\n $\"9$ <\/a>9 t\u01b0 th\u1ebf yoga n\u00ean t\u1eadp sau b\u1eefa \u0103n gi\u1ea3m \u0111\u1ea7y b\u1ee5ng v\u00e0 c\u1ea3i thi\u1ec7n ti\u00eau h\u00f3a<\/a><\/p>\n

SK\u0110S – Sau b\u1eefa \u0103n no, nhi\u1ec1u ng\u01b0\u1eddi g\u1eb7p t\u00ecnh tr\u1ea1ng \u0111\u1ea7y b\u1ee5ng, ch\u01b0\u1edbng h\u01a1i, kh\u00f3 ti\u00eau. M\u1ed9t s\u1ed1 t\u01b0 th\u1ebf yoga nh\u1eb9 nh\u00e0ng, t\u1eadp \u0111\u00fang th\u1eddi \u0111i\u1ec3m v\u00e0 \u0111\u00fang c\u00e1ch c\u00f3 th\u1ec3 k\u00edch th\u00edch nhu \u0111\u1ed9ng ru\u1ed9t, h\u1ed7 tr\u1ee3 ti\u00eau h\u00f3a t\u1ef1 nhi\u00ean, \u0111\u1ed3ng th\u1eddi gi\u00fap c\u01a1 th\u1ec3 th\u01b0 gi\u00e3n v\u00e0 d\u1ec5 ch\u1ecbu h\u01a1n.<\/p>\n<\/div>\n

Sau b\u1eefa \u0103n l\u1edbn, \u0111\u1eb7c bi\u1ec7t l\u00e0 c\u00e1c b\u1eefa ti\u1ec7c ng\u00e0y T\u1ebft<\/a>, h\u1ec7 ti\u00eau h\u00f3a ph\u1ea3i l\u00e0m vi\u1ec7c qu\u00e1 t\u1ea3i \u0111\u1ec3 x\u1eed l\u00fd l\u01b0\u1ee3ng th\u1ee9c \u0103n nhi\u1ec1u n\u0103ng l\u01b0\u1ee3ng. Khi c\u01a1 th\u1ec3 ng\u1ed3i ho\u1eb7c n\u1eb1m l\u00e2u, nhu \u0111\u1ed9ng ru\u1ed9t gi\u1ea3m, kh\u00ed d\u1ec5 \u1ee9 \u0111\u1ecdng trong \u1ed1ng ti\u00eau h\u00f3a, g\u00e2y c\u1ea3m gi\u00e1c \u0111\u1ea7y b\u1ee5ng<\/a>, n\u1eb7ng b\u1ee5ng, th\u1eadm ch\u00ed bu\u1ed3n n\u00f4n<\/a> ho\u1eb7c tr\u00e0o ng\u01b0\u1ee3c.<\/p>\n

C\u00e1c nghi\u00ean c\u1ee9u cho th\u1ea5y v\u1eadn \u0111\u1ed9ng nh\u1eb9 gi\u00fap:<\/p>\n

\n N\u1ed9i dung\n <\/div>\n

1. \u0110i b\u1ed9 t\u1ea1i ch\u1ed7 k\u1ebft h\u1ee3p th\u1edf s\u00e2u c\u00f3 th\u1ec3 gi\u00fap gi\u1ea3m \u0111\u1ea7y b\u1ee5ng, kh\u00f3 ti\u00eau<\/a><\/li>\n
2. \u0110\u1ed9ng t\u00e1c g\u1eadp g\u1ed1i \u00f4m b\u1ee5ng (t\u01b0 th\u1ebf kh\u00ed gi\u1ea3i)<\/a><\/li>\n
3. Xoay th\u00e2n tr\u00ean nh\u1eb9 nh\u00e0ng khi ng\u1ed3i<\/a><\/li>\n
4. T\u01b0 th\u1ebf m\u00e8o – b\u00f2 <\/a><\/li>\n
5. Th\u1edf c\u01a1 ho\u00e0nh k\u1ebft h\u1ee3p xoa b\u1ee5ng<\/a><\/li>\n<\/ul>\n<\/div>\n
– K\u00edch th\u00edch nhu \u0111\u1ed9ng ru\u1ed9t, th\u00fac \u0111\u1ea9y qu\u00e1 tr\u00ecnh ti\u00eau h\u00f3a th\u1ee9c \u0103n.<\/p>\n
– Gi\u1ea3m \u1ee9 kh\u00ed trong d\u1ea1 d\u00e0y – ru\u1ed9t.<\/p>\n
– C\u1ea3i thi\u1ec7n l\u01b0u th\u00f4ng m\u00e1u \u0111\u1ebfn h\u1ec7 ti\u00eau h\u00f3a.<\/p>\n
– Gi\u1ea3m c\u0103ng th\u1eb3ng th\u1ea7n kinh, y\u1ebfu t\u1ed1 l\u00e0m tr\u1ea7m tr\u1ecdng r\u1ed1i lo\u1ea1n ti\u00eau h\u00f3a ch\u1ee9c n\u0103ng.<\/p>\n
Tuy nhi\u00ean, kh\u00f4ng n\u00ean t\u1eadp c\u01b0\u1eddng \u0111\u1ed9 cao ngay sau \u0103n, m\u00e0 \u01b0u ti\u00ean c\u00e1c b\u00e0i t\u1eadp nh\u1eb9, nh\u1ecbp th\u1edf ch\u1eadm, th\u1eddi gian ng\u1eafn.<\/p>\n
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Ch\u1ebf \u0111\u1ed9 \u0103n nhi\u1ec1u \u0111\u1ea1m, ch\u1ea5t b\u00e9o, b\u00e1nh k\u1eb9o v\u00e0 r\u01b0\u1ee3u bia, k\u00e8m theo \u00edt v\u1eadn \u0111\u1ed9ng trong d\u1ecbp T\u1ebft d\u1ec5 khi\u1ebfn nhi\u1ec1u ng\u01b0\u1eddi r\u01a1i v\u00e0o t\u00ecnh tr\u1ea1ng \u0111\u1ea7y b\u1ee5ng, ch\u01b0\u1edbng h\u01a1i, kh\u00f3 ti\u00eau.<\/p>\n<\/figcaption><\/figure>\n
D\u01b0\u1edbi \u0111\u00e2y l\u00e0 5 b\u00e0i t\u1eadp \u0111\u01a1n gi\u1ea3n, an to\u00e0n, ph\u00f9 h\u1ee3p cho c\u1ea3 ng\u01b0\u1eddi l\u1edbn tu\u1ed5i, ng\u01b0\u1eddi \u00edt v\u1eadn \u0111\u1ed9ng trong d\u1ecbp T\u1ebft:<\/p>\n
1. \u0110i b\u1ed9 t\u1ea1i ch\u1ed7 k\u1ebft h\u1ee3p th\u1edf s\u00e2u c\u00f3 th\u1ec3 gi\u00fap gi\u1ea3m \u0111\u1ea7y b\u1ee5ng, kh\u00f3 ti\u00eau<\/strong><\/h2>\n
\u0110\u00e2y l\u00e0 b\u00e0i t\u1eadp \u0111\u01a1n gi\u1ea3n nh\u01b0ng hi\u1ec7u qu\u1ea3 cao trong vi\u1ec7c gi\u1ea3m \u0111\u1ea7y b\u1ee5ng. \u0110i b\u1ed9 nh\u1eb9 gi\u00fap k\u00edch th\u00edch nhu \u0111\u1ed9ng ru\u1ed9t, trong khi th\u1edf s\u00e2u h\u1ed7 tr\u1ee3 th\u01b0 gi\u00e3n c\u01a1 ho\u00e0nh, y\u1ebfu t\u1ed1 quan tr\u1ecdng trong ti\u00eau h\u00f3a.<\/p>\n
C\u00e1ch th\u1ef1c hi\u1ec7n:<\/em><\/p>\n
– \u0110\u1ee9ng th\u1eb3ng, b\u01b0\u1edbc \u0111i nh\u1eb9 nh\u00e0ng t\u1ea1i ch\u1ed7 ho\u1eb7c \u0111i quanh nh\u00e0.<\/p>\n
– K\u1ebft h\u1ee3p h\u00edt s\u00e2u b\u1eb1ng m\u0169i, th\u1edf ra ch\u1eadm b\u1eb1ng mi\u1ec7ng.<\/p>\n
– Duy tr\u00ec 5-7 ph\u00fat.<\/p>\n
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\u0110i b\u1ed9 nh\u1eb9 gi\u00fap k\u00edch th\u00edch nhu \u0111\u1ed9ng ru\u1ed9t, trong khi th\u1edf s\u00e2u h\u1ed7 tr\u1ee3 th\u01b0 gi\u00e3n c\u01a1 ho\u00e0nh, y\u1ebfu t\u1ed1 quan tr\u1ecdng trong ti\u00eau h\u00f3a.<\/p>\n<\/figcaption><\/figure>\n
2. \u0110\u1ed9ng t\u00e1c g\u1eadp g\u1ed1i \u00f4m b\u1ee5ng (t\u01b0 th\u1ebf kh\u00ed gi\u1ea3i)<\/strong><\/h2>\n
\u0110\u1ed9ng t\u00e1c g\u1eadp g\u1ed1i \u00f4m b\u1ee5ng th\u01b0\u1eddng \u0111\u01b0\u1ee3c khuy\u1ebfn ngh\u1ecb trong y h\u1ecdc th\u1ec3 thao v\u00e0 yoga<\/a> tr\u1ecb li\u1ec7u. \u0110\u1ed9ng t\u00e1c n\u00e0y t\u1ea1o \u00e1p l\u1ef1c nh\u1eb9 l\u00ean \u1ed5 b\u1ee5ng, gi\u00fap \u0111\u1ea9y kh\u00ed d\u01b0 ra ngo\u00e0i v\u00e0 gi\u1ea3m c\u1ea3m gi\u00e1c ch\u01b0\u1edbng b\u1ee5ng<\/a>.<\/p>\n
C\u00e1ch th\u1ef1c hi\u1ec7n:<\/em><\/p>\n
– N\u1eb1m ng\u1eeda tr\u00ean th\u1ea3m ho\u1eb7c gi\u01b0\u1eddng, co m\u1ed9t ho\u1eb7c hai g\u1ed1i v\u1ec1 ph\u00eda b\u1ee5ng, d\u00f9ng tay \u00f4m nh\u1eb9.<\/p>\n
– Gi\u1eef 15-20 gi\u00e2y, th\u1edf \u0111\u1ec1u.<\/p>\n
– L\u1eb7p l\u1ea1i 5-8 l\u1ea7n.<\/p>\n
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\u0110\u1ed9ng t\u00e1c g\u1eadp g\u1ed1i \u00f4m b\u1ee5ng t\u1ea1o \u00e1p l\u1ef1c nh\u1eb9 l\u00ean \u1ed5 b\u1ee5ng, gi\u00fap \u0111\u1ea9y kh\u00ed d\u01b0 ra ngo\u00e0i v\u00e0 gi\u1ea3m c\u1ea3m gi\u00e1c ch\u01b0\u1edbng b\u1ee5ng.<\/p>\n<\/figcaption><\/figure>\n
3. Xoay th\u00e2n tr\u00ean nh\u1eb9 nh\u00e0ng khi ng\u1ed3i<\/strong><\/h2>\n
\u0110\u1ed9ng t\u00e1c xoay th\u00e2n tr\u00ean nh\u1eb9 nh\u00e0ng khi ng\u1ed3i ph\u00f9 h\u1ee3p v\u1edbi ng\u01b0\u1eddi l\u1edbn tu\u1ed5i ho\u1eb7c ng\u01b0\u1eddi kh\u00f4ng quen t\u1eadp luy\u1ec7n. B\u00e0i t\u1eadp n\u00e0y gi\u00fap massage nh\u1eb9 c\u00e1c c\u01a1 quan ti\u00eau h\u00f3a, c\u1ea3i thi\u1ec7n l\u01b0u th\u00f4ng kh\u00ed trong \u1ed5 b\u1ee5ng.<\/p>\n
C\u00e1ch th\u1ef1c hi\u1ec7n:<\/em><\/p>\n
– Ng\u1ed3i th\u1eb3ng l\u01b0ng tr\u00ean gh\u1ebf, hai tay \u0111\u1eb7t l\u00ean \u0111\u00f9i.<\/p>\n
– Xoay th\u00e2n tr\u00ean sang tr\u00e1i – ph\u1ea3i ch\u1eadm r\u00e3i.<\/p>\n
– M\u1ed7i b\u00ean 8-10 l\u1ea7n.<\/p>\n
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B\u00e0i t\u1eadp xoay th\u00e2n tr\u00ean gi\u00fap massage nh\u1eb9 c\u00e1c c\u01a1 quan ti\u00eau h\u00f3a, c\u1ea3i thi\u1ec7n l\u01b0u th\u00f4ng kh\u00ed trong \u1ed5 b\u1ee5ng.<\/p>\n<\/figcaption><\/figure>\n
4. T\u01b0 th\u1ebf m\u00e8o – b\u00f2 <\/strong><\/h2>\n\u0110\u00e2y l\u00e0 \u0111\u1ed9ng t\u00e1c kinh \u0111i\u1ec3n gi\u00fap c\u1ea3i thi\u1ec7n ti\u00eau h\u00f3a<\/a>. T\u01b0 th\u1ebf m\u00e8o-b\u00f2 k\u00edch th\u00edch ho\u1ea1t \u0111\u1ed9ng c\u1ee7a d\u1ea1 d\u00e0y – ru\u1ed9t, gi\u1ea3m c\u0103ng t\u1ee9c v\u00f9ng b\u1ee5ng sau \u0103n nhi\u1ec1u.<\/p>\n
C\u00e1ch th\u1ef1c hi\u1ec7n:<\/em><\/p>\n
– Qu\u1ef3 tr\u00ean s\u00e0n v\u1edbi 2 tay v\u00e0 2 g\u1ed1i ch\u1ed1ng l\u00ean s\u00e0n.<\/p>\n
– H\u00edt v\u00e0o, v\u00f5ng l\u01b0ng xu\u1ed1ng (t\u01b0 th\u1ebf b\u00f2).<\/p>\n
– Th\u1edf ra, g\u00f9 l\u01b0ng l\u00ean (t\u01b0 th\u1ebf m\u00e8o).<\/p>\n
– Th\u1ef1c hi\u1ec7n 8-12 nh\u1ecbp.<\/p>\n
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T\u01b0 th\u1ebf m\u00e8o-b\u00f2 k\u00edch th\u00edch ho\u1ea1t \u0111\u1ed9ng c\u1ee7a d\u1ea1 d\u00e0y – ru\u1ed9t, gi\u1ea3m c\u0103ng t\u1ee9c v\u00f9ng b\u1ee5ng sau \u0103n nhi\u1ec1u.<\/p>\n<\/figcaption><\/figure>\n
5. Th\u1edf c\u01a1 ho\u00e0nh k\u1ebft h\u1ee3p xoa b\u1ee5ng<\/strong><\/h2>\n
\u0110\u00e2y l\u00e0 b\u00e0i t\u1eadp nh\u1eb9 nh\u00e0ng, r\u1ea5t ph\u00f9 h\u1ee3p v\u00e0o bu\u1ed5i t\u1ed1i ng\u00e0y T\u1ebft. B\u00e0i t\u1eadp n\u00e0y gi\u00fap gi\u1ea3m stress, \u0111i\u1ec1u h\u00f2a tr\u1ee5c n\u00e3o – ru\u1ed9t, h\u1ed7 tr\u1ee3 ti\u00eau h\u00f3a hi\u1ec7u qu\u1ea3.<\/p>\n
C\u00e1ch th\u1ef1c hi\u1ec7n:<\/em><\/p>\n
– N\u1eb1m ho\u1eb7c ng\u1ed3i tho\u1ea3i m\u00e1i, m\u1ed9t tay \u0111\u1eb7t l\u00ean b\u1ee5ng.<\/p>\n
– H\u00edt s\u00e2u \u0111\u1ec3 b\u1ee5ng ph\u1ed3ng l\u00ean, th\u1edf ra t\u1eeb t\u1eeb.<\/p>\n
– Xoa b\u1ee5ng theo chi\u1ec1u kim \u0111\u1ed3ng h\u1ed3.<\/p>\n
– Th\u1ef1c hi\u1ec7n 3-5 ph\u00fat.<\/p>\n
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B\u00e0i t\u1eadpth\u1edf c\u01a1 ho\u00e0ng k\u1ebft h\u1ee3p xoa b\u1ee5ng gi\u00fap gi\u1ea3m stress, \u0111i\u1ec1u h\u00f2a tr\u1ee5c n\u00e3o – ru\u1ed9t, h\u1ed7 tr\u1ee3 ti\u00eau h\u00f3a hi\u1ec7u qu\u1ea3.<\/p>\n<\/figcaption><\/figure>\n
Nguy\u00ean t\u1eafc t\u1eadp luy\u1ec7n \u0111\u1ec3 tr\u00e1nh \u0111\u1ea7y b\u1ee5ng sau \u0103n:<\/em><\/h3>\n
– Ch\u1ecdn th\u1eddi \u0111i\u1ec3m ph\u00f9 h\u1ee3p: T\u1eadp sau \u0103n kho\u1ea3ng 30\u201360 ph\u00fat, kh\u00f4ng v\u1eadn \u0111\u1ed9ng ngay khi v\u1eeba \u0103n no.<\/p>\n
– Th\u1eddi gian h\u1ee3p l\u00fd: M\u1ed7i bu\u1ed5i k\u00e9o d\u00e0i 10\u201315 ph\u00fat l\u00e0 \u0111\u1ee7 \u0111\u1ec3 k\u00edch th\u00edch ti\u00eau h\u00f3a m\u00e0 kh\u00f4ng g\u00e2y qu\u00e1 t\u1ea3i.<\/p>\n
– C\u01b0\u1eddng \u0111\u1ed9 nh\u1eb9 \u0111\u1ebfn v\u1eeba: T\u1eadp \u1edf m\u1ee9c kh\u00f4ng h\u1ee5t h\u01a1i, v\u1eabn n\u00f3i chuy\u1ec7n \u0111\u01b0\u1ee3c trong khi v\u1eadn \u0111\u1ed9ng.<\/p>\n
– \u01afu ti\u00ean b\u00e0i t\u1eadp nh\u1eb9 nh\u00e0ng: T\u1eadp trung v\u00e0o gi\u00e3n c\u01a1, v\u1eadn \u0111\u1ed9ng v\u00f9ng b\u1ee5ng v\u00e0 k\u1ebft h\u1ee3p th\u1edf s\u00e2u.<\/p>\n
– Tr\u00e1nh \u0111\u1ed9ng t\u00e1c c\u01b0\u1eddng \u0111\u1ed9 cao: Kh\u00f4ng g\u1eadp b\u1ee5ng m\u1ea1nh, ch\u1ea1y nhanh ho\u1eb7c n\u00e2ng t\u1ea1 sau \u0103n.<\/p>\n
– Theo d\u00f5i ph\u1ea3n \u1ee9ng c\u01a1 th\u1ec3: Ng\u01b0\u1eddi c\u00f3 b\u1ec7nh d\u1ea1 d\u00e0y, tr\u00e0o ng\u01b0\u1ee3c ho\u1eb7c tim m\u1ea1ch n\u00ean b\u1eaft \u0111\u1ea7u r\u1ea5t nh\u1eb9 v\u00e0 d\u1eebng l\u1ea1i n\u1ebfu c\u00f3 kh\u00f3 ch\u1ecbu.<\/p>\n
– K\u1ebft h\u1ee3p l\u1ed1i s\u1ed1ng l\u00e0nh m\u1ea1nh: \u0102n u\u1ed1ng \u0111i\u1ec1u \u0111\u1ed9, h\u1ea1n ch\u1ebf r\u01b0\u1ee3u bia \u0111\u1ec3 gi\u1ea3m nguy c\u01a1 \u0111\u1ea7y b\u1ee5ng v\u00e0 kh\u00f3 ti\u00eau.<\/p>\n
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Trong nh\u1eefng ng\u00e0y T\u1ebft, khi \u0103n u\u1ed1ng kh\u00f3 tr\u00e1nh kh\u1ecfi d\u01b0 th\u1eeba, v\u1eadn \u0111\u1ed9ng nh\u1eb9 \u0111\u00fang c\u00e1ch l\u00e0 “ch\u00eca kh\u00f3a” gi\u00fap gi\u1ea3m \u0111\u1ea7y b\u1ee5ng, ch\u01b0\u1edbng h\u01a1i v\u00e0 b\u1ea3o v\u1ec7 h\u1ec7 ti\u00eau h\u00f3a. Ch\u1ec9 v\u1edbi 10-15 ph\u00fat m\u1ed7i ng\u00e0y, c\u00e1c b\u00e0i t\u1eadp \u0111\u01a1n gi\u1ea3n t\u1ea1i nh\u00e0 kh\u00f4ng ch\u1ec9 gi\u00fap c\u01a1 th\u1ec3 d\u1ec5 ch\u1ecbu h\u01a1n m\u00e0 c\u00f2n g\u00f3p ph\u1ea7n duy tr\u00ec s\u1ee9c kh\u1ecfe to\u00e0n di\u1ec7n trong k\u1ef3 ngh\u1ec9 d\u00e0i.<\/p>\n<\/p><\/div>\n<\/div>\n
Xem th\u00eam video \u0111ang \u0111\u01b0\u1ee3c quan t\u00e2m:<\/b><\/p>\n
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\u0110\u1ea7y b\u1ee5ng kh\u00f3 ti\u00eau do \u0103n \u0111\u1ed3 d\u1ea7u m\u1ee1, m\u1eb9o x\u1eed l\u00fd ngay t\u1ea1i nh\u00e0 hi\u1ec7u qu\u1ea3.<\/p>\n<\/p><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"
9 t\u01b0 th\u1ebf yoga n\u00ean t\u1eadp sau b\u1eefa \u0103n gi\u1ea3m \u0111\u1ea7y b\u1ee5ng v\u00e0 c\u1ea3i thi\u1ec7n ti\u00eau h\u00f3a SK\u0110S – Sau b\u1eefa \u0103n no, nhi\u1ec1u ng\u01b0\u1eddi g\u1eb7p t\u00ecnh tr\u1ea1ng \u0111\u1ea7y b\u1ee5ng, ch\u01b0\u1edbng h\u01a1i, kh\u00f3 ti\u00eau. M\u1ed9t s\u1ed1 t\u01b0 th\u1ebf yoga nh\u1eb9 nh\u00e0ng, t\u1eadp \u0111\u00fang th\u1eddi \u0111i\u1ec3m v\u00e0 \u0111\u00fang c\u00e1ch c\u00f3 th\u1ec3 k\u00edch th\u00edch nhu \u0111\u1ed9ng ru\u1ed9t, […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[8],"tags":[],"class_list":["post-2269","post","type-post","status-publish","format-standard","hentry","category-meo-hay"],"_links":{"self":[{"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/posts\/2269","targetHints":{"allow":["GET"]}}],"collection":[{"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=2269"}],"version-history":[{"count":0,"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/posts\/2269\/revisions"}],"wp:attachment":[{"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2269"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2269"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2269"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}