{"id":25963,"date":"2026-07-07T22:05:55","date_gmt":"2026-07-07T15:05:55","guid":{"rendered":"https:\/\/lemogym.com\/yoga-cho-nguoi-moi-bat-dau-tu-the-co-ban\/"},"modified":"2026-07-08T16:57:57","modified_gmt":"2026-07-08T09:57:57","slug":"yoga-cho-nguoi-moi-bat-dau-tu-the-co-ban","status":"publish","type":"post","link":"https:\/\/lemogym.com\/th\/yoga-cho-nguoi-moi-bat-dau-tu-the-co-ban\/","title":{"rendered":"Yoga Cho Ng\u01b0\u1eddi M\u1edbi B\u1eaft \u0110\u1ea7u \u2014 10 T\u01b0 Th\u1ebf C\u01a1 B\u1ea3n D\u1ec5 T\u1eadp T\u1ea1i Nh\u00e0"},"content":{"rendered":"<p class=\"wp-block-paragraph\">Yoga l\u00e0 b\u1ed9 m\u00f4n ho\u00e0n h\u1ea3o cho ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u: kh\u00f4ng c\u1ea7n trang thi\u1ebft b\u1ecb \u0111\u1eb7c bi\u1ec7t, kh\u00f4ng c\u1ea7n \u0111\u1ebfn gym, v\u00e0 c\u00f3 th\u1ec3 t\u1eadp \u1edf b\u1ea5t k\u1ef3 c\u1ea5p \u0111\u1ed9 th\u1ec3 l\u1ef1c n\u00e0o. Tuy nhi\u00ean, v\u1edbi h\u00e0ng tr\u0103m t\u01b0 th\u1ebf (asana) kh\u00e1c nhau, ng\u01b0\u1eddi m\u1edbi d\u1ec5 kh\u00f4ng bi\u1ebft b\u1eaft \u0111\u1ea7u t\u1eeb \u0111\u00e2u. B\u00e0i vi\u1ebft n\u00e0y gi\u1edbi thi\u1ec7u <strong>10 t\u01b0 th\u1ebf yoga c\u01a1 b\u1ea3n d\u1ec5 t\u1eadp nh\u1ea5t<\/strong>, ph\u00f9 h\u1ee3p ho\u00e0n to\u00e0n cho ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u t\u1ea1i nh\u00e0.<\/p>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1280\" height=\"853\" src=\"https:\/\/lemogym.com\/wp-content\/uploads\/2026\/07\/yoga-woman-pose.jpg\" alt=\"Ph\u1ee5 n\u1eef t\u1eadp yoga t\u01b0 th\u1ebf c\u01a1 b\u1ea3n cho ng\u01b0\u1eddi m\u1edbi\" class=\"wp-image-26067\" srcset=\"https:\/\/lemogym.com\/wp-content\/uploads\/2026\/07\/yoga-woman-pose.jpg 1280w, https:\/\/lemogym.com\/wp-content\/uploads\/2026\/07\/woman-yoga-pose-300x200.jpg 300w, https:\/\/lemogym.com\/wp-content\/uploads\/2026\/07\/woman-yoga-pose-1024x682.jpg 1024w, https:\/\/lemogym.com\/wp-content\/uploads\/2026\/07\/woman-yoga-pose-768x512.jpg 768w, https:\/\/lemogym.com\/wp-content\/uploads\/2026\/07\/woman-yoga-pose-18x12.jpg 18w, https:\/\/lemogym.com\/wp-content\/uploads\/2026\/07\/woman-yoga-pose-600x400.jpg 600w, https:\/\/lemogym.com\/wp-content\/uploads\/2026\/07\/woman-yoga-pose-150x100.jpg 150w\" sizes=\"(max-width: 1280px) 100vw, 1280px\" \/><\/figure>\n<\/div>\n<h2 class=\"wp-block-heading\">L\u1ee3i \u00cdch C\u1ee7a Yoga Cho Ph\u1ee5 N\u1eef<\/h2>\n<ul class=\"wp-block-list\">\n<li><strong>T\u0103ng \u0111\u1ed9 linh ho\u1ea1t:<\/strong> Gi\u00e3n c\u01a1 s\u00e2u gi\u00fap gi\u1ea3m \u0111au nh\u1ee9c, t\u0103ng range of motion<\/li>\n<li><strong>Gi\u1ea3m stress v\u00e0 cortisol:<\/strong> Yoga k\u1ebft h\u1ee3p h\u01a1i th\u1edf gi\u00fap k\u00edch ho\u1ea1t h\u1ec7 th\u1ea7n kinh \u0111\u1ed1i giao c\u1ea3m (rest &#038; digest)<\/li>\n<li><strong>C\u1ea3i thi\u1ec7n t\u01b0 th\u1ebf:<\/strong> Yoga t\u0103ng c\u01b0\u1eddng c\u01a1 core v\u00e0 c\u01a1 l\u01b0ng \u2014 kh\u1eafc ph\u1ee5c t\u01b0 th\u1ebf x\u1ea5u do ng\u1ed3i nhi\u1ec1u<\/li>\n<li><strong>Gi\u1ea3m \u0111au l\u01b0ng:<\/strong> Yoga l\u00e0 ph\u01b0\u01a1ng ph\u00e1p \u0111i\u1ec1u tr\u1ecb \u0111au l\u01b0ng m\u00e3n t\u00ednh hi\u1ec7u qu\u1ea3 nh\u1ea5t kh\u00f4ng d\u00f9ng thu\u1ed1c<\/li>\n<li><strong>C\u1ea3i thi\u1ec7n gi\u1ea5c ng\u1ee7:<\/strong> Yin yoga v\u00e0 restorative yoga bu\u1ed5i t\u1ed1i gi\u00fap ng\u1ee7 s\u00e2u h\u01a1n 30%<\/li>\n<li><strong>T\u0103ng s\u1ee9c m\u1ea1nh ch\u1ee9c n\u0103ng:<\/strong> Yoga power (vinyasa) x\u00e2y d\u1ef1ng c\u01a1 b\u1eafp th\u1ef1c d\u1ee5ng<\/li>\n<\/ul>\n<h2 class=\"wp-block-heading\">10 T\u01b0 Th\u1ebf Yoga C\u01a1 B\u1ea3n Cho Ng\u01b0\u1eddi M\u1edbi<\/h2>\n<h3 class=\"wp-block-heading\">1. Mountain Pose (Tadasana) \u2014 N\u1ec1n T\u1ea3ng C\u1ee7a M\u1ecdi T\u01b0 Th\u1ebf<\/h3>\n<p class=\"wp-block-paragraph\">\u0110\u1ee9ng th\u1eb3ng, hai ch\u00e2n kh\u00e9p, tr\u1ecdng l\u01b0\u1ee3ng ph\u00e2n \u0111\u1ec1u. Vai th\u1ea3 l\u1ecfng v\u00e0 k\u00e9o v\u1ec1 ph\u00eda sau, ng\u1ef1c m\u1edf, c\u1ed9t s\u1ed1ng th\u1eb3ng. Th\u1edf \u0111\u1ec1u v\u00e0 \u00fd th\u1ee9c v\u1ec1 t\u01b0 th\u1ebf \u0111\u1ee9ng. \u0110\u00e2y l\u00e0 t\u01b0 th\u1ebf n\u1ec1n \u2014 m\u1ecdi t\u01b0 th\u1ebf \u0111\u1ee9ng \u0111\u1ec1u b\u1eaft \u0111\u1ea7u t\u1eeb \u0111\u00e2y.<\/p>\n<h3 class=\"wp-block-heading\">2. Child&#8217;s Pose (Balasana) \u2014 Ngh\u1ec9 Ng\u01a1i v\u00e0 Ph\u1ee5c H\u1ed3i<\/h3>\n<p class=\"wp-block-paragraph\">Qu\u1ef3 xu\u1ed1ng, ng\u1ed3i l\u00ean g\u00f3t, du\u1ed7i tay ra ph\u00eda tr\u01b0\u1edbc ho\u1eb7c c\u1ea1nh ng\u01b0\u1eddi, tr\u00e1n ch\u1ea1m s\u00e0n. \u0110\u00e2y l\u00e0 t\u01b0 th\u1ebf ngh\u1ec9 ng\u01a1i chu\u1ea9n trong yoga \u2014 th\u1ef1c hi\u1ec7n b\u1ea5t k\u1ef3 l\u00fac n\u00e0o c\u1ea7n ngh\u1ec9 trong bu\u1ed5i t\u1eadp. Gi\u00e3n c\u01a1 l\u01b0ng d\u01b0\u1edbi, m\u00f4ng v\u00e0 vai hi\u1ec7u qu\u1ea3.<\/p>\n<h3 class=\"wp-block-heading\">3. Cat-Cow (Marjaryasana-Bitilasana) \u2014 Kh\u1edfi \u0110\u1ed9ng C\u1ed9t S\u1ed1ng<\/h3>\n<p class=\"wp-block-paragraph\">Qu\u1ef3 4 \u0111i\u1ec3m, xen k\u1ebd u\u1ed1n l\u01b0ng l\u00ean (cat \u2014 th\u1edf ra) v\u00e0 \u01b0\u1ee1n l\u01b0ng xu\u1ed1ng ng\u1ea9ng \u0111\u1ea7u (cow \u2014 th\u1edf v\u00e0o). 10 l\u1ea7n m\u1ed7i chi\u1ec1u. C\u1ef1c k\u1ef3 t\u1ed1t cho c\u1ed9t s\u1ed1ng, \u0111\u1eb7c bi\u1ec7t cho ng\u01b0\u1eddi ng\u1ed3i nhi\u1ec1u v\u00e0 \u0111au l\u01b0ng.<\/p>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img decoding=\"async\" width=\"1280\" height=\"853\" src=\"https:\/\/lemogym.com\/wp-content\/uploads\/2026\/07\/yoga-flex-woman.jpg\" alt=\"T\u1eadp yoga t\u0103ng \u0111\u1ed9 linh ho\u1ea1t v\u00e0 gi\u00e3n c\u01a1\" class=\"wp-image-26073\" srcset=\"https:\/\/lemogym.com\/wp-content\/uploads\/2026\/07\/yoga-flex-woman.jpg 1280w, https:\/\/lemogym.com\/wp-content\/uploads\/2026\/07\/yoga-flexibility-300x200.jpg 300w, https:\/\/lemogym.com\/wp-content\/uploads\/2026\/07\/yoga-flexibility-1024x682.jpg 1024w, https:\/\/lemogym.com\/wp-content\/uploads\/2026\/07\/yoga-flexibility-768x512.jpg 768w, https:\/\/lemogym.com\/wp-content\/uploads\/2026\/07\/yoga-flexibility-18x12.jpg 18w, https:\/\/lemogym.com\/wp-content\/uploads\/2026\/07\/yoga-flexibility-600x400.jpg 600w, https:\/\/lemogym.com\/wp-content\/uploads\/2026\/07\/yoga-flexibility-150x100.jpg 150w\" sizes=\"(max-width: 1280px) 100vw, 1280px\" \/><\/figure>\n<\/div>\n<h3 class=\"wp-block-heading\">4. Downward Facing Dog (Adho Mukha Svanasana)<\/h3>\n<p class=\"wp-block-paragraph\">B\u1eaft \u0111\u1ea7u t\u1eeb plank, \u0111\u1ea9y m\u00f4ng l\u00ean cao t\u1ea1o th\u00e0nh h\u00ecnh ch\u1eef V ng\u01b0\u1ee3c. Tay r\u1ed9ng b\u1eb1ng vai, ch\u00e2n r\u1ed9ng b\u1eb1ng h\u00f4ng, \u0111\u1ea9y g\u00f3t ch\u00e2n xu\u1ed1ng s\u00e0n (kh\u00f4ng c\u1ea7n ch\u1ea1m s\u00e0n l\u00fac \u0111\u1ea7u). Gi\u00e3n c\u01a1 vai, l\u01b0ng, \u0111\u00f9i sau, b\u1eafp ch\u00e2n. Gi\u1eef 30\u201360 gi\u00e2y, th\u1edf \u0111\u1ec1u.<\/p>\n<h3 class=\"wp-block-heading\">5. Warrior I (Virabhadrasana I) \u2014 S\u1ee9c M\u1ea1nh v\u00e0 C\u00e2n B\u1eb1ng<\/h3>\n<p class=\"wp-block-paragraph\">B\u01b0\u1edbc m\u1ed9t ch\u00e2n ra tr\u01b0\u1edbc r\u1ed9ng, g\u1ed1i tr\u01b0\u1edbc g\u1eadp 90\u00b0, ch\u00e2n sau th\u1eb3ng, m\u0169i ch\u00e2n sau xoay 45\u00b0. Hai tay gi\u01a1 cao, m\u1eb7t ng\u01b0\u1edbc nh\u00ecn l\u00ean. T\u01b0 th\u1ebf n\u00e0y x\u00e2y d\u1ef1ng s\u1ee9c m\u1ea1nh c\u01a1 \u0111\u00f9i, m\u00f4ng v\u00e0 c\u1ea3i thi\u1ec7n c\u00e2n b\u1eb1ng.<\/p>\n<h3 class=\"wp-block-heading\">6. Warrior II (Virabhadrasana II)<\/h3>\n<p class=\"wp-block-paragraph\">T\u01b0\u01a1ng t\u1ef1 Warrior I nh\u01b0ng tay m\u1edf ngang vai (kh\u00f4ng gi\u01a1 l\u00ean), m\u1eb7t nh\u00ecn v\u1ec1 ph\u00eda b\u00e0n tay tr\u01b0\u1edbc. Gi\u1eef 30\u201360 gi\u00e2y. Warrior II k\u00edch ho\u1ea1t m\u1ea1nh c\u01a1 \u0111\u00f9i, m\u00f4ng v\u00e0 c\u01a1 vai.<\/p>\n<h3 class=\"wp-block-heading\">7. Triangle Pose (Trikonasana) \u2014 Gi\u00e3n C\u01a1 B\u00ean S\u01b0\u1eddn<\/h3>\n<p class=\"wp-block-paragraph\">\u0110\u1ee9ng ch\u00e2n r\u1ed9ng 1m, xoay b\u00e0n ch\u00e2n ph\u1ea3i 90\u00b0. Nghi\u00eang ng\u01b0\u1eddi sang ph\u1ea3i, tay ph\u1ea3i ch\u1ea1m c\u1ed5 ch\u00e2n (ho\u1eb7c g\u1ed1i), tay tr\u00e1i gi\u01a1 th\u1eb3ng l\u00ean. Nh\u00ecn l\u00ean b\u00e0n tay tr\u00e1i. Gi\u1eef 30 gi\u00e2y m\u1ed7i b\u00ean. T\u01b0 th\u1ebf n\u00e0y gi\u00e3n c\u01a1 obliques, hamstrings v\u00e0 m\u1edf h\u00f4ng.<\/p>\n<h3 class=\"wp-block-heading\">8. Bridge Pose (Setu Bandhasana) \u2014 C\u01a1 M\u00f4ng v\u00e0 L\u01b0ng<\/h3>\n<p class=\"wp-block-paragraph\">N\u1eb1m ng\u1eeda, g\u1ed1i g\u1eadp, hai b\u00e0n ch\u00e2n tr\u00ean s\u00e0n. \u0110\u1ea9y h\u00f4ng l\u00ean cao si\u1ebft m\u00f4ng, gi\u1eef 30\u201360 gi\u00e2y. Bridge pose k\u00edch ho\u1ea1t c\u01a1 m\u00f4ng, l\u01b0ng d\u01b0\u1edbi v\u00e0 hamstrings \u2014 t\u1ed1t cho ng\u01b0\u1eddi ng\u1ed3i nhi\u1ec1u.<\/p>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img decoding=\"async\" width=\"1280\" height=\"853\" src=\"https:\/\/lemogym.com\/wp-content\/uploads\/2026\/07\/stretch-woman-gym.jpg\" alt=\"Ph\u1ee5 n\u1eef gi\u00e3n c\u01a1 t\u01b0 th\u1ebf yoga bridge pose\" class=\"wp-image-26071\" srcset=\"https:\/\/lemogym.com\/wp-content\/uploads\/2026\/07\/stretch-woman-gym.jpg 1280w, https:\/\/lemogym.com\/wp-content\/uploads\/2026\/07\/woman-stretching-gym-300x200.jpg 300w, https:\/\/lemogym.com\/wp-content\/uploads\/2026\/07\/woman-stretching-gym-1024x682.jpg 1024w, https:\/\/lemogym.com\/wp-content\/uploads\/2026\/07\/woman-stretching-gym-768x512.jpg 768w, https:\/\/lemogym.com\/wp-content\/uploads\/2026\/07\/woman-stretching-gym-18x12.jpg 18w, https:\/\/lemogym.com\/wp-content\/uploads\/2026\/07\/woman-stretching-gym-600x400.jpg 600w, https:\/\/lemogym.com\/wp-content\/uploads\/2026\/07\/woman-stretching-gym-150x100.jpg 150w\" sizes=\"(max-width: 1280px) 100vw, 1280px\" \/><\/figure>\n<\/div>\n<h3 class=\"wp-block-heading\">9. Seated Forward Fold (Paschimottanasana)<\/h3>\n<p class=\"wp-block-paragraph\">Ng\u1ed3i th\u1eb3ng ch\u00e2n, c\u00fai ng\u01b0\u1eddi v\u1ec1 ph\u00eda tr\u01b0\u1edbc c\u1ed1 v\u1edbi b\u00e0n ch\u00e2n (ho\u1eb7c d\u00f9ng d\u00e2y yoga). Th\u1edf \u0111\u1ec1u, m\u1ed7i l\u1ea7n th\u1edf ra c\u00fai ng\u01b0\u1eddi th\u00eam m\u1ed9t ch\u00fat. Gi\u00e3n m\u1ea1nh c\u01a1 hamstrings, l\u01b0ng d\u01b0\u1edbi. R\u1ea5t t\u1ed1t sau t\u1eadp gym.<\/p>\n<h3 class=\"wp-block-heading\">10. Corpse Pose (Savasana) \u2014 Thi\u1ec1n V\u00e0 Ph\u1ee5c H\u1ed3i<\/h3>\n<p class=\"wp-block-paragraph\">N\u1eb1m ng\u1eeda ho\u00e0n to\u00e0n th\u1ea3 l\u1ecfng, tay c\u00e1ch ng\u01b0\u1eddi 45\u00b0, m\u1eaft nh\u1eafm. Gi\u1eef 5\u201310 ph\u00fat cu\u1ed1i bu\u1ed5i t\u1eadp. Savasana cho ph\u00e9p h\u1ec7 th\u1ea7n kinh t\u00edch h\u1ee3p m\u1ecdi l\u1ee3i \u00edch t\u1eeb bu\u1ed5i t\u1eadp \u2014 \u0111\u1eebng b\u1ecf qua t\u01b0 th\u1ebf n\u00e0y d\u00f9 n\u00f3 tr\u00f4ng &#8220;\u0111\u01a1n gi\u1ea3n&#8221;.<\/p>\n<h2 class=\"wp-block-heading\">L\u1ecbch T\u1eadp Yoga Cho Ng\u01b0\u1eddi M\u1edbi<\/h2>\n<ul class=\"wp-block-list\">\n<li><strong>Tu\u1ea7n 1\u20132:<\/strong> 3 bu\u1ed5i\/tu\u1ea7n \u00d7 20\u201330 ph\u00fat. T\u1eadp 10 t\u01b0 th\u1ebf c\u01a1 b\u1ea3n tr\u00ean, 30\u201360 gi\u00e2y m\u1ed7i t\u01b0 th\u1ebf<\/li>\n<li><strong>Tu\u1ea7n 3\u20134:<\/strong> 4 bu\u1ed5i\/tu\u1ea7n \u00d7 30\u201340 ph\u00fat. B\u1eaft \u0111\u1ea7u k\u1ebft n\u1ed1i t\u01b0 th\u1ebf th\u00e0nh chu\u1ed7i flow<\/li>\n<li><strong>Th\u00e1ng 2:<\/strong> 4\u20135 bu\u1ed5i\/tu\u1ea7n. Th\u1eed Yoga v\u1edbi Adriene tr\u00ean YouTube (mi\u1ec5n ph\u00ed, r\u1ea5t ph\u00f9 h\u1ee3p ng\u01b0\u1eddi m\u1edbi)<\/li>\n<\/ul>\n<hr class=\"wp-block-separator\"\/>\n<p class=\"wp-block-paragraph\">T\u1eadp yoga tho\u1ea3i m\u00e1i h\u01a1n v\u1edbi b\u1ed9 \u0111\u1ed3 t\u1eadp co gi\u00e3n 4 chi\u1ec1u. \ud83d\udc49 <a href=\"https:\/\/lemogym.com\/th\/product\/buttersoft-yoga-set\/\"><strong>ButterSoft Yoga Set t\u1eeb LE MO GYM<\/strong><\/a> \u2014 ch\u1ea5t li\u1ec7u si\u00eau m\u1ec1m, ho\u00e0n h\u1ea3o cho yoga.<\/p>\n<p class=\"wp-block-paragraph\"><em>LE MO GYM \u2014 \u0110\u1ed3 t\u1eadp yoga v\u00e0 gym n\u1eef cao c\u1ea5p, tho\u1ea3i m\u00e1i m\u1ecdi t\u01b0 th\u1ebf.<\/em><\/p>","protected":false},"excerpt":{"rendered":"<p>B\u1eaft \u0111\u1ea7u h\u1ecdc yoga kh\u00f4ng bi\u1ebft t\u1eeb \u0111\u00e2u? \u0110\u00e2y l\u00e0 10 t\u01b0 th\u1ebf yoga c\u01a1 b\u1ea3n d\u1ec5 t\u1eadp cho ng\u01b0\u1eddi m\u1edbi, l\u1ee3i \u00edch s\u1ee9c kh\u1ecfe v\u00e0 c\u00e1ch ch\u1ecdn \u0111\u1ed3 t\u1eadp yoga n\u1eef ph\u00f9 h\u1ee3p.<\/p>","protected":false},"author":1,"featured_media":26067,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[293],"tags":[313,181,317,306],"class_list":["post-25963","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-tip-meo-tap-luyen","tag-meo-tap-gym","tag-tap-gym","tag-workout-nu","tag-yoga-cho-nu"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.1 - 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