Rachel Pichler Yoga 2024.01.26 【Rachel Pichler Yoga】柔韌瑜伽｜下半身伸展｜第25天

Hello everyone, welcome back. This is your lower body focused practice. I've got my props and I also have a pair of socks on. Just to move the feet around a little easier today. Feel free to grab a pair of socks if you'd like. Or maybe you're already wearing some. But a little bit of space to move as always. And let's get started. So let's begin today in butterfly. You can have your props off to the side. You might bring the soles of your feet together. Knees out wide. Take an inhale. Lengthen through your spine. And exhale. Let it go. Take another deep breath in. And out. Do that one more time. A nice big inhale. And then as you exhale, you might start to fold forward. Let your upper body be heavy for a moment. Using an inhale. You're gonna start to lift. One leg at a time. You can send your feet out wide. Maybe the socks will make your feet slide a little nicer. Maybe later. But find a wide straddle. Point your toes up. Take an inhale to lengthen your spine again. And then exhale to fold forward. Have your folding forward. Let an inhale bring you back up. We'll keep our right leg out long. We're gonna move our left foot in though. And it can either find your inner thigh. So that you can fold forward. Or it can come behind your hip. And maybe letting the knee point out to the side. Tucking the heel towards the glute. But we're still trying to face forwards. We're still trying to maybe fold forward. Your foot can be on your inner thigh. Your foot can be tucked behind you. Not here long. We're just trying to stretch the right leg. And then using an inhale to find your way back up. Moving into a quad stretch. So maybe you're kind of in one already. But you can slide your knee in. You might tip over to your right side. Hold your foot. You might stay seated. Lean back. Maybe bending the right leg too. Finding your way out of your quad stretch. Legs out in front. Maybe a little shake of the knees. The legs. Come back into your butterfly. Soles of the feet together. Knees out wide. And inhale to lengthen. Maybe tipping forward. Letting an inhale. Bring you back up. If you're folding, send your legs out wide. Find your straddle. Point your toes up. Lengthen your spine. And maybe fold. You're folding. Let an inhale lift you. Again, keep your left leg out. Start to bring the right foot, the leg, all the way in. Maybe your foot is finding the inner thigh. Maybe you're swinging it behind you. Let your knee try to point out to the side. In line with the hip. Snug the heel in. Still facing forward though. So only optional. Facing forward. And maybe tipping forward too. And use an inhale to lift again. Maybe pivoting into your quad stretch. Bringing your knees together. Maybe tipping to the left side. Maybe staying seated. Leaning back. Maybe bending the left leg. Awesome. Make you guys slowly make your way out of your quad stretch. We can send our legs out long in front of us. Or bend your knees. Hug them. Take a rock side to side if you'd like. We will be making our way into tabletop though. And then into a lunge. So if you want to make your way into a lunge, feel free to stop by tabletop. For sway of the hips though. Always feels nice. Grab your blocks if you like. Our right foot is going to start to come forwards. Sinking into the hips. Keep the chest heavy. And then start to send your hips back. Lengthen through your front leg. Your half splits. Bending back into your front knee. Heel toe. Your foot off to the side for your lizard. Hands under the shoulders. Sinking into the hips. The option to reach for the back foot. Left hand can stay down. Maybe you're going to use your strap. Hugging your heel towards your glute. You have your back foot. Slowly start to let it go. Plant your hands. Heel toe. Your foot back to the middle of your mat. Back into your lunge. Sinking into your hips. And then we can start to send our hips back again. Lengthen through the front leg. Our half splits. Now we're wearing socks today. So you might see if the front foot maybe can slide forwards easily on your mat. Helpful with socks but totally not necessary. But you might end up a little further than a half split. You might end up in a three core split. You might end up all the way in a full split. But you don't get to stay very long. Not until tomorrow. Start to make your way back. Slide your foot in. Bend into the front knee. Let's push ourselves back and into tabletop. Maybe taking a sway through the hips. And then switching sides. Your left foot can start to come forwards. Setting up your lunge. Sinking into the hips. Letting your chest be heavy. And then sending your hips back. Lengthening the front leg. Your half splits. And then slowly you can bend back into your front knee. We can start to heel toe our foot off to the left into our lizard. Sinking into our hips more. And if you want to, keep your right hand planted and bend your back leg. Reach for your foot with or without a strap. And slowly letting go of your back foot. If you've got it, we can heel toe our foot back to the middle of our mat. Finding your lunge. Sinking into your hips. And then slowly sending your hips back again. Find your half splits. Which may turn into a three quarters split. Which may turn into a full split or almost. Just see if the foot wants to slide. Maybe it does not. And then as soon as you get as far as you're going to be going, you get to come right back. Bend your knee back into your lunge. And then find your tabletop. Take a couple sways with the hips side to side. Crossing your ankles. And then you can sit down. Bringing your legs out in front of your knees. Give them a nice squeeze. And then sending both of your legs out long. A forward fold. Inhale to lengthen through your spine. Exhale to fold. If you've got a block to use, and maybe you're able to touch your feet, you might place the block on the bottom of the feet. You might hold it. And with an inhale, start to lift again. Bending your knees. Hug it in. Take a rock side to side. Starting to sit cross-legged or in double pigeon. Your left foot maybe coming on top first. Flex the feet. Take an inhale to lengthen the spine. Fold forward if you'd like. We can cross our legs the other way. Maybe the right foot is on top this time. Flex the feet. Lengthen the spine. And maybe folding. Using an inhale to lift once again. You can uncross your legs. Give them one last hug or squeeze. Take a rock side to side. And then just find your way into a comfortable seat to close out the practice. Maybe your hands will come together. Awesome work today, you guys. Have a great rest of your day. And I will see you back here again tomorrow. Until then, namaste.