{"id":7810,"date":"2024-05-29T10:46:59","date_gmt":"2024-05-29T03:46:59","guid":{"rendered":"https:\/\/www.dktvnblog.com\/blog\/?p=7810"},"modified":"2024-05-29T10:47:00","modified_gmt":"2024-05-29T03:47:00","slug":"vinyasa-yoga","status":"publish","type":"post","link":"\/blog\/vinyasa-yoga\/","title":{"rendered":"Vinyasa Yoga l\u00e0 g\u00ec? H\u01b0\u1edbng d\u1eabn chi ti\u1ebft \u0111\u1ed9ng t\u00e1c Vinyasa Yoga cho ng\u01b0\u1eddi m\u1edbi"},"content":{"rendered":"\n<p><em>B\u1ea1n \u0111ang t\u00ecm ki\u1ebfm m\u1ed9t ph\u01b0\u01a1ng ph\u00e1p luy\u1ec7n t\u1eadp yoga gi\u00fap k\u1ebft n\u1ed1i c\u01a1 th\u1ec3 v\u00e0 t\u00e2m tr\u00ed m\u1ed9t c\u00e1ch uy\u1ec3n chuy\u1ec3n v\u00e0 \u0111\u1ea7y h\u1ee9ng kh\u1edfi? Vinyasa Yoga ch\u00ednh l\u00e0 l\u1ef1a ch\u1ecdn ho\u00e0n h\u1ea3o d\u00e0nh cho b\u1ea1n! D\u01b0\u1edbi \u0111\u00e2y h\u00e3y c\u00f9ng Decathlon t\u00ecm hi\u1ec3u v\u1ec1 Vinyasa Yoga v\u00e0 chu\u1ed7i \u0111\u1ed9ng t\u00e1c m\u00e0 b\u1ea1n c\u00f3 th\u1ec3 b\u1eaft \u0111\u1ea7u t\u1eadp luy\u1ec7n t\u1ea1i nh\u00e0.<\/em><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>1. T\u00ecm hi\u1ec3u v\u1ec1 Vinyasa Yoga<\/strong><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>1.1. Vinyasa Yoga l\u00e0 g\u00ec?<\/strong><\/h3>\n\n\n\n<p><strong>Vinyasa Yoga l\u00e0 m\u1ed9t chu\u1ed7i k\u1ebft h\u1ee3p gi\u1eefa c\u00e1c \u0111\u1ed9ng t\u00e1c yoga th\u00f4ng th\u01b0\u1eddng v\u00e0 nh\u1ecbp th\u1edf \u0111i\u1ec1u \u0111\u1ed9<\/strong>. B\u1edfi v\u1eady, Vinyasa Yoga c\u00f3 th\u1ec3 gi\u00fap b\u1ea1n k\u1ebft n\u1ed1i th\u00e2n &#8211; t\u00e2m &#8211; tr\u00ed, t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh, s\u1ef1 d\u1ebbo dai c\u01a1 th\u1ec3 v\u00e0 t\u00e2m tr\u00ed.<\/p>\n\n\n\n<p>Th\u1ef1c t\u1ebf, Vinyasa Yoga \u0111ang ng\u00e0y c\u00e0ng \u0111\u01b0\u1ee3c nhi\u1ec1u ng\u01b0\u1eddi quan t\u00e2m, t\u1eadp luy\u1ec7n \u0111\u1ec3 r\u00e8n luy\u1ec7n s\u1ee9c kh\u1ecfe, gi\u1ea3m stress, k\u1ebft n\u1ed1i th\u00e2n th\u1ec3 v\u00e0 tinh th\u1ea7n.&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full has-custom-border\"><img loading=\"lazy\" decoding=\"async\" width=\"850\" height=\"567\" src=\"http:\/\/www.dktvnblog.com\/blog\/wp-content\/uploads\/2024\/05\/cac-bai-tap-vinyasa-yoga-co-the-phu-hop-cho-moi-doi-tuong.jpeg\" alt=\"C\u00e1c b\u00e0i t\u1eadp Vinyasa yoga c\u00f3 th\u1ec3 ph\u00f9 h\u1ee3p cho m\u1ecdi \u0111\u1ed1i t\u01b0\u1ee3ng\" class=\"wp-image-7812\" style=\"border-radius:10px\" srcset=\"\/blog\/wp-content\/uploads\/2024\/05\/cac-bai-tap-vinyasa-yoga-co-the-phu-hop-cho-moi-doi-tuong.jpeg 850w, \/blog\/wp-content\/uploads\/2024\/05\/cac-bai-tap-vinyasa-yoga-co-the-phu-hop-cho-moi-doi-tuong-300x200.jpeg 300w, \/blog\/wp-content\/uploads\/2024\/05\/cac-bai-tap-vinyasa-yoga-co-the-phu-hop-cho-moi-doi-tuong-768x512.jpeg 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><figcaption class=\"wp-element-caption\"><em>C\u00e1c b\u00e0i t\u1eadp Vinyasa yoga c\u00f3 th\u1ec3 ph\u00f9 h\u1ee3p cho m\u1ecdi \u0111\u1ed1i t\u01b0\u1ee3ng &#8211; Ngu\u1ed3n Internet<\/em><\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>1.2. \u0110\u1eb7c \u0111i\u1ec3m<\/strong><\/h3>\n\n\n\n<p>V\u1ec1 c\u01a1 b\u1ea3n, \u0111\u1eb7c \u0111i\u1ec3m ch\u00ednh c\u1ee7a Vinyasa Yoga l\u00e0 <strong>t\u01b0 th\u1ebf sau s\u1ebd n\u1ed1i ti\u1ebfp \u0111\u1ed9ng t\u00e1c c\u1ee7a t\u01b0 th\u1ebf tr\u01b0\u1edbc v\u00e0 \u0111i\u1ec1u ph\u1ed1i nh\u1ecbp th\u1edf ph\u00f9 h\u1ee3p<\/strong>. Ngo\u00e0i ra, b\u00e0i t\u1eadp n\u00e0y s\u1ebd c\u00f3 c\u00e1c \u0111\u1eb7c \u0111i\u1ec3m n\u1ed5i b\u1eadt kh\u00e1c nh\u01b0:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Ch\u00fa tr\u1ecdng chuy\u1ec3n \u0111\u1ed9ng c\u01a1 th\u1ec3 v\u00e0 h\u01a1i th\u1edf:<\/strong> M\u1ecdi \u0111\u1ed9ng t\u00e1c t\u1eeb b\u00e0i t\u1eadp Vinyasa Yoga s\u1ebd t\u1ea1o ra s\u1ef1 li\u00ean k\u1ebft gi\u1eefa chuy\u1ec3n \u0111\u1ed9ng v\u00e0 h\u01a1i th\u1edf. T\u1eeb \u0111\u00f3 gi\u00fap t\u00e2m tr\u00ed v\u00e0 c\u01a1 th\u1ec3 th\u1ef1c h\u00e0nh thi\u1ec1n \u0111\u1ecbnh, c\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe th\u1ec3 ch\u1ea5t v\u00e0 tinh th\u1ea7n.<\/li>\n\n\n\n<li><strong>T\u1eadp trung v\u00e0o ch\u00e1nh ni\u1ec7m: <\/strong>C\u00e1c chuy\u1ec3n \u0111\u1ed9ng nh\u1eb9 nh\u00e0ng k\u1ebft h\u1ee3p c\u00f9ng h\u01a1i th\u1edf \u0111i\u1ec1u \u0111\u1ed9 gi\u00fap b\u1ea1n gi\u1ea3m c\u0103ng th\u1eb3ng v\u00e0 l\u00e0m d\u1ecbu t\u00e2m tr\u00ed.<\/li>\n\n\n\n<li><strong>T\u00ednh linh ho\u1ea1t v\u00e0 kh\u1ea3 n\u0103ng th\u00edch \u1ee9ng: <\/strong>Th\u1ef1c t\u1ebf, \u0111\u00e2y l\u00e0 b\u1ed9 m\u00f4n d\u1ec5 ti\u1ebfp c\u1eadn v\u1edbi h\u1ea7u h\u1ebft m\u1ecdi ng\u01b0\u1eddi, bao g\u1ed3m c\u1ea3 nam\/n\u1eef hay ng\u01b0\u1eddi gi\u00e0 v\u00e0 tr\u1ebb nh\u1ecf.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>1.3. C\u00e1c c\u1ea5p \u0111\u1ed9 c\u1ee7a Vinyasa Yoga&nbsp;<\/strong><\/h3>\n\n\n\n<p>Khi tham gia t\u1eadp Vinyasa Yoga, b\u1ea1n c\u00f3 th\u1ec3 ti\u1ebfp c\u1eadn qua <strong>3 c\u1ea5p \u0111\u1ed9 ch\u00ednh bao g\u1ed3m: c\u01a1 b\u1ea3n, trung c\u1ea5p v\u00e0 n\u00e2ng cao<\/strong>. \u0110\u1ed1i v\u1edbi nh\u1eefng b\u00e0i t\u1eadp n\u00e2ng cao s\u1ebd y\u00eau c\u1ea7u b\u1ea1n k\u1ebft h\u1ee3p nh\u1ecbp nh\u00e0ng h\u01a1n gi\u1eefa nh\u1ecbp th\u1edf v\u00e0 \u0111\u1ed9ng t\u00e1c yoga kh\u00f3 (t\u01b0 th\u1ebf nghi\u00eang, xo\u1eafn c\u01a1 th\u1ec3,&#8230;).<\/p>\n\n\n\n<p>\u1ede m\u1ecdi c\u1ea5p \u0111\u1ed9, t\u00ean g\u1ecdi v\u00e0 c\u00e1c \u0111\u1ed9ng t\u00e1c trong b\u00e0i t\u1eadp Vinyasa Yoga s\u1ebd c\u00f3 nh\u1eefng bi\u1ebfn th\u1ec3 nh\u1ea5t \u0111\u1ecbnh. Th\u1ef1c t\u1ebf, chi ti\u1ebft \u0111\u1ed9ng t\u00e1c trong b\u00e0i t\u1eadp s\u1ebd ph\u1ee5 thu\u1ed9c v\u00e0o t\u1eebng hu\u1ea5n luy\u1ec7n vi\u00ean c\u0169ng nh\u01b0 c\u00e1ch h\u1ecd c\u00e1 nh\u00e2n h\u00f3a \u0111\u1ed1i v\u1edbi t\u1eebng h\u1ecdc vi\u00ean. Tuy nhi\u00ean, n\u1ed9i dung b\u00e0i t\u1eadp v\u1eabn s\u1ebd d\u1ef1a tr\u00ean s\u1ef1 k\u1ebft h\u1ee3p nh\u1ecbp nh\u00e0ng gi\u1eefa h\u01a1i th\u1edf v\u00e0 chu\u1ed7i \u0111\u1ed9ng t\u00e1c yoga.<\/p>\n\n\n\n<p>B\u1ea3ng t\u1ed5ng h\u1ee3p m\u1ed9t s\u1ed1 b\u00e0i t\u1eadp Vinyasa Yoga \u1edf 3 c\u1ea5p \u0111\u1ed9:<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td>\n\t\t\t<p dir=\"ltr\" style=\"text-align: center;\"><strong>C\u01a1 b\u1ea3n<\/strong><\/p>\n\t\t\t<\/td><td>\n\t\t\t<p dir=\"ltr\" style=\"text-align: center;\"><strong>Trung c\u1ea5p<\/strong><\/p>\n\t\t\t<\/td><td>\n\t\t\t<p dir=\"ltr\" style=\"text-align: center;\"><strong>N\u00e2ng cao<\/strong><\/p>\n\t\t\t<\/td><\/tr><tr><td>\n\t\t\t<ul>\n\t\t\t\t<li dir=\"ltr\">\n\t\t\t\t<p dir=\"ltr\">Sun Salutations&nbsp;<\/p>\n\t\t\t\t<\/li>\n\t\t\t\t<li dir=\"ltr\">\n\t\t\t\t<p dir=\"ltr\">Cat &#8211; Cow Pose<\/p>\n\t\t\t\t<\/li>\n\t\t\t\t<li dir=\"ltr\">\n\t\t\t\t<p dir=\"ltr\">Side Plank Pose<\/p>\n\t\t\t\t<\/li>\n\t\t\t\t<li dir=\"ltr\">\n\t\t\t\t<p dir=\"ltr\">Standing Forward Bend<\/p>\n\t\t\t\t<\/li>\n\t\t\t<\/ul>\n\t\t\t<\/td><td>\n\t\t\t<ul>\n\t\t\t\t<li dir=\"ltr\">\n\t\t\t\t<p dir=\"ltr\">Awkward Chair Pose<\/p>\n\t\t\t\t<\/li>\n\t\t\t\t<li dir=\"ltr\">\n\t\t\t\t<p dir=\"ltr\">Eagle Pose<\/p>\n\t\t\t\t<\/li>\n\t\t\t\t<li dir=\"ltr\">\n\t\t\t\t<p dir=\"ltr\">Extended Side Angle<\/p>\n\t\t\t\t<\/li>\n\t\t\t<\/ul>\n\t\t\t<\/td><td>\n\t\t\t<ul>\n\t\t\t\t<li dir=\"ltr\">\n\t\t\t\t<p dir=\"ltr\">Revolved Side Angle Pose<\/p>\n\t\t\t\t<\/li>\n\t\t\t\t<li dir=\"ltr\">\n\t\t\t\t<p dir=\"ltr\">Revolved Triangle Pose<\/p>\n\t\t\t\t<\/li>\n\t\t\t<\/ul>\n\t\t\t<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><em>L\u01b0u \u00fd: \u0110\u1ed1i v\u1edbi b\u00e0i t\u1eadp Vinyasa Yoga \u1edf m\u1ee9c trung c\u1ea5p v\u00e0 n\u00e2ng cao, b\u1ea1n n\u00ean t\u00ecm \u0111\u1ebfn c\u00e1c trung t\u00e2m fitness &amp; yoga \u0111\u1ec3 \u0111\u01b0\u1ee3c c\u00e1c chuy\u00ean gia\/hu\u1ea5n luy\u1ec7n vi\u00ean h\u01b0\u1edbng d\u1eabn t\u1eadp luy\u1ec7n chi ti\u1ebft. \u0110i\u1ec1u n\u00e0y kh\u00f4ng ch\u1ec9 gi\u00fap b\u1ea1n \u0111\u1ea1t hi\u1ec7u qu\u1ea3 t\u1eadp luy\u1ec7n t\u1ed1t h\u01a1n m\u00e0 h\u1ea1n ch\u1ebf nguy c\u01a1 ch\u1ea5n th\u01b0\u01a1ng ti\u1ec1m \u1ea9n.&nbsp;&nbsp;<\/em><\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full has-custom-border\"><img loading=\"lazy\" decoding=\"async\" width=\"850\" height=\"567\" src=\"http:\/\/www.dktvnblog.com\/blog\/wp-content\/uploads\/2024\/05\/ban-khong-nen-tu-tap-cac-bai-vinyasa-yoga-nang-cao-tai-nha.jpeg\" alt=\"B\u1ea1n kh\u00f4ng n\u00ean t\u1ef1 t\u1eadp c\u00e1c b\u00e0i Vinyasa yoga n\u00e2ng cao t\u1ea1i nh\u00e0 \" class=\"wp-image-7811\" style=\"border-radius:10px\" srcset=\"\/blog\/wp-content\/uploads\/2024\/05\/ban-khong-nen-tu-tap-cac-bai-vinyasa-yoga-nang-cao-tai-nha.jpeg 850w, \/blog\/wp-content\/uploads\/2024\/05\/ban-khong-nen-tu-tap-cac-bai-vinyasa-yoga-nang-cao-tai-nha-300x200.jpeg 300w, \/blog\/wp-content\/uploads\/2024\/05\/ban-khong-nen-tu-tap-cac-bai-vinyasa-yoga-nang-cao-tai-nha-768x512.jpeg 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><figcaption class=\"wp-element-caption\"><em>B\u1ea1n kh\u00f4ng n\u00ean t\u1ef1 t\u1eadp c\u00e1c b\u00e0i Vinyasa yoga n\u00e2ng cao t\u1ea1i nh\u00e0 &#8211; Ngu\u1ed3n Internet<\/em><\/figcaption><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>2. L\u1ee3i \u00edch khi t\u1eadp Vinyasa Yoga&nbsp;<\/strong><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>2.1. T\u0103ng c\u01b0\u1eddng s\u1ef1 ho\u1ea1t \u0111\u1ed9ng c\u1ee7a ph\u1ed5i<\/strong><\/h3>\n\n\n\n<p>Th\u1ea1c s\u0129\/B\u00e1c s\u0129 <a href=\"https:\/\/vnexpress.net\/bai-tap-giup-phoi-khoe-hon-moi-ngay-4518885.html\" target=\"_blank\" rel=\"noreferrer noopener\">\u0110\u1eb7ng Th\u00e0nh \u0110\u00f4<\/a> (khoa H\u00f4 h\u1ea5p BV\u0110K T\u00e2m Anh H\u00e0 N\u1ed9i), yoga l\u00e0 m\u1ed9t trong nh\u1eefng b\u00e0i t\u1eadp v\u1ec1 v\u1eadn \u0111\u1ed9ng hi\u1ec7u qu\u1ea3, gi\u00fap t\u0103ng c\u01b0\u1eddng s\u1ef1 ho\u1ea1t \u0111\u1ed9ng c\u1ee7a ph\u1ed5i. \u0110i\u1ec1u n\u00e0y c\u0169ng d\u1ec5 hi\u1ec3u khi Vinyasa Yoga (b\u1ed9 m\u00f4n thu\u1ed9c yoga) ch\u1ee7 y\u1ebfu k\u1ebft h\u1ee3p gi\u1eefa \u0111i\u1ec1u h\u00f2a nh\u1ecbp th\u1edf v\u00e0 chuy\u1ec3n \u0111\u1ed9ng c\u01a1 th\u1ec3.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>2.2. T\u0103ng c\u01b0\u1eddng s\u1ee9c kh\u1ecfe tim m\u1ea1ch<\/strong><\/h3>\n\n\n\n<p>Theo Vi\u1ec7n Tim, Ph\u1ed5i v\u00e0 M\u00e1u Qu\u1ed1c gia Hoa K\u1ef3 (<a href=\"https:\/\/suckhoedoisong.vn\/5-bai-tap-tai-nha-giup-tang-cuong-suc-khoe-tim-mach-169230128110702685.htm\" target=\"_blank\" rel=\"noreferrer noopener\">NHLBI<\/a>), vi\u1ec7c th\u1ef1c hi\u1ec7n c\u00e1c b\u00e0i t\u1eadp Vinyasa Yoga \u0111i\u1ec1u \u0111\u1ed9 h\u00e0ng ng\u00e0y s\u1ebd l\u00e0 c\u00e1ch t\u1ed1t gi\u00fap m\u1ecdi ng\u01b0\u1eddi duy tr\u00ec v\u00e0 n\u00e2ng cao s\u1ee9c kh\u1ecfe tim m\u1ea1ch. B\u00ean c\u1ea1nh \u0111\u00f3, t\u1eadp Vinyasa Yoga c\u0169ng c\u00f3 kh\u1ea3 n\u0103ng l\u00e0m d\u1ecbu t\u00ecnh tr\u1ea1ng nh\u1ecbp tim \u0111\u1eadp kh\u00f4ng \u0111\u1ec1u. Tuy nhi\u00ean, t\u00f9y thu\u1ed9c v\u00e0o t\u00ecnh tr\u1ea1ng v\u00e0 n\u1ec1n t\u1ea3ng s\u1ee9c kh\u1ecfe m\u00e0 b\u1ea1n tham kh\u1ea3o \u00fd ki\u1ebfn chuy\u00ean gia v\u00e0 c\u00e1c hu\u1ea5n luy\u1ec7n vi\u00ean \u0111\u1ec3 c\u00f3 cho m\u00ecnh \u0111\u01b0\u1ee3c l\u1ed9 tr\u00ecnh t\u1eadp luy\u1ec7n ph\u00f9 h\u1ee3p.\u00a0<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>2.3. H\u1ed7 tr\u1ee3 gi\u1ea3m c\u00e2n<\/strong><\/h3>\n\n\n\n<p>Trung b\u00ecnh 1 gi\u1edd t\u1eadp Vinyasa Yoga s\u1ebd gi\u00fap b\u1ea1n \u0111\u1ed1t ch\u00e1y kho\u1ea3ng 380 &#8211; 400 calo. B\u1edfi v\u1eady, t\u00f9y thu\u1ed9c v\u00e0o th\u1ec3 tr\u1ea1ng v\u00e0 m\u1ee5c \u0111\u00edch gi\u1ea3m c\u00e2n m\u00e0 b\u1ea1n c\u00f3 th\u1ec3 c\u00e2n nh\u1eafc l\u1ef1a ch\u1ecdn kh\u1ed1i l\u01b0\u1ee3ng t\u1eadp luy\u1ec7n ph\u00f9 h\u1ee3p.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>2.4. H\u1ed7 tr\u1ee3 c\u01a1 th\u1ec3 kh\u1ecfe m\u1ea1nh v\u00e0 d\u1ebbo dai<\/strong><\/h3>\n\n\n\n<p>Vinyasa Yoga l\u00e0 m\u1ed9t chu\u1ed7i c\u00e1c v\u1eadn \u0111\u1ed9ng thu\u1ed9c b\u1ed9 m\u00f4n yoga. Th\u00f4ng qua qu\u00e1 tr\u00ecnh t\u1eadp luy\u1ec7n th\u01b0\u1eddng xuy\u00ean, c\u00e1c c\u01a1 b\u1eafp tr\u00ean c\u01a1 th\u1ec3 s\u1ebd tr\u1edf n\u00ean s\u0103n ch\u1eafc v\u00e0 d\u1ebbo dai h\u01a1n. V\u1ec1 l\u00e2u d\u00e0i, \u0111i\u1ec1u n\u00e0y s\u1ebd gi\u00fap b\u1ea1n t\u0103ng c\u01b0\u1eddng s\u1ee9c kh\u1ecfe, t\u1ea1o s\u1ef1 c\u00e2n b\u1eb1ng h\u01a1n trong l\u1ed1i s\u1ed1ng th\u01b0\u1eddng ng\u00e0y.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>&nbsp;2.5. Gi\u1ea3m nguy c\u01a1 g\u00e2y t\u1ed5n th\u01b0\u01a1ng c\u1ed9t s\u1ed1ng<\/strong><\/h3>\n\n\n\n<p>Chia s\u1ebb c\u1ee7a <a href=\"https:\/\/vnexpress.net\/phong-ngua-thoai-hoa-dot-song-co-cho-dan-van-phong-4624475.html\" target=\"_blank\" rel=\"noreferrer noopener\">BS.CKI \u0110\u1ed7 Th\u1ecb H\u1ed3ng \u00c1nh<\/a> (H\u1ec7 th\u1ed1ng BV\u0110K T\u00e2m Anh), tho\u00e1i h\u00f3a c\u1ed9t s\u1ed1ng l\u00e0 b\u1ec7nh l\u00fd \u0111ang ng\u00e0y c\u00e0ng \u0111\u01b0\u1ee3c tr\u1ebb h\u00f3a &#8211; \u0111\u1eb7c bi\u1ec7t \u1edf d\u00e2n v\u0103n ph\u00f2ng, ng\u01b0\u1eddi ng\u1ed3i l\u00e0m vi\u1ec7c l\u00e2u. Theo b\u00e1c s\u0129, v\u1eadn \u0111\u1ed9ng th\u00f4ng qua c\u00e1c \u0111\u1ed9ng t\u00e1c u\u1ed1n, gi\u00e3n c\u01a1 trong Vinyasa Yoga l\u00e0 c\u00e1ch hi\u1ec7u qu\u1ea3 \u0111\u1ec3 c\u1ea3i thi\u1ec7n \u00e1p l\u1ef1c l\u00ean c\u1ed9t s\u1ed1ng, t\u0103ng c\u01b0\u1eddng s\u1ef1 linh ho\u1ea1t cho c\u01a1 th\u1ec3.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>2.6. C\u1ea3i thi\u1ec7n gi\u1ea5c ng\u1ee7<\/strong><\/h3>\n\n\n\n<p>Nh\u01b0 chia s\u1ebb, vi\u1ec7c t\u1eadp luy\u1ec7n Vinyasa Flow Yoga \u0111\u1ec1u \u0111\u1eb7n s\u1ebd gi\u00fap b\u1ea1n c\u00f3 m\u1ed9t c\u01a1 th\u1ec3 d\u1ebbo dai, c\u1ea3i thi\u1ec7n t\u00ecnh tr\u1ea1ng \u0111au nh\u1ee9c v\u00e0 m\u1ec7t m\u1ecfi. B\u1edfi v\u1eady, t\u1eeb m\u1ed9t c\u01a1 th\u1ec3 kh\u1ecfe m\u1ea1nh v\u00e0 tinh th\u1ea7n tho\u1ea3i m\u00e1i, gi\u1ea5c ng\u1ee7 s\u1ebd \u0111\u1ebfn nhanh v\u00e0 s\u00e2u h\u01a1n. Tuy nhi\u00ean t\u00f9y thu\u1ed9c v\u00e0o th\u1ec3 tr\u1ea1ng s\u1ee9c kh\u1ecfe m\u00e0 b\u1ea1n n\u00ean tham kh\u1ea3o \u00fd ki\u1ebfn c\u00e1c chuy\u00ean gia \u0111\u1ec3 c\u00f3 cho m\u00ecnh \u0111\u01b0\u1ee3c l\u1ed9 tr\u00ecnh t\u1eadp luy\u1ec7n ph\u00f9 h\u1ee3p.<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full has-custom-border\"><img loading=\"lazy\" decoding=\"async\" width=\"850\" height=\"567\" src=\"http:\/\/www.dktvnblog.com\/blog\/wp-content\/uploads\/2024\/05\/tap-vinyasa-flow-yoga-co-the-mang-den-giac-ngu-nhanh-va-sau-hon.jpeg\" alt=\"T\u1eadp Vinyasa Flow Yoga c\u00f3 th\u1ec3 mang \u0111\u1ebfn gi\u1ea5c ng\u1ee7 nhanh v\u00e0 s\u00e2u h\u01a1n \" class=\"wp-image-7817\" style=\"border-radius:10px\" srcset=\"\/blog\/wp-content\/uploads\/2024\/05\/tap-vinyasa-flow-yoga-co-the-mang-den-giac-ngu-nhanh-va-sau-hon.jpeg 850w, \/blog\/wp-content\/uploads\/2024\/05\/tap-vinyasa-flow-yoga-co-the-mang-den-giac-ngu-nhanh-va-sau-hon-300x200.jpeg 300w, \/blog\/wp-content\/uploads\/2024\/05\/tap-vinyasa-flow-yoga-co-the-mang-den-giac-ngu-nhanh-va-sau-hon-768x512.jpeg 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><figcaption class=\"wp-element-caption\"><em>T\u1eadp Vinyasa Flow Yoga c\u00f3 th\u1ec3 mang \u0111\u1ebfn gi\u1ea5c ng\u1ee7 nhanh v\u00e0 s\u00e2u h\u01a1n &#8211; Ngu\u1ed3n Internet<\/em><\/figcaption><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>3. H\u01b0\u1edbng d\u1eabn Vinyasa Yoga cho ng\u01b0\u1eddi m\u1edbi<\/strong><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>3.1. Sun Salutations (chu\u1ed7i \u0111\u1ed9ng t\u00e1c ch\u00e0o m\u1eb7t tr\u1eddi)<\/strong><\/h3>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full has-custom-border\"><img loading=\"lazy\" decoding=\"async\" width=\"850\" height=\"567\" src=\"http:\/\/www.dktvnblog.com\/blog\/wp-content\/uploads\/2024\/05\/chuoi-dong-tac-thuc-hien-o-bao-tap-sun-salutations.jpeg\" alt=\"Chu\u1ed7i \u0111\u1ed9ng t\u00e1c th\u1ef1c hi\u1ec7n \u1edf b\u00e0o t\u1eadp Sun Salutations\" class=\"wp-image-7813\" style=\"border-radius:10px\" srcset=\"\/blog\/wp-content\/uploads\/2024\/05\/chuoi-dong-tac-thuc-hien-o-bao-tap-sun-salutations.jpeg 850w, \/blog\/wp-content\/uploads\/2024\/05\/chuoi-dong-tac-thuc-hien-o-bao-tap-sun-salutations-300x200.jpeg 300w, \/blog\/wp-content\/uploads\/2024\/05\/chuoi-dong-tac-thuc-hien-o-bao-tap-sun-salutations-768x512.jpeg 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><figcaption class=\"wp-element-caption\"><em>Chu\u1ed7i \u0111\u1ed9ng t\u00e1c th\u1ef1c hi\u1ec7n \u1edf b\u00e0o t\u1eadp Sun Salutations &#8211; Ngu\u1ed3n Internet<\/em><\/figcaption><\/figure>\n\n\n\n<p>Sun Salutations \u0111\u01b0\u1ee3c coi l\u00e0 chu\u1ed7i \u0111\u1ed9ng t\u00e1c <strong>kh\u1edfi \u0111\u1ed9ng v\u00e0 l\u00e0m n\u00f3ng<\/strong> <strong>c\u01a1 th\u1ec3<\/strong> tr\u01b0\u1edbc khi b\u01b0\u1edbc v\u00e0o c\u00e1c b\u00e0i t\u1eadp ch\u00ednh. Khung th\u1eddi gian t\u1eadp chu\u1ed7i \u0111\u1ed9ng t\u00e1c ch\u00e0o m\u1eb7t tr\u1eddi hi\u1ec7u qu\u1ea3 nh\u1ea5t s\u1ebd l\u00e0 v\u00e0o bu\u1ed5i s\u00e1ng, \u0111i\u1ec1u n\u00e0y h\u1ee9a h\u1eb9n c\u00f3 th\u1ec3 mang l\u1ea1i ngu\u1ed3n n\u0103ng l\u01b0\u1ee3ng v\u00e0 s\u1ef1 c\u00e2n b\u1eb1ng cho c\u01a1 th\u1ec3 trong su\u1ed1t m\u1ed9t ng\u00e0y d\u00e0i.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td>\n\t\t\t<p dir=\"ltr\"><strong>L\u01b0u \u00fd v\u1edbi ng\u01b0\u1eddi t\u1eadp:<\/strong><\/p>\n\n\t\t\t<ul>\n\t\t\t\t<li dir=\"ltr\">\n\t\t\t\t<p dir=\"ltr\" style=\"text-align: justify;\">Ng\u01b0\u1eddi c\u00f3 v\u1ea5n \u0111\u1ec1 v\u1ec1 huy\u1ebft \u00e1p c\u1ea7n tham kh\u1ea3o \u00fd ki\u1ebfn b\u00e1c s\u0129 ho\u1eb7c chuy\u00ean gia tr\u01b0\u1edbc khi b\u1eaft \u0111\u1ea7u b\u00e0i t\u1eadp.<\/p>\n\t\t\t\t<\/li>\n\t\t\t\t<li dir=\"ltr\">\n\t\t\t\t<p dir=\"ltr\" style=\"text-align: justify;\">Ng\u01b0\u1eddi g\u1eb7p ch\u1ea5n th\u01b0\u01a1ng \u1edf v\u00f9ng c\u01a1 m\u1ec1m nh\u01b0: b\u1eafp tay, b\u1eafp ch\u00e2n,&#8230; kh\u00f4ng n\u00ean t\u1eadp t\u01b0 th\u1ebf Sun Salutations.<\/p>\n\t\t\t\t<\/li>\n\t\t\t\t<li dir=\"ltr\">\n\t\t\t\t<p dir=\"ltr\" style=\"text-align: justify;\">Trong qu\u00e1 tr\u00ecnh lu\u00e2n chuy\u1ec3n \u0111\u1ed9ng t\u00e1c, b\u1ea1n ch\u1ec9 n\u00ean th\u1edf b\u1eb1ng m\u0169i, tr\u00e1nh th\u1edf g\u1ea5p g\u00e2y ki\u1ec7t s\u1ee9c.<\/p>\n\t\t\t\t<\/li>\n\t\t\t<\/ul>\n\t\t\t<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><strong>H\u01b0\u1edbng d\u1eabn t\u1eadp Sun Salutations:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>B\u01b0\u1edbc 1: \u0110\u1eb7t hai ch\u00e2n s\u00e1t v\u00e0o nhau, hai tay ch\u1eafp l\u1ea1i tr\u01b0\u1edbc m\u1eb7t (ng\u00f3n tay c\u00e1i cao ngang c\u1eb1m).<\/li>\n\n\n\n<li>B\u01b0\u1edbc 2: H\u00edt v\u00e0o, \u0111\u1ed3ng th\u1eddi hai tay sang ngang h\u00f4ng r\u1ed3i t\u1eeb t\u1eeb \u0111\u01b0a l\u00ean tr\u00ean (hai l\u00f2ng b\u00e0n tay h\u01b0\u1edbng v\u00e0o nhau).<\/li>\n\n\n\n<li>B\u01b0\u1edbc 3: Th\u1edf ra, c\u00fai th\u00e2n ng\u01b0\u1eddi v\u1ec1 ph\u00eda tr\u01b0\u1edbc, hai tay n\u1eafm l\u1ea5y c\u1ed5 ch\u00e2n.&nbsp;<\/li>\n\n\n\n<li>B\u01b0\u1edbc 4: H\u00edt v\u00e0o, ch\u1ed1ng hai l\u00f2ng b\u00e0n tay xu\u1ed1ng \u0111\u1ea5t, hai ch\u00e2n \u0111\u01b0a v\u1ec1 sau (hai ch\u00e2n r\u1ed9ng b\u1eb1ng hai, \u0111\u01b0a c\u01a1 th\u1ec3 v\u1ec1 t\u01b0 th\u1ebf ch\u1ed1ng \u0111\u1ea9y).<\/li>\n\n\n\n<li>B\u01b0\u1edbc 5: Th\u1edf ra, h\u1ea1 th\u1ea5p ph\u1ea7n th\u00e2n sau s\u00e1t v\u1edbi m\u1eb7t \u0111\u1ea5t, \u0111\u1ed3ng th\u1eddi \u0111\u1ea9y ph\u1ea7n ng\u1ef1c h\u01b0\u1edbng v\u1ec1 ph\u00eda tr\u01b0\u1edbc.<\/li>\n\n\n\n<li>B\u01b0\u1edbc 6: H\u00edt v\u00e0o, thu ch\u00e2n tr\u00e1i v\u1ec1 t\u01b0 th\u1ebf \u0111\u1ee9ng t\u1ea5n (ch\u00e2n ph\u1ea3i v\u1eabn gi\u1eef nguy\u00ean v\u1ecb tr\u00ed).&nbsp;<\/li>\n\n\n\n<li>B\u01b0\u1edbc 7: Th\u1edf ra, \u0111\u1ea7u h\u01b0\u1edbng v\u1ec1 ph\u00eda tr\u01b0\u1edbc v\u00e0 c\u00e1c \u0111\u1ea7u ng\u00f3n tay ch\u1ed1ng xu\u1ed1ng \u0111\u1ea5t.<\/li>\n\n\n\n<li>B\u01b0\u1edbc 8: H\u00edt v\u00e0o, thu ch\u00e2n ph\u1ea3i \u0111\u1eb7t s\u00e1t ch\u00e2n tr\u00e1i. Hai tay ch\u1ed1ng v\u00e0o \u0111\u1ea7u g\u1ed1i, du\u1ed7i th\u1eb3ng l\u01b0ng.<\/li>\n\n\n\n<li>B\u01b0\u1edbc 9: Th\u1edf ra, ch\u1ea1m c\u00e1c \u0111\u1ea7u ng\u00f3n tay xu\u1ed1ng m\u1eb7t \u0111\u1ea5t, \u0111\u1ec9nh \u0111\u1ea7u v\u01b0\u01a1n cao.<\/li>\n\n\n\n<li>B\u01b0\u1edbc 10: H\u00edt v\u00e0o, t\u1eeb t\u1eeb \u0111\u1ee9ng th\u1eb3ng ng\u01b0\u1eddi d\u1eady. Hai tay l\u1ea7n l\u01b0\u1ee3t \u0111\u01b0a theo tr\u00ecnh t\u1ef1 sang ngang &#8211; \u0111\u01b0a l\u00ean &#8211; l\u00f2ng b\u00e0n tay h\u01b0\u1edbng v\u00e0o nhau.<\/li>\n\n\n\n<li>B\u01b0\u1edbc 11: Th\u1edf ra, hai tay ch\u1eafp l\u1ea1i tr\u01b0\u1edbc ng\u1ef1c (tr\u1edf v\u1ec1 t\u01b0 th\u1ebf ban \u0111\u1ea7u).<\/li>\n<\/ul>\n\n\n\n<p><em>L\u01b0u \u00fd: B\u1ea1n th\u1ef1c hi\u1ec7n l\u1eb7p l\u1ea1i to\u00e0n b\u1ed9 \u0111\u1ed9ng t\u00e1c Sun Salutations t\u1eeb 2 &#8211; 3 l\u1ea7n.<\/em><\/p>\n\n\n\n<p><iframe loading=\"lazy\" src=\"\/\/www.youtube.com\/embed\/hUwDT643IUw\" width=\"850\" height=\"477\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>3.2. Cat-Cow Pose (Marjarasana \u2013 Bidalasana)<\/strong><\/h3>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full has-custom-border\"><img loading=\"lazy\" decoding=\"async\" width=\"850\" height=\"571\" src=\"http:\/\/www.dktvnblog.com\/blog\/wp-content\/uploads\/2024\/05\/quy-trinh-thuc-hien-dong-tac-cat-cow-pose.jpeg\" alt=\"Quy tr\u00ecnh th\u1ef1c hi\u1ec7n \u0111\u1ed9ng t\u00e1c Cat-Cow Pose\" class=\"wp-image-7815\" style=\"border-radius:10px\" srcset=\"\/blog\/wp-content\/uploads\/2024\/05\/quy-trinh-thuc-hien-dong-tac-cat-cow-pose.jpeg 850w, \/blog\/wp-content\/uploads\/2024\/05\/quy-trinh-thuc-hien-dong-tac-cat-cow-pose-300x202.jpeg 300w, \/blog\/wp-content\/uploads\/2024\/05\/quy-trinh-thuc-hien-dong-tac-cat-cow-pose-768x516.jpeg 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><figcaption class=\"wp-element-caption\"><em>Quy tr\u00ecnh th\u1ef1c hi\u1ec7n \u0111\u1ed9ng t\u00e1c Cat-Cow Pose &#8211; Ngu\u1ed3n Internet<\/em><\/figcaption><\/figure>\n\n\n\n<p>Cat-Cow Pose l\u00e0 s\u1ef1 k\u1ebft h\u1ee3p c\u1ee7a \u0111\u1ed9ng t\u00e1c <strong>Cat Pose (t\u01b0 th\u1ebf con m\u00e8o) v\u00e0 Cow Pose (t\u01b0 th\u1ebf con b\u00f2)<\/strong>. Khi k\u1ebft th\u00fac \u0111\u1ed9ng t\u00e1c Cat Pose, b\u1ea1n s\u1ebd c\u1ea7n lu\u00e2n chuy\u1ec3n nh\u1ecbp nh\u00e0ng ngay sang \u0111\u1ed9ng t\u00e1c Cow Pose \u0111\u1ec3 t\u1ea1o ra m\u1ed9t b\u00e0i t\u1eadp ho\u00e0n ch\u1ec9nh.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>L\u01b0u \u00fd v\u1edbi ng\u01b0\u1eddi t\u1eadp:<\/strong><br>Ng\u01b0\u1eddi t\u1eadp \u0111ang b\u1ecb ch\u1ea5n th\u01b0\u01a1ng \u1edf v\u00f9ng c\u1ed5 kh\u00f4ng n\u00ean t\u1eadp luy\u1ec7n \u0111\u1ed9ng t\u00e1c Cat-Cow Pose.<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><strong>H\u01b0\u1edbng d\u1eabn t\u1eadp Cat-Cow Pose:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>B\u01b0\u1edbc 1: Qu\u1ef3 hai g\u1ed1i tr\u00ean th\u1ea3m t\u1eadp (hai ch\u00e2n r\u1ed9ng b\u1eb1ng vai). Hai tay ch\u1ed1ng xu\u1ed1ng \u0111\u1ea5t.<\/li>\n\n\n\n<li>B\u01b0\u1edbc 2: H\u00edt v\u00e0o, g\u1ed3ng b\u1ee5ng \u0111\u1ed3ng th\u1eddi \u0111\u1ea7u c\u00fai xu\u1ed1ng nh\u00ecn v\u1ec1 ph\u00eda ng\u1ef1c.<\/li>\n\n\n\n<li>B\u01b0\u1edbc 3: Th\u1edf ra t\u1eeb t\u1eeb. Sau \u0111\u00f3 b\u1ea1n h\u01b0\u1edbng m\u1eb7t v\u1ec1 ph\u00eda tr\u01b0\u1edbc, th\u1ea3 l\u1ecfng b\u1ee5ng.<\/li>\n<\/ul>\n\n\n\n<p><em>L\u01b0u \u00fd: B\u1ea1n th\u1ef1c hi\u1ec7n l\u1eb7p l\u1ea1i to\u00e0n b\u1ed9 \u0111\u1ed9ng t\u00e1c Cat-Cow Pose t\u1eeb 8 &#8211; 10 l\u1ea7n.<\/em><\/p>\n\n\n\n<p><iframe loading=\"lazy\" src=\"\/\/www.youtube.com\/embed\/YCJ498mYxWs\" width=\"850\" height=\"477\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>3.3. Side Plank Pose (Vasisthasana &#8211; T\u01b0 th\u1ebf gi\u1eef th\u0103ng b\u1eb1ng nghi\u00eang)<\/strong><\/h3>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full has-custom-border\"><img loading=\"lazy\" decoding=\"async\" width=\"850\" height=\"567\" src=\"http:\/\/www.dktvnblog.com\/blog\/wp-content\/uploads\/2024\/05\/nguoi-tap-can-kien-tri-khi-thuc-hien-bai-tap-side-plank-pose.jpeg\" alt=\"Ng\u01b0\u1eddi t\u1eadp c\u1ea7n ki\u00ean tr\u00ec khi th\u1ef1c hi\u1ec7n b\u00e0i t\u1eadp Side Plank Pose\" class=\"wp-image-7814\" style=\"border-radius:10px\" srcset=\"\/blog\/wp-content\/uploads\/2024\/05\/nguoi-tap-can-kien-tri-khi-thuc-hien-bai-tap-side-plank-pose.jpeg 850w, \/blog\/wp-content\/uploads\/2024\/05\/nguoi-tap-can-kien-tri-khi-thuc-hien-bai-tap-side-plank-pose-300x200.jpeg 300w, \/blog\/wp-content\/uploads\/2024\/05\/nguoi-tap-can-kien-tri-khi-thuc-hien-bai-tap-side-plank-pose-768x512.jpeg 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><figcaption class=\"wp-element-caption\"><em>Ng\u01b0\u1eddi t\u1eadp c\u1ea7n ki\u00ean tr\u00ec khi th\u1ef1c hi\u1ec7n b\u00e0i t\u1eadp Side Plank Pose &#8211; Ngu\u1ed3n Internet<\/em><\/figcaption><\/figure>\n\n\n\n<p>Side Plank Pose l\u00e0 \u0111\u1ed9ng t\u00e1c <strong>gi\u1eef th\u0103ng b\u1eb1ng b\u1eb1ng m\u1ed9t tay \u1edf tr\u1ea1ng th\u00e1i nghi\u00eang ng\u01b0\u1eddi<\/strong>. Th\u00f4ng th\u01b0\u1eddng, m\u1ed9t ng\u01b0\u1eddi m\u1edbi s\u1ebd m\u1ea5t t\u1eeb 1 &#8211; 2 bu\u1ed5i \u0111\u1ec3 th\u1ef1c hi\u1ec7n th\u00e0nh th\u1ea1o \u0111\u1ed9ng t\u00e1c n\u00e0y. Theo \u0111\u00f3, khi b\u1eaft \u0111\u1ea7u \u0111\u1ed9ng t\u00e1c, b\u1ea1n c\u00f3 th\u1ec3 d\u1ef1a v\u00e0o t\u01b0\u1eddng \u0111\u1ec3 l\u00e0m \u0111i\u1ec3m t\u1ef1a, tr\u00e1nh g\u1eb7p ch\u1ea5n th\u01b0\u01a1ng ngo\u00e0i \u00fd mu\u1ed1n.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td>\n\t\t\t<p dir=\"ltr\" style=\"text-align: justify;\"><strong>L\u01b0u \u00fd v\u1edbi ng\u01b0\u1eddi t\u1eadp:<\/strong><\/p>\n\n\t\t\t<ul>\n\t\t\t\t<li dir=\"ltr\">\n\t\t\t\t<p dir=\"ltr\" style=\"text-align: justify;\">Ng\u01b0\u1eddi t\u1eadp \u0111ang b\u1ecb ch\u1ea5n th\u01b0\u01a1ng \u1edf c\u1ed5 tay, c\u00e1nh tay v\u00e0 vai kh\u00f4ng n\u00ean th\u1ef1c hi\u1ec7n b\u00e0i t\u1eadp Side Plank Pose.<\/p>\n\t\t\t\t<\/li>\n\t\t\t\t<li dir=\"ltr\">\n\t\t\t\t<p dir=\"ltr\" style=\"text-align: justify;\">Ng\u01b0\u1eddi t\u1eadp m\u1edbi n\u00ean ki\u00ean tr\u00ec v\u00e0 th\u1ef1c hi\u1ec7n \u0111\u1ed9ng t\u00e1c ch\u1eadm r\u00e3i, tr\u00e1nh nguy c\u01a1 ch\u1ea5n th\u01b0\u01a1ng.<\/p>\n\t\t\t\t<\/li>\n\t\t\t<\/ul>\n\t\t\t<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><strong>H\u01b0\u1edbng d\u1eabn t\u1eadp Side Plank Pose:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>B\u01b0\u1edbc 1: B\u1ea1n h\u1ea1 th\u1ea5p tr\u1ecdng t\u00e2m ng\u01b0\u1eddi v\u00e0 b\u1eaft \u0111\u1ea7u t\u1eeb t\u01b0 th\u1ebf ch\u1ed1ng \u0111\u1ea9y.&nbsp;<\/li>\n\n\n\n<li>B\u01b0\u1edbc 2: H\u00edt v\u00e0o, d\u00f9ng l\u00f2ng b\u00e0n tay ph\u1ea3i ch\u1ed1ng xu\u1ed1ng s\u00e0n, hai ch\u00e2n ch\u1ee5m v\u00e0o nhau.<\/li>\n\n\n\n<li>B\u01b0\u1edbc 3: Th\u1edf ra, tay tr\u00e1i t\u1eeb t\u1eeb \u0111\u01b0a l\u00ean cao \u0111\u1ed3ng th\u1eddi m\u1eaft h\u01b0\u1edbng theo.<\/li>\n\n\n\n<li>B\u01b0\u1edbc 4: H\u00edt v\u00e0o, thu tay tr\u00e1i xu\u1ed1ng.<\/li>\n\n\n\n<li>B\u01b0\u1edbc 5: Th\u1edf ra, \u0111\u1eb7t tay tr\u00e1i ch\u1ed1ng xu\u1ed1ng m\u1eb7t \u0111\u1ea5t, \u0111\u1ed3ng th\u1eddi xoay c\u01a1 th\u1ec3 tr\u1edf l\u1ea1i tr\u1ea1ng th\u00e1i ban \u0111\u1ea7u.<\/li>\n\n\n\n<li>B\u01b0\u1edbc 6: L\u00e0m t\u01b0\u01a1ng t\u1ef1 v\u1edbi chi\u1ec1u ng\u01b0\u1ee3c l\u1ea1i.<\/li>\n<\/ul>\n\n\n\n<p><em>L\u01b0u \u00fd: B\u1ea1n th\u1ef1c hi\u1ec7n l\u1eb7p l\u1ea1i to\u00e0n b\u1ed9 \u0111\u1ed9ng t\u00e1c Cat-Cow Pose t\u1eeb 8 &#8211; 10 l\u1ea7n.<\/em>&nbsp;<\/p>\n\n\n\n<p><iframe loading=\"lazy\" src=\"\/\/www.youtube.com\/embed\/_ByCVx-WxfQ\" width=\"850\" height=\"477\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>3.4. Standing Forward Bend (Uttanasana)<\/strong><\/h3>\n\n\n\n<figure class=\"wp-block-image size-full has-custom-border\"><img loading=\"lazy\" decoding=\"async\" width=\"850\" height=\"570\" src=\"http:\/\/www.dktvnblog.com\/blog\/wp-content\/uploads\/2024\/05\/standing-forward-bend-khong-phu-hop-cho-nguoi-bi-chan-thuong-o-chan-hong-va-lung.jpeg\" alt=\"Standing Forward Bend kh\u00f4ng ph\u00f9 h\u1ee3p cho ng\u01b0\u1eddi b\u1ecb ch\u1ea5n th\u01b0\u01a1ng \u1edf ch\u00e2n, h\u00f4ng v\u00e0 l\u01b0ng \" class=\"wp-image-7816\" style=\"border-radius:10px\" srcset=\"\/blog\/wp-content\/uploads\/2024\/05\/standing-forward-bend-khong-phu-hop-cho-nguoi-bi-chan-thuong-o-chan-hong-va-lung.jpeg 850w, \/blog\/wp-content\/uploads\/2024\/05\/standing-forward-bend-khong-phu-hop-cho-nguoi-bi-chan-thuong-o-chan-hong-va-lung-300x201.jpeg 300w, \/blog\/wp-content\/uploads\/2024\/05\/standing-forward-bend-khong-phu-hop-cho-nguoi-bi-chan-thuong-o-chan-hong-va-lung-768x515.jpeg 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><figcaption class=\"wp-element-caption\"><em>Standing Forward Bend kh\u00f4ng ph\u00f9 h\u1ee3p cho ng\u01b0\u1eddi b\u1ecb ch\u1ea5n th\u01b0\u01a1ng \u1edf ch\u00e2n, h\u00f4ng v\u00e0 l\u01b0ng &#8211; Ngu\u1ed3n Internet<\/em><\/figcaption><\/figure>\n\n\n\n<p>Standing Forward Bend (Uttanasana) l\u00e0 chu\u1ed7i \u0111\u1ed9ng t\u00e1c <strong>g\u1eadp b\u1ee5ng, gi\u1eef th\u0103ng b\u1eb1ng v\u00e0 h\u00edt th\u1edf<\/strong>. \u0110\u1ed1i v\u1edbi nh\u1eefng ng\u01b0\u1eddi m\u1edbi b\u1ea1n n\u00ean c\u1ed1 g\u1eafng ki\u00ean tr\u00ec do \u0111\u1ed9ng t\u00e1c \u0111\u00f2i h\u1ecfi ph\u1ea7n h\u00f4ng deo dai.&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>L\u01b0u \u00fd v\u1edbi ng\u01b0\u1eddi t\u1eadp:<\/strong>Ng\u01b0\u1eddi t\u1eadp \u0111ang b\u1ecb ch\u1ea5n th\u01b0\u01a1ng \u1edf ch\u00e2n, h\u00f4ng, l\u01b0ng v\u00e0 vai kh\u00f4ng n\u00ean th\u1ef1c hi\u1ec7n b\u00e0i t\u1eadp Standing Forward Bend.<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><strong>H\u01b0\u1edbng d\u1eabn t\u1eadp Standing Forward Bend:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>B\u01b0\u1edbc 1: \u0110\u1ee9ng \u1edf t\u01b0 th\u1ebf hai ch\u00e2n ch\u1ee5m v\u00e0 hai tay \u0111\u1eb7t th\u1ea3 l\u1ecfng \u1edf b\u00ean h\u00f4ng.<\/li>\n\n\n\n<li>B\u01b0\u1edbc 2: H\u00edt v\u00e0o, \u0111\u01b0a c\u00e1nh tay l\u00ean tr\u00ean \u0111\u1ec9nh \u0111\u1ea7u (l\u00f2ng b\u00e0n tay h\u01b0\u1edbng v\u00e0o nhau). B\u1ea1n c\u1ed1 g\u1eafng v\u01b0\u01a1n ng\u01b0\u1eddi \u0111\u1ec3 gi\u00e3n c\u00e1c c\u01a1 \u1edf v\u00f9ng l\u01b0ng.<\/li>\n\n\n\n<li>B\u01b0\u1edbc 3: Th\u1edf ra, h\u1ea1 tr\u1ecdng t\u00e2m ng\u01b0\u1eddi xu\u1ed1ng. Trong \u0111\u00f3, ch\u00e2n gi\u1eef th\u0103ng b\u1eb1ng, m\u1eb7t h\u01b0\u1edbng v\u1eabn h\u01b0\u1edbng ra ph\u00eda tr\u01b0\u1edbc, tay \u00f4m l\u1ea5y c\u1ed5 ch\u00e2n ho\u1eb7c ch\u1ea1m m\u1eb7t s\u00e0n.<\/li>\n\n\n\n<li>B\u01b0\u1edbc 4: H\u00edt v\u00e0o, h\u01b0\u1edbng m\u1eb7t v\u00e0o ph\u00eda ch\u00e2n, tay v\u1eabn ch\u1ed1ng xu\u1ed1ng s\u00e0n ho\u1eb7c \u00f4m c\u1ed5 ch\u00e2n.<\/li>\n\n\n\n<li>B\u01b0\u1edbc 5: Th\u1edf ra, duy tr\u00ec tr\u1ea1ng th\u00e1i ng\u01b0\u1eddi ch\u1ebfch ch\u1eef \u201cV\u201d. Trong \u0111\u00f3, h\u01b0\u1edbng m\u1eaft v\u00e0 tay v\u1ec1 ph\u00eda tr\u01b0\u1edbc.<\/li>\n\n\n\n<li>B\u01b0\u1edbc 5: H\u00edt v\u00e0o, t\u1eeb t\u1eeb \u0111\u1ee9ng th\u1eb3ng ng\u01b0\u1eddi d\u1eady, hai tay v\u1eabn h\u01b0\u1edbng l\u00ean tr\u00ean \u0111\u1ec9nh \u0111\u1ea7u.<\/li>\n\n\n\n<li>B\u01b0\u1edbc 6: Th\u1edf ra, h\u1ea1 hai tay sang ngang v\u00e0 \u0111\u1eb7t ngang h\u00f4ng.<\/li>\n<\/ul>\n\n\n\n<p><iframe loading=\"lazy\" src=\"\/\/www.youtube.com\/embed\/szhDNPpVBMA\" width=\"850\" height=\"477\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n\n\n\n<p><em>L\u01b0u \u00fd: B\u1ea1n th\u1ef1c hi\u1ec7n l\u1eb7p l\u1ea1i to\u00e0n b\u1ed9 \u0111\u1ed9ng t\u00e1c Cat-Cow Pose t\u1eeb 8 &#8211; 10 l\u1ea7n.<\/em><\/p>\n\n\n\n<p>\u0110\u1ec3 t\u1ed1i \u01b0u h\u00f3a hi\u1ec7u qu\u1ea3 t\u1eadp luy\u1ec7n Yoga, b\u00ean c\u1ea1nh vi\u1ec7c tu\u00e2n th\u1ee7 gi\u00e1o tr\u00ecnh b\u00e0i b\u1ea3n, vi\u1ec7c trang b\u1ecb \u0111\u1ea7y \u0111\u1ee7 c\u00e1c v\u1eadt d\u1ee5ng h\u1ed7 tr\u1ee3 ph\u00f9 h\u1ee3p \u0111\u00f3ng vai tr\u00f2 v\u00f4 c\u00f9ng quan tr\u1ecdng.<\/p>\n\n\n\n<p>L\u00e0 m\u1ed9t trong nh\u1eefng nh\u00e0 ph\u00e2n ph\u1ed1i b\u00e1n l\u1ebb qu\u1ea7n \u00e1o v\u00e0 ph\u1ee5 ki\u1ec7n th\u1ec3 thao uy t\u00edn \u0111\u1ebfn t\u1eeb Ph\u00e1p, Decathlon lu\u00f4n \u0111\u1ed3ng h\u00e0nh c\u00f9ng c\u00e1c t\u00edn \u0111\u1ed3 Yoga, mang \u0111\u1ebfn nh\u1eefng l\u1ef1a ch\u1ecdn ch\u1ea5t l\u01b0\u1ee3ng v\u00e0 \u0111\u00e1ng tin c\u1eady.<\/p>\n\n\n\n<p>Tham kh\u1ea3o chi ti\u1ebft th\u00f4ng tin v\u1ec1 s\u1ea3n ph\u1ea9m ngay t\u1ea1i: <a href=\"https:\/\/www.decathlon.vn\/vi\/tat-ca-mon-the-thao\/yoga-pilates-24967\" target=\"_blank\" rel=\"noreferrer noopener\">Qu\u1ea7n \u00e1o, ph\u1ee5 ki\u1ec7n t\u1eadp Yoga<\/a><\/p>\n\n\n\n<p><em>Th\u1ef1c t\u1ebf, \u1edf m\u1ee9c \u0111\u1ed9 c\u01a1 b\u1ea3n, b\u1ea1n s\u1ebd kh\u00f4ng g\u1eb7p nhi\u1ec1u kh\u00f3 kh\u0103n \u0111\u1ec3 b\u1eaft \u0111\u1ea7u t\u1eadp Vinyasa Yoga. Tuy nhi\u00ean khi t\u1ef1 t\u1eadp t\u1ea1i nh\u00e0, b\u1ea1n n\u00ean c\u1ea9n th\u1eadn v\u00e0 b\u1eaft \u0111\u1ea7u v\u1edbi nh\u1eefng \u0111\u1ed9ng t\u00e1c d\u1ec5 nh\u1eb1m h\u1ea1n ch\u1ebf nh\u1eefng ch\u1ea5n th\u01b0\u01a1ng ti\u1ec1m \u1ea9n. \u0110\u1ec3 \u0111\u1ea3m b\u1ea3o hi\u1ec7u qu\u1ea3 t\u1ed1t nh\u1ea5t, b\u1ea1n n\u00ean c\u00e2n nh\u1eafc l\u1ef1a ch\u1ecdn c\u00e1c trung t\u00e2m fitness &amp; yoga \u0111\u1ec3 c\u00f3 \u0111\u01b0\u1ee3c l\u1ed9 tr\u00ecnh t\u1eadp luy\u1ec7n ph\u00f9 h\u1ee3p.<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>B\u1ea1n \u0111ang t\u00ecm ki\u1ebfm m\u1ed9t ph\u01b0\u01a1ng ph\u00e1p luy\u1ec7n t\u1eadp yoga gi\u00fap k\u1ebft n\u1ed1i c\u01a1 th\u1ec3 v\u00e0 t\u00e2m tr\u00ed m\u1ed9t c\u00e1ch uy\u1ec3n chuy\u1ec3n v\u00e0 \u0111\u1ea7y h\u1ee9ng&hellip;<\/p>\n","protected":false},"author":5,"featured_media":7818,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_uag_custom_page_level_css":"","footnotes":""},"categories":[10],"tags":[],"class_list":["post-7810","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-yoga"],"uagb_featured_image_src":{"full":["\/blog\/wp-content\/uploads\/2024\/05\/vinyasa-yoga.jpg",1890,1063,false],"thumbnail":["\/blog\/wp-content\/uploads\/2024\/05\/vinyasa-yoga-150x150.jpg",150,150,true],"medium":["\/blog\/wp-content\/uploads\/2024\/05\/vinyasa-yoga-300x169.jpg",300,169,true],"medium_large":["\/blog\/wp-content\/uploads\/2024\/05\/vinyasa-yoga-768x432.jpg",768,432,true],"large":["\/blog\/wp-content\/uploads\/2024\/05\/vinyasa-yoga.jpg",1890,1063,false],"1536x1536":["\/blog\/wp-content\/uploads\/2024\/05\/vinyasa-yoga-1536x864.jpg",1536,864,true],"2048x2048":["\/blog\/wp-content\/uploads\/2024\/05\/vinyasa-yoga.jpg",1890,1063,false],"yarpp-thumbnail":["\/blog\/wp-content\/uploads\/2024\/05\/vinyasa-yoga-120x120.jpg",120,120,true]},"uagb_author_info":{"display_name":"Decathlon Vi\u1ec7t Nam","author_link":"\/blog\/author\/decathlon-team\/"},"uagb_comment_info":0,"uagb_excerpt":"B\u1ea1n \u0111ang t\u00ecm ki\u1ebfm m\u1ed9t ph\u01b0\u01a1ng ph\u00e1p luy\u1ec7n t\u1eadp yoga gi\u00fap k\u1ebft n\u1ed1i c\u01a1 th\u1ec3 v\u00e0 t\u00e2m tr\u00ed m\u1ed9t c\u00e1ch uy\u1ec3n chuy\u1ec3n v\u00e0 \u0111\u1ea7y h\u1ee9ng&hellip;","_links":{"self":[{"href":"\/blog\/wp-json\/wp\/v2\/posts\/7810","targetHints":{"allow":["GET"]}}],"collection":[{"href":"\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"\/blog\/wp-json\/wp\/v2\/users\/5"}],"replies":[{"embeddable":true,"href":"\/blog\/wp-json\/wp\/v2\/comments?post=7810"}],"version-history":[{"count":1,"href":"\/blog\/wp-json\/wp\/v2\/posts\/7810\/revisions"}],"predecessor-version":[{"id":7819,"href":"\/blog\/wp-json\/wp\/v2\/posts\/7810\/revisions\/7819"}],"wp:featuredmedia":[{"embeddable":true,"href":"\/blog\/wp-json\/wp\/v2\/media\/7818"}],"wp:attachment":[{"href":"\/blog\/wp-json\/wp\/v2\/media?parent=7810"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"\/blog\/wp-json\/wp\/v2\/categories?post=7810"},{"taxonomy":"post_tag","embeddable":true,"href":"\/blog\/wp-json\/wp\/v2\/tags?post=7810"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}