{"id":7479,"date":"2023-10-17T09:01:55","date_gmt":"2023-10-17T02:01:55","guid":{"rendered":"http:\/\/www.yogavocuc.com\/?p=7479"},"modified":"2023-10-17T09:04:14","modified_gmt":"2023-10-17T02:04:14","slug":"ban-nen-thuc-hanh-pranayama-truoc-hay-sau-tu-the-asana","status":"publish","type":"post","link":"http:\/\/www.yogavocuc.com\/?p=7479","title":{"rendered":"B\u1ea0N N\u00caN TH\u1ef0C H\u00c0NH PRANAYAMA TR\u01af\u1edaC HAY SAU T\u01af TH\u1ebe [ASANA]"},"content":{"rendered":"\n

B\u1ea1n n\u00ean th\u1ef1c h\u00e0nh Pranayama tr\u01b0\u1edbc hay sau t\u01b0 th\u1ebf \u2013 Asana Yoga?<\/strong><\/p>\n\n\n\n

T\u00f4i r\u1ea5t ng\u1ea1c nhi\u00ean khi bi\u1ebft r\u1eb1ng c\u00e1c gi\u00e1o vi\u00ean Yoga d\u1ea1y th\u1ef1c h\u00e0nh Pranayama (K\u1ef9 Thu\u1eadt Th\u1edf) tr\u01b0\u1edbc c\u00e1c t\u01b0 th\u1ebf Yoga. C\u00f3 m\u1ed9t s\u1ed1 l\u00fd do ch\u00ednh \u0111\u00e1ng t\u1ea1i sao b\u1ea1n n\u00ean s\u1eafp x\u1ebfp th\u1ef1c h\u00e0nh Pranayama v\u00e0o cu\u1ed1i bu\u1ed5i t\u1eadp Yoga. N\u1ebfu b\u1ea1n th\u1ef1c hi\u1ec7n \u0111\u00fang, Pranayama (K\u1ef9 Thu\u1eadt Th\u1edf) s\u1ebd gi\u00fap cho th\u1ef1c h\u00e0nh Yoga c\u1ee7a b\u1ea1n n\u00e2ng l\u00ean m\u1ed9t c\u1ea5p \u0111\u1ed9 cao h\u01a1n. H\u00e3y \u0111\u1ec3 t\u00f4i gi\u1ea3i th\u00edch t\u1ea1i sao Pranayama (K\u1ef9 Thu\u1eadt Th\u1edf) l\u1ea1i \u0111\u01b0\u1ee3c th\u1ef1c h\u00e0nh theo c\u00e1ch th\u1ee9c nh\u01b0 v\u1eady.<\/p>\n\n\n\n

A- \u0110i\u1ec1u G\u00ec \u0110\u1ee7 \u0110i\u1ec1u Ki\u1ec7n Cho Th\u1ef1c H\u00e0nh Pranayama \u2013 K\u1ef9 Thu\u1eadt Th\u1edf?<\/strong><\/p>\n\n\n\n

Tr\u01b0\u1edbc khi ch\u00fang ta \u0111i v\u00e0o c\u00e2u h\u1ecfi, \u201cN\u00ean s\u1eafp x\u1ebfp th\u1ef1c h\u00e0nh Pranayama \u1edf giai \u0111o\u1ea1n n\u00e0o c\u1ee7a bu\u1ed5i t\u1eadp?\u201d, t\u00f4i ph\u1ea3i l\u00e0m r\u00f5 nh\u1eefng g\u00ec t\u00f4i \u0111ang \u0111\u1ec1 c\u1eadp. Khi t\u00f4i \u0111\u1ec1 c\u1eadp \u0111\u1ebfn Pranayama, t\u00f4i mu\u1ed1n n\u00f3i \u0111\u1ebfn c\u00e1c b\u00e0i t\u1eadp th\u1edf c\u1ee7a Hatha Yoga truy\u1ec1n th\u1ed1ng. \u0110\u00f3 l\u00e0: Nadi Shodhana (Th\u1edf M\u0169i Lu\u00e2n Phi\u00ean), Bhastrika (H\u01a1i Th\u1edf \u1ed0ng B\u1ec5), Surya Bhedhan (H\u01a1i Th\u1edf M\u1eb7t Tr\u1eddi \u2013 T\u0103ng m\u1ee9c n\u0103ng l\u01b0\u1ee3ng), Bhramari (H\u01a1i Th\u1edf Con Ong), Sheetali (H\u01a1i Th\u1edf L\u00e0m M\u00e1t), Ujjayi Pranayama (H\u01a1i Th\u1edf Chi\u1ebfn Th\u1eafng \/ \u0110\u1ea1i D\u01b0\u01a1ng) v\u00e0 c\u00f2n m\u1ed9t s\u1ed1 k\u1ef9 thu\u1eadt Pranayama kh\u00e1c n\u1eefa. C\u00e1c k\u1ef9 thu\u1eadt Pranayama n\u00e0y ph\u1ea3i \u0111\u01b0\u1ee3c th\u1ef1c hi\u1ec7n trong t\u01b0 th\u1ebf thi\u1ec1n \u0111\u1ecbnh. Trong tr\u01b0\u1eddng h\u1ee3p \u0111\u1eb7c bi\u1ec7t, n\u1ebfu vi\u1ec7c t\u1eadp luy\u1ec7n \u0111\u00f2i h\u1ecfi c\u00e1c \u0111\u1ed9ng t\u00e1c chuy\u1ec3n \u0111\u1ed9ng, t\u00f4i s\u1ebd kh\u00f4ng coi \u0111\u00e2y l\u00e0 th\u1ef1c h\u00e0nh Pranayama.<\/p>\n\n\n\n

Ng\u00e0y nay, c\u00e1c k\u1ef9 thu\u1eadt th\u1edf nh\u1eb9 nh\u00e0ng kh\u00e1c nhau c\u0169ng \u0111\u01b0\u1ee3c g\u1ecdi l\u00e0 th\u1ef1c h\u00e0nh Pranayama, do m\u1ed9t s\u1ed1 gi\u00e1o vi\u00ean Yoga kh\u00f4ng c\u00f3 ki\u1ebfn th\u1ee9c v\u1ec1 Pranayama. Th\u1eadm ch\u00ed m\u1ed9t s\u1ed1 gi\u00e1o vi\u00ean \u0111\u00e3 \u0111\u1eb7t t\u00ean cho m\u1ed9t v\u00e0i ph\u01b0\u01a1ng ph\u00e1p h\u00edt-th\u1edf s\u00e2u b\u1eb1ng b\u1ee5ng l\u00e0 th\u1ef1c h\u00e0nh Pranayama. Tuy nhi\u00ean, Pranayama trong Hatha Yoga l\u00e0 nh\u1eefng K\u1ef9 Thu\u1eadt Th\u1edf nghi\u00eam ng\u1eb7t bao g\u1ed3m k\u1ef9 thu\u1eadt Gi\u1eef H\u01a1i Th\u1edf (N\u00edn th\u1edf) \u2013 Kumbhaka ho\u1eb7c h\u00edt-th\u1edf r\u1ea5t ch\u1eadm.<\/p>\n\n\n\n

B- C\u00e1c B\u1eadc Th\u1ea7y Yogi Th\u1eddi C\u1ed5 \u0110\u1ea1i Coi Th\u1ef1c H\u00e0nh Pranayama V\u00e0 Gi\u1eef H\u01a1i Th\u1edf (Kumbhaka) R\u1ea5t Quan Tr\u1ecdng<\/strong><\/p>\n\n\n\n

Th\u1ef1c h\u00e0nh Pranayama \u0111\u00e3 t\u1ed3n t\u1ea1i t\u1eeb l\u00e2u \u0111\u1eddi tr\u01b0\u1edbc khi xu\u1ea5t hi\u1ec7n c\u00e1c b\u00e0i t\u1eadp th\u1ec3 ch\u1ea5t (Asana \u2013 T\u01b0 th\u1ebf), th\u1ee9 \u0111\u00e3 h\u00ecnh th\u00e0nh n\u00ean Yoga ng\u00e0y nay. Trong c\u00e1c v\u0103n b\u1ea3n c\u1ed5 ti\u1ebfng Ph\u1ea1n v\u1ec1 Hatha Yoga \u0111\u00e3 \u0111\u1ec1 c\u1eadp, \u201cAsana\u201d l\u00fac ban \u0111\u1ea7u n\u00f3 l\u00e0 \u201cT\u01b0 Th\u1ebf\u201d \u0111\u1ec3 b\u1ea1n ng\u1ed3i thi\u1ec1n v\u00e0 l\u00e0 \u201cT\u01b0 Th\u1ebf\u201d \u0111\u1ec3 th\u1ef1c h\u00e0nh c\u00e1c b\u00e0i t\u1eadp th\u1edf Pranayama. C\u00e1c t\u01b0 th\u1ebf c\u1ee7a Yoga ng\u00e0y nay, h\u1ea7u h\u1ebft \u2018Tu\u1ed5i \u0111\u1eddi\u2019 c\u1ee7a ch\u00fang kh\u00f4ng qu\u00e1 m\u1ed9t tr\u0103m n\u0103m.<\/p>\n\n\n\n

Ngay t\u1eeb th\u1eddi c\u1ed5 \u0111\u1ea1i, th\u1ef1c h\u00e0nh Pranayama \u0111\u01b0\u1ee3c coi l\u00e0 r\u1ea5t kh\u00f3. M\u1ed9t s\u1ed1 Yogi th\u1eadm ch\u00ed c\u00f2n \u0111\u00e1nh \u0111\u1ed3ng n\u00f3 v\u1edbi ch\u1ee7 ngh\u0129a kh\u1ed5 h\u1ea1nh. Ph\u01b0\u01a1ng ph\u00e1p th\u1ef1c h\u00e0nh quan tr\u1ecdng c\u1ee7a Pranayama k\u1ebft h\u1ee3p v\u1edbi vi\u1ec7c gi\u1eef (n\u00edn) h\u01a1i th\u1edf, \u0111\u01b0\u1ee3c \u0111\u1ec1 c\u1eadp trong r\u1ea5t nhi\u1ec1u v\u0103n b\u1ea3n ti\u1ebfng Ph\u1ea1n v\u1ec1 Hatha Yoga.<\/p>\n\n\n\n

C- Truy\u1ec1n Th\u1ed1ng Yoga C\u1ed5 X\u01b0a Th\u1ef1c H\u00e0nh Pranayama Sau Th\u1ef1c H\u00e0nh Asana<\/strong><\/p>\n\n\n\n

Theo hi\u1ec3u bi\u1ebft c\u1ee7a t\u00f4i, t\u1ea5t c\u1ea3 c\u00e1c truy\u1ec1n th\u1ed1ng Yoga c\u1ed5 x\u01b0a \u0111\u1ec1u s\u1eafp x\u1ebfp th\u1ef1c h\u00e0nh Pranayama sau c\u00e1c t\u01b0 th\u1ebf Yoga. Logic l\u00e0, b\u1ea1n b\u1eaft \u0111\u1ea7u v\u1edbi th\u1ef1c h\u00e0nh \u2018Th\u00f4\u2019 r\u1ed3i ti\u1ebfn d\u1ea7n \u0111\u1ebfn th\u1ef1c h\u00e0nh \u2018Tinh t\u1ebf\u2019.<\/p>\n\n\n\n

\u0110i\u1ec1u n\u00e0y kh\u00f4ng c\u00f3 ngh\u0129a l\u00e0 b\u1ea1n ph\u1ea3i thu\u1ea7n th\u1ee5c c\u00e1c b\u00e0i t\u1eadp Yoga th\u1ec3 ch\u1ea5t tr\u01b0\u1edbc khi b\u1eaft \u0111\u1ea7u th\u1ef1c h\u00e0nh Pranayama. N\u00f3 c\u00f3 ngh\u0129a l\u00e0, khi b\u1ea1n k\u1ebft h\u1ee3p c\u00e1c ph\u01b0\u01a1ng ph\u00e1p n\u00e0y v\u1edbi nhau, c\u00e1c T\u01b0 Th\u1ebf (Asana) n\u00ean th\u1ef1c hi\u1ec7n tr\u01b0\u1edbc. B\u1edfi v\u00ec, th\u1ef1c h\u00e0nh tr\u01b0\u1edbc s\u1ebd lu\u00f4n \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn th\u1ef1c h\u00e0nh ti\u1ebfp sau \u0111\u00f3. C\u00e1c T\u01b0 Th\u1ebf (Asana) n\u00ean h\u1ed7 tr\u1ee3 cho c\u00e1c b\u00e0i t\u1eadp Pranayama, v\u00ec th\u1ef1c h\u00e0nh Pranayama t\u00e1c \u0111\u1ed9ng \u1edf m\u1ee9c \u0111\u1ed9 s\u00e2u h\u01a1n \u0111\u1ed1i v\u1edbi c\u01a1 th\u1ec3 v\u00e0 t\u00e2m tr\u00ed. N\u1ebfu b\u1ea1n th\u1ef1c hi\u1ec7n c\u00e1c k\u1ef9 thu\u1eadt l\u00e0m s\u1ea1ch c\u01a1 th\u1ec3, nh\u01b0 Jala Neti (L\u00e0m s\u1ea1ch m\u0169i), b\u1ea1n c\u0169ng n\u00ean th\u1ef1c hi\u1ec7n ch\u00fang tr\u01b0\u1edbc Pranayama.<\/p>\n\n\n\n

D- Pranayama R\u1ea5t Kh\u00f3, Nh\u01b0ng Sau Khi Th\u1ef1c H\u00e0nh T\u01b0 Th\u1ebf \u2013 Asana S\u1ebd L\u00e0m Cho N\u00f3 Tr\u1edf N\u00ean D\u1ec5 D\u00e0ng H\u01a1n<\/strong><\/p>\n\n\n\n

Ph\u1ea3i m\u1ea5t nhi\u1ec1u n\u0103m luy\u1ec7n t\u1eadp th\u01b0\u1eddng xuy\u00ean \u0111\u1ec3 th\u00e0nh th\u1ea1o Pranayama m\u1ed9t c\u00e1ch \u0111\u1ea7y \u0111\u1ee7. Nh\u01b0ng khi th\u1ef1c hi\u1ec7n \u0111\u00fang ph\u01b0\u01a1ng ph\u00e1p, ngay c\u1ea3 ng\u01b0\u1eddi m\u1edbi t\u1eadp luy\u1ec7n c\u0169ng \u0111\u01b0\u1ee3c h\u01b0\u1edfng l\u1ee3i \u0111\u00e1ng k\u1ec3 t\u1eeb n\u00f3. \u0110\u00e2y l\u00e0 l\u00fd do quan tr\u1ecdng, t\u1ea1i sao b\u1ea1n ph\u1ea3i \u0111\u01b0\u1ee3c h\u01b0\u1edbng d\u1eabn b\u1edfi m\u1ed9t gi\u00e1o vi\u00ean Yoga c\u00f3 kinh nghi\u1ec7m.<\/p>\n\n\n\n

C\u00e1c ph\u01b0\u01a1ng ph\u00e1p Gi\u1eef H\u01a1i Th\u1edf (Kumbhaka) \u0111\u01b0\u1ee3c \u0111\u1ec1 c\u1eadp trong truy\u1ec1n th\u1ed1ng Hatha Yoga c\u1ed5 x\u01b0a r\u1ea5t \u1ea5n t\u01b0\u1ee3ng. \u0110\u1ec3 b\u1eaft \u0111\u1ea7u h\u00e0nh tr\u00ecnh ch\u1ebf ng\u1ef1 h\u01a1i th\u1edf, b\u1ea1n c\u1ea7n \u0111\u1ea3m b\u1ea3o r\u1eb1ng tinh th\u1ea7n c\u1ee7a b\u1ea1n \u0111ang \u1edf tr\u1ea1ng th\u00e1i c\u00e2n b\u1eb1ng v\u00e0 ph\u00f9 h\u1ee3p. Khi b\u1ea1n th\u1ef1c hi\u1ec7n c\u00e1c t\u01b0 th\u1ebf Yoga m\u1ed9t c\u00e1ch b\u00ecnh t\u0129nh, c\u00f3 \u00fd th\u1ee9c, ch\u00fang s\u1ebd \u0111em l\u1ea1i cho c\u01a1 th\u1ec3 v\u00e0 t\u00e2m tr\u00ed b\u1ea1n \u0111i\u1ec1u ki\u1ec7n t\u1ed1t nh\u1ea5t \u0111\u1ec3 chu\u1ea9n b\u1ecb cho th\u1ef1c h\u00e0nh Pranayama.<\/p>\n\n\n\n

E- T\u00e2m Tr\u00ed B\u1ea1n C\u1ea7n L\u1eafng D\u1ecbu Tr\u01b0\u1edbc Khi Th\u1ef1c H\u00e0nh Pranayama<\/strong><\/p>\n\n\n\n

H\u01a1i th\u1edf c\u1ee7a ch\u00fang ta ph\u1ea3n \u00e1nh tr\u1ea1ng th\u00e1i t\u00e2m tr\u00ed c\u1ee7a ch\u00fang ta. Khi ch\u00fang ta b\u1ecb k\u00edch \u0111\u1ed9ng, h\u01a1i th\u1edf tr\u1edf n\u00ean nhanh v\u00e0 kh\u00f4ng \u0111\u1ec1u \u0111\u1eb7n. Khi ch\u00fang ta th\u01b0 gi\u00e3n, h\u01a1i th\u1edf s\u1ebd s\u00e2u, ch\u1eadm v\u00e0 \u0111\u1ec1u \u0111\u1eb7n. Th\u00f4ng qua th\u1ef1c h\u00e0nh c\u00e1c t\u01b0 th\u1ebf Yoga s\u1ebd gi\u00fap ch\u00fang ta k\u00edch ho\u1ea1t tr\u1ea1ng th\u00e1i t\u00e2m tr\u00ed th\u01b0 gi\u00e3n tr\u01b0\u1edbc khi th\u1ef1c h\u00e0nh Pranayama. C\u00e1c nh\u00e0 khoa h\u1ecdc g\u1ecdi qu\u00e1 tr\u00ecnh n\u00e0y l\u00e0 ph\u1ea3n \u1ee9ng th\u01b0 gi\u00e3n.<\/p>\n\n\n\n

Ph\u1ea3n \u1ee9ng th\u01b0 gi\u00e3n k\u00edch ho\u1ea1t h\u1ec7 th\u1ea7n kinh \u0111\u1ed1i giao c\u1ea3m. \u0110i\u1ec1u n\u00e0y d\u1eabn \u0111\u1ebfn ho\u1ea1t \u0111\u1ed9ng c\u1ee7a \u0111i\u1ec7n n\u00e3o \u0111\u1ed3 gi\u1ea3m xu\u1ed1ng, nh\u1ecbp tim gi\u1ea3m v\u00e0 ch\u1eadm l\u1ea1i, qu\u00e1 tr\u00ecnh trao \u0111\u1ed5i ch\u1ea5t b\u1eaft \u0111\u1ea7u di\u1ec5n ra. L\u01b0\u1ee3ng ho\u00f3c m\u00f4n c\u0103ng th\u1eb3ng \u0111\u01b0\u1ee3c c\u01a1 th\u1ec3 t\u1ea1o ra gi\u1ea3m xu\u1ed1ng v\u00e0 s\u1ef1 c\u0103ng c\u1ee9ng c\u01a1 b\u1eafp gi\u1ea3m d\u1ea7n.<\/p>\n\n\n\n

Khi b\u1ea1n th\u01b0 gi\u00e3n, c\u01a1 th\u1ec3 b\u1ea1n s\u1eed d\u1ee5ng \u00edt \u00f4xy h\u01a1n. Th\u1eadm ch\u00ed khi b\u1ea1n \u1edf trong tr\u1ea1ng th\u00e1i thi\u1ec1n \u0111\u1ecbnh, n\u00e3o c\u1ee7a b\u1ea1n c\u0169ng s\u1eed d\u1ee5ng \u00edt \u00f4xy h\u01a1n. Do \u0111\u00f3, b\u1ea1n s\u1ebd d\u1ec5 d\u00e0ng n\u00edn th\u1edf h\u01a1n. \u0110\u00e2y l\u00e0 l\u00fd do t\u1ea1i sao c\u00e1c th\u1ee3 l\u1eb7n d\u00e0nh th\u1eddi gian r\u1ea3nh r\u1ed7i \u0111\u1ec3 th\u01b0 gi\u00e3n tr\u01b0\u1edbc khi l\u1eb7n xu\u1ed1ng.<\/p>\n\n\n\n

F- Thi\u1ebft L\u1eadp S\u1ef1 T\u1eadp Trung T\u00e2m Tr\u00ed Tr\u01b0\u1edbc<\/strong><\/p>\n\n\n\n

Th\u1ef1c h\u00e0nh Pranayama, \u0111\u1eb7c bi\u1ec7t l\u00e0 Nadi Shodhana Pranayama (Th\u1edf M\u0169i Lu\u00e2n Phi\u00ean), ph\u01b0\u01a1ng ph\u00e1p n\u00e0y c\u00f3 th\u1ec3 \u0111\u01b0\u1ee3c coi l\u00e0 th\u1ef1c h\u00e0nh thi\u1ec1n \u0111\u1ecbnh v\u1edbi ph\u1ea3n \u1ee9ng t\u1ee9c th\u00ec. Khi kh\u1ea3 n\u0103ng h\u00edt-th\u1edf c\u1ee7a b\u1ea1n b\u1ecb h\u1ea1n ch\u1ebf v\u1ec1 dung t\u00edch kh\u00f4ng kh\u00ed (kh\u00f4ng \u0111\u1ee7 d\u01b0\u1ee1ng kh\u00ed), n\u1ebfu b\u1ea1n m\u1ea5t t\u1eadp trung ch\u1ec9 trong m\u1ed9t \u00fd ngh\u0129, n\u00f3 c\u00f3 th\u1ec3 khi\u1ebfn b\u1ea1n m\u1ea5t th\u0103ng b\u1eb1ng.<\/p>\n\n\n\n

M\u1ed9t khi vi\u1ec7c gi\u1eef h\u01a1i th\u1edf (n\u00edn th\u1edf) b\u1eaft \u0111\u1ea7u tr\u1edf n\u00ean kh\u00f3 ch\u1ecbu, b\u1ea1n c\u1ea7n ph\u1ea3i duy tr\u00ec s\u1ef1 t\u1ec9nh t\u00e1o \u0111\u1ec3 v\u01b0\u1ee3t qua c\u1ea3m gi\u00e1c n\u00e0y. B\u1ea1n ph\u1ea3i khi\u1ebfn cho c\u1ea3m gi\u00e1c n\u00e0y kh\u00f4ng \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn b\u1ea1n. N\u1ebfu kh\u00f4ng, th\u1ef1c h\u00e0nh c\u1ee7a b\u1ea1n b\u1eaft \u0111\u1ea7u tr\u1edf n\u00ean kh\u00f3 kh\u0103n h\u01a1n. Khi b\u1ea1n g\u1eafng s\u1ee9c \u0111\u1ec3 gi\u1eef h\u01a1i th\u1edf, b\u1ea1n s\u1ebd ti\u00eau hao nhi\u1ec1u \u00f4xy h\u01a1n, v\u00e0 c\u1ea3m gi\u00e1c kh\u00f3 ch\u1ecbu s\u1ebd gia t\u0103ng h\u01a1n tr\u01b0\u1edbc.<\/p>\n\n\n\n

Th\u1ef1c h\u00e0nh c\u00e1c t\u01b0 th\u1ebf Yoga ch\u1eadm r\u00e3i l\u00e0 c\u00e1ch t\u1ed1t nh\u1ea5t \u0111\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c s\u1ef1 b\u00ecnh t\u0129nh v\u00e0 t\u1eadp trung. C\u00e1c t\u01b0 th\u1ebf nh\u1ecbp \u0111\u1ed9 nhanh c\u0169ng t\u1ed1t, nh\u01b0ng b\u1ea1n n\u00ean th\u1ef1c hi\u1ec7n m\u1ed9t s\u1ed1 t\u01b0 th\u1ebf th\u01b0 gi\u00e3n \u1edf cu\u1ed1i bu\u1ed5i t\u1eadp, tr\u01b0\u1edbc khi chuy\u1ec3n sang c\u00e1c b\u00e0i t\u1eadp th\u1edf Pranayama.<\/p>\n\n\n\n

G- B\u1ea1n C\u1ea7n Nhi\u1ec1u Th\u1eddi Gian \u0110\u1ec3 Ti\u00eau H\u00f3a Th\u1ee9c \u0102n<\/strong><\/p>\n\n\n\n

\u0110\u1ec3 c\u00f3 c\u1ea3m gi\u00e1c tho\u1ea3i m\u00e1i trong th\u1ef1c h\u00e0nh c\u00e1c t\u01b0 th\u1ebf Yoga, b\u1ea1n ph\u1ea3i ti\u00eau h\u00f3a s\u1ed1 l\u01b0\u1ee3ng th\u1ee9c \u0103n tr\u01b0\u1edbc \u0111\u00f3. \u0110\u1ed1i v\u1edbi th\u1ef1c h\u00e0nh Pranayama \u0111i\u1ec1u n\u00e0y th\u1eadm ch\u00ed c\u00f2n quan tr\u1ecdng h\u01a1n nhi\u1ec1u.<\/p>\n\n\n\n

Trong kinh \u0111i\u1ec3n Hatha Yoga, nhi\u1ec1u l\u1ea7n ng\u01b0\u1eddi ta khuy\u00ean r\u1eb1ng, m\u1ed7i Yogi n\u00ean ki\u1ec3m so\u00e1t th\u00f3i quen \u0103n u\u1ed1ng c\u1ee7a m\u00ecnh \u0111\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c l\u1ee3i \u00edch trong th\u1ef1c h\u00e0nh Pranayama. Nh\u01b0ng b\u1ea1n kh\u00f4ng c\u1ea7n ph\u1ea3i \u0111\u1ecdc c\u00e1c v\u0103n b\u1ea3n ti\u1ebfng Ph\u1ea1n c\u1ed5 x\u01b0a \u0111\u1ec3 hi\u1ec3u r\u00f5 t\u1ea7m quan tr\u1ecdng c\u1ee7a n\u00f3. B\u1edfi v\u00ec, b\u1ea5t c\u1ee9 ai \u0111\u00e3 c\u1ed1 g\u1eafng h\u00edt-th\u1edf ch\u1eadm v\u00e0 s\u00e2u m\u00e0 ch\u01b0a ti\u00eau h\u00f3a h\u1ebft th\u1ee9c \u0103n s\u1ebd c\u1ea3m nh\u1eadn s\u1ef1 kh\u00f3 ch\u1ecbu nh\u01b0 th\u1ebf n\u00e0o.<\/p>\n\n\n\n

V\u1ea5n \u0111\u1ec1 ti\u00eau h\u00f3a th\u1ee9c \u0103n t\u1ef1 n\u00f3 l\u00e0 m\u1ed9t l\u00fd do ph\u00f9 h\u1ee3p n\u1eefa \u0111\u1ec3 s\u1eafp x\u1ebfp th\u1ef1c h\u00e0nh Pranayama sau c\u00e1c t\u01b0 th\u1ebf Yoga. T\u1ed1t nh\u1ea5t, b\u1ea1n n\u00ean \u0111\u1ee3i b\u1ed1n gi\u1edd \u0111\u1ed3ng h\u1ed3 sau b\u1eefa \u0103n cu\u1ed1i c\u00f9ng. M\u1ed9t bu\u1ed5i t\u1eadp t\u01b0 th\u1ebf Yoga ph\u00f9 h\u1ee3p s\u1ebd cho b\u1ea1n th\u00eam 1 ti\u1ebfng t\u1edbi 1 ti\u1ebfng r\u01b0\u1ee1i (bu\u1ed5i t\u1eadp 60 ho\u1eb7c 90 ph\u00fat) \u0111\u1ec3 ti\u00eau h\u00f3a th\u1ee9c \u0103n. H\u01a1n n\u1eefa, khi b\u1ea1n th\u1ef1c hi\u1ec7n c\u00e1c t\u01b0 th\u1ebf m\u1ed9t c\u00e1ch b\u00ecnh t\u0129nh, ch\u00fang s\u1ebd th\u00fac \u0111\u1ea9y nhanh qu\u00e1 tr\u00ecnh ti\u00eau h\u00f3a. Th\u00f4ng qua th\u1ef1c h\u00e0nh c\u00e1c t\u01b0 th\u1ebf Yoga, b\u1ea1n s\u1ebd c\u00f3 th\u00eam th\u1eddi gian ti\u00eau h\u00f3a th\u1ee9c \u0103n \u0111\u1ec3 h\u1ed7 tr\u1ee3 cho th\u1ef1c h\u00e0nh Pranayama c\u1ee7a m\u00ecnh.<\/p>\n\n\n\n

H- Khi Pranayama Th\u1ef1c Hi\u1ec7n Tr\u01b0\u1edbc S\u1ebd Mang L\u1ea1i \u00cdt L\u1ee3i \u00cdch Cho Th\u1ef1c H\u00e0nh T\u01b0 Th\u1ebf Yoga<\/strong><\/p>\n\n\n\n

L\u00fd do h\u1ee3p l\u00fd \u0111\u1ec3 th\u1ef1c h\u00e0nh Pranayama tr\u01b0\u1edbc t\u01b0 th\u1ebf Yoga l\u00e0, n\u1ebfu Pranayama t\u00e1c \u0111\u1ed9ng t\u00edch c\u1ef1c \u0111\u1ebfn th\u1ef1c h\u00e0nh t\u01b0 th\u1ebf Yoga c\u1ee7a b\u1ea1n. Tr\u00ean th\u1ef1c t\u1ebf, m\u1ed9t s\u1ed1 b\u00e0i t\u1eadp th\u1edf nh\u1eb9 nh\u00e0ng nh\u01b0 H\u01a1i Th\u1edf S\u00f3ng \u2013 Wave Breath (m\u1ed9t d\u1ea1ng k\u1ef9 thu\u1eadt th\u1edf \u0111\u01a1n gi\u1ea3n c\u1ee7a \u0111\u1ed9ng t\u00e1c xoa b\u00f3p b\u1ee5ng t\u1ef1 \u0111\u1ed9ng nauli), H\u01a1i Th\u1edf Ho\u00e0n Ch\u1ec9nh \u2013 Complete Breath (Dirga Swasam Pranayama: H\u00edt th\u1edf s\u00e2u b\u1eb1ng b\u1ee5ng), \u0111\u00e2y l\u00e0 c\u00e1c b\u01b0\u1edbc d\u1ea1o \u0111\u1ea7u r\u1ea5t t\u1ed1t cho th\u1ef1c h\u00e0nh t\u01b0 th\u1ebf Yoga.<\/p>\n\n\n\n

Tuy nhi\u00ean, \u0111\u00e2y l\u00e0 nh\u1eefng b\u00e0i t\u1eadp th\u1edf k\u1ebft h\u1ee3p gi\u1eef h\u01a1i th\u1edf trong th\u1eddi gian ng\u1eafn, v\u00e0 ch\u00fang kh\u00f4ng ph\u1ea3i l\u00e0 nh\u1eefng th\u1ef1c h\u00e0nh Pranayama \u0111\u00edch th\u1ef1c. Th\u1ef1c h\u00e0nh Pranayama th\u1ef1c s\u1ef1 t\u00e1c \u0111\u1ed9ng m\u1ed9t c\u00e1ch r\u00f5 r\u00e0ng \u0111\u1ebfn n\u0103ng l\u01b0\u1ee3ng Prana c\u1ee7a b\u1ea1n, n\u00f3 \u0111\u01b0a c\u01a1 th\u1ec3 b\u1ea1n v\u00e0o tr\u1ea1ng th\u00e1i tr\u00e0n \u0111\u1ea7y n\u0103ng l\u01b0\u1ee3ng Prana tinh t\u1ebf.<\/p>\n\n\n\n

Ti\u1ebfp theo, b\u1ea1n n\u00ean b\u00ecnh t\u0129nh v\u00e0 ng\u1ed3i y\u00ean l\u1eb7ng, \u0111\u1ec3 h\u00f2a h\u1ee3p c\u00e1c hi\u1ec7u \u1ee9ng n\u0103ng l\u01b0\u1ee3ng Prana tinh t\u1ebf, ch\u00fang v\u1eeba \u0111\u01b0\u1ee3c gia t\u0103ng t\u1eeb th\u1ef1c h\u00e0nh Pranayama. Th\u1ef1c h\u00e0nh Pranayama c\u1ee7a b\u1ea1n c\u00e0ng n\u00e2ng cao, b\u1ea1n c\u00e0ng c\u1ea7n nhi\u1ec1u th\u1eddi gian h\u01a1n cho giai \u0111o\u1ea1n h\u00f2a h\u1ee3p c\u00e1c hi\u1ec7u \u1ee9ng n\u0103ng l\u01b0\u1ee3ng Prana tinh t\u1ebf n\u00e0y.<\/p>\n\n\n\n

L\u00fac n\u00e0y, t\u00e2m tr\u00ed b\u1ea1n \u0111ang \u1edf trong tr\u1ea1ng th\u00e1i t\u1ed1t nh\u1ea5t \u0111\u1ec3 s\u1eb5n s\u00e0ng cho th\u1ef1c h\u00e0nh thi\u1ec1n \u0111\u1ecbnh. B\u1ea1n n\u00ean th\u1ef1c h\u00e0nh thi\u1ec1n \u0111\u1ecbnh khi c\u00e1c hi\u1ec7u \u1ee9ng n\u0103ng l\u01b0\u1ee3ng Prana l\u1eafng xu\u1ed1ng. T\u00f4i mu\u1ed1n \u0111\u01b0a ra m\u1ed9t v\u00ed d\u1ee5 cho th\u1ef1c h\u00e0nh Pranayama sau t\u01b0 th\u1ebf Yoga. Ch\u1eb3ng h\u1ea1n nh\u01b0 khi b\u1ea1n s\u1eed d\u1ee5ng gi\u1ea5y nh\u00e1m \u0111\u1ec3 \u0111\u00e1nh b\u00f3ng m\u1ed9t mi\u1ebfng g\u1ed7, l\u00fac \u0111\u1ea7u b\u1ea1n d\u00f9ng gi\u1ea5y nh\u00e1m c\u00f3 h\u1ea1t th\u00f4, ti\u1ebfp theo l\u00e0 gi\u1ea5y nh\u00e1m c\u00f3 h\u1ea1t m\u1ecbn v\u00e0 m\u1ecbn h\u01a1n n\u1eefa.<\/p>\n\n\n\n

I- T\u1ea1i Sao M\u1ed9t S\u1ed1 Gi\u00e1o Vi\u00ean Yoga Cho Th\u1ef1c H\u00e0nh Pranayama Tr\u01b0\u1edbc T\u01b0 Th\u1ebf Yoga?<\/strong><\/p>\n\n\n\n

V\u1edbi t\u1ea5t c\u1ea3 nh\u1eefng l\u00fd do ch\u00ednh \u0111\u00e1ng \u0111\u00e3 \u0111\u1ec1 c\u1eadp, nh\u01b0ng t\u1ea1i sao m\u1ed9t s\u1ed1 gi\u00e1o vi\u00ean l\u1ea1i kh\u0103ng kh\u0103ng cho th\u1ef1c h\u00e0nh Pranayama tr\u01b0\u1edbc t\u01b0 th\u1ebf Yoga?<\/p>\n\n\n\n

L\u00fd do l\u00e0, m\u1ed9t s\u1ed1 gi\u00e1o vi\u00ean Yoga g\u1ecdi H\u00edt Th\u1edf S\u00e2u (Th\u1edf b\u1eb1ng b\u1ee5ng) tr\u01b0\u1edbc khi th\u1ef1c hi\u1ec7n c\u00e1c t\u01b0 th\u1ebf Yoga l\u00e0 th\u1ef1c h\u00e0nh Pranayama, nh\u01b0ng th\u1ef1c s\u1ef1 kh\u00f4ng ph\u1ea3i v\u1eady. Gi\u1ed1ng nh\u01b0 b\u00e0i t\u1eadp Th\u1edf \u0110\u1ee9ng (t\u01b0 th\u1ebf \u0111\u1ee9ng) khi b\u1eaft \u0111\u1ea7u bu\u1ed5i t\u1eadp Bikram Yoga \/ Hot Yoga (Yoga N\u00f3ng).<\/p>\n\n\n\n

H\u00edt Th\u1edf S\u00e2u (Th\u1edf b\u1eb1ng b\u1ee5ng) c\u00f3 t\u00e1c d\u1ee5ng c\u1ee7a n\u00f3, v\u00e0 n\u00f3 s\u1ebd \u0111em l\u1ea1i l\u1ee3i \u00edch khi b\u1ea1n th\u1ef1c hi\u1ec7n \u0111\u00fang. T\u00f4i kh\u00f4ng ph\u1ea3n \u0111\u1ed1i ph\u01b0\u01a1ng ph\u00e1p n\u00e0y, v\u00e0 t\u00f4i c\u0169ng s\u1eed d\u1ee5ng c\u00e1c b\u00e0i t\u1eadp th\u1edf \u0111\u01a1n gi\u1ea3n \u0111\u1ec3 kh\u1edfi \u0111\u1ed9ng tr\u01b0\u1edbc bu\u1ed5i t\u1eadp. Tuy nhi\u00ean, t\u00f4i ngh\u0129 r\u1eb1ng n\u00ean g\u1ecdi t\u1ea5t c\u1ea3 c\u00e1c b\u00e0i t\u1eadp th\u1edf theo \u0111\u00fang ngh\u0129a c\u1ee7a ch\u00fang \u0111\u1ec3 tr\u00e1nh nh\u1ea7m l\u1eabn.<\/p>\n\n\n\n

Nh\u01b0ng th\u1ef1c t\u1ebf c\u00f3 nh\u1eefng gi\u00e1o vi\u00ean \u0111\u00e3 cho th\u1ef1c h\u00e0nh Pranayama l\u00fac b\u1eaft \u0111\u1ea7u c\u00e1c bu\u1ed5i t\u1eadp c\u1ee7a h\u1ecd. \u0110\u00e2y l\u00e0 tr\u01b0\u1eddng h\u1ee3p c\u1ee7a Swami Vishnudevananda, m\u1ed9t Yogi n\u1ed5i ti\u1ebfng th\u1ebf gi\u1edbi. \u00d4ng l\u00e0 \u0111\u1ec7 t\u1eed c\u1ee7a B\u1eadc th\u1ea7y Swami Sivananda. \u00d4ng \u0111\u00e3 th\u00e0nh l\u1eadp phong tr\u00e0o Yoga tr\u00ean kh\u1eafp th\u1ebf gi\u1edbi v\u00e0 \u0111\u1eb7t theo t\u00ean c\u1ee7a s\u01b0 ph\u1ee5 m\u00ecnh. Vishnudevananda kh\u0103ng kh\u0103ng mu\u1ed1n cho b\u00e0i t\u1eadp Nadi Shodhana (Th\u1edf M\u0169i Lu\u00e2n Phi\u00ean) ph\u1ea3i th\u1ef1c hi\u1ec7n v\u00e0o \u0111\u1ea7u c\u00e1c bu\u1ed5i t\u1eadp c\u1ee7a m\u00ecnh. Th\u1ef1c h\u00e0nh Nadi Shodhana (Th\u1edf M\u0169i Lu\u00e2n Phi\u00ean) \u0111\u00e3 di\u1ec5n ra m\u1ed9t c\u00e1ch m\u00e1y m\u00f3c v\u00e0 h\u1eddi h\u1ee3t. Gi\u00e1o vi\u00ean \u0111\u1ebfm th\u00e0nh ti\u1ebfng \u0111\u1ec3 h\u01b0\u1edbng d\u1eabn nh\u1ecbp \u0111i\u1ec7u cho h\u1ecdc vi\u00ean luy\u1ec7n t\u1eadp h\u00edt-th\u1edf.<\/p>\n\n\n\n

Th\u1eadt \u0111\u00e1ng ti\u1ebfc khi d\u1ea1y Nadi Shodhana (Th\u1edf M\u0169i Lu\u00e2n Phi\u00ean) theo c\u00e1ch n\u00e0y! Trong nhi\u1ec1u n\u0103m sau \u0111\u00f3, t\u00f4i \u0111\u00e3 t\u1ef1 h\u1ecfi \u201cT\u1ea1i sao \u00f4ng \u1ea5y l\u1ea1i cho th\u1ef1c h\u00e0nh nh\u01b0 v\u1eady?\u201d. Sau \u0111\u00f3, t\u00f4i nghe m\u1ed9t l\u1eddi gi\u1ea3i th\u00edch c\u00f3 v\u1ebb kh\u1ea3 thi, tuy nhi\u00ean n\u00f3 th\u1eadt ng\u1edb ng\u1ea9n! Khi Vishnudevananda b\u1eaft \u0111\u1ea7u gi\u1ea3ng d\u1ea1y Yoga \u1edf Canada. L\u00fd do l\u00e0, nh\u1eefng ng\u01b0\u1eddi tham gia t\u1eadp luy\u1ec7n th\u01b0\u1eddng b\u1ecf \u0111i tr\u01b0\u1edbc khi k\u1ebft th\u00fac bu\u1ed5i t\u1eadp. \u0110\u1ec3 cho t\u1ea5t c\u1ea3 m\u1ecdi ng\u01b0\u1eddi tham gia bu\u1ed5i t\u1eadp \u0111\u1ec1u \u0111\u01b0\u1ee3c h\u01b0\u1edfng l\u1ee3i t\u1eeb k\u1ef9 thu\u1eadt Pranayama r\u1ea5t quan tr\u1ecdng n\u00e0y, \u00f4ng \u0111\u00e3 cho th\u1ef1c h\u00e0nh Pranayama ngay t\u1eeb \u0111\u1ea7u bu\u1ed5i t\u1eadp.<\/p>\n\n\n\n

NH\u1eeeNG L\u01afU \u00dd KHI TH\u1ef0C H\u00c0NH PRANAYAMA \u2013 K\u1ef8 THU\u1eacT TH\u1ede<\/strong><\/p>\n\n\n\n

D\u01b0\u1edbi \u0111\u00e2y l\u00e0 m\u1ed9t s\u1ed1 bi\u1ec7n ph\u00e1p ph\u00f2ng ng\u1eeba t\u1ed5ng qu\u00e1t tr\u01b0\u1edbc khi b\u1eaft \u0111\u1ea7u th\u1ef1c h\u00e0nh Pranayama.<\/p>\n\n\n\n

1. N\u1ebfu b\u1ea1n c\u00f3 b\u1ea5t k\u1ef3 ch\u1ee9ng b\u1ec7nh m\u00e3n t\u00ednh n\u00e0o, h\u00e3y t\u00ecm hi\u1ec3u l\u1eddi khuy\u00ean t\u1eeb b\u00e1c s\u0129 v\u00e0 gi\u00e1o vi\u00ean Yoga tr\u01b0\u1edbc khi b\u1eaft \u0111\u1ea7u th\u1ef1c h\u00e0nh Pranayama (K\u1ef9 Thu\u1eadt Th\u1edf).<\/p>\n\n\n\n

2. Pranayama ch\u1ec9 n\u00ean th\u1ef1c h\u00e0nh sau khi b\u1ea1n \u0111\u00e3 l\u00e0m ch\u1ee7 c\u01a1 th\u1ec3 b\u1eb1ng c\u00e1ch thu\u1ea7n th\u1ee5c c\u00e1c t\u01b0 th\u1ebf Yoga. Th\u1ef1c h\u00e0nh Pranayama s\u1ebd t\u1ea1o ra ngu\u1ed3n n\u0103ng l\u01b0\u1ee3ng Prana trong c\u01a1 th\u1ec3, c\u00f2n th\u1ef1c h\u00e0nh t\u01b0 th\u1ebf Yoga s\u1ebd lo\u1ea1i b\u1ecf s\u1ef1 t\u1eafc ngh\u1ebdn c\u1ee7a c\u00e1c k\u00eanh n\u0103ng l\u01b0\u1ee3ng (Nadi), \u0111\u1ec3 d\u00f2ng n\u0103ng l\u01b0\u1ee3ng Prana l\u01b0u th\u00f4ng kh\u1eafp c\u01a1 th\u1ec3.<\/p>\n\n\n\n

3. Lu\u00f4n h\u00edt-th\u1edf b\u1eb1ng m\u0169i tr\u1eeb khi k\u1ef9 thu\u1eadt Pranayama n\u00e0o \u0111\u00f3 \u0111\u00f2i h\u1ecfi b\u1ea1n th\u1ef1c hi\u1ec7n theo c\u00e1ch kh\u00e1c.<\/p>\n\n\n\n

4. Kh\u00f4ng n\u00ean c\u00f3 b\u1ea5t k\u1ef3 s\u1ef1 c\u0103ng th\u1eb3ng n\u00e0o v\u1ec1 c\u01a1 th\u1ec3 ho\u1eb7c t\u00e2m tr\u00ed trong qu\u00e1 tr\u00ecnh th\u1ef1c h\u00e0nh Pranayama. Ph\u1ed5i l\u00e0 b\u1ed9 ph\u1eadn c\u01a1 th\u1ec3 nh\u1ea1y c\u1ea3m. V\u00ec v\u1eady, h\u00e3y \u0111\u1ea3m b\u1ea3o r\u1eb1ng nh\u1ecbp h\u00edt-th\u1edf c\u1ee7a b\u1ea1n kh\u00f4ng b\u1ecb th\u00fac \u00e9p qu\u00e1 m\u1ee9c.<\/p>\n\n\n\n

5. Kh\u00f4ng t\u1ea1o ra \u00e2m thanh l\u1edbn trong khi h\u00edt-th\u1edf. Gi\u1eef h\u01a1i th\u1edf nh\u1ecbp nh\u00e0ng v\u00e0 \u1ed5n \u0111\u1ecbnh.<\/p>\n\n\n\n

6. Kh\u00f4ng n\u00ean th\u1ef1c h\u00e0nh Pranayama ngay sau b\u1eefa \u0103n. B\u1ea1n c\u00f3 th\u1ec3 th\u1ef1c h\u00e0nh Pranayama \u00edt nh\u1ea5t ba gi\u1edd sau b\u1eefa \u0103n. H\u00e3y nh\u1edb r\u1eb1ng, m\u1ed9t b\u1eefa \u0103n n\u1eb7ng s\u1ebd m\u1ea5t nhi\u1ec1u th\u1eddi gian h\u01a1n \u0111\u1ec3 ti\u00eau h\u00f3a. V\u00ed d\u1ee5, n\u1ebfu b\u1ea1n th\u1ef1c h\u00e0nh Pranayama v\u00e0o bu\u1ed5i t\u1ed1i, h\u00e3y \u0103n b\u1eefa tr\u01b0a l\u00e0nh m\u1ea1nh, \u0111\u1ec3 th\u1ee9c \u0103n \u0111\u01b0\u1ee3c ti\u00eau h\u00f3a h\u1ebft v\u00e0o th\u1eddi \u0111i\u1ec3m b\u1ea1n b\u1eaft \u0111\u1ea7u th\u1ef1c h\u00e0nh Pranayama.<\/p>\n\n\n\n

7. Ng\u01b0\u1eddi m\u1edbi t\u1eadp kh\u00f4ng n\u00ean gi\u1eef h\u01a1i (n\u00edn) th\u1edf. Khi b\u1ea1n c\u1ea3m th\u1ea5y tho\u1ea3i m\u00e1i v\u1edbi nh\u1eefng k\u1ef9 thu\u1eadt c\u01a1 b\u1ea3n c\u1ee7a Pranayama, h\u00e3y h\u1ecdc c\u00e1ch gi\u1eef h\u01a1i th\u1edf d\u01b0\u1edbi s\u1ef1 h\u01b0\u1edbng d\u1eabn c\u1ee7a gi\u00e1o vi\u00ean Yoga nhi\u1ec1u kinh nghi\u1ec7m.<\/p>\n\n\n\n

8. N\u1ebfu b\u1ea1n c\u1ea3m th\u1ea5y m\u1ec7t m\u1ecfi ho\u1eb7c kh\u00f3 ch\u1ecbu, h\u00e3y ng\u1eebng th\u1ef1c h\u00e0nh Pranayama, h\u00e3y n\u1eb1m xu\u1ed1ng th\u01b0 gi\u00e3n trong t\u01b0 th\u1ebf X\u00e1c Ch\u1ebft (Shavasana) \u0111\u1ed3ng th\u1eddi h\u00edt th\u1edf b\u00ecnh th\u01b0\u1eddng. Tham kh\u1ea3o \u00fd ki\u1ebfn \u200b\u200bc\u1ee7a gi\u00e1o vi\u00ean Yoga tr\u01b0\u1edbc khi ti\u1ebfp t\u1ee5c th\u1ef1c h\u00e0nh Pranayama.<\/p>\n\n\n\n

9. Kh\u00f4ng th\u1ef1c h\u00e0nh Pranayama n\u1ebfu b\u1ea1n qu\u00e1 m\u1ec7t m\u1ecfi, h\u00e3y th\u01b0 gi\u00e3n t\u1eeb 10-15 ph\u00fat trong t\u01b0 th\u1ebf X\u00e1c Ch\u1ebft (Shavasana) tr\u01b0\u1edbc khi th\u1ef1c h\u00e0nh Pranayama.<\/p>\n\n\n\n

10. N\u1ebfu b\u1ea1n k\u1ebft h\u1ee3p th\u1ef1c h\u00e0nh t\u01b0 th\u1ebf Yoga v\u1edbi th\u1ef1c h\u00e0nh Pranayama, h\u00e3y th\u1ef1c h\u00e0nh t\u01b0 th\u1ebf Yoga tr\u01b0\u1edbc Pranayama. Sau khi th\u1ef1c h\u00e0nh t\u01b0 th\u1ebf Yoga, h\u00e3y th\u01b0 gi\u00e3n trong t\u01b0 th\u1ebf X\u00e1c Ch\u1ebft (Shavasana) tr\u01b0\u1edbc khi th\u1ef1c hi\u1ec7n Pranayama. Kh\u00f4ng t\u1eadp b\u1ea5t k\u1ef3 b\u00e0i t\u1eadp n\u1eb7ng nh\u1ecdc n\u00e0o sau th\u1ef1c h\u00e0nh Pranayama.<\/p>\n\n\n\n

11. Kh\u00f4ng n\u00ean th\u1ef1c h\u00e0nh Pranayama m\u1ed9t c\u00e1ch v\u1ed9i v\u00e0ng.<\/p>\n\n\n\n

12. Th\u1ef1c h\u00e0nh Pranayama b\u00ean ngo\u00e0i tr\u1eddi ho\u1eb7c trong ph\u00f2ng c\u00f3 th\u00f4ng gi\u00f3 t\u1ed1t, tho\u00e1ng kh\u00ed.<\/p>\n\n\n\n

13. Kh\u00f4ng th\u1ef1c h\u00e0nh Pranayama khi ph\u1ed5i \u0111ang b\u1ecb t\u1eafc ngh\u1ebdn.<\/p>\n\n\n\n

14. Kapalbhati \/ Kapalabhati (Breath of Fire \/ Shining Forehead Breath \u2013 H\u01a1i Th\u1edf L\u1eeda \/ L\u00e0m S\u1ea1ch Th\u00f9y Tr\u00e1n), Bhastrika (H\u01a1i Th\u1edf \u1ed0ng B\u1ec5) b\u1ecb c\u1ea5m \u0111\u1ed1i v\u1edbi nh\u1eefng ng\u01b0\u1eddi b\u1ecb b\u1ec7nh tim, huy\u1ebft \u00e1p cao ho\u1eb7c tho\u00e1t v\u1ecb b\u1ee5ng. Khi th\u1ef1c h\u00e0nh Kapalbhati \/ Kapalabhati, \u0111\u1ed1i v\u1edbi ng\u01b0\u1eddi m\u1edbi t\u1eadp luy\u1ec7n khi th\u1edf ra ph\u1ea3i nh\u1eb9 nh\u00e0ng, kh\u00f4ng d\u00f9ng l\u1ef1c qu\u00e1 m\u1ea1nh.<\/p>\n\n\n\n

15. Sitkari \/ Shitkari Pranayama (H\u01a1i Th\u1edf L\u00e0m M\u00e1t) b\u1ecb c\u1ea5m \u0111\u1ed1i v\u1edbi nh\u1eefng ng\u01b0\u1eddi b\u1ecb huy\u1ebft \u00e1p th\u1ea5p. Kh\u00f4ng th\u1ef1c h\u00e0nh Pranayama n\u00e0y v\u00e0o m\u00f9a \u0111\u00f4ng.<\/p>\n\n\n\n

16. Kh\u00f4ng th\u1ef1c h\u00e0nh Surya Bhedi Pranayama (Right Nostril Breathing \/ Sun Breath \u2013 H\u01a1i Th\u1edf M\u1eb7t Tr\u1eddi \/ Th\u1edf M\u0169i B\u00ean Ph\u1ea3i) v\u00e0o m\u00f9a h\u00e8, v\u00e0 Chandra Bhedi Pranayama (Left Nostril Breathing \/ Moon Breath \u2013 H\u01a1i Th\u1edf M\u1eb7t Tr\u0103ng \/ Th\u1edf M\u0169i B\u00ean Tr\u00e1i) v\u00e0o m\u00f9a \u0111\u00f4ng.<\/p>\n\n\n\n

17. Agnisar Pranayama \/ Kriya (H\u01a1i Th\u1edf K\u00edch Ho\u1ea1t B\u1ee5ng: K\u00edch th\u00edch lu\u00e2n xa \u0110\u00e1m R\u1ed1i Th\u1ea7n Kinh M\u1eb7t Tr\u1eddi \u2013 Solar Plexus \/ Manipura Chakra), nh\u1eefng ng\u01b0\u1eddi b\u1ecb tho\u00e1t v\u1ecb b\u1ee5ng, cao huy\u1ebft \u00e1p v\u00e0 nh\u1eefng ng\u01b0\u1eddi sau khi ph\u1eabu thu\u1eadt d\u1ea1 d\u00e0y kh\u00f4ng n\u00ean th\u1ef1c h\u00e0nh Pranayama n\u00e0y.<\/p>\n\n\n\n

Ngu\u1ed3n: Christian Mollenhoff l Thang Mlod<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"

B\u1ea1n n\u00ean th\u1ef1c h\u00e0nh Pranayama tr\u01b0\u1edbc hay sau t\u01b0 th\u1ebf \u2013 Asana Yoga? T\u00f4i r\u1ea5t ng\u1ea1c nhi\u00ean khi bi\u1ebft r\u1eb1ng c\u00e1c gi\u00e1o vi\u00ean Yoga d\u1ea1y th\u1ef1c h\u00e0nh Pranayama (K\u1ef9 Thu\u1eadt Th\u1edf) tr\u01b0\u1edbc c\u00e1c t\u01b0 th\u1ebf Yoga. C\u00f3 m\u1ed9t s\u1ed1 l\u00fd do ch\u00ednh \u0111\u00e1ng t\u1ea1i sao b\u1ea1n n\u00ean s\u1eafp x\u1ebfp th\u1ef1c h\u00e0nh Pranayama v\u00e0o cu\u1ed1i bu\u1ed5i […]<\/p>\n","protected":false},"author":1,"featured_media":7481,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[1],"tags":[],"_links":{"self":[{"href":"http:\/\/www.yogavocuc.com\/index.php?rest_route=\/wp\/v2\/posts\/7479"}],"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=7479"}],"version-history":[{"count":1,"href":"http:\/\/www.yogavocuc.com\/index.php?rest_route=\/wp\/v2\/posts\/7479\/revisions"}],"predecessor-version":[{"id":7480,"href":"http:\/\/www.yogavocuc.com\/index.php?rest_route=\/wp\/v2\/posts\/7479\/revisions\/7480"}],"wp:featuredmedia":[{"embeddable":true,"href":"http:\/\/www.yogavocuc.com\/index.php?rest_route=\/wp\/v2\/media\/7481"}],"wp:attachment":[{"href":"http:\/\/www.yogavocuc.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=7479"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/www.yogavocuc.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=7479"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/www.yogavocuc.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=7479"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}