ASANA DNG YOGA TC DNG - Gip iu ha cc tuyn pha di (tuyn sinh dc, tuyn thng thn).

- c bit tt cho vic iu tr chng ri lon kinh nguyt. - To sinh lc cho ty, tng, gan, tim, tt cho ngi to bn, tiu ha km. - Chun b cho th hao sen khi ngi thin. THC HNH 8 LN Chun b: Ngi t th hoa sen hoc t th bn gi, 2 tay t nhin. Ht vo: T t a 2 tay ra sau, tay phi nm c tay tri. Th ra: T t ci xung mt song song vi sn, ci cng thp cng tt, trn mi chm sn c th th lng, nn th 8s. Ht vo: T t nng ngi dy, th ra. Th gin 10s. RN H MANG TC DNG - Gip tim phi hot ng u. - Pht trin tuyn c, ngc n, lng g - Xoa bp cc c quan ni tng. - Tt cho iu tr chng ri lon kinh nguyt ph n. THC HNH 8 LN Chun b: Nm sp trn v mi chm sn, 2 tay a ln ngang vai, 2 chn st nhau. Ht vo: T t nng ngc ln, nga u, mt nhn trn nh. Nn th 8s Th ra: T t h ngi nm xung 2 tay bung xui Th gin: Nghing u bn phi tai p sn, th lng ton thn th gin 10s.

VI DI TC DNG - Gip iu ha cc tuyn pha di (tuyn sinh dc, tuyn thng thn). - c bit tt cho vic iu tr chng ri lon kinh nguyt. - To sinh lc cho ty, tng, gan, tim, tt cho ngi to bn, tiu ha km. THC HNH 8 LN Chun b: Qu gi xung sn ngi ln 2 gt chn (10 ngn chn hng v pha trc) Ht vo: 2 tay a ln cao, cnh tay p st tai, 2 bn tay chp vo nhau. Th ra: T t ci xung, 2 tay chm sn trn v pha trc, cnh tay lun p st tai, trn mi chm sn. Nn th 8s Ht vo: T t nng ngi ngi dy Th ra: Tay h xung tr v t th ban u. Th gin: Ngi th kim cng, nm tay phi chng ln tay tri, n ng t vo khuu ngn tay ci th lng ton thn th gin 10s. TH THC DY TC DNG - Gip cc c quan ni tng hot ng u, chng to bn v tng cng th lc THC HNH 8 LN Chun b: Nm thng 2 tay xui theo thn, 2 chn st vo nhau, c th th lng Ht vo: Co 2 chn, ng thi 2 tay m gi p st bng Th ra: Dui 2 chn gt chn p xung sn, 2 tay a dang ngang. Th gin: Th lng ton thn th gin 10s. T TH NG B

TC DNG - Gim kh trong d dy, gim m bng - Cha cc bnh to bn, kh tiu, au u, huyt p cao THC HNH 8 LN Chun b: Nm nga t nhin Ht vo: Tht chm Th ra: T t gp i phi ln, 2 tay m chn p st ngc (Nm thng ko cm v pha hm c). Nn th 8s Ht vo: H chn phi Th ra: T t gp i tri ln, 2 tay m chn p st ngc. Nn th 8s Ht vo: H chn tri Th ra: T t thu 2 chn ln, 2 tay m chn p st ngc. Nn th 8s Ht vo: H chn Th gin: Th lng ton thn th gin 10s. T TH NGI DY KH TC DNG - Gip gim axit trong mu - Cha thn kinh ta v thp khp - Gim m bng v khe ct sng, chng to bn - Gip thanh nin pht trin chiu cao. Ch : Khi ngi dy c th chng tay xung thm, gi lun thng, chn st thm, khi th ra phi th ht. Ngi mc chng bnh v gan, l lch, rut tha hay thot v khng nn tp. Th i ca th cy cung hoc bnh xe THC HNH 8 LN Chun b: Nm thng th lng c th 2 tay xui theo thn

Ht vo: a 2 tay ln u, cnh tay p st tai Th ra: Bt ngi ngi dy, tay nm ngn chn ci, vn di ct sng, u t trn 2 chn, th ra tht ht. Nn th 8s Ht vo: T t ngi dy h ngi nm xung Th ra: 2 tay xui theo thn Th gin: Th lng ton thn th gin 10s. TNG NHIT 1 TC DNG - Cha cc bnh to bn, tr, lot d dy, mu thiu hoc tha ng Ch : Ch tp khi bng i THC HNH 4 LN Chun b: Ngi t th bn ga hoc kit gi, 8 ngn tay t bn cnh rn, ngi thng lng Ht vo: Tht chm Th ra: Th ra tht ht, n su 8 ngn tay vo rn. Nn th 8s Ht vo Th ra: Th gin TH U ST GI TC DNG - Tc ng n lun xa 1, gip cha bnh tr, au thn kinh ta, bnh thn, yu d dy. - Cha bnh mt tinh dch tui v thnh nin THC HNH 4 LN Chun b: Ngi dui chn ch V, gp chn phi bn chm p st i, 2 tay xui theo thn Ht vo: a 2 tay ln u cnh tay p st tai, lng bn tay hng v pha trc.

Th ra: Xoay ngi sang tri ci ngi xung trn chm gi, an cc ngn tay m bn chn. Nn th 8s Ht vo: T t ngi thng, 2 tay gi ln u Th ra: 2 tay h xung 2 bn Th gin: Th lng c th th gin 10s. TH CY CUNG TC DNG - Tc dng lun xa 3 - Gip c th pht trin u, bng nh - Gip thanh nin pht trin chiu cao THC HNH 8 LN Chun b: Nm sp, cm chm sn, 2 chn co ln, tay nm c chn Ht vo: Nng ngc ln cng chn ra pha sau, mt nhn thng. Nn th 8s Th ra: T t nm xung, dui chn, tay xui theo thn, th ra tht ht. Th gin: Nghing u sang phi, tai p st sn th lng ton thn th gin.

TH TAY V CHN TC DNG - Tc ng t lun xa 3-> lun xa 6; - Gip to huyt, cha chng mt; - Tt cho tim, phi, gan, d dy; - To thm nng lng cho c th, thi khi c ra ngoi THC HNH 8 LN

Chun b: 2 chn ng bng vai, 2 tay xui theo thn, c th th lng Ht vo: 2 tay a thng ln u, lng bn tay hng v pha trc, mt nhn thng. Th ra: H tay phi nghing u sang bn phi, th ra tht ht, nn th 8s. Ht vo: a tay phi ln cao u thng Th ra: H tay tri nghing u sang bn tri, th ra tht ht, nn th 8s. Ht vo: a tay tri ln cao u thng. Th ra: Ci ngi trn chm gi, 2 tay t cnh bn chn, nn th 8s Ht vo: Chp 2 bn tay a thng ln u mt nhn theo tay, nn th 8s Th ra: Ci xung, ng thng tht nhanh, h tay xung.

TH VN LNG TC DNG - Tc ng vo c 7 tuyn ni tit; - Xoa bp cc c quan cm gic v vn ng; - c bit tt chp ngi yu phi, tha m bng; - Trnh vi ha ct sng; - Lm cng xng, tr lu, tng tui th. Ch : Ph n ang thi k kinh nguyt, c thai khng c tp. THC HNH 4 LN - Gp chn phi gt chn a st vo mng; - Dng chn tri qua i chn phi. - Vng tay phi qua u gi nm bn chn tri; - Tay tri vng ra sau lng nm vo eo c th nm ti rn. - Quay mt qua bn tri mt nhn qua vai tri. Th bnh thng, gi 30s.

Tng t nh vy vi chn tri.

TH U B TC DNG - Tc dng trc tip ln lun xa 1-2; - Tt cho khp vai; - Gip ph n phc hi sc khe sau khi sinh; - Kim sot ham mun nhc dc nam gii, bo tn tinh dch; - Ch bnh thn, tr Ch : Ph n khi tp t th ny mt phi nhn thng. THC HNH 4 LN - Gp u gi chn phi, chng u gi chn tri ln theo mt phng thng ng. 2 gt chn xa mng, lng thng. - Tay phi a ln cao, gp khy tay st vi tai. Tay tri a ra sau, an cc ngn tay ngoc li. Mt nhn thng, th bnh thng, gi 30s Tng t nh vy vi bn tri. Lu : Tay cao cng chiu vi chn TH CHU CHU TC DNG: - Tc ng vo cc tuyn ni tit phi trn rn; - Tng sc mnh cho tim, phi; - Khe c lng, bng, khp eo; - Tng nhu ng rut non, rut gi;

- Tng lu thng mu, chng xut huyt; - Tt cho cc trng hp bnh tim thuyn gim, chy mu sinh dc, tit niu, trc trng, bnh khp. THC HNH 4 LN - Nm sp cm chm sn, 2 tay xui theo thn nm li. Ht vo nng 2 chn ln cng cao cng tt (2 chn thng) Th bnh thng gi 30s.

TH LC TC DNG: - Tc dng vo 3 lun xa thp nht v vng c quanh eo; - Cha yu bng, tha cn, au thn kinh ta; - Gip kim sot s gin d - Tng kh nng chu ng gian kh. THC HNH 4 LN - Nm nga 2 bn tay sp xui theo thn, 2 chn thng Ht vo nng chn 30*, th bnh thng, gi 30s TH CI CY TC DNG: - C ch cho ton b c th, c bit chc nng ca tuyn gip v tun hon mu; - Tc dng tt cho c lng, vai, cnh tay; - Th gin cho cc c quan ni tng. Ch : Thi gian gi t th c nng dn t 30s n 5.

Ngi mc chng thiu mu ccucj b, tiu chy, thoi ha t sng c, ph n ang thi k kinh nguyt khng c tp t th ny. THC HNH 4 LN Nm thng 2 tay xui theo thn. Ht vo a 2 chn qua u ngn chn chm sn, 2 tay xui xung sn hoc an cc ngn tay nm li. (c th dng tay lng) Th u, gi 30s.

TH NG TRN VAI TC DNG: - Tc ng n tt c cc lun xa, th gin ton b c th v cc tuyn; - Gy p lc ti tuyn gip trng v cn gip trng, rn luyn thanh qun; - Cha bnh thiu can xi, st, I t; - Kim sot v gim cc bnh lin quan n c quan sinh dc, chng to bn, tng tui th. Ch : - Ngi mc bnh v no, c chng au u, huyt p cao v cc bnh lin quan n tim mch khng c tp t th ny. - Thc hnh ng tc t tn, khi tr v v tr ban u khng thn ri mnh xung nn nh, khng ngi dy t ngt. - Thi gian tng dn t 30s -> 5. THC HNH 3 LN Nm thng 2 tay xui theo thn. Ht vo a 2 chn qua u, ci ch lm im t nng 2 chn ln, mt nhn 2 ngn chn ci, th bnh thng, gi 30s.

TH CON C TC DNG: - Tc ng n lun xa 5, dy thanh qun, tuyn gip trng cn gaips trng - Ci thin kh nng hp th can xi, st, I t; - em li sc sng ti tr, chng long xng, cha rng tc; - Khe c i, c bng, pht trin tr tu. Ch : Kt hp ngay sau th ng trn vai THC HNH 3 LN