed9t trong nh\u1eefng t\u01b0 th\u1ebf kh\u00f3 th\u1ef1c hi\u1ec7n \u0111\u00fang nh\u1ea5t, v\u00ec \u0111\u00f2i h\u1ecfi ng\u01b0\u1eddi t\u1eadp gi\u1eef \u0111\u01b0\u1ee3c tr\u1ea1ng th\u00e1i t\u1ec9nh th\u1ee9c v\u00e0 hi\u1ec7n di\u1ec7n tr\u1ecdn v\u1eb9n trong 5-10 ph\u00fat cu\u1ed1i bu\u1ed5i t\u1eadp.<\/p>\n

C\u00e1ch th\u1ef1c hi\u1ec7n:\u00a0<\/em><\/strong><\/p>\n

– N\u1eb1m ng\u1eeda tr\u00ean s\u00e0n, hai ch\u00e2n t\u00e1ch r\u1eddi t\u1ef1 nhi\u00ean; \u0111\u1eb7t hai tay d\u1ecdc th\u00e2n ng\u01b0\u1eddi nh\u01b0ng h\u01a1i t\u00e1ch kh\u1ecfi th\u00e2n, l\u00f2ng b\u00e0n tay ng\u1eeda l\u00ean tr\u00ean, \u0111\u1ec3 h\u01a1i th\u1edf di\u1ec5n ra t\u1ef1 nhi\u00ean. N\u1ebfu t\u00e2m tr\u00ed b\u1ecb ph\u00e2n t\u00e1n, c\u00f3 th\u1ec3 nh\u1eb9 nh\u00e0ng \u0111\u01b0a s\u1ef1 ch\u00fa \u00fd v\u1ec1 h\u01a1i th\u1edf m\u00e0 kh\u00f4ng c\u1ea7n c\u1ed1 g\u1eafng th\u1edf s\u00e2u.\u00a0<\/p>\n

– Gi\u1eef t\u01b0 th\u1ebf t\u1ed1i thi\u1ec3u 5 ph\u00fat, l\u00fd t\u01b0\u1edfng l\u00e0 10 ph\u00fat.\u00a0<\/p>\n

– Khi k\u1ebft th\u00fac, b\u1eaft \u0111\u1ea7u h\u00edt th\u1edf s\u00e2u h\u01a1n, c\u1eed \u0111\u1ed9ng nh\u1eb9 ng\u00f3n tay v\u00e0 ng\u00f3n ch\u00e2n \u0111\u1ec3 \u0111\u00e1nh th\u1ee9c c\u01a1 th\u1ec3, v\u01b0\u01a1n hai tay qua \u0111\u1ea7u \u0111\u1ec3 du\u1ed7i to\u00e0n th\u00e2n, sau \u0111\u00f3 co nh\u1eb9 g\u1ed1i v\u00e0 nghi\u00eang ng\u01b0\u1eddi sang m\u1ed9t b\u00ean tr\u01b0\u1edbc khi d\u00f9ng tay ch\u1ed1ng ng\u01b0\u1eddi ng\u1ed3i d\u1eady.<\/p>\n

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\n 5 t\u01b0 th\u1ebf yoga c\u00e0ng ch\u0103m t\u1eadp c\u00e0ng tr\u1ebb l\u00e2u\n <\/div>\n
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Th\u01b0\u1eddng xuy\u00ean th\u1ef1c hi\u1ec7n c\u00e1c \u0111\u1ed9ng t\u00e1c c\u01a1 b\u1ea3n nh\u01b0 8 \u0111i\u1ec3m ch\u1ea1m s\u00e0n, c\u00e1nh cung\u2026 gi\u00fap gi\u1ea3m nh\u1ee9c m\u1ecfi do ng\u1ed3i l\u00e2u, t\u0103ng c\u01b0\u1eddng tu\u1ea7n ho\u00e0n m\u00e1u, g\u00f3p ph\u1ea7n tr\u1ebb h\u00f3a c\u01a1 th\u1ec3 t\u1eeb trong ra ngo\u00e0i.<\/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\/10-tu-the-yoga-co-ban-nguoi-moi-tap-nen-biet-c78a1790943.html<\/p>\n","protected":false},"excerpt":{"rendered":"

V\u1edbi ng\u01b0\u1eddi m\u1edbi t\u1eadp yoga, l\u00e0m quen v\u1edbi c\u00e1c t\u01b0 th\u1ebf n\u1ec1n t\u1ea3ng l\u00e0 b\u01b0\u1edbc \u0111\u1ea7u ti\u00ean quan tr\u1ecdng tr\u01b0\u1edbc khi ti\u1ebfn t\u1edbi nh\u1eefng \u0111\u1ed9ng t\u00e1c ph\u1ee9c t\u1ea1p. 1. T\u01b0 th\u1ebf yoga n\u00fai (Tadasana) \u0110\u00e2y l\u00e0 t\u01b0 th\u1ebf n\u1ec1n t\u1ea3ng cho h\u1ea7u h\u1ebft c\u00e1c t\u01b0 th\u1ebf yoga \u0111\u1ee9ng kh\u00e1c, gi\u00fap c\u01a1 th\u1ec3 \u0111\u1ee9ng v\u1eefng ch\u00e3i,<\/p>\n","protected":false},"author":1,"featured_media":15748,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[16],"tags":[],"class_list":["post-15747","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\/15747","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=15747"}],"version-history":[{"count":0,"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/posts\/15747\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/media\/15748"}],"wp:attachment":[{"href":"https:\/\/useful.vn\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=15747"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=15747"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=15747"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}