{"id":5809,"date":"2025-03-13T07:18:37","date_gmt":"2025-03-13T00:18:37","guid":{"rendered":"https:\/\/blog.coolmate.me\/ashtanga-yoga-la-gi-tu-the-yoga-nang-cao-cho-yogo-chuyen-nghiep-5154-5809"},"modified":"2025-12-10T20:55:11","modified_gmt":"2025-12-10T13:55:11","slug":"ashtanga-yoga-la-gi-tu-the-yoga-nang-cao-cho-yogo-chuyen-nghiep-5154","status":"publish","type":"post","link":"https:\/\/www.coolmate.me\/blog\/ashtanga-yoga-la-gi-tu-the-yoga-nang-cao-cho-yogo-chuyen-nghiep-5154","title":{"rendered":"Ashtanga yoga l\u00e0 g\u00ec? T\u01b0 th\u1ebf yoga n\u00e2ng cao cho yogi chuy\u00ean nghi\u1ec7p"},"content":{"rendered":"<p dir=\"ltr\" style=\"text-align: justify;\"><strong>Ashtanga Yoga<\/strong> l\u00e0 m\u1ed9t trong nh\u1eefng tr\u01b0\u1eddng ph\u00e1i yoga m\u1ea1nh m\u1ebd v\u00e0 \u0111\u1ea7y th\u00e1ch th\u1ee9c, \u0111\u00f2i h\u1ecfi s\u1ef1 ki\u00ean tr\u00ec, k\u1ef7 lu\u1eadt v\u00e0 s\u1ee9c b\u1ec1n cao. V\u1edbi chu\u1ed7i \u0111\u1ed9ng t\u00e1c c\u1ed1 \u0111\u1ecbnh k\u1ebft h\u1ee3p c\u00f9ng nh\u1ecbp th\u1edf ki\u1ec3m so\u00e1t, Ashtanga kh\u00f4ng ch\u1ec9 gi\u00fap n\u00e2ng cao th\u1ec3 l\u1ef1c m\u00e0 c\u00f2n r\u00e8n luy\u1ec7n s\u1ef1 t\u1eadp trung v\u00e0 tinh th\u1ea7n.<\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\">V\u1eady li\u1ec7u b\u1ed9 m\u00f4n n\u00e0y c\u00f3 qu\u00e1 kh\u00f3 v\u00e0 ch\u1ec9 d\u00e0nh ri\u00eang cho nh\u1eefng yogi chuy\u00ean nghi\u1ec7p? B\u00e0i vi\u1ebft n\u00e0y s\u1ebd gi\u00fap b\u1ea1n hi\u1ec3u r\u00f5 v\u1ec1 Ashtanga Yoga v\u00e0 kh\u00e1m ph\u00e1 nh\u1eefng t\u01b0 th\u1ebf n\u00e2ng cao d\u00e0nh cho nh\u1eefng ai mu\u1ed1n chinh ph\u1ee5c b\u1ed9 m\u00f4n \u0111\u1ea7y th\u1eed th\u00e1ch n\u00e0y. C\u00f9ng <a href=\"https:\/\/www.coolmate.me\/\" target=\"_blank\" rel=\"noopener\">Coolmate<\/a> t\u00ecm hi\u1ec3u ngay d\u01b0\u1edbi \u0111\u00e2y nh\u00e9!<\/p>\n<h2 dir=\"ltr\" style=\"text-align: justify;\">Ashtanga Yoga l\u00e0 g\u00ec?<\/h2>\n<h3 dir=\"ltr\" style=\"text-align: justify;\">Kh\u00e1i ni\u1ec7m v\u00e0 ngu\u1ed3n g\u1ed1c c\u1ee7a Ashtanga Yoga<\/h3>\n<p dir=\"ltr\" style=\"text-align: justify;\">Ashtanga Yoga l\u00e0 m\u1ed9t tr\u01b0\u1eddng ph\u00e1i yoga truy\u1ec1n th\u1ed1ng, n\u1ed5i ti\u1ebfng v\u1edbi chu\u1ed7i \u0111\u1ed9ng t\u00e1c li\u00ean ho\u00e0n k\u1ebft h\u1ee3p c\u00f9ng k\u1ef9 thu\u1eadt th\u1edf \u0111\u1eb7c bi\u1ec7t. \u0110\u00e2y l\u00e0 m\u1ed9t ph\u01b0\u01a1ng ph\u00e1p luy\u1ec7n t\u1eadp m\u1ea1nh m\u1ebd, gi\u00fap n\u00e2ng cao th\u1ec3 l\u1ef1c, t\u0103ng s\u1ef1 d\u1ebbo dai v\u00e0 c\u1ea3i thi\u1ec7n kh\u1ea3 n\u0103ng t\u1eadp trung. V\u1edbi n\u1ec1n t\u1ea3ng t\u1eeb tri\u1ebft l\u00fd yoga c\u1ed5 \u0111\u1ea1i, Ashtanga kh\u00f4ng ch\u1ec9 r\u00e8n luy\u1ec7n c\u01a1 th\u1ec3 m\u00e0 c\u00f2n h\u01b0\u1edbng \u0111\u1ebfn s\u1ef1 thanh l\u1ecdc t\u00e2m tr\u00ed v\u00e0 tinh th\u1ea7n.<\/p>\n<p style=\"text-align: center;\"><em><img decoding=\"async\" src=\"https:\/\/n7media.coolmate.me\/image\/March2025\/Ashtanga_Yoga_la_gi.jpg\" alt=\"Kh\u00e1i ni\u1ec7m v\u00e0 ngu\u1ed3n g\u1ed1c c\u1ee7a Ashtanga Yoga\" width=\"1200\" height=\"900\" \/><\/em><\/p>\n<p style=\"text-align: center;\"><em>Kh\u00e1i ni\u1ec7m v\u00e0 ngu\u1ed3n g\u1ed1c c\u1ee7a Ashtanga Yoga<\/em><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\">Ashtanga Yoga \u0111\u01b0\u1ee3c ph\u00e1t tri\u1ec3n b\u1edfi Sri K. Pattabhi Jois v\u00e0o \u0111\u1ea7u th\u1ebf k\u1ef7 20, d\u1ef1a tr\u00ean nh\u1eefng b\u00e0i gi\u1ea3ng c\u1ed5 x\u01b0a c\u1ee7a v\u0103n b\u1ea3n Yoga Korunta. Tr\u01b0\u1eddng ph\u00e1i n\u00e0y t\u1eadp trung v\u00e0o s\u1ef1 k\u1ebft h\u1ee3p gi\u1eefa chuy\u1ec3n \u0111\u1ed9ng (<a href=\"https:\/\/www.coolmate.me\/blog\/vinyasa-yoga-la-gi-4509\" target=\"_blank\" rel=\"noopener\">Vinyasa<\/a>), h\u01a1i th\u1edf (Pranayama), \u0111i\u1ec3m t\u1eadp trung (Drishti) v\u00e0 kh\u00f3a n\u0103ng l\u01b0\u1ee3ng (Bandha), t\u1ea1o n\u00ean m\u1ed9t d\u00f2ng ch\u1ea3y m\u1ea1nh m\u1ebd v\u00e0 li\u00ean t\u1ee5c trong qu\u00e1 tr\u00ecnh luy\u1ec7n t\u1eadp.<\/p>\n<h3 dir=\"ltr\" style=\"text-align: justify;\">Gi\u1edbi thi\u1ec7u v\u1ec1 h\u1ec7 th\u1ed1ng 8 nh\u00e1nh (Ashtanga) trong Yoga<\/h3>\n<p dir=\"ltr\" style=\"text-align: justify;\">&#8220;Ashtanga&#8221; trong ti\u1ebfng Ph\u1ea1n c\u00f3 ngh\u0129a l\u00e0 &#8220;t\u00e1m nh\u00e1nh&#8221;, \u0111\u1ea1i di\u1ec7n cho t\u00e1m nguy\u00ean t\u1eafc ch\u00ednh trong yoga, bao g\u1ed3m:<\/p>\n<ul style=\"text-align: justify;\">\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">Yama \u2013 \u0110\u1ea1o \u0111\u1ee9c v\u00e0 nguy\u00ean t\u1eafc \u0111\u1ed1i nh\u00e2n x\u1eed th\u1ebf.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">Niyama \u2013 K\u1ef7 lu\u1eadt c\u00e1 nh\u00e2n v\u00e0 t\u1ef1 r\u00e8n luy\u1ec7n.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">Asana \u2013 C\u00e1c t\u01b0 th\u1ebf yoga gi\u00fap r\u00e8n luy\u1ec7n c\u01a1 th\u1ec3.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">Pranayama \u2013 Ki\u1ec3m so\u00e1t h\u01a1i th\u1edf v\u00e0 n\u0103ng l\u01b0\u1ee3ng s\u1ed1ng.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">Pratyahara \u2013 R\u00fat t\u00e2m tr\u00ed kh\u1ecfi t\u00e1c \u0111\u1ed9ng b\u00ean ngo\u00e0i.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">Dharana \u2013 R\u00e8n luy\u1ec7n s\u1ef1 t\u1eadp trung.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">Dhyana \u2013 Thi\u1ec1n \u0111\u1ecbnh s\u00e2u.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">Samadhi \u2013 Tr\u1ea1ng th\u00e1i h\u1ee3p nh\u1ea5t v\u1edbi \u00fd th\u1ee9c cao h\u01a1n.<\/p>\n<\/li>\n<\/ul>\n<p style=\"text-align: center;\"><em><img decoding=\"async\" src=\"https:\/\/n7media.coolmate.me\/image\/March2025\/Ashtanga_Yoga_la_gi_(4).jpg\" alt=\"&quot;Ashtanga&quot; trong ti\u1ebfng Ph\u1ea1n c\u00f3 ngh\u0129a l\u00e0 &quot;t\u00e1m nh\u00e1nh&quot;, \u0111\u1ea1i di\u1ec7n cho t\u00e1m nguy\u00ean t\u1eafc ch\u00ednh trong yoga\" width=\"1200\" height=\"900\" \/><\/em><\/p>\n<p style=\"text-align: center;\"><em>&#8220;Ashtanga&#8221; trong ti\u1ebfng Ph\u1ea1n c\u00f3 ngh\u0129a l\u00e0 &#8220;t\u00e1m nh\u00e1nh&#8221;, \u0111\u1ea1i di\u1ec7n cho t\u00e1m nguy\u00ean t\u1eafc ch\u00ednh trong yoga<\/em><\/p>\n<h3 dir=\"ltr\" style=\"text-align: justify;\">C\u00e1c chu\u1ed7i t\u01b0 th\u1ebf (series) trong Ashtanga Yoga<\/h3>\n<p dir=\"ltr\" style=\"text-align: justify;\">H\u1ec7 th\u1ed1ng Ashtanga Yoga bao g\u1ed3m nhi\u1ec1u chu\u1ed7i \u0111\u1ed9ng t\u00e1c v\u1edbi \u0111\u1ed9 kh\u00f3 t\u0103ng d\u1ea7n, ph\u00f9 h\u1ee3p v\u1edbi t\u1eebng c\u1ea5p \u0111\u1ed9 t\u1eadp luy\u1ec7n:<\/p>\n<ul style=\"text-align: justify;\">\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">Chu\u1ed7i c\u01a1 b\u1ea3n (Primary series &#8211; Yoga Chikitsa): \u0110\u01b0\u1ee3c g\u1ecdi l\u00e0 &#8220;<a href=\"https:\/\/www.coolmate.me\/blog\/yoga-tri-lieu-la-gi-4526\" target=\"_blank\" rel=\"noopener\">Yoga Tr\u1ecb Li\u1ec7u<\/a>&#8220;, chu\u1ed7i n\u00e0y gi\u00fap thanh l\u1ecdc c\u01a1 th\u1ec3, c\u1ea3i thi\u1ec7n s\u1ef1 linh ho\u1ea1t v\u00e0 c\u00e2n b\u1eb1ng th\u1ec3 ch\u1ea5t.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">Chu\u1ed7i trung c\u1ea5p (Intermediate series &#8211; Nadi Shodhana): T\u1eadp trung v\u00e0o vi\u1ec7c l\u00e0m s\u1ea1ch h\u1ec7 th\u1ea7n kinh, t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh v\u00e0 s\u1ef1 d\u1ebbo dai c\u1ee7a c\u01a1 th\u1ec3.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">C\u00e1c chu\u1ed7i n\u00e2ng cao (Advanced series): Bao g\u1ed3m nhi\u1ec1u t\u01b0 th\u1ebf \u0111\u00f2i h\u1ecfi k\u1ef9 thu\u1eadt cao, y\u00eau c\u1ea7u s\u1ee9c m\u1ea1nh, s\u1ef1 t\u1eadp trung v\u00e0 kh\u1ea3 n\u0103ng ki\u1ec3m so\u00e1t c\u01a1 th\u1ec3 v\u01b0\u1ee3t tr\u1ed9i.<\/p>\n<\/li>\n<\/ul>\n<p style=\"text-align: center;\"><em><img decoding=\"async\" src=\"https:\/\/n7media.coolmate.me\/image\/March2025\/Ashtanga_Yoga_la_gi_(3).jpg\" alt=\"C\u00e1c chu\u1ed7i t\u01b0 th\u1ebf (series) trong Ashtanga Yoga\" width=\"1200\" height=\"900\" \/><\/em><\/p>\n<p style=\"text-align: center;\"><em>C\u00e1c chu\u1ed7i t\u01b0 th\u1ebf (series) trong Ashtanga Yoga<\/em><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\">Ashtanga Yoga kh\u00f4ng ch\u1ec9 l\u00e0 m\u1ed9t b\u00e0i t\u1eadp th\u1ec3 ch\u1ea5t m\u00e0 c\u00f2n l\u00e0 m\u1ed9t h\u00e0nh tr\u00ecnh ph\u00e1t tri\u1ec3n b\u1ea3n th\u00e2n, gi\u00fap ng\u01b0\u1eddi t\u1eadp \u0111\u1ea1t \u0111\u01b0\u1ee3c s\u1ef1 c\u00e2n b\u1eb1ng gi\u1eefa th\u00e2n, t\u00e2m v\u00e0 tr\u00ed.<\/p>\n<div data-lark-html-role=\"root\">{{{infobox}}} <span class=\"text-only\" data-eleid=\"3\">Tham kh\u1ea3o ngay <\/span><a class=\"link rich-text-anchor __anchor-intercept-flag__ text-content-link\" contenteditable=\"false\" href=\"https:\/\/www.coolmate.me\/collection\/yoga-pilates\" target=\"_blank\" rel=\"noopener noreferrer\" data-eleid=\"4\" data-lark-is-custom=\"true\" data-lark-link=\"true\">BST qu\u1ea7n \u00e1o Yoga &amp; Pilates n\u1eef<\/a><span class=\"text-only\" data-eleid=\"5\"> \u0111\u1ebfn t\u1eeb Coolmate:<\/span> {{{\/infobox}}}<\/div>\n<div data-lark-html-role=\"root\">\n<p>{{{productpreview title=&#8221;&#8221;}}} 67c6fef3db34914bd7377c25 {{{\/productpreview}}}<\/p>\n<\/div>\n<h2 dir=\"ltr\" style=\"text-align: justify;\">Ph\u00e2n bi\u1ec7t Ashtanga Yoga v\u1edbi c\u00e1c lo\u1ea1i h\u00ecnh yoga kh\u00e1c<\/h2>\n<p dir=\"ltr\" style=\"text-align: justify;\">Ashtanga Yoga c\u00f3 nhi\u1ec1u \u0111i\u1ec3m \u0111\u1eb7c tr\u01b0ng kh\u00e1c bi\u1ec7t so v\u1edbi c\u00e1c lo\u1ea1i h\u00ecnh yoga kh\u00e1c, t\u1ea1o n\u00ean m\u1ed9t ph\u01b0\u01a1ng ph\u00e1p luy\u1ec7n t\u1eadp m\u1ea1nh m\u1ebd v\u00e0 c\u00f3 t\u00ednh k\u1ef7 lu\u1eadt cao:<\/p>\n<ul style=\"text-align: justify;\">\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">Chu\u1ed7i t\u01b0 th\u1ebf c\u1ed1 \u0111\u1ecbnh (Series Yoga): Series Yoga c\u0169ng tu\u00e2n theo m\u1ed9t tr\u00ecnh t\u1ef1 c\u1ed1 \u0111\u1ecbnh, nh\u01b0ng th\u01b0\u1eddng kh\u00f4ng k\u1ebft h\u1ee3p ch\u1eb7t ch\u1ebd v\u1edbi h\u01a1i th\u1edf nh\u01b0 Ashtanga. Trong khi \u0111\u00f3, Ashtanga Yoga c\u00f3 h\u1ec7 th\u1ed1ng chu\u1ed7i t\u01b0 th\u1ebf nghi\u00eam ng\u1eb7t, \u0111\u01b0\u1ee3c thi\u1ebft k\u1ebf \u0111\u1ec3 ph\u00e1t tri\u1ec3n s\u1ee9c m\u1ea1nh, s\u1ef1 d\u1ebbo dai v\u00e0 kh\u1ea3 n\u0103ng ki\u1ec3m so\u00e1t c\u01a1 th\u1ec3 m\u1ed9t c\u00e1ch tu\u1ea7n t\u1ef1.<\/p>\n<\/li>\n<\/ul>\n<p style=\"text-align: center;\"><em><img decoding=\"async\" src=\"https:\/\/n7media.coolmate.me\/image\/March2025\/Ashtanga_Yoga.jpg\" alt=\"Series Yoga c\u0169ng tu\u00e2n theo m\u1ed9t tr\u00ecnh t\u1ef1 c\u1ed1 \u0111\u1ecbnh, nh\u01b0ng th\u01b0\u1eddng kh\u00f4ng k\u1ebft h\u1ee3p ch\u1eb7t ch\u1ebd v\u1edbi h\u01a1i th\u1edf nh\u01b0 Ashtanga\" width=\"1200\" height=\"900\" \/><\/em><\/p>\n<p style=\"text-align: center;\"><em>Series Yoga tu\u00e2n theo m\u1ed9t tr\u00ecnh t\u1ef1 c\u1ed1 \u0111\u1ecbnh, nh\u01b0ng th\u01b0\u1eddng kh\u00f4ng k\u1ebft h\u1ee3p ch\u1eb7t ch\u1ebd v\u1edbi h\u01a1i th\u1edf nh\u01b0 Ashtanga<\/em><\/p>\n<ul style=\"text-align: justify;\">\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">Ph\u01b0\u01a1ng ph\u00e1p Vinyasa (k\u1ebft h\u1ee3p h\u01a1i th\u1edf v\u00e0 chuy\u1ec3n \u0111\u1ed9ng): C\u1ea3 hai \u0111\u1ec1u s\u1eed d\u1ee5ng ph\u01b0\u01a1ng ph\u00e1p k\u1ebft h\u1ee3p h\u01a1i th\u1edf v\u00e0 chuy\u1ec3n \u0111\u1ed9ng, nh\u01b0ng Vinyasa Yoga linh ho\u1ea1t h\u01a1n trong c\u00e1ch s\u1eafp x\u1ebfp t\u01b0 th\u1ebf. Ashtanga Yoga tu\u00e2n theo m\u1ed9t chu\u1ed7i c\u1ed1 \u0111\u1ecbnh, c\u00f2n Vinyasa cho ph\u00e9p ng\u01b0\u1eddi h\u01b0\u1edbng d\u1eabn s\u00e1ng t\u1ea1o tr\u00ecnh t\u1ef1 m\u1edbi trong m\u1ed7i bu\u1ed5i t\u1eadp.<\/p>\n<\/li>\n<\/ul>\n<p style=\"text-align: center;\"><em><img decoding=\"async\" src=\"https:\/\/n7media.coolmate.me\/image\/March2025\/Ashtanga_Yoga_(1).jpg\" alt=\"Ashtanga Yoga tu\u00e2n theo m\u1ed9t chu\u1ed7i c\u1ed1 \u0111\u1ecbnh, c\u00f2n Vinyasa cho ph\u00e9p ng\u01b0\u1eddi h\u01b0\u1edbng d\u1eabn s\u00e1ng t\u1ea1o h\u01a1n\" width=\"1200\" height=\"900\" \/><\/em><\/p>\n<p style=\"text-align: center;\"><em>Ashtanga Yoga tu\u00e2n theo m\u1ed9t chu\u1ed7i c\u1ed1 \u0111\u1ecbnh, c\u00f2n Vinyasa cho ph\u00e9p ng\u01b0\u1eddi h\u01b0\u1edbng d\u1eabn s\u00e1ng t\u1ea1o h\u01a1n<\/em><\/p>\n<ul>\n<li dir=\"ltr\" role=\"presentation\">K\u1ef9 thu\u1eadt Drishti (t\u1eadp trung \u00e1nh nh\u00ecn): Drishti Yoga nh\u1ea5n m\u1ea1nh v\u00e0o vi\u1ec7c r\u00e8n luy\u1ec7n s\u1ef1 t\u1eadp trung th\u00f4ng qua \u0111i\u1ec3m nh\u00ecn, nh\u01b0ng kh\u00f4ng nh\u1ea5t thi\u1ebft ph\u1ea3i \u0111i k\u00e8m v\u1edbi h\u1ec7 th\u1ed1ng t\u01b0 th\u1ebf c\u1ed1 \u0111\u1ecbnh hay nguy\u00ean t\u1eafc Tristana nh\u01b0 Ashtanga. Trong Ashtanga Yoga, Drishti l\u00e0 m\u1ed9t ph\u1ea7n quan tr\u1ecdng gi\u00fap ng\u01b0\u1eddi t\u1eadp duy tr\u00ec s\u1ef1 t\u1eadp trung v\u00e0 ki\u1ec3m so\u00e1t t\u00e2m tr\u00ed.<\/li>\n<\/ul>\n<p style=\"text-align: center;\"><em><img decoding=\"async\" src=\"https:\/\/n7media.coolmate.me\/image\/March2025\/Ashtanga_Yoga_.jpg\" alt=\"Drishti Yoga nh\u1ea5n m\u1ea1nh v\u00e0o vi\u1ec7c r\u00e8n luy\u1ec7n s\u1ef1 t\u1eadp trung th\u00f4ng qua \u0111i\u1ec3m nh\u00ecn\" width=\"1200\" height=\"900\" \/><\/em><\/p>\n<p style=\"text-align: center;\"><em>Drishti Yoga nh\u1ea5n m\u1ea1nh v\u00e0o vi\u1ec7c r\u00e8n luy\u1ec7n s\u1ef1 t\u1eadp trung th\u00f4ng qua \u0111i\u1ec3m nh\u00ecn<\/em><\/p>\n<ul>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">Nguy\u00ean t\u1eafc Tristana (k\u1ebft h\u1ee3p h\u01a1i th\u1edf, t\u01b0 th\u1ebf v\u00e0 Drishti): M\u1ed9t s\u1ed1 tr\u01b0\u1eddng ph\u00e1i yoga c\u00f3 th\u1ec3 \u00e1p d\u1ee5ng t\u1eebng y\u1ebfu t\u1ed1 trong Tristana (h\u01a1i th\u1edf, t\u01b0 th\u1ebf ho\u1eb7c \u0111i\u1ec3m nh\u00ecn) ri\u00eang l\u1ebb. Tuy nhi\u00ean, Ashtanga Yoga l\u00e0 h\u1ec7 th\u1ed1ng hi\u1ebfm hoi y\u00eau c\u1ea7u s\u1ef1 k\u1ebft h\u1ee3p \u0111\u1ed3ng th\u1eddi c\u1ea3 ba y\u1ebfu t\u1ed1 n\u00e0y trong su\u1ed1t qu\u00e1 tr\u00ecnh luy\u1ec7n t\u1eadp, t\u1ea1o n\u00ean m\u1ed9t ph\u01b0\u01a1ng ph\u00e1p r\u00e8n luy\u1ec7n th\u1ec3 ch\u1ea5t v\u00e0 tinh th\u1ea7n to\u00e0n di\u1ec7n.<\/p>\n<\/li>\n<\/ul>\n<p style=\"text-align: center;\"><em><img decoding=\"async\" src=\"https:\/\/n7media.coolmate.me\/image\/March2025\/Ashtanga_Yoga__(1).jpg\" alt=\"Nguy\u00ean t\u1eafc Tristana (k\u1ebft h\u1ee3p h\u01a1i th\u1edf, t\u01b0 th\u1ebf v\u00e0 Drishti) so v\u1edbi Ashtanga Yoga\" width=\"1200\" height=\"900\" \/><\/em><\/p>\n<p style=\"text-align: center;\"><em>Nguy\u00ean t\u1eafc Tristana (k\u1ebft h\u1ee3p h\u01a1i th\u1edf, t\u01b0 th\u1ebf v\u00e0 Drishti) so v\u1edbi Ashtanga Yoga<\/em><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\">Nh\u1edd nh\u1eefng \u0111\u1eb7c \u0111i\u1ec3m n\u00e0y, Ashtanga Yoga kh\u00f4ng ch\u1ec9 gi\u00fap ng\u01b0\u1eddi t\u1eadp n\u00e2ng cao s\u1ee9c kh\u1ecfe m\u00e0 c\u00f2n r\u00e8n luy\u1ec7n s\u1ef1 t\u1eadp trung, k\u1ef7 lu\u1eadt v\u00e0 kh\u1ea3 n\u0103ng ki\u1ec3m so\u00e1t t\u00e2m tr\u00ed m\u1ed9t c\u00e1ch s\u00e2u s\u1eafc h\u01a1n so v\u1edbi nhi\u1ec1u lo\u1ea1i h\u00ecnh yoga kh\u00e1c.<\/p>\n<div data-lark-html-role=\"root\">\n<div data-page-id=\"OpQ6dgfokoXttBxgHqOlpEk2gef\" data-lark-html-role=\"root\" data-docx-has-block-data=\"false\">\n<div class=\"ace-line ace-line old-record-id-Emb2d29ZYoVjWKxBZNPlu3sbgJh\">{{{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> v\u00e0 <a href=\"https:\/\/www.coolmate.me\/collection\/quan-legging\" target=\"_blank\" rel=\"noopener\">Qu\u1ea7n Legging<\/a> c\u1ee7a Coolmate ngay nh\u00e9! {{{\/infobox}}}<\/div>\n<\/div>\n<p>{{{productpreview title=&#8221;&#8221;}}} 67c6fc4c35c9835e9967696c {{{\/productpreview}}}<\/p>\n<\/div>\n<h2 dir=\"ltr\" style=\"text-align: justify;\">L\u1ee3i \u00edch c\u1ee7a Ashtanga Yoga<\/h2>\n<p dir=\"ltr\" style=\"text-align: justify;\">Ashtanga Yoga kh\u00f4ng ch\u1ec9 l\u00e0 m\u1ed9t ph\u01b0\u01a1ng ph\u00e1p r\u00e8n luy\u1ec7n th\u1ec3 ch\u1ea5t m\u00e0 c\u00f2n mang l\u1ea1i nhi\u1ec1u l\u1ee3i \u00edch to\u00e0n di\u1ec7n cho c\u01a1 th\u1ec3 v\u00e0 t\u00e2m tr\u00ed. Nh\u1edd s\u1ef1 k\u1ebft h\u1ee3p gi\u1eefa chu\u1ed7i \u0111\u1ed9ng t\u00e1c c\u1ed1 \u0111\u1ecbnh, ki\u1ec3m so\u00e1t h\u01a1i th\u1edf v\u00e0 t\u1eadp trung \u00e1nh nh\u00ecn, Ashtanga gi\u00fap ng\u01b0\u1eddi t\u1eadp n\u00e2ng cao s\u1ee9c m\u1ea1nh, s\u1ef1 linh ho\u1ea1t v\u00e0 kh\u1ea3 n\u0103ng ki\u1ec3m so\u00e1t b\u1ea3n th\u00e2n.<\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong><em>Th\u1ee9 nh\u1ea5t, Ashtanga Yoga t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh v\u00e0 s\u1ef1 linh ho\u1ea1t<\/em><\/strong> nh\u1edd chu\u1ed7i t\u01b0 th\u1ebf y\u00eau c\u1ea7u s\u1ef1 v\u1eadn \u0111\u1ed9ng to\u00e0n th\u00e2n, \u0111\u1eb7c bi\u1ec7t l\u00e0 c\u01a1 l\u00f5i (core), gi\u00fap c\u1ea3i thi\u1ec7n s\u1ef1 \u1ed5n \u0111\u1ecbnh v\u00e0 c\u00e2n b\u1eb1ng. Theo m\u1ed9t nghi\u00ean c\u1ee9u \u0111\u01b0\u1ee3c c\u00f4ng b\u1ed1 tr\u00ean Journal of Bodywork and Movement Therapies, vi\u1ec7c duy tr\u00ec c\u00e1c t\u01b0 th\u1ebf yoga li\u00ean t\u1ee5c c\u00f3 th\u1ec3 l\u00e0m t\u0103ng s\u1ee9c m\u1ea1nh c\u01a1 b\u1eafp v\u00e0 ph\u1ea1m vi chuy\u1ec3n \u0111\u1ed9ng c\u1ee7a kh\u1edbp sau m\u1ed9t th\u1eddi gian luy\u1ec7n t\u1eadp \u0111\u1ec1u \u0111\u1eb7n.<\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><em><img decoding=\"async\" src=\"https:\/\/n7media.coolmate.me\/image\/March2025\/Ashtanga_Yoga_la_gi_(2).jpg\" alt=\" Ashtanga Yoga t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh v\u00e0 s\u1ef1 linh ho\u1ea1t \" width=\"1200\" height=\"900\" \/><\/em><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><em>Ashtanga Yoga t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh v\u00e0 s\u1ef1 linh ho\u1ea1t<\/em><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong><em>Th\u1ee9 hai, Ashtanga gi\u00fap c\u1ea3i thi\u1ec7n s\u1ef1 t\u1eadp trung v\u00e0 ki\u1ec3m so\u00e1t t\u00e2m tr\u00ed<\/em><\/strong> th\u00f4ng qua nguy\u00ean t\u1eafc Drishti (\u0111i\u1ec3m nh\u00ecn) v\u00e0 Pranayama (ki\u1ec3m so\u00e1t h\u01a1i th\u1edf). Khi duy tr\u00ec m\u1ed9t \u0111i\u1ec3m nh\u00ecn c\u1ed1 \u0111\u1ecbnh v\u00e0 t\u1eadp trung v\u00e0o nh\u1ecbp th\u1edf, ng\u01b0\u1eddi t\u1eadp d\u1ec5 d\u00e0ng \u0111\u01b0a t\u00e2m tr\u00ed v\u00e0o tr\u1ea1ng th\u00e1i t\u0129nh l\u1eb7ng, gi\u1ea3m c\u0103ng th\u1eb3ng v\u00e0 t\u0103ng c\u01b0\u1eddng kh\u1ea3 n\u0103ng t\u1eadp trung. C\u00e1c nghi\u00ean c\u1ee9u khoa h\u1ecdc \u0111\u00e3 ch\u1ee9ng minh r\u1eb1ng yoga c\u00f3 th\u1ec3 l\u00e0m gi\u1ea3m m\u1ee9c \u0111\u1ed9 cortisol \u2013 hormone g\u00e2y c\u0103ng th\u1eb3ng, gi\u00fap c\u1ea3i thi\u1ec7n s\u1ef1 b\u00ecnh t\u0129nh v\u00e0 kh\u1ea3 n\u0103ng l\u00e0m vi\u1ec7c hi\u1ec7u qu\u1ea3 h\u01a1n.<\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><em><img decoding=\"async\" src=\"https:\/\/n7media.coolmate.me\/image\/March2025\/Ashtanga_Yoga_la_gi_(5).jpg\" alt=\"Ashtanga gi\u00fap c\u1ea3i thi\u1ec7n s\u1ef1 t\u1eadp trung v\u00e0 ki\u1ec3m so\u00e1t t\u00e2m tr\u00ed\" width=\"1200\" height=\"900\" \/><\/em><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><em>Ashtanga gi\u00fap c\u1ea3i thi\u1ec7n s\u1ef1 t\u1eadp trung v\u00e0 ki\u1ec3m so\u00e1t t\u00e2m tr\u00ed<\/em><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><em><strong>B\u00ean c\u1ea1nh \u0111\u00f3, Ashtanga c\u00f2n c\u00f3 t\u00e1c d\u1ee5ng thanh l\u1ecdc c\u01a1 th\u1ec3 v\u00e0 t\u00e2m tr\u00ed<\/strong><\/em>. Qu\u00e1 tr\u00ecnh luy\u1ec7n t\u1eadp t\u1ea1o ra nhi\u1ec7t l\u01b0\u1ee3ng trong c\u01a1 th\u1ec3, k\u00edch th\u00edch h\u1ec7 tu\u1ea7n ho\u00e0n v\u00e0 th\u00fac \u0111\u1ea9y qu\u00e1 tr\u00ecnh \u0111\u00e0o th\u1ea3i \u0111\u1ed9c t\u1ed1 qua tuy\u1ebfn m\u1ed3 h\u00f4i. \u0110\u1ed3ng th\u1eddi, c\u00e1c \u0111\u1ed9ng t\u00e1c v\u1eb7n xo\u1eafn v\u00e0 k\u00e9o gi\u00e3n gi\u00fap xoa b\u00f3p c\u00e1c c\u01a1 quan n\u1ed9i t\u1ea1ng, h\u1ed7 tr\u1ee3 h\u1ec7 ti\u00eau h\u00f3a v\u00e0 c\u1ea3i thi\u1ec7n ch\u1ee9c n\u0103ng gan, th\u1eadn.<\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\">Cu\u1ed1i c\u00f9ng, m\u1ed9t trong nh\u1eefng l\u1ee3i \u00edch quan tr\u1ecdng nh\u1ea5t c\u1ee7a Ashtanga Yoga l\u00e0 ph\u00e1t tri\u1ec3n s\u1ef1 ki\u00ean tr\u00ec v\u00e0 k\u1ef7 lu\u1eadt. V\u00ec c\u00e1c t\u01b0 th\u1ebf \u0111\u01b0\u1ee3c th\u1ef1c hi\u1ec7n theo m\u1ed9t chu\u1ed7i c\u1ed1 \u0111\u1ecbnh, ng\u01b0\u1eddi t\u1eadp ph\u1ea3i ki\u00ean tr\u00ec luy\u1ec7n t\u1eadp h\u00e0ng ng\u00e0y \u0111\u1ec3 ti\u1ebfn b\u1ed9. \u0110i\u1ec1u n\u00e0y gi\u00fap h\u00ecnh th\u00e0nh th\u00f3i quen k\u1ef7 lu\u1eadt, n\u00e2ng cao \u00fd ch\u00ed v\u00e0 kh\u1ea3 n\u0103ng v\u01b0\u1ee3t qua gi\u1edbi h\u1ea1n b\u1ea3n th\u00e2n.<\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><img decoding=\"async\" src=\"https:\/\/n7media.coolmate.me\/image\/March2025\/Ashtanga_Yoga_la_gi_(7).jpg\" alt=\"Ashtanga Yoga gi\u00fap ph\u00e1t tri\u1ec3n s\u1ef1 ki\u00ean tr\u00ec v\u00e0 k\u1ef7 lu\u1eadt\" width=\"1200\" height=\"900\" \/><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><em>Ashtanga Yoga gi\u00fap ph\u00e1t tri\u1ec3n s\u1ef1 ki\u00ean tr\u00ec v\u00e0 k\u1ef7 lu\u1eadt<\/em><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\">V\u1edbi s\u1ef1 k\u1ebft h\u1ee3p gi\u1eefa th\u1ec3 ch\u1ea5t v\u00e0 tinh th\u1ea7n, Ashtanga Yoga kh\u00f4ng ch\u1ec9 mang l\u1ea1i m\u1ed9t c\u01a1 th\u1ec3 kh\u1ecfe m\u1ea1nh m\u00e0 c\u00f2n gi\u00fap ng\u01b0\u1eddi t\u1eadp \u0111\u1ea1t \u0111\u01b0\u1ee3c s\u1ef1 c\u00e2n b\u1eb1ng n\u1ed9i t\u00e2m v\u00e0 ki\u1ec3m so\u00e1t t\u1ed1t h\u01a1n trong cu\u1ed9c s\u1ed1ng h\u00e0ng ng\u00e0y.<\/p>\n<div data-lark-html-role=\"root\">\n<p>{{{productpreview title=&#8221;&#8221;}}} 67c6d8942e051c1c9d68405d {{{\/productpreview}}}<\/p>\n<\/div>\n<h2 dir=\"ltr\" style=\"text-align: justify;\">C\u00e1c t\u01b0 th\u1ebf yoga n\u00e2ng cao trong Ashtanga Yoga<\/h2>\n<p dir=\"ltr\" style=\"text-align: justify;\">Trong Ashtanga Yoga, c\u00e1c t\u01b0 th\u1ebf n\u00e2ng cao \u0111\u00f2i h\u1ecfi s\u1ef1 k\u1ebft h\u1ee3p gi\u1eefa s\u1ee9c m\u1ea1nh, s\u1ef1 linh ho\u1ea1t v\u00e0 kh\u1ea3 n\u0103ng ki\u1ec3m so\u00e1t c\u01a1 th\u1ec3 m\u1ed9t c\u00e1ch tinh t\u1ebf. Nh\u1eefng \u0111\u1ed9ng t\u00e1c n\u00e0y kh\u00f4ng ch\u1ec9 gi\u00fap n\u00e2ng cao th\u1ec3 l\u1ef1c m\u00e0 c\u00f2n r\u00e8n luy\u1ec7n s\u1ef1 t\u1eadp trung v\u00e0 tinh th\u1ea7n ki\u00ean tr\u00ec c\u1ee7a ng\u01b0\u1eddi t\u1eadp. D\u01b0\u1edbi \u0111\u00e2y l\u00e0 m\u1ed9t s\u1ed1 t\u01b0 th\u1ebf n\u00e2ng cao ph\u1ed5 bi\u1ebfn v\u00e0 l\u1ee3i \u00edch m\u00e0 ch\u00fang mang l\u1ea1i.<\/p>\n<h3 dir=\"ltr\" style=\"text-align: justify;\">T\u01b0 th\u1ebf Con Qu\u1ea1 (Bakasana)<\/h3>\n<p dir=\"ltr\" style=\"text-align: justify;\"><a href=\"https:\/\/www.coolmate.me\/blog\/tu-the-con-qua-huong-dan-tap-luyen-cho-nguoi-moi-4944\" target=\"_blank\" rel=\"noopener\">Bakasana<\/a> l\u00e0 m\u1ed9t t\u01b0 th\u1ebf th\u0103ng b\u1eb1ng tr\u00ean tay, gi\u00fap ng\u01b0\u1eddi t\u1eadp l\u00e0m ch\u1ee7 s\u1ee9c m\u1ea1nh c\u1ee7a c\u00e1nh tay v\u00e0 c\u01a1 l\u00f5i. T\u01b0 th\u1ebf n\u00e0y y\u00eau c\u1ea7u s\u1ef1 ph\u1ed1i h\u1ee3p nh\u1ecbp nh\u00e0ng gi\u1eefa s\u1ee9c m\u1ea1nh, s\u1ef1 t\u1eadp trung v\u00e0 kh\u1ea3 n\u0103ng ki\u1ec3m so\u00e1t c\u01a1 th\u1ec3 \u0111\u1ec3 duy tr\u00ec th\u0103ng b\u1eb1ng.<\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><em><img decoding=\"async\" src=\"https:\/\/n7media.coolmate.me\/image\/March2025\/Ashtanga_Yoga_la_gi_(6).jpg\" alt=\"Bakasana l\u00e0 m\u1ed9t t\u01b0 th\u1ebf th\u0103ng b\u1eb1ng tr\u00ean tay\" width=\"1200\" height=\"900\" \/><\/em><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><em>Bakasana l\u00e0 m\u1ed9t t\u01b0 th\u1ebf th\u0103ng b\u1eb1ng tr\u00ean tay<\/em><\/p>\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\">B\u1eaft \u0111\u1ea7u t\u1eeb t\u01b0 th\u1ebf ng\u1ed3i x\u1ed5m, hai b\u00e0n tay ch\u1ed1ng xu\u1ed1ng s\u00e0n, r\u1ed9ng b\u1eb1ng vai.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">Nh\u1eb9 nh\u00e0ng n\u00e2ng \u0111\u1ea7u g\u1ed1i l\u00ean v\u00e0 \u0111\u1eb7t l\u00ean c\u00e1nh tay tr\u00ean.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">D\u1ed3n tr\u1ecdng l\u01b0\u1ee3ng v\u1ec1 ph\u00eda tr\u01b0\u1edbc, nh\u1ea5c hai ch\u00e2n kh\u1ecfi m\u1eb7t \u0111\u1ea5t v\u00e0 gi\u1eef th\u0103ng b\u1eb1ng.<\/p>\n<\/li>\n<\/ul>\n<div data-lark-html-role=\"root\">\n<p>{{{productpreview title=&#8221;&#8221;}}} 67c6cc1b4fec14043735974c {{{\/productpreview}}}<\/p>\n<\/div>\n<h3 dir=\"ltr\" style=\"text-align: justify;\">T\u01b0 th\u1ebf Tr\u1ed3ng Chu\u1ed1i (Sirsasana)<\/h3>\n<p dir=\"ltr\" style=\"text-align: justify;\">Sirsasana \u0111\u01b0\u1ee3c coi l\u00e0 &#8220;vua c\u1ee7a c\u00e1c t\u01b0 th\u1ebf yoga&#8221; v\u00ec t\u00e1c \u0111\u1ed9ng m\u1ea1nh m\u1ebd \u0111\u1ebfn tu\u1ea7n ho\u00e0n m\u00e1u v\u00e0 h\u1ec7 th\u1ea7n kinh. Khi th\u1ef1c hi\u1ec7n t\u01b0 th\u1ebf n\u00e0y, c\u01a1 th\u1ec3 \u0111\u01b0\u1ee3c \u0111\u1ea3o ng\u01b0\u1ee3c ho\u00e0n to\u00e0n, gi\u00fap l\u01b0u th\u00f4ng m\u00e1u \u0111\u1ebfn n\u00e3o t\u1ed1t h\u01a1n, \u0111\u1ed3ng th\u1eddi r\u00e8n luy\u1ec7n s\u1ef1 ki\u00ean nh\u1eabn v\u00e0 ki\u1ec3m so\u00e1t h\u01a1i th\u1edf. Ngo\u00e0i ra, t\u01b0 th\u1ebf n\u00e0y c\u0169ng gi\u00fap r\u00e8n luy\u1ec7n v\u00e0 t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh cho vai, c\u00e1nh tay v\u00e0 c\u01a1 b\u1ee5ng.<\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><img decoding=\"async\" src=\"https:\/\/n7media.coolmate.me\/image\/March2025\/Ashtanga_Yoga_la_gi_(9).jpg\" alt=\"Sirsasana \u0111\u01b0\u1ee3c coi l\u00e0 &quot;vua c\u1ee7a c\u00e1c t\u01b0 th\u1ebf yoga&quot; v\u00ec t\u00e1c \u0111\u1ed9ng m\u1ea1nh m\u1ebd \u0111\u1ebfn tu\u1ea7n ho\u00e0n m\u00e1u v\u00e0 h\u1ec7 th\u1ea7n kinh\" width=\"1200\" height=\"900\" \/><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><em>Sirsasana \u0111\u01b0\u1ee3c coi l\u00e0 &#8220;vua c\u1ee7a c\u00e1c t\u01b0 th\u1ebf yoga&#8221; v\u00ec t\u00e1c \u0111\u1ed9ng m\u1ea1nh m\u1ebd \u0111\u1ebfn tu\u1ea7n ho\u00e0n m\u00e1u v\u00e0 h\u1ec7 th\u1ea7n kinh<\/em><\/p>\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\">Ch\u1ed1ng hai c\u1eb3ng tay xu\u1ed1ng s\u00e0n, \u0111an hai b\u00e0n tay l\u1ea1i v\u1edbi nhau \u0111\u1ec3 t\u1ea1o \u0111i\u1ec3m t\u1ef1a.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">\u0110\u1eb7t \u0111\u1ec9nh \u0111\u1ea7u xu\u1ed1ng gi\u1eefa hai tay, t\u1eeb t\u1eeb n\u00e2ng h\u00f4ng l\u00ean cao.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">Nh\u1eb9 nh\u00e0ng \u0111\u00e1 ch\u00e2n l\u00ean ho\u1eb7c d\u00f9ng t\u01b0\u1eddng h\u1ed7 tr\u1ee3 \u0111\u1ec3 \u0111\u01b0a c\u01a1 th\u1ec3 v\u00e0o t\u01b0 th\u1ebf th\u1eb3ng \u0111\u1ee9ng.<\/p>\n<\/li>\n<\/ul>\n<h3 dir=\"ltr\" style=\"text-align: justify;\">T\u01b0 th\u1ebf B\u00e1nh Xe (Urdhva Dhanurasana)<\/h3>\n<p dir=\"ltr\" style=\"text-align: justify;\">Urdhva Dhanurasana l\u00e0 m\u1ed9t t\u01b0 th\u1ebf u\u1ed1n cong l\u01b0ng m\u1ea1nh m\u1ebd, gi\u00fap m\u1edf r\u1ed9ng l\u1ed3ng ng\u1ef1c v\u00e0 k\u00e9o gi\u00e3n to\u00e0n b\u1ed9 c\u01a1 th\u1ec3. \u0110\u00e2y l\u00e0 t\u01b0 th\u1ebf tuy\u1ec7t v\u1eddi \u0111\u1ec3 t\u0103ng c\u01b0\u1eddng s\u1ef1 linh ho\u1ea1t c\u1ee7a c\u1ed9t s\u1ed1ng v\u00e0 k\u00edch th\u00edch n\u0103ng l\u01b0\u1ee3ng trong c\u01a1 th\u1ec3.<\/p>\n<p style=\"text-align: center;\"><em><img decoding=\"async\" src=\"https:\/\/n7media.coolmate.me\/image\/March2025\/Ashtanga_Yoga_la_gi_(10).jpg\" alt=\"T\u01b0 th\u1ebf B\u00e1nh Xe (Urdhva Dhanurasana)\" width=\"1200\" height=\"900\" \/><\/em><\/p>\n<p style=\"text-align: center;\"><em>T\u01b0 th\u1ebf B\u00e1nh Xe (Urdhva Dhanurasana)<\/em><\/p>\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\">N\u1eb1m ng\u1eeda tr\u00ean s\u00e0n, co hai \u0111\u1ea7u g\u1ed1i, \u0111\u1eb7t b\u00e0n ch\u00e2n v\u1eefng ch\u1eafc xu\u1ed1ng s\u00e0n.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">\u0110\u1eb7t hai b\u00e0n tay \u00fap xu\u1ed1ng s\u00e0n g\u1ea7n tai, c\u00e1c ng\u00f3n tay h\u01b0\u1edbng v\u1ec1 ph\u00eda vai.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">D\u00f9ng l\u1ef1c t\u1eeb tay v\u00e0 ch\u00e2n \u0111\u1ec3 n\u00e2ng c\u01a1 th\u1ec3 l\u00ean, t\u1ea1o th\u00e0nh m\u1ed9t v\u00f2ng cung, gi\u1eef nguy\u00ean trong v\u00e0i nh\u1ecbp th\u1edf.<\/p>\n<\/li>\n<\/ul>\n<h3 dir=\"ltr\" style=\"text-align: justify;\">T\u01b0 th\u1ebf Chim Thi\u00ean \u0110\u01b0\u1eddng (Svarga Dvijasana)<\/h3>\n<p dir=\"ltr\" style=\"text-align: justify;\">Svarga Dvijasana l\u00e0 m\u1ed9t t\u01b0 th\u1ebf mang v\u1ebb \u0111\u1eb9p m\u1ec1m m\u1ea1i nh\u01b0ng l\u1ea1i \u0111\u00f2i h\u1ecfi s\u1ef1 linh ho\u1ea1t v\u00e0 s\u1ee9c m\u1ea1nh c\u1ee7a c\u01a1 th\u1ec3. T\u01b0 th\u1ebf n\u00e0y k\u1ebft h\u1ee3p gi\u1eefa th\u0103ng b\u1eb1ng, m\u1edf h\u00f4ng v\u00e0 k\u00e9o gi\u00e3n, t\u1ea1o ra s\u1ef1 h\u00e0i h\u00f2a gi\u1eefa s\u1ee9c m\u1ea1nh v\u00e0 s\u1ef1 uy\u1ec3n chuy\u1ec3n, mang l\u1ea1i c\u1ea3m gi\u00e1c nh\u1eb9 nh\u00e0ng v\u00e0 thanh tho\u00e1t.<\/p>\n<p style=\"text-align: center;\"><em><img decoding=\"async\" src=\"https:\/\/n7media.coolmate.me\/image\/March2025\/Ashtanga_Yoga_la_gi_(11).jpg\" alt=\"T\u01b0 th\u1ebf Chim Thi\u00ean \u0110\u01b0\u1eddng (Svarga Dvijasana)\" width=\"1200\" height=\"900\" \/><\/em><\/p>\n<p style=\"text-align: center;\"><em>T\u01b0 th\u1ebf Chim Thi\u00ean \u0110\u01b0\u1eddng (Svarga Dvijasana)<\/em><\/p>\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\">B\u1eaft \u0111\u1ea7u t\u1eeb t\u01b0 th\u1ebf \u0111\u1ee9ng, \u0111\u01b0a m\u1ed9t ch\u00e2n l\u00ean cao v\u00e0 gi\u1eef b\u1eb1ng tay \u0111\u1ed1i di\u1ec7n.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">T\u1eeb t\u1eeb du\u1ed7i th\u1eb3ng ch\u00e2n l\u00ean, gi\u1eef v\u1eefng th\u0103ng b\u1eb1ng tr\u00ean ch\u00e2n tr\u1ee5.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">M\u1edf r\u1ed9ng ng\u1ef1c v\u00e0 duy tr\u00ec t\u01b0 th\u1ebf trong v\u00e0i nh\u1ecbp th\u1edf.<\/p>\n<\/li>\n<\/ul>\n<h3 dir=\"ltr\" style=\"text-align: justify;\">T\u01b0 th\u1ebf Tay \u0110\u1ee9ng (Adho Mukha Vrksasana)<\/h3>\n<p dir=\"ltr\" style=\"text-align: justify;\">Adho Mukha Vrksasana hay c\u00f2n g\u1ecdi l\u00e0 t\u01b0 th\u1ebf tr\u1ed3ng c\u00e2y chu\u1ed1i b\u1eb1ng tay, l\u00e0 m\u1ed9t trong nh\u1eefng t\u01b0 th\u1ebf n\u00e2ng cao th\u00e1ch th\u1ee9c nh\u1ea5t trong yoga. T\u01b0 th\u1ebf n\u00e0y y\u00eau c\u1ea7u s\u1ee9c m\u1ea1nh c\u1ee7a c\u00e1nh tay, vai v\u00e0 c\u01a1 l\u00f5i \u0111\u1ec3 duy tr\u00ec s\u1ef1 th\u0103ng b\u1eb1ng v\u00e0 ki\u1ec3m so\u00e1t c\u01a1 th\u1ec3 tr\u00ean kh\u00f4ng.<\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><em><img decoding=\"async\" src=\"https:\/\/n7media.coolmate.me\/image\/March2025\/Ashtanga_Yoga_la_gi_(12).jpg\" alt=\"Adho Mukha Vrksasana hay c\u00f2n g\u1ecdi l\u00e0 t\u01b0 th\u1ebf tr\u1ed3ng c\u00e2y chu\u1ed1i b\u1eb1ng tay\" width=\"1200\" height=\"900\" \/><\/em><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><em>Adho Mukha Vrksasana hay c\u00f2n g\u1ecdi l\u00e0 t\u01b0 th\u1ebf tr\u1ed3ng c\u00e2y chu\u1ed1i b\u1eb1ng tay<\/em><\/p>\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\">Ch\u1ed1ng hai b\u00e0n tay xu\u1ed1ng s\u00e0n, r\u1ed9ng b\u1eb1ng vai.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">Nh\u1eb9 nh\u00e0ng \u0111\u00e1 m\u1ed9t ch\u00e2n l\u00ean, sau \u0111\u00f3 \u0111\u01b0a ch\u00e2n c\u00f2n l\u1ea1i l\u00ean theo, gi\u1eef c\u01a1 th\u1ec3 th\u1eb3ng \u0111\u1ee9ng.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">Duy tr\u00ec th\u0103ng b\u1eb1ng v\u00e0 s\u1eed d\u1ee5ng s\u1ee9c m\u1ea1nh t\u1eeb vai v\u00e0 c\u01a1 b\u1ee5ng \u0111\u1ec3 ki\u1ec3m so\u00e1t t\u01b0 th\u1ebf.<\/p>\n<\/li>\n<\/ul>\n<p dir=\"ltr\" style=\"text-align: justify;\">Nh\u1eefng t\u01b0 th\u1ebf n\u00e2ng cao trong Ashtanga Yoga kh\u00f4ng ch\u1ec9 l\u00e0 th\u1eed th\u00e1ch v\u1ec1 m\u1eb7t th\u1ec3 ch\u1ea5t m\u00e0 c\u00f2n r\u00e8n luy\u1ec7n s\u1ef1 t\u1eadp trung v\u00e0 kh\u1ea3 n\u0103ng ki\u1ec3m so\u00e1t t\u00e2m tr\u00ed. Khi th\u1ef1c hi\u1ec7n \u0111\u1ec1u \u0111\u1eb7n v\u00e0 ki\u00ean tr\u00ec, b\u1ea1n s\u1ebd c\u1ea3m nh\u1eadn \u0111\u01b0\u1ee3c s\u1ef1 thay \u0111\u1ed5i t\u00edch c\u1ef1c trong c\u1ea3 c\u01a1 th\u1ec3 l\u1eabn tinh th\u1ea7n.<\/p>\n<h2 dir=\"ltr\" style=\"text-align: justify;\">L\u01b0u \u00fd khi t\u1eadp Ashtanga Yoga<\/h2>\n<p dir=\"ltr\" style=\"text-align: justify;\">Ashtanga Yoga l\u00e0 m\u1ed9t ph\u01b0\u01a1ng ph\u00e1p t\u1eadp luy\u1ec7n \u0111\u00f2i h\u1ecfi s\u1ef1 ki\u00ean tr\u00ec, k\u1ef7 lu\u1eadt v\u00e0 s\u1ef1 l\u1eafng nghe c\u01a1 th\u1ec3. \u0110\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c hi\u1ec7u qu\u1ea3 t\u1ed1t nh\u1ea5t v\u00e0 tr\u00e1nh ch\u1ea5n th\u01b0\u01a1ng, ng\u01b0\u1eddi t\u1eadp c\u1ea7n l\u01b0u \u00fd nh\u1eefng \u0111i\u1ec1u sau:<\/p>\n<ul style=\"text-align: justify;\">\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">T\u1eadp luy\u1ec7n d\u01b0\u1edbi s\u1ef1 h\u01b0\u1edbng d\u1eabn c\u1ee7a gi\u00e1o vi\u00ean c\u00f3 kinh nghi\u1ec7m: Ashtanga Yoga c\u00f3 nh\u1eefng chu\u1ed7i \u0111\u1ed9ng t\u00e1c n\u00e2ng cao v\u00e0 \u0111\u00f2i h\u1ecfi k\u1ef9 thu\u1eadt ch\u00ednh x\u00e1c. Vi\u1ec7c t\u1eadp luy\u1ec7n c\u00f9ng gi\u00e1o vi\u00ean s\u1ebd gi\u00fap b\u1ea1n \u0111i\u1ec1u ch\u1ec9nh t\u01b0 th\u1ebf \u0111\u00fang c\u00e1ch v\u00e0 tr\u00e1nh nh\u1eefng ch\u1ea5n th\u01b0\u01a1ng kh\u00f4ng mong mu\u1ed1n.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">L\u1eafng nghe c\u01a1 th\u1ec3 v\u00e0 tr\u00e1nh t\u1eadp luy\u1ec7n qu\u00e1 s\u1ee9c: Ashtanga Yoga c\u00f3 c\u01b0\u1eddng \u0111\u1ed9 cao, v\u00ec v\u1eady \u0111i\u1ec1u quan tr\u1ecdng l\u00e0 kh\u00f4ng n\u00ean \u00e9p b\u1ea3n th\u00e2n th\u1ef1c hi\u1ec7n nh\u1eefng t\u01b0 th\u1ebf v\u01b0\u1ee3t qu\u00e1 gi\u1edbi h\u1ea1n. H\u00e3y ti\u1ebfn b\u1ed9 d\u1ea7n d\u1ea7n, l\u1eafng nghe t\u00edn hi\u1ec7u t\u1eeb c\u01a1 th\u1ec3 v\u00e0 ngh\u1ec9 ng\u01a1i khi c\u1ea7n thi\u1ebft.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">Duy tr\u00ec s\u1ef1 ki\u00ean tr\u00ec v\u00e0 k\u1ef7 lu\u1eadt: Ashtanga Yoga y\u00eau c\u1ea7u s\u1ef1 luy\u1ec7n t\u1eadp \u0111\u1ec1u \u0111\u1eb7n theo tr\u00ecnh t\u1ef1 c\u1ed1 \u0111\u1ecbnh. Vi\u1ec7c duy tr\u00ec k\u1ef7 lu\u1eadt v\u00e0 th\u1ef1c h\u00e0nh h\u00e0ng ng\u00e0y s\u1ebd gi\u00fap b\u1ea1n c\u1ea3m nh\u1eadn \u0111\u01b0\u1ee3c s\u1ef1 ti\u1ebfn b\u1ed9 c\u1ea3 v\u1ec1 th\u1ec3 ch\u1ea5t l\u1eabn tinh th\u1ea7n.<\/p>\n<\/li>\n<\/ul>\n<p style=\"text-align: center;\"><em><img decoding=\"async\" src=\"https:\/\/n7media.coolmate.me\/image\/March2025\/Ashtanga_Yoga_la_gi_(13).jpg\" alt=\"L\u01b0u \u00fd khi t\u1eadp Ashtanga Yoga\" width=\"1200\" height=\"900\" \/><\/em><\/p>\n<p style=\"text-align: center;\"><em>L\u01b0u \u00fd khi t\u1eadp Ashtanga Yoga<\/em><\/p>\n<h2 dir=\"ltr\" style=\"text-align: justify;\">K\u1ebft lu\u1eadn<\/h2>\n<p dir=\"ltr\" style=\"text-align: justify;\">Ashtanga Yoga l\u00e0 m\u1ed9t ph\u01b0\u01a1ng ph\u00e1p luy\u1ec7n t\u1eadp tuy\u1ec7t v\u1eddi d\u00e0nh cho nh\u1eefng yogi mu\u1ed1n th\u1eed th\u00e1ch b\u1ea3n th\u00e2n v\u00e0 n\u00e2ng cao s\u1ee9c m\u1ea1nh th\u1ec3 ch\u1ea5t l\u1eabn tinh th\u1ea7n. N\u1ebfu b\u1ea1n y\u00eau th\u00edch s\u1ef1 n\u0103ng \u0111\u1ed9ng v\u00e0 k\u1ef7 lu\u1eadt trong yoga, h\u00e3y d\u00e0nh th\u1eddi gian t\u00ecm hi\u1ec3u v\u00e0 tr\u1ea3i nghi\u1ec7m Ashtanga \u0111\u1ec3 c\u1ea3m nh\u1eadn nh\u1eefng l\u1ee3i \u00edch tuy\u1ec7t v\u1eddi m\u00e0 n\u00f3 mang l\u1ea1i.<\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\">H\u00e3y ki\u00ean tr\u00ec v\u00e0 \u0111\u1eebng qu\u00ean k\u1ebft h\u1ee3p v\u1edbi ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng l\u00e0nh m\u1ea1nh \u0111\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c k\u1ebft qu\u1ea3 t\u1ed1t nh\u1ea5t! V\u00e0 \u0111\u1eebng qu\u00ean theo d\u00f5i<a href=\"https:\/\/www.coolmate.me\/blog\"> CoolBlog<\/a> \u0111\u1ec3 c\u1eadp nh\u1eadt xu h\u01b0\u1edbng th\u1eddi trang v\u00e0 bi\u1ebft th\u00eam nh\u1eefng th\u00f4ng tin th\u00fa v\u1ecb v\u1ec1 \u0111\u1eddi s\u1ed1ng b\u1ea1n nh\u00e9.<\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\">{{{infobox}}} Xem th\u00eam<\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><a href=\"https:\/\/www.coolmate.me\/blog\/top-10-tu-the-yoga-co-ban-don-gian-de-tap-ngay-tai-nha-4939\">C\u00e1c t\u01b0 th\u1ebf yoga c\u01a1 b\u1ea3n, \u0111\u01a1n gi\u1ea3n d\u1ec5 t\u1eadp ngay t\u1ea1i nh\u00e0<\/a><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><a href=\"https:\/\/www.coolmate.me\/blog\/10-tu-the-yoga-ngoi-co-ban-va-nang-cao-cho-nguoi-moi-tap-4880\">10 t\u01b0 th\u1ebf yoga ng\u1ed3i c\u01a1 b\u1ea3n v\u00e0 n\u00e2ng cao cho ng\u01b0\u1eddi m\u1edbi t\u1eadp<\/a><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><a href=\"https:\/\/www.coolmate.me\/blog\/nen-tap-yoga-bao-nhieu-phut-moi-ngay-tap-vao-thoi-diem-nao-la-tot-nhat-4655\">N\u00ean t\u1eadp yoga bao nhi\u00eau ph\u00fat m\u1ed7i ng\u00e0y? T\u1eadp v\u00e0o th\u1eddi \u0111i\u1ec3m n\u00e0o l\u00e0 t\u1ed1t nh\u1ea5t<\/a><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\">{{{\/infobox}}}<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Ashtanga Yoga l\u00e0 m\u1ed9t trong nh\u1eefng tr\u01b0\u1eddng ph\u00e1i yoga m\u1ea1nh m\u1ebd v\u00e0 \u0111\u1ea7y th\u00e1ch th\u1ee9c, \u0111\u00f2i h\u1ecfi s\u1ef1 ki\u00ean tr\u00ec, k\u1ef7 lu\u1eadt v\u00e0 s\u1ee9c b\u1ec1n cao. V\u1edbi chu\u1ed7i \u0111\u1ed9ng t\u00e1c c\u1ed1 \u0111\u1ecbnh k\u1ebft h\u1ee3p c\u00f9ng nh\u1ecbp th\u1edf ki\u1ec3m so\u00e1t, Ashtanga kh\u00f4ng ch\u1ec9 gi\u00fap n\u00e2ng cao th\u1ec3 l\u1ef1c m\u00e0 c\u00f2n r\u00e8n luy\u1ec7n s\u1ef1 t\u1eadp trung v\u00e0&#8230;<\/p>\n","protected":false},"author":58,"featured_media":19150,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[40],"tags":[],"class_list":["post-5809","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\/5809","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\/58"}],"replies":[{"embeddable":true,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/comments?post=5809"}],"version-history":[{"count":2,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/posts\/5809\/revisions"}],"predecessor-version":[{"id":36428,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/posts\/5809\/revisions\/36428"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/media\/19150"}],"wp:attachment":[{"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/media?parent=5809"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/categories?post=5809"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/tags?post=5809"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}