7 nguyên tắc để tập yoga đúng cách

7 nguyen tac de tap yoga dung cach

Tap yoga giup co the khoe manh, deo dai, tinh than thu thai, nang cao suc khoe va cai thien chat luong cuoc song.

Tap yoga giup co the khoe manh, deo dai, tinh than thu thai, nang cao suc khoe va cai thien chat luong cuoc song. Ai cung co the tap yoga nhung khong phai ai cung biet tap dung cach, neu tap yoga khong dung cach co the dan den chan thuong. Vay ban da nam vung nhung nguyen tac co ban de tap yoga dung cach chua?

1. Can co nguoi huong dan

Loi khuyen dau tien va quan trong nhat cua cac chuyen gia giup ban tap yoga dung cach do la ban can co nguoi huong dan de tap hieu qua nhat va bao ve suc khoe. Neu ban tap yoga khong co nguoi huong dan hoac khong dung phuong phap se lam sai tu the, co the dan den chan thuong, trat khop, gay xuong, tai bien tim mach, suy kiet. Ben canh do, tap tho trong yoga rat quan trong nhung ban lai khong duoc huong dan cach tho dung cho nen du ban tap yoga nhung se khong hieu qua.

Tap yoga can su cham rai, chinh xac va nhan nai.

2. Tuan thu quy trinh tap luyen

Tap luyen yoga gom 5 buoc gom: thien - khoi dong - tap cac asana (cac dong tac) - xoa bop - thu gian va nguoi tap can phai tuan theo nhung buoc nay de tap yoga dung cach. Viec luyen tap can su cham rai, can than va chinh xac trong tung dong tac de viec luyen tap co hieu qua. Sau buoi tap, ban thay dau oc thanh than, co the nhe nhang thi do moi la tap yoga dung cach. Dac biet, ban can luu y rang tap yoga khong phai la trao luu hay y thich nhat thoi, nguoi tap can kien tri, nhan nai va khi da lua chon thi phai quyet tam thuc hien toi cung.

3. Khoi dong ky truoc khi tap

De tap yoga dung cach va dat hieu qua, ban can khoi dong ky truoc khi tap luyen. Ban hay khoi dong khoang 45 phut cho khop co, khop vai, cot song, khop goi... nham lam cho cac co gian ra, than kinh va nang luong bat dau chuyen dong de co the ban thich nghi voi cuong do tap luyen cao. Ban se tap cac tu the de dang hon va tranh duoc cac chan thuong dang tiec khi tap.

Can co nguoi huong dan giup ban tap yoga dung cach.

4. Thoi gian tap tot nhat

Thoi gian tot nhat de tap yoga la vao sang som va toi muon. Vao sang som, tam tri tinh tao con co the cung; vao buoi toi, co the deo dai hon sau mot ngay hoat dong con tam tri bat dau met moi. Neu ban tap yoga vao buoi sang thi nen tap tho truoc sau do moi tap asana (cac dong tac); tap buoi toi thi tap asana truoc roi moi tap tho.

5. Tap tho dung cach

Khong ai co the tap yoga dung cach neu nhu khong biet tho khi tap luyen. Luyen tho can chinh xac: Hit vao bang mui va tho ra bang mui hoac mieng, hit vao phai cang bung len va tho ra phai hop bung lai; hit sau, tho dai de tang luong oxy, giam luong carbonic vao mau va vao cac mui co de ban co them nhieu nang luong tap luyen hang say hon. Neu tho khong dung cach thi chac chan se tap luyen khong hieu qua ma con co the anh huong toi he than kinh dan den tram cam, “tau hoa nhap ma” va kho hoi phuc duoc.

Tap tho rat quan trong trong yoga.

6. Nen de bung trong rong truoc khi tap

Ban nen tap yoga khi bung trong rong, khong nen an nhieu truoc khi tap 4 tieng hay an nhe truoc 2 tieng. Vi the, nen tap yoga vao sang som  hoac toi muon luc bung trong rong de dat hieu qua tot nhat. Nguoi bi huyet ap thap thi co the uong sua hoac nuoc hoa qua truoc khi tap khoang 30 phut de khong bi chong mat vi doi. Sau khi tap yoga, sau 10 - 15 phut moi nen an thuc an long, sau 30 phut moi an thuc an dac.

7. Thuc hien tot 4 “khong”

Nguyen tac cuoi cung rat quan trong de ban tap yoga dung cach do la phai thuc hien tot nguyen tac 4 “khong”:

- Khong voi va (luon tap cham rai, than trong).

- Khong ky luc (khong nen bi thuc ep hoac gang guong dat duoc thanh tich).

- Khong qua suc (tap theo kha nang cua minh).

- Khong phan tan (tap trung cao do va biet cach thu gian).

An Ngoc Hoa