{"id":3543,"date":"2013-06-27T20:18:46","date_gmt":"2013-06-27T13:18:46","guid":{"rendered":"http:\/\/www.yogavocuc.com\/?p=3543"},"modified":"2013-07-07T19:25:42","modified_gmt":"2013-07-07T12:25:42","slug":"cac-tu-the-cua-yoga","status":"publish","type":"post","link":"http:\/\/www.yogavocuc.com\/?p=3543","title":{"rendered":"10 T\u01af TH\u1ebe V\u00c0 S\u1ef0 L\u1ee2I \u00cdCH C\u1ee6A YOGA…"},"content":{"rendered":"

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B\u00c0I S\u1ed0 1<\/strong><\/p>\n

T\u01af TH\u1ebe TR\u1ed2NG CHU\u1ed0I [Sirshasana]<\/strong><\/p>\n

– T\u01b0 th\u1ebf tr\u1ed3ng chu\u1ed1i l\u00e0 m\u1ed9t trong nh\u1eefng t\u01b0 th\u1ebf \u0111em l\u1ea1i hi\u1ec7u qu\u1ea3 m\u1ea1nh m\u1ebd nh\u1ea5t, v\u00e0 n\u00f3 \u0111\u01b0\u1ee3c m\u1ec7nh danh l\u00e0 vua c\u1ee7a c\u00e1c ASANA. Khi t\u1eadp b\u00e0i n\u00e0y, ta s\u1ebd c\u00f3 nh\u1eefng l\u1ee3i \u00edch c\u1ee7a n\u00f3 \u0111\u1ed1i v\u1edbi th\u1ec3 ch\u1ea5t v\u00e0 tr\u00ed n\u00e3o.<\/p>\n

V\u1ec0 TH\u1ec2 CH\u1ea4T.<\/strong><\/p>\n

– T\u1ea1o c\u01a1 h\u1ed9i cho tim ngh\u1ec9 ng\u01a1i, v\u00ec tr\u1ecdng l\u1ef1c gi\u00fap \u0111\u01b0a m\u00e1u trong t\u0129nh m\u1ea1ch tr\u1edf v\u1ec1 tim.<\/p>\n

– Th\u1ef1c h\u00e0nh ASANA n\u00e0y th\u01b0\u1eddng xuy\u00ean, s\u1ebd gi\u00fap ng\u01b0\u1eddi t\u1eadp t\u0103ng c\u01b0\u1eddng ch\u1ee9c n\u0103ng h\u1ec7 h\u00f4 h\u1ea5p v\u00e0 tu\u1ea7n ho\u00e0n.<\/p>\n

V\u1ec0 TR\u00cd N\u00c3O.<\/strong><\/p>\n

– T\u0103ng c\u01b0\u1eddng kh\u1ea3 n\u0103ng t\u1eadp trung, tr\u00ed nh\u1edb.<\/p>\n

– K\u00edch th\u00edch h\u1ec7 giao c\u1ea3m.<\/p>\n

V\u1ec0 KH\u00cd HUY\u1ebeT<\/strong><\/p>\n

<\/strong> – Ng\u01b0\u1eddi n\u00e0o th\u1ef1c h\u00e0nh t\u01b0 th\u1ebf n\u00e0y th\u01b0\u1eddng xuy\u00ean… s\u1ebd chinh ph\u1ee5c \u0111\u01b0\u1ee3c s\u1ef1 s\u1ed1ng [tr\u00edch t\u1eeb kinh Yoga Tawa Upanishad]<\/p>\n

– L\u00e0m th\u0103ng hoa s\u1ef1 \u0111am m\u00ea t\u00ecnh d\u1ee5c khi n\u00f3 bi\u1ebfn n\u0103ng l\u01b0\u1ee3ng sinh s\u1ea3n th\u00e0nh Ojas Shakti.<\/p>\n

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B\u00c0I S\u1ed0 2<\/strong><\/p>\n

T\u01af TH\u1ebe \u0110\u1ee8NG TR\u00caN VAI [Sarvangasana]<\/strong><\/p>\n

– T\u01b0 th\u1ebf n\u00e0y \u0111em l\u1ea1i hi\u1ec7u qu\u1ea3 cho to\u00e0n th\u00e2n. Trong ti\u1ebfng Ph\u1ea1n, ch\u1eef Sarva c\u00f3 ngh\u0129a l\u00e0 “to\u00e0n b\u1ed9 c\u00e1c b\u1ed9 ph\u1eadn”. Trong l\u00fac th\u1ef1c h\u00e0nh t\u01b0 th\u1ebf n\u00e0y, ng\u01b0\u1eddi t\u1eadp c\u00f3 c\u1ea3m gi\u00e1c r\u1eb1ng \u0111\u00e2y l\u00e0 t\u01b0 th\u1ebf g\u1eadp ng\u01b0\u1eddi ra ph\u00eda sau,\u00a0nh\u01b0ng th\u1ef1c ra \u0111\u00e2y l\u00e0 t\u01b0 th\u1ebf g\u1eadp ng\u01b0\u1eddi ra ph\u00eda tr\u01b0\u1edbc, t\u00e1c \u0111\u1ed9ng v\u00e0o c\u1ed5, vai v\u00e0 l\u01b0ng.<\/p>\n

L\u1ee2I \u00cdCH V\u1ec0 TH\u1ec2 CH\u1ea4T<\/strong><\/p>\n

– Tuy\u1ebfn gi\u00e1p \u0111\u01b0\u1ee3c k\u00edch th\u00edch, khi\u1ebfn cho m\u1ed9t l\u01b0\u1ee3ng m\u00e1u ch\u1ea3y v\u00e0o n\u01a1i n\u00e0y nhi\u1ec1u h\u01a1n.
\n– S\u1ed1 l\u01b0\u1ee3ng m\u00e1u s\u1ebd cung c\u1ea5p cho c\u1ed9t s\u1ed1ng, k\u00e9o gi\u1ea3n c\u1ed9t s\u1ed1ng.\u00a0Khi\u1ebfn cho ng\u01b0\u1eddi t\u1eadp ph\u1ea3i h\u00edt th\u1edf b\u1eb1ng b\u1ee5ng, r\u1ea5t t\u1ed1t cho tim v\u00e0 ph\u1ed5i.
\n– \u1ede t\u01b0 th\u1ebf \u0111\u1ee9ng l\u1ed9n ng\u01b0\u1ee3c n\u00e0y, n\u00f3 ng\u0103n ng\u1eeba vi\u1ec7c t\u1ee5 m\u00e1u \u1edf c\u00e1c chi d\u01b0\u1edbi v\u00e0 th\u00fac \u0111\u1ea9y s\u1ef1 tu\u1ea7n ho\u00e0n, xoa d\u1ecbu c\u00e1c t\u0129nh m\u1ea1ch.<\/p>\n

L\u1ee2I \u00cdCH V\u1ec0 TR\u00cd N\u00c3O<\/strong><\/p>\n

– Gi\u1ea3m b\u1edbt t\u00ecnh tr\u1ea1ng tr\u00ec tr\u1ec7 v\u00e0 u\u1ec3 o\u1ea3i. Gi\u00fap \u0111i\u1ec1u tr\u1ecb ch\u1ee9ng tr\u1ea7m c\u1ea3m v\u00e0 m\u1ea5t ng\u1ee7.<\/p>\n

L\u1ee2I \u00cdCH V\u1ec0 KH\u00cd HUY\u1ebeT<\/strong><\/p>\n

– \u00dd th\u1ee9c h\u01b0\u1edbng v\u1ec1 trung t\u00e2m n\u0103ng l\u01b0\u1ee3ng Vishuddha \u1edf c\u1ed5 h\u1ecdng.
\n– K\u00edch th\u00edch lu\u1ed3ng kh\u00ed \u0111i qua kinh v\u1ecb, ti\u1ec3u tr\u00e0ng, b\u00e0ng quang, t\u00e2m b\u00e0o, ngo\u1ea1i t\u00e2m m\u1ea1c v\u00e0 th\u1eadn.<\/p>\n

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B\u00c0I S\u1ed0 3<\/strong><\/p>\n

T\u01af TH\u1ebe C\u00c1I C\u00c0Y [ Halasana]<\/strong><\/p>\n

T\u1eadp t\u01b0 th\u1ebf n\u00e0y s\u1ebd gi\u00fap cho c\u1ed9t s\u1ed1ng lu\u00f4n d\u1ebbo dai. \u0110\u00e2y l\u00e0 m\u1ed9t t\u01b0 th\u1ebf g\u1eadp ng\u01b0\u1eddi ra ph\u00eda tr\u01b0\u1edbc r\u1ea5t m\u1ea1nh m\u1ebd v\u00e0 d\u1ee9t kho\u00e1t. N\u00f3 t\u0103ng c\u01b0\u1eddng s\u1ee9c manh \u1edf t\u1ea5t c\u1ea3 c\u00e1c khu v\u1ef1c v\u00f9ng l\u01b0ng, g\u00e1y v\u00e0 c\u1ed5.<\/p>\n

L\u1ee2I \u00cdCH V\u1ec0 TH\u1ec2 CH\u1ea4T<\/strong><\/p>\n

– K\u00edch ho\u1ea1t c\u00e1c d\u00e2y th\u1ea7n kinh c\u1ed9t s\u1ed1ng, t\u0103ng c\u01b0\u1eddng l\u01b0\u1ee3ng m\u00e1u t\u1edbi c\u00e1c khu v\u1ef1c n\u00e0y.
\n– C\u1ea3i thi\u1ec7n to\u00e0n b\u1ed9 ch\u1ee9c n\u0103ng h\u1ec7 tu\u1ea7n ho\u00e0n.
\n– Gi\u1ea3i to\u1ea3 nh\u1eefng c\u0103ng th\u1eb3ng \u1edf v\u00f9ng c\u1ed5 v\u00e0 vai.
\n– Xoa b\u00f3p c\u00e1c c\u01a1 quan n\u1ed9i t\u1ea1ng, l\u00e0m gi\u1ea3m b\u1edbt c\u00e1c ch\u1ee9ng kh\u00f3 ti\u00eau v\u00e0 t\u00e1o b\u00f3n.<\/p>\n

L\u1ee2I \u00cdCH V\u1ec0 TR\u00cd N\u00c3O<\/strong><\/p>\n

– L\u00e0m gi\u1ea3m c\u00e1c ch\u1ee9ng m\u1ea5t ng\u1ee7 ho\u1eb7c ng\u1ee7 kh\u00f4ng ngon gi\u1ea5c. Ph\u00e1t tri\u1ec3n tr\u00ed n\u00e3o v\u00e0 s\u1ef1 th\u0103ng b\u1eb1ng n\u1ed9i t\u00e2m.<\/p>\n

L\u1ee2I \u00cdCH V\u1ec0 KH\u00cd HUY\u1ebeT<\/strong><\/p>\n

– \u0110\u01b0a m\u1ed9t lu\u1ed3ng kh\u00ed t\u1edbi v\u00f9ng c\u1ed5 v\u00e0 h\u1ecdng.
\n– K\u00edch th\u00edch ho\u1ea1t \u0111\u1ed9ng c\u1ee7a c\u00e1c kinh t\u1ef3, v\u1ecb, ti\u1ec3u tr\u00e0ng, t\u00e2m , can, b\u00e0ng quang v\u00e0 th\u1eadn.<\/p>\n

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B\u00c0I S\u1ed0 4<\/strong><\/p>\n

T\u01af TH\u1ebe CON C\u00c1 [Matsyasana]<\/strong><\/p>\n

– T\u01b0 th\u1ebf MATSYASANA l\u00e0 t\u01b0 th\u1ebf \u0111\u1ed1i ng\u01b0\u1ee3c v\u1edbi th\u1ebf \u0111\u1ee9ng tr\u00ean vai. T\u01b0 th\u1ebf n\u00e0y k\u00e9o ra sau c\u00e1c v\u00f9ng c\u1ed5, ng\u1ef1c, l\u01b0ng c\u1ee7a c\u1ed9t s\u1ed1ng v\u00e0 m\u1edf r\u1ed9ng t\u1ed1i \u0111a l\u1ed3ng ng\u1ef1c. T\u01b0 th\u1ebf n\u00e0y \u0111\u01b0\u1ee3c g\u1ecdi l\u00e0 Con C\u00e1 b\u1edfi v\u00ec n\u00f3 gi\u00fap \u0111\u01b0a \u0111\u1ea7y kh\u00ed v\u00e0o\u00a0ph\u1ed5i, l\u00e0m t\u0103ng c\u01b0\u1eddng kh\u1ea3 n\u0103ng b\u01a1i l\u1ed9i. C\u00e1c v\u1eadn \u0111\u1ed9ng vi\u00ean b\u01a1i l\u1ed9i n\u00ean t\u1eadp t\u01b0 th\u1ebf n\u00e0y th\u01b0\u1eddng xuy\u00ean \u0111\u1ec3 c\u00f3 \u0111\u01b0\u1ee3c th\u00e0nh t\u00edch trong c\u00e1c k\u1ef3 thi.<\/p>\n

L\u1ee2I \u00cdCH V\u1ec0 TH\u1ec2 CH\u1ea4T<\/strong><\/p>\n

– Lo\u1ea1i b\u1ecf s\u1ef1 c\u0103ng c\u1ee9ng \u1edf v\u00f9ng c\u1ed5, ng\u1ef1c v\u00e0 l\u01b0ng c\u1ee7a c\u1ed9t s\u1ed1ng. T\u0103ng c\u01b0\u1eddng ph\u1ea3n x\u1ea1 th\u1ea7n kinh v\u00e0 s\u1ef1 tu\u1ea7n ho\u00e0n \u1edf nh\u1eefng khu v\u1ef1c n\u00e0y.
\n– Massage m\u1ed9t c\u00e1ch t\u1ef1 nhi\u00ean v\u00f9ng vai v\u00e0 c\u1ed5.
\n– Gi\u00fap \u0111i\u1ec1u ch\u1ec9nh l\u1ea1i t\u00ecnh trang b\u1ecb l\u01b0ng t\u00f4m [kh\u00f2m l\u01b0ng].
\n– T\u0103ng dung t\u00edch ph\u1ed5i, gi\u1ea3m c\u00e1c c\u01a1n co th\u1eaft \u1edf kh\u00ed qu\u1ea3n.
\n– L\u00e0m gi\u1ea3m b\u1ec7nh suy\u1ec5n v\u00e0 c\u00e1c b\u1ec7nh thu\u1ed9c v\u1ec1 h\u00f4 h\u1ea5p.
\n– T\u0103ng c\u01b0\u1eddng ho\u1ea1t \u0111\u1ed9ng c\u1ee7a tuy\u1ebfn c\u1eadn gi\u00e1p.
\n– K\u00edch th\u00edch v\u00e0 t\u0103ng c\u01b0\u1eddng ch\u1ee9c n\u0103ng c\u1ee7a tuy\u1ebfn t\u00f9ng v\u00e0 tuy\u1ebfn y\u00ean.<\/p>\n

L\u1ee2I \u00cdCH V\u1ec0 TR\u00cd N\u00c3O<\/strong><\/p>\n

– L\u00e0m gi\u1ea3m m\u1ecdi s\u1ef1 c\u0103ng th\u1eb3ng, lo \u00e2u, gi\u1eadn h\u1eddn, b\u1ef1c t\u1ee9c…
\n– Ki\u1ec3m so\u00e1t \u0111\u01b0\u1ee3c nh\u1eefng c\u01a1n Stress khi b\u1eaft \u0111\u1ea7u b\u1ecb k\u00edch \u0111\u1ed9ng.<\/p>\n

L\u1ee2I \u00cdCH V\u1ec0 KH\u00cd HUY\u1ebeT<\/strong><\/p>\n

– T\u0103ng c\u01b0\u1eddng kh\u00ed t\u1edbi v\u00f9ng c\u1ed5 v\u00e0 vai.
\n– Gi\u1ea3m b\u1edbt c\u00e1c b\u1ebf t\u1eafc v\u1ec1 kh\u00ed \u1edf ph\u1ed5i, d\u1ea1 d\u00e0y, l\u00e0 l\u00e1ch.<\/p>\n

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B\u00c0I S\u1ed0 5<\/strong><\/p>\n

T\u01af TH\u1ebe C\u00c1I K\u1eb8P [ Paschimothanasana]<\/strong><\/p>\n

\u0110\u1ed9ng t\u00e1c n\u00e0y to\u00e0n th\u00e2n c\u1ee7a ng\u01b0\u1eddi t\u1eadp s\u1ebd g\u1eadp ng\u01b0\u1eddi xu\u1ed1ng g\u1ea7n nh\u01b0 m\u1ed9t n\u1eefa ng\u01b0\u1eddi ra ph\u00eda tr\u01b0\u1edbc, k\u00e9o gi\u00e3n to\u00e0n b\u1ed9 ph\u1ea7n l\u01b0ng, t\u1eeb \u0111\u1ea7u xu\u1ed1ng t\u1edbi g\u00f3t ch\u00e2n. \u0110\u00e2y l\u00e0 m\u1ed9t th\u1ebf t\u1eadp \u0111\u01a1n gi\u1ea3n, nh\u01b0ng l\u1ea1i c\u00f3 t\u00e1c d\u1ee5ng m\u1ea1nh\u00a0m\u1ebd.
\nTheo kinh HATHA YOGA Pradipika: “L\u00e0 m\u1ed9t trong nh\u1eefng asana k\u1ef3 di\u1ec7u nh\u1ea5t. T\u01b0 th\u1ebf n\u00e0y khi\u1ebfn cho h\u01a1i th\u1edf lu\u00e2n chuy\u1ec3n qua kinh Sushumna, kh\u01a1i d\u1eady ng\u1ecdn l\u1eeda c\u1ee7a t\u1ef3 v\u1ecb, l\u00e0m s\u0103n ch\u1eafc b\u1eafp th\u1ecbt v\u00e0 lo\u1ea1i tr\u1eeb m\u1ecdi b\u1ec7nh t\u1eadt.<\/p>\n

L\u1ee2I \u00cdCH V\u1ec0 TH\u1ec2 CH\u1ea4T<\/strong><\/p>\n

– Xoa b\u00f3p c\u00e1c c\u01a1 quan v\u00f9ng b\u1ee5ng.
\n– K\u00edch th\u00edch v\u00e0 c\u1ea3i thi\u1ec7n ch\u1ee9c n\u0103ng ti\u00eau ho\u00e1, t\u0103ng c\u01b0\u1eddng nhu \u0111\u1ed9ng ru\u1ed9t, gi\u1ea3m ch\u1ee9ng t\u00e1o b\u00f3n.
\n– Ch\u1ed1ng l\u1ea1i hi\u1ec7n t\u01b0\u1ee3ng b\u00e9o ph\u00ec.
\n– \u0110i\u1ec1u ch\u1ec9nh ch\u1ee9c n\u0103ng tuy\u1ebfn tu\u1ef5, h\u1ed7 tr\u1ee3 t\u00edch c\u1ef1c cho nh\u1eefng ng\u01b0\u1eddi m\u1eafc ch\u1ee9ng b\u1ec7nh ti\u1ec3u \u0111\u01b0\u1eddng v\u00e0 gi\u1ea3m Glucose trong m\u00e1u.
\n– T\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh c\u00e1c kh\u1edbp v\u00e0 s\u1ef1 m\u1ec1m d\u1ebbo c\u1ee7a c\u1ed9t s\u1ed1ng v\u00f9ng l\u01b0ng.
\n– Gi\u1ea3m b\u1edbt s\u1ee9c \u00e9p tr\u00ean c\u1ed9t s\u1ed1ng v\u00e0 ch\u1ee9ng th\u1ea7n kinh to\u1ea1.
\n– T\u0103ng c\u01b0\u1eddng v\u00e0 k\u00e9o gi\u00e3n c\u00e1c d\u00e2y ch\u1eb1ng.<\/p>\n

L\u1ee2I \u00cdCH V\u1ec0 TR\u00cd N\u00c3O<\/strong><\/p>\n

– T\u0103ng c\u01b0\u1eddng kh\u1ea3 n\u0103ng t\u1eadp trung v\u00e0 s\u1ee9c ch\u1ecbu \u0111\u1ef1ng c\u1ee7a tr\u00ed n\u00e3o.
\n– T\u0103ng c\u01b0\u1eddng sinh kh\u00ed. Gi\u00fap cho ng\u01b0\u1eddi t\u1eadp ki\u1ec3m so\u00e1t c\u00e1c ch\u1ee9ng b\u1ec7nh thu\u1ed9c v\u1ec1 th\u1ea7n kinh.<\/p>\n

L\u1ee2I \u00cdCH V\u1ec0 KH\u00cd HUY\u1ebeT<\/strong><\/p>\n

– Gi\u00fap cho tr\u1ebb trung h\u01a1n.<\/p>\n

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B\u00c0I S\u1ed0 6<\/strong><\/p>\n

T\u01af TH\u1ebe R\u1eaeN H\u1ed4 MANG [Bhijangasana]<\/strong><\/p>\n

– Trong kinh Gerunda Samhita c\u00f3 vi\u1ebft: ” T\u01b0 th\u1ebf n\u00e0y g\u1ee3i nh\u1edb h\u00ecnh t\u01b0\u1ee3ng r\u1eafn h\u1ed5 mang \u0111ang ng\u00f3c c\u1ed5 l\u00ean. N\u00f3 l\u00e0m t\u0103ng kh\u00ed l\u1ef1c c\u1ee7a c\u01a1 th\u1ec3, lo\u1ea1i tr\u1eeb b\u1ec7nh t\u1eadt. N\u1ebfu th\u1ef1c h\u00e0nh t\u01b0 th\u1ebf n\u00e0y th\u01b0\u1eddng xuy\u00ean s\u1ebd gi\u00fap cho n\u1eef th\u1ea7n Kundalini t\u1ec9nh gi\u1ea5c”.<\/p>\n

L\u1ee2I \u00cdCH V\u1ec0 TH\u1ec2 CH\u1ea4T<\/strong><\/p>\n

– L\u00e0m t\u0103ng c\u01b0\u1eddng s\u1ef1 d\u1ebbo dai c\u1ed9t s\u1ed1ng.
\n– L\u00e0m s\u0103n ch\u1eafc c\u00e1c c\u01a1 b\u1eafp v\u00f9ng l\u01b0ng.
\n– K\u00e9o gi\u1ea3n l\u1ed3ng ng\u1ef1c, th\u00f4ng kh\u00ed… gi\u00fap cho gi\u1ea3m b\u1edbt t\u00ecnh tr\u1ea1ng hen suy\u1ec5n.
\n– T\u1ea1o m\u1ed9t s\u1ee9c \u00e9p l\u00ean v\u00f9ng b\u1ee5ng, gi\u00fap xoa b\u00f3p c\u00e1c c\u01a1 quan n\u1ed9i t\u1ea1ng.
\n– L\u00e0m xoa d\u1ecbu nhi\u1ec1u ch\u1ee9ng b\u1ec7nh c\u00f3 li\u00ean quan t\u1edbi t\u1eed cung, bu\u1ed3ng tr\u1ee9ng v\u00e0 kinh nguy\u1ec7t c\u1ee7a ph\u1ee5 n\u1eef.<\/p>\n

L\u1ee2I \u00cdCH V\u1ec0 TR\u00cd N\u00c3O<\/strong><\/p>\n

– Gi\u00fap cho ng\u01b0\u1eddi t\u1eadp d\u1ec5 d\u00e0ng t\u1eadp trung trong c\u00f4ng vi\u1ec7c.<\/p>\n

L\u1ee2I \u00cdCH V\u1ec0 KH\u00cd HUY\u1ebeT<\/strong><\/p>\n

– K\u00edch th\u00edch lu\u1ed3ng kh\u00ed \u0111i t\u1edbi ph\u1ed5i, d\u1ea1 d\u00e0y, th\u1eadn, l\u00e1 l\u00e1ch, b\u00e0ng quang.
\n– \u0110\u00e1nh th\u1ee9c ho\u1ea3 x\u00e0, \u0111\u00e2y l\u00e0 ngu\u1ed3n n\u0103ng l\u01b0\u01a1ng t\u00e2m linh m\u1ea3nh li\u1ec7t \u0111ang ti\u1ec1m \u1ea9n, s\u1ebd gi\u00fap cho ng\u01b0\u1eddi t\u1eadp nh\u1eadn \u0111\u01b0\u1ee3c con ng\u01b0\u1eddi th\u1eadt c\u1ee7a m\u00ecnh.<\/p>\n

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B\u00c0I S\u1ed0 7<\/strong><\/p>\n

T\u01af TH\u1ebe CON C\u00c0O C\u00c0O [Salabhasana]<\/strong><\/p>\n

T\u01b0 th\u1ebf con C\u00e0o C\u00e0o k\u00e9o gi\u00e3n tuy\u1ec7t v\u1eddi c\u1ed9t s\u1ed1ng ra ph\u00eda sau, v\u00e0 l\u00e0 t\u01b0 th\u1ebf \u0111\u1ed1i ng\u01b0\u1ee3c v\u1edbi th\u1ebf \u0110\u1ee8NG TR\u00caN VAI, TH\u1ebe C\u00c1I C\u00c0Y V\u00c0 TH\u1ebe G\u1eacP NG\u01af\u1edcI RA PH\u00cdA TR\u01af\u1edaC.<\/strong><\/p>\n

L\u1ee2I \u00cdCH V\u1ec0 TH\u1ec2 CH\u1ea4T<\/strong><\/p>\n

– T\u0103ng s\u1ee9c \u00e9p l\u00ean v\u00f9ng b\u1ee5ng, \u0111i\u1ec1u ch\u1ec9nh ch\u1ee9c n\u0103ng ru\u1ed9t v\u00e0 t\u0103ng c\u01b0\u1eddng th\u00e0nh b\u1ee5ng.
\n– L\u00e0m n\u1edf nang l\u1ed3ng ng\u1ef1c, r\u1ea5t c\u00f3 l\u1ee3i cho nh\u1eefng ng\u01b0\u1eddi m\u1eafc b\u1ec7nh suy\u1ec5n v\u00e0 c\u00e1c ch\u1ee9ng b\u1ec7nh thu\u1ed9c v\u1ec1 h\u00f4 h\u1ea5p.
\n– T\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh c\u01a1 b\u1eafp vai, c\u00e1nh tay v\u00e0 l\u01b0ng. L\u00e0m gi\u1ea3m nh\u1eb9 c\u00e1c ch\u1ee9ng \u0111au l\u01b0ng v\u00e0 th\u1ea7n kinh to\u1ea1.<\/p>\n

L\u1ee2I \u00cdCH V\u1ec0 TR\u00cd N\u00c3O<\/strong><\/p>\n

– Ph\u00e1t tri\u1ec3n kh\u1ea3 n\u0103ng t\u1eadp trung v\u00e0 s\u1ef1 b\u00ecnh t\u0129nh.<\/p>\n

L\u1ee2I \u00cdCH V\u1ec0 KH\u00cd HUY\u1ebeT<\/strong><\/p>\n

– Th\u00fac \u0111\u1ea9y lu\u1ed3ng kh\u00ed t\u1edbi ph\u1ed5i, d\u1ea1 d\u00e0y, l\u00e0 l\u00e1ch, tim, gan, ru\u1ed9t non, m\u00e0ng ngo\u00e0i tim v\u00e0 b\u00e0ng quang.
\n– Kh\u01a1i d\u1eady ng\u1ecdn l\u1eeda c\u1ee7a t\u1ef3 v\u1ecb. \u0110\u00f3 l\u00e0 c\u00e1ch n\u00f3i \u1edf trong kinh Yoga v\u1ec1 lu\u1ed3ng n\u0103ng l\u01b0\u1ee3ng t\u0103ng t\u1ed1i \u0111a s\u1ef1 h\u1ea5p thu d\u01b0\u1ee1ng ch\u1ea5t.<\/p>\n

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B\u00c0I S\u1ed0 8<\/strong><\/p>\n

T\u01af TH\u1ebe C\u00c2Y CUNG [Dhanurasana]<\/strong><\/div>\n
<\/div>\n
– T\u01b0 th\u1ebf C\u00e2y Cung k\u00e9o gi\u00e3n to\u00e0n b\u1ed9 c\u00e1c v\u00f9ng \u1edf sau l\u01b0ng ra ph\u00eda sau, ph\u1ed1i h\u1ee3p v\u00e0 t\u0103ng c\u01b0\u1eddng hi\u1ec7u qu\u1ea3 c\u1ee7a t\u01b0 th\u1ebf Con R\u1eafn v\u00e0 con C\u00e0o C\u00e0o.
\n– C\u1ea3 ba t\u01b0 th\u1ebf n\u00e0y t\u1ea1o th\u00e0nh m\u1ed9t t\u1ed5 h\u1ee3p v\u00e0 n\u00ean t\u1eadp chung v\u1edbi nhau. T\u01b0 th\u1ebf C\u00e1i K\u1eb9p k\u00e9o gi\u00e3n t\u1ed1i \u0111a c\u1ed9t s\u1ed1ng, c\u00f2n t\u01b0 th\u1ebf C\u00e2y Cung th\u00ec l\u00e0m n\u00f3 co l\u1ea1i.<\/div>\n
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L\u1ee2I \u00cdCH V\u1ec0 TH\u1ec2 CH\u1ea4T<\/strong><\/div>\n
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– Gi\u00fap n\u1edf nang l\u1ed3ng ng\u1ef1c, r\u1ea5t th\u00edch h\u1ee3p v\u1edbi ng\u01b0\u1eddi m\u1eafc ch\u1ee9ng b\u1ec7nh suy\u1ec5n, v\u00e0 c\u00e1c ch\u1ee9ng b\u1ec7nh thu\u1ed9c v\u1ec1 h\u00f4 h\u1ea5p.
\n– Xoa b\u00f3p c\u00e1c c\u01a1 quan n\u1ed9i t\u1ea1ng, \u0111\u1eb7c bi\u1ec7t l\u00e0 \u0111\u1ed1i v\u1edbi h\u1ec7 ti\u00eau ho\u00e1.<\/div>\n
\n

L\u1ee2I \u00cdCH V\u1ec0 TR\u00cd N\u00c3O<\/strong><\/p>\n

– T\u0103ng c\u01b0\u1eddng kh\u1ea3 n\u0103ng t\u1eadp trung v\u00e0 t\u00ednh c\u01b0\u01a1ng quy\u1ebft.<\/p>\n

L\u1ee2I \u00cdCH V\u1ec0 KH\u00cd HUY\u1ebeT<\/strong><\/p>\n

– Th\u1ef1c h\u00e0nh t\u01b0 th\u1ebf n\u00e0y th\u01b0\u1eddng xuy\u00ean ta s\u1ebd kh\u00f4ng bao gi\u1edd l\u01b0\u1eddi bi\u1ebfng, cu\u1ed9c s\u1ed1ng lu\u00f4n tr\u00e0n \u0111\u1ea7y sinh l\u1ef1c v\u00e0 t\u01b0\u01a1i tr\u1ebb.
\n– K\u00edch th\u00edch c\u00e1c kinh Ph\u1ebf, ti\u1ec3u tr\u00e0ng, t\u1ef3 v\u1ecb, can v\u00e0 b\u00e0ng quang.<\/p>\n

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B\u00c0I S\u1ed0 9<\/strong><\/p>\n

T\u01af TH\u1ebe V\u1eb6N C\u1ed8T S\u1ed0NG [Ardha Matsyendrasana]<\/strong><\/p>\n

– Sau c\u00e1c th\u1ebf g\u1eadp v\u00e0 u\u1ed1n cong c\u1ed9t s\u1ed1ng ra ph\u00eda tr\u01b0\u1edbc v\u00e0 ph\u00eda sau. T\u01b0 th\u1ebf V\u1eb7n C\u1ed9t S\u1ed1ng l\u00e0 k\u00e9o gi\u00e3n c\u00e1c \u0111\u1ed9t x\u01b0\u01a1ng s\u1ed1ng, c\u01a1 b\u1eafp l\u01b0ng v\u00e0 h\u00f4ng sang hai b\u00ean.
\n– T\u01b0 th\u1ebf n\u00e0y c\u00f3 t\u00ean ti\u1ebfng Ph\u1ea1n t\u1eeb t\u00ean c\u1ee7a b\u1eadc hi\u1ec1n tri\u1ebft MATSYENDRA l\u00e0 m\u1ed9t trong nh\u1eefng ng\u01b0\u1eddi th\u1ea7y \u0111\u1ea7u ti\u00ean c\u1ee7a m\u00f4n HATHA YOGA.<\/p>\n

L\u1ee2I \u00cdCH V\u1ec0 TH\u1ec2 CH\u1ea4T<\/strong><\/p>\n

– T\u00e1c \u0111\u1ed9ng t\u1edbi c\u00e1c \u0111\u1ea7u d\u00e2y th\u1ea7n kinh \u1edf c\u1ed9t s\u1ed1ng v\u00e0 h\u1ec7 th\u1ea7n kinh c\u1ea3m x\u00fac , gi\u00fap \u0111\u01b0a m\u1ed9t s\u1ed1 l\u01b0\u1ee3ng m\u00e1u t\u1edbi v\u00f9ng n\u00e0y.
\n– Xoa b\u00f3p c\u00e1c c\u01a1 b\u1eafp \u1edf v\u00f9ng b\u1ee5ng, l\u00e0m xoa d\u1ecbu c\u00e1c v\u1ea5n \u0111\u1ec1 ti\u00eau ho\u00e1.
\n– T\u0103ng c\u01b0\u1eddng ho\u1ea1t d\u1ecbch \u1edf c\u00e1c \u0111\u1ed1t s\u1ed1ng, v\u00e0 l\u00e0m cho c\u00e1c kh\u1edbp tr\u1edf n\u00ean linh ho\u1ea1t h\u01a1n.
\n– R\u1ea5t c\u00f3 \u00edch cho b\u00e0ng quang, l\u00e1 l\u00e1ch, th\u1eadn, gan v\u00e0 ru\u1ed9t.<\/p>\n

L\u1ee2I \u00cdCH V\u1ec0 TR\u00cd N\u00c3O<\/strong><\/p>\n

– Gi\u00fap ch\u1eefa tr\u1ecb c\u00e1c r\u1ed1i lo\u1ea1n c\u1ee7a h\u1ec7 th\u1ea7n kinh th\u1ef1c v\u1eadt.<\/p>\n

L\u1ee2I \u00cdCH V\u1ec0 KH\u00cd HUY\u1ebeT<\/strong><\/p>\n

– L\u00e0m t\u0103ng kh\u00ed l\u1ef1c. Kh\u01a1i d\u1eady lu\u1ed3ng ho\u1ea3 x\u00e0 [\u0111\u00e2y l\u00e0 ngu\u1ed3n n\u0103ng l\u01b0\u1ee3ng t\u00e2m linh \u0111ang ti\u1ec1m \u1ea9n].<\/p>\n

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B\u00c0I S\u1ed0 10<\/strong><\/p>\n

T\u01af TH\u1ebe CON QU\u1ea0 [Kakasana]<\/strong><\/p>\n

T\u01b0 th\u1ebf con qu\u1ea1 v\u00e0 con c\u00f4ng l\u00e0 nh\u1eefng t\u01b0 th\u1ebf th\u0103ng b\u1eb1ng tuy\u1ec7t v\u1eddi. Gi\u00fap ph\u00e1t tri\u1ec3n kh\u1ea3 n\u0103ng c\u00e2n b\u1eb1ng v\u1ec1 th\u1ec3 ch\u1ea5t v\u00e0 tinh th\u1ea7n.<\/p>\n

L\u1ee2I \u00cdCH V\u1ec0 TH\u1ec2 CH\u1ea4T<\/strong><\/p>\n

– T\u0103ng s\u1ee9c m\u1ea1nh \u1edf c\u1ed5 tay, c\u00e1nh tay v\u00e0 vai. K\u00e9o gi\u00e3n to\u00e0n b\u1ed9 c\u01a1 b\u1eafp \u1edf nh\u1eefng v\u00f9ng n\u00e0y v\u00e0 t\u0103ng c\u01b0\u1eddng \u0111\u1ed9 m\u1ec1m d\u1ebbo.
\n– L\u00e0m n\u1edf nang l\u1ed3ng ng\u1ef1c v\u00e0 t\u0103ng kh\u1ea3 n\u0103ng h\u00f4 h\u1ea5p.<\/p>\n

L\u1ee2I \u00cdCH V\u1ec0 TR\u00cd N\u00c3O<\/strong><\/p>\n

– T\u0103ng c\u01b0\u1eddng c\u1ea3m gi\u00e1c th\u0103ng b\u1eb1ng trong n\u1ed9i t\u00e2m \u0111\u1ec3 chu\u1ea9n b\u1ecb cho vi\u1ec7c ng\u1ed3i Thi\u1ec1n.<\/p>\n

L\u1ee2I \u00cdCH V\u1ec0 KH\u00cd HUY\u1ebeT<\/strong><\/p>\n

– Lo\u1ea1i b\u1ecf s\u1ef1 u\u1ec3 o\u1ea3i, \u0111em l\u1ea1i lu\u1ed3ng n\u0103ng l\u01b0\u1ee3ng m\u1edbi m\u1ebb t\u1edbi v\u00f9ng vai v\u00e0 c\u00e1nh tay.<\/p>\n<\/div>\n

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                    B\u00c0I S\u1ed0 1 T\u01af TH\u1ebe TR\u1ed2NG CHU\u1ed0I [Sirshasana] – T\u01b0 th\u1ebf tr\u1ed3ng chu\u1ed1i l\u00e0 m\u1ed9t trong nh\u1eefng t\u01b0 th\u1ebf \u0111em l\u1ea1i hi\u1ec7u qu\u1ea3 m\u1ea1nh m\u1ebd nh\u1ea5t, v\u00e0 n\u00f3 \u0111\u01b0\u1ee3c m\u1ec7nh danh l\u00e0 vua c\u1ee7a c\u00e1c ASANA. Khi t\u1eadp b\u00e0i n\u00e0y, ta s\u1ebd c\u00f3 nh\u1eefng l\u1ee3i […]<\/p>\n","protected":false},"author":1,"featured_media":3545,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[112],"tags":[],"_links":{"self":[{"href":"http:\/\/www.yogavocuc.com\/index.php?rest_route=\/wp\/v2\/posts\/3543"}],"collection":[{"href":"http:\/\/www.yogavocuc.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/www.yogavocuc.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/www.yogavocuc.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"http:\/\/www.yogavocuc.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=3543"}],"version-history":[{"count":28,"href":"http:\/\/www.yogavocuc.com\/index.php?rest_route=\/wp\/v2\/posts\/3543\/revisions"}],"predecessor-version":[{"id":3733,"href":"http:\/\/www.yogavocuc.com\/index.php?rest_route=\/wp\/v2\/posts\/3543\/revisions\/3733"}],"wp:featuredmedia":[{"embeddable":true,"href":"http:\/\/www.yogavocuc.com\/index.php?rest_route=\/wp\/v2\/media\/3545"}],"wp:attachment":[{"href":"http:\/\/www.yogavocuc.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=3543"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/www.yogavocuc.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=3543"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/www.yogavocuc.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=3543"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}