{"id":4860,"date":"2014-03-19T17:07:20","date_gmt":"2014-03-19T10:07:20","guid":{"rendered":"http:\/\/www.yogavocuc.com\/?p=4860"},"modified":"2014-03-19T17:07:20","modified_gmt":"2014-03-19T10:07:20","slug":"nhung-tu-the-yoga-giup-chuyen-ay-them-hung-phan-phan-1","status":"publish","type":"post","link":"http:\/\/www.yogavocuc.com\/?p=4860","title":{"rendered":"NH\u1eeeNG T\u01af TH\u1ebe YOGA GI\u00daP “CHUY\u1ec6N \u1ea4Y” TH\u00caM H\u01afNG PH\u1ea4N [ph\u1ea7n 1]"},"content":{"rendered":"
\n
\n
\n
\n
\n
    \n
  • \n
    N\u1ebfu b\u1ea1n ch\u01b0a bi\u1ebft v\u1ec1 l\u1ee3i \u00edch h\u1eefu hi\u1ec7u c\u1ee7a yoga \u0111\u1ed1i v\u1edbi \u0111\u1eddi s\u1ed1ng t\u00ecnh d\u1ee5c h\u1eb3n b\u1ea1n s\u1ebd ng\u1ea1c nhi\u00ean khi nghe \u0111\u1ebfn \u0111i\u1ec1u n\u00e0y. Tuy nhi\u00ean, n\u00f3 ho\u00e0n to\u00e0n l\u00e0 s\u1ef1 th\u1eadt, v\u00ec c\u00f3 r\u1ea5t nhi\u1ec1u \u0111\u1ed9ng t\u00e1c c\u1ee7a yoga gi\u00fap c\u1ea3i thi\u1ec7n v\u00e0 th\u0103ng hoa h\u01a1n cho “chuy\u1ec7n \u1ea5y”. Th\u1eadm ch\u00ed, theo c\u00e1c nh\u00e0 nghi\u00ean c\u1ee9u, yoga c\u00f2n t\u1ed1t h\u01a1n c\u1ea3 b\u00e0i t\u1eadp Kegel, m\u1ed9t b\u00e0i t\u1eadp mang t\u00ednh “huy\u1ec1n tho\u1ea1i” c\u1ee7a nh\u1eefng ng\u01b0\u1eddi \u0111ang mu\u1ed1n c\u1ea3i thi\u1ec7n chuy\u1ec7n “y\u00eau”. Kegel t\u1ed1t cho x\u01b0\u01a1ng ch\u1eadu, gi\u00fap thu h\u1eb9p c\u00f4 b\u00e9, gi\u00fap b\u1ea1n d\u1ec5 d\u00e0ng l\u00ean \u0111\u1ec9nh v\u00e0 ti\u1ebfp c\u1eadn \u0111\u01b0\u1ee3c v\u1edbi\u00a0<\/span>\u0111i\u1ec3m G<\/strong><\/em>\u00a0h\u01a1n quan h\u1ec7 t\u00ecnh d\u1ee5c. C\u00f2n yoga, ngo\u00e0i nh\u1eefng t\u00e1c d\u1ee5ng v\u1edbi x\u01b0\u01a1ng ch\u1eadu v\u00e0 “c\u00f4 b\u00e9” c\u1ee7a b\u1ea1n, yoga c\u00f2n r\u00e8n luy\u1ec7n tinh th\u1ea7n v\u00e0 gi\u00fap b\u1ea1n d\u1ec5 d\u00e0ng “l\u00ean \u0111\u1ec9nh” c\u0169ng nh\u01b0 bi\u1ebft c\u00e1ch t\u1eadn h\u01b0\u1edfng c\u1ef1c kho\u00e1i. Yoga c\u00f3 th\u1ec3 l\u00e0m t\u0103ng l\u01b0\u1ee3ng m\u00e1u ch\u1ea1y qua c\u01a1 quan sinh d\u1ee5c ngo\u00e0i, th\u00fac \u0111\u1ea9y s\u1ef1 h\u1ee9ng t\u00ecnh \u1edf ng\u01b0\u1eddi kh\u1ecfe m\u1ea1nh v\u00e0 c\u1ea3 nh\u1eefng ng\u01b0\u1eddi h\u1ea7u nh\u01b0 \u0111\u00e3 suy gi\u1ea3m kh\u1ea3 n\u0103ng t\u00ecnh d\u1ee5c. V\u00ec nh\u1eefng l\u1ee3i \u00edch tuy\u1ec7t v\u1eddi c\u1ee7a yoga, h\u00e3y l\u00ean k\u1ebf ho\u1ea1ch \u0111\u1ec3 th\u00eam b\u1ed9 m\u00f4n th\u1ec3 d\u1ee5c tuy\u1ec7t v\u1eddi n\u00e0y v\u00e0o th\u1eddi gian bi\u1ec3u c\u1ee7a b\u1ea1n nh\u00e9!<\/span><\/div>\n<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n
    \n
    \n
    \nD\u01b0\u1edbi \u0111\u00e2y l\u00e0 nh\u1eefng \u0111\u1ed9ng t\u00e1c \u0111\u01a1n gi\u1ea3n b\u1ea1n c\u00f3 th\u1ec3 t\u1ef1 t\u1eadp \u0111\u1ec3 c\u1ea3i thi\u1ec7n chuy\u1ec7n “y\u00eau” c\u1ee7a m\u00ecnh:<\/p>\n

    T\u01b0 th\u1ebf r\u1eafn h\u1ed5 mang<\/p>\n

    \n

    C\u00e1ch t\u1eadp:<\/strong><\/p>\n<\/div>\n

    – N\u1eb1m s\u1ea5p, tr\u00e1n ch\u1ea1m s\u00e0n, l\u00f2ng b\u00e0n tay \u00fap, hai ch\u00e2n th\u1eb3ng, s\u00e1t nhau, \u1ea5n \u0111\u1ea7u ng\u00f3n ch\u00e2n xu\u1ed1ng s\u00e0n, \u1ea5n tay xu\u1ed1ng \u0111\u1ec3 kh\u1ee7y tay h\u01b0\u1edbng v\u1ec1 c\u01a1 th\u1ec3.
    \n– H\u00edt v\u00e0o, \u0111\u1ed3ng th\u1eddi \u0111\u1ea9y c\u01a1 th\u1ec3 l\u00ean sao cho b\u1ee5ng tr\u00ean, ng\u1ef1c v\u00e0 \u0111\u1ea7u nh\u1ea5c kh\u1ecfi m\u1eb7t \u0111\u1ea5t. V\u01b0\u01a1n c\u1ed5 h\u1ebft s\u1ee9c v\u00e0 \u0111\u1ea9y d\u1ea7n v\u1ec1 ph\u00eda sau, hai tay gi\u1eef nguy\u00ean t\u01b0 th\u1ebf ban \u0111\u1ea7u; ph\u1ea7n x\u01b0\u01a1ng mu v\u1eabn ch\u1ea1m \u0111\u1ea5t.
    \n– Gi\u1eef nguy\u00ean t\u01b0 th\u1ebf \u0111\u00f3 kho\u1ea3ng 30 gi\u00e2y th\u00ec th\u1edf ra v\u00e0 tr\u1edf v\u1ec1 t\u01b0 th\u1ebf ban \u0111\u1ea7u.
    \n– L\u1eb7p l\u1ea1i 10 l\u1ea7n. Ch\u00fa \u00fd: C\u00e1c v\u1eadn \u0111\u1ed9ng ph\u1ea3i ch\u1eadm r\u00e3i, t\u1eeb t\u1ed1n.<\/p>\n

    \n

    \"Nh\u1eefng<\/p>\n<\/div>\n

    \"Nh\u1eefng<\/p>\n

    <\/div>\n

    C\u00f4ng d\u1ee5ng:<\/strong>
    \n\u0110\u1ed9ng t\u00e1c n\u00e0y gi\u00fap c\u1ed9t s\u1ed1ng m\u1ec1m m\u1ea1i, c\u01a1 l\u01b0ng r\u1eafn ch\u1eafc, t\u0103ng c\u01b0\u1eddng s\u1ef1 l\u01b0u th\u00f4ng m\u00e1u t\u1edbi h\u1ec7 sinh d\u1ee5c, \u0111i\u1ec1u h\u00f2a ho\u1ea1t \u0111\u1ed9ng c\u1ee7a tuy\u1ebfn th\u01b0\u1ee3ng th\u1eadn. \u0110\u1ed3ng th\u1eddi, \u0111\u1ed9ng t\u00e1c n\u00e0y c\u0169ng gi\u00fap \u0111\u01b0a m\u00e1u v\u1ec1 tim t\u1ed1t h\u01a1n v\u00e0 t\u0103ng c\u01b0\u1eddng n\u0103ng l\u01b0\u1ee3ng, s\u1ef1 b\u1ec1n b\u1ec9 khi “giao ban”.
    \nNgo\u00e0i ra, t\u01b0 th\u1ebf r\u1eafn h\u1ed5 mang c\u00f2n gi\u00fap bu\u1ed3ng tr\u1ee9ng v\u00e0 t\u1eed cung \u0111\u01b0\u1ee3c xoa d\u1ecbu, gi\u00fap gi\u1ea3i t\u1ecfa c\u00e1c v\u1ea5n \u0111\u1ec1 v\u1ec1\u00a0kinh nguy\u1ec7t<\/strong><\/em>, ng\u0103n ng\u1eeba ch\u1ee9ng m\u1ea5t kinh, \u0111au b\u1ee5ng kinh v\u00e0 nh\u1eefng r\u1ed1i lo\u1ea1n kh\u00e1c c\u1ee7a h\u1ec7 sinh s\u1ea3n. \u00c1p l\u1ef1c nh\u1eb9 c\u1ee7a \u0111\u1ed9ng t\u00e1c ch\u00ednh l\u00e0 nh\u1eefng \u0111\u1ed9ng t\u00e1c massage nh\u1eb9 nh\u00e0ng cho v\u00f9ng b\u1ee5ng.<\/p>\n

    T\u01b0 th\u1ebf c\u00e1i c\u00e0y<\/p>\n

    <\/div>\n

    C\u00e1ch t\u1eadp:<\/strong>
    \n– N\u1eb1m th\u1eb3ng l\u01b0ng. Hai ch\u00e2n kh\u00e9p l\u1ea1i.\u00a0 Hai tay xu\u00f4i vai. Hai b\u00e0n tay \u00fap xu\u1ed1ng \u0111\u1ea5t .
    \n– H\u00edt v\u00e0o \u0111\u1ed3ng th\u1eddi \u0111\u01b0a hai ch\u00e2n l\u00ean cao. Th\u1edf ra. H\u00edt v\u00e0o \u0111\u1ed3ng th\u1eddi \u0111\u01b0a hai ch\u00e2n qua kh\u1ecfi \u0111\u1ea7u. Nh\u1ea5c h\u00f4ng l\u00ean cao. C\u00f3 th\u1ec3 \u0111\u01b0a hai tay l\u00ean ch\u1ed1ng v\u00e0o h\u00f4ng\u00a0 \u0111\u1ec3 l\u00e0m \u0111i\u1ec3m t\u1ef1a. Th\u1edf ra. H\u1ea1 hai ch\u00e2n xu\u1ed1ng \u0111\u1ea5t ph\u00eda sau \u0111\u1ea7u . N\u1ebfu ng\u01b0\u1eddi kh\u00f4ng d\u1ebbo ch\u1ec9 c\u1ea7n \u0111\u01b0a hai ch\u00e2n l\u00ean cao.
    \n– Gi\u1eef th\u1ebf n\u00e0y trong v\u00e0i gi\u00e2y. H\u00edt v\u00e0o. Th\u1edf ra. T\u1eeb t\u1eeb nh\u1ea5c hai ch\u00e2n l\u00ean v\u00e0 \u0111\u01b0a ch\u00e2n tr\u1edf v\u1ec1 v\u1ecb tr\u00ed c\u0169 .
    \n– Gi\u1eef nguy\u00ean t\u01b0 th\u1ebf n\u00e0y trong v\u00f2ng 45 gi\u00e2y v\u00e0 t\u1eeb t\u1eeb cu\u1ed9n ng\u01b0\u1eddi tr\u1edf l\u1ea1i v\u1ecb tr\u00ed ban \u0111\u1ea7u. Sau khi ho\u00e0n th\u00e0nh \u0111\u1ed9ng t\u00e1c nh\u1eafm m\u1eaft l\u1ea1i, h\u00edt th\u1edf v\u00e0i c\u00e1i th\u1eadt s\u00e2u \u0111\u1ec3 c\u1ea3m nh\u1eadn th\u1ea5y t\u1eebng \u0111\u1ed1t s\u1ed1ng l\u01b0ng t\u1eeb t\u1eeb du\u1ed7i ra theo t\u1eebng chuy\u1ec3n \u0111\u1ed9ng. T\u1eadp l\u1ea1i v\u00e0i l\u1ea7n \u0111\u1ec3 \u0111\u1ea1t hi\u1ec7u qu\u1ea3 t\u1ed1t nh\u1ea5t.<\/p>\n

    <\/div>\n

    \"Nh\u1eefng
    \n\"Nh\u1eefng<\/p>\n

    <\/div>\n

    C\u00f4ng d\u1ee5ng:<\/strong>
    \nT\u01b0 th\u1ebf c\u00e1i c\u00e0y c\u00f3 r\u1ea5t nhi\u1ec1u t\u00e1c d\u1ee5ng n\u00f3 c\u00f3 th\u1ec3 gi\u00fap k\u00e9o d\u00e3n to\u00e0n b\u1ed9 v\u00f9ng c\u1ed9t s\u1ed1ng v\u00e0 c\u00e1c \u0111\u1ed1t s\u1ed1ng c\u1ed5 n\u00ean t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh v\u00e0 \u0111\u1ed9 d\u1ebbo dai cho c\u1ed5 v\u00e0 c\u1ed9t s\u1ed1ng. \u0110i\u1ec1u tr\u1ecb ch\u1ee9ng m\u1ea5t ng\u1ee7, tr\u1eb1n tr\u1ecdc, gi\u1ea3m suy nh\u01b0\u1ee3c th\u1ea7n kinh r\u1ea5t h\u1eefu \u00edch.
    \nT\u01b0 th\u1ebf n\u00e0y c\u00f2n gi\u00fap massage c\u00e1c c\u01a1 quan n\u1ed9i t\u1ea1ng, ch\u1ea5m d\u1ee9t ho\u00e0n to\u00e0n c\u00e1c r\u1ed1i lo\u1ea1n ti\u00eau h\u00f3a v\u00e0 ch\u1ee9ng t\u00e1o b\u00f3n, gi\u00fap th\u1eadn, b\u00e0ng quang v\u00e0\u00a0h\u1ec7 sinh s\u1ea3n<\/strong><\/em>\u00a0kh\u1ecfe m\u1ea1nh.<\/p>\n

    T\u01b0 th\u1ebf con c\u00f2<\/p>\n

    \n

    C\u00e1ch t\u1eadp:<\/strong><\/p>\n<\/div>\n

    – \u0110\u1ee9ng th\u1eb3ng to\u00e0n th\u00e2n, hai b\u00e0n ch\u00e2n song song c\u1ea1nh nhau. Hai tay ch\u1eafp tr\u00ean \u0111\u1ec9nh \u0111\u1ea7u.
    \n– Sau \u0111\u00f3 h\u00edt s\u00e2u, th\u1edf ra g\u1eadp ng\u01b0\u1eddi v\u1ec1 tr\u01b0\u1edbc. L\u01b0u \u00fd, khi gi\u1eef t\u01b0 th\u1ebf th\u00ec th\u1edf t\u1ef1 do.
    \n– H\u00edt v\u00e0o l\u1ea7n ti\u1ebfp theo th\u00ec tr\u1edf v\u1ec1 t\u01b0 th\u1ebf \u0111\u1ee9ng th\u1eb3ng r\u1ed3i th\u1edf ra.
    \n– B\u1ea1n ph\u1ea3i c\u1ed1 g\u1eafng du\u1ed7i th\u1eb3ng ch\u00e2n v\u00e0 \u0111\u1ea7u g\u1ed1i \u0111\u1ec3 \u0111\u1ed9ng t\u00e1c ph\u00e1t huy t\u00e1c d\u1ee5ng. V\u00e0 c\u1ed1 g\u1eafng l\u1ea7n sau l\u1ea1i g\u1eadp s\u00e2u xu\u1ed1ng h\u01a1n l\u1ea7n tr\u01b0\u1edbc.<\/p>\n

    <\/div>\n

    \"Nh\u1eefng
    \n\"Nh\u1eefng
    \n\"Nh\u1eefng<\/p>\n

    <\/div>\n

    C\u00f4ng d\u1ee5ng:<\/strong>
    \nT\u01b0 th\u1ebf n\u00e0y gi\u00fap co du\u1ed7i to\u00e0n di\u1ec7n cho to\u00e0n b\u1ed9 v\u00f9ng sau c\u1ee7a c\u01a1 th\u1ec3 l\u00e0m t\u0103ng \u0111\u1ed9 linh ho\u1ea1t c\u1ee7a kh\u1edbp v\u00e0 t\u00ednh \u0111\u00e0n h\u1ed3i c\u1ee7a c\u1ed9t s\u1ed1ng; gia t\u0103ng ch\u1ea5t nh\u1ea7y \u1edf c\u00e1c kh\u1edbp g\u1ed1i, k\u00e9o gi\u00e3n v\u00e0 l\u00e0m m\u1ea1nh g\u00e2n kheo; th\u1eadm ch\u00ed c\u00f3 th\u1ec3 c\u1ea3i thi\u1ec7n chi\u1ec1u cao c\u1ee7a ng\u01b0\u1eddi t\u1eadp.
    \nC\u00e1c \u0111\u1ed9ng t\u00e1c c\u1ee7a t\u01b0 th\u1ebf n\u00e0y gi\u00fap massage m\u1ed9t c\u00e1ch m\u1ea1nh m\u1ebd t\u1ea5t c\u1ea3 c\u00e1c c\u01a1 quan n\u1ed9i tang v\u00f9ng b\u1ee5ng, nh\u1ea5t l\u00e0 gan v\u00e0 t\u1ee5y v\u00e0 c\u01a1 quan sinh d\u1ee5c.<\/p>\n

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

    N\u1ebfu b\u1ea1n ch\u01b0a bi\u1ebft v\u1ec1 l\u1ee3i \u00edch h\u1eefu hi\u1ec7u c\u1ee7a yoga \u0111\u1ed1i v\u1edbi \u0111\u1eddi s\u1ed1ng t\u00ecnh d\u1ee5c h\u1eb3n b\u1ea1n s\u1ebd ng\u1ea1c nhi\u00ean khi nghe \u0111\u1ebfn \u0111i\u1ec1u n\u00e0y. Tuy nhi\u00ean, n\u00f3 ho\u00e0n to\u00e0n l\u00e0 s\u1ef1 th\u1eadt, v\u00ec c\u00f3 r\u1ea5t nhi\u1ec1u \u0111\u1ed9ng t\u00e1c c\u1ee7a yoga gi\u00fap c\u1ea3i thi\u1ec7n v\u00e0 th\u0103ng hoa h\u01a1n cho “chuy\u1ec7n \u1ea5y”. Th\u1eadm ch\u00ed, […]<\/p>\n","protected":false},"author":1,"featured_media":4861,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[42],"tags":[],"_links":{"self":[{"href":"http:\/\/www.yogavocuc.com\/index.php?rest_route=\/wp\/v2\/posts\/4860"}],"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=4860"}],"version-history":[{"count":1,"href":"http:\/\/www.yogavocuc.com\/index.php?rest_route=\/wp\/v2\/posts\/4860\/revisions"}],"predecessor-version":[{"id":4862,"href":"http:\/\/www.yogavocuc.com\/index.php?rest_route=\/wp\/v2\/posts\/4860\/revisions\/4862"}],"wp:featuredmedia":[{"embeddable":true,"href":"http:\/\/www.yogavocuc.com\/index.php?rest_route=\/wp\/v2\/media\/4861"}],"wp:attachment":[{"href":"http:\/\/www.yogavocuc.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=4860"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/www.yogavocuc.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=4860"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/www.yogavocuc.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=4860"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}