Rachel Pichler Yoga 2024.01.21 【Rachel Pichler Yoga】夜間瑜伽｜放鬆瑜伽｜第20天

Hello everyone, welcome back and good evening We are gonna be using the wall today If you've got some wall space available But you can also do all of this without the wall If you just want to lay down That is a great option as well But maybe you'll join me and use a wall today Or the side of your bed or couch or something like that Find a little bit of space to move Maybe around a wall though And let's get started So we'll begin with our legs up the wall And we'll have our legs up the wall for a little bit And then we will come off the wall But if you're new to bringing your legs up the wall I like to get kind of close with my hips And then you kind of just have to lay down Bring your legs up And your hips do not have to be touching the wall The closer you bring them to the wall I would say the more intense the wall poses will be If you have a couch You might just be resting your legs on your couch Your knees might be bent That's great too But if you've got your legs straight Maybe your feet will be together Maybe you'll bring your feet wide Whatever is comfortable Again with these evening practices You can be as gentle as you would like The goal remember is to relax So close your eyes Let go of your day We're at the end of our third week Time seems to fly So let's use this practice to slow down You might begin to wiggle your toes Maybe your fingers You have your legs out wide You might bring them together And then we're gonna be going into our twist So if you're laying on your back without the wall Let your knees fall to the left If you've got your hips really close to the wall This twist may be a little bit deeper than you'd like So you can scoot your hips away from the wall Our legs Let's try to bring them all the way over to the left side All the way to the ground Or on top of a pillow Taking just another breath on this side And then you could wiggle your fingers and your toes again You can start to lift your legs up Out of your twist And switching sides when you're ready And ideally bringing the legs all the way down to the ground Or on top of a pillow Finding your breath Take one more breath on this side And your fingers and your toes Might wiggle And your legs can come back and out of your twist Options to either find child's pose Or you can stay with your legs up the wall And maybe bring them out wide You're coming into child's pose That means you're coming off of the wall And maybe grabbing your pillow to lay on And then letting your eyes close Find your breath That effortless breath You might stay just a little longer But we will be all coming away from the wall And finding Shavasana So taking your time If you are coming off of the wall If you want your pillow under your knees Just noticing any sensations Flowing throughout your body Find some stillness And enjoy your Shavasana Maybe you will be staying here Maybe you gotta start to move I hope that you rest well this evening though And I do very much Look forward to our practice together tomorrow Until then, namaste