{"id":4129,"date":"2024-08-18T23:15:15","date_gmt":"2024-08-18T16:15:15","guid":{"rendered":"https:\/\/wisedoo.org\/?p=4129"},"modified":"2024-08-18T23:15:15","modified_gmt":"2024-08-18T16:15:15","slug":"bo-tui-mo-hinh-avav-giup-giam-stress-hieu-qua","status":"publish","type":"post","link":"https:\/\/wisedoo.org\/en\/bo-tui-mo-hinh-avav-giup-giam-stress-hieu-qua\/","title":{"rendered":"“B\u1ecf t\u00fai” m\u00f4 h\u00ecnh AVAV gi\u00fap gi\u1ea3m stress hi\u1ec7u qu\u1ea3"},"content":{"rendered":"

C\u0103ng th\u1eb3ng hay Stress l\u00e0 ph\u1ea3n \u1ee9ng c\u1ee7a c\u01a1 th\u1ec3 tr\u01b0\u1edbc m\u1ed9t ho\u1eb7c nhi\u1ec1u k\u00edch th\u00edch l\u00e0m x\u00e1o tr\u1ed9n tr\u1ea1ng th\u00e1i c\u00e2n b\u1eb1ng v\u1ec1 th\u1ec3 ch\u1ea5t v\u00e0 tinh th\u1ea7n c\u1ee7a ch\u00fang ta. \u0110\u00f3 c\u00f3 th\u1ec3 l\u00e0 y\u1ebfu t\u1ed1 m\u00f4i tr\u01b0\u1eddng s\u1ed1ng thay \u0111\u1ed5i, v\u1ea5n \u0111\u1ec1 trong m\u1ed1i quan h\u1ec7, tr\u1ea1ng th\u00e1i sinh l\u00fd kh\u00f4ng t\u1ed1t do thi\u1ebfu ng\u1ee7, ch\u1ea5n th\u01b0\u01a1ng, \u1ed1m hay nh\u1eefng nguy\u00ean nh\u00e2n c\u00e1 nh\u00e2n kh\u00e1c nh\u01b0 c\u00e1i ch\u1ebft c\u1ee7a ng\u01b0\u1eddi th\u00e2n, m\u1ea5t vi\u1ec7c,.. danh s\u00e1ch n\u00e0y l\u00e0 v\u00f4 t\u1eadn. M\u1ed9t ng\u01b0\u1eddi \u0111ang b\u1ecb c\u0103ng th\u1eb3ng th\u01b0\u1eddng c\u1ea3m th\u1ea5y kh\u00f3 kh\u0103n \u0111\u1ec3 \u0111\u1ed1i m\u1eb7t v\u1edbi c\u00e1c t\u00ecnh hu\u1ed1ng trong cu\u1ed9c s\u1ed1ng.<\/p>\n

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Tuy nhi\u00ean, kh\u00f4ng ph\u1ea3i m\u1ecdi stress \u0111\u1ec1u x\u1ea5u. V\u1eabn c\u00f3 nh\u1eefng tr\u01b0\u1eddng h\u1ee3p stress t\u1ea1o ra t\u00e1c \u0111\u1ed9ng t\u1ed1t, ngh\u0129a l\u00e0 s\u1ef1 c\u0103ng th\u1eb3ng n\u00e0y mang cho ta c\u1ea3m gi\u00e1c th\u1eed th\u00e1ch, \u0111\u1ed9ng l\u1ef1c \u0111\u1ec3 d\u1eabn \u0111\u1ebfn m\u1ed9t k\u1ebft qu\u1ea3 t\u1ed1t h\u01a1n. Stress t\u1ed1t c\u00f3 th\u1ec3 gi\u00fap ch\u00fang ta n\u00e2ng cao \u00fd th\u1ee9c v\u00e0 nh\u1eadn th\u1ee9c v\u1ec1 nh\u1eefng m\u1ee5c ti\u00eau m\u00e0 ch\u00fang ta mu\u1ed1n h\u01b0\u1edbng \u0111\u1ebfn \u0111\u1ec3 c\u1ea3i thi\u1ec7n hi\u1ec7u su\u1ea5t, \u0111\u01b0\u01a1ng \u0111\u1ea7u v\u1edbi nh\u1eefng th\u1eed th\u00e1ch trong \u0111\u1eddi s\u1ed1ng.<\/p>\n

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Tuy v\u1eady, \u0111a ph\u1ea7n ch\u00fang ta l\u1ea1i d\u1ec5 r\u01a1i v\u00e0o tr\u1ea1ng th\u00e1i stress x\u1ea5u, ngh\u0129a l\u00e0 lo\u1ea1i stress \u1ea3nh h\u01b0\u1edfng ti\u00eau c\u1ef1c \u0111\u1ebfn t\u00e2m tr\u1ea1ng, suy ngh\u0129 v\u00e0 h\u00e0nh vi c\u1ee7a ch\u00fang ta, g\u00e2y ph\u00e1t sinh c\u00e1c v\u1ea5n \u0111\u1ec1 s\u1ee9c kh\u1ecfe th\u1ec3 ch\u1ea5t v\u00e0 tinh th\u1ea7n kh\u00e1c. Ch\u1eb3ng h\u1ea1n nh\u01b0:<\/p>\n

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V\u1ec1 m\u1eb7t th\u1ec3 ch\u1ea5t: \u0111au \u0111\u1ea7u, \u0111au n\u1eeda \u0111\u1ea7u, bu\u1ed3n n\u00f4n, ch\u00e1n \u0103n ho\u1eb7c \u0103n qu\u00e1 nhi\u1ec1u,\"\" c\u00e1c v\u1ea5n \u0111\u1ec1 v\u1ec1 ti\u00eau h\u00f3a nh\u01b0 h\u1ed9i ch\u1ee9ng ru\u1ed9t k\u00edch th\u00edch, huy\u1ebft \u00e1p cao, m\u1ec7t m\u1ecfi m\u00e3n t\u00ednh, thi\u1ebfu ng\u1ee7<\/p>\n

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V\u1ec1 m\u1eb7t c\u1ea3m x\u00fac: lo l\u1eafng, kh\u00f3 ch\u1ecbu, d\u1ec5 n\u00f3ng gi\u1eadn, t\u0103ng kh\u1ea3 n\u0103ng tr\u1ea7m c\u1ea3m, kh\u1ea3 n\u0103ng \u0111\u01b0a ra quy\u1ebft \u0111\u1ecbnh k\u00e9m, d\u1ec5 th\u1ea5t v\u1ecdng v\u1ec1 b\u1ea3n th\u00e2n.<\/p>\n

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Khi t\u00ecnh tr\u1ea1ng stress c\u1ee9 di\u1ec5n ra li\u00ean t\u1ee5c, hormone adrenaline t\u0103ng nhi\u1ec1u khi\u1ebfn \u0111\u1ed9ng m\u1ea1ch b\u1ecb thu h\u1eb9p, huy\u1ebft \u00e1p t\u0103ng, h\u01a1i th\u1edf nhanh v\u00e0 n\u00f4ng.<\/p>\n

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\u0110i\u1ec1u n\u00e0y d\u1eabn \u0111\u1ebfn l\u01b0\u1ee3ng oxy cung c\u1ea5p cho c\u01a1 th\u1ec3 \u00edt h\u01a1n, c\u01a1 th\u1ec3 c\u0169ng kh\u00f4ng h\u1ea5p th\u1ee5 th\u1ee9c \u0103n hi\u1ec7u qu\u1ea3, c\u00e1c ch\u1ea5t \u0111\u1ed9c t\u1ea1o ra trong c\u01a1 th\u1ec3 s\u1ebd t\u00edch t\u1ee5 trong \u0111\u1ed9ng m\u1ea1ch v\u00e0 kh\u1edbp, d\u1eabn \u0111\u1ebfn c\u00e1c b\u1ec7nh l\u00fd kh\u00e1c nh\u01b0 vi\u00eam kh\u1edbp, ti\u1ec3u \u0111\u01b0\u1eddng, suy gi\u1ea3m tr\u00ed nh\u1edb.\"\"<\/p>\n

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Theo Yoga, nh\u1eefng nguy\u00ean nh\u00e2n g\u00e2y ra stress \u0111\u1ebfn t\u1eeb nh\u1eefng suy ngh\u0129, l\u1ed1i s\u1ed1ng sai l\u1ea7m, h\u00e0nh \u0111\u1ed9ng ph\u00e1t sinh t\u1eeb c\u00e1i t\u00f4i, c\u1ea3m x\u00fac ti\u00eau c\u1ef1c, vi\u1ec7c kh\u00f4ng ch\u1ea5p s\u1ef1 thay \u0111\u1ed5i c\u1ee7a c\u00e1c \u0111\u1ed1i t\u01b0\u1ee3ng b\u00ean ngo\u00e0i. \u0110\u1ec3 \u0111\u1ed1i ph\u00f3 v\u1edbi stress, ch\u00fang ta c\u1ea7n bi\u1ebft c\u00e1ch \u0111i\u1ec1u ch\u1ec9nh suy ngh\u0129, l\u1ed1i s\u1ed1ng, coi tr\u1ecdng vi\u1ec7c th\u01b0 gi\u00e3n t\u00e2m tr\u00ed v\u00e0 c\u01a1 th\u1ec3, h\u1ecdc c\u00e1ch ch\u1ea5p nh\u1eadn ho\u00e0n c\u1ea3nh, kh\u00f4ng b\u00e1m ch\u1ea5p v\u00e0o vi\u1ec7c m\u1ecdi th\u1ee9 ph\u1ea3i ho\u00e0n h\u1ea3o nh\u01b0 m\u00ecnh ngh\u0129.<\/p>\n

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Vi\u1ec7c gi\u1eef kho\u1ea3ng c\u00e1ch v\u1edbi t\u00ecnh hu\u1ed1ng, ng\u1eebng vi\u1ec7c suy ngh\u0129 ti\u00eau c\u1ef1c v\u1ec1 ch\u00fang, m\u1edf ra g\u00f3c nh\u00ecn m\u1edbi, t\u00edch c\u1ef1c s\u1ebd gi\u00fap ch\u00fang ta nhanh ch\u00f3ng gi\u1ea3i quy\u1ebft v\u00e0 v\u01b0\u1ee3t qua n\u00f3.\"\"<\/p>\n

Ch\u00fang ta ch\u1ea5p nh\u1eadn m\u1ecdi t\u00ecnh hu\u1ed1ng v\u1edbi ni\u1ec1m tin r\u1eb1ng nh\u1eefng \u0111i\u1ec1u ch\u00fang ta g\u1eb7p ph\u1ea3i ch\u1ec9 \u0111ang g\u00f3p ph\u1ea7n v\u00e0o s\u1ef1 tr\u01b0\u1edfng th\u00e0nh v\u00e0 s\u1ef1 hi\u1ec3u bi\u1ebft s\u00e2u s\u1eafc h\u01a1n c\u1ee7a ch\u00fang ta v\u1ec1 m\u00ecnh v\u00e0 th\u1ebf gi\u1edbi xung quanh.<\/p>\n

M\u1ed9t s\u1ed1 g\u1ee3i \u00fd theo AVAV m\u00e0 ch\u00fang ta c\u1ea7n trang b\u1ecb, gi\u00fap ch\u00fang ta ki\u1ec3m so\u00e1t \u0111\u01b0\u1ee3c stress trong \u0111\u1eddi s\u1ed1ng hi\u1ec7n \u0111\u1ea1i ng\u00e0y nay:<\/p>\n

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Ahaar – Th\u1ef1c ph\u1ea9m: C\u1ed1 g\u1eafng \u0103n c\u00e1c b\u1eefa \u0103n sattvic n\u1ea5u t\u1ea1i nh\u00e0. Tr\u00e1nh th\u1ee9c \u0103n nhanh. L\u1ef1a ch\u1ecdn rau xanh theo m\u00f9a, tr\u00e1i c\u00e2y t\u01b0\u01a1i v\u00e0 rau h\u1eefu c\u01a1. Ki\u1ec3m so\u00e1t kh\u1ea9u ph\u1ea7n \u0103n, kh\u00f4ng \u0103n qu\u00e1 nhi\u1ec1u.\"\"<\/p>\n

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Vihaar – Th\u01b0 gi\u00e3n: D\u00e0nh th\u1eddi gian cho s\u1edf th\u00edch, \u0111am m\u00ea c\u1ee7a b\u1ea3n th\u00e2n. Th\u1ef1c h\u00e0nh Shavasana ho\u1eb7c Nispand Bhava \u0111\u1ec3 th\u01b0 gi\u00e3n c\u01a1 th\u1ec3 v\u00e0 t\u00e2m tr\u00ed m\u1ed7i t\u1ed1i tr\u01b0\u1edbc khi \u0111i ng\u1ee7. \u0110i ng\u1ee7 tr\u01b0\u1edbc 22h30, d\u1eady tr\u01b0\u1edbc 6h. D\u00e0nh m\u1ed9t ch\u00fat th\u1eddi gian tr\u00f2 chuy\u1ec7n, k\u1ebft n\u1ed1i v\u1edbi gia \u0111\u00ecnh, b\u1ea1n th\u00e2n v\u00e0 chia s\u1ebb nh\u1eefng c\u00e2u chuy\u1ec7n c\u01b0\u1eddi ho\u1eb7c ch\u01a1i tr\u00f2 ch\u01a1i c\u00f9ng nhau.<\/p>\n

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Achaar – Th\u00f3i quen: Duy tr\u00ec vi\u1ec7c t\u1eadp Asana, Pranayama v\u00e0 th\u1ef1c h\u00e0nh th\u01b0 gi\u00e3n m\u1ed7i ng\u00e0y \u00edt nh\u1ea5t 30 ph\u00fat. \u0102n \u0111\u00fang gi\u1edd, kh\u00f4ng b\u1ecf b\u1eefa. Tr\u00e1nh ti\u1ec7c t\u00f9ng v\u00e0o \u0111\u00eam khuya. Ng\u1ee7 s\u1edbm, d\u1eady s\u1edbm theo l\u1ecbch tr\u00ecnh \u0111\u1ec1u \u0111\u1eb7n.<\/p>\n

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Vichaar – Suy ngh\u0129 t\u00edch c\u1ef1c: tham gia c\u00e1c bu\u1ed5i chia s\u1ebb, \u0111\u1ecdc nh\u1eefng cu\u1ed1n s\u00e1ch ho\u1eb7c xem nh\u1eefng video, mang l\u1ea1i cho b\u1ea1n ngu\u1ed3n n\u0103ng l\u01b0\u1ee3ng t\u00edch c\u1ef1c, gi\u00fap b\u1ea1n hi\u1ec3u r\u00f5 ch\u00ednh m\u00ecnh. Khi c\u00f3 v\u1ea5n \u0111\u1ec1 hay th\u1eed th\u00e1ch xu\u1ea5t hi\u1ec7n, m\u1edf r\u1ed9ng g\u00f3c nh\u00ecn xem \u0111i\u1ec1u \u0111\u00f3 gi\u00fap b\u1ea1n nh\u1eadn ra b\u00e0i h\u1ecdc g\u00ec? \u0110\u00f3n nh\u1eadn v\u00e0 nh\u00ecn th\u1ea5y m\u1ecdi s\u1ef1 thay \u0111\u1ed5i \u0111\u1ec1u c\u00f3 l\u00fd do t\u00edch c\u1ef1c \u0111\u1eb1ng sau \u0111\u00f3.<\/p>\n

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Ngu\u1ed3n tham kh\u1ea3o: Handbook for Teacher Training Course in The Yoga Institute<\/p>\n

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M\u1eddi b\u1ea1n tham kh\u1ea3o kh\u00f3a h\u1ecdc Th\u00e2n Kh\u1ecfe T\u00e2m An \u0111\u1ec3 c\u00f3 th\u00eam m\u1ed9t ph\u01b0\u01a1ng ph\u00e1p ch\u0103m s\u00f3c s\u1ee9c kh\u1ecfe tinh th\u1ea7n: https:\/\/www.wisedoo.org\/courses\/than-khoe-tam-an<\/a><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>","protected":false},"excerpt":{"rendered":"

C\u0103ng th\u1eb3ng hay Stress l\u00e0 ph\u1ea3n \u1ee9ng c\u1ee7a c\u01a1 th\u1ec3 tr\u01b0\u1edbc m\u1ed9t ho\u1eb7c nhi\u1ec1u k\u00edch th\u00edch l\u00e0m x\u00e1o tr\u1ed9n tr\u1ea1ng th\u00e1i c\u00e2n b\u1eb1ng v\u1ec1 th\u1ec3 ch\u1ea5t v\u00e0 tinh th\u1ea7n c\u1ee7a ch\u00fang ta. \u0110\u00f3 c\u00f3 th\u1ec3 l\u00e0 y\u1ebfu t\u1ed1 m\u00f4i tr\u01b0\u1eddng s\u1ed1ng thay \u0111\u1ed5i, v\u1ea5n \u0111\u1ec1 trong m\u1ed1i quan h\u1ec7, tr\u1ea1ng th\u00e1i sinh l\u00fd kh\u00f4ng t\u1ed1t […]<\/p>\n","protected":false},"author":244659526,"featured_media":4140,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"default","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"set","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""}},"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"_wpas_customize_per_network":false,"jetpack_post_was_ever_published":false},"categories":[1401],"tags":[],"class_list":["post-4129","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-than-khoe-tam-an"],"yoast_head":"\n"B\u1ecf t\u00fai" m\u00f4 h\u00ecnh AVAV gi\u00fap gi\u1ea3m stress hi\u1ec7u qu\u1ea3 - Wisedoo<\/title>\n<meta name=\"description\" content=\"\u0102n \u0111\u00fang gi\u1edd, kh\u00f4ng b\u1ecf b\u1eefa. 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