5539 hatha yoga

I HC QUC GIA THNH PH H CH MINH TRNG I HC KHOA HC T NHIN

KHOA MI TRNG CHUYN NGNH KHOA HC MI TRNG

TIU LUN MN HC: SC KHE MI TRNG

e tai:

PHNG PHP CHA BNH V TNG CNG SC KHE BNG

HATHA - YOGA

GVBM: PGS.TS V HNG SVTH : NGUYN THANH TM MSSV: 0417080

THNH PH H CH MINH

12/2007

Phng Php Cha Bnh V Tng Cng Sc Khe Bng HATHA YOGA

SC KHE MI TRNG Trang 2

LI NI U Mt trong nhng chc nng thit yu ca mi trng sng l kh nng cha ng cc cht ph thi do con ngi to ra trong cuc sng v trong hot ng sn xut. Khi trong mi trng t nhin xut hin mt cht nhim th t bn thn n s t o thi cht nhim bng cc bin i vt l, ha hc, sinh hc v t iu chnh v trng thi cn bng, n nh. C th con ngi cng vy, c kh nng t o thi cc cht l xm nhp vo c th v t bn thn n c xu hng duy tr trng thi cn bng, gi vng mt mi trng bn vng, lnh mnh chnh l SC KHE. Th nhng, cuc sng con ngi cng vn minh, hin i th con ngi ngy cng vi phm th bo nhng quy lut ca thin nhin, quy lut vng ca i sng lnh mnh. Cng nh mi trng sng phi cha ng qu nhiu cht nhim, vt qu kh nng t lm sch, t iu chnh ca n. Sc khe chng qua l cuc sng trong iu kin thin nhin; bnh tt, tri li, l kt qu ca iu kin sng khng t nhin. Tic rng nn vn minh hin i buc chng ta phi sng mt cuc sng khng t nhin, c khi n, khi ung, khi ng, khi th v c trong cch mc qun o v nhu cu vn ng hng ngy. Hu qu ca n ko theo mt lot cc cn bnh thi i nh tiu ng, ung th, to bn, suy nhc th cht, suy nhc thn kinh, stress Nhng ngi chuyn ch v lao ng tr c thng hi yu v mng manh v th xc. Ngc li, nhng ngi ch ch ti bnh din vt cht, n ung nng n, cng hng ly mt trng thi khng lnh mnh. Trong nhng trng hp nh vy, bnh din vt cht v tinh thn thay th ln nhau trong mi quan h ca chng. Khi ta bit cch dung ha gia vt cht v tinh thn, lun lun duy tr mt trng thi cn bng cho c th, ta s t c sc khe hon m, trnh c mi bnh tt. chnh l ni dung ca phng php HATHA YOGA.



MC LC

LI NI U .................................................................................................................................................... 2

MC LC .......................................................................................................................................................... 3

L THUYT ........................................................................................................................................................ 4

1. HA THA YOGA L G?.................................................................................................................................................... 4 2. BNH TT NO CNG C NHNG NGUYN NHN TINH THN ..................................................................... 4

THC HNH ...................................................................................................................................................... 6

1. PRNYMA NHNG BI TP TH ..................................................................................................................... 6 1) Th bng .......................................................................................................................................... 6

2) Th phn gia .................................................................................................................................. 6

3) Th phn trn ................................................................................................................................... 6

4) Phng php th ton din ca Yoga............................................................................................... 7

5) Sukha Purvak (Bi Prnyma tin nghi) ........................................................................................... 7

2. CC ASANA T TH CA C TH.......................................................................................................................... 8 1) Th Padmasana (th hoa sen) ........................................................................................................... 8

2) Yoga Mudra (biu tng ca Yoga) ............................................................................................... 9

3) Supta Vajrasana ........................................................................................................................... 10

4) Ardha Matsyendrasana (Th vn mnh) ........................................................................................ 10

5) Matsyasana (th con c) ................................................................................................................. 11

6) Pashchimatana (th ci kim) ......................................................................................................... 12

7) Trikonasana (th tam gic) ............................................................................................................. 13

8) Bhujangasana (th rn h mang) ................................................................................................... 14

9) Shalabhasana (th con chu chu) .................................................................................................. 15

10) Dhanurasana (th ci cung) ........................................................................................................ 16

11) Shirshasana ................................................................................................................................ 17

12) Halasana (th ci cy) ................................................................................................................ 20

13) Simhasana (th s t) ................................................................................................................ 21

14) Shavasana (th xc cht) ............................................................................................................ 22

TI LIU THAM KHO .................................................................................................................................... 23



PHN TH NHT

L THUYT

1. HA THA YOGA L G?

C th chng ta c sinh ng bi cc dng dng v m, v khi cc dng cn

bng hon ton th chng ta khe khon hon ton. Trong ngn ng c ca phng ng,

dng dng c ch bng ch HA ng ngha vi Mt Tri, dng m l THA ngha l Mt

Trng. Bn thn t YOGA c ngha l s vic ni tip, thng nht. V th Hatha Yoga c

ngha l cch nm vng hai nng lng, mt (dng) ca mt tri, v mt (m) ca mt

trng, s thng nht hi ha, s cn bng hon ton ca chng v kh nng c th lm ch

hon ton nhng nng lng y.

Ngn tay ca ngi chi n piano bao gi cng c lp v c thc hn nhiu so

vi ngn tay ngi khng chi piano. Ti sao? V rng ngi chi piano luyn cho ngn

tay mnh c thc hn t nhng bi rn luyn kin tr. Ngi no tp Hatha Yoga cng

phi tp luyn kin nhn v gian kh qua hng ngy, hng nm, nhng l rn luyn hng

thc mnh n tng b phn trong c th. C ng phi kh nhc nh vy khng? C, bi

kt qu t c tht k diu, n khm ph trong bn thn mnh nhng nng lng b mt

lm ch dn dn nhng ci . N bit c nhng dng sinh lc vn ng trong c th

mnh v c s thng bng hon ton gia hai dng tc l c sc khe hon m.

2. BNH TT NO CNG C NHNG NGUYN NHN TINH THN

Bi l bnh tt xut hin t hin tng c mt trong hai dng sinh lc cao hn ci

kia, ta c th phn bit hai loi chnh: nhng bnh dng tnh v nhng bnh m tnh. Nu

ta lm mt mi sinh lc ca th xc bng cch sa vo hot ng nhc dc qu hoc mt

cng vic tinh thn qu , th t c s t chy gia tng. C th kit sc v ri vo tnh

trng m tnh. Sc khng ca n qu yu. Trong nhng bnh m tnh c: bnh lao, vim

chng kinh nin, nhng chng d ng, u d dy, u rut Thi k khi phc sau bnh, bnh

suy nhc thn kinh, nhng trng thi trm tr, suy sp cng l iu kin m tnh.

iu kin ngc li s xy ra khi v mt l do no , sinh lc b suy gim n ni cc

t bo c th v thiu mt lc tp trung, chy tn lon v hp thnh cc khi u, v ung th.

Kt qu t cng l mt trng thi m tnh ca c th nhng ta phi tm nguyn nhn, t

trng thi ngc li. Nhng bnh dng tnh ni chung thng l nhng h hng cp tnh

km theo st cao, tc l nhng chng vim nh vim phi, amian, vim thn, vim dy

thn kinh v nhng bnh ly km theo st cao nh bnh vim no, bnh si.



C nhng bnh lng tnh trong trng thi dng tnh v m tnh ni tip nhau,

nh trng hp st rt ng nc, hoc khi c m trong c th v mt cn st cao hn 380C

chuyn sang nhit thp di mc bnh thng.

C th u tranh thng xuyn to th cn bng. V d, nu c th ang trng

thi m tnh v b nhim lnh v khng th t v chng vi khun, c th t bo v pht ra

mt lng ln dng in dng v trng thi c th tr thnh dng: chng ta b st cao.

Mt u th t ngt v dng dng gy ra chng xung huyt v cc chng vim. Tuy nhin

ci tiu dit cc vi khun t tp trong sut trng thi m tnh v dn dn th cn bng

c ti lp.

Trong thi gian mc cc chng vim nng, khi cc vi khun b tiu dit v vic qu ti

dng dng khng cn thit na, s xy ra mt bc quay ngot sang trng thi m tnh,

nhit h di mc trung bnh v mc d cn bnh bn thn n b vt qua, ngi m

trong trng thi khn cp do s chuyn i tn bo v khng c chuyn tip dn dn gia

cc dng in.

Tip theo cc bnh dng tnh thng l mt trng thi m l thi k dng

bnh sau au m. Nu chng ta hp th mt nng lng no qu mc cn thit cho c

th, s xy ra phn ng mnh v th cn bng ch c th ti thit dn dn. Tuy nhin nu

chng ta ngn cn mt cch c thc, bnh tt hon ton khng th xy ra cht no.

S tha ca bt k ca bt k nng lng no d do ri lon tm linh ko di, hoc

do mt trng thi tm thn thng xuyn, cng ny sinh nhng tnh trng suy gim nghim

trng ca c th v bnh nng. Nm 1879, mt gio s M - bc s Gates cng b kt

qu ca nhng th nghim ca ng v lnh vc ny. ng hng hi th ca mt bnh nhn

vo mt ng nghim p lnh v cho n ngng t. Trong nhng iu kin th bnh

thng, cht it rhodopsine khng li cn b ng k no. Nhng khi bnh nhn ni

nng, trong ng nghim c mt cht cn mu nu nht, chng t s xut hin ca mt ha

cht no trong hi th ngi bnh, sau cn xc ng t ngt. Chch vo c th mt

ngi khc hay mt con vt, cht ny gy co git ln. Bc s Gates vit: Qua cc ln th

nghim ca ti v sut thi gian hnh ngh ca ti, ti tin rng nhng trng thi a cm gy

nn bi ni nng, cu gt v nn lm xut hin trong c th nhng yu t c hi, cn

nhng tnh cm khoan khoi s tha mn, nim vui sng, thoi mi, tnh yu v nhng

t tng hi ha, tc ng n nng lc cha khi bnh ca c th.

Ngay phng Ty ngi ta nhn xt rng c mt s ngi khng c bnh tt.

Nhng ngi ny c tr ra. C ngha l nhng ngi ny, cc dng m, dng thng

bng hon ho v s khng ca h chng li mi s tn cng. Nhng ngi tp

Hatha Yoga khng chng li vi trng bng cc phng tin ha hc. H bit rng git vi

trng l iu v ch nu sc khng bnh tt cp thp, bi v nh th cng lu bao

nhiu th cc vi trng cng sinh si ny n gp bi v s tn cng c th v nh th bnh tt

l mun thu. Nhng nh Yoga phng bnh bng cch gi thng bng gia cc dng m

dng, hoc ti lp thng bng nu c b ph v v nu bnh tt xut hin. Bng cch

y, c th s thng bnh tt bng sc mnh ca ring n v bao ph mt trng thi khe



mnh thng xuyn. Bi vy chng ta phi bt u t tinh thn ca chng ta ng ca

n.

PHN TH HAI

THC HNH

1. PRNYMA NHNG BI TP TH

1) Th bng

M t: T th ng, ngi hay nm, thc hng vo vng rn. Lc th ra th tht

bng vo. Sau ht vo t t bng mi, ng thi c honh, thnh bng phnh ra v nh

th l phn gia phi cha y khng kh. Khi th ra, thnh bng li tht mnh vo v x hi

khi phi qua l mi. Trong phn th bng, ch c cc thy di phi l y khng kh v ch

c bng l thc hin cc ng tc sng ln nhng ngc th bt ng.

Hiu qu iu tr: Tim th gin tuyt diu. Gim cc chng tng huyt p, kch thch

tiu ha, iu ha hot ng ca rut, mt cch xoa bp bn trong tuyt vi i vi cc c

quan bng

2) Th phn gia

M t: ng, ngi hay nm. thc hng v pha hai bn cnh. Sau khi th ra th

ht vo chm bng mi, ng thi gin cng sn sang hai bn. Khi th ra co hai bn sn

li v nh vy p y khng kh ra bng mi. Trong th phn gia, chnh phn gia ca hai

l phi cha y khng kh, cn bng v vai lc bt ng.

Hiu qu iu tr: Gii ta qu tim khi b nn p, mu ti mt lu thng trong gan,

d dy, lch, ti mt, thn.

3) Th phn trn

M t: ng, ngi hay nm. thc hng v pha 2 bn l phi. Sau khi th ra, ht

vo trong khi nng t t hai xng n gnh v hai vai, khng kh lt qua mi vo y

phi pha trn. Khi th ra, t t h hai vai xung v tng khng kh ra ng mi. Trong li

th pha trn, bng v phn gia ngc nm yn.

Hiu qu iu tr: Lm mnh khe nhng mt bch huyt ca phi, thng kh hon

ton vng trn phi.



4) Phng php th ton din ca Yoga

Thc hin: ng, ngi hay nm. Dng thc nh thc thn th chng ta theo

nhp u a dao ng ca hi th ra v hi ht vo. Nh vy chng ta thc hin mt s

thng bng hon ton. Sau khi th ra, ta ht vo bng mi t t va m n 8, chuyn tip

tun t cc li th bng, th pha di v th pha trn b sung ln lt ci n lin ci kia

thnh mt ng tc cun sng (Purka): trc ht n bng ra, ri gin n sn v cui

cng nng xng n gnh ln. n lc ny th bng tht vo nh nhng, ri ta li bt

u th ra (Rechaka) nh lc ht vo, tc l trc ht tht bng ri co lng ngc li v cui

cng h vai xung, trong khi th hon ton bng mi. Trong li th Yoga ton din, tt c

b my h hp, tc l cc thy phi di, gia v trn ca phi u hot ng thng nht

mt kiu chuyn ng ng u. Gia hi th ra v hi ht vo, ta c th nn th lu chng

no m ta vn cm thy d dng.

Tc dng cha bnh: Cc gic yn tnh rt ln. Hon ton lm phi thng kh, mu

c cung cp thm oxy to nn mt s cn bng gia dng m v dng, ton b h thn

kinh c yn tnh, iu ha v gim nhp p ca tim, h huyt p v kch thch tiu ha.

Tc dng tm l: H thn kinh c th thi v nh hng tt ti trng thi tinh

thn. Chng ta cm thy trn y yn tnh, bnh an.

5) Sukha Purvak (Bi Prnyma tin nghi)

Thc hin: Ngi theo th Padmasana (th hoa sen) t ngn tay tr tay phi vo

gia trn, gia hai lng my. Th ra mnh bng ri bt l mi phi bng ngn tay ci ca bn

tay phi, v ht vo bng mi tri trong 4 ln mch p. Sau khi nn th trong 16 ln mch

p, th mi phi ra, ly ngn gia vo mi tri v th ra bng mi phi trong 8 ln mch

p. Gi yn khng ng y cc ngn tay, ht vo bng mi phi trong 4 ln mch p v

nn th 16 ln mch p. Sau bt mi phi v th ra bng mi tri trong 8 ln mch p.

Gi cc ngn tay khng ng y, li ht vo bng l mi tri trong 4 ln v nn th 16 ln

mch p. Sau th ra bng l mi phi trong 8 ln mch p v c nh th tip tc.

Sukha Purvak



Tc dng cha bnh: Cc lung m dng c t vo th ht sc cn bng. Bi

tp ny phi c thc hin mt cch c thc v khng bao gi c qu 3 ln. Nhng

ngi yu phi phi chn cch th theo nhp 8-8-8, m khng c theo 4-16-8, hoc ch

n 8 m khng gi hi ln no.

Tc dng tm l: Cc k mnh m. Nhng kh nng tinh thn v s linh hot ca

chng c tng ln nhiu ln.

2. CC ASANA T TH CA C TH

Nhng bi Hatha Yoga phi c tp trn t cng v khng nn tp trn nm

hoc trn ging ivng. Ngi n tp trn mt chiu chiu con hay thm kh m cha c

ngi no dng n. H bt u bi tp bng cch nhp tnh

1) Th Padmasana (th hoa sen)

Padmasana

Thc hin: Ngi trn mt t, a bn chn phi ln i tri

v bn chn tri t qua bn chn phi ln i phi. Chn cng p

gn bng, bi tp cng d lm. n , hoa sen tng trng cho

s thanh cao, tinh thn trong sch, vt ln trn nhng bn nng

thp hn. Bi tp ny duy tr trng thi thng bng gia cc dng m

dng v tng hiu qu ca cc bi luyn th. thc tp trung trong

tri tim. Va th u u, va ngi yn tnh m khng c t

tng lng bng. Khng ngh ngi, khng ni nng, khng hnh



ng, bi tp s gip tng tr c mt sc mnh to ln v tch cc, c th so snh vi mt

con sng ln bt ng trn qua .

Tc dng cha bnh: n nh v mt tinh thn v th xc, h thn kinh th thi

hon ton. Hiu qu thay i ty theo cc bi luyn th gn vi t th hoa sen.

2) Yoga Mudra (biu tng ca Yoga)

Yoga Mudra

Thc hin: Ngi hoa sen, t hai gt chn vo phn di bng, v ht vo theo kiu

yoga. Va th ra va ci t t, chm trn di t, va a hai bn tay ra sau lng v nm

c tay phi bng cc ngn tay tri. Dng t th ny v nhn th cng lu cng tt. Ri

ngng ln t t v ht vp thng th, kt thc bng th ra nh nhng.

Tc dng cha bnh: t cc c quan trong bng b lm sai lch tr li ng v tr.

Hiu qu phc hi nh s xoa bp c, t bn trong v bn ngoi v sc p ngang bng. Bi

Yoga Mudra pht trin mnh m cc c bng v tng sc mnh cho vng ngang lng. Tc

dng rt ln v mt tinh thn, c li mt cch k l i vi ai c khuynh hng kiu cng,

lm mt tnh kiu cng.



3) Supta Vajrasana

Cc bc thc hin Supta Vajrasana

Thc hin: Qu xung t, hai chn choc ra, ri ci thp ngi xung n lc ngi

trn t gia hai gt chn. Tip n da vo 2 cnh tay v 2 khuu tay n ngi ra sau,

pha sau u chm ti t. Qung 2 tay ra sau gy th nh nhng, v gi t th ny cng

lu cng tt. Hng thc ti m ri dng v vng tim.

Tc dng cha bnh: Lm cng ton b 2 chn, c bit 2 u gi v 2 i, kch

thch dy thn kinh di da. Cc mao mch c ti mt v hot ng ca l chn lng

c tng cng. Do chn tay cong gp mnh nn mch mu chy chm li trong t chi v

mu trong c th b tng mnh v trung ng thn kinh ca m ri dng. Bi tp ny kch

thch rt cao v c sc ti sinh ln, c hiu qu rt tt cho nhng ngi c h thn kinh suy

nhc v hot ng cc tuyn hch khng y .

4) Ardha Matsyendrasana (Th vn mnh)

Thc hin: t gt chn tri di i chn phi, cng chn tri t ngang trn mt t,

sau a bn chn phi qua trn i tri v t lng bn chn xung t. Lc , ngc

quay v bn phi, v bn tay tri nm ly mt c chn phi. Ri t t quay lng v u sang

phi. Ri a cnh tay phi ra sau. Hng thc ti ct sng v th u n mc d lc y

ngc ang b p. Gi t th ny n khi bn nng cm thy . Ri thay i 2 bn chn

v cng chn v tp li cho pha bn kia.



Ardha Matsyendrasana

Tc dng cha bnh: Chng ta ch c th duy tr ct sng c khe mnh hon

ton khi chng ta rn luyn n trong mi hng c th. Vy m ct sng ch c th un bng

6 cch: ng trc, ng sau, bn tri, bn phi v vn sang tri, vn sang phi. Bi Ardha

Matsyendrasana l bi luyn duy nht vn ngi sang tri v sang phi. Bi ny lm bin

mt tt vo ct sng, c hiu qu tt i vi ton b h thn kinh, vi gan, ty, l lch, rut,

thn. Mu trn v pha cc t xng sng v cc dy thn kinh ta ra t ct sng c

tng cng ti a, do gy mt tc ng iu tr v thanh xun ha ton b c th.

Tc dng tm l: Lng t tin, qu quyt v kin nhn.

5) Matsyasana (th con c)

Thc hin: T t th Padmasana v da vo 2 khuu tay, o ngc ngi sau n

khi nh u chm t, ngc n. Ly tay nm ly cc ngn chn. Th nh v trnh mi cn

thng. Hng thc vo tuyn gip trng.



Matsyasana

Tc dng iu tr: Lm gy mm mi, trong lc cc c c c cng ra v pha

i lp. C lng co li, c ngc v bng c cng ra do th c u n trong khi tp.

p lc v pha sau do u to nn lm cho mu chy nhanh trong cc c quan c. Mu t

tim tr v vp phi cc tr ngi ln v do tch li c v ty ra rt sch tuyn gip

trng, cc amian. Bi tp tuyt vi chng cm phong hn v vim amian.

Matsyasana bin th

6) Pashchimatana (th ci kim)

Thc hin: Nm nga, gi hai tay ln v ko tr li dc theo thn th t nm trn

mt t, v ht vo theo kiu Yoga ton din. Ri va yn tnh th ra, va dng thn ngi

ln v ci xung pha trc cho n khi cc ngn tay chm cc ngn chn, hoc tay nm

c mt c chn. u gi khng c gp, ci u ra pha trc cho n khi chm u

gi, khuu tay chm t. Ri va ht su mt ln na, dng thng ngi ln v lt nga thn

mnh t t n khi lng chm t, 2 cnh tay p dc theo chiu thn mnh th ra v th

gin. Hng thc vo m ri dng.



Pashchimatana

Tc dng iu tr: Rt tt cho c quan bng. C tht lng ln v nh, xng mng

ngang lng c bng dc 2 bn v c trc trng u c tng cng mt cch k l v

chng hon ton c co li v c gi nh vy trong sut bi tp. Bi tp ny cng c hiu

qu i vi dy thn kinh vng di thn. Cc c quan cc cc im di cng, cng nh

vng tht lng v vng xng chu u c iu khin bi cc trung tm thn kinh vng

tht lng v xng chu. T th Pashchimatana dui v tng cng cc dy thn kinh .

ng thi cc ri lon chc nng ca d dy, gan, l lch, thn v rut u c ngn chn.

Bi tp v gi i vi vic chng to bn v vim ng rut. Bnh n khng ngon v thiu

cht b gan, thn u c cha lnh. Theo nhn xt ca cc bc s trong vin n

nghin cu Yoga, bnh tr v bnh i ng u c chn ng v thm ch cha khi.

Nu tp nhiu ln, bi ny l mt bin php hiu nghim gim m tch t xung quanh

bng. Nhng c hai bn bng do c gng vn ng lm cho hng mnh d v rt cn i.

Cc c quan sinh dc, trc trng, hch ca bng quang (tuyn tin lit), t cung, bng i,

v cc dy thn kinh ca chng u c ti rt nhiu mu v trng thi ca chng tt ln

rt nhiu. Ct sng tr nn do dai. Nhng ngi mi tp, nht l nam gii, thy t th ny

kh lm, nhng rn luyn u n s lm mm mi nhng ct sng cng nht. Do bi tp

rn luyn tt cc c bng, t th Pashchimatana c cc nh Yoga gi rt ng l ngun

sinh lc.

7) Trikonasana (th tam gic)

Thc hin: ng, chn dng, gi ngang 2 tay sang 2 bn, lng bn tay nga. Trong

sut bi tp 2 tay ko di theo mt ng thng ngang vai. Khi a tay theo th , ht vo

theo kiu Yoga ton din. Th ra, nghing mnh sang phi cho n khi cc ngn tay phi

chm ngn chn phi. Trong t th ny, gi 2 cnh tay theo chiu thng ng, v quay mt

ln trn cao. Khi tr li ng thng th ht vo, ri sau khi ngng li mt cht, li th ra

nhng nghing mnh sang tri cho n khi cc ngn tay phi chm ngn chn tri ri li

ng thng va ht vo ri t t h tay dc theo thn ngi, va th ra. Hng thc vo

ct sng.



Trikonasana

Tc dng iu tr: Luyn ct sng pha hai bn. Cc c hai bn ngi ln lt un

cong v gin ra. Thn gp sang phi v sang tri v tt c c lng gia cc xng sn

u c hot ng. Cc t sng u chu mt sc nn v sc cng pha hai bn. Ct

sng mm do hn, cc xng v cc c hai bn hng c ngay ngn. Sau khi b bnh

truyn nhim, y l mt bi tp y nhanh giai on hi phc sc khe, v n h tr cho s

tiu hy cc cht c tch li trong c th. N cn tng khi th xc nhiu trng thi bnh

tim tin trong c th.

8) Bhujangasana (th rn h mang)

Bhujanga ngha l rn h mang. Gi nh th v dng ca asana ny ging nh rn h

mang ang ngc u phnh mang.

Thc hin: Nm p sp, hai lng bn tay p xung t, cnh di vai. Ht vo kiu

Yoga ton din, ng thi ngng u ln t t, cng cao cng tt. Va co c lng, va nng

vai v thn mnh dn dn, v khng cn ta vo 2 cnh tay, ta nga ngi ra sau. Hai cnh

tay n thun ch gi ta khi ng xung t. Khi tp ta cm thy c sc p cc i

gy dn dn gin ra n tn pha di ct sng. Sau khi n ngi, c th mn 2 tay nhn

mnh cho nga cong thm cho y , tuy nhin phi gi vng rn st gn mt t. Khi

t th ny v nn hi t 7 n 12 giy, th bt u th ra t t ri h dn ngi xung tr

v t th nm ngang lc u. Trong khi tp hng ch trc ht vo tuyn gip trng,

hng dn dn xung pha ct sng khi ct sng cng lc cng n cong, cho n khi tp

trung cui cng v pha ct sng ngang vng thn.



Bhujangasana

Tc dng iu tr: Khi ang t th rn h mang, p lc trong bng tng ln v

hai c trc trng ca bng co li. Mu dn v pha ct sng v h thng giao cm c kt qu

nh mt cuc ti sinh ca bng v ton thn mnh. Dn dn do thc hnh kin tr, ta lm cho

ct sng khi cng hay vo lch. Bi tp ny cng c hiu qu tuyt diu cho cc c nm

su trong bng v lng. Tt c cc t sng, cc dy chng, cc gn u co li v buc phi

lm vic. Thn cng c ti sinh v nhn c mt lng mu ln dn v. n ,

asana ny hay dng n ngn chn s hnh thnh si thn. Trong qu trnh bi tp, mu b

y ra khi thn, nhng khi c th quay tr li t th ban u, mt lung mu x ti v qut

sch nhng g cn lng ng . Tuyn gip trng c kch thch v mi ri lon chc

nng c iu chnh. Nhng ngi b bu c (sng tuyn gip trng) khng nn tp

asana ny.

Tc dng tm l: Bi tp ny dng pht trin lng t tin v chin thng mc cm

t ti.

9) Shalabhasana (th con chu chu)

Shalabha ting Phn l con chu chu.

Thc hin: Nm sp, mi v trn chm t. t hai nm tay trn mt t cnh i.

Ht vo ton din, nn hi v va hai nm tay trn t, va gi hai cng chn cho tht cao

v gi tht thng trong vi giy, ri quay tr li t th ban u v th ra. Bi ny i hi mt

s c gng ln, nhng hiu qu ng kinh ngc. Hng thc v pha trn khung chu v

cc t sng pha di.

Shalabhasana



Tc dng iu tr: Mt trong nhng hu qu ca i sng hin i l phn ln nhn

loi b to bn. Cuc sng ngi lun mt ch trong nh gy nn tnh trng yu ui cho cc

thnh bng, bi v thiu luyn tp lm mu lu thng km, v ngn tr cc dy thn kinh rut

lm nhim v kch thch. a s cc asana u c tc ng tt i vi rut, v th

Shalabhasana rt c hiu qu v mt ny. Khch thch mnh m cc c quan ni ti, chm

dt cc bnh to bn nng nht. S cng thng tp trung tc ng vo cc tuyn tiu ha

nm dc theo ng tiu ha v lm mu trn vo cc mng nhy.

T th ny lm cng tt c cc c dui v nhng c co lm chn tay co li c th

gin, p lc tng khoang bng, v cc dy thn kinh c tng cng pha di thn,

vng tht lng v cc t di. y l mt bi tp u vit nht dnh cho cc c lng. Cc

hiu qu khc th cng ging nh t th Bhujangasana, nht l vn ty ra v thanh xun

ha thn.

10) Dhanurasana (th ci cung)

Dhanuo ting Phn l ci cung

Thc hin: Nm sp, ht vo t t, a hai cnh tay ra ng sau, ri nm ly hai mt

c chn, bng cch un cong lng nh ci cung, v gi th ny tht lu. Trong khi tp, th

thong th v hng thc v pha xng chu.

Dhanurasana

Tc dng iu tr: C tc ng rt kch ng trn cc tuyn ni tit. T tuyn gip

trng, n tc ng ln tuyn c (tuyn sau xng m c), rn, gan, thn, tuyn thng thn,

l lch v nht l cc tuyn sinh dc, lm tng sc mnh v sc hot ng ca cc b phn

. c bit c li trong trng hp suy gip trng v cng kch thch cc tuyn ni tit khc.

Do c ch trong trng hp i ng, giai on u ca bnh bt lc khng con ci,

i vi n ng v n b, nhng triu chng v ng sinh dc do tui cao hay ht hnh

kinh, s xut hin chm li nhiu v tui thanh xun do ko di n tui kh cao.



Nhng a tr chm hiu cn luyn tp bi ny hng ngy, v s kch thch thng

xuyn tuyn gip trng to iu kin tt cho s pht trin ca n v lm cho no hot ng

tt hn. i vi ph n. i vi ph n, bi tp rt tt trong trng hp ri lon kinh nguyt

hay kinh nguyt khng u. Ct sng cng nh cc trung tm thn kinh c tng cng v

tnh n ha ca thn kinh c duy tr. Hiu qu kch thch hot ng cc hch, cng nh s

dui v co c c khuynh hng ngn chn s hnh thnh cc nhm m. Do , bi ny l

mt loi thuc tt nht chng bnh bo bu. Hiu qu ca n c th c tng thm nu

km theo hot ng u a nh theo chiu dc. Lc u th rt mt v ct sng khng c

do nh , nhng nu tp luyn kin tr th ta c th lm tt c. i vi nhng ngi sng

mt cuc i tnh ti tr tr, bi ny l mt gii php, bi v n loi tr cc au n do mt

nhc gy nn. T th Dhanurasana khng c tp i vi ngi b bnh sng tuyn gip

trng (bu c) v i vi nhng ngi c mt tuyn ni tit no hot ng qu sc. Mi

bt u tp th cn ht sc iu , v ch dn dn tng thi gian tp mt cch ht sc tun

t. Bi tp ny np nng lng sng cho m ri dng.

11) Shirshasana

Ting Phn, Shirsh ngha l u, c th coi Shirshasana l th ng bng u ca

cc nh Yoga.

Thc hin: Qu chp tay lng mi ngn an vo nhau v t hai bn tay trn mt

t trc mt mnh. Cui xung pha trc v chi u xung t sao cho cc ngn tay lng

vo nhau ly nh u. Da vo hai bn chn, y hng ln cao ri nng bng hai bn

chn ln v gp u gi cho n khi cm thy s thng bng, m ngi vn trn u.

Duu t t hai chn da ton b thn mnh vo th thng ng v gi t th ny tht lu

trong chng mc cha phi c gng c bit no. Th yn tnh v t t. Mun tm li t th

bnh thng, gp thn mnh trc tin cho cao ngang vi hng, ri ngang vi u gi cho

n khi qu tr li trn mt t. Lc ny ta c th ngh ngi bng cch t ln nm tay ci n

chng ln ci kia trn mt t, trn t trn. Quan trng nht l khng c ri ng

huch mt cch th bo bi v s va chm nh vy s ph b li ch l ra c th rt ra c

t bi ny. Cng v l do ny, khi trng thi ngh ngi trn mt t, khng nn vng ng

dy t ngt, m nn gi t th ny trong vi giy vic lu thng mu ly li c mc

bnh thng.



Cc bc thc hin Shirshasana

Tc dng iu tr: Asana ny khc asana khc ch n nhn mnh vng no l ni

c nui dng nhiu mu dng kh. C quan quan trng nht trong cuc sng trn tri

t l no. y l ni thng xuyn ca thc chng ta, vy m chng ta cn t quan tm

ti n qu. Kh nng tr lc, th gic, thnh gic, s hot ng ca tt c cc gic quan, ng

tc hon ho ca t chi, sc mnh ca cc c quan sinh dc, tt c ty thuc vo cht

lng cc trung tm thn kinh nm trong u. Trong tt c cc asana, th Shirshasana l

bi tp m bo cho s pht trin hon ho khi c cho tr em v mt trng thi sc khe

thng xuyn v tinh thn i vi ngi ln.

Trong cc hot ng bnh thng xy ra, tri tim phi c gng to ln nhm vt trng

lc nui dng u bng mu. Chng ta ch vic nm di thi cng lm cho nhim v ca

n nh i rt nhiu, nhng ngay vic ny na, nn vn minh lm h con ngi v

tch n ra khi cuc sng trc y ca n. Con ngi vn minh khi nm ng cn t mnh

1 2

3

4

5



ln mt ci gi, nhng nh vy n ngn no nhn phong ph rt cn thit cho n. a s

nhng ri lon thn kinh nng ln th gii vn minh chng ta u do no khng c

nui dng y . Trc ht chng ta cm thy hi mt nhc, ri km tr nh, u c v

tay chng ta bt u run, th gic, thnh gic v cc gic quan khc bt u cn nht. Tip

theo l cc ri lon trong cm gic thng bng, trong vn mch (huyt qun vn ng thn

kinh), bnh thn kinh suy nhc, lon thn kinh (hystrie), chng u ut, suy sp tinh thn, tt

s ch kn (chng s hi v c n) v cc chng hay s hi khc v nguyn nhn l no b

coi nh nh vy.

Shirshasana

Ngay t bui tp u tin, bi Shirshasana em li mt lung mu phong ph ti

no, mt, tai, mi, ming, amian, tuyn gip trng, ti nh ca hai l phiTh lc c

phc hi v tng cng. Nhng ting vo ve trong tai khng cn na v c bnh suy nhc

thn kinh, bnh mt ng cng bin mt. Tri tim nh i c mt phn cng vic nng nhc

ca mnh, c ngh ngi v thm m nng lng mi. Cc c quan ca bng bi l do

trng lc nn lc bnh thng c ti nhiu mu (v mu khi chy tr xung lm rng cc

mch mu), nhng trong bi ny th chng li trn cc c quan khc, nn chng c san

s bt mt lng mu tha. Cc mch mu mt ln na co li v ly li tnh n hi ca

chng. Nhng thc nghim v y hc chng minh rng cc mch mu ny c kh nng ti

sinh k l. Nhng ngi b sng gin tnh mch s nhn thy rng bi Shirshasan d ch tp

mt ngy vi pht cng c hiu qu k diu v bnh tr v cc trng hp gin tnh mch

nng. Nhng tnh mch b gin s co li v cc thnh mch ca chng s tr li bnh

thng. Luyn Shirshasana mt ngy ba ln c th cha khi bnh gin tnh mch nng

nht. Nhng ngi do ngh nghip buc li ng lu (nha s, th iu khc, th mc, bi

bn c ph) c th trnh bnh gin tnh mch nu thc hnh asana ny nhiu ln trong

mt ngy, c bit sau bui lm ca h. i vi ph n, Shirshasana gip h trnh mi e



da thng xuyn v s nhc nhi v vim sng t cung. Nhng lng mu d tha, lu

thng tr tr u phi xoay hng, v cc c bng di c du i v gin ra. Bi tp ny

cng c ch cho thanh nin tui dy th v nhng ngi mun sng mt cuc i tit dc.

Mu tha c gii ta khi cc c quan sinh dc, v c phn phi bi b cho no, cn

cc ngh v ham mun ca h b chuyn hng khi cc iu bn lng dm dc. Khng

th lp c mt bng y cc kt qu k diu t c do tp Shirshasana. V s

nhng hc tr Yoga c tr ha v hi sinh, tr li hng hi lao ng, k c nhng ngi

n mt tui no hoc ngay c nhng ngi cao tui, cm thy bng nhin c

gii phng nhng triu chng suy nhc thn kinh nng.

12) Halasana (th ci cy)

Halasana ting Phn l ci cy. V asana ny c dng nh ci cy n nn c

gi l t th ci cy.

Thc hin: Nm nga, hai tay dui thng, lng bn tay trn mt t dc theo bp

i, th ra nh nhng v nhc i bn chn ln sao cho cc ngn chn vt qua u chm

ti t. Tay v bn tay vn gi st mt t. l ng tc th nht ca Halasana. tip

tc, gi nguyn t th ny trong 10, 15 giy va th thong th v u u. ng tc th hai

kh hn. Lc u ta bng lng mc t ngn chn trn mt t v gn vi u, gi y ta

a ngn chn tht xa v pha sau. Th su v cn thn khng gp u gi. ng tc

th hai ny, trng lc c a qu na khi chiu cao ca ct sng, nhng ng tc th

ba tip theo, ta y hai bn chn xa khi u hn na, d nhin u gi lun lun tht thng

cng, lc ny hai tay gp li, bn tay xp cho sau gy. Gi t th ny trong vi giy, cng

lu cng tt, nu khng thy mt mi, ri t t m ra cho n khi hai chn tr li t th ban

u.

Halasana

Tc dng iu tr: Trong nhiu asana, cc bi Bhujangasana, Dhanurasana,

Shalabhasana u p pha lng ca ct sng v ko gin mt trc. T th Halasana li

hon ton ngc li, p mt trc v gin mt lng. Nhng bi ny c hiu qu tt trn tt

c cc t sng bi v mi ng tc, tc dng co v gin li em ti cho tng b phn

khc nhau ca ct sng. Lm nh vy mu lu thng c i mi v cc trung tm quan

trng nht nm dc ct sng c nui dng bng mu mi. iu gii thch kt qu l



lng ca Halasana. N gip ta xua ui tc khc tnh trng mt nhc v kit sc. Chng ta

cm thy ti mt ngay lp tc v nm vng hon ton nhng kh nng th cht ca chng

ta. Bi tp tuyt diu ny khng ch c li cho cc dy thn kinh ct sng m c li trc tip

n c bn thn cc t sng. Ai c ct sng lch vo do cuc sng ti ch, t i li c th t

cha bng bi tp ny. Nhng loi ct sng hay bin dng ct sng tr em c th c

sa cha mt cch k diu. C th tr li cn xng hon ton, ng thi mt trng thi

thng bng c thit lp gia cc dng m v dng. S co v gin cc c lng lm

chng hi sinh v thm khe khon. Cc c quan bng b nn cht v tng cng ti mu.

Bi ny tr ha cng mt lc nhng tuyn sinh dc, l lch, ga, mt, thn v tuyn thng

thn. Trong cc trng hp tiu ng nng, c th hon ton khng cn iu tr bng

insullin.

Ngi ta cng trnh c nhng tn tr m thn mnh v hai bn hng, cho nn

ngi no c bit quan tm v ng nt ca mnh s c li ch khi thc hin hng ngy

bi tp ny nu mun gi tr p v th cht. Tt c cc c quan ngc v c u c th

lm cho khe ra. Hot ng ca no c kch thch v nhng ri lon do bnh thiu mu

mo s bin mt. Rt nhiu trng hp cc chng nhc u cng bin i rt nhanh. y l

mt trong nhng bi u vit pht trin sng lng v cc dy thn kinh lng.

13) Simhasana (th s t)

Thc hin: Va ko li v pha sau, va t u li vo hm trn, sau ci u

cho chm cm vo ngc, th li c sc tht di, ri tht li vo trong ming mt ln na

rt mnh, t u li vo hm trn. Th li v tht li nh vy t 10-12 ln, mi ln ng

qun tht li li ng sau v t vo hm trn.

Simhasana

Tc dng iu tr: Khi ln, ngi vn minh khng bao gi cn th li na, tr

khi bc s bt ni A. y l mt sai lm. Cng nh i do chi khng pht trin c

bp i v kheo chn, li cn c rn luyn nhiu hn ch khng ch nh vo vic ni v

nhai. l iu cn ch nu ta mun duy tr sc khe. Nhng cng trnh nghin cu thc



hin bi Shrimad Kavalayananda Lonavla chng minh hiu qu iu tr sau y: l

mt bi tp tt cc c c c nhiu mu nui dng. Nhng dy thn kinh v cc

hch c tr nn khe mnh hn. C hng v thanh qun c xoa bp c bit. Tuyn

gip v cc hch ph ca n c tng cng. Thnh gic tinh tng hn v vic tit nc

bt y hn. C hng c ty ra v cc chng amian mi pht sinh u c loi

tr.

14) Shavasana (th xc cht)

Ting Phn Shava l xc cht. Gi l t th xc cht v ngi ta luyn bi ny ngh

ngi v th dui sau khi tp tt c cc bi khc.

Thc hin: Nm nga, hai tay dc theo thn mnh, bn chn st nhau. Lm gim

nhp th cng chm cng tt nhng khng c sc ngh ngi. Bt u t bn chn, th gin

tng c mt ca bn chn, va tp trung t tng lin tip vo tng c ca c th: bn

chn, bp chn, u gi, i, bng, tay, vai, c, u, ri b chng mt cch c thc

chng th dui v duy tr th gin hon ton. C th th gin n ni ta khng thy n tn

ti na.

Tc dng iu tr: y l bi tp th gin hon m nht v ta khng c qun

rng: pht trin tt, c bp cng cn th gin nh cn hot ng. S lu thng mu trong

lc th gin tnh trng thng bng hon ton v s phn b c iu ha, tnh trng tng

huyt p nhanh chng bin mt. Cng vic bm mu ca tim c d dng hn nhiu v

bn thn tri tim cng c thoi mi.

Shavasana



TI LIU THAM KHO

1) S. Yesudian, E.Haich, 1992. YOGA Th thao Sc khe. NXB Th Dc Th Thao.

2) Desmond Dunne, V Lang (dch), 1968. Yoga Thc Hnh. NXB Khai Tr.

3) www.freudeamleben.eu/pl/asan_jogi.php

4) www.yogacards.com/yoga-postures-2.html

5) www.asana-yoga.es/posturasfiles/

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