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Tư thế Đầu – Đầu gối _ Yoga cơ bản _ Yoga VB15

Cách thực hiện tư thế Đầu – Đầu gối _ JANU SIRSASANA _ Mức 3 _ Tư thế Yoga cơ bản

Để có thể thực hành tốt Mức 3, đương nhiên là bạn phải thực hành tốt Mức 1 và 2. Thậm chí, ngay cả đối với những người đã thực hành tốt Mức 3 vẫn cần phải chú ý tập luyện tốt thường xuyên Mức 1 và Mức 2, bởi lẽ các kĩ năng đẩy khung chậu và thắt lưng rất quan trọng, là then chốt cho mọi kĩ thuật cúi gập về phía trước cũng như có tác dụng bảo vệ cột sốngcải thiện tư thế cho cơ thể.

Một nguyên tắc bất di bất dịch là phải luôn luôn thở đúng « 4 kì » bằng bụng dưới, kết hợp tốt với các quá trình đẩy thắt lưng và khung chậu về phía trước, kéo giãn tối đa cột sống trải dài theo chân duỗi.

Cụ thể, chỉ khi hít hơi vào bụng dưới thì bạn có thể nới lỏng tay để cho bụng được lấy hơi thoải mái, còn kể từ khi nén hơi, thở ra và vắt hơi, bạn phải luôn luôn tăng mức độ siết chặt hai tay để kéo giãn các cơ vùng chậu và thắt lưng, đẩy khung chậu và thắt lưng về phía trước.

Chỉ đến khi quyết định đặt đầu lên sàn mới ngừng quá trình kéo dài cột sống và thay vào đó là quá trình thả lỏng cột sống và toàn bộ cơ thể trên sàn. Phải cảm nhận được sự giãn lỏng rõ ràng ở vùng thắt lưng và vùng chậu. Phải thấy rõ sự thở sâu 4 kì bằng bụng dưới đã giúp cho các quá trình kéo giãn và gập mình về phía trước.

Trên thực tế, để có thể cúi gập mình được về phía trước, trong quá trình thực hành chỉ cần chú ý đến các kĩ năng kéo giãn vùng khung chậu và thắt lưng, không cần phải quá quan tâm đến việc làm thế nào để cúi được xuống phía trước. Nếu làm tốt được các quá trình kéo giãn cơ và đẩy được khung chậu và thắt lưng về phía trước, thì việc cúi gập người về phía trước sẽ rất dễ dàng, thậm chí hiển nhiên và tự động

Điều cuối cùng bạn cần phải luôn nhớ, là phải thực hành thế tập thật chậm rãi, vừa tập vừa chờ đợi sự giãn lỏng cơ bắp và thích ứng của cơ thể trong toàn bộ quá trình tập luyện cũng như cả trong quá trình phục hồi sau đó.

Cách thực hiện tư thế Đầu – Đầu gối _ JANU SIRSASANA _ Mức 3 _ Tư thế Yoga cơ bản:

VIKUDO

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Docteur en Physiopathologie
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