{"id":618,"date":"2026-05-09T08:00:00","date_gmt":"2026-05-09T08:00:00","guid":{"rendered":"https:\/\/dev-wp.sieuma.com\/?p=618"},"modified":"2026-05-09T08:00:00","modified_gmt":"2026-05-09T08:00:00","slug":"yoga-cho-nguoi-moi-bat-dau","status":"publish","type":"post","link":"https:\/\/dev-wp.sieuma.com\/?p=618","title":{"rendered":"Yoga Cho Ng\u01b0\u1eddi M\u1edbi B\u1eaft \u0110\u1ea7u: L\u1ee3i \u00cdch To\u00e0n Di\u1ec7n v\u00e0 7 T\u01b0 Th\u1ebf C\u01a1 B\u1ea3n"},"content":{"rendered":"

Yoga \u0111ang tr\u1edf th\u00e0nh m\u1ed9t trong nh\u1eefng xu h\u01b0\u1edbng s\u1ee9c kh\u1ecfe ph\u1ed5 bi\u1ebfn nh\u1ea5t t\u1ea1i Vi\u1ec7t Nam \u2014 v\u00e0 kh\u00f4ng ph\u1ea3i v\u00f4 l\u00fd. Sau h\u00e0ng ngh\u00ecn n\u0103m ph\u00e1t tri\u1ec3n t\u1eeb \u1ea4n \u0110\u1ed9 c\u1ed5 \u0111\u1ea1i, yoga \u0111\u00e3 \u0111\u01b0\u1ee3c khoa h\u1ecdc hi\u1ec7n \u0111\u1ea1i ch\u1ee9ng minh mang l\u1ea1i v\u00f4 s\u1ed1 l\u1ee3i \u00edch cho c\u1ea3 th\u1ec3 x\u00e1c l\u1eabn tinh th\u1ea7n. N\u1ebfu b\u1ea1n \u0111ang c\u00e2n nh\u1eafc b\u1eaft \u0111\u1ea7u, b\u00e0i vi\u1ebft n\u00e0y l\u00e0 xu\u1ea5t ph\u00e1t \u0111i\u1ec3m ho\u00e0n h\u1ea3o.<\/p>\n

L\u1ee3i \u00cdch To\u00e0n Di\u1ec7n C\u1ee7a Yoga<\/h2>\n

Yoga kh\u00f4ng ch\u1ec9 l\u00e0 nh\u1eefng t\u01b0 th\u1ebf u\u1ed1n d\u1ebbo \u0111\u1eb9p m\u1eaft. Nghi\u00ean c\u1ee9u khoa h\u1ecdc cho th\u1ea5y t\u1eadp yoga \u0111\u1ec1u \u0111\u1eb7n gi\u00fap: t\u0103ng \u0111\u1ed9 linh ho\u1ea1t<\/strong> \u2014 ngay c\u1ea3 nh\u1eefng ng\u01b0\u1eddi c\u1ee9ng \u0111\u1edd nh\u1ea5t c\u0169ng th\u1ea5y c\u1ea3i thi\u1ec7n r\u00f5 r\u1ec7t sau 8 tu\u1ea7n; gi\u1ea3m stress<\/strong> \u2014 th\u00f4ng qua k\u00edch ho\u1ea1t h\u1ec7 th\u1ea7n kinh ph\u00f3 giao c\u1ea3m v\u00e0 \u0111i\u1ec1u h\u00f2a cortisol; c\u1ea3i thi\u1ec7n ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7<\/strong> \u2014 \u0111\u1eb7c bi\u1ec7t v\u1edbi c\u00e1c t\u01b0 th\u1ebf ph\u1ee5c h\u1ed3i bu\u1ed5i t\u1ed1i; c\u1ea3i thi\u1ec7n t\u01b0 th\u1ebf<\/strong> \u2014 t\u0103ng c\u01b0\u1eddng c\u01a1 core v\u00e0 nh\u1eadn th\u1ee9c v\u1ec1 c\u01a1 th\u1ec3; v\u00e0 gi\u1ea3m \u0111au l\u01b0ng m\u00e3n t\u00ednh<\/strong> \u2014 \u0111\u01b0\u1ee3c Hi\u1ec7p h\u1ed9i C\u1ed9t s\u1ed1ng M\u1ef9 khuy\u1ebfn ngh\u1ecb.<\/p>\n

\n

“Yoga kh\u00f4ng ph\u1ea3i v\u1ec1 vi\u1ec7c ch\u1ea1m \u0111\u01b0\u1ee3c ng\u00f3n ch\u00e2n \u2014 m\u00e0 l\u00e0 v\u1ec1 nh\u1eefng g\u00ec b\u1ea1n h\u1ecdc \u0111\u01b0\u1ee3c tr\u00ean \u0111\u01b0\u1eddng xu\u1ed1ng \u0111\u00f3. \u0110\u00f3 l\u00e0 h\u00e0nh tr\u00ecnh h\u01b0\u1edbng v\u00e0o b\u00ean trong, kh\u00f4ng ph\u1ea3i cu\u1ed9c thi u\u1ed1n d\u1ebbo.” \u2014 Jigar Gor, gi\u1ea3ng vi\u00ean yoga qu\u1ed1c t\u1ebf<\/p>\n<\/blockquote>\n

D\u1ee5ng C\u1ee5 C\u1ea7n Chu\u1ea9n B\u1ecb<\/h2>\n

\u0110\u1ec3 b\u1eaft \u0111\u1ea7u, b\u1ea1n ch\u1ec9 c\u1ea7n nh\u1eefng th\u1ee9 t\u1ed1i thi\u1ec3u: Th\u1ea3m yoga<\/strong> (200.000\u2013500.000 \u0111\u1ed3ng cho th\u1ea3m TPE ch\u1ea5t l\u01b0\u1ee3ng t\u1ed1t), qu\u1ea7n \u00e1o co gi\u00e3n tho\u1ea3i m\u00e1i<\/strong> v\u00e0 kh\u00f4ng gian r\u1ed9ng kho\u1ea3ng 2x2m. C\u00e1c ph\u1ee5 ki\u1ec7n nh\u01b0 block yoga<\/strong> v\u00e0 d\u00e2y \u0111ai yoga<\/strong> gi\u00fap ng\u01b0\u1eddi m\u1edbi th\u1ef1c hi\u1ec7n t\u01b0 th\u1ebf d\u1ec5 h\u01a1n \u2014 gi\u00e1 r\u1ea5t ph\u1ea3i ch\u0103ng v\u00e0 r\u1ea5t \u0111\u00e1ng \u0111\u1ea7u t\u01b0.<\/p>\n

K\u1ef9 Thu\u1eadt Th\u1edf \u2014 N\u1ec1n T\u1ea3ng C\u1ee7a M\u1ecdi T\u01b0 Th\u1ebf<\/h2>\n

Tr\u01b0\u1edbc khi h\u1ecdc t\u01b0 th\u1ebf, h\u00e3y h\u1ecdc th\u1edf: Th\u1edf b\u1ee5ng (Diaphragmatic breathing)<\/strong> \u2014 h\u00edt v\u00e0o b\u1ee5ng ph\u00ecnh ra, th\u1edf ra b\u1ee5ng x\u1eb9p xu\u1ed1ng. Ujjayi breath<\/strong> \u2014 th\u1edf nh\u1eb9 qua m\u0169i t\u1ea1o \u00e2m thanh nh\u1eb9 \u1edf c\u1ed5 h\u1ecdng nh\u01b0 ti\u1ebfng s\u00f3ng bi\u1ec3n xa \u2014 gi\u00fap duy tr\u00ec s\u1ef1 t\u1eadp trung trong su\u1ed1t bu\u1ed5i t\u1eadp. Gi\u1eef nh\u1ecbp th\u1edf \u0111\u1ec1u v\u00e0 ch\u1eadm l\u00e0 \u0111i\u1ec1u quan tr\u1ecdng nh\u1ea5t khi th\u1ef1c hi\u1ec7n b\u1ea5t k\u1ef3 t\u01b0 th\u1ebf n\u00e0o.<\/p>\n

7 T\u01b0 Th\u1ebf Yoga C\u01a1 B\u1ea3n Cho Ng\u01b0\u1eddi M\u1edbi<\/h2>\n
    \n
  1. Mountain Pose (Tadasana \u2014 T\u01b0 th\u1ebf N\u00fai):<\/strong> \u0110\u1ee9ng th\u1eb3ng, hai ch\u00e2n song song, tr\u1ecdng l\u01b0\u1ee3ng ph\u00e2n \u0111\u1ec1u. T\u01b0\u1edfng ch\u1eebng \u0111\u01a1n gi\u1ea3n nh\u01b0ng d\u1ea1y b\u1ea1n nh\u1eadn th\u1ee9c t\u1eebng c\u01a1 b\u1eafp trong c\u01a1 th\u1ec3.<\/li>\n
  2. Child’s Pose (Balasana \u2014 T\u01b0 th\u1ebf Em B\u00e9):<\/strong> Qu\u1ef3 g\u1ed1i, ng\u1ed3i xu\u1ed1ng g\u00f3t ch\u00e2n, du\u1ed7i tay ra tr\u01b0\u1edbc tr\u00e1n ch\u1ea1m s\u00e0n. T\u01b0 th\u1ebf ph\u1ee5c h\u1ed3i gi\u00fap gi\u1ea3i ph\u00f3ng l\u01b0ng d\u01b0\u1edbi v\u00e0 h\u00f4ng.<\/li>\n
  3. Downward Dog (Adho Mukha Svanasana):<\/strong> Ch\u1eef V ng\u01b0\u1ee3c, tay v\u00e0 ch\u00e2n ch\u1ea1m s\u00e0n, h\u00f4ng \u0111\u1ea9y l\u00ean cao. K\u00e9o gi\u00e3n to\u00e0n b\u1ed9 m\u1eb7t sau c\u01a1 th\u1ec3 v\u00e0 t\u0103ng c\u01b0\u1eddng c\u01a1 vai.<\/li>\n
  4. Warrior I (Virabhadrasana I \u2014 Chi\u1ebfn Binh I):<\/strong> B\u01b0\u1edbc ch\u00e2n r\u1ed9ng, g\u1ed1i tr\u01b0\u1edbc vu\u00f4ng g\u00f3c, tay gi\u01a1 th\u1eb3ng l\u00ean tr\u1eddi. T\u0103ng c\u01b0\u1eddng c\u01a1 ch\u00e2n v\u00e0 m\u1edf ng\u1ef1c.<\/li>\n
  5. Tree Pose (Vrksasana \u2014 T\u01b0 th\u1ebf C\u00e2y):<\/strong> \u0110\u1ee9ng m\u1ed9t ch\u00e2n, ch\u00e2n kia \u0111\u1eb7t l\u00ean \u0111\u00f9i trong, tay ch\u1eafp tr\u01b0\u1edbc ng\u1ef1c. Luy\u1ec7n t\u1eadp th\u0103ng b\u1eb1ng v\u00e0 s\u1ef1 t\u1eadp trung.<\/li>\n
  6. Cobra Pose (Bhujangasana \u2014 T\u01b0 th\u1ebf R\u1eafn H\u1ed5 Mang):<\/strong> N\u1eb1m s\u1ea5p, tay \u0111\u1eb7t d\u01b0\u1edbi vai, ng\u1ef1c \u0111\u1ea9y l\u00ean. M\u1edf ng\u1ef1c v\u00e0 t\u0103ng c\u01b0\u1eddng c\u01a1 l\u01b0ng d\u01b0\u1edbi \u2014 r\u1ea5t t\u1ed1t cho d\u00e2n v\u0103n ph\u00f2ng.<\/li>\n
  7. Corpse Pose (Savasana \u2014 T\u01b0 th\u1ebf X\u00e1c Ch\u1ebft):<\/strong> N\u1eb1m ng\u1eeda ho\u00e0n to\u00e0n th\u01b0 gi\u00e3n 5\u201310 ph\u00fat. \u0110\u00e2y l\u00e0 t\u01b0 th\u1ebf quan tr\u1ecdng nh\u1ea5t \u2014 cho ph\u00e9p c\u01a1 th\u1ec3 h\u1ea5p th\u1ee5 to\u00e0n b\u1ed9 l\u1ee3i \u00edch c\u1ee7a bu\u1ed5i t\u1eadp.<\/li>\n<\/ol>\n
    \n

    “Savasana l\u00e0 t\u01b0 th\u1ebf kh\u00f3 nh\u1ea5t trong yoga \u2014 kh\u00f4ng ph\u1ea3i v\u00ec n\u00f3 \u0111\u00f2i h\u1ecfi s\u1ee9c m\u1ea1nh th\u1ec3 ch\u1ea5t, m\u00e0 v\u00ec n\u00f3 \u0111\u00f2i h\u1ecfi b\u1ea1n ho\u00e0n to\u00e0n bu\u00f4ng b\u1ecf m\u1ecdi suy ngh\u0129 v\u00e0 hi\u1ec7n di\u1ec7n trong kho\u1ea3nh kh\u1eafc \u0111\u00f3.” \u2014 B.K.S. Iyengar<\/p>\n<\/blockquote>\n

    X\u00e2y D\u1ef1ng Th\u00f3i Quen T\u1eadp Yoga B\u1ec1n V\u1eefng<\/h2>\n

    B\u1eaft \u0111\u1ea7u v\u1edbi 15\u201320 ph\u00fat m\u1ed7i ng\u00e0y thay v\u00ec 1 gi\u1edd m\u1ed7i tu\u1ea7n \u2014 t\u00ednh nh\u1ea5t qu\u00e1n quan tr\u1ecdng h\u01a1n th\u1eddi l\u01b0\u1ee3ng. T\u1eadp v\u00e0o gi\u1edd c\u1ed1 \u0111\u1ecbnh m\u1ed7i ng\u00e0y \u0111\u1ec3 h\u00ecnh th\u00e0nh th\u00f3i quen. YouTube c\u00f3 h\u00e0ng ngh\u00ecn video yoga mi\u1ec5n ph\u00ed ch\u1ea5t l\u01b0\u1ee3ng cao \u2014 Yoga with Adriene<\/strong> l\u00e0 k\u00eanh ph\u00f9 h\u1ee3p nh\u1ea5t cho ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u. Sau 4\u20136 tu\u1ea7n t\u1ef1 t\u1eadp, h\u00e3y tham gia m\u1ed9t l\u1edbp studio \u0111\u1ec3 \u0111\u01b0\u1ee3c gi\u00e1o vi\u00ean \u0111i\u1ec1u ch\u1ec9nh t\u01b0 th\u1ebf \u0111\u00fang.<\/p>\n

    K\u1ebft Lu\u1eadn<\/h2>\n

    Yoga l\u00e0 m\u1ed9t trong s\u1ed1 \u00edt m\u00f4n t\u1eadp m\u00e0 b\u1ea1n c\u00f3 th\u1ec3 b\u1eaft \u0111\u1ea7u \u1edf b\u1ea5t k\u1ef3 \u0111\u1ed9 tu\u1ed5i n\u00e0o, v\u1edbi b\u1ea5t k\u1ef3 th\u1ec3 tr\u1ea1ng n\u00e0o v\u00e0 kh\u00f4ng c\u1ea7n \u0111\u1ea7u t\u01b0 nhi\u1ec1u. B\u1ea3y t\u01b0 th\u1ebf tr\u00ean l\u00e0 n\u1ec1n t\u1ea3ng \u0111\u1ec3 b\u1ea1n x\u00e2y d\u1ef1ng m\u1ed9t th\u1ef1c h\u00e0nh yoga c\u00e1 nh\u00e2n l\u00e2u d\u00e0i. H\u00e3y nh\u1edb: yoga l\u00e0 h\u00e0nh tr\u00ecnh, kh\u00f4ng ph\u1ea3i \u0111\u00edch \u0111\u1ebfn \u2014 v\u00e0 m\u1ed7i bu\u1ed5i t\u1eadp, d\u00f9 ng\u1eafn, \u0111\u1ec1u c\u00f3 gi\u00e1 tr\u1ecb.<\/p>\n","protected":false},"excerpt":{"rendered":"

    Yoga mang l\u1ea1i l\u1ee3i \u00edch to\u00e0n di\u1ec7n cho c\u1ea3 th\u1ec3 x\u00e1c l\u1eabn tinh th\u1ea7n \u2014 t\u1eeb t\u0103ng \u0111\u1ed9 linh ho\u1ea1t, gi\u1ea3m stress \u0111\u1ebfn c\u1ea3i thi\u1ec7n gi\u1ea5c ng\u1ee7. H\u01b0\u1edbng d\u1eabn 7 t\u01b0 th\u1ebf c\u01a1 b\u1ea3n v\u00e0 c\u00e1ch x\u00e2y d\u1ef1ng th\u00f3i quen t\u1eadp yoga b\u1ec1n v\u1eefng cho ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u.<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"fifu_image_url":"https:\/\/images.unsplash.com\/photo-1544367567-0f2fcb009e0b?q=80&w=1740&auto=format&fit=crop&ixlib=rb-4.1.0&ixid=M3wxMjA3fDB8MHxwaG90by1wYWdlfHx8fGVufDB8fHx8fA%3D%3D","fifu_image_alt":"","footnotes":""},"categories":[32,17],"tags":[18,21,22],"class_list":["post-618","post","type-post","status-publish","format-standard","hentry","category-suc-khoe","category-sports","tag-fitness","tag-health","tag-lifetstyle"],"wpmagazine_modules_lite_featured_media_urls":{"thumbnail":"","cvmm-medium":"","cvmm-medium-plus":"","cvmm-portrait":"","cvmm-medium-square":"","cvmm-large":"","cvmm-small":"","full":""},"categories_names":{"32":{"name":"S\u1ee9c kh\u1ecfe","link":"https:\/\/dev-wp.sieuma.com\/?cat=32"},"17":{"name":"Th\u1ec3 thao","link":"https:\/\/dev-wp.sieuma.com\/?cat=17"}},"tags_names":{"18":{"name":"Fitness","link":"https:\/\/dev-wp.sieuma.com\/?tag=fitness"},"21":{"name":"Health","link":"https:\/\/dev-wp.sieuma.com\/?tag=health"},"22":{"name":"lifetstyle","link":"https:\/\/dev-wp.sieuma.com\/?tag=lifetstyle"}},"comments_number":"0","_links":{"self":[{"href":"https:\/\/dev-wp.sieuma.com\/index.php?rest_route=\/wp\/v2\/posts\/618","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dev-wp.sieuma.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dev-wp.sieuma.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dev-wp.sieuma.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/dev-wp.sieuma.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=618"}],"version-history":[{"count":0,"href":"https:\/\/dev-wp.sieuma.com\/index.php?rest_route=\/wp\/v2\/posts\/618\/revisions"}],"wp:attachment":[{"href":"https:\/\/dev-wp.sieuma.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=618"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dev-wp.sieuma.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=618"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dev-wp.sieuma.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=618"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}