Những bài tập Yoga giảm stress hiệu quả

Trước khi bắt đầu các bài tập Yoga giảm stress này thì hãy nhớ giữ mỗi tư thế từ hai đến ba phút (khoảng 20-30 hơi thở) và càng lâu càng tốt nếu bạn thoải mái.

Xem thêm:

+ Tác dụng của Yoga thực sự tốt thế nào?
+ Bạn đã hiểu tập gym và những tác dụng của tập gym chưa
+ Chế độ dinh dưỡng cho các bạn nữ mới tập gym

Chú ý: Yoga rất tốt giúp cải thiện mệt mỏi, căng thẳng, tuy nhiên nó không thể thay thế cho các liệu pháp điều trị y học. Nếu tình trạng sức khoẻ quá mức chịu dựng thì bạn hãy tìm đến các chuyên gia sức khoẻ để được tư vấn.

Những bài tập Yoga giảm stress

Tư thế em bé – Balasana

Đặt một cái gối mềm, mền hay gối ôm theo chiều dọc thân người ở phía trước mặt. Hạ người xuống trên hai gối, đặt hai gối hai cạnh bên của gối, hai mũi chân ép chặt vào nhau. Gập thân người trên dài dọc theo chiều dài của gối ôm. Tựa hai cẳng tay trên sàn để tạo điểm tựa, và xoay đầu sang một bên (hay tựa trán trên gối ôm – miễn sao cảm thấy thoải mái là được).

Tư thế em bé là bài tập giảm stress hiệu quả
Tư thế em bé là bài tập giảm stress hiệu quả

Để cho trọng lực ấn hai chân bạn xuống sàn khi bạn đang thư giãn, thả lỏng lưng dưới. Sau khoảng một nửa số hơi thở (15 nhịp), xoay đầu sang bên kia và tiếp tục thư giãn.

Tư thế nửa chim bồ câu – Eka Pada Rajakapotasana

Bắt đầu tạo tư thế chó úp mặt, trượt gối phải về phía tay phải. Hạ thấp hông phải lên gối ôm, gối, hay một tấm mền gập lại, trong khi bạn duỗi thẳng chân trái ra sau, mũi chân chạm sàn. Tiếp tục giữ tư thế thẳng đứng bằng cách dùng hai tay để tựa thân người, hay hạ xuống trên cẳng tay. Hít vào khi bạn hạ cằm phải gần sát xuống thảm tập, duỗi thân người và đặt trán trên cẳng tay phải.

Sau đó thở ra và quay trở lại tư thế chó úp mặt và tiếp tục lặp lại cho bên trái.

Tư thế cây cầu tựa – Setu Bandha Sarvangasana

Tư thế cây cầu tựa - Setu Bandha Sarvangasana
Tư thế cây cầu tựa – Setu Bandha Sarvangasana

Nằm thẳng lưng trên thảm tập, hai gối gập lại, hai bàn chân đặt thẳng trên sàn, rộng bằng hông. Duỗi thẳng hai tay sang hai bên và lăn xương bả vai vào nhau để cảm nhận ngực hơi nâng lên một chút. Cẩn thận nhấc hông khỏi sàn và trượt một khối yoga trực tiếp dưới xương cùng, phần xương lớn hình tam giác ở cuối xương cột sống. (Chú ý: Thực hiện liên tục tư thế cây cầu trước khi bạn đặt một khối Yoga ở dưới xương cùng nhé – đừng cố nằm trực tiếp lên khối Yoga).

Khi bạn thư giãn ở bài tập Yoga giảm stress hiệu quả này, hai tay có thể giữ yên ở hai bên thân người, duỗi thẳng qua đầu hay duỗi thẳng ra tạo thành tư thế chữ T. Người mới bắt đầu có thể giữ một khối Yoga ở độ cao thấp nhất, sau đó xoay nó lại để nâng lên góc cao hơn. Rồi quay trở lại vị trí ban đầu, ấn mạnh hai chân xuống và nâng hông lên. Bỏ khối tập Yoga ra và nhẹ nhàng hạ lưng xuống thảm tập.

Tư thế góc nghiêng xuống – Supta Baddha Konasana

Nằm thẳng lưng trên thảm, hai lòng bàn chân áp chặt vào nhau, trượt hai gót chân càng gần xương háng càng tốt miễn là cảm thấy thoải mái. Đặt hai tay một góc 45 độ với thân người, hai lòng bàn tay hướng lên. Một tay đặt trên bụng dưới và một tay còn lại trên ngực để tập trung vào hơi thở.

Với mỗi lần thở ra, mở rộng hai gối ra để duỗi đùi trong và háng. Bạn có thể đặt một tấm mền hay gối ôm ở dưới hai gối để tạo điểm tựa. Để quay trở lại tư thế ban đầu, nhẹ nhàng lăn sang phải, hai gối kéo về phía ngực và từ từ ngồi dậy.

Tư thế hai chân tựa tường – Viparita Karani

Tư thế hai chân tựa tường - Viparita Karani
Tư thế hai chân tựa tường – Viparita Karani

Để thực hiện bài tập Yoga giảm stress đảo ngược này, bắt đầu ngồi trên sàn, mặt hướng đối diện với tường. Thở ra khi hạ lưng xuống đồng thời đi hai chân lên trên tường. Ấn mạnh hai lòng bàn chân vào tường, nâng hông lên và trượt gối ôm ở dưới hông. Duỗi thẳng hai tay ra hai bên hay vuông góc với thân người, hai cùi chỏ gập 90 độ, hai lòng bàn tay hướng lên. Đặt một tấm khăn nhỏ, cuộn lại ngay dưới cổ để tạo điểm tựa nếu cần và thư giãn hoàn toàn.

Khi đủ nhịp thở, ấn mạnh hai lòng bàn chân vào tường, nâng hông lên để trượt gối ôm ra khỏi thân người. Nhẹ nhàng hạ hông xuống sàn, lăn sang phải và dùng tay để ấn mạnh người ngồi dậy.

Tư thế xác chết – Savasana

Ngồi trên tràn, hai chân hơi gập lại, trượt một gối ôm ở dưới hai gối và từ từ hạ lưng, cổ và đầu xuống thảm. Để hai tay thư giãn hoàn toàn hai bên thân người, hai lòng bàn tay hướng lên trên cao. Nhắm Mắt lại, tập trung vào hít thở và thả lỏng. Khi đã sẵn sàng quay trở lại tư thế ban đầu, lăn sang phải, hít thở hai đến ba nhịp, sau đó nhẹ nhàng ấn mạnh hai tay xuống sàn để nâng người ngồi dậy.

Với bài tập Yoga giảm stress này bạn có thể tập ở nhà hoặc bất cứ nơi nào yên tĩnh. Đây cũng là một trong năm bài tập Yoga chữa mất ngủ, giúp bạn ngon giấc mỗi ngày.

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