:

TArLrEU HU6NG r.qpluyEu vctc, oiN

I - \ \t \E'rs(,Lrj(,c t ]tr'r\\ or;r: \
O nurjcta tr.uoc khi ndi den Yogan-uLr<)i diiy ta litn tLrong nlav clcnnhrrnlnguor cri khii niin! ki'liL nhu chrinkhon,!: trcn diim thandrj hdng.rninhrriin nirn rrcn b.ul di miil dii) dioh nhon.bi chc'in d!r6idiiLkiD lfong nhiaungil'rni Yrlnsdn-s. silu hotLc c6 khriniing ditu khi0ndr{ocriin hii mirngbr'Lrlg nhlc nhLL l)haKia ryin l)ri r,..r'... rim cric chi Nd.u hiiu Yoganhrrviy thi chuadu viL phiinsai I..ch. cri Tir l u. d ,AnDir di chri i siins tao rir truvtn bii nhirngkia.n lhric !a fin llrrrn virtarm cuacon ngudi.songnoi (lungchfil lhongnhiil vi khonr: hc tlrong. thiinthd tri cri Cich dity 7000 nilm ngiri SADA SHiV,,\rli hc thdn! kien rhllc \a mdn Yo:l.rri brj (S|ddhana). sunglhcm cic kitn rhricY hoc lu thiLin S?\DASI-ilV.\rti siingIrip|a non (TAN : cLinlhiu Iirlair Ii tltur)c Yo-ga nin l:oi lh TilnlrirYogx Itic lirrhrirr chit. -!.li(ii hln . Cin TR,\ : cri nghialir giiii rhoiit. siiii phtin-l khoi \u 1.tior hln). Tir (l(;nranYo-gil (luilh:in! rrlthln llii nun. nlitl cing duttcbrjsunl r i lthlittlii;n liit phon.lphri.ngil,ciing cri ru hrrring tlicit rir khr'ri r.irnil str buoc.chi phoi cLra eri hiit (lito !iii{) nilo.chi lrlLim(liil)(in-s mal Dhucriu hLlin-rt tlti":ucua con ngLti'l. Ilo fin-s LhLlnl-li\ bit c!'rnt(ll tlri nrli nirr rni ehi cltLi phiittricl hinh tliin cri nlrrrrli Yo-r:u !
'.ll !ll:lt r:l l lll tltii| rft llt-.J :l .., tr.,,l

' ' n : , 1. , l l t ( .

(iit Nltit tki. rlua rrhicunlhlrr niitrr. tni'rc lich sLrrri htii crj rrhicLr bit'n chuyiinlo Itin.nhrLntntonYogrL khongbi rnli tndt di. Initni.l((rc tfitnrliiv sricsrjrrl.n-li1 errrr:r liii phiil tfidn r(in-!r khirlg nh0n-u in D,, rni.,,-n li,,t ,lin. \iurt nlticunlrdckhiic nhtr riri liti Pakislitn. B:rn-!.:llclcsl. Lilnct. Nliamln.Thiii Lln. Nhirt BLiu....vir ro:rsug cri Siri cdn nhirngnl(ic phu(tng nhu l)hiip. tiiy Anh. lvli. Thul Sl ... dc'nnay da c<lgiin 200 nuric tlrrrc hitnhm(')u Yogir.

vi tinhthjn; crlihfu hanvdi cdiv6 han.

I I _ Y O ( ; AL A G i ? L d I i C H C U V I E CR E NL U Y E N ( X ; A Y YOGAthconghia tidng PhaD su hoi nhip.lienkel ginahaiyeutci: rtri chrt li

Cri the ndi mot ciichvdn tit YOCA l.l m6r phuong phip Gn luyenc;ua con d6 nguoi rhengAn c6 ngira, liri benh virtang ddy mt clrdng khoe. srlc ddngrhdiquadd cd lhe phtirrrienrri tu.ts caokhdngngung. tdi su hidubierr.fr seuvi con nguditr.o ldn dar ndnhanh phric ... -Vd chfta binh : TheoquandidmcriaYOGA rhi benhrar,nhilngroi ioantrong co the lir k6i qud cLia nhirngrhieusdt trongloi songciia nhing thdi quenxdu.ciia su thidunhiingkien thfc dringdin c6 li6n quandehnpsongcri nhan.vi cir| chddOin uongkhongphirhqp.Do su mlit cin baing lai nenm6r so chricnin-sciia co rhd bi ndi gidmstt nhanhhoarc rit. Chonnm6i ci nhin ph/rinr diiu chirh co thd rr.olai cin rD bing. gJ Chuyen YOGAchi vrch |a chongLrdi bnh condudng chla benh ho de vi . c h rl i m c o v i n c h on g u ob e n h . i

bao gdm ci 3 bu6c : Qui trinh didu tri bcnh tat bing YOCA Phii I - Chd do in udng . thich hgp 2 - Tep luyn cricddng tiic asana quan den cudc 3 - Tip thin. thd vi c6 kien rh(c ddng din v nhfirg van de lien so'ngcii nhan mi Trcn thrc td iu! theotinh trangbenhvi diiu kren co,thecu't moi ngudi LlEu 'Ln d h t l u v e nt i p Y O C A o m o i n g u o i n , , c n h r u D r i o l r u i l n g o pc h i c i n l r n l u \ c n tic kdl (ddns liic) l; du dd chnabenh Mot sd bnhkhic tip luyendong -iriir'i'*" quii chlrabenh rrof uoi tip rho viirp trungtLrtuongd trangthiii thidn s dem lai hieu cao hon . O vien YOGA dn Do ngfdi ta nghien thiy phin lon cic benhduocchi|Llrong 'l khoring thiinglhiim chi c6 thc tip vdng 2 thrin,r luyn.C6 mdl sd trudnghop liiu h<rn ngudibi benhdii thdodudng.tiio b6n benhb|r h't (' tre cm' hon.OOl,',nl'tiing nhi-u bao benhPrckison. phi.ungtilu. llm thiin . v ' v ' Bcnh nhiln phiii cln crl vio benh linh vi! the luc cua minh mi lhuc hicn ciic vri aslnl. Thco girio vicn hu6ngdin benhnhiinlalpnhtjngasma phir hop-v(iib'nh lrit hitn khii niingciir minh lhi banh;hin khoi len vI benhtinh thuycngiim Khi rltl thLtc lric driukhonglhi lim khd rnii t,;rhon vit rhilmchi l)m dudccii nhtng itsana .,i. "..,iiir (lu(tc. lirm cho cd lhe lfiing kiin rriin Khr)ngchi chta bonh,tip iuyon YOCA crirn dich ca9.it d'mdaudo: - Cilc co birp. khdp xfong vi cot s'jng vira ritn chiic virdmem mai' kinh b:ri tidt. ho t - Cic bo mdy trongcd thd nhu : tieu hoi. tuin ho;rn thi-in don! ror. cuaminh' - Cic tuydnnQitiethoald6ngddudin' lirmtot chfc nring Vd tinh thdn drrocvtng manh.hiii hoi. cd khi ning kidm soildudc x c cxm' co c]ng oing lrrc tap trung tu iuong ihO'ngtin man. v)Lc6 nitng luc-tu chu-biinthiin n-qiLy uiv Btluydn YOGA lir phuongphip phdng benh c6 hidu quii nhit !i phuc "no]Nho d6ng rhdi girip cho ta cin doi. hol hgp tot gita hai ydu t6 hoi srickho mau chdng nha-t' vil thd chdt vi tinh thdn, s dua ddn nhfng hicu quii tdt dep trong moi ho4t d6ng xi hdi troflg ddi sdng ricng. C6 thd n6i YOGA ld phuongphdpren luyin ra'ttoln dien vir thich hgp vdi tdt ce

trcn vi mgingudi moihlatudi.lTreem4 iudicdthdtip thien, I3 tudicothdtapAsana)'

YOGA HIdU816TCANTHIETKHI TAPLUYEN III. NHUNG

1 -Thoi gisn : cd Tip saukhi dn tt 2 gid 30 den3 gid. Hlng ng)Ly ging tap hai ldn, vio sing khi sornsaukhi ngirdiy vi tdi trrr6c di ngii. 2 - Dia didn : ngoiii trdi' Dp trong ntri, cd thd mo cua cho thoing nhmg Khong tAp asana nu6choa' kh6i tdnh gi; iJ Nli 4p fho-ngc6 kh6i iroic mli vi gi ntrumii hrrong'

.T?

rhucic l.i...v..v...Tap sin nhi. c6 tr:ii chiiu hoarc menmdng.Khdnslarp tren m(lr rren gjuong demdiy virkhdng cd quat. din_e 3 - Vi sinhcrinhrin: Nn rilm riratrudckhi lrtp.Nel kh6ngc6 thdi giln tiim roirnrhin c(i rhdrim sd. Saukhi tip. kh(lng phiiisaui-i phrir trv mdi duocriip xuurtir rLrrrc. nentiim ngar,. 2 Niu cd nhucaiu biu rhiin phiiidi 30 phrll khi tapmoi duoc llim rhi sau riim. Saurnrlilrindi tiiu horLc ri"-n phiiidtrn-u dri rLLiic choslch bo phiin rua sinhrluc

riLhiiu mon.(tDtdnh bi vi lrit xiLm nhiip.

Ciclt tin : A - lrittt t|rin thtin : DC rriinhngul,hicm phiij tiim rr-roi. khr)ng li:rm rlLrn!. T.trn bin-qnudc lilnh lir lcil nhrit.Nludi vcu cri thi tiim biin! nuricirnr.khr)r1u blns nrk;c tiim noI!. Diiu licn. nhing u{n hli bin chunvi h:ltbit) lir\'.\irll rlo mr)ttrLrhLnrs (jrrtii rr cirn
m r i l I i l r f , \ l n u o q l : , n h ' l r t r f ( i n t r o ! : t l t ( r ii t . l I f l t U L C i r r t r :l l r n r r t h r .\ i . r \ t 1 ) l l r . r c \ , 1 ( \

L I . r r r . r ur u r r - L : , r t l i clr,ni \ u . . l \ , r t ( i n - .l t i tr'an doc -!.liiy thco\dng lLrn-s.

p h r l t )S i r u l ( if ( i l n t o lc h r i t ' u r i c h r c h r i rt i r . ( e

l-im \ong tiil cti nhrlngddtrgliic niil-tint \a ln loiln.N-!il) lf(nt-r: rnir:r tirnr: lrir]] nuricllnh cringkhongbi crin. (/rri r,.Trirn\ong. lilu khd nglritircir c{i rliiLrki.-n li'ivrnr')l chLit(lriu(lIrill]oire (liiulllrtc vrll.\oir nr 2 biln tiry.rrii roir rliLriiro nhtrng cri lirrr,!.1 rrrri tDrich. r;|]l b,, Ilrrrrr sirh duc). C{i lhi diurg luoc chiii krng ri rrhimr nrri larv sa riir l(lt. IJhunLrlLr\ct(l(ti
khi)rrg !l(,yc .:,lt llr,ila nh(i la)l-r.l nllrinl n(ir nir\ ir

I-lirnlngitvtrimxong phiiirhirvquiiniio slch. rrhrilli rlrriil rio l(ir klton-l(la rnic \:L|].: r)g;l\tl i ltili . /J- 7,irri.r,r' Thri ru riairhinh : I - RLn bd phhnsinhtluc 2 - Rut 2 chiint! diu goi tro xuong 3 - Rirtl lir 2 khui try rrd xuoDg 4 - Rua m.it : li-y mOtchiu nrrdcsach.midng ngirm I hum n[dc. ctii xuring dirnr:

tal.

2 bin tay hir nudclen mfu ir nharl2 ltin (venmo mjl). 5 - Rla m0i : La'ym6t cdc nudcddy,tay phii cdmcdc nuoc.ray triii dungngdn giuablt mfri bentrdi nghi6ng phii vlo ciic nudc,hit chonudcxuongdi nhdra. mii 1ay Ldm lai nhu vdy vdi rnti benphii. Ai c6 rhddirng2 tay hodcg60c6 ddy nrdc chomui rgap,hit nudcviroci 2 mti chochiy xu6'ng mingr6i nhdra (3 lin) . din-uhai ng6n _.6 Rta ming: Ding bdnchii ddnhrang,saud6 chii lu6i hozrc taychi sauvio llong hong,rdi ding niJ6c sach nhd ra. sfc 7 - Riratai : Ding hai ng6nray ch6 nhringvio nu6ccho virongoiy rira hai 16 . 8 - Rirac6 gdy.

ii

1
i

9 - Ria mit. l0 - Laukhdbang khin sach. 1-Trong khi tdp:

^;, 4 - Arrall uo

- d nhiL: Tdt nhft macqudndo l6t hoarc qudniio mmchode tip vi dd xoa b6p . c h o . dt r LJ u n g e - d top, Mic qudnio binh thudng. ronghoic qu:indo thd thaoll tdt. (Trdi rdt khi dudngviln phii mic iim nhung tip cd ging cdi botdd lim dongl:ic chodd).
b -Trinh m I budi tlip : Lim theoding hu6ngdin cuagidovi0n.cd khoi dOng sau di mdi rip asaniL dd xoa b6p rtii thu Biar. Tft cii bon budc niy ddu quan trong vi budctip sc ktldngkdt qud. Iienquandennhau.Niu bd I trong.+ Trongkhi llp phriitirplrunglu tuongvio ting ddngtic dangtip. rieng,khdngn-she vi xem ti vi. dii Khdngntii chuyen 5 - Chl di dn uoirg : Ngudi tarp YOGA tot nhrittao didu kicn rip dung chi do rin chl),. Ncu chuailn y siiir.bo. sililchuu.phomr. chly drrocco gringgirimiin thil. trfng vir cii. ChLi iin nhiLiu vir dtrxchudt,siir chullchi In ri[r. cu. hoaquii tu<ri ci-rc diu. vitng,Iilc.(Chudi1i0u. loiri vio buaji viroI[c siingvl lrm. tuyir d6i khdngau toi). r'Ln tly, cI triing.Dairnrni chinhvirciic thLic di thiu. Khongarn hirnh . nudc cha (uoi. C6 didu kicn ncn uong thdm nudc Ncn uong ntdc lfiing hoarc viit chanh muoi (nudc dun st'ridi ngu<)i. chirnh,hoi\ mdt it rnutji. (Klrong pha vdi m5i ngudi). dudng). Phr nt)ngdo chul viraphiiiphithopvr3i hil lii, Kll(lngudngluo . biavirchi khd. Kha)ng thucic thudcliro. d+ C/rri i : Kh<)ng nen iir rro. Mdi tin rin chi non arnno nu dir dly. cdn di 1/.1 vir diiy chtiir nLrdc. l/4 dl diiy chria khi vir hoi. rin nhlr viy sc tiau holl tot. NCu cdn c6
Ine n nllleu Duil.

6 - Nhitng didu cdn trdnh : - KhdngtApasana dangbi dm. khi - V6i phu nt, khongtapasana khi trcngnhfng ngiLy hlnh kinh hoac cd mang. - Voi nhftngnguiric6 bnhmEntinh cdnc6 gidovin hudngdantap cdc dOng tic phirhdp sc ch6nglanhbQnh. chung tapYOGA cdnphii c6 giriovinhuong N6i khi dancu thdkhOng ddngtapd ddntdi bidncti khdngtdt. tu - Cdncit mdngtay chosach dd gid ve sihhvI dd trdrh xay xu6ckhi xoab6p. se

.--:#

TAPCACDONG TiC
ASANA
Quy trinh tap Asana : Baogdm 4 budcsauclirv. I - Khoi d6ng 2 - Tip Asana ii - Xoa bdp I - Thtr gian I - KH()I DON(; : Nhim lim chociic co bip . khdp \rong . rhilnkinh vi nung , lugng budc diiu d'oc chu1,0n dr)ng..chuin bi cho vi.ic rrrucliJi- cic,rsana aLroc,ti dirnqvir lrlnh dudccricbienco rr:on-e tip. tnr t h c ot u r h d b i i nk 0 i - l i i r l u n g r h ; i n t v i k h o n -(l h r n g : t ) , t f o n g t t . d , . , - c0+ : N - l r d i Kt]l,. . viilrda)ng thco3 rrrit phinu : Ci.,.il siil cd rLiin:inglir rllng suurhcLr phutrlgrh.in_g ,lLLl,e lirn,t rc 1lhrr ,,.,."^..:]q t ' i i v ' ' C ' i l [ u ( t cv a l r i b l D d i u ( 3 l . ] ) . T r c pt t r il i m i j , " , , . h i . , , n s - u . c l i r rt . t l i n t . f l t L r !1irin Inot chrll linr riapddngrIc h. - N g h i c n -tr . u c h ot l i p h i i ic h a r n li r .. l l r i . q u u _rv r i n u p h i l s r r u i c h r r r c rrtJ o r r : l i l v , . . . , ] , rniitphrin! I vons tnco drin-q !r lri bll tiiiu{ j lijnt l_irnr]I:Lrrrc (t iirnj. va lli

tkr ,,,,,,,,n1,isoi"rlll;ii[::i[i::ijl;!-,\lli,:l.lTiilJ:li,]i'

(iari.

Chriy : ThLrc hi"^n ck)n,!: cilngchiirncin-st()1. hr)D \i() cric liic kiil hil

rl)(ifir r,iiu\ ; l

I - Klrn r,tt l - N i r n g 2 v r i i lCnclLra phiirlf|(ic chu\,0n vi dr)nsrhirnhI virn! r|irn(.1lii ). Lirrr nglroc (3 lain). lili
b - Giangthirng tayra 2 bCn. vri lirn dicrnlru qury 2 l:ry -l vJng lir phil tfudcrr tut vungra phiasauciug Inng cilngttjt.Srrrr Il,n lfu"u. cl,i nSu,r.I,,,-l ulng tir suur.u

rep3 vong. cr6 sau quay vdng 3 ,n"""|1j||f,';--tjl; i^li

t*"'t+ birn srit i' : bitt ii'uv."'n- ',':f z ruv \ L'lr] aong fi:; ;ilLill ['iti::?Xl?.l1ll'v liit ngua oitn 2 rav cLittrc'-quov

,^.^'.@VinngoiotuthebjnkiJtgiit.]tyliilnglhlingH2b(n.

KllAt r'.d : Vin ngtii rhring.2 c{nh rayrhing khdngd6ng tgy . ! ctiy . Ni.tng bi.in voi cinh txy. Lry co ray lirmlim quaybiuitay rhinh ljly_"u9lg. 9. t'vOngtrdn theoI htrongJ lin ) . S:ru qury Lheo ( dci chicrr nguoc r.l lrin,). lui

viih,ic ucin-s oou, noftgi'Hffi ,u.)L."uil".i:ix,; ili .n rai c x ffl li l ii:'i o'
Dr.rng ro:rcI chin hoi rt)ng honvai.2 rlv de bonhdng. khiu2 ^^.. gor xuong o.tu .++!l!!!JJ+ rhinhgoc ll0 dd. l.rm Tii ti clua-ngudi te"ir,ii Cf,,in thiinr. Dhiii "O

phii' chln phdikhiu'ciin trdi thing' sang chuydn chunlrji dur bungvd phiarrudc., ui'i trdi Tidpiheochdnphii rhangchan *6"e tt duamongvd phiasau. lu chuyen "e lai r3 lin) iJ r,.i'u ?ri'nr^nt'u I lln). sJudo llm nguoc "ay eo rdi quay '- Kltn eo : Dring 2 rhing.2raydd len.hong. chrnkhepsdtnhau' lai (3 do qury theochirlunguoc uungtnfif,-6i! t6n nn6tneomot ctridu3 vbng Sau vong). I - Kho'pea'i: ( 2 bin chanluonsiit a - Di.ngchum2 chin.2 bln chin hop-thinh 1: ds 9:t (vtn kh6p tren2 ddugoi ' riii quay2 dau.gdi bin cnie'ul.'Aeu -eoi?huxudng.2 taydat chiu vdnglrbn theomolcdeu (litm 3 ld;) Saud6 quay3 ldn theo lhirnh sht nhau) ngudcliu. 2 gcii sane bdn lnrdc b - Chin tay vin nhurrin. khrudiu goi rr Phiir 91" 'l::! iJ t l r r r r . grjr rp h i r'r; t u k h ^2 t t r r n u i r c j n gl o n g . a i t h ul l t iv c F h l u l t r l h i n hh l n hr o n gt r o n dri junl,lting. l tay in rirr c|iugd'i3 cii) Lirm3 lirn.Satr lim "i';li"il"in,-).r,l,,n (3 lin) liti nguoc theo chidu (liriph:ii Icn t) : clrdtr Dfng thiinglren chrinlliii' 2 tir)'di d hdng.niing
cti Kh/rtr biruchin thirrh hinh vdng tf'r] lhl:o I c n l e u . ) .hiin. qrraycr'r r"..,e,i.-ddf,idl"[ virng". rki quay -l vongthcochiiu ngtldclli SaLr songthi lim liri chiinlriir' l-irn chirnphLri

chiinphiiictrpliro phialirttg lrg(in nl]ttng gtii L|'ru DLiu ph,iit.tfrl*;,[IfilfilJJLlrr giii r'in T"y Lirn chin. phrii mlnhxut)ng phii I0 lrin
bil rrii lnrt :N'Joi b(i g';i vir ti lir ngii lungxLriing liti ng<'ii l'n ll - Kltr'tp g,i h:nh |lhucon ngrr:r I0 li
l1 - flt,i :

tl hrrng,cltrin lt) - Klu,) tttitt tlrtDt r chrn lli'ri liln lfu dti g tlliilrg.lily lfiii di

btiP

mui cu-rr ttn,lsi.l]iu 'A'inirv "iiia Ningtry lcn hit.h:rng vrro t,,;. ;;;i,';';,ii ,t,ir muc Srud6 cci "1," Ja,.irlJr rn ,o] 2 try lin phil lruoc uuon phil srtr ngrrlhct iiirt dtiu "1* i;ii,,i;.,v trolaivl h. xudng' thingtrd I^i ru thdban ngudi :.;fi iii;.';;-';;i (i 0 I i n ) . hit trudc.ron' viro'2 tnydrngrr rongnonv{i. haitaycho b - Chln dfng dang virrgtldi t"ii?" t*,'r"ttg ?u" t[ pu" ou6chdimric'chin thing Thdra' tny "a "gu" thdbandiu (10lAn). trd lai tu II _ TAP ASANA
I I I _ X O A B O P:

m:it bin trv quirv v' l - Dinl tlring, 2 chrindln4 biin3 vJl {ilv Lli doc thco tltitn

drc mon ho6c s'rn Sau ii ii.rt-ini.t.li ,uy.n. dosesinh motlo:rr i",,;;; ;;;"; .o ir'c riao hhnh b6ptoin thansc llm chocdcho6cm6n ",'". ,J xoa ;;;;;." cdn dLroc bing vi phiittricr deu' thdi cd a"o. ae"ae, * f,rte-p thd'd6ng cic tuydn

tuc 'e ep' thi rirlu ket hop voi lho vi lip trunglLrLtrong cic lorrjdons KLi f:rD biet sitip I

----------

ni:.,lol* co thbi dau..cdn bdpch6daunhitiu xoa hon.natng . -C],: rudng hodc mdnsd6nvdd6.bnh chdng sE khor. Cnrt! : Khi xoa bdpluyerd6i khongdudcdirngbafr k' mOrloai diiu nirod xoa bopsaukhi tep.Chiddngtay.khdng dr)n.s ihdn. Xoa b6prheo ru sau: rhrl /. 10. nedn\oc varo LJiiu chin vi ih trenda ddutri mdptriin ra sau . liln=2:ll_^Dunq , lrrrr|uot rir\. j Jjn xuon-q thii duone sJupi\ rr nhrir drlnj rJ J ljn. bin ra_v chiiplai.ding 2 ngdnrry criimiir lt giualriin ,,-., , 1,2 sang ban 2
thilr duon! d0 -) Ljn.

b - Chrl siir 2 bihn tavchonrin_g rip nhcl0n 2 miiLr lliinl) . , rt-ii i 3 13 i i n J - /1,//71 Dirng? ngrin!lirl vir ngon nhiin vurjt niit t rlir tfan )n ! u d l i r l s o n n u,il l nv u o l n . l u t f a n giir[ nld \u(in ij |i \u(in!! (j liin) r . / ( . Dilngl i ! - ,,f'l(ii .D i r n g birntav ruot 1 khiip2 ma LU mii rl 2 bcn rai (.1 5 liin siil r ). - rVlttjtt 6 tt-ujj,! 10diiu n-srin miat lil . tly nhilnIrun-g ns I ban(j lii ). s -girr.t 7 (,(iDt 2 tllv vu(itchcotir tli \U(jn-g (luitcii[r (-l _j lxn).

.i - t4,i r : a - l 0 n g d na l ir i pl t n 2 m i i r r ) in i C rt i r l | m - l t i us lo n g u is i l n g ? b a n ( l _ 5 l i i n ) . i

bin rlv vio nhau.2 n-g(;n (lrl (i (lr(.,i c:ii ciim.\ral rna|jt I |!(in crii ,,-. . ...51rt,tlr.f thco \r()'s rJrr.ihitn lin litr. 's(in lf(; miai ntdptronscr.rr *irnlt tiri n.r.L lirn-l vrir ngtirr c r i ir r j c rL l o c r h c o y i r h l a in - e r ; rJ l , j n r l r l ir r i iL t ti_5 fint, , ,r,aChripI bin.rry. l0 driLr rrgtlntxy dC lf!(ic crj r.rjirrichn I bcrr.vurir .-_ , ,'.,,. nrirnh birl lilv lctr(jil I l)ancri virJp rnlnh phil saugliv (3 _.i Lin).

,,,,i) R##ffi ?i:ii:ifi,1],i,iil,T:$;,ii:lTil-,lii,ll,l,, ;:"'ff i,,'.). ffill;T*H,;"-t#,l'i]iiii,li filiJili,il],il"i;'i:|l"l',j;

| | - l'qy ; Ding ray phtii b6l
!r.' : : b l n l l y t r d i lrdt 'rBu.r ra pnla stu. mu biin u _ll' s toy ij r^o,q ' " - l ,g lune gitn birn tay phiit. u^\u lunggrinbin ray phiii. miet rT trrgir{a sdn8lung xuaing xudngcur (5 s :,ul.o^.dnq rdi ran).Sirudo doi tay. Iim lai nhu tr6n.

vi)o,sau phiii, duaviro vai co girta scing lung.r.6i rnic.i giiri rii 1; lT: 5 . r u 8 i r v .*t o n g N h rd o t.|r:' I r ,.',

Irng' a sirasons cingcao to'r. miei dtlt lung cdng rdi rir t,u"^"?;'o?:l8t-?,lii'"" taynirm dirng chat, xuong mubiin mii o tay manh 2 bdn vlo sdng ,**,51olll
l J - N s r c.

'"" uu':;#lX;lil :#:.,lTJJff *u. li;lHl "uuo* H:ffiil?:iiJiJ1,,';u.dr

nguc(5 ldn). b - 2 bin tay de sdtniichrdi xii manhra ngo2ri : I1- Bune bungra ddnrd'n(5 lan) a - 2 bln tay dat2 bnxil manhvirothanh b - 2 bln tay dzitlen bung, ngdnciii chiara phiasau.4 ng6ndit chamrdn.Sau drl hit vio, r6i tho ia chothlt het.trongkhi nin thd lin luot ldy ddung6ntay dn vi nirm Nguociai khi niim bntr6i, bdnphriibudng. ruot.Khi nim benpheithi bcntrii buong. (3 -11dn. d6 budng vI hit valo lin) tay sdu Ivl6i bin nim quairh hing vi mdng l5 - Hin,t rd ninu : DIng2 bln tayb6pchung diu diri xudng goi. 2 16- Drii : Dirng tayvuotxungquanh tir hring dudidiu gdi tay nin l7 - Driutliii;Ding 2 birn b<ip trdnvi'r tir ctj l 3 - Bti cfuin: Ding 2 biu tiryvuolbip chrin diu goi xuong chin. n cri mit cii chirn tiLy ng(irl iin nin xungquanh : l9 - Mtit cti cltritt Dirngl0 cl^iu
tlong vi'r ngoiti. doclhco gfin tay 20 -C,itr ti clr.itt Dirngl0 d:iung<in liin lttotnrrn tay 2 | - illtr htitrcluin : Ding 2 biLn vuottir ctj chril ladriu ng6nchitn 2) - ()m hin cluitt: DirngJ drittngtin tly phiii iil vio khe ciic ng(inchiirrlrill cirl dri ? tfon-s lity phriigitip in 5 ttgtinchrinvitocho rranh hLln Satr dill13 ng(intrl-"" khi cill chlintir 5 ngiin xutinr (lin g(il chiin.Tiep tuc dirll-s Lil] li[ irrrliin lrro-1 cii gan biLn crrnlr phiii an rnanltxung quanhgiuagan birnchiin.Saucldbirntly phiii niun liii. clirng giit cing tit cirLr n-r]hicng niim tay (phiitng(intt) xiit mLrnh rliLrngtinxLtong chin. Cut.ri liiy birn tli, vo nhe viro gln bin cltiin. Lim lai lul cii nhirngddng tiic niry vciichiin bCnphiii

IV - THU(]IAN:
khiipciicti biro Khi thugiro m6ndic bietctindLroc Saukhi xoabdpcic hodc duocsiinsinhrl lrongqlrii ludng mdndacbielvirn:ing thu chctc bio sehe'p cticho6c rriuh tlp. Ddngihdi ciic tuyentfo nenclln bitngvit sitchse Cd lhd lfc d6 hoiintoln thoiiimdi vi vui vd. ttrii Cdchthu gidn. ndmngira, longtoirnb6 cic co birp' 2 tdy dejdoc theothan' ngdi tdn man.thd nhe 2 birntay dd ngili, Z ctranthing v) kh6pgin nhau.Kh6ngngh.i nhe,thu giantoM thanfi 2 ddn l0 phrit. Chri ! : Khi thu gian,phriinam tren chieuhoic men morrgcho dm. Kh6ngdd lanhlungnguyhidmvi khongngudugc. V_ TAP ASANA Tir xua,nhidunhdhidntridt & Tdy Tangv)rdn Dd di chri! quans6tthiennhicn va da phethienrhidu ddngvat c6 ciic ddngdicu,tu thericngrdt ticu bieu.Ho da dem tdt c6 ip dungnhfng tu thd d6 chorgudi vir thaiy tdc dOng ddnco thd' ddnthdnkinh v) mangten dongvat nhu : rin htl mang' I sodon; tdc iasanildrroc tamiri... Vithdc6 "e rira, tho,ddubd.... con con

._---

"J:l)#_^
(DringY<iga)

jT,;T i j:l:i;i:J;'::";,iiil",:,1;:lt jTl?tr i,#,ililj lif: ;ii,;,i[

f ' r n l r l - ' l r - \ t ll r r t n s . 1 ; u , t l k ,r"nl :ii"'nr'* ,l,iu e, o f h u n r i . .r. ,.,,r,r ..hIiir..run.j

;ilXill,:fiJ,il:llt,:ijl .r,ij, ,i,,iI:i; jr:llri ,"". ili,;::

ha ln J;i,,,,, si, ";:ii :!fi1',;',"; l,,";;'i;-, :i1:,rTl;: fi i ;i;';i :",rn cn nau.,, rr,a," ,"

';l-"if r, c,,,i, #l l:ffifii,,lii l.lilI i.lJ.l,"l,li:"lii ri: n,, r ,::r..l

Yogamudr;i

ASANA 2 BHUJAUNGASANA (DQng rdn hd'mang) tric ngia. @ -T-^sdp Ddr Nam tai phriiripxu6hg chie.u, rayxu6irheo 2 nsudi.bdntay
ra phia saucang

ll"' cins rdr. Jl?ll. i ; "'"i'ii ;;i.;;;:JH:,i; cans

ot",

""il

ili.lil:,';?;n,'j"ff

j i"*" :qiig y:. prayu g ?i.: :s ri x oh i;;iilil'J,lX',,#,^"-",ii,';';T"11

Nin rbo 8 gjry Sau do tho ra, 2 tf,v h. '. r tiri4 n8{c xu6'ng vd trd vi rribanddu. Nghi l0 grayrie.n r;* r. Nghr gray depr,,. lam ruc Lamg lan. dong' a L z . N n r n g h r l a i p h d il u o n d p \ u o h gc h r e u .

dong nly hoat deu.Phiit 2 -Tdc duns: Tip dsana giripchotim,phaii r.idntuvdn
,ic no,rr nA lrmo dA on

Bhijaungdsana, ASANA3 A RDHAKURM A KAS,\N,\ (Ddng vii diri) tdc I - Cdchttio : Quy xudngchiduhoacthiim biing l0 rJXu ngdnchiintrc vi phia trudc,2g6t chln chammong.Hit viro,dua2 cinh tay lcn ci!o.2 barn rlp siit vio ll), nhlru, cinh tay siit virotai. Thd ra, congnguoixudng,2 tay xit chieuvi lil li duirvd phiil tnr(icd lu thc'bd (2,tayluon thing, mrii vi chiinchamchieu.co giingm<)ng grit chiinvin sLit vii xueing nhau). Ngungth&8 giny.Saud6 hit vio vi 2 tay nlng len dinhdiu. thd rn. 2 tay buOng xuongtrd vCvi tri bandau.Llrn 8 ldn. 2 -Tdc dune : Gi6ngnhuasana nhrngc6 tdcdungmanhhdn. I

Ardhakrirmak6sana
10

1---,:--

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ASANA 4 UTKEPAMUDRA (Ddng rhfc dny) tdc

I t4n : Saukhi rhfc diiv.jjp rdc namngin tren-qruong. binh lhuong. lho . _,. . : Qdclt Hit vlo. biir ngd rhu 2 chin co ln.driugciisir nguc, riry bo hy 2 diu gdi. Ngay lri"p ) Iric buong_ u \,-ir tuy du0i chAnrhin-er.a.ddng thdi thd ra. Lirm -l Lln. ,Oi ro thai giuong nudc l|nh. nhung khongcho nudc cham ring. Saud6 dd lo virng rdn vi di :9n_C :^dc I b0 5 phil xung quanhnhi (cilra cho luu rhongitrong ihi;. mo : T1?lS y6i budi rriprsanitneu mudnrip lli dongtic niv viin (ludc.Slrl .. ..Cllfirn mdr ddngric nghi 5 giiy. Llm S liin. 2 --[4c dntt : Bii tip nuv-lrtipcho cJc co quln niri r.rno hu.rr ._,liu. tlrclrrc J,l . .. tinl li,n vi chonr t:iobdn.

Utkepa mudra

ASANA5 AGNISANA MUDRA (Vdndong r5ng nhiCr l) tay ldngbin rayhudng vao +9lchJgplNg6i kidu bdngtit,2 ddrudc bung. bn1g. 2.ngon huong sau. vlo, rhAra hdtrnfc, 6uig thdttai, S ng6ntiy fn crii ra Hir thtnggoc vaobung, ng6n cham veonhau trung6 gita ro.n, nin ti6 g cdc tay xir tAp rdi gray.(C0 kbi dn,cdcngon ancAng cAng Tdtnha,t ddungon gang tay sau r6t. lA raycnam satsdnglung).Sau hit vdovAtld vd tu thdbanddu,th6 binhttruon_s,-nghi d6 iO giay
foi lim lai irapJ ltn). Saum6i rudntangthem1 ldn.Cf thdranglen d6n t0 ldn thi thoi. - Tdc dung : Chiiacdcbcnh160 bdn,tri lo6t da ddy,vi trongmduthiduhoac . . .2^ lhia duamg.
11

t
I

Ctri ri: D6Dgriicnir), lap khi d6i.Tip khi no ra,t chi nguyhidm. Khi n-sdi gil : Nam k6o sdr-ngon biin chin ciii vlo hdu m6n,cdn g6r chanphdi chdn-q 96rchantrrli.Ni ng6ibrn .sii b*inh len rhudns

Agnisana mudra

ASANA6 UDAYANA MUDRA (VAn d6ngtdngnhier2) Dring chnn 2 bang ddugdi khiu,2 bertay vai, .......,\!4!4: tay thang,.mdn vd phiasau. vao,sautJi rhdr; rroan dartrcn2 ddugo.i, dua Hft. toiurrtroibung r6i lai muccaonba'r nin thd8 rhi siav.saud6 hit veovi 116lai trrJu* aau.r.rghi"kh",irj tu l0 giayrtii lirmtai( 8 ldn). t;:# b9g rii vI bcnhhenvi nd girip cldykhi d6c rrong ngudira ngoiri, ddngthdigiLip miiusach, cho "}r!rchr,a fu* .a" ;; ffi i?.i ,a*;#;'i: phgc. "t.
. . . Cnrl r, : Nl ngudiydu c6 thd quj,tip,2 ray vin dd tren ddugdi, tay rhing. Vl nhdphiii rapkhi d6i.

't2

Adayana mudra

"",i';l.]r'r],_^ (Thdcdicung)
nim chirci.chtn. vi'phi. I'u,ir.T,rtvrin nir-e I.iyhlii,il'l,icn rrt 2 tavsEkio ngirc tirrog Dang. roirn cong con,.: r,'orhe tirm I:n. rhitn nn" "ilI;ii;]l dd ]nqq gii), sau rhoru vi rrovetu rhcbrndiiu. ' ! : ' r r r ' / : r r i r y l u i ,,,_d ,^I]l t r a m o n gi c l h d2 .K h in g i t ap h i i ' Nghil0 ",i I Ircn rc n i r i p i i rc h i e u l.p r r tsi;rl co thdphrilt dnddu.Nc'u thanh nGntip don-u niiycd rhi rn## riic einp

du,r vc s,ru. ,r n,i^ff##n. Ii|;Yit*::l'litrdn chieu.2.r,ry phia urr,rn.rr rirr cao mil^nhln lhinr

Dhanurisan
13

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t

1 I

ASANA8 UTKATA PASHCIMOTTANASANA (Thd tr6n chamgdi) I - Cdchtdp : Nim ngia, 2 tay det xuoi theo.minhHit vio-ddrg thdi dua 2 chamsrlt2 tai Thd ra hei, ngdi dav.dua2 b'rntay namliv l .inh toiilnlEilJfi, d6 Nin iii.rtr" thing,daucriixuong. th68 giay Sau trAvd tr thdbandau' "*"".i,," hit vio. Nghi l0 giiy roi rieP lim lxi { 8 liin r' tuc d6ngrhoi chtlabenhthdnkinh 2 -Tdc duns : Giip cho ngrrdigilm axit trongmdu GiUP khoe. rooui benhthip khdp.Ciiim md bungvir lim cot so'ng cho chi'u dc Quantrongli chiln tay C/rrii : Khi ngoidayc6 thechong xuong lhdlhathit' vir phii rhirng sritxuongchiiuKhi thoraphrii

Utkiitapashcimottinisa

:LAprrto
Th0rg thudnghing ngbychringra chi quantlm :.an crii gi cho^bd'cho khod lim-lhu6cbd udng NhungYOGA ndi : Tap ngrrdilKhi rigutliyeirctri ngtiidcnchuyen itrlo.oo quunitong tton ci alnvir uongtludc bd. vl thuc td ta thdy con ngrrdindukhdng hing nam'Ndu nhin duq,c auocan cOttrd sdirgduocvdi thdng,cd biet cd ngudis-dng chdt an,nhin ci udngse-ch6ng hdn.Cdnncu tdctha chi cantiJ2 dgn 3 Phtt conngudi dAkhongt6ntai. Khi hit vio c6 nhidu ndngluong khi drrocdua vdo co thd' Saukhi nang luong khi duocsirdungsdbidnho6vn ihAra (le lfc thei cdckhi doctfongco thdra ngoei) Thuctd nhidungudihit v)o bi thidukhongkhi Kdr qui crictd blo,bi thidunang iuonskhr. dongthiti clng thdi gianphdivi phdquin bit dduydu di vi benthancdctd pirtii.pni quin cungcdnphtii dri nangludngkhi' do d6 khi ddc targ t;o iau ,oo ne-n

ln.Khi hit vio ydu.thAra cung kh6ng khi d6csEdirng rrong rhi do dd vi lai hi, lai cd nit. vi khuanc6 hai ring len.vi khi d6cll rhdcin hiipdin cricloai vi nit. vi khuiin. D6 li nguycn nhin cia nltitlu bcnh om dau. rir. phdp, Ne'utdp thd c6 phuong khdngkhi vio nhidu.vi khi d6c rhii ra hii thi ru nhiensehei benhtat,khdngcdnphriiuongthuOc. Hil vlo thdra siu sdcung niingluong cho7 rui,en cfp khi phil rrien ddu. Ching ta biei rangm6i co thdsongduoccilu tao ti namyeu td vllt chiir.Drj ii ciicrheriin.rhdl6ng. khi.iinhsin8vi ere. thd chinhduocning luongkhi thi ning ludn-s cria.l loai kia c[ng duoc ... .f:" diciu ,Jituchinh.theo. hopcuu5 yeuto nang Tdng lucmg duoc tenll ning luong nlv goi sr?c
'fu\'at
Ititti, vit klttitt: It inh hnitt.ri l4uiit ytit nhtit tl,irtipl,rii n; ,i.ruw,r htrrin,!ri;1

J()i kh()u:! tip tltd. t(

T*\P TIIJI\
Ili"^nrlrv nhieiu ngu<ii (lilrr l)i ditl. rni'ir ngr'r hr:iicbarrh Strcct(t1o iinh huringmt)i . lfr(tns sa)ng. hrii . gi dinh....) xii rhuonr: xuvtn phriidirngrhuo'c mrii ngudLroc. ngu Tiriin li pl)rkrng phiiplijrnclto tiirntri con ngudilrd nCnci.in biingvi thin kinh . Llurtc phuc.con nguditr<lncnrhoiiimiii. vui vd.vjng hunhphrlc. hi)i ddng'thtii giipcho ngLtiri ndnthr'rnr.:,minhphrittfiin lri lu.^. tto vir
u()ttt)ltit u irtn ttjll ti pkii ttin tltiitt

hii cti.rt hutitt':lin ci,t