{"id":7167,"date":"2016-08-18T10:11:46","date_gmt":"2016-08-18T03:11:46","guid":{"rendered":"http:\/\/www.yogavocuc.com\/?p=7167"},"modified":"2016-12-30T10:09:19","modified_gmt":"2016-12-30T03:09:19","slug":"7-dong-tac-yoga-giup-cot-song-deo-dai","status":"publish","type":"post","link":"http:\/\/www.yogavocuc.com\/?p=7167","title":{"rendered":"6 \u0110\u1ed8NG T\u00c1C YOGA GI\u00daP C\u1ed8T S\u1ed0NG D\u1ebaO DAI"},"content":{"rendered":"\n\t\t<style type=\"text\/css\">\n\t\t\t#gallery-1 {\n\t\t\t\tmargin: auto;\n\t\t\t}\n\t\t\t#gallery-1 .gallery-item {\n\t\t\t\tfloat: left;\n\t\t\t\tmargin-top: 10px;\n\t\t\t\ttext-align: center;\n\t\t\t\twidth: 33%;\n\t\t\t}\n\t\t\t#gallery-1 img {\n\t\t\t\tborder: 2px solid #cfcfcf;\n\t\t\t}\n\t\t\t#gallery-1 .gallery-caption {\n\t\t\t\tmargin-left: 0;\n\t\t\t}\n\t\t\t\/* see gallery_shortcode() in wp-includes\/media.php *\/\n\t\t<\/style>\n\t\t<div id='gallery-1' class='gallery galleryid-7167 gallery-columns-3 gallery-size-thumbnail'><dl class='gallery-item'>\n\t\t\t<dt class='gallery-icon landscape'>\n\t\t\t\t<a href='http:\/\/www.yogavocuc.com\/?attachment_id=7168'><img width=\"150\" height=\"150\" src=\"http:\/\/www.yogavocuc.com\/wp-content\/uploads\/2016\/08\/106-150x150.jpg\" class=\"attachment-thumbnail size-thumbnail\" alt=\"\" loading=\"lazy\" \/><\/a>\n\t\t\t<\/dt><\/dl>\n\t\t\t<br style='clear: both' \/>\n\t\t<\/div>\n\n<p>6 \u0110\u1ed8NG T\u00c1C YOGA GI\u00daP C\u1ed8T S\u1ed0NG D\u1ebaO DAI, KH\u1eceE M\u1ea0NH. C\u1ea2I THI\u1ec6N CH\u1ee8C N\u0102NG H\u00d4 H\u1ea4P, TU\u1ea6N HO\u00c0N, TI\u00caU H\u00d3A V\u00c0 B\u00c0I TI\u1ebeT.<br \/>\n&#8211; H\u00cdT V\u00c0O B\u1eb0NG M\u0168I, TH\u1ede RA B\u1eb0NG MI\u1ec6NG. PH\u00c1T \u00c2M &#8220;HA&#8221; PH\u00c1T KH\u00d4NG RA TI\u1ebeNG.<br \/>\n\u0110\u1ed8NG T\u00c1C 1: \u0110\u1ed8NG T\u00c1C B\u00c0O THAI<br \/>\nT\u01af TH\u1ebe CHU\u1ea8N B\u1eca: N\u1eb1m ng\u1eeda, co hai ch\u00e2n l\u00ean, 2 b\u00e0n tay \u0111an l\u1ea1i \u00f4m 2 b\u00e0n ch\u00e2n, 2 \u0111\u1ea7u g\u1ed1i dang r\u1ed9ng sang 2 b\u00ean. \u0110\u1ea7u, c\u1ed5 v\u00e0 l\u01b0ng th\u1eb3ng.<br \/>\n&#8211; B\u1eaft \u0111\u1ea7u b\u1eb1ng m\u1ed9t h\u01a1i h\u00edt v\u00e0o&#8230; h\u00edt v\u00e0o&#8230;<br \/>\n1- Th\u1edf ra t\u1eeb t\u1eeb k\u00e9o ch\u00e2n l\u00ean ph\u00eda tr\u01b0\u1edbc, ng\u00f3n ch\u00e2n c\u00e1i ch\u1ea1m m\u00f4i<br \/>\n&#8211; H\u00edt v\u00e0o t\u1eeb t\u1eeb \u0111\u01b0a ch\u00e2n v\u1ec1 t\u01b0 th\u1ebf ban \u0111\u1ea7u.<br \/>\n3- Th\u1edf ra t\u1eeb t\u1eeb k\u00e9o ch\u00e2n l\u00ean ph\u00eda tr\u01b0\u1edbc, ng\u00f3n ch\u00e2n c\u00e1i ch\u1ea1m m\u00f4i<br \/>\n&#8211; H\u00edt v\u00e0o t\u1eeb t\u1eeb \u0111\u01b0a ch\u00e2n v\u1ec1 t\u01b0 th\u1ebf ban \u0111\u1ea7u.<br \/>\n4- Th\u1edf ra t\u1eeb t\u1eeb k\u00e9o ch\u00e2n l\u00ean ph\u00eda tr\u01b0\u1edbc, ng\u00f3n ch\u00e2n c\u00e1i ch\u1ea1m m\u00f4i<br \/>\n&#8211; H\u00edt v\u00e0o t\u1eeb t\u1eeb \u0111\u01b0a ch\u00e2n v\u1ec1 t\u01b0 th\u1ebf ban \u0111\u1ea7u.<br \/>\nL\u1ea7n th\u1ee9 5- Th\u1edf ra t\u1eeb t\u1eeb k\u00e9o ch\u00e2n l\u00ean ph\u00eda tr\u01b0\u1edbc, ng\u00f3n ch\u00e2n c\u00e1i ch\u1ea1m m\u00f4i&#8230; gi\u1eef y\u00ean b\u1ea5t \u0111\u1ed9ng. H\u00edt v\u00e0o ph\u00ecnh b\u1ee5ng ra, th\u1edf ra c\u1ed1 g\u1eafng th\u00f3p b\u1ee5ng v\u00e0o. Th\u1eddi gian 3O gi\u00e2y.<br \/>\nCHU\u1ea8N B\u1eca K\u1ebeT TH\u00daC: H\u00edt v\u00e0o ph\u00ecnh b\u1ee5ng ra, th\u1edf ra th\u00f3p b\u1ee5ng v\u00e0o.. k\u00e9o&#8230; k\u00e9o m\u1ea1nh, m\u1ea1nh h\u01a1n, m\u1ea1nh h\u01a1n n\u1eefa, m\u1ea1nh t\u1ed1i \u0111a &#8230;\u00ed&#8230; \u00ed&#8230;\u00ed&#8230; Th\u00f4i! th\u01b0 gi\u00e3n, n\u1eb1m ng\u1eefa th\u01b0 gi\u00e3n. C\u1ea3m nh\u1eadn to\u00e0n th\u00e2n. Th\u1eddi gian 3O gi\u00e2y.<\/p>\n<p>\u0110\u1ed8NG T\u00c1C 2: \u0110\u1ed8NG T\u00c1C CON CUA<br \/>\nT\u01af TH\u1ebe CHU\u1ea8N B\u1eca: N\u1eb1m ng\u1eeda, ch\u00e2n ph\u1ea3i co l\u00ean, ch\u00e2n tr\u00e1i \u0111\u1ec3 ph\u00eda d\u01b0\u1edbi ch\u00e2n ph\u1ea3i, b\u00e0n tay ph\u1ea3i n\u1eafm b\u00e0n ch\u00e2n tr\u00e1i. B\u00e0n tay tr\u00e1i \u0111\u00e8 g\u1ed1i ph\u1ea3i xu\u1ed1ng ch\u1ea1m \u0111\u1ea5t. C\u1ed5 quay sang ph\u1ea3i.<br \/>\n&#8211; B\u1eaft \u0111\u1ea7u b\u1eb1ng 1 h\u01a1i h\u00edt v\u00e0o&#8230; h\u00edt v\u00e0o&#8230;<br \/>\n1- Th\u1edf ra t\u1eeb t\u1eeb v\u1eb7n m\u00ecnh sang ph\u1ea3i, quay \u0111\u1ea7u sang ph\u1ea3i.<br \/>\n&#8211; H\u00edt v\u00e0o tr\u1edf v\u1ec1 t\u01b0 th\u1ebf ban \u0111\u1ea7u.<br \/>\n2- Th\u1edf ra t\u1eeb t\u1eeb v\u1eb7n m\u00ecnh sang ph\u1ea3i, quay \u0111\u1ea7u sang ph\u1ea3i.<br \/>\n&#8211; H\u00edt v\u00e0o tr\u1edf v\u1ec1 t\u01b0 th\u1ebf ban \u0111\u1ea7u.<br \/>\n3- Th\u1edf ra t\u1eeb t\u1eeb v\u1eb7n m\u00ecnh sang ph\u1ea3i, quay \u0111\u1ea7u sang ph\u1ea3i.<br \/>\n&#8211; H\u00edt v\u00e0o tr\u1edf v\u1ec1 t\u01b0 th\u1ebf ban \u0111\u1ea7u.<br \/>\n4- Th\u1edf ra t\u1eeb t\u1eeb v\u1eb7n m\u00ecnh sang ph\u1ea3i, quay \u0111\u1ea7u sang ph\u1ea3i.<br \/>\n&#8211; H\u00edt v\u00e0o tr\u1edf v\u1ec1 t\u01b0 th\u1ebf ban \u0111\u1ea7u.<br \/>\nL\u1ea7n th\u1ee9 5- Th\u1edf ra t\u1eeb t\u1eeb v\u1eb7n m\u00ecnh sang ph\u1ea3i, quay \u0111\u1ea7u sang ph\u1ea3i&#8230; gi\u1eef y\u00ean b\u1ea5t \u0111\u1ed9ng. H\u00edt v\u00e0o ph\u00ecnh b\u1ee5ng ra, th\u1edf ra c\u1ed1 g\u1eafng th\u00f3p b\u1ee5ng v\u00e0o. Th\u1eddi gian 3O gi\u00e2y.<br \/>\nCHU\u1ea8N B\u1eca K\u1ebeT TH\u00daC: H\u00edt v\u00e0o ph\u00ecnh b\u1ee5ng ra, th\u1edf ra th\u00f3p b\u1ee5ng v\u00e0o.. v\u1eb7n&#8230; v\u1eb7n m\u1ea1nh, m\u1ea1nh h\u01a1n, m\u1ea1nh h\u01a1n n\u1eefa, m\u1ea1nh t\u1ed1i \u0111a &#8230;\u00ed&#8230; \u00ed&#8230;\u00ed&#8230; Th\u00f4i!<br \/>\n\u0110\u1ed5i b\u00ean&#8230;<\/p>\n<p>N\u1eb1m ng\u1eeda, ch\u00e2n tr\u00e1i co l\u00ean, ch\u00e2n ph\u1ea3i \u0111\u1ec3 ph\u00eda d\u01b0\u1edbi ch\u00e2n tr\u00e1i, b\u00e0n tay tr\u00e1i n\u1eafm b\u00e0n ch\u00e2n ph\u1ea3i. B\u00e0n tay ph\u1ea3i \u0111\u00e8 g\u1ed1i tr\u00e1i xu\u1ed1ng ch\u1ea1m \u0111\u1ea5t. C\u1ed5 quay sang tr\u00e1i.<br \/>\n&#8211; B\u1eaft \u0111\u1ea7u b\u1eb1ng 1 h\u01a1i h\u00edt v\u00e0o&#8230; h\u00edt v\u00e0o&#8230;<br \/>\n1- Th\u1edf ra t\u1eeb t\u1eeb v\u1eb7n m\u00ecnh sang tr\u00e1i, quay \u0111\u1ea7u sang tr\u00e1i.<br \/>\n&#8211; H\u00edt v\u00e0o tr\u1edf v\u1ec1 t\u01b0 th\u1ebf ban \u0111\u1ea7u.<br \/>\n2- Th\u1edf ra t\u1eeb t\u1eeb v\u1eb7n m\u00ecnh sang tr\u00e1i, quay \u0111\u1ea7u sang tr\u00e1i.<br \/>\n&#8211; H\u00edt v\u00e0o tr\u1edf v\u1ec1 t\u01b0 th\u1ebf ban \u0111\u1ea7u.<br \/>\n3- Th\u1edf ra t\u1eeb t\u1eeb v\u1eb7n m\u00ecnh sang tr\u00e1i, quay \u0111\u1ea7u sang tr\u00e1i.<br \/>\n&#8211; H\u00edt v\u00e0o tr\u1edf v\u1ec1 t\u01b0 th\u1ebf ban \u0111\u1ea7u.<br \/>\n4- Th\u1edf ra t\u1eeb t\u1eeb v\u1eb7n m\u00ecnh sang tr\u00e1i, quay \u0111\u1ea7u sang tr\u00e1i.<br \/>\n&#8211; H\u00edt v\u00e0o tr\u1edf v\u1ec1 t\u01b0 th\u1ebf ban \u0111\u1ea7u.<br \/>\nL\u1ea7n th\u1ee9 5- Th\u1edf ra t\u1eeb t\u1eeb v\u1eb7n m\u00ecnh sang tr\u00e1i, quay \u0111\u1ea7u sang tr\u00e1i&#8230;.<br \/>\nCHU\u1ea8N B\u1eca K\u1ebeT TH\u00daC: H\u00edt v\u00e0o ph\u00ecnh b\u1ee5ng ra, th\u1edf ra th\u00f3p b\u1ee5ng v\u00e0o.. v\u1eb7n&#8230; v\u1eb7n m\u1ea1nh, m\u1ea1nh h\u01a1n, m\u1ea1nh h\u01a1n n\u1eefa, m\u1ea1nh t\u1ed1i \u0111a &#8230;\u00ed&#8230; \u00ed&#8230;\u00ed&#8230; Th\u00f4i! th\u01b0 gi\u00e3n, n\u1eb1m ng\u1eefa th\u01b0 gi\u00e3n. C\u1ea3m nh\u1eadn to\u00e0n th\u00e2n. Th\u1eddi gian 3O gi\u00e2y.<\/p>\n<p>\u0110\u1ed8NG T\u00c1C 3: \u0110\u1ed8NG T\u00c1C N\u1eeeA T\u1ea4M V\u00c1N<br \/>\nT\u01af TH\u1ebe CHU\u1ea8N B\u1eca: N\u1eb1m s\u1ea5p, tay ch\u1ecf 90 \u0111\u1ed9, l\u00f2ng b\u00e0n tay m\u1edf ng\u1eeda. \u0110\u1ea7u th\u1ea3 l\u1ecfng. Hai ch\u00e2n du\u1ed7i th\u1eb3ng, c\u00e1c ng\u00f3n ch\u00e2n ch\u1ea1m \u0111\u1ea5t, g\u00f3t ch\u00e2n h\u01b0\u1edbng l\u00ean tr\u00ean.<\/p>\n<p>B\u1eaft \u0111\u1ea7u b\u1eb1ng 1 h\u01a1i th\u1edf ra&#8230; th\u1edf ra.<\/p>\n<p>1- H\u00edt v\u00e0o t\u1eeb t\u1eeb ng\u01b0\u1edbc c\u1ed5 l\u00ean, n\u00e2ng m\u00f4ng l\u00ean.<\/p>\n<p>&#8211; Th\u1edf ra h\u1ea1 m\u00f4ng xu\u1ed1ng, h\u1ea1 \u0111\u1ea7u xu\u1ed1ng<\/p>\n<p>2- H\u00edt v\u00e0o t\u1eeb t\u1eeb ng\u01b0\u1edbc c\u1ed5 l\u00ean, n\u00e2ng m\u00f4ng l\u00ean.<\/p>\n<p>&#8211; Th\u1edf ra h\u1ea1 m\u00f4ng xu\u1ed1ng, h\u1ea1 \u0111\u1ea7u xu\u1ed1ng<\/p>\n<p>3- H\u00edt v\u00e0o t\u1eeb t\u1eeb ng\u01b0\u1edbc c\u1ed5 l\u00ean, n\u00e2ng m\u00f4ng l\u00ean.<\/p>\n<p>&#8211; Th\u1edf ra h\u1ea1 m\u00f4ng xu\u1ed1ng, h\u1ea1 \u0111\u1ea7u xu\u1ed1ng<\/p>\n<p>4- H\u00edt v\u00e0o t\u1eeb t\u1eeb ng\u01b0\u1edbc c\u1ed5 l\u00ean, n\u00e2ng m\u00f4ng l\u00ean.<\/p>\n<p>&#8211; Th\u1edf ra h\u1ea1 m\u00f4ng xu\u1ed1ng, h\u1ea1 \u0111\u1ea7u xu\u1ed1ng<\/p>\n<p>L\u1ea7n th\u1ee9 5- H\u00edt v\u00e0o t\u1eeb t\u1eeb ng\u01b0\u1edbc c\u1ed5 l\u00ean, n\u00e2ng m\u00f4ng l\u00ean&#8230;\u00a0gi\u1eef y\u00ean b\u1ea5t \u0111\u1ed9ng. H\u00edt v\u00e0o b\u1ee5ng ph\u00ecnh ra, th\u1edf ra c\u1ed1 g\u1eafng th\u00f3p b\u1ee5ng v\u00e0o. Th\u1eddi gian 3O gi\u00e2y.<\/p>\n<p>Th\u00f4i&#8230; t\u1eeb t\u1eeb h\u1ea1 m\u00f4ng xu\u1ed1ng. Hai b\u00e0n tay \u00fap \u0111\u1eb7t ch\u1ed3ng l\u00ean nhau c\u00e0m n\u1eb1m tr\u00ean l\u01b0ng b\u00e0n tay. Ngh\u0129&#8230; 30 gi\u00e2y.<\/p>\n<p>&nbsp;<\/p>\n<p>\u0110\u1ed8NG T\u00c1C 4: \u0110\u1ed8NG T\u00c1C CON R\u1eaeN B\u00d2<\/p>\n<p>T\u01af TH\u1ebe CHU\u1ea8N B\u1eca: Ng\u1ed3i qu\u1ef3, g\u1ed1i ch\u1ea1m \u0111\u1ea5t, hai b\u00e0n ch\u00e2n du\u1ed7i th\u1eb3ng. Hai c\u00e1nh tay \u0111\u1ec3 th\u1eb3ng ph\u00eda tr\u01b0\u1edbc, 4 ng\u00f3n kh\u00e9p, ng\u00f3n c\u00e1i m\u1edf kho\u00e3ng c\u00e1ch r\u1ed9ng b\u1eb1ng 1 gang tay. Tr\u00e1n ch\u1ea1m \u0111\u1ea5t.<br \/>\n&#8211; B\u1eaft \u0111\u1ea7u b\u1eb1ng m\u1ed9t h\u01a1i th\u1edf ra&#8230; th\u1edf ra&#8230;<br \/>\n1- H\u00edt v\u00e0o t\u1eeb t\u1eeb ng\u01b0\u1edbc c\u1ed5 l\u00ean. Th\u1edf ra ti\u1ebfn l\u00ean ph\u00eda tr\u01b0\u1edbc c\u00e0m ch\u1ea1m \u0111\u1ea5t. H\u00edt v\u00e0o m\u1edf ch\u1ecf ti\u1ebfn l\u00ean ph\u00eda tr\u01b0\u1edbc&#8230; ng\u01b0\u1edbc c\u1ed5 l\u00ean. Ch\u1ed1ng th\u1eb3ng tay l\u00ean.<br \/>\n&#8211; Th\u1edf ra n\u00e2ng m\u00f4ng l\u00ean l\u00f9i v\u1ec1 ph\u00eda sau, l\u00f9i v\u1ec1 ph\u00eda sau, m\u00f4ng ch\u1ea1m g\u00f3t, tr\u00e1n ch\u1ea1m \u0111\u1ea5t.<br \/>\n2-\u00a0H\u00edt v\u00e0o t\u1eeb t\u1eeb ng\u01b0\u1edbc c\u1ed5 l\u00ean. Th\u1edf ra ti\u1ebfn l\u00ean ph\u00eda tr\u01b0\u1edbc c\u00e0m ch\u1ea1m \u0111\u1ea5t. H\u00edt v\u00e0o m\u1edf ch\u1ecf ti\u1ebfn l\u00ean ph\u00eda tr\u01b0\u1edbc&#8230; ng\u01b0\u1edbc c\u1ed5 l\u00ean. Ch\u1ed1ng th\u1eb3ng tay l\u00ean.<br \/>\n&#8211; Th\u1edf ra n\u00e2ng m\u00f4ng l\u00ean l\u00f9i v\u1ec1 ph\u00eda sau, l\u00f9i v\u1ec1 ph\u00eda sau, m\u00f4ng ch\u1ea1m g\u00f3t, tr\u00e1n ch\u1ea1m \u0111\u1ea5t.<br \/>\n3-\u00a0H\u00edt v\u00e0o t\u1eeb t\u1eeb ng\u01b0\u1edbc c\u1ed5 l\u00ean. Th\u1edf ra ti\u1ebfn l\u00ean ph\u00eda tr\u01b0\u1edbc c\u00e0m ch\u1ea1m \u0111\u1ea5t. H\u00edt v\u00e0o m\u1edf ch\u1ecf ti\u1ebfn l\u00ean ph\u00eda tr\u01b0\u1edbc&#8230; ng\u01b0\u1edbc c\u1ed5 l\u00ean. Ch\u1ed1ng th\u1eb3ng tay l\u00ean.<br \/>\n&#8211; Th\u1edf ra n\u00e2ng m\u00f4ng l\u00ean l\u00f9i v\u1ec1 ph\u00eda sau, l\u00f9i v\u1ec1 ph\u00eda sau, m\u00f4ng ch\u1ea1m g\u00f3t, tr\u00e1n ch\u1ea1m \u0111\u1ea5t.<br \/>\n4-\u00a0H\u00edt v\u00e0o t\u1eeb t\u1eeb ng\u01b0\u1edbc c\u1ed5 l\u00ean. Th\u1edf ra ti\u1ebfn l\u00ean ph\u00eda tr\u01b0\u1edbc c\u00e0m ch\u1ea1m \u0111\u1ea5t. H\u00edt v\u00e0o m\u1edf ch\u1ecf ti\u1ebfn l\u00ean ph\u00eda tr\u01b0\u1edbc&#8230; ng\u01b0\u1edbc c\u1ed5 l\u00ean. Ch\u1ed1ng th\u1eb3ng tay l\u00ean.<br \/>\n&#8211; Th\u1edf ra n\u00e2ng m\u00f4ng l\u00ean l\u00f9i v\u1ec1 ph\u00eda sau, l\u00f9i v\u1ec1 ph\u00eda sau, m\u00f4ng ch\u1ea1m g\u00f3t, tr\u00e1n ch\u1ea1m \u0111\u1ea5t.<br \/>\nL\u1ea7n th\u1ee9 5- H\u00edt v\u00e0o t\u1eeb t\u1eeb ng\u01b0\u1edbc c\u1ed5 l\u00ean. Th\u1edf ra ti\u1ebfn l\u00ean ph\u00eda tr\u01b0\u1edbc c\u00e0m ch\u1ea1m \u0111\u1ea5t. H\u00edt v\u00e0o m\u1edf ch\u1ecf ti\u1ebfn l\u00ean ph\u00eda tr\u01b0\u1edbc&#8230; ng\u01b0\u1edbc c\u1ed5 l\u00ean. Ch\u1ed1ng th\u1eb3ng tay l\u00ean&#8230;. gi\u1eef y\u00ean b\u1ea5t \u0111\u1ed9ng. H\u00edt v\u00e0o b\u1ee5ng ph\u00ecnh ra, th\u1edf ra c\u1ed1 g\u1eafng th\u00f3p b\u1ee5ng v\u00e0o. Th\u1eddi gian 3O gi\u00e2y.<\/p>\n<p>CHU\u1ea8N B\u1eca K\u1ebeT TH\u00daC: Ng\u00e3 \u0111\u1ea7u ra ph\u00eda sau. Ch\u1ed1ng th\u1eb3ng tay l\u00ean&#8230; m\u1ea1nh, m\u1ea1nh h\u01a1n, m\u1ea1nh h\u01a1n n\u1eefa, m\u1ea1nh t\u1ed1i \u0111a &#8230;\u00ed&#8230; \u00ed&#8230;\u00ed&#8230; Th\u00f4i! T\u1eeb t\u1eeb n\u00e2ng m\u00f4ng l\u00ean l\u00f9i v\u1ec1 ph\u00eda sau, l\u00f9i v\u1ec1 ph\u00eda sau m\u00f4ng ch\u1ea1m g\u00f3t, tr\u00e1n ch\u1ea1m \u0111\u1ea5t. Hai b\u00e0n tay \u00fap \u0111\u1eb7t ch\u1ed3ng l\u00ean nhau. Tr\u00e1n n\u1eafm tr\u00ean l\u01b0ng b\u00e0n tay, 2 ch\u1ecf m\u1edf r\u1ed9ng sang 2 b\u00ean&#8230; ngh\u0129! Th\u1eddi gian 3O gi\u00e2y.<\/p>\n<p>Th\u01b0 gi\u00e3n, n\u1eb1m ng\u1eeda th\u01b0 gi\u00e3n. C\u1ea3m nh\u1eadn to\u00e0n th\u00e2n. Th\u1eddi gian 1 ph\u00fat<\/p>\n<p>\u0110\u1ed8NG T\u00c1C 5: \u0110\u1ed8NG T\u00c1C CON B\u00d2<\/p>\n<p>T\u01af TH\u1ebe CHU\u1ea8N B\u1eca: Qu\u1ef3 g\u1ed1i, \u0111\u00f9i v\u00e0 c\u1eb3ng ch\u00e2n 90 \u0111\u1ed9. Hai \u0111\u1ea7u g\u1ed1i dang r\u1ed9ng b\u1eb1ng vai, hai b\u00e0n ch\u00e2n du\u1ed7i th\u1eb3ng. Hai ch\u1ecf ch\u1ea1m \u0111\u1ea5t. Hai b\u00e0n tay m\u1edf r\u1ed9ng v\u00e0 n\u00e2ng c\u00e0m l\u00ean.<\/p>\n<p>&#8211; B\u1eaft \u0111\u1ea7u b\u1eb1ng m\u1ed9t h\u01a1i th\u1edf ra&#8230; th\u1edf ra&#8230;<\/p>\n<p>1- H\u00edt v\u00e0o t\u1eeb t\u1eeb l\u00f9i m\u00f4ng v\u1ec1 ph\u00eda sau.<\/p>\n<p>&#8211; Th\u1edf ra tr\u1edf v\u1ec1 t\u01b0 th\u1ebf ban \u0111\u1ea7u.<\/p>\n<p>2- H\u00edt v\u00e0o t\u1eeb t\u1eeb l\u00f9i m\u00f4ng v\u1ec1 ph\u00eda sau.<\/p>\n<p>&#8211; Th\u1edf ra tr\u1edf v\u1ec1 t\u01b0 th\u1ebf ban \u0111\u1ea7u.<\/p>\n<p>3- H\u00edt v\u00e0o t\u1eeb t\u1eeb l\u00f9i m\u00f4ng v\u1ec1 ph\u00eda sau.<\/p>\n<p>&#8211; Th\u1edf ra tr\u1edf v\u1ec1 t\u01b0 th\u1ebf ban \u0111\u1ea7u.<\/p>\n<p>4- H\u00edt v\u00e0o t\u1eeb t\u1eeb l\u00f9i m\u00f4ng v\u1ec1 ph\u00eda sau.<\/p>\n<p>&#8211; Th\u1edf ra tr\u1edf v\u1ec1 t\u01b0 th\u1ebf ban \u0111\u1ea7u.<\/p>\n<p>L\u1ea7n th\u1ee9 5-\u00a0H\u00edt v\u00e0o t\u1eeb t\u1eeb l\u00f9i m\u00f4ng v\u1ec1 ph\u00eda sau, l\u00f9i m\u00f4ng v\u1ec1 ph\u00eda sau, gi\u1eef y\u00ean b\u1ea5t \u0111\u1ed9ng.\u00a0H\u00edt v\u00e0o b\u1ee5ng ph\u00ecnh ra, th\u1edf ra c\u1ed1 g\u1eafng th\u00f3p b\u1ee5ng v\u00e0o. Th\u1eddi gian 3O gi\u00e2y.<\/p>\n<p>CHU\u1ea8N B\u1eca K\u1ebeT TH\u00daC: H\u00edt v\u00e0o b\u1ee5ng ph\u00ecnh ra&#8230; ng\u01b0ng th\u1edf. L\u00f9i m\u00f4ng v\u1ec1 ph\u00eda sau, l\u00f9i v\u1ec1 ph\u00eda sau&#8230; c\u0103ng gi\u00e3n t\u1ed1i \u0111a&#8230; \u00ed&#8230; \u00ed&#8230; \u00ed&#8230; Th\u00f4i! t\u1eeb t\u1eeb h\u1ea1 tay xu\u1ed1ng. Hai b\u00e0n tay \u00fap \u0111\u1eb7t ch\u1ed3ng l\u00ean nhau, c\u00e0m n\u1eb3m tr\u00ean l\u01b0ng b\u00e0n tay. Ngh\u0129 1 ph\u00fat.<\/p>\n<p>\u0110\u1ed8NG T\u00c1C 6: \u0110\u1ed8NG T\u00c1C V\u1eb6N M\u00ccNH, NGHI\u00caNG L\u01af\u1edcN.<\/p>\n<p>T\u01af TH\u1ebe CHU\u1ea8N B\u1eca: Ng\u1ed3i b\u00e1n gi\u00e0, 2 b\u00e0n tay \u00fap \u0111\u1ec3 tr\u00ean \u0111\u1ea7u g\u1ed1i. \u0110\u1ea7u, c\u1ed5 v\u00e0 l\u01b0ng th\u1eb3ng.<\/p>\n<p>&#8211; B\u1eaft \u0111\u1ea7u b\u1eb1ng m\u1ed9t h\u01a1i th\u1edf ra&#8230; th\u1edf ra&#8230;<\/p>\n<p>1- H\u00edt v\u00e0o quay \u0111\u1ea7u sang ph\u1ea3i, v\u1eb7n m\u00ecnh sang ph\u1ea3i.<\/p>\n<p>&#8211; Th\u1edf ra t\u1eeb t\u1eeb nghi\u00eang l\u01b0\u1eddn qua ph\u1ea3i&#8230; t\u1eeb t\u1eeb xu\u1ed1ng&#8230; xu\u1ed1ng.. m\u00e1 tr\u00e1i ch\u1ea1m g\u1ed1i ph\u1ea3i.<\/p>\n<p>2- H\u00edt v\u00e0o t\u1eeb t\u1eeb l\u00ean&#8230; l\u00ean&#8230; l\u00ean quay \u0111\u1ea7u sang tr\u00e1i v\u1eb7n m\u00ecnh sang tr\u00e1i.<\/p>\n<p>&#8211;\u00a0Th\u1edf ra t\u1eeb t\u1eeb nghi\u00eang l\u01b0\u1eddn qua tr\u00e1i&#8230; t\u1eeb t\u1eeb xu\u1ed1ng&#8230; xu\u1ed1ng.. m\u00e1 ph\u1ea3i ch\u1ea1m g\u1ed1i tr\u00e1i.<\/p>\n<p>3-\u00a0H\u00edt v\u00e0o t\u1eeb t\u1eeb l\u00ean&#8230; l\u00ean&#8230; l\u00ean quay \u0111\u1ea7u sang ph\u1ea3i v\u1eb7n m\u00ecnh sang ph\u1ea3i.<\/p>\n<p>&#8211;\u00a0Th\u1edf ra t\u1eeb t\u1eeb nghi\u00eang l\u01b0\u1eddn qua ph\u1ea3i&#8230; t\u1eeb t\u1eeb xu\u1ed1ng&#8230; xu\u1ed1ng.. m\u00e1 tr\u00e1i ch\u1ea1m g\u1ed1i ph\u1ea3i.<\/p>\n<p>4-\u00a0H\u00edt v\u00e0o t\u1eeb t\u1eeb l\u00ean&#8230; l\u00ean&#8230; l\u00ean quay \u0111\u1ea7u sang tr\u00e1i v\u1eb7n m\u00ecnh sang tr\u00e1i.<\/p>\n<p>&#8211;\u00a0Th\u1edf ra t\u1eeb t\u1eeb nghi\u00eang l\u01b0\u1eddn qua tr\u00e1i&#8230; t\u1eeb t\u1eeb xu\u1ed1ng&#8230; xu\u1ed1ng.. m\u00e1 ph\u1ea3i ch\u1ea1m g\u1ed1i tr\u00e1i.<\/p>\n<p>5- H\u00edt v\u00e0o t\u1eeb t\u1eeb l\u00ean\u2026 l\u00ean\u2026 l\u00ean quay \u0111\u1ea7u sang ph\u1ea3i v\u1eb7n m\u00ecnh sang ph\u1ea3i.<\/p>\n<p>\u2013\u00a0Th\u1edf ra t\u1eeb t\u1eeb nghi\u00eang l\u01b0\u1eddn qua ph\u1ea3i\u2026 t\u1eeb t\u1eeb xu\u1ed1ng\u2026 xu\u1ed1ng.. m\u00e1 tr\u00e1i ch\u1ea1m g\u1ed1i ph\u1ea3i.<\/p>\n<p>6-\u00a0H\u00edt v\u00e0o t\u1eeb t\u1eeb l\u00ean\u2026 l\u00ean\u2026 l\u00ean quay \u0111\u1ea7u sang tr\u00e1i v\u1eb7n m\u00ecnh sang tr\u00e1i.<\/p>\n<p>\u2013\u00a0Th\u1edf ra t\u1eeb t\u1eeb nghi\u00eang l\u01b0\u1eddn qua tr\u00e1i\u2026 t\u1eeb t\u1eeb xu\u1ed1ng\u2026 xu\u1ed1ng.. m\u00e1 ph\u1ea3i ch\u1ea1m g\u1ed1i tr\u00e1i.<\/p>\n<p>7- H\u00edt v\u00e0o t\u1eeb t\u1eeb l\u00ean\u2026 l\u00ean\u2026 l\u00ean quay \u0111\u1ea7u sang ph\u1ea3i v\u1eb7n m\u00ecnh sang ph\u1ea3i.<\/p>\n<p>\u2013\u00a0Th\u1edf ra t\u1eeb t\u1eeb nghi\u00eang l\u01b0\u1eddn qua ph\u1ea3i\u2026 t\u1eeb t\u1eeb xu\u1ed1ng\u2026 xu\u1ed1ng.. m\u00e1 tr\u00e1i ch\u1ea1m g\u1ed1i ph\u1ea3i.<\/p>\n<p>8-\u00a0H\u00edt v\u00e0o t\u1eeb t\u1eeb l\u00ean\u2026 l\u00ean\u2026 l\u00ean quay \u0111\u1ea7u sang tr\u00e1i v\u1eb7n m\u00ecnh sang tr\u00e1i.<\/p>\n<p>\u2013\u00a0Th\u1edf ra t\u1eeb t\u1eeb nghi\u00eang l\u01b0\u1eddn qua tr\u00e1i\u2026 t\u1eeb t\u1eeb xu\u1ed1ng\u2026 xu\u1ed1ng.. m\u00e1 ph\u1ea3i ch\u1ea1m g\u1ed1i tr\u00e1i.<\/p>\n<p>L\u1ea7n th\u1ee9 9- H\u00edt v\u00e0o t\u1eeb t\u1eeb l\u00ean\u2026 l\u00ean\u2026 l\u00ean quay \u0111\u1ea7u sang ph\u1ea3i v\u1eb7n m\u00ecnh sang ph\u1ea3i.<\/p>\n<p>\u2013\u00a0Th\u1edf ra t\u1eeb t\u1eeb nghi\u00eang l\u01b0\u1eddn qua ph\u1ea3i\u2026 t\u1eeb t\u1eeb xu\u1ed1ng\u2026 xu\u1ed1ng.. m\u00e1 tr\u00e1i ch\u1ea1m g\u1ed1i ph\u1ea3i&#8230; gi\u1eef y\u00ean b\u1ea5t \u0111\u1ed9ng.\u00a0H\u00edt v\u00e0o b\u1ee5ng ph\u00ecnh ra, th\u1edf ra c\u1ed1 g\u1eafng th\u00f3p b\u1ee5ng v\u00e0o. Th\u1eddi gian 1 ph\u00fat.<\/p>\n<p>CHU\u1ea8N B\u1eca K\u1ebeT TH\u00daC: H\u00edt v\u00e0o b\u1ee5ng ph\u00ecnh ra, th\u1edf ra v\u1eb7n, v\u1eb7n m\u1ea1nh, m\u1ea1nh h\u01a1n, m\u1ea1nh h\u01a1n n\u1eefa, m\u1ea1nh t\u1ed1i \u0111a&#8230; t\u1ed1i \u0111a&#8230; t\u1ed1i \u0111a&#8230; \u00ed&#8230; \u00ed&#8230; \u00ed&#8230; Th\u00f4i! t\u1eeb t\u1eeb l\u00ean&#8230; l\u00ean&#8230; l\u00ean&#8230; H\u00edt v\u00e0o t\u1eeb t\u1eeb quay \u0111\u1ea7u sang tr\u00e1i v\u1eb7n m\u00ecnh sang tr\u00e1i.<\/p>\n<p>Th\u1edf ra t\u1eeb t\u1eeb nghi\u00eang l\u01b0\u1eddn qua tr\u00e1i\u2026 t\u1eeb t\u1eeb xu\u1ed1ng\u2026 xu\u1ed1ng.. m\u00e1 ph\u1ea3i ch\u1ea1m g\u1ed1i tr\u00e1i&#8230; gi\u1eef y\u00ean b\u1ea5t \u0111\u1ed9ng.\u00a0H\u00edt v\u00e0o b\u1ee5ng ph\u00ecnh ra, th\u1edf ra c\u1ed1 g\u1eafng th\u00f3p b\u1ee5ng v\u00e0o. Th\u1eddi gian 1 ph\u00fat.<\/p>\n<p>CHU\u1ea8N B\u1eca K\u1ebeT TH\u00daC: H\u00edt v\u00e0o b\u1ee5ng ph\u00ecnh ra, th\u1edf ra v\u1eb7n, v\u1eb7n m\u1ea1nh, m\u1ea1nh h\u01a1n, m\u1ea1nh h\u01a1n n\u1eefa, m\u1ea1nh t\u1ed1i \u0111a&#8230; t\u1ed1i \u0111a&#8230; t\u1ed1i \u0111a&#8230; \u00ed&#8230; \u00ed&#8230; \u00ed&#8230; Th\u00f4i! t\u1eeb t\u1eeb l\u00ean&#8230; l\u00ean&#8230; l\u00ean&#8230;<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>6 \u0110\u1ed8NG T\u00c1C YOGA GI\u00daP C\u1ed8T S\u1ed0NG D\u1ebaO DAI, KH\u1eceE M\u1ea0NH. C\u1ea2I THI\u1ec6N CH\u1ee8C N\u0102NG H\u00d4 H\u1ea4P, TU\u1ea6N HO\u00c0N, TI\u00caU H\u00d3A V\u00c0 B\u00c0I TI\u1ebeT. &#8211; H\u00cdT V\u00c0O B\u1eb0NG M\u0168I, TH\u1ede RA B\u1eb0NG MI\u1ec6NG. PH\u00c1T \u00c2M &#8220;HA&#8221; PH\u00c1T KH\u00d4NG RA TI\u1ebeNG. \u0110\u1ed8NG T\u00c1C 1: \u0110\u1ed8NG T\u00c1C B\u00c0O THAI T\u01af TH\u1ebe CHU\u1ea8N B\u1eca: N\u1eb1m ng\u1eeda, co hai [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":7168,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[112,113],"tags":[],"_links":{"self":[{"href":"http:\/\/www.yogavocuc.com\/index.php?rest_route=\/wp\/v2\/posts\/7167"}],"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=7167"}],"version-history":[{"count":16,"href":"http:\/\/www.yogavocuc.com\/index.php?rest_route=\/wp\/v2\/posts\/7167\/revisions"}],"predecessor-version":[{"id":7244,"href":"http:\/\/www.yogavocuc.com\/index.php?rest_route=\/wp\/v2\/posts\/7167\/revisions\/7244"}],"wp:featuredmedia":[{"embeddable":true,"href":"http:\/\/www.yogavocuc.com\/index.php?rest_route=\/wp\/v2\/media\/7168"}],"wp:attachment":[{"href":"http:\/\/www.yogavocuc.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=7167"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/www.yogavocuc.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=7167"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/www.yogavocuc.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=7167"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}