{"id":2281,"date":"2023-09-24T11:02:48","date_gmt":"2023-09-24T04:02:48","guid":{"rendered":"https:\/\/oanispa.com\/?p=2281"},"modified":"2026-05-14T23:26:32","modified_gmt":"2026-05-14T16:26:32","slug":"bai-tap-yoga-giam-mo-bung","status":"publish","type":"post","link":"https:\/\/oanispa.com\/vi\/bai-tap-yoga-giam-mo-bung\/","title":{"rendered":"15 B\u00e0i T\u1eadp Yoga Gi\u1ea3m M\u1ee1 B\u1ee5ng L\u1ea5y L\u1ea1i V\u00f2ng Eo Thon G\u1ecdn"},"content":{"rendered":"<p style=\"text-align: justify;\">Vi\u1ec7c l\u1ea5y l\u1ea1i v\u00f2ng eo thon g\u1ecdn l\u00e0 m\u1ee5c ti\u00eau c\u1ee7a m\u1ecdi c\u00f4 g\u00e1i. Hi\u1ec3u \u0111\u01b0\u1ee3c \u0111i\u1ec1u n\u00e0y, g\u1eedi \u0111\u1ebfn b\u1ea1n 15 <span style=\"color: #e14d43;\"><strong><em><a style=\"color: #e14d43;\" href=\"https:\/\/oanispa.com\/bai-tap-yoga-giam-mo-bung\/\">b\u00e0i t\u1eadp yoga gi\u1ea3m m\u1ee1 b\u1ee5ng<\/a><\/em><\/strong><\/span> eo thon t\u1ea1i nh\u00e0 v\u00f4 c\u00f9ng hi\u1ec7u qu\u1ea3. Yoga v\u1eeba l\u00e0 h\u00ecnh th\u1ee9c t\u1eadp luy\u1ec7n n\u00e2ng cao s\u1ee9c kh\u1ecfe v\u1eeba l\u00e0 b\u00e0i t\u1eadp th\u1ec3 d\u1ee5ng gi\u00fap \u0111\u1ed1t ch\u00e1y m\u1ee1 th\u1eeba, l\u1ea5y l\u1ea1i v\u00f3ng d\u00e1ng m\u01a1 \u01b0\u1edbc. H\u00e3y c\u00f9ng <span style=\"color: #e14d43;\"><strong><em><a style=\"color: #e14d43;\" href=\"https:\/\/oanispa.com\/\" target=\"_blank\" rel=\"noopener\">Oani Spa<\/a><\/em><\/strong><\/span> luy\u1ec7n t\u1eadp ngay t\u1eeb h\u00f4m nay nh\u00e9!<\/p>\n<blockquote><p><strong>&gt;&gt;&gt; Xem th\u00eam:<\/strong><\/p><\/blockquote>\n<ul>\n<li><em><strong><a class=\"in-cell-link\" href=\"https:\/\/oanispa.com\/vietnam-massage-2\/\" target=\"_blank\" rel=\"noopener\">Ma\u0301t-xa Vi\u00ea\u0323t Nam: Gi\u1ea3i ph\u00e1p ch\u0103m s\u00f3c s\u1ee9c kh\u1ecfe cho du kh\u00e1ch<\/a><\/strong><\/em><\/li>\n<li><strong><span style=\"color: #e14d43;\"><em><a style=\"color: #e14d43;\" href=\"https:\/\/oanispa.com\/massage-bang-dau-dua-co-tac-dung-gi\/\" target=\"_blank\" rel=\"noopener\">Massage b\u1eb1ng d\u1ea7u d\u1eeba<\/a><\/em><\/span> c\u00f3 t\u00e1c d\u1ee5ng g\u00ec? Quy tr\u00ecnh l\u00e0m t\u1ea1i nh\u00e0<\/strong><\/li>\n<li><strong><span style=\"color: #e14d43;\"><a style=\"color: #e14d43;\" href=\"https:\/\/oanispa.com\/tap-yoga-co-tac-dung-gi\/\" target=\"_blank\" rel=\"noopener\">T\u1eadp yoga c\u00f3 t\u00e1c d\u1ee5ng g\u00ec<\/a><\/span>? 14 l\u1ee3i \u00edch \u0111\u00e1ng kinh ng\u1ea1c c\u1ee7a yoga<\/strong><\/li>\n<\/ul>\n<h2 style=\"text-align: justify;\"><strong>V\u00ec sao t\u1eadp yoga gi\u1ea3m m\u1ee1 b\u1ee5ng?<\/strong><\/h2>\n<p style=\"text-align: justify;\">Yoga l\u00e0 m\u1ed9t h\u00ecnh th\u1ee9c t\u1eadp luy\u1ec7n \u0111\u1ed9c \u0111\u00e1o khi k\u1ebft h\u1ee3p gi\u1eefa vi\u1ec7c t\u1eadp th\u1ec3 d\u1ee5c v\u00e0 t\u1eadp trung tinh th\u1ea7n. Khi t\u1eadp yoga, c\u00e1c t\u01b0 th\u1ebf v\u00e0 \u0111\u1ed9ng t\u00e1c \u0111\u00f2i h\u1ecfi c\u01a1 th\u1ec3 b\u1ea1n ph\u1ea3i gi\u1eef th\u0103ng b\u1eb1ng v\u00e0 \u0111i\u1ec1u ch\u1ec9nh h\u01a1i th\u1edf. C\u00e1c \u0111\u1ed9ng t\u00e1c \u0111\u01a1n gi\u1ea3n nh\u01b0 xoay ng\u01b0\u1eddi, u\u1ed1n l\u01b0ng, n\u1eafm tay ho\u1eb7c c\u00fai g\u1ed1i \u0111\u1ec1u c\u00f3 th\u1ec3 gi\u00fap k\u00edch ho\u1ea1t c\u00e1c c\u01a1 b\u1ee5ng v\u00e0 \u0111\u1ed1t ch\u00e1y m\u1ee1 b\u1ee5ng.<\/p>\n<p style=\"text-align: justify;\">\u0110\u1eb7c bi\u1ec7t, c\u00e1c \u0111\u1ed9ng t\u00e1c t\u1eadp yoga gi\u00fap k\u00edch th\u00edch v\u00e0 l\u00e0m t\u0103ng c\u01b0\u1eddng ho\u1ea1t \u0111\u1ed9ng c\u1ee7a tuy\u1ebfn gi\u00e1p v\u00e0 h\u1ec7 th\u1ed1ng n\u1ed9i ti\u1ebft t\u1ed1, gi\u00fap t\u0103ng c\u01b0\u1eddng trao \u0111\u1ed5i ch\u1ea5t v\u00e0 \u0111\u1ed1t ch\u00e1y m\u1ee1 b\u1ee5ng hi\u1ec7u qu\u1ea3 h\u01a1n. C\u00e1c\u00a0<strong>b\u00e0i t\u1eadp yoga gi\u1ea3m m\u1ee1 b\u1ee5ng<\/strong> eo thon c\u00f2n gi\u00fap t\u0103ng c\u01b0\u1eddng tu\u1ea7n ho\u00e0n m\u00e1u, gi\u1ea3m c\u0103ng th\u1eb3ng, t\u0103ng s\u1ef1 linh ho\u1ea1t v\u00e0 s\u1ee9c b\u1ec1n c\u1ee7a c\u01a1 th\u1ec3.<\/p>\n<figure id=\"attachment_2295\" aria-describedby=\"caption-attachment-2295\" style=\"width: 1200px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-2295 size-full\" title=\"B\u00e0i t\u1eadp yoga gi\u1ea3m m\u1ee1 b\u1ee5ng\" src=\"https:\/\/oanispa.com\/wp-content\/uploads\/2026\/05\/bai-tap-yoga-giam-mo-bung-8.webp\" alt=\"V\u00ec sao t\u1eadp yoga gi\u1ea3m m\u1ee1 b\u1ee5ng\" width=\"1200\" height=\"900\" \/><figcaption id=\"caption-attachment-2295\" class=\"wp-caption-text\">C\u00e1c b\u00e0i t\u1eadp yoga gi\u1ea3m m\u1ee1 b\u1ee5ng si\u00eau nhanh<\/figcaption><\/figure>\n<p style=\"text-align: justify;\">Tuy nhi\u00ean, \u0111\u1ec3 <em>t\u1eadp t\u01b0 th\u1ebf yoga gi\u1ea3m m\u1ee1 b\u1ee5ng <\/em>\u0111\u1ea1t \u0111\u01b0\u1ee3c k\u1ebft qu\u1ea3 t\u1ed1t nh\u1ea5t, b\u1ea1n c\u1ea7n ph\u1ea3i k\u1ebft h\u1ee3p ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng l\u00e0nh m\u1ea1nh v\u00e0 t\u1eadp luy\u1ec7n th\u01b0\u1eddng xuy\u00ean. \u0102n u\u1ed1ng l\u00e0nh m\u1ea1nh gi\u00fap b\u1ea1n gi\u1ea3m l\u01b0\u1ee3ng calo th\u1eeba v\u00e0 t\u0103ng c\u01b0\u1eddng vi\u1ec7c \u0111\u1ed1t ch\u00e1y ch\u1ea5t b\u00e9o. \u0110\u1ed3ng th\u1eddi, t\u1eadp luy\u1ec7n th\u01b0\u1eddng xuy\u00ean s\u1ebd gi\u00fap kh\u1ea3 n\u0103ng \u0111\u1ed1t ch\u00e1y ch\u1ea5t b\u00e9o v\u00e0 gi\u1ea3m m\u1ee1 b\u1ee5ng nhanh h\u01a1n.<\/p>\n<h2 style=\"text-align: justify;\"><strong>15 b\u00e0i t\u1eadp yoga gi\u1ea3m m\u1ee1 b\u1ee5ng si\u00eau nhanh<\/strong><\/h2>\n<p style=\"text-align: justify;\">Yoga l\u00e0 m\u1ed9t h\u00ecnh th\u1ee9c t\u1eadp luy\u1ec7n th\u1ec3 d\u1ee5c v\u1eeba gi\u00fap t\u0103ng c\u01b0\u1eddng s\u1ee9c kh\u1ecfe, <a href=\"https:\/\/vi.wikipedia.org\/wiki\/C%C4%83ng_th%E1%BA%B3ng_(t%C3%A2m_l%C3%BD)\" target=\"_blank\" rel=\"noopener\">gi\u1ea3m stress<\/a>, l\u01b0u th\u00f4ng m\u00e1u v\u00e0 \u0111\u1eb7c bi\u1ec7t l\u00e0 gi\u1ea3m c\u00e2n, gi\u1ea3m m\u1ee1 b\u1ee5ng hi\u1ec7u qu\u1ea3. C\u00f3 nhi\u1ec1u t\u01b0 th\u1ebf <a href=\"https:\/\/vi.wikipedia.org\/wiki\/Yoga\" target=\"_blank\" rel=\"noopener\">yoga<\/a> c\u00f3 t\u00e1c d\u1ee5ng gi\u1ea3m m\u1ee1 b\u1ee5ng, c\u00f9ng \u0111i\u1ec3m qua 10 <em>b\u00e0i t\u1eadp yoga \u0111\u01a1n gi\u1ea3n gi\u1ea3m m\u1ee1 b\u1ee5ng<\/em> nhanh v\u00e0 hi\u1ec7u qu\u1ea3 nh\u00e9!<\/p>\n<h3 style=\"text-align: justify;\"><strong>Yoga eo thon b\u1ee5ng nh\u1ecf v\u1edbi t\u01b0 th\u1ebf chi\u1ebfn binh 1<\/strong><\/h3>\n<p style=\"text-align: justify;\">\u0110\u1ec3 th\u1ef1c hi\u1ec7n <strong><em>b\u00e0i t\u1eadp yoga gi\u1ea3m m\u1ee1 b\u1ee5ng<\/em><\/strong> n\u00e0y, b\u1ea1n c\u1ea7n \u0111\u1ee9ng th\u1eb3ng v\u1edbi hai ch\u00e2n h\u01a1i r\u1ed9ng h\u01a1n r\u1ed9ng vai. Sau \u0111\u00f3, n\u00e2ng tay l\u00ean ph\u00eda tr\u00ean \u0111\u1ea7u v\u00e0 du\u1ed7i th\u1eb3ng hai tay, t\u1ea1o th\u00e0nh h\u00ecnh ch\u1eef V. Ti\u1ebfp theo, chuy\u1ec3n c\u00e2n n\u1eb7ng c\u1ee7a c\u01a1 th\u1ec3 sang ch\u00e2n tr\u00e1i v\u00e0 u\u1ed1n g\u1ed1i tr\u00e1i 90 \u0111\u1ed9, \u0111\u1eb7t b\u00e0n ch\u00e2n tr\u00e1i ch\u1eafc ch\u1eafn tr\u00ean s\u00e0n. Gi\u1eef th\u0103ng b\u1eb1ng c\u01a1 th\u1ec3 v\u00e0 n\u00e2ng tay ph\u1ea3i l\u00ean cao h\u01a1n \u0111\u1ea7u, du\u1ed7i th\u1eb3ng v\u00e0 nh\u00ecn l\u00ean ph\u00eda tr\u01b0\u1edbc.<\/p>\n<p style=\"text-align: justify;\">Trong t\u01b0 th\u1ebf n\u00e0y, b\u1ea1n s\u1ebd c\u1ea3m th\u1ea5y s\u1ef1 c\u0103ng th\u1eb3ng \u1edf b\u1ee5ng v\u00e0 l\u01b0ng, gi\u00fap l\u00e0m vi\u1ec7c ch\u00ednh l\u00e0 gi\u1ea3m m\u1ee1 b\u1ee5ng. Ngo\u00e0i ra, t\u01b0 th\u1ebf n\u00e0y c\u00f2n k\u00edch th\u00edch kh\u1ea3 n\u0103ng t\u1eadp trung v\u00e0 t\u0103ng c\u01b0\u1eddng s\u1ee9c kh\u1ecfe c\u1ee7a c\u00e1c c\u01a1 b\u1eafp l\u01b0ng, \u0111\u00f9i, b\u00e0n ch\u00e2n v\u00e0 vai.<\/p>\n<figure id=\"attachment_2292\" aria-describedby=\"caption-attachment-2292\" style=\"width: 1200px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-2292 size-full\" title=\"B\u00e0i t\u1eadp yoga gi\u1ea3m m\u1ee1 b\u1ee5ng\" src=\"https:\/\/oanispa.com\/wp-content\/uploads\/2026\/05\/bai-tap-yoga-giam-mo-bung-5.webp\" alt=\"b\u00e0i t\u1eadp yoga gi\u1ea3m m\u1ee1 b\u1ee5ng si\u00eau nhanh\" width=\"1200\" height=\"900\" \/><figcaption id=\"caption-attachment-2292\" class=\"wp-caption-text\">T\u01b0 th\u1ebf chi\u1ebfn binh 1<\/figcaption><\/figure>\n<h3 style=\"text-align: justify;\"><strong>T\u01b0 th\u1ebf chi\u1ebfn binh 2<\/strong><\/h3>\n<p style=\"text-align: justify;\">T\u01b0 th\u1ebf Chi\u1ebfn binh 2 gi\u00fap t\u1eadp trung t\u1eadp trung v\u00e0o c\u01a1 b\u1ee5ng v\u00e0 \u0111\u00f9i, k\u00edch th\u00edch qu\u00e1 tr\u00ecnh trao \u0111\u1ed5i ch\u1ea5t trong c\u01a1 th\u1ec3 v\u00e0 gi\u00fap \u0111\u1ed1t ch\u00e1y m\u1ee1 th\u1eeba \u1edf v\u00f9ng b\u1ee5ng. Ngo\u00e0i ra, t\u01b0 th\u1ebf n\u00e0y c\u00f2n gi\u00fap t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh v\u00e0 s\u1ef1 linh ho\u1ea1t c\u1ee7a c\u01a1 th\u1ec3, c\u1ea3i thi\u1ec7n t\u01b0 th\u1ebf v\u00e0 gi\u1ea3m c\u0103ng th\u1eb3ng.<\/p>\n<p style=\"text-align: justify;\">\u0110\u1ec3 th\u1ef1c hi\u1ec7n <strong>b\u00e0i t\u1eadp yoga gi\u1ea3m m\u1ee1 b\u1ee5ng<\/strong> n\u00e0y, b\u1ea1n c\u1ea7n \u0111\u1ee9ng th\u1eb3ng v\u00e0 m\u1edf r\u1ed9ng ch\u00e2n ra v\u1ec1 hai b\u00ean, kho\u1ea3ng b\u1eb1ng chi\u1ec1u r\u1ed9ng vai. Sau \u0111\u00f3, xoay h\u00f4ng sang tr\u00e1i v\u00e0 kh\u1ee5y g\u1ed1i tr\u00e1i 90 \u0111\u1ed9. Hai tay \u0111\u01b0a \u0111\u01b0a ngang, b\u00e0n tay n\u1eb1m \u00fap, m\u1eb7t nh\u00ecn v\u1ec1 ph\u00eda tay ph\u1ea3i v\u00e0 gi\u1eef th\u1edf trong v\u00e0i gi\u00e2y.<\/p>\n<figure id=\"attachment_2293\" aria-describedby=\"caption-attachment-2293\" style=\"width: 1200px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-2293 size-full\" title=\"B\u00e0i t\u1eadp yoga gi\u1ea3m m\u1ee1 b\u1ee5ng\" src=\"https:\/\/oanispa.com\/wp-content\/uploads\/2026\/05\/bai-tap-yoga-giam-mo-bung-6-1.webp\" alt=\"b\u00e0i t\u1eadp yoga gi\u1ea3m m\u1ee1 b\u1ee5ng si\u00eau nhanh\" width=\"1200\" height=\"900\" \/><figcaption id=\"caption-attachment-2293\" class=\"wp-caption-text\">T\u01b0 th\u1ebf chi\u1ebfn binh 2<\/figcaption><\/figure>\n<h3 style=\"text-align: justify;\"><strong>T\u01b0 th\u1ebf ng\u1ecdn n\u00fai<\/strong><\/h3>\n<p style=\"text-align: justify;\">Thao t\u00e1c n\u00e0y gi\u00fap t\u0103ng c\u01b0\u1eddng s\u1ef1 c\u00e2n b\u1eb1ng v\u00e0 kh\u1ea3 n\u0103ng t\u1eadp trung, c\u1ea3i thi\u1ec7n t\u01b0 th\u1ebf \u0111\u1ee9ng th\u1eb3ng, gi\u1ea3m c\u0103ng th\u1eb3ng v\u00e0 \u0111au nh\u1ee9c l\u01b0ng. B\u00ean c\u1ea1nh \u0111\u00f3, n\u00f3 c\u0169ng gi\u00fap t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh c\u01a1 b\u1eafp v\u00e0 s\u1ef1 linh ho\u1ea1t c\u1ee7a c\u01a1 th\u1ec3, gi\u00fap gi\u1ea3m m\u1ee1 b\u1ee5ng v\u00e0 c\u1ea3i thi\u1ec7n h\u1ec7 ti\u00eau h\u00f3a.<\/p>\n<p style=\"text-align: justify;\">T\u01b0 th\u1ebf n\u00e0y kh\u00e1 \u0111\u01a1n gi\u1ea3n, b\u1ea1n ch\u1ec9 c\u1ea7n \u0111\u1ee9ng th\u1eb3ng, t\u1eadp trung v\u00e0o h\u01a1i th\u1edf v\u00e0 d\u1ed3n h\u01a1i th\u1edf xu\u1ed1ng b\u1ee5ng. N\u00e2ng g\u00f3t ch\u00e2n l\u00ean, d\u1ed3n h\u1ebft l\u1ef1c v\u00e0o c\u00e1c ng\u00f3n ch\u00e2n v\u00e0 c\u1ea3m nh\u1eadn tr\u1ecdng l\u1ef1c ph\u00e2n b\u1ed1 \u0111\u1ec1u tr\u00ean c\u1ea3 hai ch\u00e2n. N\u00e2ng \u0111\u1ea7u l\u00ean v\u00e0 du\u1ed7i th\u1eb3ng l\u01b0ng, du\u1ed7i th\u1eb3ng hai tay h\u01b0\u1edbng l\u00ean tr\u00ean. Gi\u1eef t\u01b0 th\u1ebf trong kho\u1ea3ng 20 gi\u00e2y r\u1ed3i t\u1eeb t\u1eeb quay v\u1ec1 t\u01b0 th\u1ebf ban \u0111\u1ea7u.<\/p>\n<figure id=\"attachment_2294\" aria-describedby=\"caption-attachment-2294\" style=\"width: 1200px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-2294 size-full\" title=\"B\u00e0i t\u1eadp yoga gi\u1ea3m m\u1ee1 b\u1ee5ng\" src=\"https:\/\/oanispa.com\/wp-content\/uploads\/2026\/05\/bai-tap-yoga-giam-mo-bung-7.webp\" alt=\"b\u00e0i t\u1eadp yoga gi\u1ea3m m\u1ee1 b\u1ee5ng v\u1edbi t\u01b0 th\u1ebf ng\u1ecdn n\u00fai\" width=\"1200\" height=\"900\" \/><figcaption id=\"caption-attachment-2294\" class=\"wp-caption-text\">B\u00e0i t\u1eadp yoga gi\u1ea3m m\u1ee1 b\u1ee5ng v\u1edbi t\u01b0 th\u1ebf ng\u1ecdn n\u00fai<\/figcaption><\/figure>\n<h3 style=\"text-align: justify;\"><strong>C\u00fai g\u1eadp ng\u01b0\u1eddi khi \u0111\u1ee9ng<\/strong><\/h3>\n<p style=\"text-align: justify;\"><strong>B\u00e0i t\u1eadp yoga gi\u1ea3m m\u1ee1 b\u1ee5ng<\/strong> v\u1edbi t\u01b0 th\u1ebf c\u00fai g\u1eadp ng\u01b0\u1eddi khi \u0111\u1ee9ng gi\u00fap t\u0103ng c\u01b0\u1eddng s\u1ef1 linh ho\u1ea1t c\u1ee7a c\u01a1 th\u1ec3 v\u00e0 gi\u1ea3i ph\u00f3ng m\u1ec7t m\u1ecfi cho \u0111\u00f4i ch\u00e2n. N\u00f3 c\u0169ng c\u00f3 th\u1ec3 gi\u00fap gi\u1ea3m \u0111au l\u01b0ng v\u00e0 gi\u00e3n c\u01a1.<\/p>\n<p style=\"text-align: justify;\">B\u1ea1n \u0111\u1ee9ng th\u1eb3ng l\u01b0ng v\u1edbi dang hai ch\u00e2n b\u1eb1ng vai. Th\u1edf ra h\u1ebft kh\u00ed trong ph\u1ed5i v\u00e0 c\u1ed1 g\u1eafng h\u00edt th\u1eadt s\u00e2u \u0111\u1ec3 c\u01a1 th\u1ec3 t\u1eadp trung. Khi th\u1edf v\u00e0o, gi\u1eef \u0111\u1ea7u g\u1ed1i th\u1eb3ng v\u00e0 t\u1eeb t\u1eeb c\u00fai g\u1eadp ng\u01b0\u1eddi v\u1ec1 ph\u00eda \u0111\u1ea5t. C\u1ed1 g\u1eafng gi\u1eef l\u01b0ng th\u1eb3ng v\u00e0 kh\u00f4ng g\u1eadp ng\u01b0\u1eddi qu\u00e1 s\u00e2u \u0111\u1ec3 tr\u00e1nh g\u00e2y ch\u1ea5n th\u01b0\u01a1ng cho c\u01a1 v\u00e0 x\u01b0\u01a1ng. \u0110\u1eb7t tay l\u00ean m\u1eb7t \u0111\u1ea5t ho\u1eb7c gi\u1eef m\u1eaft nh\u00ecn v\u1ec1 ph\u00eda ch\u00e2n.<\/p>\n<figure id=\"attachment_2296\" aria-describedby=\"caption-attachment-2296\" style=\"width: 1200px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-2296 size-full\" title=\"B\u00e0i t\u1eadp yoga gi\u1ea3m m\u1ee1 b\u1ee5ng\" src=\"https:\/\/oanispa.com\/wp-content\/uploads\/2026\/05\/bai-tap-yoga-giam-mo-bung-9.webp\" alt=\"B\u00e0i t\u1eadp yoga gi\u1ea3m m\u1ee1 b\u1ee5ng\" width=\"1200\" height=\"900\" \/><figcaption id=\"caption-attachment-2296\" class=\"wp-caption-text\">T\u01b0 th\u1ebf c\u00fai g\u1eadp ng\u01b0\u1eddi khi \u0111\u1ee9ng<\/figcaption><\/figure>\n<h3 style=\"text-align: justify;\"><strong>Yoga eo thon b\u1ee5ng nh\u1ecf v\u1edbi t\u01b0 th\u1ebf c\u00e1i c\u00e2y<\/strong><\/h3>\n<p style=\"text-align: justify;\">T\u01b0 th\u1ebf c\u00e1i c\u00e2y gi\u00fap t\u1eadp trung tinh th\u1ea7n v\u00e0 c\u1ea3i thi\u1ec7n th\u1ec3 tr\u1ea1ng b\u1eb1ng c\u00e1ch t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh v\u00e0 \u0111\u1ed9 linh ho\u1ea1t c\u1ee7a \u0111\u00f4i ch\u00e2n. Ngo\u00e0i ra, t\u01b0 th\u1ebf n\u00e0y c\u00f2n gi\u00fap t\u0103ng c\u01b0\u1eddng s\u1ef1 \u1ed5n \u0111\u1ecbnh v\u00e0 c\u00e2n b\u1eb1ng c\u1ee7a c\u01a1 th\u1ec3, \u0111\u1ed3ng th\u1eddi gi\u00fap gi\u1ea3m c\u0103ng th\u1eb3ng v\u00e0 lo l\u1eafng.<\/p>\n<p style=\"text-align: justify;\">C\u00e1c b\u01b0\u1edbc th\u1ef1c hi\u1ec7n nh\u01b0 sau: \u0110\u1ee9ng th\u1eb3ng, \u0111\u1eb7t hai ch\u00e2n s\u00e1t nhau v\u00e0 \u0111\u1eb7t tay v\u00e0o h\u00f4ng. T\u1eeb t\u1eeb n\u00e2ng ch\u00e2n ph\u1ea3i l\u00ean v\u00e0 \u0111\u1eb7t l\u00f2ng b\u00e0n ch\u00e2n ph\u1ea3i l\u00ean \u0111\u00f9i tr\u00e1i, v\u1edbi m\u0169i ch\u00e2n h\u01b0\u1edbng xu\u1ed1ng. Hai tay ch\u1ea5p l\u1ea1i \u0111\u1ec3 tr\u01b0\u1edbc ng\u1ef1c ho\u1eb7c du\u1ed7i th\u1eb3ng l\u00ean tr\u1eddi. Gi\u1eef t\u01b0 th\u1ebf trong v\u00e0i gi\u00e2y, r\u1ed3i th\u1ea3 ch\u00e2n v\u00e0 l\u1eb7p l\u1ea1i v\u1edbi ch\u00e2n c\u00f2n l\u1ea1i.<\/p>\n<figure id=\"attachment_2297\" aria-describedby=\"caption-attachment-2297\" style=\"width: 1200px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-2297 size-full\" title=\"B\u00e0i t\u1eadp yoga gi\u1ea3m m\u1ee1 b\u1ee5ng\" src=\"https:\/\/oanispa.com\/wp-content\/uploads\/2026\/05\/bai-tap-yoga-giam-mo-bung-10.webp\" alt=\"T\u01b0 th\u1ebf c\u00e1i c\u00e2y trong yoga\" width=\"1200\" height=\"900\" \/><figcaption id=\"caption-attachment-2297\" class=\"wp-caption-text\">T\u01b0 th\u1ebf c\u00e1i c\u00e2y<\/figcaption><\/figure>\n<h3 style=\"text-align: justify;\"><strong>T\u01b0 th\u1ebf c\u00e1i gh\u1ebf<\/strong><\/h3>\n<p style=\"text-align: justify;\">\u0110\u1ec3 th\u1ef1c hi\u1ec7n t\u01b0 th\u1ebf c\u00e1i gh\u1ebf, b\u1ea1n c\u00f3 th\u1ec3 l\u00e0m theo c\u00e1c b\u01b0\u1edbc sau: \u0110\u1ee9ng th\u1eb3ng, ch\u00e2n h\u01a1i r\u1ed9ng h\u01a1n vai, tay du\u1ed7i th\u1eb3ng xu\u1ed1ng theo th\u00e2n ng\u01b0\u1eddi. H\u1ea1 h\u00f4ng t\u1eeb t\u1eeb v\u1ec1 ph\u00eda sau, \u0111\u01b0a tr\u1ecdng t\u00e2m v\u1ec1 ph\u00eda g\u00f3t ch\u00e2n, nh\u01b0ng v\u1eabn gi\u1eef cho g\u00f3t ch\u00e2n ch\u1ea1m s\u00e0n. \u0110\u1ea3m b\u1ea3o \u0111\u00f9i song song v\u1edbi s\u00e0n nh\u00e0, \u0111\u1ea7u g\u1ed1i n\u1eb1m trong g\u00f3c 90 \u0111\u1ed9. Gi\u1eef \u0111\u1ea7u ng\u1ef1c th\u1eb3ng v\u00e0 du\u1ed7i tay th\u1eb3ng l\u00ean tr\u00ean \u0111\u1ec9nh \u0111\u1ea7u. Gi\u1eef t\u01b0 th\u1ebf n\u00e0y trong v\u00e0i gi\u00e2y r\u1ed3i th\u1edf ra, \u0111\u01b0a ch\u00e2n v\u1ec1 v\u1ecb tr\u00ed ban \u0111\u1ea7u v\u00e0 l\u1eb7p l\u1ea1i.<\/p>\n<p style=\"text-align: justify;\"><strong>B\u00e0i t\u1eadp yoga gi\u1ea3m m\u1ee1 b\u1ee5ng<\/strong> n\u00e0y\u00a0c\u00f2n l\u00e0m t\u0103ng \u0111\u1ed9 d\u1ebbo dai v\u00e0 kh\u1ea3 n\u0103ng ch\u1ecbu \u0111\u1ef1ng c\u1ee7a \u0111\u00f4i ch\u00e2n, gi\u00fap c\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe chung c\u1ee7a c\u01a1 th\u1ec3.<\/p>\n<figure id=\"attachment_2299\" aria-describedby=\"caption-attachment-2299\" style=\"width: 1200px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-2299 size-full\" title=\"B\u00e0i t\u1eadp yoga gi\u1ea3m m\u1ee1 b\u1ee5ng\" src=\"https:\/\/oanispa.com\/wp-content\/uploads\/2026\/05\/bai-tap-yoga-giam-mo-bung-12.webp\" alt=\"B\u00e0i t\u1eadp yoga gi\u1ea3m m\u1ee1 b\u1ee5ng\" width=\"1200\" height=\"900\" \/><figcaption id=\"caption-attachment-2299\" class=\"wp-caption-text\">T\u01b0 th\u1ebf c\u00e1i gh\u1ebf<\/figcaption><\/figure>\n<h3 style=\"text-align: justify;\"><strong>T\u01b0 th\u1ebf r\u1eafn h\u1ed5 mang<\/strong><\/h3>\n<p style=\"text-align: justify;\">\u0110\u00e2y l\u00e0 m\u1ed9t trong nh\u1eefng t\u01b0 th\u1ebf yoga \u0111\u01b0\u1ee3c khuy\u00ean d\u00f9ng \u0111\u1ec3 gi\u00fap gi\u1ea3m m\u1ee1 b\u1ee5ng v\u00e0 <a href=\"https:\/\/vi.wikipedia.org\/wiki\/T%C4%83ng_c%C6%B0%E1%BB%9Dng_s%E1%BB%A9c_kh%E1%BB%8Fe\" target=\"_blank\" rel=\"noopener\">t\u0103ng c\u01b0\u1eddng s\u1ee9c kh\u1ecfe<\/a> to\u00e0n di\u1ec7n. T\u01b0 th\u1ebf n\u00e0y gi\u00fap t\u1eadp trung v\u00e0o c\u01a1 b\u1ee5ng v\u00e0 l\u01b0ng, \u0111\u1eb7c bi\u1ec7t l\u00e0 c\u00e1c c\u01a1 c\u1ed9t s\u1ed1ng v\u00e0 gi\u00fap c\u1ea3i thi\u1ec7n tu\u1ea7n ho\u00e0n m\u00e1u, gi\u1ea3m c\u0103ng th\u1eb3ng v\u00e0 m\u1ec7t m\u1ecfi.<\/p>\n<p style=\"text-align: justify;\">C\u00e1ch th\u1ef1c hi\u1ec7n t\u01b0 th\u1ebf r\u1eafn h\u1ed5 mang: N\u1eb1m \u00fap xu\u1ed1ng s\u00e0n v\u00e0 gi\u1eef ch\u00e2n song song. \u0110\u1eb7t tay tr\u00ean s\u00e0n, d\u1ecdc theo v\u1ecb tr\u00ed vai, v\u00e0 h\u01b0\u1edbng b\u00e0n tay xu\u1ed1ng. H\u00edt th\u1edf s\u00e2u v\u00e0 d\u00f9ng s\u1ee9c m\u1edf ng\u1ef1c, k\u00e9o v\u00e0 u\u1ed1n l\u01b0ng nh\u01b0 h\u00ecnh ch\u1eef U, nh\u01b0ng v\u1eabn gi\u1eef m\u00f4ng \u1edf v\u1ecb tr\u00ed ban \u0111\u1ea7u. Gi\u1eef t\u01b0 th\u1ebf n\u00e0y trong v\u00e0i gi\u00e2y, r\u1ed3i th\u1edf ra v\u00e0 th\u1ea3 ng\u01b0\u1eddi xu\u1ed1ng s\u00e0n.<\/p>\n<figure id=\"attachment_2298\" aria-describedby=\"caption-attachment-2298\" style=\"width: 1200px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-2298 size-full\" title=\"B\u00e0i t\u1eadp yoga gi\u1ea3m m\u1ee1 b\u1ee5ng\" src=\"https:\/\/oanispa.com\/wp-content\/uploads\/2026\/05\/bai-tap-yoga-giam-mo-bung-11.webp\" alt=\"T\u01b0 th\u1ebf r\u1eafn h\u1ed5 mang trong yoga\" width=\"1200\" height=\"900\" \/><figcaption id=\"caption-attachment-2298\" class=\"wp-caption-text\">T\u01b0 th\u1ebf r\u1eafn h\u1ed5 mang trong yoga<\/figcaption><\/figure>\n<h3 style=\"text-align: justify;\"><strong>T\u01b0 th\u1ebf c\u00e1nh cung<\/strong><\/h3>\n<p style=\"text-align: justify;\">T\u01b0 th\u1ebf c\u00e1nh cung l\u00e0 m\u1ed9t trong nh\u1eefng <strong>b<\/strong><strong>\u00e0i t\u1eadp yoga gi\u1ea3m m\u1ee1 b\u1ee5ng<\/strong> eo thon c\u01a1 b\u1ea3n v\u00e0 ph\u1ed5 bi\u1ebfn. T\u01b0 th\u1ebf n\u00e0y gi\u00fap t\u0103ng c\u01b0\u1eddng s\u1ef1 linh ho\u1ea1t c\u1ee7a c\u01a1 th\u1ec3, m\u1edf r\u1ed9ng ng\u1ef1c v\u00e0 \u0111\u00f4i vai, c\u1ea3i thi\u1ec7n t\u01b0 th\u1ebf v\u00e0 t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh c\u01a1 b\u1eafp.<\/p>\n<p style=\"text-align: justify;\">N\u1eb1m s\u1ea5p xu\u1ed1ng s\u00e0n, c\u1eb1m ch\u1ea1m th\u1ea3m yoga. M\u1edf r\u1ed9ng \u0111\u1ea7u g\u1ed1i r\u1ed3i t\u1eeb t\u1eeb cong \u0111\u1ea7u g\u1ed1i sao cho g\u00f3t ch\u00e2n g\u1ea7n ch\u1ea1m \u0111\u1ebfn m\u00f4ng. D\u00f9ng hai tay n\u1eafm l\u1ea5y c\u1ed5 ch\u00e2n. D\u00f9ng s\u1ee9c \u1edf c\u01a1 b\u1ee5ng n\u00e2ng vai, \u0111\u1ea7u, ng\u1ef1c v\u00e0 \u0111\u00f9i nh\u1ea5c l\u00ean kh\u1ecfi th\u1ea3m. M\u1eaft nh\u00ecn th\u1eb3ng ph\u00eda tr\u01b0\u1edbc v\u00e0 gi\u1eef t\u01b0 th\u1ebf n\u00e0y trong kho\u1ea3ng 15 gi\u00e2y. T\u1eeb t\u1eeb th\u1edf ra v\u00e0 h\u1ea1 c\u01a1 th\u1ebf xu\u1ed1ng th\u1ea3m. Bu\u00f4ng tay kh\u1ecfi c\u1ed5 ch\u00e2n r\u1ed3i \u0111\u01b0a tay v\u1ec1 tr\u1edf l\u1ea1i v\u1ecb tr\u00ed ban \u0111\u1ea7u.<\/p>\n<figure id=\"attachment_2300\" aria-describedby=\"caption-attachment-2300\" style=\"width: 1200px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-2300 size-full\" title=\"B\u00e0i t\u1eadp yoga gi\u1ea3m m\u1ee1 b\u1ee5ng\" src=\"https:\/\/oanispa.com\/wp-content\/uploads\/2026\/05\/bai-tap-yoga-giam-mo-bung-13.webp\" alt=\"B\u00e0i t\u1eadp yoga gi\u1ea3m m\u1ee1 b\u1ee5ng\" width=\"1200\" height=\"900\" \/><figcaption id=\"caption-attachment-2300\" class=\"wp-caption-text\">T\u01b0 th\u1ebf c\u00e1nh cung<\/figcaption><\/figure>\n<h3 style=\"text-align: justify;\"><strong>T\u01b0 th\u1ebf plank trong yoga<\/strong><\/h3>\n<p style=\"text-align: justify;\">T\u01b0 th\u1ebf plank l\u00e0 <strong>b\u00e0i t\u1eadp yoga gi\u1ea3m m\u1ee1 b\u1ee5ng <\/strong>r\u1ea5t t\u1ed1t,\u00a0c\u00f3 t\u00e1c d\u1ee5ng l\u00e0m s\u0103n ch\u1eafc c\u01a1 b\u1ee5ng, c\u01a1 l\u01b0ng v\u00e0 c\u01a1 tay. \u0110\u1ec3 th\u1ef1c hi\u1ec7n t\u01b0 th\u1ebf n\u00e0y, b\u1ea1n du\u1ed7i ng\u01b0\u1eddi, ch\u1ed1ng khu\u1ef7u tay l\u00ean th\u1ea3m yoga t\u1ea1o th\u00e0nh g\u00f3c 90 \u0111\u1ed9. \u0110\u1ea7u v\u00e0 m\u1eb7t h\u01b0\u1edbng th\u1eb3ng v\u1ec1 ph\u00eda tr\u01b0\u1edbc. H\u1ea1 th\u1ea5p c\u01a1 th\u1ec3 sao cho m\u00f4ng m\u00e0 l\u01b0ng t\u1ea1o th\u00e0nh \u0111\u01b0\u1eddng th\u1eb3ng. Si\u1ebft ch\u1eb7t c\u01a1 b\u1ee5ng v\u00e0 m\u00f4ng. Hai b\u00e0n ch\u00e2n kh\u00e9p l\u1ea1i, du\u1ed7i th\u1eb3ng.<\/p>\n<figure id=\"attachment_2301\" aria-describedby=\"caption-attachment-2301\" style=\"width: 1200px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-2301 size-full\" title=\"B\u00e0i t\u1eadp yoga gi\u1ea3m m\u1ee1 b\u1ee5ng\" src=\"https:\/\/oanispa.com\/wp-content\/uploads\/2026\/05\/bai-tap-yoga-giam-mo-bung-14.webp\" alt=\"B\u00e0i t\u1eadp yoga gi\u1ea3m m\u1ee1 b\u1ee5ng\" width=\"1200\" height=\"900\" \/><figcaption id=\"caption-attachment-2301\" class=\"wp-caption-text\">T\u01b0 th\u1ebf plank thu\u1eadn<\/figcaption><\/figure>\n<h3 style=\"text-align: justify;\"><strong>T\u01b0 th\u1ebf Plank m\u1ed9t b\u00ean<\/strong><\/h3>\n<p style=\"text-align: justify;\">T\u01b0 th\u1ebf Plank m\u1ed9t b\u00ean l\u00e0 t\u01b0 th\u1ebf trong yoga gi\u00fap t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh c\u01a1 b\u1eafp v\u00e0 c\u00e2n b\u1eb1ng c\u01a1 th\u1ec3. \u0110\u1ec3 v\u00e0o t\u01b0 th\u1ebf n\u00e0y, b\u1ea1n c\u1ea7n b\u1eaft \u0111\u1ea7u t\u1eeb t\u01b0 th\u1ebf Plank. Sau \u0111\u00f3, d\u1ecbch chuy\u1ec3n c\u00e2n n\u1eb7ng c\u1ee7a c\u01a1 th\u1ec3 sang m\u1ed9t b\u00ean v\u00e0 xoay c\u01a1 th\u1ec3, n\u00e2ng m\u1ed9t tay l\u00ean tr\u00ean v\u00e0 du\u1ed7i ch\u00e2n kia ra b\u00ean.<\/p>\n<p style=\"text-align: justify;\">Trong t\u01b0 th\u1ebf n\u00e0y, c\u01a1 b\u1ee5ng, c\u01a1 tay v\u00e0 c\u01a1 ch\u00e2n s\u1ebd ph\u1ea3i l\u00e0m vi\u1ec7c \u0111\u1ec3 gi\u1eef th\u0103ng b\u1eb1ng v\u00e0 t\u1ea1o ra l\u1ef1c k\u00e9o. Vi\u1ec7c t\u1eadp luy\u1ec7n t\u01b0 th\u1ebf Plank m\u1ed9t b\u00ean s\u1ebd gi\u00fap c\u1ea3i thi\u1ec7n s\u1ee9c m\u1ea1nh c\u01a1 b\u1eafp, c\u00e2n b\u1eb1ng c\u01a1 th\u1ec3 v\u00e0 gi\u00fap t\u0103ng c\u01b0\u1eddng l\u01b0u th\u00f4ng m\u00e1u trong c\u01a1 th\u1ec3. Ngo\u00e0i ra, t\u01b0 th\u1ebf n\u00e0y c\u00f2n gi\u00fap gi\u1ea3m \u0111au l\u01b0ng, t\u0103ng \u0111\u1ed9 linh ho\u1ea1t v\u00e0 gi\u00fap t\u0103ng c\u01b0\u1eddng tr\u00ed nh\u1edb v\u00e0 t\u1eadp trung.<\/p>\n<figure id=\"attachment_2302\" aria-describedby=\"caption-attachment-2302\" style=\"width: 1200px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-2302 size-full\" title=\"B\u00e0i t\u1eadp yoga gi\u1ea3m m\u1ee1 b\u1ee5ng\" src=\"https:\/\/oanispa.com\/wp-content\/uploads\/2026\/05\/bai-tap-yoga-giam-mo-bung-15.webp\" alt=\"T\u01b0 th\u1ebf Plank m\u1ed9t b\u00ean\" width=\"1200\" height=\"900\" \/><figcaption id=\"caption-attachment-2302\" class=\"wp-caption-text\">T\u01b0 th\u1ebf plank m\u1ed9t b\u00ean<\/figcaption><\/figure>\n<h3 style=\"text-align: justify;\"><strong>T\u01b0 th\u1ebf ch\u1ed1ng \u0111\u1ea9y ng\u01b0\u1ee3c<\/strong><\/h3>\n<p style=\"text-align: justify;\">T\u01b0 th\u1ebf ch\u1ed1ng \u0111\u1ea9y ng\u01b0\u1ee3c l\u00e0 m\u1ed9t trong nh\u1eefng <em>b\u00e0i t\u1eadp yoga \u0111\u01a1n gi\u1ea3n gi\u1ea3m m\u1ee1 b\u1ee5ng<\/em>. \u0110\u00e2y l\u00e0 m\u1ed9t t\u01b0 th\u1ebf \u0111\u1ea9y y\u00eau c\u1ea7u t\u1eadp trung ch\u1ee7 y\u1ebfu v\u00e0o s\u1ee9c m\u1ea1nh c\u1ee7a c\u00e1c c\u01a1 tr\u00ean c\u01a1 th\u1ec3.<\/p>\n<p style=\"text-align: justify;\">N\u1eb1m ng\u1eeda ra, \u0111\u1eb7t l\u00f2ng b\u00e0n tay \u00fap xu\u1ed1ng s\u00e0n, hai tay c\u00e1ch nhau r\u1ed9ng b\u1eb1ng vai. Du\u1ed7i th\u1eb3ng c\u00e1c ng\u00f3n tay. D\u1ed3n h\u1ebft tr\u1ecdng l\u1ef1c v\u00e0o hai tay v\u00e0 hai ch\u00e2n \u0111\u1ec3 n\u00e2ng c\u01a1 th\u1ec3 l\u00ean, \u0111\u1ed3ng th\u1eddi th\u01b0 gi\u00e3n c\u1ed5 v\u00e0 \u0111\u1ec3 cho \u0111\u1ea7u nh\u1eb9 nh\u00e0ng ng\u1eeda ra ph\u00eda sau.<\/p>\n<figure id=\"attachment_2303\" aria-describedby=\"caption-attachment-2303\" style=\"width: 1200px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-2303 size-full\" title=\"B\u00e0i t\u1eadp yoga gi\u1ea3m m\u1ee1 b\u1ee5ng\" src=\"https:\/\/oanispa.com\/wp-content\/uploads\/2026\/05\/bai-tap-yoga-giam-mo-bung-16.webp\" alt=\"B\u00e0i t\u1eadp yoga gi\u1ea3m m\u1ee1 b\u1ee5ng\" width=\"1200\" height=\"900\" \/><figcaption id=\"caption-attachment-2303\" class=\"wp-caption-text\">T\u01b0 th\u1ebf ch\u1ed1ng \u0111\u1ea9y ng\u01b0\u1ee3c<\/figcaption><\/figure>\n<h3 style=\"text-align: justify;\"><strong>T\u01b0 th\u1ebf b\u00e1nh xe trong yoga<\/strong><\/h3>\n<p style=\"text-align: justify;\">T\u01b0 th\u1ebf b\u00e1nh xe l\u00e0 m\u1ed9t trong nh\u1eefng t\u01b0 th\u1ebf kh\u00f3 c\u1ee7a yoga, gi\u00fap t\u0103ng c\u01b0\u1eddng s\u1ee9c kh\u1ecfe tim m\u1ea1ch. \u0110\u00e2y l\u00e0 m\u1ed9t trong nh\u1eefng <strong>b\u00e0i t\u1eadp yoga gi\u1ea3m m\u1ee1 b\u1ee5ng<\/strong> tuy\u1ec7t v\u1eddi \u0111\u1ec3 t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh v\u00e0 linh ho\u1ea1t c\u1ee7a c\u01a1 th\u1ec3.<\/p>\n<p style=\"text-align: justify;\">C\u00e1ch th\u1ef1c hi\u1ec7n t\u01b0 th\u1ebf b\u00e1nh xe: N\u1eb1m ng\u1eeda tr\u00ean th\u1ea3m, \u0111\u1eb7t tay hai b\u00ean tai, \u0111\u1eb7t b\u00e0n ch\u00e2n xu\u1ed1ng s\u00e0n v\u00e0 u\u1ed1n g\u1ed1i. Sau \u0111\u00f3, nh\u1ea5c m\u00f4ng cao l\u00ean, d\u1ef1a v\u00e0o tr\u1ecdng l\u1ef1c l\u00ean ch\u00e2n v\u00e0 tay \u0111\u1ec3 n\u00e2ng c\u01a1 th\u1ec3 l\u00ean. Gi\u1eef \u0111\u1ea7u g\u1ed1i h\u01a1i u\u1ed1n v\u00e0 gi\u1eef t\u01b0 th\u1ebf trong v\u00e0i gi\u00e2y v\u00e0 sau \u0111\u00f3 th\u1edf ra khi tr\u1edf v\u1ec1 t\u01b0 th\u1ebf ban \u0111\u1ea7u.<\/p>\n<figure id=\"attachment_2304\" aria-describedby=\"caption-attachment-2304\" style=\"width: 1200px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-2304 size-full\" title=\"B\u00e0i t\u1eadp yoga gi\u1ea3m m\u1ee1 b\u1ee5ng\" src=\"https:\/\/oanispa.com\/wp-content\/uploads\/2026\/05\/bai-tap-yoga-giam-mo-bung-17.webp\" alt=\"T\u01b0 th\u1ebf b\u00e1nh xe trong yoga\" width=\"1200\" height=\"900\" \/><figcaption id=\"caption-attachment-2304\" class=\"wp-caption-text\">T\u01b0 th\u1ebf b\u00e1nh xe trong yoga<\/figcaption><\/figure>\n<h3 style=\"text-align: justify;\"><strong>T\u01b0 th\u1ebf con thuy\u1ec1n<\/strong><\/h3>\n<p style=\"text-align: justify;\">\u0110\u1ec3 th\u1ef1c hi\u1ec7n t\u01b0 th\u1ebf n\u00e0y, b\u1ea1n c\u1ea7n ng\u1ed3i th\u1eb3ng v\u00e0 th\u1ea3 l\u1ecfng vai. Sau \u0111\u00f3, gi\u1eef \u0111\u1ea7u g\u1ed1i th\u1eb3ng v\u00e0 du\u1ed7i ch\u00e2n ra ph\u00eda tr\u01b0\u1edbc, \u0111\u01b0a tay v\u1ec1 ph\u00eda \u0111\u1ea7u g\u1ed1i v\u00e0 n\u00e2ng to\u00e0n b\u1ed9 c\u01a1 th\u1ec3 l\u00ean sao cho ch\u00e2n t\u1ea1o th\u00e0nh m\u1ed9t g\u00f3c 45 \u0111\u1ed9 v\u1edbi s\u00e0n. T\u1eeb \u0111\u00f3, b\u1ea1n gi\u1eef th\u1eb3ng \u0111\u1ed1t s\u1ed1ng l\u01b0ng, th\u1edf \u0111\u1ec1u v\u00e0 gi\u1eef t\u01b0 th\u1ebf trong kho\u1ea3ng 5-10 h\u01a1i th\u1edf tr\u01b0\u1edbc khi th\u1ea3 ch\u00e2n xu\u1ed1ng s\u00e0n.<\/p>\n<p style=\"text-align: justify;\"><strong>B\u00e0i t\u1eadp yoga gi\u1ea3m m\u1ee1 b\u1ee5ng<\/strong> n\u00e0y kh\u00f4ng ch\u1ec9 t\u0103ng c\u01b0\u1eddng c\u01a1 b\u1ee5ng m\u00e0 c\u00f2n gi\u00fap c\u1ea3i thi\u1ec7n t\u01b0 th\u1ebf v\u00e0 t\u0103ng c\u01b0\u1eddng s\u1ee9c kh\u1ecfe c\u1ee7a x\u01b0\u01a1ng ch\u1eadu v\u00e0 \u0111\u00f9i. Ngo\u00e0i ra, t\u01b0 th\u1ebf n\u00e0y c\u00f2n gi\u00fap c\u1ea3i thi\u1ec7n h\u1ec7 ti\u00eau h\u00f3a v\u00e0 gi\u1ea3m c\u0103ng th\u1eb3ng trong t\u00e2m tr\u00ed.<\/p>\n<figure id=\"attachment_2305\" aria-describedby=\"caption-attachment-2305\" style=\"width: 1200px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-2305 size-full\" title=\"B\u00e0i t\u1eadp yoga gi\u1ea3m m\u1ee1 b\u1ee5ng\" src=\"https:\/\/oanispa.com\/wp-content\/uploads\/2026\/05\/bai-tap-yoga-giam-mo-bung-18.webp\" alt=\"B\u00e0i t\u1eadp yoga gi\u1ea3m m\u1ee1 b\u1ee5ng\" width=\"1200\" height=\"900\" \/><figcaption id=\"caption-attachment-2305\" class=\"wp-caption-text\">T\u01b0 th\u1ebf con thuy\u1ec1n<\/figcaption><\/figure>\n<h3 style=\"text-align: justify;\"><strong>T\u01b0 th\u1ebf l\u1ea1c \u0111\u00e0<\/strong><\/h3>\n<p style=\"text-align: justify;\">C\u00e1ch th\u1ef1c hi\u1ec7n: Ng\u1ed3i l\u00ean ch\u00e2n, hai tay \u0111\u1eb7t l\u00ean \u0111\u00f9i. M\u1edf r\u1ed9ng hai \u0111\u1ea7u g\u1ed1i b\u1eb1ng vai, r\u1ed3i \u0111\u1ee9ng c\u01a1 th\u1ec3 b\u1eb1ng \u0111\u1ea7u g\u1ed1i, mu b\u00e0n ch\u00e2n ch\u1ea1m s\u00e0n. H\u00edt sau, ng\u00e3 l\u01b0ng v\u1ec1 sau, t\u1eeb t\u1eeb k\u00e9o c\u0103ng c\u01a1 b\u1ee5ng. D\u00f9ng tay n\u1eafm l\u1ea5y c\u1ed5 ch\u00e2n v\u00e0 gi\u1eef th\u1eb3ng c\u00e1nh tay. Gi\u1eef \u0111\u1ea7u h\u01b0\u1edbng l\u00ean tr\u00ean v\u00e0 gi\u1eef th\u1eb3ng. Gi\u1eef t\u01b0 th\u1ebf trong kho\u1ea3ng 30 &#8211; 60s r\u1ed3i th\u1ea3 l\u1ecfng c\u01a1 th\u1ec3 v\u1ec1 t\u01b0 th\u1ebf ban \u0111\u1ea7u.<\/p>\n<figure id=\"attachment_2307\" aria-describedby=\"caption-attachment-2307\" style=\"width: 1200px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-2307 size-full\" title=\"B\u00e0i t\u1eadp yoga gi\u1ea3m m\u1ee1 b\u1ee5ng\" src=\"https:\/\/oanispa.com\/wp-content\/uploads\/2026\/05\/bai-tap-yoga-giam-mo-bung-19.webp\" alt=\"B\u00e0i t\u1eadp yoga gi\u1ea3m m\u1ee1 b\u1ee5ng\" width=\"1200\" height=\"900\" \/><figcaption id=\"caption-attachment-2307\" class=\"wp-caption-text\">T\u01b0 th\u1ebf con l\u1ea1c \u0111\u00e0<\/figcaption><\/figure>\n<h3 style=\"text-align: justify;\"><strong>T\u01b0 th\u1ebf th\u01b0 gi\u00e3n<\/strong><\/h3>\n<p style=\"text-align: justify;\">\u0110\u1ec3 k\u1ebft th\u00fac chu\u1ed7i c\u00e1c <strong>b\u00e0i t\u1eadp yoga gi\u1ea3m m\u1ee1 b\u1ee5ng<\/strong> \u0111\u1ea7y v\u1ea5t v\u1ea3, b\u1ea1n h\u00e3y cho c\u01a1 th\u1ec3 \u0111\u01b0\u1ee3c ngh\u1ec9 ng\u01a1i. B\u1ea1n th\u1ea3 l\u1ecfng c\u01a1 th\u1ec3 v\u00e0 n\u1eb1m ng\u1eeda ra. Hai tay du\u1ed7i th\u1eb3ng, \u0111\u1ec3 b\u00e0n tay ng\u1eeda l\u00ean tr\u1ea7n, ch\u00e2n du\u1ed7i th\u1eb3ng, m\u1edf m\u00f9 b\u00e0n ch\u00e2n r\u1ed9ng b\u1eb1ng vai. Nh\u1eafm m\u1eaft l\u1ea1i, h\u00edt v\u00e0o v\u00e0 th\u1edf ra, t\u1eadp trung v\u00e0o h\u01a1i th\u1edf \u0111\u1ec3 c\u01a1 th\u1ec3 \u0111\u01b0\u1ee3c th\u01b0 gi\u00e3n ho\u00e0n to\u00e0n. N\u1eb1m cho \u0111\u1ebfn khi c\u1ea3m th\u1ea5y h\u01a1i th\u1edf v\u00e0 nhi\u1ec7t \u0111\u1ed9 c\u1ee7a c\u01a1 th\u1ec3 tr\u1edf l\u1ea1i b\u00ecnh th\u01b0\u1eddng.<\/p>\n<figure id=\"attachment_2289\" aria-describedby=\"caption-attachment-2289\" style=\"width: 1200px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-2289 size-full\" title=\"B\u00e0i t\u1eadp yoga gi\u1ea3m m\u1ee1 b\u1ee5ng\" src=\"https:\/\/oanispa.com\/wp-content\/uploads\/2026\/05\/bai-tap-yoga-giam-mo-bung-2.webp\" alt=\"T\u01b0 th\u1ebf th\u01b0 gi\u00e3n k\u1ebft th\u00fac b\u00e0i t\u1eadp yoga gi\u1ea3m m\u1ee1 b\u1ee5ng\" width=\"1200\" height=\"900\" \/><figcaption id=\"caption-attachment-2289\" class=\"wp-caption-text\">K\u1ebft th\u00fac luy\u1ec7n t\u1eadp b\u1eb1ng b\u00e0i t\u1eadp n\u1eb1m th\u01b0 gi\u00e3n<\/figcaption><\/figure>\n<h2 style=\"text-align: justify;\"><strong>M\u1ed9t s\u1ed1 l\u01b0u \u00fd khi th\u1ef1c hi\u1ec7n c\u00e1c b\u00e0i t\u1eadp yoga gi\u1ea3m m\u1ee1 b\u1ee5ng<\/strong><\/h2>\n<p style=\"text-align: justify;\">Yoga l\u00e0 m\u1ed9t ph\u01b0\u01a1ng ph\u00e1p gi\u1ea3m c\u00e2n r\u1ea5t hi\u1ec7u qu\u1ea3 v\u00e0 an to\u00e0n. Nh\u01b0ng \u0111\u1ec3 c\u00f3 th\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c k\u1ebft qu\u1ea3 t\u1ed1i \u01b0u c\u1ee7a c\u00e1c <strong><em>b\u00e0i t\u1eadp yoga gi\u1ea3m m\u1ee1 b\u1ee5ng<\/em><\/strong> n\u00e0y, b\u1ea1n c\u1ea7n l\u01b0u \u00fd nh\u1eefng \u0111i\u1ec1u sau:<\/p>\n<ul style=\"text-align: justify;\">\n<li><strong>T\u1eadp th\u01b0\u1eddng xuy\u00ean:<\/strong> \u0110\u1ec3 gi\u1ea3m c\u00e2n hi\u1ec7u qu\u1ea3 v\u1edbi yoga, b\u1ea1n c\u1ea7n ph\u1ea3i t\u1eadp th\u01b0\u1eddng xuy\u00ean, \u00edt nh\u1ea5t l\u00e0 3-4 l\u1ea7n m\u1ed7i tu\u1ea7n. H\u00e3y t\u00ecm th\u1eddi gian th\u00edch h\u1ee3p trong ng\u00e0y \u0111\u1ec3 t\u1eadp luy\u1ec7n.<\/li>\n<li><strong>Ch\u1ecdn t\u01b0 th\u1ebf ph\u00f9 h\u1ee3p:<\/strong> N\u00ean ch\u1ecdn c\u00e1c t\u01b0 th\u1ebf ph\u00f9 h\u1ee3p \u0111\u1ec3 gi\u1ea3m c\u00e2n nh\u01b0 t\u01b0 th\u1ebf c\u00e2y, t\u01b0 th\u1ebf b\u00f2, t\u01b0 th\u1ebf c\u00e1i gh\u1ebf, t\u01b0 th\u1ebf ch\u00f3, t\u01b0 th\u1ebf \u0111\u1ee9ng&#8230; H\u00e3y t\u00ecm hi\u1ec3u k\u1ef9 v\u1ec1 c\u00e1c t\u01b0 th\u1ebf n\u00e0y tr\u01b0\u1edbc khi b\u1eaft \u0111\u1ea7u t\u1eadp.<\/li>\n<li><strong>T\u1eadp th\u1edf \u0111\u00fang c\u00e1ch:<\/strong> H\u01a1i th\u1edf l\u00e0 y\u1ebfu t\u1ed1 r\u1ea5t quan tr\u1ecdng trong yoga. H\u00e3y t\u1eadp th\u1edf \u0111\u00fang c\u00e1ch \u0111\u1ec3 t\u0103ng c\u01b0\u1eddng l\u01b0\u1ee3ng oxy trong c\u01a1 th\u1ec3 v\u00e0 gi\u00fap \u0111\u1ed1t ch\u00e1y m\u1ee1 th\u1eeba hi\u1ec7u qu\u1ea3 h\u01a1n.<\/li>\n<\/ul>\n<figure id=\"attachment_2290\" aria-describedby=\"caption-attachment-2290\" style=\"width: 1200px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-2290 size-full\" title=\"B\u00e0i t\u1eadp yoga gi\u1ea3m m\u1ee1 b\u1ee5ng\" src=\"https:\/\/oanispa.com\/wp-content\/uploads\/2026\/05\/bai-tap-yoga-giam-mo-bung-3.webp\" alt=\"M\u1ed9t s\u1ed1 l\u01b0u \u00fd khi th\u1ef1c hi\u1ec7n c\u00e1c b\u00e0i t\u1eadp yoga gi\u1ea3m m\u1ee1 b\u1ee5ng\" width=\"1200\" height=\"900\" \/><figcaption id=\"caption-attachment-2290\" class=\"wp-caption-text\">C\u00e1c b\u00e0i t\u1eadp yoga gi\u00fap l\u00e0m m\u1ee1 b\u1ee5ng th\u1ef1c hi\u1ec7n kh\u00f3 v\u00e0 c\u1ea7n thao t\u00e1c chu\u1ea9n x\u00e1c<\/figcaption><\/figure>\n<ul style=\"text-align: justify;\">\n<li><strong>\u0102n u\u1ed1ng \u0111\u00fang c\u00e1ch:<\/strong> \u0102n u\u1ed1ng \u0111\u00fang c\u00e1ch c\u0169ng r\u1ea5t quan tr\u1ecdng \u0111\u1ec3 gi\u1ea3m c\u00e2n. H\u00e3y t\u1eadp trung v\u00e0o ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng l\u00e0nh m\u1ea1nh v\u00e0 c\u00e2n b\u1eb1ng, tr\u00e1nh \u0103n qu\u00e1 nhi\u1ec1u th\u1ee9c \u0103n ch\u1ee9a \u0111\u01b0\u1eddng v\u00e0 ch\u1ea5t b\u00e9o.<\/li>\n<li><strong>Tho\u1ea3i m\u00e1i v\u00e0 t\u1eadp trung:<\/strong> H\u00e3y t\u1eadp trung v\u00e0o c\u1ea3m gi\u00e1c tho\u1ea3i m\u00e1i v\u00e0 th\u01b0 gi\u00e3n trong qu\u00e1 tr\u00ecnh t\u1eadp luy\u1ec7n. H\u00e3y t\u1eadp trung v\u00e0o c\u01a1 th\u1ec3 v\u00e0 h\u01a1i th\u1edf c\u1ee7a b\u1ea1n \u0111\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c hi\u1ec7u qu\u1ea3 t\u1ed1t nh\u1ea5t.<\/li>\n<\/ul>\n<p style=\"text-align: justify;\"><em>Nh\u1eefng l\u01b0u \u00fd tr\u00ean s\u1ebd gi\u00fap nh\u1eefng\u00a0<strong>b\u00e0i t\u1eadp yoga gi\u1ea3m m\u1ee1 b\u1ee5ng<\/strong> \u0111\u1ea1t hi\u1ec7u qu\u1ea3 cao nh\u1ea5t v\u00e0 an to\u00e0n khi t\u1eadp luy\u1ec7n. Ngo\u00e0i ra, h\u00e3y tham kh\u1ea3o \u00fd ki\u1ebfn c\u1ee7a b\u00e1c s\u0129 n\u1ebfu b\u1ea1n c\u00f3 b\u1ea5t k\u1ef3 v\u1ea5n \u0111\u1ec1 s\u1ee9c kh\u1ecfe n\u00e0o tr\u01b0\u1edbc khi b\u1eaft \u0111\u1ea7u t\u1eadp luy\u1ec7n. Tr\u00ean \u0111\u00e2y l\u00e0 to\u00e0n b\u1ed9 nh\u1eefng ki\u1ebfn th\u1ee9c do <strong>Oani Spa \u0110\u00e0 N\u1eb5ng<\/strong> t\u1ed5ng h\u1ee3p g\u1eedi \u0111\u1ebfn qu\u00fd b\u1ea1n \u0111\u1ecdc, C\u1ea3m \u01a1n b\u1ea1n \u0111\u00e3 theo d\u00f5i b\u00e0i vi\u1ebft c\u1ee7a ch\u00fang t\u00f4i!<\/em><\/p>\n<p style=\"text-align: justify;\"><strong>Th\u00f4ng tin li\u00ean h\u1ec7<\/strong><\/p>\n<ul>\n<li style=\"text-align: justify;\"><strong>\u0110\u1ecba ch\u1ec9:<\/strong> <a href=\"https:\/\/goo.gl\/maps\/D1hzfrijU3miG5qJ9\" target=\"_blank\" rel=\"noopener\">46 Phan Li\u00eam, Ng\u0169 H\u00e0nh S\u01a1n, TP \u0110\u00e0 N\u1eb5ng<\/a><\/li>\n<li style=\"text-align: justify;\"><strong>Hotline:<\/strong> 0917 020 468<\/li>\n<li style=\"text-align: justify;\"><strong>Facebook:<\/strong> fb.com\/oanispadn<\/li>\n<li style=\"text-align: justify;\"><strong>Website:<\/strong> https:\/\/oanispa.com\/<\/li>\n<\/ul>\n<p class=\"post-author-oanispa\" style=\"text-align: right;\"><em>T\u00e1c gi\u1ea3:<b> Mi Kha<\/b><\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Vi\u1ec7c l\u1ea5y l\u1ea1i v\u00f2ng eo thon g\u1ecdn l\u00e0 m\u1ee5c ti\u00eau c\u1ee7a m\u1ecdi c\u00f4 g\u00e1i. Hi\u1ec3u \u0111\u01b0\u1ee3c \u0111i\u1ec1u n\u00e0y, g\u1eedi \u0111\u1ebfn b\u1ea1n 15 b\u00e0i t\u1eadp yoga gi\u1ea3m m\u1ee1 b\u1ee5ng eo thon t\u1ea1i nh\u00e0 v\u00f4 c\u00f9ng hi\u1ec7u qu\u1ea3. Yoga v\u1eeba l\u00e0 h\u00ecnh th\u1ee9c t\u1eadp luy\u1ec7n n\u00e2ng cao s\u1ee9c kh\u1ecfe v\u1eeba l\u00e0 b\u00e0i t\u1eadp th\u1ec3 d\u1ee5ng gi\u00fap \u0111\u1ed1t [&#8230;]\n","protected":false},"author":1,"featured_media":2287,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1340,212],"tags":[334,335,336],"class_list":["post-2281","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-kien-thuc","category-tri-lieu","tag-bai-tap-yoga-don-gian-giam-mo-bung","tag-tap-yoga-giam-mo-bung-sieu-nhanh","tag-yoga-giam-mo-bung"],"_links":{"self":[{"href":"https:\/\/oanispa.com\/vi\/wp-json\/wp\/v2\/posts\/2281","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/oanispa.com\/vi\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/oanispa.com\/vi\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/oanispa.com\/vi\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/oanispa.com\/vi\/wp-json\/wp\/v2\/comments?post=2281"}],"version-history":[{"count":1,"href":"https:\/\/oanispa.com\/vi\/wp-json\/wp\/v2\/posts\/2281\/revisions"}],"predecessor-version":[{"id":50632,"href":"https:\/\/oanispa.com\/vi\/wp-json\/wp\/v2\/posts\/2281\/revisions\/50632"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/oanispa.com\/vi\/wp-json\/wp\/v2\/media\/2287"}],"wp:attachment":[{"href":"https:\/\/oanispa.com\/vi\/wp-json\/wp\/v2\/media?parent=2281"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/oanispa.com\/vi\/wp-json\/wp\/v2\/categories?post=2281"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/oanispa.com\/vi\/wp-json\/wp\/v2\/tags?post=2281"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}