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4 bài yoga hay giúp khôi phục năng lượng

Tập luyện thể dục thể thao là một phần trong cuộc sống của chúng ta, tập luyện thể dục thể thao vào buổi sáng giúp mỗi người tỉnh táo, có thêm năng lượng cho một ngày hoạt động, làm vệc hiệu quả. Tập luyện thể dục thể thao vào buổi chiều giúp chúng ta cảm thấy thoải mái, giảm tress sau một ngày làm việc vô cùng mệt mỏi.
Tập những bài tập Yoga sẽ tiếp thêm sinh lực cho bạn trong một ngày làm việc và học tập, giúp chúng ta luôn luôn tràn đầy năng lượng để hoàn thành tốt nhất mọi công việc được giao cũng như có được vóc dáng gọn đẹp, săn chắc.
Cụ thể chúng ta sẽ thực hiện như sau:

1. Tư thế ngồi xếp bằng

tu-the-yoga-1

Để thực hiện bài tập này, bạn cần chuẩn bị một chiếc ghế có độ cao vùa phải, (độ cao của phần chỗ ngồi có thể cao bằng vai của bạn để dễ dàng thực hiện bài tập).
Động tác 1: Bạn ngồi xếp bằng đối diện với một chiếc ghế cách chỗ ngồi của bạn khoảng 30cm. Bạn cần ngồi sao cho hai bàn chân của bạn nằm ngay dưới hai đầu gối. Tiếp theo ban đưa hai tay về phía hông, đặt lên sàn, các ngón tay hướng ra ngoài, lưng thẳng, hít thật sâu.
Động tác 2: Đưa hai tay sang hai bên duỗi thẳng rồi giơ lên, tiếp sau đó đưa về phía trước sao cho song song với mặt của bạn rồi hạ xuống mặt ghế đồng thời dựa trán vào cạnh ghế, lúc này bạn thở ra từ từ.
Giữ động tác trong 2 – 3 phút, chậm rãi hít vào và thở ra, nhớ cần duỗi thẳng cột sống. Bạn tiếp tục đổi chân và lặp lại. Thực hiện bài tập trong khoảng 5 – 7 phút rồi chuyển

Các bạn có thể xem thêm về sinh lý nữ

2. Tư thế đầu kề gối

tu-the-yoga-2

Để thực hiện tư thế này các bạn cần chuẩn bị hai tấm chăn. Gấp hai tấm chăn đó cho đến khi đạt tới chiều rộng khoảng 60cm, và chiều dài khoảng 30cm và với độ dày 30cm khi chúng đặt chồng lên nhau và bạn cũng nên điều chỉnh tấm chăm tùy theo sự dẻo dai của cơ thể bạn.
Động tác 1: Bạn ngồi xuống sàn, sao cho hai chân duỗi thẳng ra phía trước.
Động tác 2: Gập đầu gối trái, rồi đặt đùi trái xuống sàn sau đó kéo bàn chân trái về phía trên đùi phải, lúc này lòng bàn chân áp vào bên trong đùi phải, nếu tạo được cho chúng vuông góc thì càng tốt. Tư thế này được minh họa như hình 2. Chăn sẽ được đặt chồng trên chân phải tại đầu gối hoặc mắt cá, tùy thuộc vào sự mềm dẻo của cơ thể bạn.
Động tác 3: Đặt hai tay lên hai bên đầu gối phải, hít vào, tay thẳng. Tiếp đó, nâng ngực lên rồi gập người về phía trước, trên chân phải, tay thẳng, gấp sao cho mặt áp sát vào chăn và thở ra. Đổi chân và lặp lại động tác nhiều lần.

3. Tư thế cây cầu

Tiếp theo xin giới thiệu tư thế cây cầu.

tu-the-yoga-3
Chuẩn bị một tấm chăn hoặc một tấm nệm n, tấm nệm có đọ dày khoảng 60cm. Nếu là, bạn gấp tấm chăn lại sao cho chúng đạt độ dài 60cm như trên, độ rộng và dày khoảng vài cm để đặt chồng lên nhau.
Động tác 1: Bạn nằm ngửa và đặt mấy tấm chăn dọc theo chiều sống lưng của bạn. Đặt đầu, vai và lòng bàn chân nằm trên sàn thật thoải mái. Hai chân của bạn mở rộng bằng hông. Duy trì tư thế trong 2 – 5 phút, hít thở chậm và sâu. Lặp lại tư thế nhiều lần.

4. Tư thế yoga chân dựa tường

Tư thế cuối cùng của bài tập là tư thế yoga chân lên tường.

tu-the-yoga-4
Thực hiện tư thế này bạn cũng vẫn cần có một tấm chăn.
Sử dụng những tấm chăn trong động tác trước nhưng sẽ gấp chúng thêm lần nữa để chồng chăn dày hơn. Bạn đặt chồng chăn ấy song song với tường và cách tường một vài cm.
Động tác thực hiện: Ngồi lên chăn sao cho phần trái cơ thể của bạn đối diện với tường, kéo gập đầu gối và lòng bàn chân úp trên sàn và đồng thời bạn hạ vai, duỗi thẳng hai chân và xoay hông của bạn để đưa hai chân dựa lên tường, chân phải thẳng. Đặt mông càng sát tường càng tốt.
Phần thân trên của bạn vuông góc với bức tường và tấm chăn. Bạn nên hắm mắt và chậm rãi hít vào, thở ra đều trong 2 – 3 phút.
Đây là 4 tư thế yoga khá đơn giản mà chúng tôi giới thiệu đến các bạn. hi vọng những động tác này có thể giúp cho tất cả các bạn có thêm lăng lượng cho ngày mới cũng như thật thoải mái sau những giờ làm việc căng thẳng.
Chúc các bạn có sức khẻ dồi dào và hạnh phúc.

tuan nguyen

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