{"id":2769,"date":"2024-02-06T09:21:37","date_gmt":"2024-02-06T04:21:37","guid":{"rendered":"https:\/\/tintuc.24hscore.com\/?p=2769"},"modified":"2024-03-08T12:06:38","modified_gmt":"2024-03-08T07:06:38","slug":"10-dong-tac-yoga-dung-cai-thien-suc-manh-va-do-deo-dai-p1","status":"publish","type":"post","link":"https:\/\/24hscore.net\/tin-tuc\/tong-hop\/10-dong-tac-yoga-dung-cai-thien-suc-manh-va-do-deo-dai-p1\/","title":{"rendered":"10 \u0110\u1ed9ng T\u00e1c Yoga \u0110\u1ee9ng C\u1ea3i Thi\u1ec7n S\u1ee9c M\u1ea1nh V\u00e0 \u0110\u1ed9 D\u1ebbo Dai &#8211; P1"},"content":{"rendered":"<p>Yoga, m\u1ed9t ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t v\u00e0 tinh th\u1ea7n, kh\u00f4ng ch\u1ec9 gi\u00fap c\u1ea3i thi\u1ec7n t\u01b0 duy v\u00e0 s\u1ee9c kh\u1ecfe m\u00e0 c\u00f2n l\u00e0 ph\u01b0\u01a1ng ph\u00e1p l\u00fd t\u01b0\u1edfng \u0111\u1ec3 n\u00e2ng cao d\u00e1ng v\u1ebb t\u1ef1 nhi\u00ean khi \u0111i, \u0111\u1ee9ng, v\u00e0 ng\u1ed3i. Th\u00f3i quen h\u00e0ng ng\u00e0y c\u00f3 th\u1ec3 t\u1ea1o ra nh\u1eefng \u1ea3nh h\u01b0\u1edfng kh\u00f4ng mong mu\u1ed1n \u0111\u1ebfn c\u01a1 th\u1ec3, nh\u01b0ng vi\u1ec7c th\u1ef1c h\u00e0nh c\u00e1c t\u01b0 th\u1ebf yoga \u0111\u1ee9ng c\u00f3 th\u1ec3 gi\u00fap ch\u00fang ta nh\u1eadn di\u1ec7n v\u00e0 c\u1ea3i thi\u1ec7n nh\u1eefng h\u1ea1n ch\u1ebf n\u00e0y, \u0111\u1ed3ng th\u1eddi t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh v\u00e0 s\u1ef1 linh ho\u1ea1t.<\/p>\n<p>D\u01b0\u1edbi \u0111\u00e2y, <a href=\"https:\/\/24hscore.org\/\" rel=\"nofollow noopener\" target=\"_blank\"><em><strong>24hscore<\/strong> <\/em><\/a>\u0111\u00e3 bi\u00ean so\u1ea1n m\u1ed9t danh s\u00e1ch g\u1ed3m 10 t\u01b0 th\u1ebf yoga \u0111\u1ee9ng quan tr\u1ecdng nh\u1ea5t, m\u1ed7i t\u01b0 th\u1ebf \u0111\u1ec1u mang l\u1ea1i l\u1ee3i \u00edch ri\u00eang bi\u1ec7t cho c\u01a1 th\u1ec3. H\u00e3y th\u1eed \u00e1p d\u1ee5ng ch\u00fang v\u00e0o l\u1ecbch tr\u00ecnh h\u00e0ng ng\u00e0y c\u1ee7a b\u1ea1n \u0111\u1ec3 c\u1ea3m nh\u1eadn s\u1ef1 kh\u00e1c bi\u1ec7t.<\/p>\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"782\" height=\"612\" src=\"https:\/\/24hscore.org\/tin-tuc\/wp-content\/uploads\/2024\/02\/Dong-tac-dung-qua-nui.jpg\" alt=\"\" class=\"wp-image-2772\" srcset=\"https:\/\/24hscore.net\/tin-tuc\/wp-content\/uploads\/2024\/02\/Dong-tac-dung-qua-nui.jpg 782w, https:\/\/24hscore.net\/tin-tuc\/wp-content\/uploads\/2024\/02\/Dong-tac-dung-qua-nui-300x235.jpg 300w, https:\/\/24hscore.net\/tin-tuc\/wp-content\/uploads\/2024\/02\/Dong-tac-dung-qua-nui-768x601.jpg 768w\" sizes=\"auto, (max-width: 782px) 100vw, 782px\" \/><figcaption class=\"wp-element-caption\">\u0110\u1ed9ng t\u00e1c \u0111\u1ee9ng qu\u1ea3 n\u00fai trong Yoga<\/figcaption><\/figure>\n<\/div>\n\n<h3>1. T\u01b0 Th\u1ebf Qu\u1ea3 N\u00fai (Tadasana)<\/h3>\n<p>T\u01b0 th\u1ebf n\u00e0y l\u00e0 c\u01a1 s\u1edf cho nhi\u1ec1u t\u01b0 th\u1ebf \u0111\u1ee9ng kh\u00e1c trong yoga, gi\u00fap k\u00edch ho\u1ea1t to\u00e0n b\u1ed9 c\u01a1 th\u1ec3 v\u00e0 \u0111\u1eb7c bi\u1ec7t l\u00e0 t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh cho ch\u00e2n, b\u1ee5ng v\u00e0 m\u00f4ng. \u0110\u00e2y c\u00f2n l\u00e0 t\u01b0 th\u1ebf gi\u00fap c\u1ea3i thi\u1ec7n d\u00e1ng \u0111i v\u00e0 gi\u1ea3m \u0111au l\u01b0ng.<\/p>\n<p><strong>C\u00e1ch th\u1ef1c hi\u1ec7n:<\/strong><\/p>\n<ul>\n<li>\u0110\u1ee9ng th\u1eb3ng, ch\u00e2n m\u1edf r\u1ed9ng b\u1eb1ng vai, ng\u00f3n ch\u00e2n h\u01b0\u1edbng v\u1ec1 ph\u00eda tr\u01b0\u1edbc.<\/li>\n<li>H\u00edt s\u00e2u v\u00e0 du\u1ed7i c\u0103ng c\u1ed9t s\u1ed1ng, t\u01b0\u1edfng t\u01b0\u1ee3ng c\u00f3 m\u1ed9t s\u1ee3i d\u00e2y k\u00e9o \u0111\u1ec9nh \u0111\u1ea7u b\u1ea1n l\u00ean cao.<\/li>\n<li>Th\u1ea3 l\u1ecfng vai v\u00e0 gi\u1eef tay du\u1ed7i th\u1eb3ng theo c\u01a1 th\u1ec3.<\/li>\n<li>T\u1eadp trung \u00e1nh nh\u00ecn v\u1ec1 ph\u00eda tr\u01b0\u1edbc v\u00e0 duy tr\u00ec t\u01b0 th\u1ebf trong v\u00e0i chu k\u1ef3 h\u00f4 h\u1ea5p.<\/li>\n<\/ul>\n<h3>2. T\u01b0 Th\u1ebf C\u00e1i C\u00e2y (Vrksasana)<\/h3>\n<p>\u0110\u00e2y l\u00e0 t\u01b0 th\u1ebf gi\u1eef th\u0103ng b\u1eb1ng c\u01a1 b\u1ea3n, gi\u00fap c\u1ea3i thi\u1ec7n s\u1ef1 \u1ed5n \u0111\u1ecbnh v\u00e0 t\u1eadp trung.<\/p>\n<p><strong>C\u00e1ch th\u1ef1c hi\u1ec7n:<\/strong><\/p>\n<ul>\n<li>B\u1eaft \u0111\u1ea7u t\u1eeb t\u01b0 th\u1ebf qu\u1ea3 n\u00fai.<\/li>\n<li>G\u1eadp ch\u00e2n ph\u1ea3i l\u00ean v\u00e0 \u0111\u1eb7t b\u00e0n ch\u00e2n ph\u1ea3i l\u00ean \u0111\u00f9i trong c\u1ee7a ch\u00e2n tr\u00e1i, ng\u00f3n ch\u00e2n h\u01b0\u1edbng xu\u1ed1ng.<\/li>\n<li>\u0110\u1ea3m b\u1ea3o ch\u00e2n tr\u00e1i \u0111\u1ee9ng v\u1eefng, duy tr\u00ec s\u1ef1 c\u00e2n b\u1eb1ng.<\/li>\n<li>N\u00e2ng hai tay l\u00ean cao v\u00e0 ch\u1eafp l\u00f2ng b\u00e0n tay tr\u01b0\u1edbc ng\u1ef1c.<\/li>\n<li>Gi\u1eef t\u01b0 th\u1ebf trong 5-10 chu k\u1ef3 h\u00f4 h\u1ea5p r\u1ed3i \u0111\u1ed5i ch\u00e2n.<\/li>\n<\/ul>\n<p>Nh\u1eefng t\u01b0 th\u1ebf tr\u00ean l\u00e0 b\u01b0\u1edbc \u0111\u1ea7u ti\u00ean trong vi\u1ec7c kh\u00e1m ph\u00e1 v\u00e0 ph\u00e1t tri\u1ec3n k\u1ef9 n\u0103ng yoga c\u1ee7a b\u1ea3n th\u00e2n, gi\u00fap b\u1ea1n t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh v\u00e0 s\u1ef1 linh ho\u1ea1t. \u0110\u1eebng ng\u1ea7n ng\u1ea1i b\u1eaft \u0111\u1ea7u th\u1ef1c h\u00e0nh, b\u1edfi m\u1ed7i b\u01b0\u1edbc nh\u1ecf c\u0169ng \u0111\u1ec1u \u0111\u00f3ng g\u00f3p v\u00e0o h\u00e0nh tr\u00ecnh c\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe v\u00e0 tinh th\u1ea7n c\u1ee7a b\u1ea1n.<\/p>\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"577\" height=\"574\" src=\"https:\/\/24hscore.org\/tin-tuc\/wp-content\/uploads\/2024\/02\/Dong-tac-cai-cay.jpg\" alt=\"\" class=\"wp-image-2771\" srcset=\"https:\/\/24hscore.net\/tin-tuc\/wp-content\/uploads\/2024\/02\/Dong-tac-cai-cay.jpg 577w, https:\/\/24hscore.net\/tin-tuc\/wp-content\/uploads\/2024\/02\/Dong-tac-cai-cay-300x298.jpg 300w, https:\/\/24hscore.net\/tin-tuc\/wp-content\/uploads\/2024\/02\/Dong-tac-cai-cay-150x150.jpg 150w\" sizes=\"auto, (max-width: 577px) 100vw, 577px\" \/><figcaption class=\"wp-element-caption\">\u0110\u1ed9ng t\u00e1c c\u00e1i c\u00e2y<\/figcaption><\/figure>\n<\/div>\n\n<h3>3. T\u01b0 Th\u1ebf G\u1eadp Ng\u01b0\u1eddi V\u1ec1 Ph\u00eda Tr\u01b0\u1edbc (Uttanasana)<\/h3>\n<p>T\u01b0 th\u1ebf n\u00e0y l\u00e0 m\u1ed9t b\u00e0i t\u1eadp k\u00e9o gi\u00e3n hi\u1ec7u qu\u1ea3 cho g\u00e2n kheo v\u00e0 b\u1eafp ch\u00e2n, mang l\u1ea1i s\u1ef1 th\u01b0 gi\u00e3n cho t\u00e2m tr\u00ed v\u00e0 gi\u1ea3m stress.<\/p>\n<p><strong>H\u01b0\u1edbng d\u1eabn th\u1ef1c hi\u1ec7n:<\/strong><\/p>\n<ul>\n<li>B\u1eaft \u0111\u1ea7u t\u1eeb t\u01b0 th\u1ebf \u0111\u1ee9ng th\u1eb3ng.<\/li>\n<li>H\u00edt th\u1edf \u0111\u1ec1u v\u00e0 g\u1eadp ng\u01b0\u1eddi t\u1eeb ph\u1ea7n h\u00f4ng, c\u1ed1 g\u1eafng du\u1ed7i d\u00e0i c\u01a1 th\u1ec3 v\u1ec1 ph\u00eda tr\u01b0\u1edbc.<\/li>\n<li>\u0110\u1ec3 ch\u00e2n th\u1eb3ng ho\u1eb7c g\u1eadp nh\u1eb9 \u0111\u1ea7u g\u1ed1i n\u1ebfu c\u1ea7n, tay c\u00f3 th\u1ec3 ch\u1ea1m v\u00e0o m\u1eb7t \u0111\u1ea5t ho\u1eb7c \u0111\u1eb7t \u1edf c\u1ea1nh b\u00e0n ch\u00e2n.<\/li>\n<li>H\u00e3y duy tr\u00ec l\u01b0ng th\u1eb3ng v\u00e0 gi\u1eef t\u01b0 th\u1ebf n\u00e0y trong v\u00e0i h\u01a1i th\u1edf.<\/li>\n<\/ul>\n<h3>4. T\u01b0 Th\u1ebf C\u1ed5ng (Parighasana)<\/h3>\n<p>T\u01b0 th\u1ebf n\u00e0y gi\u00fap k\u00e9o gi\u00e3n h\u00f4ng v\u00e0 t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh cho ph\u1ea7n b\u00ean c\u01a1 th\u1ec3.<\/p>\n<p><strong>H\u01b0\u1edbng d\u1eabn th\u1ef1c hi\u1ec7n:<\/strong><\/p>\n<ul>\n<li>B\u1eaft \u0111\u1ea7u b\u1eb1ng c\u00e1ch qu\u1ef3 tr\u00ean th\u1ea3m, sau \u0111\u00f3 m\u1edf r\u1ed9ng m\u1ed9t ch\u00e2n sang b\u00ean.<\/li>\n<li>Gi\u1eef ch\u00e2n c\u00f2n l\u1ea1i th\u1eb3ng v\u00e0 h\u01b0\u1edbng ng\u00f3n ch\u00e2n v\u1ec1 ph\u00eda tr\u01b0\u1edbc.<\/li>\n<li>M\u1edf r\u1ed9ng c\u00e1nh tay ra sao cho ch\u00fang ngang b\u1eb1ng vai, l\u00f2ng b\u00e0n tay h\u01b0\u1edbng xu\u1ed1ng.<\/li>\n<li>T\u1eeb t\u1eeb h\u1ea1 tay xu\u1ed1ng \u0111\u00f9i, b\u1eafp ch\u00e2n ho\u1eb7c m\u1eaft c\u00e1 ch\u00e2n, trong khi tay c\u00f2n l\u1ea1i du\u1ed7i cao v\u00e0 sang b\u00ean.<\/li>\n<li>Gi\u1eef t\u01b0 th\u1ebf n\u00e0y kho\u1ea3ng m\u1ed9t ph\u00fat.<\/li>\n<\/ul>\n\n\n<figure class=\"wp-block-embed is-type-rich is-provider-twitter wp-block-embed-twitter\"><div class=\"wp-block-embed__wrapper\">\n<blockquote class=\"twitter-tweet\" data-width=\"550\" data-dnt=\"true\"><p lang=\"en\" dir=\"ltr\">Excited to be featured in this <a href=\"https:\/\/twitter.com\/MoneyTalksNews?ref_src=twsrc%5Etfw\" rel=\"nofollow noopener\" target=\"_blank\">@MoneyTalksNews<\/a> article! Check it out and keep practicing yoga at home with us. ?\u200d\u2640\ufe0f <a href=\"https:\/\/t.co\/IVuDocklIT\" rel=\"nofollow\">https:\/\/t.co\/IVuDocklIT<\/a><\/p>&mdash; YogaWorks (@YogaWorks) <a href=\"https:\/\/twitter.com\/YogaWorks\/status\/1754585951819772088?ref_src=twsrc%5Etfw\" rel=\"nofollow noopener\" target=\"_blank\">February 5, 2024<\/a><\/blockquote><script async src=\"https:\/\/platform.twitter.com\/widgets.js\" charset=\"utf-8\"><\/script>\n<\/div><\/figure>\n\n\n<h3>5. T\u01b0 Th\u1ebf Tam Gi\u00e1c (Utthita Trikonasana)<\/h3>\n<p>T\u01b0 th\u1ebf n\u00e0y kh\u00f4ng ch\u1ec9 t\u1ed1t cho ng\u01b0\u1eddi b\u1ecb \u0111au l\u01b0ng m\u00e0 c\u00f2n k\u00edch th\u00edch ch\u1ee9c n\u0103ng c\u00e1c c\u01a1 quan n\u1ed9i t\u1ea1ng.<\/p>\n<p><strong>H\u01b0\u1edbng d\u1eabn th\u1ef1c hi\u1ec7n:<\/strong><\/p>\n<ul>\n<li>\u0110\u1ee9ng th\u1eb3ng v\u1edbi ch\u00e2n m\u1edf r\u1ed9ng.<\/li>\n<li>H\u01b0\u1edbng m\u1ed9t ch\u00e2n ra ngo\u00e0i v\u00e0 ch\u00e2n c\u00f2n l\u1ea1i \u1edf g\u00f3c nh\u1ecf.<\/li>\n<li>H\u00edt v\u00e0o s\u00e2u, th\u1edf ra v\u00e0 g\u1eadp ng\u01b0\u1eddi v\u1ec1 ph\u00eda ch\u00e2n h\u01b0\u1edbng ra ngo\u00e0i, tay v\u01b0\u01a1n xu\u1ed1ng h\u01b0\u1edbng v\u1ec1 ph\u00eda ch\u00e2n \u0111\u00f3.<\/li>\n<li>\u0110\u01b0a tay c\u00f2n l\u1ea1i l\u00ean cao, t\u1ea1o th\u00e0nh m\u1ed9t \u0111\u01b0\u1eddng th\u1eb3ng v\u1edbi tay d\u01b0\u1edbi.<\/li>\n<li>Duy tr\u00ec t\u01b0 th\u1ebf n\u00e0y trong v\u00e0i h\u01a1i th\u1edf r\u1ed3i l\u1eb7p l\u1ea1i v\u1edbi b\u00ean kia.<\/li>\n<\/ul>\n<p>Nh\u1eefng t\u01b0 th\u1ebf yoga \u0111\u1ee9ng n\u00e0y kh\u00f4ng ch\u1ec9 gi\u00fap t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh v\u00e0 s\u1ef1 linh ho\u1ea1t cho c\u01a1 th\u1ec3 m\u00e0 c\u00f2n h\u1ed7 tr\u1ee3 tinh th\u1ea7n tho\u1ea3i m\u00e1i, gi\u1ea3m c\u0103ng th\u1eb3ng. H\u00e3y th\u1eed \u00e1p d\u1ee5ng ch\u00fang v\u00e0o l\u1ecbch tr\u00ecnh h\u00e0ng ng\u00e0y \u0111\u1ec3 c\u1ea3m nh\u1eadn s\u1ef1 kh\u00e1c bi\u1ec7t.<\/p>","protected":false},"excerpt":{"rendered":"<p>Yoga, m\u1ed9t ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t v\u00e0 tinh th\u1ea7n, kh\u00f4ng ch\u1ec9 gi\u00fap c\u1ea3i thi\u1ec7n t\u01b0 duy v\u00e0 s\u1ee9c kh\u1ecfe m\u00e0 c\u00f2n l\u00e0 ph\u01b0\u01a1ng ph\u00e1p l\u00fd t\u01b0\u1edfng \u0111\u1ec3 n\u00e2ng cao d\u00e1ng v\u1ebb t\u1ef1 nhi\u00ean khi \u0111i, \u0111\u1ee9ng, v\u00e0 ng\u1ed3i. Th\u00f3i quen h\u00e0ng ng\u00e0y c\u00f3 th\u1ec3 t\u1ea1o ra nh\u1eefng \u1ea3nh h\u01b0\u1edfng kh\u00f4ng mong mu\u1ed1n \u0111\u1ebfn c\u01a1 th\u1ec3,&#8230;<\/p>\n","protected":false},"author":6,"featured_media":2771,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_kad_post_transparent":"","_kad_post_title":"","_kad_post_layout":"","_kad_post_sidebar_id":"","_kad_post_content_style":"","_kad_post_vertical_padding":"","_kad_post_feature":"","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"_kad_post_classname":"","rank_math_description":"","footnotes":""},"categories":[9,750],"tags":[1017,1324,1016,1015,1018,1014,1019,1013],"class_list":["post-2769","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-tong-hop","category-meo-hay","tag-parighasana","tag-tong-hop-kinh-nghiem","tag-tu-the-cong","tag-tu-the-tam-giac","tag-uttanasana","tag-utthita-trikonasana","tag-vrksasana","tag-yoga"],"_links":{"self":[{"href":"https:\/\/24hscore.net\/tin-tuc\/wp-json\/wp\/v2\/posts\/2769","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/24hscore.net\/tin-tuc\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/24hscore.net\/tin-tuc\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/24hscore.net\/tin-tuc\/wp-json\/wp\/v2\/users\/6"}],"replies":[{"embeddable":true,"href":"https:\/\/24hscore.net\/tin-tuc\/wp-json\/wp\/v2\/comments?post=2769"}],"version-history":[{"count":1,"href":"https:\/\/24hscore.net\/tin-tuc\/wp-json\/wp\/v2\/posts\/2769\/revisions"}],"predecessor-version":[{"id":2774,"href":"https:\/\/24hscore.net\/tin-tuc\/wp-json\/wp\/v2\/posts\/2769\/revisions\/2774"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/24hscore.net\/tin-tuc\/wp-json\/wp\/v2\/media\/2771"}],"wp:attachment":[{"href":"https:\/\/24hscore.net\/tin-tuc\/wp-json\/wp\/v2\/media?parent=2769"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/24hscore.net\/tin-tuc\/wp-json\/wp\/v2\/categories?post=2769"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/24hscore.net\/tin-tuc\/wp-json\/wp\/v2\/tags?post=2769"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}