{"id":7483,"date":"2023-10-18T08:58:34","date_gmt":"2023-10-18T01:58:34","guid":{"rendered":"http:\/\/www.yogavocuc.com\/?p=7483"},"modified":"2023-10-18T09:04:04","modified_gmt":"2023-10-18T02:04:04","slug":"nhung-loi-ich-cua-chuyen-dong-cham-trong-thuc-hanh-yoga","status":"publish","type":"post","link":"http:\/\/www.yogavocuc.com\/?p=7483","title":{"rendered":"Nh\u1eefng l\u1ee3i \u00edch c\u1ee7a chuy\u1ec3n \u0111\u1ed9ng ch\u1eadm trong th\u1ef1c h\u00e0nh Yoga."},"content":{"rendered":"\n

Nh\u1eefng l\u1ee3i \u00edch c\u1ee7a chuy\u1ec3n \u0111\u1ed9ng ch\u1eadm trong th\u1ef1c h\u00e0nh Yoga<\/strong><\/p>\n\n\n\n

Trong chuy\u1ebfn th\u0103m g\u1ea7n \u0111\u00e2y \u0111\u1ebfn Shri Yoga, c\u00f4 b\u1ea1n t\u00f4i \u2013 Desiree Rumbaugh. C\u00f4 \u1ea5y \u0111\u00e3 k\u1ec3 v\u1edbi ch\u00fang t\u00f4i v\u1ec1 m\u1ed9t nghi\u00ean c\u1ee9u khoa h\u1ecdc \u0111\u01b0\u1ee3c th\u1ef1c hi\u1ec7n \u1edf ch\u00e2u \u00c2u. Trong nghi\u00ean c\u1ee9u, h\u1ecd \u0111\u00e3 so s\u00e1nh t\u1ef7 l\u1ec7 m\u1eafc b\u1ec7nh tim gi\u1eefa ng\u01b0\u1eddi Ph\u00e1p, c\u00f3 t\u1ef7 l\u1ec7 r\u1ea5t th\u1ea5p v\u00e0 ng\u01b0\u1eddi \u00c1o, c\u00f3 t\u1ef7 l\u1ec7 cao h\u01a1n. Trong n\u1ed7 l\u1ef1c \u0111\u1ec3 t\u00ecm hi\u1ec3u l\u00fd do \u201cT\u1ea1i sao l\u1ea1i c\u00f3 s\u1ef1 kh\u00e1c bi\u1ec7t l\u1edbn nh\u01b0 v\u1eady?\u201d. M\u1ed9t nh\u00f3m ng\u01b0\u1eddi \u00c1o \u0111\u00e3 th\u1ef1c hi\u1ec7n ch\u1ebf \u0111\u1ed9 \u0103n ki\u00eang t\u01b0\u01a1ng t\u1ef1 nh\u01b0 ng\u01b0\u1eddi Ph\u00e1p. Tuy nhi\u00ean, \u0111i\u1ec1u n\u00e0y t\u00e1c \u0111\u1ed9ng r\u1ea5t \u00edt \u0111\u1ebfn t\u1ef7 l\u1ec7 m\u1eafc b\u1ec7nh tim c\u1ee7a h\u1ecd. Sau \u0111\u00f3, c\u00e1c nh\u00e0 nghi\u00ean c\u1ee9u \u0111\u00e3 xem x\u00e9t t\u1ed1c \u0111\u1ed9 \u0103n c\u1ee7a hai nh\u00f3m \u2013 Ng\u01b0\u1eddi \u00c1o d\u00f9ng b\u1eefa \u0103n m\u1ea5t 10 ph\u00fat, trong khi \u0111\u00f3 ng\u01b0\u1eddi Ph\u00e1p m\u1ea5t 40 ph\u00fat. H\u1ecd ph\u00e1t hi\u1ec7n ra r\u1eb1ng, \u0103n ch\u1eadm h\u01a1n s\u1ebd gi\u00fap c\u01a1 th\u1ec3 h\u1ea5p th\u1ee5 th\u1ee9c \u0103n t\u1ed1t h\u01a1n, v\u00e0 c\u01a1 th\u1ec3 \u0111\u01b0\u1ee3c nu\u00f4i d\u01b0\u1ee1ng b\u1edfi th\u1ee9c \u0103n \u0111\u00f3. Ng\u01b0\u1ee3c l\u1ea1i, vi\u1ec7c \u0103n nhanh gi\u1ed1ng nh\u01b0 \u201cTra t\u1ea5n\u201d h\u1ec7 ti\u00eau h\u00f3a, khi\u1ebfn n\u00f3 kh\u00f4ng th\u1ec3 h\u1ea5p th\u1ee5 v\u00e0 x\u1eed l\u00fd th\u1ee9c \u0103n m\u1ed9t c\u00e1ch hi\u1ec7u qu\u1ea3.<\/p>\n\n\n\n

Ng\u00e0y nay, v\u1edbi s\u1ef1 ra \u0111\u1eddi c\u1ee7a c\u00f4ng ngh\u1ec7, nh\u1ecbp \u0111\u1ed9 cu\u1ed9c s\u1ed1ng \u0111\u00e3 t\u0103ng l\u00ean theo c\u1ea5p s\u1ed1 nh\u00e2n. Do \u0111\u00f3, vi\u1ec7c ch\u1ecdn l\u1ef1a c\u00e1ch s\u1ed1ng ch\u1eadm l\u1ea1i g\u1ea7n nh\u01b0 \u0111\u00e3 tr\u1edf th\u00e0nh m\u1ed9t quy\u1ebft \u0111\u1ecbnh \u0111\u00fang \u0111\u1eafn. Gi\u1ed1ng nh\u01b0 h\u1ea7u h\u1ebft c\u00e1c kh\u00eda c\u1ea1nh kh\u00e1c c\u1ee7a cu\u1ed9c s\u1ed1ng hi\u1ec7n \u0111\u1ea1i \u2013 Trong th\u1eadp k\u1ef7 qua, nhi\u1ec1u xu h\u01b0\u1edbng th\u1ef1c h\u00e0nh yoga ng\u00e0y c\u00e0ng t\u1eadp luy\u1ec7n nhanh h\u01a1n. 13 n\u0103m tr\u01b0\u1edbc khi t\u00f4i m\u1edbi b\u1eaft \u0111\u1ea7u gi\u1ea3ng d\u1ea1y yoga, c\u00e1c ph\u01b0\u01a1ng ph\u00e1p t\u1eadp luy\u1ec7n ch\u1eadm h\u01a1n r\u1ea5t nhi\u1ec1u so v\u1edbi hi\u1ec7n t\u1ea1i. T\u00f4i ho\u00e0n to\u00e0n tin r\u1eb1ng, c\u00e1c tr\u01b0\u1eddng ph\u00e1i yoga \u0111\u1ec1u ph\u00f9 h\u1ee3p v\u1edbi t\u1ea5t c\u1ea3 m\u1ecdi ng\u01b0\u1eddi. Nh\u01b0ng th\u1ef1c h\u00e0nh ch\u1eadm \u0111\u1ec3 c\u1ea3m nh\u1eadn nh\u1eefng chuy\u1ec3n \u0111\u1ed9ng c\u1ee7a c\u01a1 th\u1ec3 v\u00e0 h\u01a1i th\u1edf. \u0110i\u1ec1u n\u00e0y 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.<\/p>\n\n\n\n

\u00d4ng Jason Crandell, m\u1ed9t yogi ng\u01b0\u1eddi M\u1ef9 nhi\u1ec1u kinh nghi\u1ec7m, \u00f4ng \u0111\u00e3 ch\u1ee9ng minh cho ch\u00fang ta th\u1ea5y, 5 c\u00e1ch th\u1ee9c t\u1eadp luy\u1ec7n ch\u1eadm v\u00e0 nh\u1eefng l\u1ee3i \u00edch m\u00e0 n\u00f3 m\u1ea1ng l\u1ea1i:<\/em><\/strong><\/p>\n\n\n\n

1. Chuy\u1ec3n \u0110\u1ed9ng Ch\u1eadm T\u1ea1o Ra S\u1ee9c M\u1ea1nh Cho C\u01a1 B\u1eafp Nhi\u1ec1u H\u01a1n So V\u1edbi Chuy\u1ec3n \u0110\u1ed9ng nhanh.<\/strong><\/p>\n\n\n\n

Khi b\u1ea1n chuy\u1ec3n \u0111\u1ed5i qua c\u00e1c t\u01b0 th\u1ebf ch\u1eadm v\u00e0 gi\u1eef t\u01b0 th\u1ebf, c\u00e1c c\u01a1 b\u1eafp c\u1ee7a b\u1ea1n ph\u1ea3i ho\u1ea1t \u0111\u1ed9ng m\u1ea1nh m\u1ebd h\u01a1n. C\u01a1 b\u1eafp s\u1ebd ho\u1ea1t \u0111\u1ed9ng \u00edt h\u01a1n khi b\u1ea1n chuy\u1ec3n \u0111\u1ed9ng li\u00ean t\u1ee5c. N\u1ebfu b\u1ea1n c\u00f2n nghi ng\u1edd g\u00ec v\u1ec1 \u0111i\u1ec1u n\u00e0y, h\u00e3y th\u1eed m\u1ed9t th\u00ed nghi\u1ec7m \u0111\u01a1n gi\u1ea3n: H\u00e3y chuy\u1ec3n t\u1eeb t\u01b0 th\u1ebf T\u1ea5m V\u00e1n (Plank) sang t\u01b0 th\u1ebf T\u1ea5m Ph\u1ea3n (Chatturanga \u2013 Low Plank) trong 5 nh\u1ecbp th\u1edf. Sau \u0111\u00f3, th\u1ef1c hi\u1ec7n \u0111i\u1ec1u n\u00e0y ch\u1ec9 trong n\u1eeda nh\u1ecbp th\u1edf. H\u00e3y quan s\u00e1t xem c\u00e1i n\u00e0o kh\u00f3 h\u01a1n v\u00e0 c\u00f3 nhi\u1ec1u kh\u1ea3 n\u0103ng t\u1ea1o n\u00ean s\u1ee9c m\u1ea1nh cho c\u01a1 b\u1eafp nhi\u1ec1u h\u01a1n.<\/p>\n\n\n\n

2. Chuy\u1ec3n \u0110\u1ed9ng Ch\u1eadm \u0110\u1ec3 T\u1ea1o \u0110i\u1ec1u Ki\u1ec7n T\u1eadp Trung V\u00e0o H\u01a1i Th\u1edf.<\/strong><\/p>\n\n\n\n

H\u00e3y h\u1ecfi 100 gi\u00e1o vi\u00ean Vinyasa yoga xem, \u201cY\u1ebfu t\u1ed1 quan tr\u1ecdng nh\u1ea5t c\u1ee7a th\u1ef1c h\u00e0nh yoga l\u00e0 g\u00ec?\u201d. 100 ng\u01b0\u1eddi trong s\u1ed1 h\u1ecd s\u1ebd cho b\u1ea1n bi\u1ebft \u0111\u00f3 l\u00e0 \u201cH\u01a1i th\u1edf\u201d. Tuy nhi\u00ean, nhi\u1ec1u l\u1edbp h\u1ecdc yoga di chuy\u1ec3n gi\u1eefa c\u00e1c t\u01b0 th\u1ebf v\u1edbi t\u1ed1c \u0111\u1ed9 r\u1ea5t nhanh. Do \u0111\u00f3, c\u00f3 s\u1ef1 m\u00e2u thu\u1eabn v\u1edbi \u0111i\u1ec1u ch\u00fang ta cho l\u00e0 quan tr\u1ecdng nh\u1ea5t \u2013 H\u01a1i th\u1edf. V\u00e2ng! \u201cD\u00f2ng ch\u1ea3y \u2013 Flow\u201d, nh\u01b0ng \u2018ch\u1ea3y\u2019 v\u1edbi t\u1ed1c \u0111\u1ed9 m\u00e0 m\u1ed7i l\u1ea7n h\u00edt v\u00e0o v\u00e0 th\u1edf ra \u2013 H\u01a1i th\u1edf ph\u1ea3i s\u00e2u v\u00e0 tr\u1ecdn v\u1eb9n, kh\u00f4ng b\u1ecb d\u1ed3n d\u1eadp.<\/p>\n\n\n\n

3. Chuy\u1ec3n \u0110\u1ed9ng Ch\u1eadm Gi\u00fap C\u00e2n B\u1eb1ng H\u1ec7 Th\u1ea7n Kinh V\u00e0 T\u1eadp Trung T\u00e2m Tr\u00ed.<\/strong><\/p>\n\n\n\n

M\u1ed9t b\u00e0i th\u1ef1c h\u00e0nh Asana m\u1ea1nh m\u1ebd, uy\u1ec3n chuy\u1ec3n, n\u0103ng \u0111\u1ed9ng kh\u00f4ng c\u1ea7n ph\u1ea3i qu\u00e1 v\u1ed9i v\u00e0ng. Trong th\u1ef1c t\u1ebf, h\u1ea7u h\u1ebft ch\u00fang ta \u0111\u1ec1u d\u00e0nh r\u1ea5t nhi\u1ec1u th\u1eddi gian \u0111\u1ec3 di chuy\u1ec3n, h\u1ebft t\u1eeb n\u01a1i n\u00e0y \u0111\u1ebfn n\u01a1i kh\u00e1c \u0111\u1ec3 th\u1ef1c hi\u1ec7n nhi\u1ec1u c\u00f4ng vi\u1ec7c c\u1ee7a m\u00ecnh. Do \u0111\u00f3, th\u1ef1c h\u00e0nh yoga ch\u1eadm v\u00e0 c\u00f3 nh\u1eadn th\u1ee9c l\u00e0 r\u1ea5t c\u1ea7n thi\u1ebft, n\u00f3 s\u1ebd gi\u00fap t\u00e1i c\u00e2n b\u1eb1ng h\u1ec7 th\u1ea7n kinh c\u1ee7a ch\u00fang ta.<\/p>\n\n\n\n

4. Chuy\u1ec3n \u0110\u1ed9ng Ch\u1eadm Gi\u00fap B\u1ea1n T\u1eadn H\u01b0\u1edfng H\u00e0nh Tr\u00ecnh Yoga C\u1ee7a M\u00ecnh.<\/strong><\/p>\n\n\n\n

\u0110\u00e3 bao nhi\u00eau l\u1ea7n b\u1ea1n t\u1eebng l\u00e1i xe h\u00e0ng gi\u1edd \u0111\u1ed3ng h\u1ed3 \u0111\u1ec3 \u0111\u1ebfn m\u1ed9t n\u01a1i n\u00e0o \u0111\u00f3, r\u1ed3i nh\u1eadn ra r\u1eb1ng m\u00ecnh ch\u1eb3ng th\u1ec3 nh\u1edb b\u1ea5t c\u1ee9 \u0111i\u1ec1u g\u00ec v\u1ec1 cu\u1ed9c h\u00e0nh tr\u00ecnh? C\u00f3 nh\u1eefng \u201cTr\u1ea3i nghi\u1ec7m ng\u1ecdt ng\u00e0o\u201d l\u1eb7p l\u1ea1i, khi b\u1ea1n th\u1ef1c h\u00e0nh yoga v\u1edbi t\u00e2m tr\u00ed ho\u00e0n to\u00e0n t\u1eadp trung v\u00e0o c\u01a1 th\u1ec3 \u0111\u01b0\u1ee3c h\u00f2a quy\u1ec7n c\u00f9ng h\u01a1i th\u1edf. N\u1ebfu b\u1ea1n chuy\u1ec3n \u0111\u1ed9ng qu\u00e1 nhanh, b\u1ea1n c\u00f3 th\u1ec3 g\u1eb7t h\u00e1i nh\u1eefng l\u1ee3i \u00edch cho s\u1ee9c kh\u1ecfe. Nh\u01b0ng c\u01a1 th\u1ec3 v\u00e0 t\u00e2m tr\u00ed b\u1ea1n \u00edt c\u00f3 kh\u1ea3 n\u0103ng h\u00f2a h\u1ee3p, v\u00e0 c\u1ea3m nh\u1eadn \u0111\u01b0\u1ee3c \u201cTr\u1ea3i nghi\u1ec7m ng\u1ecdt ng\u00e0o\u201d n\u00e0y.<\/p>\n\n\n\n

5. Chuy\u1ec3n \u0110\u1ed9ng Ch\u1eadm L\u00e0m Gi\u1ea3m Nguy C\u01a1 B\u1ecb Ch\u1ea5n Th\u01b0\u01a1ng V\u00e0 C\u1ea3m Nh\u1eadn T\u01b0 Th\u1ebf T\u1ed1t H\u01a1n.<\/strong><\/p>\n\n\n\n

Tr\u1edf ng\u1ea1i l\u1edbn nh\u1ea5t m\u00e0 h\u1ea7u h\u1ebft c\u00e1c h\u1ecdc vi\u00ean g\u1eb7p ph\u1ea3i l\u00e0 b\u1ecb ch\u1ea5n th\u01b0\u01a1ng. Th\u00e0nh th\u1eadt m\u00e0 n\u00f3i, c\u00f3 nhi\u1ec1u c\u00e1ch \u0111\u1ec3 g\u00e2y th\u01b0\u01a1ng t\u00edch cho b\u1ea3n th\u00e2n tr\u00ean th\u1ea3m t\u1eadp, v\u00e0 k\u1ec3 c\u1ea3 trong cu\u1ed9c s\u1ed1ng h\u00e0ng ng\u00e0y. Tuy nhi\u00ean, con \u0111\u01b0\u1eddng nhanh nh\u1ea5t d\u1eabn \u0111\u1ebfn ch\u1ea5n th\u01b0\u01a1ng tr\u00ean th\u1ea3m t\u1eadp l\u00e0 di chuy\u1ec3n v\u1edbi t\u1ed1c \u0111\u1ed9 qu\u00e1 nhanh. B\u1edfi v\u00ec, b\u1ea1n kh\u00f4ng th\u1ec3 ch\u00fa \u00fd \u0111\u1ebfn nh\u1eefng c\u1ea3m gi\u00e1c hi\u1ec7n c\u00f3, \u0111\u1ec3 ch\u1ec9nh s\u1eeda l\u1ea1i t\u01b0 th\u1ebf. V\u00ec v\u1eady, vi\u1ec7c luy\u1ec7n t\u1eadp nhanh lu\u00f4n c\u00f3 nh\u1eefng t\u00e1c \u0111\u1ed9ng ng\u01b0\u1ee3c l\u1ea1i.<\/p>\n\n\n\n

T\u00f4i xu\u1ea5t th\u00e2n t\u1eeb m\u1ed9t gia \u0111\u00ecnh 7 ng\u01b0\u1eddi, n\u01b0\u1edbc Ph\u00e1p \u2013 N\u01a1i m\u1ecdi ng\u01b0\u1eddi th\u01b0\u1eddng \u0103n ch\u1eadm tr\u00ean b\u00e0n \u0103n, h\u1ecd kh\u00f4ng \u0103n nhi\u1ec1u. Sau n\u00e0y, t\u00f4i \u0111\u01b0\u1ee3c nu\u00f4i d\u1ea1y \u0111\u1ec3 tr\u1edf th\u00e0nh m\u1ed9t ng\u01b0\u1eddi \u0103n nhanh. Nh\u01b0ng k\u1ec3 t\u1eeb chuy\u1ebfn th\u0103m c\u1ee7a c\u00f4 Desiree, b\u1ea1n t\u00f4i \u2013 T\u00f4i \u0111\u00e3 \u00fd th\u1ee9c h\u01a1n \u0111\u1ec3 th\u01b0\u1edfng th\u1ee9c b\u1eefa \u0103n c\u1ee7a m\u00ecnh, v\u00e0 \u0103n ch\u1eadm l\u1ea1i. <\/p>\n\n\n\n

Namaste! Ngu\u1ed3n: Shri Yoga<\/strong> l Thang Mlod<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"

Nh\u1eefng l\u1ee3i \u00edch c\u1ee7a chuy\u1ec3n \u0111\u1ed9ng ch\u1eadm trong th\u1ef1c h\u00e0nh Yoga Trong chuy\u1ebfn th\u0103m g\u1ea7n \u0111\u00e2y \u0111\u1ebfn Shri Yoga, c\u00f4 b\u1ea1n t\u00f4i \u2013 Desiree Rumbaugh. C\u00f4 \u1ea5y \u0111\u00e3 k\u1ec3 v\u1edbi ch\u00fang t\u00f4i v\u1ec1 m\u1ed9t nghi\u00ean c\u1ee9u khoa h\u1ecdc \u0111\u01b0\u1ee3c th\u1ef1c hi\u1ec7n \u1edf ch\u00e2u \u00c2u. Trong nghi\u00ean c\u1ee9u, h\u1ecd \u0111\u00e3 so s\u00e1nh t\u1ef7 l\u1ec7 m\u1eafc b\u1ec7nh […]<\/p>\n","protected":false},"author":1,"featured_media":7487,"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\/7483"}],"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=7483"}],"version-history":[{"count":4,"href":"http:\/\/www.yogavocuc.com\/index.php?rest_route=\/wp\/v2\/posts\/7483\/revisions"}],"predecessor-version":[{"id":7488,"href":"http:\/\/www.yogavocuc.com\/index.php?rest_route=\/wp\/v2\/posts\/7483\/revisions\/7488"}],"wp:featuredmedia":[{"embeddable":true,"href":"http:\/\/www.yogavocuc.com\/index.php?rest_route=\/wp\/v2\/media\/7487"}],"wp:attachment":[{"href":"http:\/\/www.yogavocuc.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=7483"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/www.yogavocuc.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=7483"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/www.yogavocuc.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=7483"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}