Rachel Pichler Yoga 2024.01.07 【Rachel Pichler Yoga】夜間瑜伽｜放鬆瑜伽｜第6天

Hello everyone, welcome back and good evening This practice ideally is done close to when you're going to be going to bed or you could even do it in your bed Now the goal is to keep it very simple It's supposed to be relaxing And allow us to wind down and slow down before we go to sleep So find a little bit of space to move Maybe a pillow to lay on And let's get started So we will start laying down If you would like to lay on something, feel free to do so You can be as gentle as you would like with this practice You might not want to use any props at all You might want to add in a little bit of stretching though So if you do lay down And you want to make a diamond shape with your legs And get into your hips a little bit If you want to bring your arms out wide, you can do that too But laying on your back in some way Closing your eyes And take a slow deep breath in and out Do that again, a deep breath in And feel that air coming into your body Expanding your belly, your chest And breathe out Do that one more time, a deep breath in And we have made it to the end of the first week It's a short week I suppose Since we didn't have class on Monday But you should be so proud of yourself for making it this far Give this practice or this next few moments to Just give your body the rest that it deserves Set any thoughts that are on your mind off to the side They don't matter right now Feel the air that you're breathing Fill you up and come right back out You can start to maybe wiggle your fingers and your toes Maybe even take a deeper breath in and out And then we'll start to move a little bit here We're gonna be going into a twist You're laying on top of something You could take it out You might want it under your head Or under your legs to the left side But again you can make this practice as gentle as you would like The twist of your choice Letting your knees fall over towards the left If you have a pillow under your knees It might be a little bit more relaxing If you find that your arms can just rest Maybe your hands are on your belly And your shoulders stay down on the ground No problem If you're going for a deeper twist You might notice that the right shoulder wants to lift a little So reach your arms out Adjust Another opportunity to relax Notice your breath And wind down from your day You might start to wiggle your fingers and your toes again And eventually bringing your legs up and out of your twist If you're using a pillow Move it to the other side When you're ready let your legs go to the right Make your twist just like the other side Perhaps finding stillness throughout your body Use these next few moments Slow down your mind Your thoughts Once again you might start to wiggle The fingers and the toes And gently bringing your legs back up Just laying flat on your back for a moment You can be still or you can sway your knees side to side We are going to turn over And come into child's pose If you do have a pillow to use Let's use it Getting a little more comfortable If your pillow can get long enough to slide between your knees And go all the way under your chest and under your head That would be nice Or maybe it's just under your head But maybe your forehead is going to rest Maybe it's a cheek Find a comfortable child's pose And relax your body once you're there If you are resting on one cheek You might switch sides Let's stay for just another breath Before we start to lift back Take a moment Move slow We will be turning back over Laying down In Shavasana Keeping it very simple If you want your pillow to go under your knees Let it Lay flat on your back if it's comfortable Lay on one side if you would rather And allowing your body to be still Letting your thoughts fade off to the side And just feeling your breath Now you might stay here longer You might start to move a little bit Through the fingers, the toes If you will be coming up to seated Bend your knees Roll over And find your way up as slowly as you can And just letting your eyes close once again Wherever you happen to be There are a few more things That you have to do this evening You got to keep the calmness That you may be feeling right now Into those things Maybe you are lucky enough to be in bed already Or heading straight there Over the next few weeks though You may find that the slowness The gentleness The quiet in this evening practice Might be more and more enjoyable I hope that you rest well tonight though We do have a strength and flexibility flow tomorrow So we can have fun then Enjoy your night and I will see you tomorrow Namaste