{"id":3319,"date":"2019-05-30T13:59:17","date_gmt":"2019-05-30T06:59:17","guid":{"rendered":"https:\/\/www.teresaherbs.vn\/?p=3319"},"modified":"2020-04-22T16:28:47","modified_gmt":"2020-04-22T09:28:47","slug":"9-loi-ich-cua-tap-luyen-yoga-doi-voi-co-the","status":"publish","type":"post","link":"https:\/\/www.teresaherbs.vn\/en\/9-loi-ich-cua-tap-luyen-yoga-doi-voi-co-the\/","title":{"rendered":"9 L\u1ee3i \u00edch c\u1ee7a t\u1eadp luy\u1ec7n Yoga \u0111\u1ed1i v\u1edbi c\u01a1 th\u1ec3"},"content":{"rendered":"

Blog#19_0015 Teresaherbs.vn. Yoga l\u00e0 m\u1ed9t m\u00f4n t\u1eadp luy\u1ec7n c\u1ed5 x\u01b0a k\u1ebft h\u1ee3p t\u00e2m tr\u00ed v\u00e0 c\u01a1 th\u1ec3. N\u00f3 bao g\u1ed3m c\u00e1c b\u00e0i t\u1eadp k\u1ebft h\u1ee3p gi\u1eefa th\u1edf, thi\u1ec1n v\u00e0 t\u01b0 th\u1ebf gi\u00fap th\u01b0 gi\u00e3n v\u00e0 gi\u1ea3m c\u0103ng th\u1eb3ng. T\u1eadp luy\u1ec7n yoga \u0111\u01b0\u1ee3c cho l\u00e0 mang l\u1ea1i nhi\u1ec1u l\u1ee3i \u00edch cho c\u1ea3 s\u1ee9c kh\u1ecfe tinh th\u1ea7n v\u00e0 th\u1ec3 ch\u1ea5t, m\u1eb7c d\u00f9 kh\u00f4ng ph\u1ea3i t\u1ea5t c\u1ea3 nh\u1eefng l\u1ee3i \u00edch n\u00e0y \u0111\u1ec1u \u0111\u01b0\u1ee3c khoa h\u1ecdc t\u00e1n th\u00e0nh.<\/strong><\/p>\n

C\u00f9ng \u0111i\u1ec3m qua nh\u1eefng l\u1ee3i \u00edch c\u1ee7a vi\u1ec7c t\u1eadp luy\u1ec7n Yoga \u0111\u1ed1i v\u1edbi s\u1ee9c kh\u1ecfe<\/p>\n

1. L\u00e0m gi\u1ea3m c\u0103ng th\u1eb3ng, lo l\u1eafng c\u1ee7a cu\u1ed9c s\u1ed1ng<\/strong><\/span><\/span><\/h2>\n

T\u1eadp luy\u1ec7n Yoga \u0111\u01b0\u1ee3c bi\u1ebft \u0111\u1ebfn v\u1edbi kh\u1ea3 n\u0103ng gi\u1ea3m c\u0103ng th\u1eb3ng, lo l\u1eafng\u00a0 v\u00e0 th\u00fac \u0111\u1ea9y th\u01b0 gi\u00e3n. Tr\u00ean th\u1ef1c t\u1ebf, nhi\u1ec1u nghi\u00ean c\u1ee9u \u0111\u00e3 ch\u1ec9 ra r\u1eb1ng n\u00f3 c\u00f3 th\u1ec3 l\u00e0m gi\u1ea3m s\u1ef1 ti\u1ebft cortisol, hormon ti\u1ebft ra khi\u00a0 c\u0103ng th\u1eb3ng l\u00e2u d\u00e0i.<\/p>\n

\"T\u1eadp

T\u1eadp luy\u1ec7n Yoga gi\u00fap qu\u00ean \u0111i nh\u1eefng c\u0103ng th\u1eb3ng, m\u1ec7t nh\u1ecdc trong cu\u1ed9c s\u1ed1ng<\/p><\/div>\n

M\u1ed9t nghi\u00ean c\u1ee9u \u0111\u00e3 ch\u1ee9ng minh t\u00e1c d\u1ee5ng m\u1ea1nh m\u1ebd c\u1ee7a yoga \u0111\u1ed1i v\u1edbi c\u0103ng th\u1eb3ng b\u1eb1ng c\u00e1ch theo d\u00f5i 24 ph\u1ee5 n\u1eef t\u1ef1 nh\u1eadn m\u00ecnh l\u00e0 ng\u01b0\u1eddi v\u00f4 c\u1ea3m. Sau ch\u01b0\u01a1ng tr\u00ecnh yoga k\u00e9o d\u00e0i ba th\u00e1ng,h\u1ecd c\u00f3 n\u1ed3ng \u0111\u1ed9 cortisol th\u1ea5p h\u01a1n \u0111\u00e1ng k\u1ec3. H\u1ecd c\u0169ng c\u00f3 m\u1ee9c \u0111\u1ed9 c\u0103ng th\u1eb3ng, lo l\u1eafng, m\u1ec7t m\u1ecfi v\u00e0 tr\u1ea7m c\u1ea3m th\u1ea5p h\u01a1n. M\u1ed9t nghi\u00ean c\u1ee9u kh\u00e1c v\u1edbi 131 ng\u01b0\u1eddi c\u00f3 k\u1ebft qu\u1ea3 t\u01b0\u01a1ng t\u1ef1, cho th\u1ea5y 10 tu\u1ea7n t\u1eadp yoga gi\u00fap gi\u1ea3m c\u0103ng th\u1eb3ng v\u00e0 lo l\u1eafng. N\u00f3 c\u0169ng gi\u00fap c\u1ea3i thi\u1ec7n ch\u1ea5t l\u01b0\u1ee3ng cu\u1ed9c s\u1ed1ng v\u00e0 s\u1ee9c kh\u1ecfe tinh th\u1ea7n.<\/p>\n

2. Gi\u1ea3m t\u00ecnh tr\u1ea1ng vi\u00eam<\/strong><\/span><\/span><\/h2>\n

Ngo\u00e0i vi\u1ec7c c\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe tinh th\u1ea7n c\u1ee7a b\u1ea1n, m\u1ed9t s\u1ed1 nghi\u00ean c\u1ee9u cho th\u1ea5y r\u1eb1ng t\u1eadp luy\u1ec7n yoga c\u0169ng c\u00f3 th\u1ec3 l\u00e0m gi\u1ea3m vi\u00eam. Vi\u00eam l\u00e0 m\u1ed9t ph\u1ea3n \u1ee9ng mi\u1ec5n d\u1ecbch b\u00ecnh th\u01b0\u1eddng, nh\u01b0ng vi\u00eam m\u00e3n t\u00ednh c\u00f3 th\u1ec3 g\u00f3p ph\u1ea7n v\u00e0o s\u1ef1 ph\u00e1t tri\u1ec3n c\u1ee7a c\u00e1c b\u1ec7nh vi\u00eam nhi\u1ec5m, ch\u1eb3ng h\u1ea1n nh\u01b0 vi\u00eam x\u01b0\u01a1ng kh\u1edbp, ti\u1ec3u \u0111\u01b0\u1eddng v\u00e0 ung th\u01b0.<\/p>\n

M\u1ed9t nghi\u00ean c\u1ee9u n\u0103m 2015 \u0111\u00e3 chia 218 ng\u01b0\u1eddi tham gia th\u00e0nh hai nh\u00f3m: nh\u1eefng ng\u01b0\u1eddi t\u1eadp yoga th\u01b0\u1eddng xuy\u00ean v\u00e0 nh\u1eefng ng\u01b0\u1eddi t\u1eadp luy\u1ec7n. C\u1ea3 hai nh\u00f3m sau \u0111\u00f3 th\u1ef1c hi\u1ec7n c\u00e1c b\u00e0i t\u1eadp v\u1eeba ph\u1ea3i v\u00e0 g\u1eafng s\u1ee9c \u0111\u1ec3 g\u00e2y c\u0103ng th\u1eb3ng. V\u00e0o cu\u1ed1i cu\u1ed9c nghi\u00ean c\u1ee9u, nh\u1eefng ng\u01b0\u1eddi th\u1ef1c h\u00e0nh yoga c\u00f3 m\u1ee9c \u0111\u1ed9 d\u1ea5u hi\u1ec7u vi\u00eam th\u1ea5p h\u01a1n so v\u1edbi nh\u1eefng ng\u01b0\u1eddi kh\u00f4ng t\u1eadp.<\/p>\n

\"T\u1eadp

T\u1eadp luy\u1ec7n Yoga r\u1ea5t t\u1ed1t cho nh\u1eefng ng\u01b0\u1eddi b\u1ecb c\u00e1c v\u1ea5n \u0111\u1ec1 v\u1ec1 vi\u00eam, nh\u1ee9c x\u01b0\u01a1ng kh\u1edbp<\/p><\/div>\n

M\u1eb7c d\u00f9 c\u1ea7n nhi\u1ec1u nghi\u00ean c\u1ee9u h\u01a1n \u0111\u1ec3 x\u00e1c nh\u1eadn t\u00e1c d\u1ee5ng c\u00f3 l\u1ee3i c\u1ee7a yoga \u0111\u1ed1i v\u1edbi ch\u1ee9ng vi\u00eam. Nh\u01b0ng nh\u1eefng ph\u00e1t hi\u1ec7n n\u00e0y ch\u1ec9 ra r\u1eb1ng n\u00f3 c\u00f3 th\u1ec3 gi\u00fap b\u1ea3o v\u1ec7 ch\u1ed1ng l\u1ea1i m\u1ed9t s\u1ed1 b\u1ec7nh do vi\u00eam m\u00e3n t\u00ednh g\u00e2y ra.<\/p>\n

3. C\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe tim m\u1ea1ch<\/strong><\/span><\/span><\/h2>\n

T\u1eeb vi\u1ec7c b\u01a1m m\u00e1u \u0111i kh\u1eafp c\u01a1 th\u1ec3 \u0111\u1ebfn vi\u1ec7c cung c\u1ea5p c\u00e1c m\u00f4 v\u1edbi c\u00e1c ch\u1ea5t dinh d\u01b0\u1ee1ng quan tr\u1ecdng. S\u1ee9c kh\u1ecfe c\u1ee7a tr\u00e1i tim l\u00e0 m\u1ed9t th\u00e0nh ph\u1ea7n thi\u1ebft y\u1ebfu c\u1ee7a s\u1ee9c kh\u1ecfe t\u1ed5ng th\u1ec3.<\/p>\n

C\u00e1c nghi\u00ean c\u1ee9u cho th\u1ea5y yoga\u00a0 gi\u00fap c\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe c\u1ee7a tim v\u00e0 gi\u1ea3m m\u1ed9t s\u1ed1 y\u1ebfu t\u1ed1 nguy c\u01a1 m\u1eafc b\u1ec7nh tim.M\u1ed9t nghi\u00ean c\u1ee9u cho th\u1ea5y nh\u1eefng ng\u01b0\u1eddi tham gia tr\u00ean 40 tu\u1ed5i t\u1eadp yoga trong 5 n\u0103m c\u00f3 huy\u1ebft \u00e1p v\u00e0 nh\u1ecbp tim th\u1ea5p h\u01a1n so v\u1edbi nh\u1eefng ng\u01b0\u1eddi kh\u00f4ng t\u1eadp. Huy\u1ebft \u00e1p cao l\u00e0 m\u1ed9t trong nh\u1eefng nguy\u00ean nh\u00e2n ch\u00ednh g\u00e2y ra c\u00e1c v\u1ea5n \u0111\u1ec1 v\u1ec1 tim, ch\u1eb3ng h\u1ea1n nh\u01b0 \u0111au tim v\u00e0 \u0111\u1ed9t qu\u1ef5. Gi\u1ea3m v\u00e0 \u1ed5n \u0111\u1ecbnh huy\u1ebft \u00e1p c\u00f3 th\u1ec3 gi\u00fap gi\u1ea3m nguy c\u01a1 c\u1ee7a nh\u1eefng v\u1ea5n \u0111\u1ec1 n\u00e0y.<\/p>\n

M\u1ed9t s\u1ed1 nghi\u00ean c\u1ee9u c\u0169ng cho th\u1ea5y r\u1eb1ng vi\u1ec7c k\u1ebft h\u1ee3p yoga v\u00e0o l\u1ed1i s\u1ed1ng l\u00e0nh m\u1ea1nh c\u00f3 th\u1ec3 gi\u00fap l\u00e0m ch\u1eadm s\u1ef1 ti\u1ebfn tri\u1ec3n c\u1ee7a b\u1ec7nh tim. M\u1ed9t nghi\u00ean c\u1ee9u \u0111\u00e3 theo d\u00f5i 113 b\u1ec7nh nh\u00e2n m\u1eafc b\u1ec7nh tim, xem x\u00e9t t\u00e1c \u0111\u1ed9ng c\u1ee7a vi\u1ec7c thay \u0111\u1ed5i l\u1ed1i s\u1ed1ng bao g\u1ed3m m\u1ed9t n\u0103m t\u1eadp luy\u1ec7n yoga k\u1ebft h\u1ee3p v\u1edbi \u0111i\u1ec1u ch\u1ec9nh ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng v\u00e0 ki\u1ec3m so\u00e1t c\u0103ng th\u1eb3ng. K\u1ebft qu\u1ea3 cho th\u1ea5y r\u1eb1ng\u00a0gi\u1ea3m 23% t\u1ed5ng l\u01b0\u1ee3ng cholesterol v\u00e0 gi\u1ea3m 26% l\u01b0\u1ee3ng cholesterol x\u1ea5u LDL. Ngo\u00e0i ra, s\u1ef1 ti\u1ebfn tri\u1ec3n c\u1ee7a b\u1ec7nh tim \u0111\u00e3 d\u1eebng l\u1ea1i \u1edf 47% b\u1ec7nh nh\u00e2n.<\/p>\n

4. C\u1ea3i thi\u1ec7n ch\u1ea5t l\u01b0\u1ee3ng cu\u1ed9c s\u1ed1ng<\/strong><\/span><\/span><\/h2>\n

Trong m\u1ed9t nghi\u00ean c\u1ee9u, 135 ng\u01b0\u1eddi l\u1edbn tu\u1ed5i \u0111\u01b0\u1ee3c ch\u1ec9 \u0111\u1ecbnh tham gia s\u00e1u th\u00e1ng t\u1eadp yoga, \u0111i b\u1ed9. Th\u1ef1c h\u00e0nh yoga c\u1ea3i thi\u1ec7n \u0111\u00e1ng k\u1ec3 ch\u1ea5t l\u01b0\u1ee3ng cu\u1ed9c s\u1ed1ng, c\u0169ng nh\u01b0 t\u00e2m tr\u1ea1ng v\u00e0 m\u1ec7t m\u1ecfi, so v\u1edbi c\u00e1c nh\u00f3m kh\u00e1c<\/p>\n

C\u00e1c nghi\u00ean c\u1ee9u kh\u00e1c \u0111\u00e3 xem x\u00e9t l\u00e0m th\u1ebf n\u00e0o yoga c\u00f3 th\u1ec3 c\u1ea3i thi\u1ec7n ch\u1ea5t l\u01b0\u1ee3ng cu\u1ed9c s\u1ed1ng v\u00e0 gi\u1ea3m c\u00e1c tri\u1ec7u ch\u1ee9ng \u1edf b\u1ec7nh nh\u00e2n ung th\u01b0. M\u1ed9t nghi\u00ean c\u1ee9u \u0111\u00e3 theo d\u00f5i nh\u1eefng ph\u1ee5 n\u1eef b\u1ecb ung th\u01b0 v\u00fa \u0111ang tr\u1ea3i qua h\u00f3a tr\u1ecb. Yoga gi\u1ea3m c\u00e1c tri\u1ec7u ch\u1ee9ng c\u1ee7a h\u00f3a tr\u1ecb li\u1ec7u, ch\u1eb3ng h\u1ea1n nh\u01b0 bu\u1ed3n n\u00f4n v\u00e0 n\u00f4n, \u0111\u1ed3ng th\u1eddi c\u1ea3i thi\u1ec7n ch\u1ea5t l\u01b0\u1ee3ng cu\u1ed9c s\u1ed1ng t\u1ed5ng th\u1ec3. M\u1ed9t nghi\u00ean c\u1ee9u t\u01b0\u01a1ng t\u1ef1 \u0111\u00e3 xem x\u00e9t t\u00e1m tu\u1ea7n t\u1eadp yoga \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn ph\u1ee5 n\u1eef b\u1ecb ung th\u01b0 v\u00fa nh\u01b0 th\u1ebf n\u00e0o. V\u00e0o cu\u1ed1i cu\u1ed9c nghi\u00ean c\u1ee9u, nh\u1eefng ng\u01b0\u1eddi ph\u1ee5 n\u1eef \u0111\u00e3 b\u1edbt \u0111au \u0111\u1edbn v\u00e0 m\u1ec7t m\u1ecfi v\u1edbi nh\u1eefng c\u1ea3i thi\u1ec7n v\u1ec1 m\u1ee9c \u0111\u1ed9 x\u00e2m l\u1ea5n, s\u1ef1 h\u00e0i l\u00f2ng v\u00e0 suy nh\u01b0\u1ee3c.<\/p>\n

C\u00e1c nghi\u00ean c\u1ee9u kh\u00e1c \u0111\u00e3 ph\u00e1t hi\u1ec7n ra r\u1eb1ng yoga c\u00f3 th\u1ec3 gi\u00fap c\u1ea3i thi\u1ec7n ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7, t\u0103ng c\u01b0\u1eddng s\u1ee9c kh\u1ecfe tinh th\u1ea7n, c\u1ea3i thi\u1ec7n ch\u1ee9c n\u0103ng x\u00e3 h\u1ed9i v\u00e0 gi\u1ea3m c\u00e1c tri\u1ec7u ch\u1ee9ng lo \u00e2u v\u00e0 tr\u1ea7m c\u1ea3m \u1edf b\u1ec7nh nh\u00e2n ung th\u01b0.<\/p>\n

5.\u00a0Ch\u1ed1ng tr\u1ea7m c\u1ea3m v\u00e0 gi\u1ea3m tri\u1ec7u ch\u1ee9ng tr\u1ea7m c\u1ea3m<\/strong><\/span><\/span><\/h2>\n

\u0110i\u1ec1u n\u00e0y c\u00f3 th\u1ec3 l\u00e0 do yoga c\u00f3 th\u1ec3 l\u00e0m gi\u1ea3m m\u1ee9c \u0111\u1ed9 cortisol, m\u1ed9t lo\u1ea1i n<\/span>\u1ed9i ti\u1ebft t\u1ed1 do c\u0103ng th\u1eb3ng<\/span><\/a> ti\u1ebft ra \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn n\u1ed3ng \u0111\u1ed9 serotonin. Serotonin l\u00e0\u00a0 ch\u1ea5t d\u1eabn truy\u1ec1n th\u1ea7n kinh th\u01b0\u1eddng li\u00ean quan \u0111\u1ebfn tr\u1ea7m c\u1ea3m<\/p>\n

Trong m\u1ed9t nghi\u00ean c\u1ee9u, nh\u1eefng ng\u01b0\u1eddi tham gia ch\u01b0\u01a1ng tr\u00ecnh th\u1ef1c h\u00e0nh Sudarshan Kriya, m\u1ed9t b\u00e0i t\u1eadp yoga\u00a0 t\u1eadp trung v\u00e0o nh\u1ecbp th\u1edf. Sau hai tu\u1ea7n, nh\u1eefng ng\u01b0\u1eddi tham gia c\u00f3 \u00edt tri\u1ec7u ch\u1ee9ng tr\u1ea7m c\u1ea3m v\u00e0 m\u1ee9c \u0111\u1ed9 cortisol th\u1ea5p h\u01a1n. H\u1ecd c\u0169ng c\u00f3 m\u1ee9c ACTH th\u1ea5p h\u01a1n (m\u1ed9t lo\u1ea1i hormone ch\u1ecbu tr\u00e1ch nhi\u1ec7m k\u00edch th\u00edch gi\u1ea3i ph\u00f3ng cortisol).<\/p>\n

C\u00e1c nghi\u00ean c\u1ee9u kh\u00e1c \u0111\u00e3 c\u00f3 k\u1ebft qu\u1ea3 t\u01b0\u01a1ng t\u1ef1, cho th\u1ea5y m\u1ed1i li\u00ean quan gi\u1eefa luy\u1ec7n t\u1eadp yoga v\u00e0 gi\u1ea3m c\u00e1c tri\u1ec7u ch\u1ee9ng tr\u1ea7m c\u1ea3m.<\/p>\n

6. C\u1ea3i thi\u1ec7n t\u00ecnh tr\u1ea1ng m\u1ea5t ng\u1ee7, ng\u1ee7 kh\u00f4ng s\u00e2u<\/strong><\/span><\/span><\/h2>\n

Ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 k\u00e9m c\u00f3 th\u1ec3 d\u1eabn t\u1edbi b\u00e9o ph\u00ec, huy\u1ebft \u00e1p cao, tr\u1ea7m c\u1ea3m v\u00e0 m\u1ed9t s\u1ed1 r\u1ed1i lo\u1ea1n kh\u00e1c. C\u00e1c nghi\u00ean c\u1ee9u cho th\u1ea5y r\u1eb1ng k\u1ebft h\u1ee3p yoga v\u00e0o th\u00f3i quen h\u00e0ng ng\u00e0y c\u00f3 th\u1ec3 gi\u00fap th\u00fac \u0111\u1ea9y gi\u1ea5c ng\u1ee7 t\u1ed1t h\u01a1n. Trong m\u1ed9t nghi\u00ean c\u1ee9u n\u0103m 2005, 69 b\u1ec7nh nh\u00e2n cao tu\u1ed5i \u0111\u01b0\u1ee3c ch\u1ec9 \u0111\u1ecbnh t\u1eadp yoga, s\u1eed d\u1ee5ng th\u1ea3o d\u01b0\u1ee3c ho\u1eb7c l\u00e0 m\u1ed9t ph\u1ea7n c\u1ee7a nh\u00f3m \u0111\u1ed1i ch\u1ee9ng. Nh\u00f3m t\u1eadp yoga d\u1ec5 ng\u1ee7 h\u01a1n, ng\u1ee7 l\u00e2u h\u01a1n v\u00e0 c\u1ea3m th\u1ea5y \u0111\u01b0\u1ee3c ngh\u1ec9 ng\u01a1i t\u1ed1t h\u01a1n v\u00e0o bu\u1ed5i s\u00e1ng so v\u1edbi c\u00e1c nh\u00f3m kh\u00e1c.<\/p>\n

\"T\u1eadp

T\u1eadp luy\u1ec7n Yoga h\u00e0ng ng\u00e0ygi\u00fap th\u00fac \u0111\u1ea9y gi\u1ea5c ng\u1ee7 t\u1ed1t h\u01a1n.<\/p><\/div>\n

M\u1ed9t nghi\u00ean c\u1ee9u kh\u00e1c \u0111\u00e3 xem x\u00e9t t\u00e1c d\u1ee5ng c\u1ee7a yoga \u0111\u1ed1i v\u1edbi gi\u1ea5c ng\u1ee7 \u1edf b\u1ec7nh nh\u00e2n ung th\u01b0 h\u1ea1ch. H\u1ecd ph\u00e1t hi\u1ec7n ra r\u1eb1ng n\u00f3 l\u00e0m gi\u1ea3m r\u1ed1i lo\u1ea1n gi\u1ea5c ng\u1ee7, c\u1ea3i thi\u1ec7n ch\u1ea5t l\u01b0\u1ee3ng v\u00e0 th\u1eddi gian ng\u1ee7 v\u00e0 gi\u1ea3m nhu c\u1ea7u d\u00f9ng thu\u1ed1c ng\u1ee7.<\/p>\n

M\u1eb7c d\u00f9 c\u00e1ch th\u1ee9c ho\u1ea1t \u0111\u1ed9ng c\u1ee7a n\u00f3 kh\u00f4ng r\u00f5 r\u00e0ng, yoga \u0111\u00e3 \u0111\u01b0\u1ee3c ch\u1ee9ng minh l\u00e0 l\u00e0m t\u0103ng b\u00e0i ti\u1ebft melatonin<\/span><\/a>, m\u1ed9t lo\u1ea1i hormone \u0111i\u1ec1u ch\u1ec9nh gi\u1ea5c ng\u1ee7 v\u00e0 s\u1ef1 t\u1ec9nh t\u00e1o. Yoga c\u0169ng c\u00f3 t\u00e1c d\u1ee5ng \u0111\u00e1ng k\u1ec3 \u0111\u1ed1i v\u1edbi ch\u1ee9ng lo \u00e2u, tr\u1ea7m c\u1ea3m, \u0111au m\u00e3n t\u00ednh v\u00e0 c\u0103ng th\u1eb3ng – nh\u1eefng y\u1ebfu t\u1ed1 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn gi\u1ea5c ng\u1ee7.<\/p>\n

7. C\u1ea3i thi\u1ec7n h\u01a1i th\u1edf<\/span><\/strong><\/span><\/h2>\n

Pranayama, l\u00e0 m\u1ed9t th\u1ef1c h\u00e0nh trong yoga t\u1eadp trung v\u00e0o vi\u1ec7c ki\u1ec3m so\u00e1t h\u01a1i th\u1edf th\u00f4ng qua c\u00e1c b\u00e0i t\u1eadp v\u00e0 k\u1ef9 thu\u1eadt th\u1edf. H\u1ea7u h\u1ebft c\u00e1c lo\u1ea1i yoga k\u1ebft h\u1ee3p c\u00e1c b\u00e0i t\u1eadp th\u1edf n\u00e0y v\u00e0 m\u1ed9t s\u1ed1 nghi\u00ean c\u1ee9u \u0111\u00e3 ph\u00e1t hi\u1ec7n ra r\u1eb1ng t\u1eadp yoga c\u00f3 th\u1ec3 gi\u00fap c\u1ea3i thi\u1ec7n h\u01a1i th\u1edf.<\/p>\n