{"id":3683,"date":"2024-11-16T06:57:11","date_gmt":"2024-11-15T23:57:11","guid":{"rendered":"https:\/\/blog.coolmate.me\/7-bai-tap-yoga-giam-mo-bung-duoi-cho-nu-thu-gon-vong-eo-4624-3683"},"modified":"2025-12-07T13:34:31","modified_gmt":"2025-12-07T06:34:31","slug":"7-bai-tap-yoga-giam-mo-bung-duoi-cho-nu-thu-gon-vong-eo-4624","status":"publish","type":"post","link":"https:\/\/www.coolmate.me\/blog\/7-bai-tap-yoga-giam-mo-bung-duoi-cho-nu-thu-gon-vong-eo-4624","title":{"rendered":"7 b\u00e0i t\u1eadp yoga gi\u1ea3m m\u1ee1 b\u1ee5ng d\u01b0\u1edbi cho n\u1eef thu g\u1ecdn v\u00f2ng eo"},"content":{"rendered":"<p dir=\"ltr\" style=\"text-align: justify;\">M\u1ee1 b\u1ee5ng d\u01b0\u1edbi l\u00e0 m\u1ed9t trong nh\u1eefng v\u1ea5n \u0111\u1ec1 kh\u00f3 ch\u1ecbu nh\u1ea5t \u0111\u1ed1i v\u1edbi nhi\u1ec1u ph\u1ee5 n\u1eef. \u0110i\u1ec1u n\u00e0y kh\u00f4ng ch\u1ec9 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn v\u00f3c d\u00e1ng m\u00e0 c\u00f2n ti\u1ec1m \u1ea9n nh\u1eefng nguy c\u01a1 s\u1ee9c kh\u1ecfe. V\u00e0 vi\u1ec7c gi\u1ea3m m\u1ee1 b\u1ee5ng d\u01b0\u1edbi lu\u00f4n \u0111\u00f2i h\u1ecfi s\u1ef1 ki\u00ean tr\u00ec v\u00e0 m\u1ed9t ph\u01b0\u01a1ng ph\u00e1p hi\u1ec7u qu\u1ea3 v\u00e0 b\u1ec1n v\u1eefng. Trong b\u00e0i vi\u1ebft n\u00e0y, <a href=\"https:\/\/www.coolmate.me\/\" target=\"_blank\" rel=\"noopener\">Coolmate<\/a> s\u1ebd gi\u00fap b\u1ea1n t\u00ecm hi\u1ec3u v\u1ec1 c\u00e1ch t\u1eadp yoga gi\u1ea3m m\u1ee1 b\u1ee5ng d\u01b0\u1edbi. \u0110\u00e2y l\u00e0 m\u1ed9t ph\u01b0\u01a1ng ph\u00e1p an to\u00e0n v\u00e0 t\u1ed1i \u01b0u cho ph\u00e1i n\u1eef, th\u00f4ng qua c\u00e1c b\u00e0i t\u1eadp c\u1ee5 th\u1ec3 c\u00f3 th\u1ec3 th\u1ef1c hi\u1ec7n ngay t\u1ea1i nh\u00e0 \u0111\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c v\u00f3c d\u00e1ng mong \u01b0\u1edbc.<\/p>\n<h2 dir=\"ltr\" style=\"text-align: justify;\"><strong>L\u1ee3i \u00edch c\u1ee7a yoga \u0111\u1ed1i v\u1edbi vi\u1ec7c gi\u1ea3m m\u1ee1 b\u1ee5ng d\u01b0\u1edbi<\/strong><\/h2>\n<p dir=\"ltr\" style=\"text-align: justify;\">Yoga kh\u00f4ng ch\u1ec9 l\u00e0 m\u1ed9t ph\u01b0\u01a1ng ph\u00e1p gi\u1ea3m m\u1ee1 m\u00e0 c\u00f2n mang l\u1ea1i nhi\u1ec1u l\u1ee3i \u00edch cho s\u1ee9c kh\u1ecfe to\u00e0n di\u1ec7n, \u0111\u1eb7c bi\u1ec7t l\u00e0 \u0111\u1ed1i v\u1edbi v\u00f9ng b\u1ee5ng d\u01b0\u1edbi.<\/p>\n<ul style=\"text-align: justify;\">\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\"><strong>T\u0103ng c\u01b0\u1eddng trao \u0111\u1ed5i ch\u1ea5t:<\/strong> C\u00e1c t\u01b0 th\u1ebf yoga t\u00e1c \u0111\u1ed9ng s\u00e2u v\u00e0o c\u01a1 b\u1ee5ng, gi\u00fap k\u00edch th\u00edch h\u1ec7 ti\u00eau h\u00f3a v\u00e0 t\u0103ng c\u01b0\u1eddng trao \u0111\u1ed5i ch\u1ea5t. \u0110i\u1ec1u n\u00e0y h\u1ed7 tr\u1ee3 qu\u00e1 tr\u00ecnh \u0111\u1ed1t ch\u00e1y m\u1ee1 b\u1ee5ng di\u1ec5n ra nhanh ch\u00f3ng h\u01a1n.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\"><strong>Gi\u1ea3m c\u0103ng th\u1eb3ng, stress: <\/strong>C\u0103ng th\u1eb3ng l\u00e0 m\u1ed9t trong nh\u1eefng nguy\u00ean nh\u00e2n g\u00e2y t\u00edch t\u1ee5 m\u1ee1 b\u1ee5ng. T\u1eadp yoga s\u1ebd gi\u00fap th\u01b0 gi\u00e3n t\u00e2m tr\u00ed, gi\u1ea3m hormone c\u0103ng th\u1eb3ng nh\u01b0 cortisol, nh\u1edd \u0111\u00f3 gi\u1ea3m thi\u1ec3u nguy c\u01a1 t\u00edch m\u1ee1 \u1edf v\u00f9ng b\u1ee5ng d\u01b0\u1edbi.<\/p>\n<\/li>\n<\/ul>\n<p><img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/n7media.coolmate.me\/image\/November2024\/VAI_TRUOT_HAN_(45).png\" alt=\"Ph\u1ea7n l\u1edbn c\u00e1c \u0111\u1ed9ng t\u00e1c yoga \u0111\u1ec1u \u0111\u00f2i h\u1ecfi s\u1ee9c m\u1ea1nh t\u1eeb c\u01a1 b\u1ee5ng\" width=\"800\" height=\"600\" \/><\/p>\n<p style=\"text-align: center;\"><em>Ph\u1ea7n l\u1edbn c\u00e1c \u0111\u1ed9ng t\u00e1c yoga \u0111\u1ec1u \u0111\u00f2i h\u1ecfi s\u1ee9c m\u1ea1nh t\u1eeb c\u01a1 b\u1ee5ng<\/em><\/p>\n<ul style=\"text-align: justify;\">\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\"><strong>T\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh c\u01a1 b\u1ee5ng: <\/strong>C\u00e1c \u0111\u1ed9ng t\u00e1c yoga y\u00eau c\u1ea7u ng\u01b0\u1eddi t\u1eadp ph\u1ea3i s\u1eed d\u1ee5ng ph\u1ea7n l\u1edbn s\u1ee9c m\u1ea1nh t\u1eeb c\u01a1 b\u1ee5ng \u0111\u1ec3 duy tr\u00ec t\u01b0 th\u1ebf v\u00e0 t\u1ea1o s\u1ef1 c\u00e2n b\u1eb1ng.T\u1eeb \u0111\u00f3 gi\u00fap cho v\u00f9ng c\u01a1 b\u1ee5ng d\u01b0\u1edbi c\u00e0ng tr\u1edf n\u00ean s\u0103n ch\u1eafc h\u01a1n.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\"><strong>C\u1ea3i thi\u1ec7n t\u01b0 th\u1ebf: <\/strong>T\u01b0 th\u1ebf t\u1ed1t gi\u00fap c\u1ea3i thi\u1ec7n d\u00e1ng \u0111i v\u00e0 gi\u1eef cho v\u00f2ng eo thon g\u1ecdn h\u01a1n. N\u1ebfu c\u00f3 luy\u1ec7n t\u1eadp yoga, b\u1ea1n s\u1ebd gi\u1eef \u0111\u01b0\u1ee3c t\u01b0 th\u1ebf \u0111\u1ee9ng th\u1eb3ng v\u00e0 d\u00e1ng v\u00f3c g\u1ecdn g\u00e0ng.<\/p>\n<\/li>\n<\/ul>\n<p dir=\"ltr\" style=\"text-align: justify;\">So v\u1edbi c\u00e1c ph\u01b0\u01a1ng ph\u00e1p gi\u1ea3m m\u1ee1 kh\u00e1c nh\u01b0 cardio hay gym, th\u00ec b\u1ed9 m\u00f4n yoga mang t\u00ednh ch\u1ea5t nh\u1eb9 nh\u00e0ng v\u00e0 b\u1ec1n v\u1eefng h\u01a1n. Kh\u00f4ng ch\u1ec9 ri\u00eang vi\u1ec7c \u0111\u1ed1t m\u1ee1, yoga c\u00f2n gi\u00fap c\u00e2n b\u1eb1ng t\u00e2m tr\u00ed, mang \u0111\u1ebfn hi\u1ec7u qu\u1ea3 d\u00e0i l\u00e2u trong vi\u1ec7c duy tr\u00ec v\u00f3c d\u00e1ng.<\/p>\n<p>{{{infobox}}} <strong>&gt;&gt; Xem th\u00eam:<\/strong> <a href=\"https:\/\/www.coolmate.me\/blog\/xa-stress-la-gi-nhung-cach-xa-stress-hieu-qua-2000\" target=\"_blank\" rel=\"noopener\">X\u1ea3 stress l\u00e0 g\u00ec? TOP 14+ c\u00e1ch x\u1ea3 stress hi\u1ec7u qu\u1ea3 nh\u1ea5t<\/a> {{{\/infobox}}}<\/p>\n<h2 dir=\"ltr\" style=\"text-align: justify;\"><strong>7 b\u00e0i t\u1eadp yoga gi\u1ea3m m\u1ee1 b\u1ee5ng d\u01b0\u1edbi hi\u1ec7u qu\u1ea3 cho n\u1eef<\/strong><\/h2>\n<p dir=\"ltr\" style=\"text-align: justify;\">Sau \u0111\u00e2y, Coolmate s\u1ebd h\u01b0\u1edbng d\u1eabn b\u1ea1n m\u1ed9t s\u1ed1 c\u00e1c b\u00e0i t\u1eadp yoga gi\u00fap gi\u1ea3m m\u1ee1 b\u1ee5ng d\u01b0\u1edbi, \u0111\u01b0\u1ee3c thi\u1ebft k\u1ebf ph\u00f9 h\u1ee3p v\u1edbi m\u1ecdi tr\u00ecnh \u0111\u1ed9.<\/p>\n<h3 dir=\"ltr\" style=\"text-align: justify;\"><strong>1. T\u01b0 th\u1ebf thuy\u1ec1n (Naukasana)<\/strong><\/h3>\n<p dir=\"ltr\" style=\"text-align: justify;\">\u0110\u00e2y l\u00e0 m\u1ed9t t\u01b0 th\u1ebf r\u1ea5t hi\u1ec7u qu\u1ea3 \u0111\u1ec3 gi\u00fap t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh v\u00f9ng c\u01a1 b\u1ee5ng v\u00e0 c\u1ea3i thi\u1ec7n s\u1ee9c b\u1ec1n cho c\u01a1 th\u1ec3.<\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong>C\u00e1ch th\u1ef1c hi\u1ec7n:<\/strong><\/p>\n<ol style=\"text-align: justify;\">\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">N\u1eb1m ng\u1eeda tr\u00ean th\u1ea3m, du\u1ed7i th\u1eb3ng ch\u00e2n v\u00e0 \u0111\u1eb7t tay d\u1ecdc theo th\u00e2n.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">H\u00edt s\u00e2u, n\u00e2ng \u0111\u1ea7u, l\u01b0ng v\u00e0 ch\u00e2n l\u00ean kh\u1ecfi m\u1eb7t s\u00e0n, t\u1ea1o h\u00ecnh ch\u1eef V v\u1edbi c\u01a1 th\u1ec3.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">Du\u1ed7i th\u1eb3ng tay song song v\u1edbi ch\u00e2n, gi\u1eef th\u0103ng b\u1eb1ng tr\u00ean h\u00f4ng.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">Gi\u1eef t\u01b0 th\u1ebf n\u00e0y trong 10-20 gi\u00e2y, h\u00edt th\u1edf \u0111\u1ec1u. Th\u1ea3 l\u1ecfng v\u00e0 ngh\u1ec9 10 gi\u00e2y tr\u01b0\u1edbc khi l\u1eb7p l\u1ea1i.<\/p>\n<\/li>\n<\/ol>\n<p><iframe loading=\"lazy\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"YouTube video player\" src=\"https:\/\/www.youtube.com\/embed\/AV7VHk5qlHg?si=Q-lxfx7duq61ZteN\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong>L\u1ee3i \u00edch:<\/strong><\/p>\n<ul style=\"text-align: justify;\">\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">L\u00e0m s\u0103n ch\u1eafc c\u01a1 b\u1ee5ng d\u01b0\u1edbi.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">T\u0103ng c\u01b0\u1eddng kh\u1ea3 n\u0103ng t\u1eadp trung v\u00e0 s\u1ef1 \u1ed5n \u0111\u1ecbnh.<\/p>\n<\/li>\n<\/ul>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong>L\u01b0u \u00fd:<\/strong><\/p>\n<ul style=\"text-align: justify;\">\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">Kh\u00f4ng cong l\u01b0ng ho\u1eb7c g\u1ed3ng c\u01a1 c\u1ed5 qu\u00e1 m\u1ee9c.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">N\u1ebfu \u0111au l\u01b0ng d\u01b0\u1edbi, h\u00e3y gi\u1ea3m \u0111\u1ed9 n\u00e2ng c\u1ee7a ch\u00e2n.<\/p>\n<\/li>\n<\/ul>\n<p dir=\"ltr\" style=\"text-align: justify;\">\u0110\u1ed1i v\u1edbi t\u01b0 th\u1ebf thuy\u1ec1n, \u0111\u1ec3 d\u1ec5 h\u01a1n, b\u1ea1n c\u00f3 th\u1ec3 g\u1eadp g\u1ed1i l\u1ea1i thay v\u00ec du\u1ed7i th\u1eb3ng \u0111\u1ec3 gi\u1ea3m \u00e1p l\u1ef1c l\u00ean c\u01a1 b\u1ee5ng. C\u00f2n v\u1edbi nh\u1eefng b\u1ea1n mu\u1ed1n th\u1eed th\u00e1ch b\u1ea3n th\u00e2n, h\u00e3y gi\u1eef t\u01b0 th\u1ebf trong 30 gi\u00e2y ho\u1eb7c th\u00eam chuy\u1ec3n \u0111\u1ed9ng xoay th\u00e2n nh\u1eb9 \u0111\u1ec3 t\u00e1c \u0111\u1ed9ng s\u00e2u h\u01a1n v\u00e0o c\u01a1 ch\u00e9o b\u1ee5ng.<\/p>\n<div class=\"ace-line ace-line old-record-id-VrP8djJPuokIdfxFv9Jlhm1Mg5g\">{{{infobox}}} Kh\u00e1m ph\u00e1 ngay BST <a class=\"in-cell-link\" href=\"https:\/\/www.coolmate.me\/collection\/ao-bra-nu\" target=\"_blank\" rel=\"noopener\">\u00e1o bra th\u1ec3 thao<\/a>\u00a0v\u00e0 <a href=\"https:\/\/www.coolmate.me\/collection\/quan-legging\" data-lark-is-custom=\"true\">Qu\u1ea7n Legging<\/a> c\u1ee7a Coolmate ngay nh\u00e9! {{{\/infobox}}}<\/div>\n<div class=\"ace-line ace-line old-record-id-VrP8djJPuokIdfxFv9Jlhm1Mg5g\">\n<p>{{{productpreview_grid title=&#8221;&#8221;}}} 67d1588dccca20173d2e29ee,67c025abb82a4e1cb050955d {{{\/productpreview_grid}}}<\/p>\n<\/div>\n<h3 dir=\"ltr\" style=\"text-align: justify;\"><strong>2. T\u01b0 th\u1ebf r\u1eafn h\u1ed5 mang (Bhujangasana)<\/strong><\/h3>\n<p dir=\"ltr\" style=\"text-align: justify;\">M\u1ed9t t\u01b0 th\u1ebf gi\u00fap k\u00e9o d\u00e0i v\u00e0 l\u00e0m s\u0103n ch\u1eafc v\u00f9ng b\u1ee5ng, t\u0103ng c\u01b0\u1eddng s\u1ef1 d\u1ebbo dai c\u1ee7a c\u1ed9t s\u1ed1ng.<\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong>C\u00e1ch th\u1ef1c hi\u1ec7n:<\/strong><\/p>\n<ol style=\"text-align: justify;\">\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">N\u1eb1m s\u1ea5p tr\u00ean th\u1ea3m, hai tay \u0111\u1eb7t d\u01b0\u1edbi vai, l\u00f2ng b\u00e0n tay \u00fap.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">H\u00edt s\u00e2u, \u1ea5n tay xu\u1ed1ng th\u1ea3m, t\u1eeb t\u1eeb n\u00e2ng ng\u1ef1c v\u00e0 \u0111\u1ea7u l\u00ean.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">Gi\u1eef ph\u1ea7n h\u00f4ng ch\u1ea1m s\u00e0n, m\u1eaft nh\u00ecn th\u1eb3ng ho\u1eb7c h\u01a1i h\u01b0\u1edbng l\u00ean tr\u1ea7n nh\u00e0.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">Gi\u1eef t\u01b0 th\u1ebf n\u00e0y trong 15-30 gi\u00e2y, th\u1edf \u0111\u1ec1u. Th\u1ea3 l\u1ecfng v\u1ec1 v\u1ecb tr\u00ed ban \u0111\u1ea7u.<\/p>\n<\/li>\n<\/ol>\n<p><iframe loading=\"lazy\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"YouTube video player\" src=\"https:\/\/www.youtube.com\/embed\/fOdrW7nf9gw?si=dN17l7VBiKTx29eQ\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong>L\u1ee3i \u00edch:<\/strong><\/p>\n<ul style=\"text-align: justify;\">\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">L\u00e0m gi\u1ea3m c\u0103ng th\u1eb3ng \u1edf l\u01b0ng v\u00e0 b\u1ee5ng.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">T\u0103ng c\u01b0\u1eddng tu\u1ea7n ho\u00e0n m\u00e1u \u0111\u1ebfn v\u00f9ng b\u1ee5ng.<\/p>\n<\/li>\n<\/ul>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong>L\u01b0u \u00fd:<\/strong><\/p>\n<ul style=\"text-align: justify;\">\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">Kh\u00f4ng n\u00e2ng ph\u1ea7n vai qu\u00e1 cao \u0111\u1ec3 tr\u00e1nh c\u0103ng c\u01a1 c\u1ed5.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">N\u1ebfu \u0111au l\u01b0ng d\u01b0\u1edbi, kh\u00f4ng n\u00ean u\u1ed1n cong qu\u00e1 m\u1ee9c.<\/p>\n<\/li>\n<\/ul>\n<p dir=\"ltr\" style=\"text-align: justify;\">N\u1ebfu t\u01b0 th\u1ebf n\u00e0y qu\u00e1 kh\u00f3 v\u1edbi b\u1ea1n, h\u00e3y ch\u1ec9 \u0111\u01a1n gi\u1ea3n l\u00e0 n\u00e2ng ph\u1ea7n ng\u1ef1c nh\u1eb9 kh\u1ecfi m\u1eb7t \u0111\u1ea5t. Ho\u1eb7c n\u1ebfu t\u01b0 th\u1ebf n\u00e0y v\u1eabn ch\u01b0a \u0111\u1ee7 th\u1eed th\u00e1ch, h\u00e3y n\u00e2ng ng\u1ef1c v\u00e0 h\u00f4ng l\u00ean cao h\u01a1n, ch\u1ec9 gi\u1eef c\u01a1 th\u1ec3 b\u1eb1ng tay v\u00e0 ng\u00f3n ch\u00e2n.<\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/n7media.coolmate.me\/image\/November2024\/VAI_TRUOT_HAN_(46).png\" alt=\"T\u01b0 th\u1ebf Bhujangasana n\u00e2ng cao\" width=\"800\" height=\"600\" \/><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><em>T\u01b0 th\u1ebf Bhujangasana n\u00e2ng cao<\/em><\/p>\n<h3 dir=\"ltr\" style=\"text-align: justify;\"><strong>3. T\u01b0 th\u1ebf c\u00e2y c\u1ea7u (Setu Bandha Sarvangasana)<\/strong><\/h3>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong>C\u00e1ch th\u1ef1c hi\u1ec7n:<\/strong><\/p>\n<ol style=\"text-align: justify;\">\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">N\u1eb1m ng\u1eeda, g\u1eadp g\u1ed1i, \u0111\u1eb7t b\u00e0n ch\u00e2n th\u1eb3ng tr\u00ean s\u00e0n, g\u1ea7n m\u00f4ng.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">\u0110\u1eb7t tay d\u1ecdc theo th\u00e2n, l\u00f2ng b\u00e0n tay \u00fap.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">H\u00edt s\u00e2u, n\u00e2ng h\u00f4ng l\u00ean cao, gi\u1eef vai v\u00e0 \u0111\u1ea7u ch\u1ea1m s\u00e0n.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">Gi\u1eef t\u01b0 th\u1ebf n\u00e0y trong 20-30 gi\u00e2y, th\u1edf \u0111\u1ec1u, sau \u0111\u00f3 t\u1eeb t\u1eeb h\u1ea1 h\u00f4ng xu\u1ed1ng.<\/p>\n<\/li>\n<\/ol>\n<p><iframe loading=\"lazy\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/www.youtube.com\/embed\/UrYIwjXNXU8?si=Xq1fpWYW5zmLUcax&amp;t=15\" width=\"560\" height=\"314\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong>L\u1ee3i \u00edch:<\/strong><\/p>\n<ul style=\"text-align: justify;\">\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">T\u0103ng c\u01b0\u1eddng c\u01a1 b\u1ee5ng, m\u00f4ng v\u00e0 c\u1ed9t s\u1ed1ng.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">Gi\u00fap c\u1ea3i thi\u1ec7n t\u01b0 th\u1ebf.<\/p>\n<\/li>\n<\/ul>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong>L\u01b0u \u00fd:<\/strong><\/p>\n<ul style=\"text-align: justify;\">\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">Kh\u00f4ng \u0111\u1ec3 \u0111\u1ea7u quay sang hai b\u00ean khi gi\u1eef t\u01b0 th\u1ebf.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">Tr\u00e1nh \u0111\u1ea9y h\u00f4ng qu\u00e1 cao n\u1ebfu c\u1ea3m th\u1ea5y kh\u00f3 ch\u1ecbu \u1edf l\u01b0ng.<\/p>\n<\/li>\n<\/ul>\n<p dir=\"ltr\" style=\"text-align: justify;\">B\u1ea1n c\u00f3 th\u1ec3 \u0111\u1eb7t m\u1ed9t chi\u1ebfc g\u1ed1i ho\u1eb7c kh\u1ed1i yoga ph\u00eda d\u01b0\u1edbi l\u01b0ng \u0111\u1ec3 b\u1ed5 tr\u1ee3 cho \u0111\u1ed9ng t\u00e1c n\u00e0y. Ngo\u00e0i ra, n\u1ebfu mu\u1ed1n kh\u00f3 h\u01a1n, b\u1ea1n h\u00e3y nh\u1ea5c m\u1ed9t ch\u00e2n l\u00ean kh\u1ecfi m\u1eb7t \u0111\u1ea5t trong khi gi\u1eef t\u01b0 th\u1ebf.<\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/n7media.coolmate.me\/image\/November2024\/VAI_TRUOT_HAN_(47).png\" alt=\"Bi\u1ebfn th\u1ec3 c\u1ee7a t\u01b0 th\u1ebf Setu Bandha Sarvangasana\" width=\"800\" height=\"600\" \/><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><em>Bi\u1ebfn th\u1ec3 c\u1ee7a t\u01b0 th\u1ebf Setu Bandha Sarvangasana<\/em><\/p>\n<h3 dir=\"ltr\" style=\"text-align: justify;\"><strong>4. T\u01b0 th\u1ebf chi\u1ebfn binh II (Virabhadrasana II)<\/strong><\/h3>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong>C\u00e1ch th\u1ef1c hi\u1ec7n:<\/strong><\/p>\n<ul style=\"text-align: justify;\">\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">\u0110\u1ee9ng th\u1eb3ng, b\u01b0\u1edbc ch\u00e2n ph\u1ea3i ra sau kho\u1ea3ng 1-1,5m, h\u1ea1 g\u1ed1i tr\u00e1i th\u00e0nh g\u00f3c vu\u00f4ng.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">Gi\u1eef ch\u00e2n ph\u1ea3i du\u1ed7i th\u1eb3ng, tay dang ngang, l\u00f2ng b\u00e0n tay h\u01b0\u1edbng xu\u1ed1ng.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">M\u1eaft nh\u00ecn theo tay tr\u00e1i, gi\u1eef t\u01b0 th\u1ebf trong 20-30 gi\u00e2y. \u0110\u1ed5i b\u00ean v\u00e0 l\u1eb7p l\u1ea1i.<\/p>\n<\/li>\n<\/ul>\n<p><iframe loading=\"lazy\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/www.youtube.com\/embed\/pJhevMZfOHA?si=eB_BHZbsSY9oV9qO&amp;t=8\" width=\"560\" height=\"314\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong>L\u1ee3i \u00edch:<\/strong><\/p>\n<ul style=\"text-align: justify;\">\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">T\u0103ng c\u01b0\u1eddng c\u01a1 b\u1ee5ng v\u00e0 \u0111\u00f9i.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">C\u1ea3i thi\u1ec7n s\u1ef1 c\u00e2n b\u1eb1ng v\u00e0 d\u1ebbo dai.<\/p>\n<\/li>\n<\/ul>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong>L\u01b0u \u00fd:<\/strong><\/p>\n<ul style=\"text-align: justify;\">\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">\u0110\u1ea3m b\u1ea3o \u0111\u1ea7u g\u1ed1i kh\u00f4ng v\u01b0\u1ee3t qu\u00e1 m\u0169i ch\u00e2n.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">Gi\u1eef c\u1ed9t s\u1ed1ng th\u1eb3ng, kh\u00f4ng nghi\u00eang ng\u01b0\u1eddi v\u1ec1 ph\u00eda tr\u01b0\u1edbc.<\/p>\n<\/li>\n<\/ul>\n<p dir=\"ltr\" style=\"text-align: justify;\">M\u1ed9t phi\u00ean b\u1ea3n d\u1ec5 h\u01a1n c\u1ee7a \u0111\u1ed9ng t\u00e1c n\u00e0y ch\u00ednh l\u00e0 h\u00e3y r\u00fat ng\u1eafn kho\u1ea3ng c\u00e1ch gi\u1eefa hai ch\u00e2n \u0111\u1ec3 gi\u1ea3m \u00e1p l\u1ef1c. N\u1ebfu mu\u1ed1n kh\u00f3 h\u01a1n, b\u1ea1n c\u00f3 th\u1ec3 th\u00eam \u0111\u1ed9ng t\u00e1c xoay th\u00e2n ho\u1eb7c n\u00e2ng cao tay.<\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\">{{{productpreview}}}67c681fc296d134c0f4070ec{{{\/productpreview}}}<\/p>\n<h3 dir=\"ltr\" style=\"text-align: justify;\"><strong>5. T\u01b0 th\u1ebf c\u00e1nh cung (Dhanurasana)<\/strong><\/h3>\n<p dir=\"ltr\" style=\"text-align: justify;\">\u0110\u00e2y l\u00e0 m\u1ed9t b\u00e0i t\u1eadp kh\u00e1 hi\u1ec7u qu\u1ea3 trong vi\u1ec7c h\u1ed7 tr\u1ee3 \u0111\u1ed1t m\u1ee1 b\u1ee5ng d\u01b0\u1edbi v\u00e0 c\u1ea3i thi\u1ec7n t\u01b0 th\u1ebf.<\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong>C\u00e1ch th\u1ef1c hi\u1ec7n:<\/strong><\/p>\n<ol style=\"text-align: justify;\">\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">N\u1eb1m s\u1ea5p, g\u1eadp \u0111\u1ea7u g\u1ed1i, d\u00f9ng tay gi\u1eef c\u1ed5 ch\u00e2n.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">H\u00edt s\u00e2u, n\u00e2ng ng\u1ef1c v\u00e0 \u0111\u00f9i l\u00ean cao, t\u1ea1o h\u00ecnh nh\u01b0 m\u1ed9t c\u00e1nh cung.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">Gi\u1eef t\u01b0 th\u1ebf trong 15-20 gi\u00e2y, sau \u0111\u00f3 th\u1ea3 l\u1ecfng.<\/p>\n<\/li>\n<\/ol>\n<p><iframe loading=\"lazy\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/www.youtube.com\/embed\/pr4NuZ-vZQQ?si=ekTlZaebMP7D-HkT\" width=\"560\" height=\"314\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong>L\u1ee3i \u00edch:<\/strong><\/p>\n<ul style=\"text-align: justify;\">\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">T\u0103ng c\u01b0\u1eddng c\u01a1 b\u1ee5ng v\u00e0 c\u01a1 l\u01b0ng.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">C\u1ea3i thi\u1ec7n s\u1ef1 linh ho\u1ea1t c\u1ee7a c\u1ed9t s\u1ed1ng.<\/p>\n<\/li>\n<\/ul>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong>L\u01b0u \u00fd:<\/strong> Tr\u00e1nh \u00e9p ng\u01b0\u1eddi qu\u00e1 c\u0103ng n\u1ebfu c\u1ea3m th\u1ea5y \u0111au l\u01b0ng.<\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\">V\u1edbi l\u1ef1a ch\u1ecdn d\u1ec5 h\u01a1n, b\u1ea1n h\u00e3y n\u00e2ng t\u1eebng ch\u00e2n m\u1ed9t thay v\u00ec c\u1ea3 hai c\u00f9ng l\u00fac. C\u00f2n \u0111\u1ed1i v\u1edbi l\u1ef1a ch\u1ecdn kh\u00f3, h\u00e3y gi\u1eef t\u01b0 th\u1ebf l\u00e2u h\u01a1n ho\u1eb7c \u0111ung \u0111\u01b0a c\u01a1 th\u1ec3 nh\u1eb9 nh\u00e0ng.<\/p>\n<h3 dir=\"ltr\" style=\"text-align: justify;\"><strong>6. T\u01b0 th\u1ebf con ch\u00e2u ch\u1ea5u (Shalabhasana)<\/strong><\/h3>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong>C\u00e1ch th\u1ef1c hi\u1ec7n:<\/strong><\/p>\n<ol style=\"text-align: justify;\">\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">N\u1eb1m s\u1ea5p, \u0111\u1eb7t tay d\u1ecdc th\u00e2n, l\u00f2ng b\u00e0n tay \u00fap.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">H\u00edt s\u00e2u, n\u00e2ng ng\u1ef1c, ch\u00e2n v\u00e0 tay l\u00ean kh\u1ecfi m\u1eb7t \u0111\u1ea5t.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">Gi\u1eef t\u01b0 th\u1ebf trong 15-20 gi\u00e2y, sau \u0111\u00f3 th\u1ea3 l\u1ecfng.<\/p>\n<\/li>\n<\/ol>\n<p><iframe loading=\"lazy\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/www.youtube.com\/embed\/IFKJasb2taE?si=5iPM7KwdgkDlIXfP\" width=\"560\" height=\"314\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong>L\u1ee3i \u00edch:<\/strong><\/p>\n<ul style=\"text-align: justify;\">\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">T\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh v\u00f9ng b\u1ee5ng v\u00e0 c\u01a1 l\u01b0ng d\u01b0\u1edbi.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">Gi\u00fap c\u1ea3i thi\u1ec7n t\u01b0 th\u1ebf.<\/p>\n<\/li>\n<\/ul>\n<p dir=\"ltr\" style=\"text-align: justify;\">H\u00e3y n\u00e2ng t\u1eebng ch\u00e2n ho\u1eb7c ph\u1ea7n ng\u1ef1c ri\u00eang bi\u1ec7t \u0111\u1ec3 th\u1ef1c hi\u1ec7n \u0111\u1ed9ng t\u00e1c n\u00e0y d\u1ec5 d\u00e0ng h\u01a1n. Ho\u1eb7c n\u1ebfu mu\u1ed1n n\u00e2ng cao t\u01b0 th\u1ebf, b\u1ea1n h\u00e3y \u0111\u01b0a th\u1eb3ng tay v\u1ec1 ph\u00eda tr\u01b0\u1edbc trong khi gi\u1eef t\u01b0 th\u1ebf n\u00e0y.<\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/n7media.coolmate.me\/image\/November2024\/VAI_TRUOT_HAN_(48).png\" alt=\"T\u01b0 th\u1ebf n\u00e2ng cao c\u1ee7a Shalabhasana\" width=\"800\" height=\"600\" \/><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><em>T\u01b0 th\u1ebf n\u00e2ng cao c\u1ee7a Shalabhasana<\/em><\/p>\n<h3 dir=\"ltr\" style=\"text-align: justify;\"><strong>7. T\u01b0 th\u1ebf g\u1eadp b\u1ee5ng n\u1eb1m ng\u1eeda (Pavanamuktasana)<\/strong><\/h3>\n<p dir=\"ltr\" style=\"text-align: justify;\">\u0110\u00e2y l\u00e0 \u0111\u1ed9ng t\u00e1c gi\u1ea3m c\u0103ng th\u1eb3ng, t\u1ea1o c\u01a1 b\u1ee5ng v\u00e0 gi\u1ea3m m\u1ee1 b\u1ee5ng c\u1ef1c k\u1ef3 t\u1ed1t.<\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong>C\u00e1ch th\u1ef1c hi\u1ec7n:<\/strong><\/p>\n<ol style=\"text-align: justify;\">\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">N\u1eb1m ng\u1eeda, g\u1eadp g\u1ed1i v\u00e0 k\u00e9o s\u00e1t ch\u00e2n v\u1ec1 ph\u00eda ng\u1ef1c.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">Gi\u1eef ch\u00e2n b\u1eb1ng tay, gi\u1eef t\u01b0 th\u1ebf trong 10-15 gi\u00e2y.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">Th\u1ea3 l\u1ecfng v\u00e0 l\u1eb7p l\u1ea1i.<\/p>\n<\/li>\n<\/ol>\n<p><iframe loading=\"lazy\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/www.youtube.com\/embed\/sUJa5YiBUOc?si=azJgQ8_vbZ3fAkjA&amp;t=15\" width=\"560\" height=\"314\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong>L\u1ee3i \u00edch:<\/strong><\/p>\n<ul style=\"text-align: justify;\">\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">K\u00edch th\u00edch h\u1ec7 ti\u00eau h\u00f3a v\u00e0 gi\u1ea3m \u0111\u1ea7y h\u01a1i.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">L\u00e0m s\u0103n ch\u1eafc c\u01a1 b\u1ee5ng.<\/p>\n<\/li>\n<\/ul>\n<p dir=\"ltr\" style=\"text-align: justify;\">N\u1ebfu th\u1ea5y t\u01b0 th\u1ebf qu\u00e1 kh\u00f3, b\u1ea1n c\u00f3 th\u1ec3 ch\u1ec9 k\u00e9o t\u1eebng ch\u00e2n m\u1ed9t, ho\u1eb7c k\u00e9o c\u1ea3 hai ch\u00e2n v\u00e0 n\u00e2ng \u0111\u1ea7u l\u00ean ch\u1ea1m g\u1ed1i n\u1ebfu b\u1ea1n mu\u1ed1n th\u1eed th\u00e1ch h\u01a1n.<\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/n7media.coolmate.me\/image\/November2024\/VAI_TRUOT_HAN_(49).png\" alt=\"T\u01b0 th\u1ebf n\u00e2ng cao c\u1ee7a Pavanamuktasana\" width=\"800\" height=\"600\" \/><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><em>T\u01b0 th\u1ebf n\u00e2ng cao c\u1ee7a Pavanamuktasana<\/em><\/p>\n<h4 dir=\"ltr\" style=\"text-align: justify;\">H\u01b0\u1edbng d\u1eabn k\u1ebft h\u1ee3p c\u00e1c \u0111\u1ed9ng t\u00e1c th\u00e0nh chu\u1ed7i b\u00e0i t\u1eadp h\u00e0ng ng\u00e0y<\/h4>\n<p dir=\"ltr\" style=\"text-align: justify;\">\u0110\u1ec3 t\u1ed1i \u01b0u hi\u1ec7u qu\u1ea3, h\u00e3y th\u1ef1c hi\u1ec7n m\u1ed7i t\u01b0 th\u1ebf trong 2-3 ph\u00fat theo tr\u00ecnh t\u1ef1 sau:<\/p>\n<ul style=\"text-align: justify;\">\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">B\u1eaft \u0111\u1ea7u v\u1edbi T\u01b0 th\u1ebf thuy\u1ec1n (Naukasana) \u0111\u1ec3 kh\u1edfi \u0111\u1ed9ng c\u01a1 b\u1ee5ng.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">Chuy\u1ec3n sang T\u01b0 th\u1ebf r\u1eafn h\u1ed5 mang (Bhujangasana) \u0111\u1ec3 k\u00e9o gi\u00e3n c\u01a1 b\u1ee5ng.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">Ti\u1ebfp t\u1ee5c v\u1edbi T\u01b0 th\u1ebf c\u00e2y c\u1ea7u (Setu Bandha Sarvangasana) \u0111\u1ec3 t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh c\u01a1 m\u00f4ng v\u00e0 b\u1ee5ng.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">Chuy\u1ec3n \u0111\u1ed9ng m\u01b0\u1ee3t m\u00e0 sang T\u01b0 th\u1ebf chi\u1ebfn binh II (Virabhadrasana II) \u0111\u1ec3 c\u1ea3i thi\u1ec7n s\u1ef1 linh ho\u1ea1t.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">T\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh v\u1edbi T\u01b0 th\u1ebf c\u00e1nh cung (Dhanurasana).<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">Th\u01b0 gi\u00e3n c\u01a1 l\u01b0ng v\u1edbi T\u01b0 th\u1ebf con ch\u00e2u ch\u1ea5u (Shalabhasana).<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">Cu\u1ed1i c\u00f9ng, k\u1ebft th\u00fac b\u1eb1ng T\u01b0 th\u1ebf g\u1eadp b\u1ee5ng n\u1eb1m ng\u1eeda (Pavanamuktasana) \u0111\u1ec3 l\u00e0m d\u1ecbu c\u01a1 th\u1ec3.<\/p>\n<\/li>\n<\/ul>\n<p dir=\"ltr\" style=\"text-align: justify;\">Th\u1ef1c hi\u1ec7n chu\u1ed7i b\u00e0i t\u1eadp n\u00e0y 3-4 l\u1ea7n m\u1ed7i tu\u1ea7n s\u1ebd gi\u00fap b\u1ea1n gi\u1ea3m m\u1ee1 b\u1ee5ng d\u01b0\u1edbi v\u00e0 c\u1ea3i thi\u1ec7n v\u00f3c d\u00e1ng hi\u1ec7u qu\u1ea3 \u0111\u1ea5y!<\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\">{{{infobox}}} Kh\u00e1m ph\u00e1 BST <a href=\"https:\/\/www.coolmate.me\/collection\/yoga-pilates\" target=\"_blank\" rel=\"noopener\">\u0111\u1ed3 t\u1eadp Yoga n\u1eef<\/a> c\u1ef1c \u0111\u1eb9p t\u1eeb Coolmate {{{\/infobox}}}<\/p>\n<p>{{{productpreview_grid title=&#8221;&#8221;}}} 67c6d8942e051c1c9d68405d,67c6fc4c35c9835e9967696c,67bfc99739cfa04dde6109cb {{{\/productpreview_grid}}}<\/p>\n<h2 dir=\"ltr\" style=\"text-align: justify;\"><strong>L\u01b0u \u00fd khi t\u1eadp yoga gi\u1ea3m m\u1ee1 b\u1ee5ng d\u01b0\u1edbi<\/strong><\/h2>\n<p><img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/n7media.coolmate.me\/image\/November2024\/VAI_TRUOT_HAN_(50).png\" alt=\"\u0110\u1ec3 t\u1eadp yoga gi\u1ea3m m\u1ee1 b\u1ee5ng \u0111\u00f2i h\u1ecfi ph\u1ea3i c\u00f3 s\u1ef1 ki\u00ean tr\u00ec\" width=\"800\" height=\"600\" \/><\/p>\n<p style=\"text-align: center;\"><em>\u0110\u1ec3 t\u1eadp yoga gi\u1ea3m m\u1ee1 b\u1ee5ng \u0111\u00f2i h\u1ecfi ph\u1ea3i c\u00f3 s\u1ef1 ki\u00ean tr\u00ec<\/em><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\">\u0110\u1ec3 lu\u00f4n \u0111\u1ea1t \u0111\u01b0\u1ee3c k\u1ebft qu\u1ea3 t\u1ed1t nh\u1ea5t sau m\u1ed7i bu\u1ed5i t\u1eadp yoga, b\u1ea1n c\u1ea7n l\u01b0u \u00fd m\u1ed9t s\u1ed1 \u0111i\u1ec3m quan tr\u1ecdng sau:<\/p>\n<ul style=\"text-align: justify;\">\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\"><strong>T\u1eadp luy\u1ec7n \u0111\u1ec1u \u0111\u1eb7n: <\/strong>Ki\u00ean tr\u00ec th\u1ef1c hi\u1ec7n m\u1ed7i ng\u00e0y \u0111\u1ec3 c\u01a1 th\u1ec3 quen d\u1ea7n v\u1edbi c\u01b0\u1eddng \u0111\u1ed9 v\u00e0 nh\u1ecbp \u0111\u1ed9 b\u00e0i t\u1eadp.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\"><strong>K\u1ebft h\u1ee3p \u0103n u\u1ed1ng l\u00e0nh m\u1ea1nh: <\/strong>Ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng c\u00e2n \u0111\u1ed1i v\u00e0 gi\u00e0u ch\u1ea5t dinh d\u01b0\u1ee1ng s\u1ebd t\u0103ng c\u01b0\u1eddng hi\u1ec7u qu\u1ea3 gi\u1ea3m m\u1ee1.<\/p>\n<\/li>\n<\/ul>\n<p>{{{infobox}}} <strong>&gt;&gt; Xem th\u00eam: <\/strong><a href=\"https:\/\/www.coolmate.me\/blog\/che-do-an-kieng-an-toan\" target=\"_blank\" rel=\"noopener\">Top 25 ch\u1ebf \u0111\u1ed9 \u0103n ki\u00eang gi\u1ea3m m\u1ee1 b\u1ee5ng an to\u00e0n nh\u1ea5t b\u1ea1n n\u00ean th\u1eed<\/a> {{{\/infobox}}}<\/p>\n<ul style=\"text-align: justify;\">\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\"><strong>L\u1eafng nghe c\u01a1 th\u1ec3: <\/strong>N\u1ebfu c\u1ea3m th\u1ea5y m\u1ec7t m\u1ecfi, h\u00e3y ngh\u1ec9 ng\u01a1i, tr\u00e1nh t\u1eadp qu\u00e1 s\u1ee9c.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\"><strong>H\u00edt th\u1edf \u0111\u00fang c\u00e1ch:<\/strong> Th\u1edf s\u00e2u v\u00e0 \u0111\u1ec1u gi\u00fap t\u0103ng c\u01b0\u1eddng l\u01b0\u1ee3ng oxy cho c\u01a1 th\u1ec3 v\u00e0 c\u1ea3i thi\u1ec7n kh\u1ea3 n\u0103ng t\u1eadp trung.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\"><strong>Tham kh\u1ea3o \u00fd ki\u1ebfn hu\u1ea5n luy\u1ec7n vi\u00ean: <\/strong>N\u1ebfu c\u1ea7n, h\u00e3y nh\u1edd s\u1ef1 t\u01b0 v\u1ea5n v\u00e0 h\u01b0\u1edbng d\u1eabn c\u1ee7a hu\u1ea5n luy\u1ec7n vi\u00ean \u0111\u1ec3 th\u1ef1c hi\u1ec7n \u0111\u00fang k\u1ef9 thu\u1eadt, tr\u00e1nh ch\u1ea5n th\u01b0\u01a1ng.<\/p>\n<\/li>\n<\/ul>\n<h2 dir=\"ltr\" style=\"text-align: justify;\"><strong>G\u1ee3i \u00fd l\u1ecbch t\u1eadp yoga gi\u1ea3m m\u1ee1 b\u1ee5ng d\u01b0\u1edbi trong 1 tu\u1ea7n<\/strong><\/h2>\n<p dir=\"ltr\" style=\"text-align: justify;\">Sau \u0111\u00e2y l\u00e0 l\u1ecbch t\u1eadp yoga gi\u1ea3m m\u1ee1 b\u1ee5ng d\u01b0\u1edbi trong 1 tu\u1ea7n m\u00e0 Coolmate mu\u1ed1n g\u1ee3i \u00fd \u0111\u1ebfn cho b\u1ea1n. \u0110\u00e2y ch\u1ec9 l\u00e0 l\u1ecbch t\u1eadp \u0111\u1ec1 xu\u1ea5t, b\u1ea1n ho\u00e0n to\u00e0n c\u00f3 th\u1ec3 \u0111i\u1ec1u ch\u1ec9nh v\u00e0 b\u1ed5 sung t\u00f9y theo th\u1ec3 l\u1ef1c v\u00e0 th\u1eddi gian c\u1ee7a b\u1ea3n th\u00e2n.<\/p>\n<div dir=\"ltr\" style=\"text-align: justify;\" align=\"left\">\n<table style=\"width: 99.7159%; border-collapse: collapse; border-style: solid; border-width: 2px; height: 1056px;\" border=\"1\">\n<colgroup>\n<col style=\"width: 18.6251%;\" width=\"112\" \/>\n<col style=\"width: 63.3579%;\" width=\"380\" \/>\n<col style=\"width: 17.9744%;\" width=\"108\" \/><\/colgroup>\n<tbody>\n<tr>\n<td style=\"text-align: center; border-width: 2px;\">\n<p dir=\"ltr\"><strong>Ng\u00e0y<\/strong><\/p>\n<\/td>\n<td style=\"text-align: center; border-width: 2px;\">\n<p dir=\"ltr\"><strong>C\u00e1c b\u00e0i t\u1eadp<\/strong><\/p>\n<\/td>\n<td style=\"text-align: center; border-width: 2px;\">\n<p dir=\"ltr\"><strong>Th\u1eddi gian<\/strong><\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: center; border-width: 2px;\">\n<p dir=\"ltr\">Th\u1ee9 Hai<\/p>\n<\/td>\n<td style=\"border-width: 2px;\">\n<p dir=\"ltr\">&#8211; T\u01b0 th\u1ebf thuy\u1ec1n (Naukasana): 3 v\u00f2ng, m\u1ed7i v\u00f2ng gi\u1eef 15-20 gi\u00e2y.<\/p>\n<p dir=\"ltr\">&#8211; T\u01b0 th\u1ebf r\u1eafn h\u1ed5 mang (Bhujangasana): 3 l\u1ea7n, m\u1ed7i l\u1ea7n gi\u1eef 20 gi\u00e2y.<\/p>\n<p dir=\"ltr\">&#8211; T\u01b0 th\u1ebf g\u1eadp b\u1ee5ng n\u1eb1m ng\u1eeda (Pavanamuktasana): 3 l\u1ea7n, m\u1ed7i l\u1ea7n gi\u1eef 10-15 gi\u00e2y.<\/p>\n<\/td>\n<td style=\"text-align: center; border-width: 2px;\">\n<p dir=\"ltr\">15-20 ph\u00fat<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: center; border-width: 2px;\">\n<p dir=\"ltr\">Th\u1ee9 Ba<\/p>\n<\/td>\n<td style=\"border-width: 2px;\">\n<p dir=\"ltr\">&#8211; T\u01b0 th\u1ebf c\u00e2y c\u1ea7u (Setu Bandha Sarvangasana): 3 v\u00f2ng, m\u1ed7i v\u00f2ng gi\u1eef 15-20 gi\u00e2y.<\/p>\n<p dir=\"ltr\">&#8211; T\u01b0 th\u1ebf con ch\u00e2u ch\u1ea5u (Shalabhasana): 3 l\u1ea7n, m\u1ed7i l\u1ea7n gi\u1eef 20 gi\u00e2y.<\/p>\n<p dir=\"ltr\">&#8211; T\u01b0 th\u1ebf chi\u1ebfn binh II (Virabhadrasana II): M\u1ed7i b\u00ean gi\u1eef 20 gi\u00e2y, th\u1ef1c hi\u1ec7n 2 v\u00f2ng.<\/p>\n<\/td>\n<td style=\"text-align: center; border-width: 2px;\">\n<p dir=\"ltr\">20 ph\u00fat<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: center; border-width: 2px;\">\n<p dir=\"ltr\">Th\u1ee9 T\u01b0<\/p>\n<\/td>\n<td style=\"border-width: 2px;\">\n<p dir=\"ltr\">&#8211; T\u01b0 th\u1ebf g\u1eadp b\u1ee5ng n\u1eb1m ng\u1eeda (Pavanamuktasana): 5 l\u1ea7n, m\u1ed7i l\u1ea7n gi\u1eef 10 gi\u00e2y.<\/p>\n<p dir=\"ltr\">&#8211; T\u01b0 th\u1ebf r\u1eafn h\u1ed5 mang (Bhujangasana): 3 l\u1ea7n, m\u1ed7i l\u1ea7n gi\u1eef 15 gi\u00e2y.<\/p>\n<p dir=\"ltr\">&#8211; T\u01b0 th\u1ebf c\u00e1nh cung (Dhanurasana): 3 l\u1ea7n, m\u1ed7i l\u1ea7n gi\u1eef 15 gi\u00e2y.<\/p>\n<\/td>\n<td style=\"text-align: center; border-width: 2px;\">\n<p dir=\"ltr\">15 ph\u00fat<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: center; border-width: 2px;\">\n<p dir=\"ltr\">Th\u1ee9 N\u0103m<\/p>\n<\/td>\n<td style=\"border-width: 2px;\">\n<p dir=\"ltr\">&#8211; T\u01b0 th\u1ebf thuy\u1ec1n (Naukasana): 3 v\u00f2ng, m\u1ed7i v\u00f2ng gi\u1eef 20 gi\u00e2y.<\/p>\n<p dir=\"ltr\">&#8211; T\u01b0 th\u1ebf c\u00e1nh cung (Dhanurasana): 3 l\u1ea7n, m\u1ed7i l\u1ea7n gi\u1eef 15 gi\u00e2y.<\/p>\n<p dir=\"ltr\">&#8211; T\u01b0 th\u1ebf con ch\u00e2u ch\u1ea5u (Shalabhasana): 3 l\u1ea7n, m\u1ed7i l\u1ea7n gi\u1eef 20 gi\u00e2y.<\/p>\n<\/td>\n<td style=\"text-align: center; border-width: 2px;\">\n<p dir=\"ltr\">20 ph\u00fat<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: center; border-width: 2px;\">\n<p dir=\"ltr\">Th\u1ee9 S\u00e1u<\/p>\n<\/td>\n<td style=\"border-width: 2px;\">\n<p dir=\"ltr\">&#8211; T\u01b0 th\u1ebf chi\u1ebfn binh II (Virabhadrasana II): M\u1ed7i b\u00ean gi\u1eef 30 gi\u00e2y, th\u1ef1c hi\u1ec7n 2 v\u00f2ng.<\/p>\n<p dir=\"ltr\">&#8211; T\u01b0 th\u1ebf thuy\u1ec1n (Naukasana): 3 v\u00f2ng, m\u1ed7i v\u00f2ng gi\u1eef 20 gi\u00e2y.<\/p>\n<p dir=\"ltr\">&#8211; T\u01b0 th\u1ebf c\u00e2y c\u1ea7u (Setu Bandha Sarvangasana): 3 l\u1ea7n, m\u1ed7i l\u1ea7n gi\u1eef 20 gi\u00e2y.<\/p>\n<\/td>\n<td style=\"text-align: center; border-width: 2px;\">\n<p dir=\"ltr\">20 ph\u00fat<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: center; border-width: 2px;\">\n<p dir=\"ltr\">Th\u1ee9 B\u1ea3y<\/p>\n<\/td>\n<td style=\"border-width: 2px;\">\n<p dir=\"ltr\">Chu\u1ed7i b\u00e0i t\u1eadp ho\u00e0n ch\u1ec9nh:<\/p>\n<p dir=\"ltr\">1. T\u01b0 th\u1ebf thuy\u1ec1n \u2192 2. T\u01b0 th\u1ebf r\u1eafn h\u1ed5 mang \u2192 3. T\u01b0 th\u1ebf c\u00e2y c\u1ea7u \u2192 4. T\u01b0 th\u1ebf chi\u1ebfn binh II \u2192 5. T\u01b0 th\u1ebf c\u00e1nh cung \u2192 6. T\u01b0 th\u1ebf con ch\u00e2u ch\u1ea5u \u2192 7. T\u01b0 th\u1ebf g\u1eadp b\u1ee5ng n\u1eb1m ng\u1eeda.<\/p>\n<p dir=\"ltr\">L\u1eb7p l\u1ea1i to\u00e0n b\u1ed9 chu\u1ed7i 2 l\u1ea7n, m\u1ed7i t\u01b0 th\u1ebf gi\u1eef 15-20 gi\u00e2y.<\/p>\n<\/td>\n<td style=\"text-align: center; border-width: 2px;\">\n<p dir=\"ltr\">30 ph\u00fat<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: center; border-width: 2px;\">\n<p dir=\"ltr\">Ch\u1ee7 Nh\u1eadt<\/p>\n<\/td>\n<td style=\"border-width: 2px;\">\n<p dir=\"ltr\">Th\u1ef1c hi\u1ec7n c\u00e1c b\u00e0i th\u1edf s\u00e2u, thi\u1ec1n \u0111\u1ec3 ph\u1ee5c h\u1ed3i n\u0103ng l\u01b0\u1ee3ng v\u00e0 s\u1eb5n s\u00e0ng cho tu\u1ea7n ti\u1ebfp theo.<\/p>\n<\/td>\n<td style=\"text-align: center; border-width: 2px;\">\n<p dir=\"ltr\">10-15 ph\u00fat<\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n<h2 dir=\"ltr\" style=\"text-align: justify;\">K\u1ebft lu\u1eadn<\/h2>\n<p dir=\"ltr\" style=\"text-align: justify;\">Yoga l\u00e0 m\u1ed9t ph\u01b0\u01a1ng ph\u00e1p hi\u1ec7u qu\u1ea3 \u0111\u1ec3 gi\u1ea3m m\u1ee1 b\u1ee5ng d\u01b0\u1edbi cho n\u1eef. H\u01a1n h\u1ebft, b\u1ed9 m\u00f4n n\u00e0y mang l\u1ea1i kh\u00f4ng ch\u1ec9 v\u00f3c d\u00e1ng thon g\u1ecdn m\u00e0 c\u00f2n c\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe v\u00e0 tinh th\u1ea7n. \u0110\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c v\u00f2ng eo s\u0103n ch\u1eafc, b\u1ea1n c\u1ea7n ki\u00ean tr\u00ec t\u1eadp luy\u1ec7n k\u1ebft h\u1ee3p v\u1edbi ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng l\u00e0nh m\u1ea1nh. H\u00e3y th\u1eed th\u1ef1c hi\u1ec7n c\u00e1c b\u00e0i t\u1eadp yoga gi\u1ea3m m\u1ee1 b\u1ee5ng d\u01b0\u1edbi trong b\u00e0i vi\u1ebft n\u00e0y v\u00e0 c\u1ea3m nh\u1eadn s\u1ef1 thay \u0111\u1ed5i t\u00edch c\u1ef1c t\u1eeb ch\u00ednh c\u01a1 th\u1ec3 m\u00ecnh. V\u00e0 \u0111\u1eebng qu\u00ean theo d\u00f5i <a href=\"https:\/\/www.coolmate.me\/blog\" target=\"_blank\" rel=\"noopener\">Coolblog<\/a> \u0111\u1ec3 xem th\u00eam c\u00e1c b\u00e0i t\u1eadp gi\u1ea3m m\u1ee1 th\u00fa v\u1ecb kh\u00e1c nh\u00e9!<\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\">{{{infobox}}}<\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong>&gt;&gt; \u0110\u1ecdc th\u00eam c\u00e1c b\u00e0i vi\u1ebft v\u1ec1 yoga:<\/strong><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><a href=\"https:\/\/www.coolmate.me\/blog\/top-5-tu-the-yoga-tai-nha-cuc-de-cho-nguoi-moi-bat-dau-4561\" target=\"_blank\" rel=\"noopener\">Top 5 t\u01b0 th\u1ebf yoga t\u1ea1i nh\u00e0 c\u1ef1c d\u1ec5 cho ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u<\/a><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><a href=\"https:\/\/www.coolmate.me\/blog\/dynamic-yoga-la-gi-4554\" target=\"_blank\" rel=\"noopener\">Dynamic Yoga l\u00e0 g\u00ec? L\u1ee3i \u00edch v\u00e0 3 t\u01b0 th\u1ebf c\u01a1 b\u1ea3n cho ng\u01b0\u1eddi m\u1edbi<\/a><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><a href=\"https:\/\/www.coolmate.me\/blog\/restorative-yoga-la-gi-cac-dong-tac-restorative-yoga-co-ban-4528\" target=\"_blank\" rel=\"noopener\">Restorative Yoga l\u00e0 g\u00ec? 5 \u0111\u1ed9ng t\u00e1c Restorative Yoga c\u01a1 b\u1ea3n cho ng\u01b0\u1eddi m\u1edbi<\/a><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\">{{{\/infobox}}}<\/p>\n","protected":false},"excerpt":{"rendered":"<p>M\u1ee1 b\u1ee5ng d\u01b0\u1edbi l\u00e0 m\u1ed9t trong nh\u1eefng v\u1ea5n \u0111\u1ec1 kh\u00f3 ch\u1ecbu nh\u1ea5t \u0111\u1ed1i v\u1edbi nhi\u1ec1u ph\u1ee5 n\u1eef. \u0110i\u1ec1u n\u00e0y kh\u00f4ng ch\u1ec9 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn v\u00f3c d\u00e1ng m\u00e0 c\u00f2n ti\u1ec1m \u1ea9n nh\u1eefng nguy c\u01a1 s\u1ee9c kh\u1ecfe. V\u00e0 vi\u1ec7c gi\u1ea3m m\u1ee1 b\u1ee5ng d\u01b0\u1edbi lu\u00f4n \u0111\u00f2i h\u1ecfi s\u1ef1 ki\u00ean tr\u00ec v\u00e0 m\u1ed9t ph\u01b0\u01a1ng ph\u00e1p hi\u1ec7u qu\u1ea3 v\u00e0 b\u1ec1n&#8230;<\/p>\n","protected":false},"author":108,"featured_media":16726,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[40],"tags":[],"class_list":["post-3683","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-yoga"],"acf":[],"_links":{"self":[{"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/posts\/3683","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/users\/108"}],"replies":[{"embeddable":true,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/comments?post=3683"}],"version-history":[{"count":2,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/posts\/3683\/revisions"}],"predecessor-version":[{"id":35985,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/posts\/3683\/revisions\/35985"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/media\/16726"}],"wp:attachment":[{"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/media?parent=3683"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/categories?post=3683"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/tags?post=3683"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}