{"id":3705,"date":"2026-10-02T23:21:19","date_gmt":"2026-10-02T23:21:19","guid":{"rendered":"https:\/\/olylife.international\/uncategorized\/saturday-spotlight-legs-up-the-wall-2026-10-03\/"},"modified":"2026-10-08T15:36:43","modified_gmt":"2026-10-08T15:36:43","slug":"tieu-diem-thu-bay-chan-gac-len-tuong-2026-10-03","status":"publish","type":"post","link":"https:\/\/olylife.international\/vn\/suc-khoe\/tieu-diem-thu-bay-chan-gac-len-tuong-2026-10-03\/","title":{"rendered":"\u0110i\u1ec3m nh\u1ea5n ng\u00e0y th\u1ee9 B\u1ea3y: G\u00e1c ch\u00e2n l\u00ean t\u01b0\u1eddng \u2014 M\u1ed9t nghi th\u1ee9c th\u01b0 gi\u00e3n 10 ph\u00fat gi\u00fap b\u1ea1n x\u1ea3 stress sau m\u1ed9t tu\u1ea7n l\u00e0m vi\u1ec7c m\u1ec7t m\u1ecfi."},"content":{"rendered":"<p>Th\u1ee9 B\u1ea3y l\u00e0 ng\u00e0y ho\u00e0n h\u1ea3o \u0111\u1ec3 th\u01b0 gi\u00e3n \u2014 v\u00e0 nghi th\u1ee9c \u0111\u1eb7c bi\u1ec7t c\u1ee7a tu\u1ea7n n\u00e0y ch\u1ec9 c\u1ea7n m\u01b0\u1eddi ph\u00fat t\u0129nh l\u1eb7ng v\u00e0 kh\u00f4ng g\u00ec h\u01a1n ngo\u00e0i m\u1ed9t kho\u1ea3ng t\u01b0\u1eddng tr\u1ed1ng. C\u00f9ng g\u1eb7p g\u1ee1 nh\u00e9! <strong>T\u01b0 th\u1ebf g\u00e1c ch\u00e2n l\u00ean t\u01b0\u1eddng<\/strong> (\u0111\u01b0\u1ee3c bi\u1ebft \u0111\u1ebfn trong yoga l\u00e0) <em>Viparita Karani<\/em>), m\u1ed9t t\u01b0 th\u1ebf th\u01b0 gi\u00e3n nh\u1eb9 nh\u00e0ng gi\u00fap c\u01a1 th\u1ec3 b\u1ea1n chuy\u1ec3n t\u1eeb ch\u1ebf \u0111\u1ed9 &quot;ho\u1ea1t \u0111\u1ed9ng&quot; sang ch\u1ebf \u0111\u1ed9 ngh\u1ec9 ng\u01a1i. \ud83c\udf3f<\/p>\n<h2>N\u00f3 l\u00e0 g\u00ec?<\/h2>\n<p>B\u1ea1n ch\u1ec9 c\u1ea7n n\u1eb1m ng\u1eeda v\u00e0 g\u00e1c ch\u00e2n th\u1eb3ng \u0111\u1ee9ng l\u00ean t\u01b0\u1eddng, \u0111\u1ec3 tr\u1ecdng l\u1ef1c l\u00e0m ph\u1ea7n vi\u1ec7c c\u00f2n l\u1ea1i. Kh\u00f4ng c\u1ea7n ph\u1ea3i g\u1ed3ng m\u00ecnh du\u1ed7i ng\u01b0\u1eddi, kh\u00f4ng c\u1ea7n s\u1ef1 d\u1ebbo dai, v\u00e0 kh\u00f4ng c\u1ea7n thi\u1ebft b\u1ecb \u0111\u1eb7c bi\u1ec7t n\u00e0o \u2014 ch\u1ec9 c\u1ea7n b\u1ea1n, s\u00e0n nh\u00e0 v\u00e0 b\u1ee9c t\u01b0\u1eddng. \u0110\u00e2y l\u00e0 m\u1ed9t trong nh\u1eefng c\u00e1ch d\u1ec5 th\u1ef1c hi\u1ec7n nh\u1ea5t \u0111\u1ec3 g\u1eedi t\u00edn hi\u1ec7u \u0111\u1ebfn h\u1ec7 th\u1ea7n kinh c\u1ee7a b\u1ea1n r\u1eb1ng \u0111\u00e3 \u0111\u1ebfn l\u00fac gi\u1ea3m t\u1ed1c \u0111\u1ed9.<\/p>\n<h2>V\u00ec sao n\u00f3 c\u00f3 th\u1ec3 h\u1eefu \u00edch<\/h2>\n<p>N\u00e2ng nh\u1eb9 hai ch\u00e2n l\u00ean gi\u00fap m\u00e1u v\u00e0 b\u1ea1ch huy\u1ebft t\u00edch t\u1ee5 \u1edf b\u00e0n ch\u00e2n v\u00e0 c\u1eb3ng ch\u00e2n l\u01b0u th\u00f4ng tr\u1edf l\u1ea1i tim \u2014 \u0111\u00f3 l\u00e0 l\u00fd do t\u1ea1i sao nhi\u1ec1u ng\u01b0\u1eddi n\u00f3i r\u1eb1ng ch\u00e2n h\u1ecd c\u1ea3m th\u1ea5y nh\u1eb9 h\u01a1n sau \u0111\u00f3. Quan tr\u1ecdng kh\u00f4ng k\u00e9m, ngh\u1ec9 ng\u01a1i \u1edf t\u01b0 th\u1ebf t\u0129nh l\u1eb7ng, \u0111\u01b0\u1ee3c h\u1ed7 tr\u1ee3 c\u00f3 th\u1ec3 gi\u00fap k\u00edch ho\u1ea1t ph\u1ea3n \u1ee9ng ph\u00f3 giao c\u1ea3m (\u201cngh\u1ec9 ng\u01a1i v\u00e0 ti\u00eau h\u00f3a\u201d). S\u1ef1 thay \u0111\u1ed5i nh\u1eb9 nh\u00e0ng \u0111\u00f3 ch\u00ednh l\u00e0 \u0111i\u1ec1u ch\u00fang ta \u0111\u00e3 kh\u00e1m ph\u00e1 trong ph\u1ea7n ti\u1ebfp theo. <a href=\"https:\/\/olylife.international\/wellness\/wednesday-wisdom-longer-exhale-2026-09-30\/\">s\u1ee9c m\u1ea1nh \u0111\u01a1n gi\u1ea3n c\u1ee7a vi\u1ec7c th\u1edf ra d\u00e0i h\u01a1n<\/a> \u2014 v\u00e0 c\u1ea3 hai k\u1ebft h\u1ee3p v\u1edbi nhau r\u1ea5t \u0111\u1eb9p.<\/p>\n<h2>Th\u00f3i quen 10 ph\u00fat ng\u00e0y th\u1ee9 B\u1ea3y c\u1ee7a b\u1ea1n<\/h2>\n<ol>\n<li><strong>M\u00f4 t\u1ea3 b\u1ed1i c\u1ea3nh.<\/strong> H\u00e3y t\u00ecm m\u1ed9t b\u1ee9c t\u01b0\u1eddng tr\u1ed1ng v\u00e0 m\u1ed9t b\u1ec1 m\u1eb7t m\u1ec1m m\u1ea1i \u2014 ch\u1eb3ng h\u1ea1n nh\u01b0 th\u1ea3m, chi\u1ebfu ho\u1eb7c ch\u0103n g\u1ea5p.<\/li>\n<li><strong>V\u00e0o v\u1ecb tr\u00ed.<\/strong> Ng\u1ed3i nghi\u00eang sang m\u1ed9t b\u00ean, m\u1ed9t b\u00ean h\u00f4ng s\u00e1t t\u01b0\u1eddng, sau \u0111\u00f3 n\u00e2ng ch\u00e2n l\u00ean \u0111\u1ed3ng th\u1eddi h\u1ea1 l\u01b0ng xu\u1ed1ng s\u00e0n. Di chuy\u1ec3n h\u00f4ng s\u00e1t t\u01b0\u1eddng h\u1ebft m\u1ee9c c\u00f3 th\u1ec3 m\u00e0 v\u1eabn c\u1ea3m th\u1ea5y tho\u1ea3i m\u00e1i.<\/li>\n<li><strong>N\u00e2ng \u0111\u1ee1 v\u00e0 l\u00e0m m\u1ec1m m\u1ea1i.<\/strong> Th\u1ea3 l\u1ecfng hai tay d\u1ecdc theo th\u00e2n, th\u01b0 gi\u00e3n vai v\u00e0 nh\u1eafm m\u1eaft l\u1ea1i.<\/li>\n<li><strong>H\u00edt th\u1edf ch\u1eadm r\u00e3i.<\/strong> H\u00edt v\u00e0o trong b\u1ed1n nh\u1ecbp, th\u1edf ra trong s\u00e1u nh\u1ecbp. Gi\u1eef t\u01b0 th\u1ebf n\u00e0y trong 5-10 ph\u00fat.<\/li>\n<li><strong>H\u00e3y nh\u1eb9 nh\u00e0ng b\u01b0\u1edbc ra.<\/strong> G\u1eadp \u0111\u1ea7u g\u1ed1i, l\u0103n sang m\u1ed9t b\u00ean v\u00e0 gi\u1eef nguy\u00ean t\u01b0 th\u1ebf trong gi\u00e2y l\u00e1t tr\u01b0\u1edbc khi ng\u1ed3i d\u1eady.<\/li>\n<\/ol>\n<p><strong>M\u1eb9o hay:<\/strong> N\u1ebfu mu\u1ed1n \u0111\u01b0\u1ee3c h\u1ed7 tr\u1ee3 th\u00eam, h\u00e3y k\u00ea m\u1ed9t chi\u1ebfc g\u1ed1i nh\u1ecf ho\u1eb7c kh\u0103n g\u1ea5p d\u01b0\u1edbi l\u01b0ng d\u01b0\u1edbi v\u00e0 \u0111\u1ec3 s\u1eb5n m\u1ed9t chi\u1ebfc ch\u0103n m\u1ecfng b\u00ean c\u1ea1nh \u2014 nhi\u1ec7t \u0111\u1ed9 c\u01a1 th\u1ec3 c\u00f3 xu h\u01b0\u1edbng gi\u1ea3m khi b\u1ea1n th\u01b0 gi\u00e3n.<\/p>\n<h2>M\u1ed9t l\u1eddi nh\u1eafn nh\u1ee7 nh\u1eb9 nh\u00e0ng<\/h2>\n<p>T\u01b0 th\u1ebf n\u00e0y v\u00f4 c\u00f9ng \u0111\u01a1n gi\u1ea3n, nh\u01b0ng h\u00e3y l\u1eafng nghe c\u01a1 th\u1ec3 m\u00ecnh. N\u1ebfu b\u1ea1n \u0111ang mang thai, b\u1ecb b\u1ec7nh t\u0103ng nh\u00e3n \u00e1p, huy\u1ebft \u00e1p cao kh\u00f4ng ki\u1ec3m so\u00e1t \u0111\u01b0\u1ee3c, ho\u1eb7c b\u1ea5t k\u1ef3 t\u00ecnh tr\u1ea1ng n\u00e0o b\u1ecb \u1ea3nh h\u01b0\u1edfng b\u1edfi t\u01b0 th\u1ebf \u0111\u1ea3o ng\u01b0\u1ee3c, h\u00e3y tham kh\u1ea3o \u00fd ki\u1ebfn chuy\u00ean gia y t\u1ebf tr\u01b0\u1edbc. T\u01b0 th\u1ebf g\u00e1c ch\u00e2n l\u00ean t\u01b0\u1eddng kh\u00f4ng ph\u1ea3i l\u00e0 ph\u01b0\u01a1ng ph\u00e1p \u0111i\u1ec1u tr\u1ecb \u2014 m\u00e0 ch\u1ec9 l\u00e0 m\u1ed9t kho\u1ea3nh kh\u1eafc th\u01b0 gi\u00e3n nh\u1ecf.<\/p>\n<p><strong>T\u00f3m l\u1ea1i tu\u1ea7n n\u00e0y:<\/strong> Ngh\u1ec9 ng\u01a1i c\u0169ng r\u1ea5t hi\u1ec7u qu\u1ea3. M\u01b0\u1eddi ph\u00fat g\u00e1c ch\u00e2n l\u00ean t\u01b0\u1eddng l\u00e0 m\u1ed9t c\u00e1ch d\u1ec5 d\u00e0ng \u0111\u1ec3 k\u1ebft th\u00fac m\u1ed9t tu\u1ea7n b\u1eadn r\u1ed9n v\u00e0 t\u1ea1o t\u00e2m tr\u1ea1ng th\u01b0 th\u00e1i h\u01a1n cho tu\u1ea7n ti\u1ebfp theo. N\u1ebfu m\u1ee5c ti\u00eau c\u1ee7a b\u1ea1n l\u00e0 ng\u1ee7 ngon h\u01a1n, h\u00e3y k\u1ebft h\u1ee3p vi\u1ec7c ngh\u1ec9 ng\u01a1i v\u00e0o bu\u1ed5i t\u1ed1i c\u00f9ng v\u1edbi nh\u1eefng th\u00f3i quen trong h\u01b0\u1edbng d\u1eabn c\u1ee7a ch\u00fang t\u00f4i v\u1ec1... <a href=\"https:\/\/olylife.international\/wellness\/how-to-improve-sleep-quality-naturally\/\">C\u00e1ch c\u1ea3i thi\u1ec7n ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 m\u1ed9t c\u00e1ch t\u1ef1 nhi\u00ean<\/a>. \u2728<\/p>","protected":false},"excerpt":{"rendered":"<p>Th\u1ee9 B\u1ea3y l\u00e0 ng\u00e0y ho\u00e0n h\u1ea3o \u0111\u1ec3 th\u01b0 gi\u00e3n \u2014 v\u00e0 b\u00e0i t\u1eadp \u0111\u1eb7c bi\u1ec7t tu\u1ea7n n\u00e0y ch\u1ec9 c\u1ea7n m\u01b0\u1eddi ph\u00fat t\u0129nh l\u1eb7ng v\u00e0 kh\u00f4ng c\u1ea7n g\u00ec h\u01a1n ngo\u00e0i m\u1ed9t kho\u1ea3ng t\u01b0\u1eddng tr\u1ed1ng. H\u00e3y c\u00f9ng l\u00e0m quen v\u1edbi t\u01b0 th\u1ebf g\u00e1c ch\u00e2n l\u00ean t\u01b0\u1eddng (trong yoga g\u1ecdi l\u00e0 Viparita Karani), m\u1ed9t t\u01b0 th\u1ebf ph\u1ee5c h\u1ed3i nh\u1eb9 nh\u00e0ng gi\u00fap c\u01a1 th\u1ec3 b\u1ea1n chuy\u1ec3n t\u1eeb ch\u1ebf \u0111\u1ed9 \u201cho\u1ea1t \u0111\u1ed9ng\u201d sang ch\u1ebf \u0111\u1ed9 ngh\u1ec9 ng\u01a1i. \ud83c\udf3f G\u00ec v\u1eady\u2026<\/p>","protected":false},"author":2,"featured_media":3704,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_kad_blocks_custom_css":"","_kad_blocks_head_custom_js":"","_kad_blocks_body_custom_js":"","_kad_blocks_footer_custom_js":"","_kadence_starter_templates_imported_post":false,"_kad_post_transparent":"","_kad_post_title":"","_kad_post_layout":"","_kad_post_sidebar_id":"","_kad_post_content_style":"","_kad_post_vertical_padding":"","_kad_post_feature":"","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"footnotes":""},"categories":[71],"tags":[],"class_list":["post-3705","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-wellness"],"taxonomy_info":{"category":[{"value":71,"label":"Wellness"}]},"featured_image_src_large":["https:\/\/olylife.international\/wp-content\/uploads\/2026\/10\/daily-legs-up-the-wall-20261002.jpg",1344,752,false],"author_info":{"display_name":"Jenny Balmaceda","author_link":"https:\/\/olylife.international\/vn\/author\/helloolylife-international\/"},"comment_info":0,"category_info":[{"term_id":71,"name":"Wellness","slug":"wellness","term_group":0,"term_taxonomy_id":71,"taxonomy":"category","description":"","parent":0,"count":218,"filter":"raw","cat_ID":71,"category_count":218,"category_description":"","cat_name":"Wellness","category_nicename":"wellness","category_parent":0}],"tag_info":false,"_links":{"self":[{"href":"https:\/\/olylife.international\/vn\/wp-json\/wp\/v2\/posts\/3705","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/olylife.international\/vn\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/olylife.international\/vn\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/olylife.international\/vn\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/olylife.international\/vn\/wp-json\/wp\/v2\/comments?post=3705"}],"version-history":[{"count":1,"href":"https:\/\/olylife.international\/vn\/wp-json\/wp\/v2\/posts\/3705\/revisions"}],"predecessor-version":[{"id":3783,"href":"https:\/\/olylife.international\/vn\/wp-json\/wp\/v2\/posts\/3705\/revisions\/3783"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/olylife.international\/vn\/wp-json\/wp\/v2\/media\/3704"}],"wp:attachment":[{"href":"https:\/\/olylife.international\/vn\/wp-json\/wp\/v2\/media?parent=3705"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/olylife.international\/vn\/wp-json\/wp\/v2\/categories?post=3705"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/olylife.international\/vn\/wp-json\/wp\/v2\/tags?post=3705"}],"curies":[{"name":"trang web","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}