{"id":140635,"date":"2024-10-23T14:40:36","date_gmt":"2024-10-23T07:40:36","guid":{"rendered":"https:\/\/www.docosan.com\/blog\/?p=140635"},"modified":"2025-09-05T18:11:49","modified_gmt":"2025-09-05T11:11:49","slug":"10-bai-tap-yoga-chua-mat-ngu-don-gian-tai-nha-giup-ngu-ngon","status":"publish","type":"post","link":"https:\/\/www.docosan.com\/blog\/than-kinh\/10-bai-tap-yoga-chua-mat-ngu-don-gian-tai-nha-giup-ngu-ngon\/","title":{"rendered":"10 b\u00e0i t\u1eadp yoga ch\u1eefa m\u1ea5t ng\u1ee7 \u0111\u01a1n gi\u1ea3n t\u1ea1i nh\u00e0 gi\u00fap ng\u1ee7 ngon"},"content":{"rendered":"<p><em>Yoga gi\u00fap b\u1ea1n th\u01b0 gi\u00e3n nh\u1eb9 nh\u00e0ng v\u00e0 gi\u1ea3m c\u0103ng th\u1eb3ng sau m\u1ed9t ng\u00e0y l\u00e0m vi\u1ec7c v\u00e0 ho\u1ea1t \u0111\u1ed9ng. \u0110\u1eb7c bi\u1ec7t khi b\u1ea1n kh\u00f3 ng\u1ee7, c\u00e1c b\u00e0i t\u1eadp yoga ch\u1eefa m\u1ea5t ng\u1ee7 l\u00e0 gi\u1ea3i ph\u00e1p h\u1ed7 tr\u1ee3 gi\u00fap b\u1ea1n \u0111i v\u00e0o gi\u1ea5c ng\u1ee7 m\u1ed9t c\u00e1ch t\u1ef1 nhi\u00ean v\u00e0 hi\u1ec7u qu\u1ea3. H\u00e3y c\u00f9ng Docosan t\u00ecm hi\u1ec3u m\u1ed9t s\u1ed1 b\u00e0i t\u1eadp yoga ch\u1eefa m\u1ea5t ng\u1ee7 qua b\u00e0i vi\u1ebft d\u01b0\u1edbi \u0111\u00e2y.<\/em><\/p>\n<h2>T\u00e1c d\u1ee5ng c\u1ee7a b\u00e0i t\u1eadp yoga ch\u1eefa m\u1ea5t ng\u1ee7 nh\u01b0 th\u1ebf n\u00e0o?<\/h2>\n<p>Sau m\u1ed9t ng\u00e0y ho\u1ea1t \u0111\u1ed9ng m\u1ec7t m\u1ecfi, th\u00ec vi\u1ec7c th\u1ef1c h\u00e0nh c\u00e1c b\u00e0i t\u1eadp yoga ch\u1eefa m\u1ea5t ng\u1ee7 gi\u00fap b\u1ea1n gi\u1ea3i t\u1ecfa c\u0103ng th\u1eb3ng v\u00e0 stress v\u00e0o cu\u1ed1i ng\u00e0y. B\u1ea1n c\u00e0ng t\u1eadp luy\u1ec7n yoga th\u01b0\u1eddng xuy\u00ean, b\u1ea1n s\u1ebd c\u00e0ng c\u00f3 m\u1ed9t gi\u1ea5c ng\u1ee7 ngon v\u00e0 tr\u00e1nh \u0111\u01b0\u1ee3c ch\u1ee9ng r\u1ed1i lo\u1ea1n gi\u1ea5c ng\u1ee7. Ngo\u00e0i ra, c\u00e1c k\u1ef9 thu\u1eadt h\u00edt th\u1edf trong yoga l\u00e0 ch\u00eca kh\u00f3a gi\u00fap b\u1ea1n th\u01b0 gi\u00e3n sau m\u1ed9t ng\u00e0y d\u00e0i c\u0103ng th\u1eb3ng.<\/p>\n<p>V\u1edbi k\u1ef9 thu\u1eadt th\u1edf yoga nh\u1eb9 nh\u00e0ng v\u00e0 \u00eam d\u1ecbu c\u00f3 t\u00ean l\u00e0 H\u01a1i th\u1edf Ujjayi, hay H\u01a1i th\u1edf \u0111\u1ea1i d\u01b0\u01a1ng s\u1ebd gi\u00fap b\u1ea1n c\u1ea3i thi\u1ec7n ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7. Nghi\u00ean c\u1ee9u \u0111\u00e3 ch\u1ec9 ra r\u1eb1ng h\u01a1n m\u1ed9t n\u1eeda s\u1ed1 ng\u01b0\u1eddi t\u1eadp yoga \u0111\u1ec1u c\u1ea3m nh\u1eadn \u0111\u01b0\u1ee3c gi\u1ea5c ng\u1ee7 s\u00e2u v\u00e0 ngon h\u01a1n. Th\u1eadm ch\u00ed, c\u00f2n c\u00f3 \u0111\u1ebfn 85% ng\u01b0\u1eddi tham gia kh\u1ea3o s\u00e1t kh\u1eb3ng \u0111\u1ecbnh yoga \u0111\u00e3 gi\u00fap h\u1ecd xua tan c\u0103ng th\u1eb3ng, m\u1ec7t m\u1ecfi hi\u1ec7u qu\u1ea3.<\/p>\n<figure id=\"attachment_140660\" aria-describedby=\"caption-attachment-140660\" style=\"width: 800px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-140660 size-full\" src=\"https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/10\/khac-phuc-mat-ngu-ngu-voi-10-bai-tap-yoga-don-gian-tai-nha-1.jpg\" alt=\"H\u01a1i th\u1edf trong yoga l\u00e0 ch\u00eca kh\u00f3a gi\u00fap b\u1ea1n th\u01b0 gi\u00e3n\" width=\"800\" height=\"450\" srcset=\"https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/10\/khac-phuc-mat-ngu-ngu-voi-10-bai-tap-yoga-don-gian-tai-nha-1.jpg 800w, https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/10\/khac-phuc-mat-ngu-ngu-voi-10-bai-tap-yoga-don-gian-tai-nha-1-300x169.jpg 300w, https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/10\/khac-phuc-mat-ngu-ngu-voi-10-bai-tap-yoga-don-gian-tai-nha-1-768x432.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><figcaption id=\"caption-attachment-140660\" class=\"wp-caption-text\">H\u01a1i th\u1edf trong yoga l\u00e0 ch\u00eca kh\u00f3a gi\u00fap b\u1ea1n th\u01b0 gi\u00e3n<\/figcaption><\/figure>\n<h2>C\u00e1c b\u00e0i t\u1eadp yoga ch\u1eefa m\u1ea5t ng\u1ee7<\/h2>\n<h3>T\u01b0 th\u1ebf em b\u00e9 dang r\u1ed9ng \u0111\u1ea7u g\u1ed1i (Balasana)<\/h3>\n<p>T\u01b0 th\u1ebf yoga n\u00e0y mang l\u1ea1i c\u1ea3m gi\u00e1c b\u00ecnh t\u0129nh v\u00e0 nh\u1ecbp th\u1edf \u1ed5n \u0111\u1ecbnh. Tuy nhi\u00ean, b\u1ea1n n\u00ean c\u1ea9n th\u1eadn v\u1edbi t\u01b0 th\u1ebf n\u00e0y n\u1ebfu b\u1ea1n c\u00f3 ch\u1ea5n th\u01b0\u01a1ng \u1edf h\u00f4ng ho\u1eb7c \u0111\u1ea7u g\u1ed1i. C\u00e1ch th\u1ef1c hi\u1ec7n nh\u01b0 sau:<\/p>\n<ul>\n<li>Qu\u1ef3 2 ch\u00e2n tr\u00ean s\u00e0n, m\u00f4ng ng\u1ed3i l\u00ean g\u00f3t ch\u00e2n v\u00e0 kh\u00e9p hai ng\u00f3n ch\u00e2n c\u00e1i l\u1ea1i v\u1edbi nhau.<\/li>\n<li>T\u1eeb t\u1eeb t\u00e1ch 2 \u0111\u1ea7u g\u1ed1i r\u1ed9ng ra ho\u1eb7c r\u1ed9ng b\u1eb1ng m\u00e9p th\u1ea3m.<\/li>\n<li>Th\u1edf ra v\u00e0 h\u1ea1 th\u00e2n m\u00ecnh xu\u1ed1ng 2 c\u1ea1nh \u0111\u00f9i.<\/li>\n<li>\u0110\u1ec3 hai tay th\u01b0 gi\u00e3n d\u1ecdc theo th\u00e2n m\u00ecnh, sao cho hai c\u00e1nh tay h\u01b0\u1edbng v\u1ec1 ph\u00eda sau, l\u00f2ng b\u00e0n tay h\u01b0\u1edbng l\u00ean tr\u00ean. T\u01b0 th\u1ebf n\u00e0y s\u1ebd gi\u1ea3i ph\u00f3ng c\u0103ng th\u1eb3ng \u1edf vai b\u1eb1ng c\u00e1ch m\u1edf r\u1ed9ng hai b\u1ea3 vai ra xa nhau.<\/li>\n<li>B\u1ea1n c\u00f3 th\u1ec3 t\u1eadp t\u01b0 th\u1ebf n\u00e2ng cao b\u1eb1ng c\u00e1ch \u0111\u01b0a tay v\u1ec1 ph\u00eda tr\u01b0\u1edbc, l\u00f2ng b\u00e0n tay \u00fap xu\u1ed1ng th\u1ea3m.<\/li>\n<li>H\u1ea1 tr\u00e1n tr\u00ean m\u1eb7t th\u1ea3m v\u00e0 l\u1eadt \u0111\u1ea7u nh\u1eb9 nh\u00e0ng sang hai b\u00ean. \u0110\u1ed9ng t\u00e1c n\u00e0y gi\u1ea3i ph\u00f3ng c\u0103ng th\u1eb3ng \u1edf tr\u00e1n.<\/li>\n<li>H\u00edt th\u1edf ch\u1eadm v\u00e0 \u0111\u1ec1u, h\u00edt v\u00e0o v\u00e0 th\u1edf ra qua m\u0169i.<\/li>\n<\/ul>\n<figure id=\"attachment_140662\" aria-describedby=\"caption-attachment-140662\" style=\"width: 800px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-140662 size-full\" src=\"https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/10\/khac-phuc-mat-ngu-ngu-voi-10-bai-tap-yoga-don-gian-tai-nha-4.jpg\" alt=\"T\u01b0 th\u1ebf yoga em b\u00e9 mang l\u1ea1i c\u1ea3m gi\u00e1c b\u00ecnh t\u0129nh v\u00e0 nh\u1ecbp th\u1edf \u1ed5n \u0111\u1ecbnh\" width=\"800\" height=\"450\" srcset=\"https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/10\/khac-phuc-mat-ngu-ngu-voi-10-bai-tap-yoga-don-gian-tai-nha-4.jpg 800w, https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/10\/khac-phuc-mat-ngu-ngu-voi-10-bai-tap-yoga-don-gian-tai-nha-4-300x169.jpg 300w, https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/10\/khac-phuc-mat-ngu-ngu-voi-10-bai-tap-yoga-don-gian-tai-nha-4-768x432.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><figcaption id=\"caption-attachment-140662\" class=\"wp-caption-text\">T\u01b0 th\u1ebf yoga em b\u00e9 mang l\u1ea1i c\u1ea3m gi\u00e1c b\u00ecnh t\u0129nh v\u00e0 nh\u1ecbp th\u1edf \u1ed5n \u0111\u1ecbnh<\/figcaption><\/figure>\n<h3>T\u01b0 th\u1ebf \u0111\u1ee9ng th\u1eb3ng g\u1eadp ng\u01b0\u1eddi v\u1ec1 ph\u00eda tr\u01b0\u1edbc<\/h3>\n<p>G\u1eadp ng\u01b0\u1eddi v\u1ec1 ph\u00eda tr\u01b0\u1edbc l\u00e0 m\u1ed9t b\u00e0i t\u1eadp yoga ch\u1eefa m\u1ea5t ng\u1ee7 nh\u1eb9 nh\u00e0ng gi\u00fap k\u00edch ho\u1ea1t <a href=\"https:\/\/www.docosan.com\/blog\/than-kinh\/benh-roi-loan-than-kinh-thuc-vat\/\">h\u1ec7 th\u1ea7n kinh ph\u00f3 giao c\u1ea3m<\/a> v\u00e0 gi\u1ea3i ph\u00f3ng c\u0103ng th\u1eb3ng, gi\u00fap b\u1ea1n ng\u1ee7 ngon. C\u00e1ch th\u1ef1c hi\u1ec7n nh\u01b0 sau:<\/p>\n<ul>\n<li>\u0110\u1ee9ng th\u1eb3ng v\u1edbi hai ch\u00e2n c\u00e1ch nhau r\u1ed9ng b\u1eb1ng h\u00f4ng.<\/li>\n<li>H\u00edt v\u00e0o th\u1eadt s\u00e2u khi b\u1ea1n gi\u01a1 hai tay l\u00ean cao qua \u0111\u1ea7u v\u00e0 ch\u1ea1m 2 tay v\u1edbi nhau.<\/li>\n<li>Sau \u0111\u00f3 th\u1edf ra nh\u1eb9 nh\u00e0ng, \u0111\u1ed3ng th\u1eddi co \u0111\u1ea7u g\u1ed1i l\u00ean v\u00e0 u\u1ed1n cong v\u1ec1 ph\u00eda tr\u01b0\u1edbc t\u1eeb eo.<\/li>\n<li>H\u00edt v\u00e0o nh\u1eb9 nh\u00e0ng v\u00e0 n\u1eafm l\u1ea5y khu\u1ef7u tay \u0111\u1ed1i di\u1ec7n, \u0111\u1ec3 hai tay bu\u00f4ng th\u00f5ng ngay d\u01b0\u1edbi \u0111\u1ea7u.<\/li>\n<li>H\u00edt th\u1edf ch\u1eadm r\u00e3i t\u1eeb 10 \u0111\u1ebfn 15 l\u1ea7n tr\u01b0\u1edbc khi nh\u1eb9 nh\u00e0ng \u0111\u1ee9ng d\u1eady.<\/li>\n<\/ul>\n<h3>T\u01b0 th\u1ebf u\u1ed1n g\u1eadp ng\u01b0\u1eddi m\u1ed9t n\u1eeda<\/h3>\n<p>\u0110\u00e2y l\u00e0 m\u1ed9t trong nh\u1eefng bi\u1ebfn th\u1ec3 c\u1ee7a t\u01b0 th\u1ebf \u0111\u1ee9ng th\u1eb3ng g\u1eadp ng\u01b0\u1eddi gi\u00fap b\u1ea1n th\u01b0 gi\u00e3n c\u01a1 <a href=\"https:\/\/www.docosan.com\/blog\/co-xuong-khop\/thoai-hoa-cot-song\/\">c\u1ed9t s\u1ed1ng<\/a>. C\u00e1ch th\u1ef1c hi\u1ec7n nh\u01b0 sau:<\/p>\n<ul>\n<li>\u0110\u1ee9ng quay m\u1eb7t v\u00e0o t\u01b0\u1eddng v\u00e0 c\u00e1ch t\u01b0\u1eddng kho\u1ea3ng 1m.<\/li>\n<li>Hai ch\u00e2n \u0111\u1ee9ng r\u1ed9ng b\u1eb1ng h\u00f4ng v\u00e0 song song v\u1edbi c\u00e1c c\u1ea1nh c\u1ee7a th\u1ea3m.<\/li>\n<li>\u00dap l\u00f2ng b\u00e0n tay v\u00e0o t\u01b0\u1eddng v\u00e0 dang r\u1ed9ng ngang h\u00f4ng.<\/li>\n<li>B\u01b0\u1edbc l\u00f9i l\u1ea1i v\u1edbi hai b\u00e0n ch\u00e2n r\u1ed9ng b\u1eb1ng h\u00f4ng v\u00e0 h\u1ea1 th\u1ea5p th\u00e2n m\u00ecnh cho \u0111\u1ebfn khi b\u1ea1n \u1edf t\u01b0 th\u1ebf l\u01b0ng ph\u1eb3ng, sao cho th\u00e2n m\u00ecnh vu\u00f4ng g\u00f3c v\u1edbi s\u00e0n.<\/li>\n<li>D\u00f9ng l\u00f2ng b\u00e0n tay \u1ea5n t\u01b0\u1eddng ra xa b\u1ea1n \u0111\u1ec3 k\u00e9o d\u00e3n l\u01b0ng.<\/li>\n<li>\u0110i\u1ec1u ch\u1ec9nh kho\u1ea3ng c\u00e1ch t\u1eeb b\u1ea1n \u0111\u1ebfn t\u01b0\u1eddng \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o c\u01a1 th\u1ec3 b\u1ea1n t\u1ea1o th\u00e0nh g\u00f3c 90 \u0111\u1ed9 (h\u00ecnh ch\u1eef L). N\u1ebfu b\u1ea1n \u1edf qu\u00e1 g\u1ea7n t\u01b0\u1eddng, l\u01b0ng v\u00e0 c\u00e1nh tay c\u1ee7a b\u1ea1n s\u1ebd kh\u00f4ng th\u1ec3 du\u1ed7i th\u1eb3ng ho\u00e0n to\u00e0n. N\u1ebfu b\u1ea1n \u1edf qu\u00e1 xa t\u01b0\u1eddng, b\u1ea1n s\u1ebd kh\u00f4ng th\u1ec3 c\u00fai v\u1ec1 ph\u00eda tr\u01b0\u1edbc.<\/li>\n<li>Ti\u1ebfp t\u1ee5c h\u00edt th\u1edf s\u00e2u khi b\u1ea1n d\u00f9ng l\u00f2ng b\u00e0n tay \u0111\u1ea9y t\u01b0\u1eddng ra xa b\u1ea1n.<\/li>\n<\/ul>\n<figure id=\"attachment_140673\" aria-describedby=\"caption-attachment-140673\" style=\"width: 800px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-140673 size-full\" src=\"https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/10\/khac-phuc-mat-ngu-ngu-voi-10-bai-tap-yoga-don-gian-tai-nha-12.jpg\" alt=\"T\u1eadp yoga c\u1ea7n k\u1ebft h\u1ee3p v\u1edbi \u0111i\u1ec1u ch\u1ec9nh nh\u1ecbp th\u1edf\" width=\"800\" height=\"450\" srcset=\"https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/10\/khac-phuc-mat-ngu-ngu-voi-10-bai-tap-yoga-don-gian-tai-nha-12.jpg 800w, https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/10\/khac-phuc-mat-ngu-ngu-voi-10-bai-tap-yoga-don-gian-tai-nha-12-300x169.jpg 300w, https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/10\/khac-phuc-mat-ngu-ngu-voi-10-bai-tap-yoga-don-gian-tai-nha-12-768x432.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><figcaption id=\"caption-attachment-140673\" class=\"wp-caption-text\">T\u1eadp yoga c\u1ea7n k\u1ebft h\u1ee3p v\u1edbi \u0111i\u1ec1u ch\u1ec9nh nh\u1ecbp th\u1edf<\/figcaption><\/figure>\n<h3>T\u01b0 th\u1ebf ng\u1ea3 l\u01b0ng<\/h3>\n<p>T\u01b0 th\u1ebf n\u00e0y gi\u00fap gi\u1ea3m c\u0103ng th\u1eb3ng \u1edf h\u00f4ng v\u00e0 v\u00f9ng b\u1eb9n. L\u01b0u \u00fd c\u1ea9n th\u1eadn \u1edf \u0111\u1ed9ng t\u00e1c n\u00e0y n\u1ebfu b\u1ea1n b\u1ecb th\u01b0\u01a1ng \u1edf \u0111\u1ea7u g\u1ed1i, h\u00f4ng ho\u1eb7c b\u1eb9n. C\u00e1ch th\u1ef1c hi\u1ec7n nh\u01b0 sau:<\/p>\n<ul>\n<li>N\u1eb1m xu\u1ed1ng th\u1ea3m sau \u0111\u00f3 cong \u0111\u1ea7u g\u1ed1i v\u00e0 \u0111\u1eb7t ch\u00e2n xu\u1ed1ng s\u00e0n, g\u1ea7n x\u01b0\u01a1ng c\u1ee5t.<\/li>\n<li>\u0110\u1eb7t hai l\u00f2ng b\u00e0n ch\u00e2n l\u1ea1i g\u1ea7n nhau v\u00e0 th\u1ea3 l\u1ecfng \u0111\u1ea7u g\u1ed1i, \u0111\u1ed3ng th\u1eddi \u0111\u1eb7t c\u00e1c kh\u1ed1i ho\u1eb7c \u0111\u1ec7m ch\u1eafc ch\u1eafn d\u01b0\u1edbi \u0111\u1ea7u g\u1ed1i \u1edf m\u1ed7i b\u00ean \u0111\u1ec3 h\u1ed7 tr\u1ee3 h\u00f4ng.<\/li>\n<li>N\u1ebfu c\u1ea3m th\u1ea5y ph\u1ea7n h\u00f4ng b\u1ecb c\u0103ng, b\u1ea1n c\u00f3 th\u1ec3 \u0111i\u1ec1u ch\u1ec9nh sao cho b\u00e0n ch\u00e2n c\u00e1ch xa x\u01b0\u01a1ng c\u1ee5t h\u01a1n ho\u1eb7c ch\u00e8n th\u00eam \u0111\u1ec7m d\u01b0\u1edbi \u0111\u1ea7u g\u1ed1i \u0111\u1ec3 t\u0103ng th\u00eam chi\u1ec1u cao.<\/li>\n<li>Th\u01b0 gi\u00e3n c\u00e1nh tay tr\u00ean s\u00e0n, c\u00e1ch th\u00e2n m\u00ecnh kho\u1ea3ng 45 \u0111\u1ed9, l\u00f2ng b\u00e0n tay h\u01b0\u1edbng l\u00ean tr\u1ea7n nh\u00e0.<\/li>\n<li>Kh\u00f4ng \u1ea5n \u0111\u1ea7u g\u1ed1i xu\u1ed1ng \u0111\u1ec3 t\u1ea1o th\u00eam l\u1ef1c c\u0103ng v\u00ec tr\u1ecdng l\u1ef1c \u0111\u00e3 l\u00e0m vi\u1ec7c \u0111\u00f3 r\u1ed3i.<\/li>\n<li>B\u1ea1n s\u1ebd c\u00f3 c\u1ea3m gi\u00e1c h\u00f4ng v\u00e0 b\u1eb9n \u0111\u01b0\u1ee3c k\u00e9o gi\u00e3n nh\u1eb9 nh\u00e0ng nh\u01b0ng kh\u00f4ng g\u00e2y \u0111au.<\/li>\n<\/ul>\n<figure id=\"attachment_140661\" aria-describedby=\"caption-attachment-140661\" style=\"width: 800px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-140661 size-full\" src=\"https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/10\/khac-phuc-mat-ngu-ngu-voi-10-bai-tap-yoga-don-gian-tai-nha-5.jpg\" alt=\"T\u01b0 th\u1ebf ng\u1ea3 l\u01b0ng gi\u00fap gi\u1ea3m c\u0103ng th\u1eb3ng \u1edf h\u00f4ng v\u00e0 v\u00f9ng b\u1eb9n\" width=\"800\" height=\"450\" srcset=\"https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/10\/khac-phuc-mat-ngu-ngu-voi-10-bai-tap-yoga-don-gian-tai-nha-5.jpg 800w, https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/10\/khac-phuc-mat-ngu-ngu-voi-10-bai-tap-yoga-don-gian-tai-nha-5-300x169.jpg 300w, https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/10\/khac-phuc-mat-ngu-ngu-voi-10-bai-tap-yoga-don-gian-tai-nha-5-768x432.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><figcaption id=\"caption-attachment-140661\" class=\"wp-caption-text\">T\u01b0 th\u1ebf ng\u1ea3 l\u01b0ng gi\u00fap gi\u1ea3m c\u0103ng th\u1eb3ng \u1edf h\u00f4ng v\u00e0 v\u00f9ng b\u1eb9n<\/figcaption><\/figure>\n<h3>T\u01b0 th\u1ebf g\u00e1c ch\u00e2n l\u00ean t\u01b0\u1eddng<\/h3>\n<p>T\u01b0 th\u1ebf g\u00e1c ch\u00e2n l\u00ean t\u01b0\u1eddng l\u00e0 m\u1ed9t t\u01b0 th\u1ec3 \u0111\u1ea3o ng\u01b0\u1ee3c c\u01a1 th\u1ec3 nh\u1eb9 nh\u00e0ng. T\u01b0 th\u1ebf n\u00e0y s\u1ebd gi\u00fap n\u00e3o v\u00e0 c\u01a1 th\u1ec3 b\u1ea1n \u0111\u01b0\u1ee3c th\u01b0 gi\u00e3n ho\u00e0n to\u00e0n v\u00e0 chu\u1ea9n b\u1ecb cho m\u1ed9t gi\u1ea5c ng\u1ee7 ngon. C\u01a1 \u0111\u01b0\u1ee3c k\u00e9o c\u0103ng \u1edf b\u00e0i n\u00e0y g\u1ed3m g\u00e2n kheo v\u00e0 c\u1ed5, ph\u00eda tr\u01b0\u1edbc th\u00e2n m\u00ecnh. C\u00e1ch th\u1ef1c hi\u1ec7n nh\u01b0 sau:<\/p>\n<ul>\n<li>\u0110\u1eb7t th\u1ea3m s\u00e1t t\u01b0\u1eddng.<\/li>\n<li>N\u1eb1m xu\u1ed1ng v\u1edbi b\u00e0n ch\u00e2n tr\u00ean m\u1eb7t \u0111\u1ea5t, \u0111\u1ea7u g\u1ed1i co l\u1ea1i.<\/li>\n<li>N\u1eb1m tr\u00ean l\u01b0ng d\u01b0\u1edbi, nh\u1ea5c ch\u00e2n l\u00ean v\u00e0 nh\u1eb9 nh\u00e0ng xoay th\u00e2n m\u00ecnh sao cho vu\u00f4ng g\u00f3c v\u1edbi t\u01b0\u1eddng.<\/li>\n<li>\u0110\u1eb7t x\u01b0\u01a1ng c\u1ee5t v\u00e0o ch\u00e2n t\u01b0\u1eddng v\u00e0 ch\u00e2n l\u00ean t\u01b0\u1eddng.<\/li>\n<li>Di chuy\u1ec3n th\u00e2n m\u00ecnh v\u00e0 nh\u00edch l\u01b0ng d\u01b0\u1edbi l\u1ea1i g\u1ea7n t\u01b0\u1eddng h\u01a1n n\u1ebfu c\u1ea7n. Du\u1ed7i ch\u00e2n l\u00ean t\u01b0\u1eddng. (L\u01b0u \u00fd: \u0110\u1eb7t m\u1ed9t chi\u1ebfc \u0111\u1ec7m ho\u1eb7c ch\u0103n g\u1ea5p d\u01b0\u1edbi l\u01b0ng d\u01b0\u1edbi c\u1ee7a b\u1ea1n s\u1ebd gi\u00fap b\u1ea1n tho\u1ea3i m\u00e1i h\u01a1n.)<\/li>\n<li>\u0110\u1eb7t hai tay ra hai b\u00ean theo b\u1ea5t k\u1ef3 g\u00f3c n\u00e0o b\u1ea1n c\u1ea3m th\u1ea5y tho\u1ea3i m\u00e1i, l\u00f2ng b\u00e0n tay h\u01b0\u1edbng l\u00ean. Gi\u1eef nguy\u00ean t\u01b0 th\u1ebf n\u00e0y l\u00e2u t\u00f9y th\u00edch, h\u00edt th\u1edf s\u00e2u v\u00e0 gi\u1ea3i t\u1ecfa c\u0103ng th\u1eb3ng.<\/li>\n<\/ul>\n<figure id=\"attachment_140663\" aria-describedby=\"caption-attachment-140663\" style=\"width: 800px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-140663 size-full\" src=\"https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/10\/khac-phuc-mat-ngu-ngu-voi-10-bai-tap-yoga-don-gian-tai-nha-2.jpg\" alt=\"\u1ede t\u01b0 th\u1ebf g\u00e1c ch\u00e2n l\u00ean t\u01b0\u1eddng gi\u00fap k\u00e9o c\u0103ng m\u1ed9t s\u1ed1 c\u01a1 trong c\u01a1 th\u1ec3 t\u1ea1o c\u1ea3m gi\u00e1c tho\u1ea3i m\u00e1i\" width=\"800\" height=\"450\" srcset=\"https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/10\/khac-phuc-mat-ngu-ngu-voi-10-bai-tap-yoga-don-gian-tai-nha-2.jpg 800w, https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/10\/khac-phuc-mat-ngu-ngu-voi-10-bai-tap-yoga-don-gian-tai-nha-2-300x169.jpg 300w, https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/10\/khac-phuc-mat-ngu-ngu-voi-10-bai-tap-yoga-don-gian-tai-nha-2-768x432.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><figcaption id=\"caption-attachment-140663\" class=\"wp-caption-text\">\u1ede t\u01b0 th\u1ebf g\u00e1c ch\u00e2n l\u00ean t\u01b0\u1eddng gi\u00fap k\u00e9o c\u0103ng m\u1ed9t s\u1ed1 c\u01a1 trong c\u01a1 th\u1ec3 t\u1ea1o c\u1ea3m gi\u00e1c tho\u1ea3i m\u00e1i<\/figcaption><\/figure>\n<h3>T\u01b0 th\u1ebf \u0111\u1eb7t ch\u00e2n l\u00ean gh\u1ebf<\/h3>\n<p>T\u01b0 th\u1ebf n\u00e0y h\u1eefu \u00edch cho nh\u1eefng ng\u01b0\u1eddi \u0111ang g\u1eb7p kh\u00f3 kh\u0103n khi du\u1ed7i ch\u00e2n ho\u00e0n to\u00e0n l\u00ean t\u01b0\u1eddng do ch\u1ea5n th\u01b0\u01a1ng l\u01b0ng d\u01b0\u1edbi, \u0111\u1ea7u g\u1ed1i ho\u1eb7c h\u00f4ng. C\u00e1ch th\u1ef1c hi\u1ec7n nh\u01b0 sau:<\/p>\n<ul>\n<li>\u0110\u1eb7t m\u1ed9t chi\u1ebfc gh\u1ebf \u1edf cu\u1ed1i th\u1ea3m t\u1eadp yoga sao cho gh\u1ebf h\u01b0\u1edbng v\u1ec1 ph\u00eda b\u1ea1n.<\/li>\n<li>\u0110\u1eb7t m\u1ed9t chi\u1ebfc kh\u0103n ho\u1eb7c ch\u0103n g\u1ea5p l\u00ean gh\u1ebf, t\u00f9y thu\u1ed9c v\u00e0o chi\u1ec1u cao c\u1ee7a gh\u1ebf.<\/li>\n<li>Ng\u1ed3i s\u00e1t tr\u00ean th\u1ea3m, gh\u1ebf g\u1ea7n v\u1edbi m\u1eb7t tr\u01b0\u1edbc c\u1ee7a gh\u1ebf.<\/li>\n<li>N\u1eb1m nghi\u00eang m\u1ed9t b\u00ean, \u0111\u1ea7u g\u1ed1i cong nh\u01b0 t\u01b0 th\u1ebf b\u00e0o thai.<\/li>\n<li>L\u0103n l\u01b0ng ra sau v\u1edbi \u0111\u1ea7u g\u1ed1i cong sao cho b\u1eafp ch\u00e2n c\u00f3 th\u1ec3 t\u1ef1a v\u00e0o m\u1eb7t gh\u1ebf.<\/li>\n<li>\u0110\u00f9i c\u1ee7a b\u1ea1n ph\u1ea3i t\u1ea1o th\u00e0nh g\u00f3c 90 \u0111\u1ed9 v\u1edbi c\u1eb3ng ch\u00e2n.<\/li>\n<li>Gi\u1eef hai tay th\u1ea3 l\u1ecfng \u1edf hai b\u00ean, l\u00f2ng b\u00e0n tay h\u01b0\u1edbng l\u00ean tr\u00ean.<\/li>\n<\/ul>\n<figure id=\"attachment_140665\" aria-describedby=\"caption-attachment-140665\" style=\"width: 800px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-140665 size-full\" src=\"https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/10\/khac-phuc-mat-ngu-ngu-voi-10-bai-tap-yoga-don-gian-tai-nha-6.jpg\" alt=\"\u1ede t\u01b0 th\u1ebf g\u00e1c ch\u00e2n l\u00ean gh\u1ebf c\u1ea7n ph\u1ea3i \u0111i\u1ec1u ch\u1ec9nh gh\u1ebf \u1edf \u0111\u1ed9 cao ph\u00f9 h\u1ee3p\" width=\"800\" height=\"450\" srcset=\"https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/10\/khac-phuc-mat-ngu-ngu-voi-10-bai-tap-yoga-don-gian-tai-nha-6.jpg 800w, https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/10\/khac-phuc-mat-ngu-ngu-voi-10-bai-tap-yoga-don-gian-tai-nha-6-300x169.jpg 300w, https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/10\/khac-phuc-mat-ngu-ngu-voi-10-bai-tap-yoga-don-gian-tai-nha-6-768x432.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><figcaption id=\"caption-attachment-140665\" class=\"wp-caption-text\">\u1ede t\u01b0 th\u1ebf g\u00e1c ch\u00e2n l\u00ean gh\u1ebf c\u1ea7n ph\u1ea3i \u0111i\u1ec1u ch\u1ec9nh gh\u1ebf \u1edf \u0111\u1ed9 cao ph\u00f9 h\u1ee3p<\/figcaption><\/figure>\n<h3>T\u01b0 th\u1ebf x\u00e1c ch\u1ebft<\/h3>\n<p>T\u01b0 th\u1ebf x\u00e1c ch\u1ebft l\u00e0 t\u01b0 th\u1ebf ngh\u1ec9 ng\u01a1i c\u1ee7a b\u00e0i t\u1eadp yoga. B\u00e0i t\u1eadp n\u00e0y gi\u00fap cho h\u01a1i th\u1edf c\u1ee7a b\u1ea1n tr\u1edf l\u1ea1i b\u00ecnh th\u01b0\u1eddng v\u00e0 \u1ed5n \u0111\u1ecbnh. C\u00e1ch th\u1ef1c hi\u1ec7n nh\u01b0 sau:<\/p>\n<ul>\n<li>N\u1eb1m ng\u1eeda tr\u00ean th\u1ea3m.<\/li>\n<li>\u00d4m ch\u1eb7t \u0111\u1ea7u g\u1ed1i v\u00e0o ng\u1ef1c v\u00e0 h\u00edt v\u00e0o th\u1eadt s\u00e2u.<\/li>\n<li>Th\u1edf ra v\u00e0 du\u1ed7i th\u1eb3ng ch\u00e2n ra xa ng\u01b0\u1eddi trong khi v\u1eabn gi\u1eef x\u01b0\u01a1ng c\u1ee5t tr\u00ean th\u1ea3m.<\/li>\n<li>Hai b\u00e0n ch\u00e2n c\u1ee7a b\u1ea1n ph\u1ea3i r\u1ed9ng b\u1eb1ng h\u00f4ng v\u00e0 th\u1ea3 l\u1ecfng, h\u01b0\u1edbng v\u1ec1 ph\u00eda m\u00e9p th\u1ea3m.<\/li>\n<li>H\u00e3y \u0111\u1ec3 ph\u1ea7n l\u01b0ng d\u01b0\u1edbi c\u1ee7a b\u1ea1n m\u1ec1m m\u1ea1i v\u00e0 th\u01b0 gi\u00e3n \u0111\u1ec3 kh\u00f4ng c\u1ea3m th\u1ea5y \u0111au ho\u1eb7c c\u0103ng \u1edf ph\u1ea7n l\u01b0ng d\u01b0\u1edbi.<\/li>\n<li>Th\u1ea3 l\u1ecfng hai tay \u1edf hai b\u00ean, l\u00f2ng b\u00e0n tay h\u01b0\u1edbng l\u00ean tr\u00ean.<\/li>\n<li>Th\u1ea3 l\u1ecfng vai v\u00e0 h\u00edt th\u1edf.<\/li>\n<\/ul>\n<figure id=\"attachment_140677\" aria-describedby=\"caption-attachment-140677\" style=\"width: 800px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-140677 size-full\" src=\"https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/10\/khac-phuc-mat-ngu-ngu-voi-10-bai-tap-yoga-don-gian-tai-nha-10.jpg\" alt=\"T\u01b0 th\u1ebf n\u00e0y l\u00e0 t\u01b0 th\u1ebf ngh\u1ec9 ng\u01a1i\" width=\"800\" height=\"450\" srcset=\"https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/10\/khac-phuc-mat-ngu-ngu-voi-10-bai-tap-yoga-don-gian-tai-nha-10.jpg 800w, https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/10\/khac-phuc-mat-ngu-ngu-voi-10-bai-tap-yoga-don-gian-tai-nha-10-300x169.jpg 300w, https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/10\/khac-phuc-mat-ngu-ngu-voi-10-bai-tap-yoga-don-gian-tai-nha-10-768x432.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><figcaption id=\"caption-attachment-140677\" class=\"wp-caption-text\">T\u01b0 th\u1ebf n\u00e0y l\u00e0 t\u01b0 th\u1ebf ngh\u1ec9 ng\u01a1i<\/figcaption><\/figure>\n<h3>B\u00e0i t\u1eadp v\u1eb7n ng\u01b0\u1eddi n\u1eb1m ng\u1eeda<\/h3>\n<p>B\u00e0i t\u1eadp v\u1eb7n ng\u01b0\u1eddi c\u00f3 t\u00e1c d\u1ee5ng gi\u00fap gi\u1ea3i t\u1ecfa c\u0103ng th\u1eb3ng v\u00e0 gi\u1ea3m \u0111au l\u01b0ng. Ngo\u00e0i ra, c\u00e1c chuy\u00ean gia cho r\u1eb1ng m\u1ed9t s\u1ed1 t\u01b0 th\u1ebf n\u1eb1m ng\u1eeda gi\u00fap th\u01b0 gi\u00e3n ph\u1ea3n x\u1ea1 baroreflex, gi\u00fap h\u1ea1 huy\u1ebft \u00e1p. \u0110i\u1ec1u n\u00e0y c\u00f3 th\u1ec3 gi\u00fap b\u1ea1n d\u1ec5 ng\u1ee7 v\u00e0 duy tr\u00ec gi\u1ea5c ng\u1ee7. C\u00e1c c\u01a1 \u0111\u01b0\u1ee3c t\u00e1c \u0111\u1ed9ng \u1edf b\u00e0i t\u1eadp n\u00e0y l\u00e0 m\u00f4ng, c\u01a1 d\u1ef1ng s\u1ed1ng l\u01b0ng, c\u01a1 li\u00ean s\u01b0\u1eddn ngo\u00e0i. C\u00e1ch th\u1ef1c hi\u1ec7n nh\u01b0 sau:<\/p>\n<ul>\n<li>N\u1eb1m ng\u1eeda tr\u00ean th\u1ea3m. Khi h\u00edt v\u00e0o, h\u00e3y k\u00e9o \u0111\u1ea7u g\u1ed1i v\u00e0o ng\u1ef1c.<\/li>\n<li>Khi th\u1edf ra, du\u1ed7i th\u1eb3ng c\u00e1nh tay ra ngo\u00e0i ngang vai v\u00e0 \u0111\u1ec3 \u0111\u1ea7u g\u1ed1i ng\u1ea3 sang m\u1ed9t b\u00ean, x\u1ebfp \u0111\u1ea7u g\u1ed1i l\u00ean ch\u1ed3ng nhau.<\/li>\n<li>Khi h\u00edt v\u00e0o khi v\u1eb7n ng\u01b0\u1eddi, h\u00e3y gi\u1eef cho vai c\u1ee7a b\u1ea1n \u00e9p v\u00e0o th\u1ea3m.<\/li>\n<li>Gi\u1eef nguy\u00ean t\u01b0 th\u1ebf n\u00e0y trong \u00edt nh\u1ea5t 5 l\u1ea7n h\u00edt th\u1edf s\u00e2u.<\/li>\n<\/ul>\n<figure id=\"attachment_140666\" aria-describedby=\"caption-attachment-140666\" style=\"width: 800px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-140666 size-full\" src=\"https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/10\/khac-phuc-mat-ngu-ngu-voi-10-bai-tap-yoga-don-gian-tai-nha-9.jpg\" alt=\"\u0110\u1ed9ng t\u00e1c v\u1eb7n ng\u01b0\u1eddi c\u00f3 th\u1ec3 gi\u00fap b\u1ea1n gi\u1ea3m \u0111au l\u01b0ng\" width=\"800\" height=\"450\" srcset=\"https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/10\/khac-phuc-mat-ngu-ngu-voi-10-bai-tap-yoga-don-gian-tai-nha-9.jpg 800w, https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/10\/khac-phuc-mat-ngu-ngu-voi-10-bai-tap-yoga-don-gian-tai-nha-9-300x169.jpg 300w, https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/10\/khac-phuc-mat-ngu-ngu-voi-10-bai-tap-yoga-don-gian-tai-nha-9-768x432.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><figcaption id=\"caption-attachment-140666\" class=\"wp-caption-text\">\u0110\u1ed9ng t\u00e1c v\u1eb7n ng\u01b0\u1eddi c\u00f3 th\u1ec3 gi\u00fap b\u1ea1n gi\u1ea3m \u0111au l\u01b0ng<\/figcaption><\/figure>\n<h3>T\u01b0 th\u1ebf ch\u00f3 con<\/h3>\n<p>T\u01b0 th\u1ebf ch\u00f3 con l\u00e0 m\u1ed9t t\u01b0 th\u1ebf tr\u1ebb em \u0111\u01b0\u1ee3c c\u1ea3i bi\u00ean. T\u01b0 th\u1ebf n\u00e0y gi\u00fap k\u00e9o gi\u00e3n ph\u1ea7n l\u01b0ng tr\u00ean, c\u1ed9t s\u1ed1ng v\u00e0 vai, gi\u00fap gi\u1ea3m c\u0103ng th\u1eb3ng v\u00e0 stress. H\u01a1n n\u1eefa, trong b\u00e0i t\u1eadp n\u00e0y, v\u00f9ng tr\u00e1n ch\u1ea1m \u0111\u1ea5t s\u1ebd k\u00edch th\u00edch tuy\u1ebfn y\u00ean s\u1ea3n xu\u1ea5t melatonin &#8211; m\u1ed9t ch\u1ea5t gi\u00fap b\u1ea1n d\u1ec5 ng\u1ee7. V\u1edbi t\u01b0 th\u1ebf n\u00e0y, c\u00e1c c\u01a1 l\u01b0ng r\u1ed9ng, c\u01a1 tr\u00f2n l\u1edbn, c\u01a1 ch\u00f3p xoay, c\u01a1 b\u1ee5ng, c\u01a1 delta s\u1ebd \u0111\u01b0\u1ee3c k\u00e9o gi\u00e3n, t\u1eeb \u0111\u00f3 gi\u00fap b\u1ea1n ng\u1ee7 ngon h\u01a1n. C\u00e1ch th\u1ef1c hi\u1ec7n nh\u01b0 sau:<\/p>\n<ul>\n<li>Hai tay v\u00e0 hai ch\u00e2n tr\u00ean th\u1ea3m, gi\u1eef \u0111\u1ea7u g\u1ed1i ngang h\u00f4ng v\u00e0 tay ngang vai.<\/li>\n<li>Kh\u00f4ng di chuy\u1ec3n h\u00f4ng, b\u1eaft \u0111\u1ea7u di chuy\u1ec3n tay ra ph\u00eda tr\u01b0\u1edbc nh\u01b0ng gi\u1eef khu\u1ef7u tay kh\u1ecfi s\u00e0n.<\/li>\n<li>Khi th\u1edf ra, g\u1eadp ng\u00f3n ch\u00e2n xu\u1ed1ng v\u00e0 di chuy\u1ec3n m\u00f4ng kho\u1ea3ng m\u1ed9t n\u1eeda \u0111\u1ebfn g\u00f3t ch\u00e2n v\u00e0 nh\u1eb9 nh\u00e0ng<\/li>\n<li>h\u1ea1 tr\u00e1n xu\u1ed1ng th\u1ea3m.<\/li>\n<li>H\u00edt th\u1edf \u1edf \u0111\u00e2y, gi\u1eef h\u01a1i cong \u1edf ph\u1ea7n l\u01b0ng d\u01b0\u1edbi v\u00e0 \u1ea5n tay xu\u1ed1ng, du\u1ed7i th\u1eb3ng c\u00e1nh tay v\u00e0 c\u1ed9t s\u1ed1ng.<\/li>\n<li>Gi\u1eef nguy\u00ean t\u01b0 th\u1ebf trong 5 \u0111\u1ebfn 10 nh\u1ecbp th\u1edf.<\/li>\n<\/ul>\n<h3>T\u01b0 th\u1ebf ng\u00f3n ch\u00e2n c\u00e1i<\/h3>\n<p>\u1ede \u0111\u1ed9ng t\u00e1c n\u00e0y, ph\u1ea7n l\u01b0ng c\u1ee7a b\u1ea1n s\u1ebd \u0111\u01b0\u1ee3c k\u00e9o gi\u00e3n v\u1ec1 ph\u00eda tr\u01b0\u1edbc, l\u00e0m cho c\u01a1 th\u1ec3 tho\u1ea3i m\u00e1i h\u01a1n. \u0110\u1ed3ng th\u1eddi, \u0111\u1ed9ng t\u00e1c n\u00e0y c\u0169ng k\u00edch th\u00edch c\u00e1c d\u00e2y th\u1ea7n kinh ch\u1ea1y d\u1ecdc theo tu\u1ef7 s\u1ed1ng, k\u00edch ho\u1ea1t h\u1ec7 th\u1ea7n kinh \u0111\u1ed1i giao c\u1ea3m, gi\u00fap c\u01a1 th\u1ec3 v\u00e0 t\u00e2m tr\u00ed b\u00ecnh t\u0129nh. Ngo\u00e0i ra, vi\u1ec7c t\u00e1c \u0111\u1ed9ng v\u00e0o ph\u1ea7n d\u01b0\u1edbi c\u1ee7a ng\u00f3n ch\u00e2n &#8211;\u00a0 m\u1ed9t \u0111i\u1ec3m ph\u1ea3n x\u1ea1 h\u1ecdc \u0111\u1ec3 k\u00edch th\u00edch tuy\u1ebfn y\u00ean s\u1ea3n sinh melatonin s\u1ebd gi\u00fap b\u1ea1n ng\u1ee7 ngon h\u01a1n. C\u00e1ch th\u1ef1c hi\u1ec7n nh\u01b0 sau:<\/p>\n<ul>\n<li>M\u1edf hai ch\u00e2n r\u1ed9ng b\u1eb1ng h\u00f4ng.<\/li>\n<li>Nh\u1eb9 nh\u00e0ng c\u00fai ng\u01b0\u1eddi v\u1ec1 ph\u00eda tr\u01b0\u1edbc t\u1eeb h\u00f4ng, u\u1ed1n cong \u0111\u1ea7u g\u1ed1i nhi\u1ec1u nh\u1ea5t c\u00f3 th\u1ec3 \u0111\u1ec3 c\u1ea3m th\u1ea5y tho\u1ea3i m\u00e1i.<\/li>\n<li>N\u1eafm ch\u1eb7t ng\u00f3n ch\u00e2n c\u00e1i b\u1eb1ng ng\u00f3n tr\u1ecf.<\/li>\n<li>Cong khu\u1ef7u tay v\u00e0 \u1ea5n xu\u1ed1ng qua b\u00e0n ch\u00e2n, th\u1ea3 l\u1ecfng \u0111\u1ec9nh \u0111\u1ea7u v\u1ec1 ph\u00eda s\u00e0n.<\/li>\n<li>H\u00edt th\u1edf s\u00e2u v\u00e0 gi\u1eef nguy\u00ean t\u01b0 th\u1ebf n\u00e0y trong t\u1eeb 1 \u0111\u1ebfn 3 ph\u00fat.<\/li>\n<\/ul>\n<figure id=\"attachment_140675\" aria-describedby=\"caption-attachment-140675\" style=\"width: 800px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-140675 size-full\" src=\"https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/10\/khac-phuc-mat-ngu-ngu-voi-10-bai-tap-yoga-don-gian-tai-nha-13.jpg\" alt=\"T\u01b0 th\u1ebf ng\u00f3n ch\u00e2n c\u00e1i gi\u00fap c\u01a1 th\u1ec3 s\u1ea3n sinh melatonin gi\u00fap c\u01a1 th\u1ec3 d\u1ec5 v\u00e0o gi\u1ea5c ng\u1ee7 h\u01a1n\" width=\"800\" height=\"450\" srcset=\"https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/10\/khac-phuc-mat-ngu-ngu-voi-10-bai-tap-yoga-don-gian-tai-nha-13.jpg 800w, https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/10\/khac-phuc-mat-ngu-ngu-voi-10-bai-tap-yoga-don-gian-tai-nha-13-300x169.jpg 300w, https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/10\/khac-phuc-mat-ngu-ngu-voi-10-bai-tap-yoga-don-gian-tai-nha-13-768x432.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><figcaption id=\"caption-attachment-140675\" class=\"wp-caption-text\">T\u01b0 th\u1ebf ng\u00f3n ch\u00e2n c\u00e1i gi\u00fap c\u01a1 th\u1ec3 s\u1ea3n sinh melatonin gi\u00fap c\u01a1 th\u1ec3 d\u1ec5 v\u00e0o gi\u1ea5c ng\u1ee7 h\u01a1n<\/figcaption><\/figure>\n<p><strong>Xem th\u00eam:<\/strong><\/p>\n<ul>\n<li><a href=\"https:\/\/www.docosan.com\/blog\/tip\/bai-tap-yoga-cho-nguoi-thoai-hoa-dot-song-co\/\">10 b\u00e0i t\u1eadp yoga cho ng\u01b0\u1eddi tho\u00e1i h\u00f3a \u0111\u1ed1t s\u1ed1ng c\u1ed5<\/a>.<\/li>\n<li><a href=\"https:\/\/www.docosan.com\/blog\/co-xuong-khop\/yoga-giam-dau-lung\/\">TOP 10 b\u00e0i t\u1eadp yoga gi\u1ea3m \u0111au l\u01b0ng hi\u1ec7u qu\u1ea3, d\u1ec5 d\u00e0ng t\u1eadp t\u1ea1i nh\u00e0<\/a>.<\/li>\n<li><a href=\"https:\/\/www.docosan.com\/blog\/tieu-duong\/yoga-cho-nguoi-tieu-duong\/\">5 l\u1ee3i \u00edch t\u1eeb yoga cho ng\u01b0\u1eddi ti\u1ec3u \u0111\u01b0\u1eddng<\/a>.<\/li>\n<\/ul>\n<p>Ngo\u00e0i ra, vi\u1ec7c b\u1ed5 sung vitamin B c\u00f3 th\u1ec3 h\u1ed7 tr\u1ee3 c\u1ea3i thi\u1ec7n c\u00e1c tri\u1ec7u ch\u1ee9ng m\u1ea5t ng\u1ee7 li\u00ean quan \u0111\u1ebfn thi\u1ebfu h\u1ee5t vitamin B, nh\u01b0 r\u1ed1i lo\u1ea1n t\u00e2m tr\u1ea1ng, c\u0103ng th\u1eb3ng, m\u1ec7t m\u1ecfi, kh\u00f3 t\u1eadp trung.<strong> <a href=\"https:\/\/cares.docosan.com\/products\/vien-uong-bo-sung-vitamin-b-nat-b&amp;utm_medium=vien-uong-bo-sung-vitamin-b-nat-b&amp;utm_campaign=blogpage&amp;utm_id=mega\" target=\"_blank\" rel=\"noopener\">S\u1ea3n ph\u1ea9m b\u1ed5 sung Vitamin B<\/a> <\/strong>cung c\u1ea5p vitamin nh\u00f3m B gi\u00fap h\u1ed7 tr\u1ee3 ch\u1ee9c n\u0103ng th\u1ea7n kinh, c\u1ea3i thi\u1ec7n gi\u1ea5c ng\u1ee7, gi\u1ea3m c\u0103ng th\u1eb3ng v\u00e0 m\u1ec7t m\u1ecfi cho ng\u01b0\u1eddi b\u1ecb m\u1ea5t ng\u1ee7.<\/p>\n<p><em>Tr\u00ean \u0111\u00e2y l\u00e0 m\u1ed9t s\u1ed1 b\u00e0i t\u1eadp yoga ch\u1eefa m\u1ea5t ng\u1ee7 m\u00e0 Docosan g\u1ee3i \u00fd cho b\u1ea1n. Tuy nhi\u00ean, n\u1ebfu \u0111\u00e3 th\u1eed thay \u0111\u1ed5i l\u1ed1i s\u1ed1ng k\u1ebft h\u1ee3p v\u1edbi t\u1eadp yoga m\u00e0 t\u00ecnh tr\u1ea1ng m\u1ea5t ng\u1ee7 v\u1eabn kh\u00f4ng c\u1ea3i thi\u1ec7n, b\u1ea1n c\u1ea7n \u0111\u1ebfn g\u1eb7p b\u00e1c s\u0129 \u0111\u1ec3 \u0111\u01b0\u1ee3c t\u01b0 v\u1ea5n y khoa chuy\u00ean s\u00e2u h\u01a1n. H\u00e3y chia s\u1ebb th\u00f4ng tin h\u1eefu \u00edch n\u00e0y t\u1edbi m\u1ecdi ng\u01b0\u1eddi xung quanh nh\u00e9.<\/em><\/p>\n<p><strong>T\u00e0i li\u1ec7u tham kh\u1ea3o:<\/strong><\/p>\n<p><strong>1. A Restful Yoga Routine for Insomnia<\/strong><\/p>\n<ul>\n<li>Link tham kh\u1ea3o: https:\/\/www.healthline.com\/health\/yoga-for-insomnia<\/li>\n<li>Ng\u00e0y tham kh\u1ea3o: 05\/10\/2024<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Yoga gi\u00fap b\u1ea1n th\u01b0 gi\u00e3n nh\u1eb9 nh\u00e0ng v\u00e0 gi\u1ea3m c\u0103ng th\u1eb3ng sau m\u1ed9t ng\u00e0y l\u00e0m vi\u1ec7c v\u00e0 ho\u1ea1t \u0111\u1ed9ng. \u0110\u1eb7c bi\u1ec7t khi b\u1ea1n kh\u00f3 ng\u1ee7, c\u00e1c b\u00e0i t\u1eadp yoga ch\u1eefa m\u1ea5t ng\u1ee7 l\u00e0 gi\u1ea3i ph\u00e1p h\u1ed7 tr\u1ee3 gi\u00fap b\u1ea1n \u0111i v\u00e0o gi\u1ea5c ng\u1ee7 m\u1ed9t c\u00e1ch t\u1ef1 nhi\u00ean v\u00e0 hi\u1ec7u qu\u1ea3. H\u00e3y c\u00f9ng Docosan t\u00ecm hi\u1ec3u [&hellip;]<\/p>\n","protected":false},"author":71,"featured_media":140682,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"inline_featured_image":false,"footnotes":""},"categories":[312],"tags":[2131,2132],"class_list":["post-140635","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-than-kinh","tag-bai-tap-yoga-chua-mat-ngu","tag-yoga-don-gian-tai-nha"],"acf":[],"featured_image_src":"https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/10\/Khac-phuc-mat-ngu-voi-10-bai-tap-yoga-don-gian-tai-nha-600x400.jpg","featured_image_src_square":"https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/10\/Khac-phuc-mat-ngu-voi-10-bai-tap-yoga-don-gian-tai-nha-600x600.jpg","author_info":{"display_name":"\u0110\u1ed9i ng\u0169 bi\u00ean t\u1eadp Docosan","author_link":"https:\/\/www.docosan.com\/blog\/author\/duoc-si-quynh-chi\/"},"_links":{"self":[{"href":"https:\/\/www.docosan.com\/blog\/wp-json\/wp\/v2\/posts\/140635","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.docosan.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.docosan.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.docosan.com\/blog\/wp-json\/wp\/v2\/users\/71"}],"replies":[{"embeddable":true,"href":"https:\/\/www.docosan.com\/blog\/wp-json\/wp\/v2\/comments?post=140635"}],"version-history":[{"count":13,"href":"https:\/\/www.docosan.com\/blog\/wp-json\/wp\/v2\/posts\/140635\/revisions"}],"predecessor-version":[{"id":143718,"href":"https:\/\/www.docosan.com\/blog\/wp-json\/wp\/v2\/posts\/140635\/revisions\/143718"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.docosan.com\/blog\/wp-json\/wp\/v2\/media\/140682"}],"wp:attachment":[{"href":"https:\/\/www.docosan.com\/blog\/wp-json\/wp\/v2\/media?parent=140635"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.docosan.com\/blog\/wp-json\/wp\/v2\/categories?post=140635"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.docosan.com\/blog\/wp-json\/wp\/v2\/tags?post=140635"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}