{"id":6249,"date":"2014-09-01T19:17:38","date_gmt":"2014-09-01T12:17:38","guid":{"rendered":"http:\/\/www.yogavocuc.com\/?p=6249"},"modified":"2014-09-01T19:17:38","modified_gmt":"2014-09-01T12:17:38","slug":"nguon-goc-va-tac-dung-chua-benh-cua-cac-asana-co","status":"publish","type":"post","link":"http:\/\/www.yogavocuc.com\/?p=6249","title":{"rendered":"NGU\u1ed2N G\u1ed0C V\u00c0 T\u00c1C D\u1ee4NG CH\u1eeeA B\u1ec6NH C\u1ee6A C\u00c1C ASANA C\u1ed4"},"content":{"rendered":"

\"\"<\/a>Ngu\u1ed3n g\u1ed1c c\u00e1c t\u01b0 th\u1ebf yoga, t\u1ee9c c\u00e1c asana ch\u00ecm \u0111\u1eafm trong s\u01b0\u01a1ng m\u00f9 c\u1ee7a c\u00e1c truy\u1ec1n thuy\u1ebft c\u1ed5 \u1ea4n \u0110\u1ed9. Theo c\u00e1c ngu\u1ed3n g\u1ed1c \u1ea5y, th\u1ea7n Siva \u0111\u00e3 v\u1ea1ch ra 84.000 t\u01b0 th\u1ebf kh\u00e1c nhau \u0111\u1ec3 ch\u1ec9 d\u1eabn c\u00e1c b\u00e0i t\u1eadp th\u1ec3 d\u1ee5c th\u00edch h\u1ee3p gi\u1eef cho con ng\u01b0\u1eddi c\u00f3 s\u1ee9c kh\u1ecfe v\u00e0 gi\u00fap cho n\u00f3 \u0111\u1ea1t t\u1edbi s\u1ef1 hi\u1ec3u bi\u1ebft v\u1ec1 m\u00ecnh \u1edf tr\u00ecnh \u0111\u1ed9 cao.<\/p>\n

Trong c\u00e1c t\u01b0 th\u1ebf \u0111\u00f3 c\u00f3 84 ki\u1ec3u ng\u00e0y nay c\u00f2n ph\u1ed5 bi\u1ebfn, v\u00e0 c\u00f3 kho\u1ea3ng 20-30 t\u01b0 th\u1ebf s\u1eed d\u1ee5ng \u0111\u1ec3 b\u1ea3o v\u1ec7 v\u00e0 ph\u1ee5c h\u1ed3i s\u1ee9c kh\u1ecfe. N\u1ebfu nh\u01b0 c\u00e1c t\u01b0 th\u1ebf n\u00e0y kh\u00f4ng b\u1eaft ngu\u1ed3n t\u1eeb th\u1ea7n Siva th\u00ec ch\u00fang \u0111\u01b0\u1ee3c th\u1ea3o ra b\u1edfi c\u00e1c Rishi v\u00e0 Maharshi, nh\u1eefng b\u1eadc cao th\u1ee7 yoga \u0111\u00e3 n\u1eafm \u0111\u01b0\u1ee3c c\u00e1c khoa sinh l\u00fd h\u1ecdc, v\u1eadt l\u00fd h\u1ecdc, b\u1ecb ng\u1ed9 nh\u1eadn l\u00e0 \u201c si\u00eau t\u1ef1 nhi\u00ean\u201d, k\u1ef3 di\u1ec7u nh\u1ea5t. Nh\u1eefng t\u01b0 th\u1ebf n\u00e0y \u0111\u1ebfn v\u1edbi ch\u00fang ta, tr\u1ea3i qua h\u00e0ng nhi\u1ec1u th\u1ebf k\u1ef7 \u0111\u00e3 \u0111\u01b0\u1ee3c k\u1ebft tinh d\u01b0\u1edbi h\u00ecnh th\u1ee9c ng\u00e0y nay.<\/p>\n

Ngo\u00e0i c\u00e1c t\u01b0 th\u1ebf d\u00f9ng ch\u1ee7 y\u1ebfu \u0111\u1ec3 chi\u00eam ng\u01b0\u1ee1ng suy t\u01b0\u1edfng, th\u00ec ph\u01b0\u01a1ng ph\u00e1p Pranayama v\u00e0 c\u00e1c Mudra (c\u00e1c b\u00e0i t\u1eadp luy\u1ec7n t\u00ednh ki\u00ean tr\u00ec v\u00e0 t\u1eadp trung t\u01b0 t\u01b0\u1edfng), c\u00e1c t\u01b0 th\u1ebf g\u1ecdi l\u00e0 th\u1ec3 d\u1ee5c (asana) \u0111\u1ec1u c\u00f3 l\u1ee3i nh\u1ea5t cho c\u01a1 th\u1ec3 con ng\u01b0\u1eddi. C\u00f3 l\u1ebd ch\u1eb3ng n\u00ean m\u00f4 t\u1ea3 b\u1eb1ng nh\u1eefng l\u1eddi l\u1ebd qu\u00e1 hu\u00eanh hoang nh\u1eefng hi\u1ec7u qu\u1ea3 h\u1ea7u nh\u01b0 si\u00eau ph\u00e0m c\u1ee7a c\u00e1c asana \u0111\u1ed1i v\u1edbi c\u01a1 th\u1ec3 con ng\u01b0\u1eddi v\u00e0 vai tr\u00f2 c\u1ee7a ch\u00fang trong s\u1ef1 b\u1ea3o t\u1ed3n s\u1ee9c s\u1ed1ng v\u00e0 t\u0103ng c\u01b0\u1eddng s\u1ee9c kh\u1ecfe.<\/p>\n

Ai c\u0169ng bi\u1ebft r\u1ea5t r\u00f5 r\u1eb1ng, v\u1ec1 m\u1eb7t v\u1eadt l\u00fd, s\u1ee9c kh\u1ecfe c\u1ee7a c\u01a1 th\u1ec3 ta t\u00f9y thu\u1ed9c \u1edf tr\u1ea1ng th\u00e1i c\u00e1c t\u1ebf b\u00e0o v\u00e0 c\u00e1c m\u00f4. Mu\u1ed1n \u0111\u01b0\u1ee3c kh\u1ecfe m\u1ea1nh c\u00e1c m\u00f4 c\u1ea7n c\u00f3:
\n1) M\u1ed9t ch\u1ebf \u0111\u1ed9 nu\u00f4i d\u01b0\u1ee1ng \u0111\u1ec1u \u0111\u1eb7n v\u00e0 m\u1ed9t s\u1ef1 v\u1eadn \u0111\u1ed9ng ho\u00e0n h\u1ea3o c\u1ee7a c\u00e1c tuy\u1ebfn n\u1ed9i ti\u1ebft.<\/p>\n

2) S\u1ee9c th\u1ea3i \u0111\u1ea7y \u0111\u1ee7 v\u00e0 nhanh ch\u00f3ng c\u00e1c ch\u1ea5t c\u1eb7n b\u00e3.<\/p>\n

3) M\u1ed9t s\u1ef1 v\u1eadn \u0111\u1ed9ng l\u00e0nh m\u1ea1nh v\u00e0 ho\u00e0n h\u1ea3o c\u1ee7a h\u1ec7 th\u1ea7n kinh.<\/p>\n

V\u1eady th\u00ec r\u00f5 r\u00e0ng l\u00e0 h\u1ec7 ti\u00eau h\u00f3a v\u00e0 h\u1ec7 tu\u1ea7n ho\u00e0n ph\u1ea3i th\u1eadt ho\u00e0n h\u1ea3o \u0111\u1ec3 c\u00f3 th\u1ec3 cung c\u1ea5p c\u00e1c m\u00f4 ch\u1ea5t Protein, \u0111\u01b0\u1eddng, ch\u1ea5t b\u00e9o, mu\u1ed1i kho\u00e1ng v\u00e0 c\u00e1c y\u1ebfu t\u1ed1 quan tr\u1ecdng kh\u00e1c. B\u00e2y gi\u1edd ch\u00fang ta h\u00e3y xem c\u00e1c asana t\u00e1c \u0111\u1ed9ng \u0111\u1ebfn c\u00e1c c\u01a1 quan ti\u00eau h\u00f3a v\u00e0 s\u1ef1 l\u01b0u th\u00f4ng c\u1ee7a m\u00e1u nh\u01b0 th\u1ebf n\u00e0o.<\/p>\n

Tr\u01b0\u1edbc ti\u00ean h\u00e3y xem hi\u1ec7u qu\u1ea3 asana \u0111\u1ed1i v\u1edbi h\u1ec7 ti\u00eau h\u00f3a. C\u00e1c c\u01a1 quan c\u1ee7a b\u1ed9 m\u00e1y ti\u00eau h\u00f3a (d\u1ea1 d\u00e0y, ru\u1ed9t non, l\u00e1 l\u00e1ch, gan, vv..) \u0111\u1ec1u \u1edf trong khoang b\u1ee5ng, ph\u00eda d\u01b0\u1edbi d\u1ef1a tr\u00ean khung ch\u1eadu v\u00e0 d\u1ecdc hai b\u00ean d\u1ef1a v\u00e0o m\u1ed9t h\u1ec7 th\u1ed1ng c\u01a1 b\u1eafp m\u1ea1nh m\u1ebd. B\u00e0 m\u1eb9 t\u1ea1o h\u00f3a c\u1ee7a ch\u00fang ta \u0111\u00e3 b\u1ea3o \u0111\u1ea3m cho c\u00e1c c\u01a1 quan n\u00e0y m\u1ed9t s\u1ef1 xoa b\u00f3p nh\u1eb9 nh\u00e0ng v\u00e0 \u0111\u1ec1u \u0111\u1eb7n b\u1eb1ng c\u00e1c \u0111\u1ed9ng t\u00e1c c\u1ee7a c\u01a1 ho\u00e0nh trong khi ta th\u1edf, do \u0111\u00f3 h\u1ed7 tr\u1ee3 cho s\u1ee9c v\u1eadn \u0111\u1ed9ng c\u1ee7a ch\u00fang.<\/p>\n

C\u00e1c asana kh\u00f4ng nh\u1eefng ch\u1ec9 cung c\u1ea5p cho c\u00e1c c\u01a1 b\u1ee5ng m\u1ed9t s\u1ef1 xoa b\u00f3p b\u00ean ngo\u00e0i, m\u00e0 c\u00f2n l\u00e0 m\u1ed9t c\u00e1ch r\u00e8n luy\u1ec7n b\u00ean trong duy nh\u1ea5t m\u00e0 kh\u00f4ng m\u1ed9t ph\u01b0\u01a1ng ph\u00e1p th\u1ec3 d\u1ee5c n\u00e0o tr\u00ean th\u1ebf gi\u1edbi c\u00f3 th\u1ec3 b\u00ec k\u1ecbp. V\u1ec1 ph\u01b0\u01a1ng ph\u00e1p ch\u1eefa b\u1ec7nh c\u00f3 m\u1ed9t vi\u1ec7c \u0111\u00e3 \u0111\u01b0\u1ee3c th\u1eeba nh\u1eadn l\u00e0 c\u00e1c c\u01a1 b\u1eafp ch\u1ec9 c\u00f3 th\u1ec3 gi\u1eef \u0111\u01b0\u1ee3c s\u1ee9c m\u1ea1nh v\u00e0 t\u00ednh d\u1ebbo dai khi ch\u00fang bu\u1ed9c ph\u1ea3i v\u1eadn \u0111\u1ed9ng co gi\u00e3n.<\/p>\n

\"\"<\/a>Trong c\u00e1c b\u00e0i asana Bhujangasana ( r\u1eafn h\u1ed5 mang), Shalabhasana ( con ch\u00e2u ch\u1ea5u), v\u00e0 Dhanurasana (c\u00e1i cung), c\u00f3 m\u1ed9t s\u1ed1 b\u00e0i \u0111\u00e1ng ca ng\u1ee3i nh\u1ea5t v\u1ec1 m\u1eb7t l\u00e0m gi\u00e3n c\u01a1 b\u1ee5ng v\u00e0 l\u00e0m co c\u01a1 l\u01b0ng. Tr\u00e1i l\u1ea1i trong b\u00e0i yoga-mudra (d\u00e1ng yoga), Pashchimatasana( ng\u1ed3i c\u00fai g\u1eadp ng\u01b0\u1eddi), Padahastasana( t\u01b0 th\u1ebf con c\u00f2 – \u0111\u1ee9ng g\u1eadp ng\u01b0\u1eddi), v\u00e0 Halasana ( c\u00e1i c\u1ea7y) co c\u01a1 b\u1ee5ng l\u1ea1i, c\u01a1 l\u01b0ng gi\u00e3n ra. B\u00e0i Vakrasana (v\u1eb7n m\u00ecnh), v\u00e0 b\u00e0i Ardha-Matsyendrasana (v\u1eb7n m\u00ecnh bi\u1ebfn th\u1ec3) r\u00e8n luy\u1ec7n d\u1ecdc hai b\u00ean c\u01a1 l\u01b0\u1eddn b\u1ee5ng. B\u00e0i Shalabhasana (Con ch\u00e2u ch\u1ea5u) l\u00e0 b\u00e0i luy\u1ec7n ph\u1ed5i v\u00e0 c\u01a1 l\u01b0ng ho\u00e0n h\u1ea3o nh\u1ea5t.<\/p>\n

Tuy nhi\u00ean, ch\u00ednh trong c\u00e1c asana Uddiyana (th\u00f3t b\u1ee5ng), v\u00e0 Nauli ( s\u00fac ru\u1ed9t) b\u1ed9c l\u1ed9 r\u00f5 h\u01a1n v\u1ebb \u0111\u1eb9p c\u1ee7a c\u00e1c b\u00e0i t\u1eadp yoga. M\u1eb7c d\u00f9 ch\u00fang thu\u1ed9c c\u00e1c lo\u1ea1i asana kh\u00f3 nh\u1ea5t, nh\u01b0ng \u0111\u1ea1t \u0111\u01b0\u1ee3c quy\u1ec1n l\u00e0m ch\u1ee7 \u0111\u1ed1i v\u1edbi ch\u00fang c\u0169ng l\u00e0 r\u1ea5t b\u00f5 c\u00f4ng v\u00ec ch\u00fang c\u00f3 m\u1ed9t hi\u1ec7u qu\u1ea3 tuy\u1ec7t v\u1eddi k\u1ef3 l\u1ea1 \u0111\u1ed1i v\u1edbi c\u01a1 b\u1ee5ng v\u00e0 c\u00e1c c\u01a1 quan n\u1ed9i t\u1ea1ng. B\u00e0i th\u1ee9 nh\u1ea5t Uddiyana ( th\u00f3t b\u1ee5ng) xoa b\u00f3p theo chi\u1ec1u th\u1eb3ng \u0111\u1ee9ng c\u00e1c c\u01a1 quan n\u1ed9i t\u1ea1ng v\u00e0 ngo\u1ea1i t\u1ea1ng, c\u00f2n b\u00e0i th\u1ee9 hai Nauli ( s\u00fac ru\u1ed9t) xoa b\u00f3p theo chi\u1ec1u ngang. V\u1eady m\u00e0, s\u1ee9c m\u1ea1nh c\u1ee7a c\u00e1c c\u01a1 b\u1ee5ng l\u1ea1i r\u1ea5t quan tr\u1ecdng, kh\u00f4ng ch\u1ec9 \u0111\u1ec3 xoa b\u00f3p \u0111\u1ec1u \u0111\u1eb7n c\u00e1c c\u01a1 quan b\u00ean trong m\u00e0 c\u00f2n \u0111\u1ec3 duy tr\u00ec c\u00e1c c\u01a1 quan n\u00e0y \u0111\u1ee9ng nguy\u00ean t\u1ea1i ch\u1ed7 trong khoang b\u1ee5ng. \u1ede \u0111\u1ea5y, ch\u00fang \u0111\u01b0\u1ee3c treo t\u1ef1 do ho\u1eb7c m\u00f3c ch\u1eb7t \u00edt nhi\u1ec1u v\u00e0o th\u00e0nh b\u1ee5ng, do \u0111\u00f3 c\u1ea7n c\u00f3 m\u1ed9t ch\u1ed7 d\u1ef1a v\u1eefng ch\u1eafc \u1edf ph\u00eda tr\u01b0\u1edbc \u0111\u1ec3 ng\u0103n ch\u1eb7n kh\u00f4ng cho ch\u00fang sa xu\u1ed1ng (sa d\u1ea1 d\u00e0y, ru\u1ed9t, sa th\u1eadn, sa t\u1eed cung, vv…). V\u00e0 c\u00e1c t\u01b0 th\u1ebf yoga kh\u00f4ng ch\u1ec9 b\u1eb1ng xoa b\u00f3p t\u1ef1 \u0111\u1ed9ng nh\u1eb1m duy tr\u00ec tr\u01b0\u01a1ng l\u1ef1c c\u1ee7a c\u00e1c c\u01a1 b\u1ee5ng v\u00e0 c\u00e1c c\u01a1 quan trong khoang b\u1ee5ng, m\u00e0 c\u00f2n gi\u00fap cho c\u00e1c c\u01a1 quan n\u00e0y n\u1eb1m y\u00ean t\u1ea1i ch\u1ed7.<\/p>\n

V\u00ec l\u01b0u th\u00f4ng m\u00e1u l\u00e0 \u0111\u1ec3 \u0111em c\u00e1c y\u1ebfu t\u1ed1 dinh d\u01b0\u1ee1ng t\u1eeb b\u1ed9 m\u00e1y ti\u00eau h\u00f3a \u0111\u1ebfn v\u1edbi c\u00e1c m\u00f4, n\u00ean h\u1ec7 tu\u1ea7n ho\u00e0n c\u00f3 m\u1ed9t t\u1ea7m quan tr\u1ecdng s\u1ed1 m\u1ed9t. \u1ea4y v\u1eady m\u00e0 tim l\u00e0 c\u01a1 quan tu\u1ea7n ho\u00e0n quan tr\u1ecdng nh\u1ea5t, v\u00e0 ai c\u0169ng bi\u1ebft qu\u1ea3 tim l\u00e0 m\u1ed9t kh\u1ed1i c\u01a1 b\u1eafp r\u1ea5t kh\u1ecfe. V\u00e0 ch\u00ednh c\u01a1 tim c\u0169ng c\u00f3 th\u1ec3 tr\u1edf n\u00ean kh\u1ecfe h\u01a1n, b\u1ec1n b\u1ec9 h\u01a1n do nh\u1eefng b\u00e0i t\u1eadp yoga. B\u00e0i Uddiyama v\u00e0 Nauli n\u00e9n tr\u00e1i tim t\u1eeb ph\u00eda d\u01b0\u1edbi b\u1eb1ng c\u00e1ch n\u00e2ng c\u01a1 ho\u00e0nh l\u00ean.<\/p>\n

C\u0169ng c\u1ea7n nh\u1edb l\u1ea1i r\u1eb1ng ng\u01b0\u1eddi ta c\u00f3 th\u1ec3 duy tr\u00ec m\u1ed9t c\u01a1 b\u1eafp \u1edf tr\u1ea1ng th\u00e1i ho\u00e0n h\u1ea3o b\u1eb1ng nh\u1eefng s\u1ee9c n\u00e9n lu\u00e2n phi\u00ean. Th\u1ebf nh\u01b0ng qu\u1ea3 tim l\u1ea1i n\u1eb1m trong v\u00f9ng trung th\u1ea5t v\u00e0 b\u1ea5t k\u1ef3 s\u1ef1 t\u0103ng hay gi\u1ea3m s\u1ee9c \u00e9p n\u00e0o nh\u1ea5t thi\u1ebft c\u0169ng \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn tim. C\u00e1c t\u01b0 th\u1ebf r\u1eafn h\u1ed5 mang, con ch\u00e2u ch\u1ea5u, c\u00e2y cung, \u0111\u1ee9ng tr\u00ean vai, c\u00e1i c\u1ea7y, \u0111\u1eb7t to\u00e0n b\u1ed9 tr\u00e1i tim d\u01b0\u1edbi nh\u1eefng \u00e1p l\u1ef1c lu\u00e2n l\u01b0u trong ph\u1ea7n \u0111\u1ea7u c\u1ee7a b\u00e0i t\u1eadp, v\u00e0 do \u0111\u00f3 t\u00edch c\u1ef1c duy tr\u00ec c\u00e1c c\u01a1 quan c\u1ee7a h\u1ec7 tu\u1ea7n ho\u00e0n trong tr\u1ea1ng th\u00e1i kh\u1ecfe kho\u1eafn.<\/p>\n

Trong t\u1ea5t c\u1ea3 c\u01a1 quan n\u00e0y, y\u1ebfu nh\u1ea5t l\u00e0 c\u00e1c t\u0129nh m\u1ea1ch, nh\u01b0ng l\u1ea1i ph\u1ea3i h\u1ee9ng m\u00e1u t\u1eeb t\u1ea5t c\u1ea3 c\u00e1c b\u1ed9 ph\u1eadn trong c\u01a1 th\u1ec3 v\u00e0 ch\u1ed1ng l\u1ea1i tr\u1ecdng l\u1ef1c \u0111\u1ec3 \u0111\u01b0a m\u00e1u v\u1ec1 tim. S\u1ef1 d\u00e2ng l\u00ean n\u00e0y g\u00e2y cho c\u00e1c th\u00e0nh t\u0129nh m\u1ea1ch m\u1ecfng manh y\u1ebfu \u1edbt m\u1ed9t g\u00e1nh n\u1eb7ng, do \u0111\u00f3 ch\u1ee9ng d\u00e3n t\u0129nh m\u1ea1ch \u0111\u00e3 l\u00e0m bao nhi\u00eau ng\u01b0\u1eddi k\u00eau ca.\u00a0H\u01a1n b\u1ea5t c\u1ee9 c\u01a1 quan tu\u1ea7n ho\u00e0n n\u00e0o kh\u00e1c c\u00e1c t\u0129nh m\u1ea1ch c\u1ea7n \u0111\u01b0\u1ee3c h\u1ed7 tr\u1ee3 nhi\u1ec1u nh\u1ea5t.<\/span><\/p>\n

T\u1eeb h\u00e0ng ngh\u00ecn n\u0103m nay, c\u00e1c nh\u00e0 hi\u1ec1n tri\u1ebft b\u1eadc th\u1ea7y \u1edf \u1ea4n \u0110\u1ed9 \u0111\u00e3 bi\u1ebft r\u1eb1ng c\u00f3 th\u1ec3 l\u00e0m cho c\u00e1c m\u1ea1ch m\u00e1u kh\u1ecfe th\u00eam b\u1eb1ng c\u00e1c b\u00e0i t\u1eadp nh\u01b0 b\u00e0i \u0111\u1ee9ng b\u1eb1ng \u0111\u1ea7u ( Shirshasana) v\u00e0 \u0111\u1ee9ng tr\u00ean vai (Sarvangasana), do l\u1ed9n ng\u01b0\u1ee3c c\u01a1 th\u1ec3 l\u00e0m cho m\u00e1u d\u1ec5 d\u00e0ng tr\u1edf v\u1ec1 tim. Nh\u1eefng t\u01b0 th\u1ebf n\u00e0y, h\u00e0ng ng\u00e0y trong nhi\u1ec1u ph\u00fat \u0111\u00e3 l\u00e0m gi\u1ea3m b\u1edbt s\u1ee9c \u00e9p cho c\u00e1c t\u0129nh m\u1ea1ch nh\u1eb1m t\u0103ng th\u00eam r\u1ea5t nhi\u1ec1u tu\u1ed5i th\u1ecd. Hi\u1ec7u qu\u1ea3 c\u1ee7a ch\u00fang th\u1eadt \u0111\u00e1ng ng\u1ea1c nhi\u00ean. Ph\u00fat ch\u1ed1c ngh\u1ec9 ng\u01a1i c\u1ee7a c\u00e1c m\u1ea1ch m\u00e1u \u0111\u1ea1t \u0111\u01b0\u1ee3c trong l\u00fac t\u1eadp c\u00e1c asana, c\u0169ng \u0111\u1ee7 \u0111\u1ec3 ch\u00fang h\u1ed3i ph\u1ee5c l\u1ea1i m\u1ed9t c\u00e1ch \u0111\u1ea7y \u0111\u1ee7. Th\u1eadm ch\u00ed c\u00f3 th\u1ec3 ch\u1eefa l\u00e0nh ch\u1ee9ng d\u00e3n t\u0129nh m\u1ea1ch n\u1ebfu h\u00e0ng ng\u00e0y luy\u1ec7n asana kho\u1ea3ng v\u00e0i ph\u00fat. V\u00e0 \u0111i\u1ec1u n\u00e0y kh\u00f4ng ph\u1ea3i l\u00e0 kh\u00f3 tin nh\u01b0 ng\u01b0\u1eddi ta v\u1eabn t\u01b0\u1edfng, khi ch\u00fang ta ngh\u0129 t\u1edbi kh\u1ea3 n\u0103ng gh\u00ea g\u1edbm c\u1ee7a c\u01a1 th\u1ec3 con ng\u01b0\u1eddi c\u00f3 th\u1ec3 t\u1ef1 ph\u1ee5c h\u1ed3i n\u1ebfu nh\u01b0 ta \u0111\u1eb7t n\u00f3 trong nh\u1eefng \u0111i\u1ec1u ki\u1ec7n t\u1ed1t l\u00e0nh.<\/p>\n

Ch\u00fang ta c\u0169ng kh\u00f4ng coi nh\u1eb9 s\u1ef1 nu\u00f4i d\u01b0\u1ee1ng \u0111\u1ea7y \u0111\u1ee7 c\u00e1c m\u00f4 v\u00e0 s\u1ef1 h\u1ea5p th\u1ee5 oxy. T\u01b0 th\u1ebf con ch\u00e2u ch\u1ea5u (Shalabhasana) l\u00e0 tinh hoa c\u1ee7a vi\u1ec7c r\u00e8n luy\u1ec7n ho\u00e0n h\u1ea3o cho hai l\u00e1 ph\u1ed5i, v\u00ec th\u1ebf c\u00f2n g\u1ecdi l\u00e0 Pranayama asana. Khi luy\u1ec7n b\u00e0i n\u00e0y c\u1ea7n ph\u1ea3i h\u00edt s\u00e2u v\u00e0 gi\u1eef h\u01a1i v\u1edbi \u00e1p l\u1ef1c cao trong ph\u1ed5i trong v\u00e0i gi\u00e2y cho \u0111\u1ebfn khi k\u1ebft th\u00fac b\u00e0i t\u1eadp. N\u1ebfu th\u1ef1c hi\u1ec7n asana n\u00e0y m\u1ed3i ng\u00e0y hai, ba l\u1ea7n ta c\u00f3 th\u1ec3 t\u0103ng th\u00eam s\u1ee9c m\u1ea1nh, gi\u1eef \u1edf tr\u1ea1ng th\u00e1i t\u1ed1t nh\u1ea5t, b\u1edfi nh\u1ecbp tu\u1ea7n ho\u00e0n m\u1ea1nh m\u1ebd, \u0111\u1ebfn t\u1eadn t\u00fai ph\u1ed5i nh\u1ecf nh\u1ea5t, \u0111\u1ebfn t\u1eadn t\u1ebf b\u00e0o cu\u1ed1i c\u00f9ng c\u1ee7a ph\u1ed5i.<\/p>\n

C\u00e1c asana r\u1eeda s\u1ea1ch c\u00e1c kh\u00ed qu\u1ea3n \u0111\u1ebfn m\u1ee9c m\u1ed9t s\u1ed1 t\u01b0 th\u1ebf b\u1ed5 xung cho t\u00e1c d\u1ee5ng c\u1ee7a Pranayama. Trong r\u1ea5t nhi\u1ec1u tr\u01b0\u1eddng h\u1ee3p, n\u00f3 b\u1ea3o v\u1ec7 ch\u00fang ta ch\u1ed1ng vi\u00eam amidan v\u00e0 c\u1ea3m gi\u00f3, b\u00e0i \u0111\u1ee9ng tr\u00ean vai ( Sharvangasana), c\u00e1i c\u1ea7y (Halasana), con c\u00e1 ( Matsyasana) l\u00e0 nh\u1eefng b\u00e0i tuy\u1ec7t di\u1ec7u ph\u00f2ng ch\u1ed1ng s\u01a1 nhi\u1ec5m amidan v\u00e0 c\u00f3 th\u1ec3 th\u1eadm ch\u00ed ch\u1eefa kh\u1ecfi c\u1ea3m s\u1ed1t.<\/p>\n

\"\"<\/a>S\u1ee9c m\u1ea1nh c\u1ee7a c\u00e1c m\u00f4, v\u00e0 do \u0111\u00f3 s\u1ee9c m\u1ea1nh c\u1ee7a to\u00e0n b\u1ed9 c\u01a1 th\u1ec3 ng\u01b0\u1eddi ta kh\u00f4ng ch\u1ec9 t\u00f9y thu\u1ed9c v\u00e0o ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng th\u00edch h\u1ee3p, m\u00e0 c\u00f2n \u1edf t\u00ednh ch\u1ea5t ho\u1ea1t \u0111\u1ed9ng ho\u00e0n h\u1ea3o c\u1ee7a c\u00e1c h\u1ea1ch n\u1ed9i ti\u1ebft. Nh\u1eefng tuy\u1ebfn quan tr\u1ecdng nh\u1ea5t trong s\u1ed1 n\u00e0y l\u00e0 tuy\u1ebfn y\u00ean, tuy\u1ebfn gi\u00e1p tr\u1ea1ng, tuy\u1ebfn n\u01b0\u1edbc m\u0169i, tuy\u1ebfn th\u01b0\u1ee3ng th\u1eadn, tuy\u1ebfn sinh d\u1ee5c, vv… M\u1ed9t s\u1ef1 ho\u1ea1t \u0111\u1ed9ng kh\u00f4ng th\u00edch \u0111\u00e1ng v\u00e0 kh\u00f4ng \u0111\u1ea7y \u0111\u1ee7 c\u1ee7a m\u1ed9t trong s\u1ed1 tuy\u1ebfn n\u00e0y \u0111\u1ee7 c\u00f3 th\u1ec3 g\u00e2y nh\u1eefng r\u1ed1i lo\u1ea1n nghi\u00eam tr\u1ecdng nh\u1ea5t. C\u00e1c asana sau \u0111\u00e2y ho\u00e0n to\u00e0n ph\u00f9 h\u1ee3p \u0111\u1ec3 duy tr\u00ec tuy\u1ebfn gi\u00e1p tr\u1ea1ng lu\u00f4n lu\u00f4n kh\u1ecfe m\u1ea1nh: \u0111\u1ee9ng tr\u00ean vai (Sharvangasana), c\u00e1i c\u1ea7y (Halasana), con c\u00e1 (Matsyasana). B\u00e0i Sharvangasana l\u00e0m cho tuy\u1ebfn n\u01b0\u1edbc m\u0169i v\u00e0 tuy\u1ebfn y\u00ean \u0111\u01b0\u1ee3c kh\u1ecfe, b\u00e0i Uddiyana v\u00e0 Nauli l\u00e0m cho tuy\u1ebfn sinh d\u1ee5c \u0111\u01b0\u1ee3c t\u1ed1t.<\/p>\n

\u0110i\u1ec1u ki\u1ec7n ti\u00ean quy\u1ebft th\u1ee9 hai c\u1ea7n cho s\u1ee9c kh\u1ecfe c\u00e1c m\u00f4 l\u00e0 vi\u1ec7c b\u00e0i ti\u1ebft ho\u00e0n to\u00e0n c\u00e1c ch\u1ea5t c\u1eb7n b\u00e3: axit cabonit, axit uric, n\u01b0\u1edbc ti\u1ec3u, ph\u00e2n, m\u1ed3 h\u00f4i. N\u1ebfu v\u00ec m\u1ed9t l\u00fd do n\u00e0o \u0111\u00f3, c\u00e1c ch\u1ea5t \u0111\u1ed9c \u0111\u00f3 v\u1eabn l\u01b0u c\u1eefu trong ng\u01b0\u1eddi l\u00e2u qu\u00e1 m\u1ee9c cho ph\u00e9p, ch\u00fang c\u00f3 th\u1ec3 g\u00e2y r\u1ed1i lo\u1ea1n tr\u1ea7m tr\u1ecdng. V\u00e0 ch\u00fang ch\u1ec9 c\u00f3 th\u1ec3 ho\u00e0n to\u00e0n b\u1ecb lo\u1ea1i ra khi c\u00e1c c\u01a1 quan h\u00f4 h\u1ea5p, b\u00e0i ti\u1ebft v\u00e0 ti\u00eau h\u00f3a ho\u1ea1t \u0111\u1ed9ng ho\u00e0n h\u1ea3o. C\u00e1c b\u00e0i Uddiyana, Nauli, R\u1eafn h\u1ed5 mang (Bhujangasana), c\u00e1i cung ( Dhanurasana) c\u00f3 t\u00e1c d\u1ee5ng l\u00e0m cho th\u1eadn v\u1eefng m\u1ea1nh.<\/p>\n

\u0110i\u1ec1u ki\u1ec7n ti\u00ean quy\u1ebft th\u1ee9 ba c\u1ea7n cho s\u1ee9c kh\u1ecfe c\u1ee7a c\u00e1c m\u00f4 l\u00e0 t\u00ednh ch\u1ea5t ho\u1ea1t \u0111\u1ed9ng ho\u00e0n h\u1ea3o c\u1ee7a h\u1ec7 th\u1ea7n kinh. Y\u1ebfu t\u1ed1 quan tr\u1ecdng nh\u1ea5t c\u1ee7a h\u1ec7 n\u00e0y l\u00e0 n\u00e3o, k\u00e8m v\u1edbi t\u1ee7y s\u1ed1ng v\u1eefng m\u1ea1nh n\u1eb1m trong c\u1ed9t s\u1ed1ng v\u00e0 hai gi\u1ea3i th\u1ea7n kinh giao c\u1ea3m. T\u1eeb n\u00e3o v\u00e0 t\u1eeb c\u1ed9t s\u1ed1ng c\u00e1c d\u00e2y th\u1ea7n kinh t\u1ecfa \u0111i kh\u1eafp c\u00e1c b\u1ed9 ph\u1eadn c\u1ee7a c\u01a1 th\u1ec3. M\u1ea1ng l\u01b0\u1edbi d\u00e2y th\u1ea7n kinh n\u00e0y ho\u00e0n b\u1ecb \u0111\u1ebfn m\u1ee9c kh\u00f4ng c\u00f3 m\u1ed9t m\u1ea9u nh\u1ecf n\u00e0o c\u1ee7a m\u00f4 trong c\u01a1 th\u1ec3 m\u00e0 l\u1ea1i kh\u00f4ng ti\u1ebfp x\u00fac v\u1edbi n\u00f3. N\u1ebfu v\u00ec l\u1ebd g\u00ec \u0111\u00f3 c\u00e1c d\u00e2y th\u1ea7n kinh b\u1ecb tho\u00e1i h\u00f3a, c\u00e1c m\u00f4 kh\u00f4ng ho\u1ea1t \u0111\u1ed9ng t\u1ed1t n\u1eefa, v\u00e0 n\u1ebfu nh\u1eefng m\u1ed1i li\u00ean h\u1ec7 th\u1ea7n kinh ng\u1eebng ti\u1ebfp x\u00fac m\u1ed9t b\u1ed9 ph\u1eadn n\u00e0o \u0111\u00f3 c\u1ee7a c\u01a1 th\u1ec3 ho\u1eb7c n\u1ebfu nh\u1eefng m\u1ed1i li\u00ean h\u1ec7 \u0111\u00f3 b\u1ecb th\u1ee7 ti\u00eau, th\u00ec b\u1ed9 ph\u1eadn c\u01a1 th\u1ec3 \u0111\u00f3 b\u1ecb t\u00ea li\u1ec7t. N\u1ebfu d\u00e2y th\u1ea7n kinh \u0111\u1ea1i tr\u00e0ng b\u1ecb tho\u00e1i h\u00f3a th\u00ec ru\u1ed9t gi\u00e0 kh\u00f4ng ho\u1ea1t \u0111\u1ed9ng t\u1ed1t n\u1eefa m\u00e0 g\u00e2y ra t\u00e1o b\u00f3n hay vi\u00eam ru\u1ed9t m\u00e3n t\u00ednh ngay. N\u1ebfu m\u1ed9t trong nh\u1eefng d\u00e2y th\u1ea7n kinh \u1edf m\u1eb7t b\u1ecb \u0111\u1ee9t hay li\u1ec7t, c\u00e1c c\u01a1 ph\u1ee5 thu\u1ed9c v\u00e0o d\u00e2y \u0111\u00f3 s\u1ebd kh\u00f4ng th\u1ec3 co l\u1ea1i \u0111\u01b0\u1ee3c.<\/p>\n

H\u1ec7 th\u1ed1ng c\u1ed5 \u0111\u1ea1i c\u00e1c asana \u1ea4n \u0110\u1ed9 \u0111\u00e3 c\u00f3 m\u1ed9t t\u00e1c d\u1ee5ng r\u1ea5t t\u1ed1t \u0111\u1ed1i v\u1edbi h\u1ec7 ti\u00eau h\u00f3a, v\u1edbi c\u00e1c tuy\u1ebfn n\u1ed9i ti\u1ebft v\u00e0 c\u00e1c c\u01a1 quan b\u00e0i ti\u1ebft m\u00e0 c\u0169ng r\u1ea5t t\u1ed1t v\u1edbi h\u1ec7 th\u1ea7n kinh. C\u00e1c b\u00e0i yoga ch\u1ee7 y\u1ebfu t\u00e1c \u0111\u1ed9ng \u0111\u1ebfn c\u00e1c c\u01a1 b\u1ee5ng v\u00e0 c\u1ed9t s\u1ed1ng. Khi t\u0103ng c\u01b0\u1eddng c\u1ed9t s\u1ed1ng v\u00e0 c\u00e1c c\u01a1 li\u00ean quan \u0111\u1ebfn n\u00f3, ch\u00fang ta duy tr\u00ec \u0111\u01b0\u1ee3c c\u00e1c d\u00e2y th\u1ea7n kinh chui ngang qua c\u1ed9t s\u1ed1ng, \u0111\u1ed3ng th\u1eddi c\u00e1c d\u00e2y th\u1ea7n kinh giao c\u1ea3m. C\u0169ng gi\u1ed1ng nh\u01b0 v\u1eady c\u00e1c asana t\u0103ng s\u1ee9c m\u1ea1nh cho c\u00e1c d\u00e2y th\u1ea7n kinh ng\u1ef1c b\u1ee5ng, l\u01b0ng v\u00e0 s\u01b0\u1eddn. Khi mang m\u00e1u t\u01b0\u01a1i m\u00e1t l\u00ean \u0111\u1ea7u, c\u00e1c asana th\u00edch \u1ee9ng s\u1ebd m\u1edf mang c\u00e1c kh\u1ea3 n\u0103ng tinh th\u1ea7n ( tr\u00ed nh\u1edb, ho\u00e0i b\u00e3o, ham th\u00edch lao \u0111\u1ed9ng, vv..) v\u00e0 gi\u00fap ch\u00fang ta l\u00e0m ch\u1ee7 ch\u00ednh m\u00ecnh. Ng\u01b0\u1eddi n\u00e0o mu\u1ed1n th\u1ef1c h\u00e0nh yoga tinh th\u1ea7n t\u1ee9c l\u00e0 Raja yoga t\u1ed1t nh\u1ea5t l\u00e0 h\u00e3y b\u1eaft \u0111\u1ea7u t\u1eeb nh\u1eefng b\u00e0i t\u1eadp c\u1ee7a Hatha yoga.<\/p>\n

\u201cH\u00e3y tin \u1edf t\u1ea1o h\u00f3a, r\u1ed3i m\u00e0y s\u1ebd tin \u1edf ch\u00ednh s\u1ee9c m\u1ea1nh c\u1ee7a b\u1ea3n th\u00e2n m\u00e0y. H\u00e3y c\u00f4ng b\u1eb1ng r\u1ed3i cu\u1ed9c \u0111\u1eddi s\u1ebd c\u00f4ng b\u1eb1ng v\u1edbi m\u00e0y. H\u00e3y \u0111i\u1ec1u \u0111\u1ed9 trong m\u1ecdi bi\u1ec3u hi\u1ec7n c\u1ee7a cu\u1ed9c \u0111\u1eddi m\u00e0y th\u00ec m\u00e0y s\u1ebd s\u1ed1ng l\u00e2u tr\u00ean c\u00f5i \u0111\u1eddi n\u00e0y. H\u00e3y y\u00ean t\u0129nh c\u00f9ng v\u1edbi s\u1ef1 y\u00ean t\u0129nh c\u1ee7a ban mai. H\u00e3y tin \u1edf t\u01b0\u01a1ng lai nh\u01b0 tin \u1edf m\u1eb7t tr\u1eddi m\u1ecdc. H\u00e3y coi nh\u01b0 th\u1ebf gi\u1edbi \u0111ang \u1edf trong tr\u1ea1ng th\u00e1i tho\u1ea3i m\u00e1i, y\u00ean t\u0129nh. B\u1edfi v\u00ec d\u00f9 sao ng\u01b0\u1eddi n\u00e0o s\u00e1ng t\u1ea1o ra th\u1ebf gi\u1edbi v\u00e0 gi\u1eef g\u00ecn n\u00f3 th\u00ec tr\u00f4ng nom c\u1ea3 cho m\u00e0y n\u1eefa\u201d.<\/p>\n

V\u1edbi \u00fd ngh\u0129 nh\u01b0 v\u1eady, ch\u00fang ta t\u1ea1o ra m\u1ed9t b\u1ea7u kh\u00f4ng kh\u00ed trong s\u00e1ng \u1edf trong ta v\u00e0 xung quanh ta m\u00e0 th\u1ebf l\u00e0 ch\u00fang ta c\u00f3 th\u1ec3 b\u1eaft \u0111\u1ea7u ngay nh\u1eefng b\u00e0i t\u1eadp c\u1ee7a m\u00ecnh.
\n(S\u01b0u t\u1ea7m)<\/p>\n","protected":false},"excerpt":{"rendered":"

Ngu\u1ed3n g\u1ed1c c\u00e1c t\u01b0 th\u1ebf yoga, t\u1ee9c c\u00e1c asana ch\u00ecm \u0111\u1eafm trong s\u01b0\u01a1ng m\u00f9 c\u1ee7a c\u00e1c truy\u1ec1n thuy\u1ebft c\u1ed5 \u1ea4n \u0110\u1ed9. Theo c\u00e1c ngu\u1ed3n g\u1ed1c \u1ea5y, th\u1ea7n Siva \u0111\u00e3 v\u1ea1ch ra 84.000 t\u01b0 th\u1ebf kh\u00e1c nhau \u0111\u1ec3 ch\u1ec9 d\u1eabn c\u00e1c b\u00e0i t\u1eadp th\u1ec3 d\u1ee5c th\u00edch h\u1ee3p gi\u1eef cho con ng\u01b0\u1eddi c\u00f3 s\u1ee9c kh\u1ecfe v\u00e0 gi\u00fap […]<\/p>\n","protected":false},"author":1,"featured_media":6250,"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\/6249"}],"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=6249"}],"version-history":[{"count":1,"href":"http:\/\/www.yogavocuc.com\/index.php?rest_route=\/wp\/v2\/posts\/6249\/revisions"}],"predecessor-version":[{"id":6253,"href":"http:\/\/www.yogavocuc.com\/index.php?rest_route=\/wp\/v2\/posts\/6249\/revisions\/6253"}],"wp:featuredmedia":[{"embeddable":true,"href":"http:\/\/www.yogavocuc.com\/index.php?rest_route=\/wp\/v2\/media\/6250"}],"wp:attachment":[{"href":"http:\/\/www.yogavocuc.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=6249"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/www.yogavocuc.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=6249"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/www.yogavocuc.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=6249"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}