Rachel Pichler Yoga 2024.02.29 【Rachel Pichler Yoga】現場錄音｜全身流程｜50分鐘

大家好 歡迎回來 這是一個50分鐘的全身流動錄製 所以找一點空間移動 讓我們開始吧 我今天不會使用任何裝飾 但你可以靠近我 找個舒適的座位 可能你會先把雙手放在膝蓋或臀部 然後把眼睛閉起來 深呼吸 把肌肉延伸到臀部 然後放棄 再做一次 深呼吸 然後放棄 再做一次 深呼吸 然後深呼吸 在這裡休息一會兒 呼吸隨你喜歡 可能坐得比較安靜 可能把你的肩膀離開耳朵 注意到你現在的狀態 你現在的狀態 你可以放鬆你的前臂和臀部 你可以坐著 我們可以做一個扭動 深呼吸 你可能把肌肉延伸到臀部 深呼吸 你可以把你的肩膀轉向右邊 做一個小扭動 或許把你的手推向地面 然後讓深呼吸帶你回到正面 你可以向另一邊深呼吸 或許把地面推開 坐得比較穩固 然後用深呼吸找回正面 你的眼睛還在閉起來 你可能開始打開 把你的膝蓋推向肩膀 給你的膝蓋一點擁抱 把腿移開一會兒 把右腿伸長 然後左腳向內側 深呼吸 把肌肉延伸到臀部 你可能把你的右腿向上 這裡有幾個選擇 你可以坐著 向右腳靠近 你可以把肩膀轉向左邊 做一個小扭動 把右腿保持穩固 把腳尖移開 我們也可以站在這裡 或者 如果你想要把左手推向你身後 嘗試把肩膀提起來 然後轉向左腿 然後把右腳推向你身後 嘗試把肩膀提起來 然後用右手做一個大伸展 如果你把肩膀提起來了很多 慢慢地把肩膀移到下方 然後轉向前面 然後我們要轉身 左腳可以移開 右腳可以向內側移開 知道你的選擇 把左腿移開 把肩膀提起來 如果你喜歡的話,可以站在這裡 如果你想要把肩膀轉向右邊 做一個小扭動 你也可以站在這裡 把肩膀保持長 或者 把右手移開 然後把右腳推向你身後 用左手伸展 把右腳的肩膀移開 右腳推向左腳 做一個大伸展 然後慢慢地找回你的位置 如果你把肩膀提起來了 然後我們可以把腿放在一起 往肩膀的方向 然後擁抱一下 擁抱一下 放下剛才發生的事 我們可以做一個桌子式的動作 放在雙手和腿上 當你準備好做桌子式的動作時 把你的腿稍微向旁搖一搖 把你的手指伸展出一點 把你的手放在你的肩膀下 然後用吸氣來把你的肚子放下來 把你的肩膀提起來 或許你的肩膀 當你呼吸 繞過你的肝臟 看著你的腿 或許嘗試看著你的肚臍 吸氣來把肚臍放下來 繞過你的肝臟 提起你的肩膀 然後呼吸 給你的肚臍按摩 再次吸氣來把肚臍放下來 再一次 提起你的肩膀 呼吸 繞過你的肚臍 讓吸氣帶你回到你的肚臍 然後把你的手放在你的肩膀上 把你的手指伸展出一點 把你的手指放在你的肩膀上 然後慢慢把你的肚臍放下來 放到你想放的位置 然後你可以輕輕地站起來 再把肚臍放下來 或許再放一點 或許不放 輕輕地放在肩膀上 然後提起你的肚臍 再一次 把肚臍放下來 這次你提起肚臍 再把你的手放在肩膀上 放到你的桌子上 你可能會感覺肚臍有一點搖晃 最後把你的腳放在地上 然後提起你的肚臍 然後你可能會感覺肚臍有一點搖晃 最後把你的手放在地上 把你的手指放在肚臍上 然後把你的手指放在地上 然後提起你的肚臍 然後你可能會感覺肚臍有一點搖晃 最後把你的腳放在地上 然後提起你的肚臍 然後你可能會感覺肚臍有一點搖晃 exhale, lower your arms down take a shoulder roll if you want one and a big inhale to reach up again exhale, folding forward inhale, into a half lift exhale, fold back down inhale, come all the way up reaching up and exhale, let your arms fall down shoulder roll if you want one but we're gonna stay standing you can have your feet side by side but the left heel might start to lift you might hold on to something you might keep your left foot down maybe the heel is lifting maybe the foot can float kind of behind you a little bit think maybe squeezing the knees together and maybe pointing your left toes back behind do what you would like with your arms the little squeeze of the legs together and then if you have your left foot lifted bring it down and switch sides maybe the right heel lifts and you stay here maybe the foot floats behind you a little bit trying to squeeze the knees together the inner legs together just slightly and maybe a point of the toes behind you wherever your arms need to be or holding on to something if you have your foot lifted just start to bring it back down take a little shake of the legs if you'd like maybe even a shoulder roll and then use an inhale to reach up as you exhale, fold forward take an inhale for a half lift and exhale, fold let's plant our hands and step back into downward facing dog push into your palms and your hips nice and high let your chest get a little bit heavier maybe looking to your feet maybe looking to your knees maybe trying to take a peek to the belly button take one more inhale here though and then as you exhale we're gonna bring our knees down we're gonna set up our table top so maybe we can rest on the tops of the feet we're gonna be extending our left leg back behind us so you can either tuck your toes and push into the ball of the foot a little or you could rest on the top of the toes just nice and light just a little point to the toes rest on the top of the toes maybe the top of the foot's lifted you're just on the top of the toes now we can keep our left leg or foot on the ground or we might start to float the foot up and maybe just notice your foot you might point your toes down for a second and then you might point your toes behind you a little point of the foot nice you guys so bring your left knee all the way back into your table top relax for a second maybe a little sway the hips and then start to extend your right leg back tuck your toes push into the ball of your foot and stay here maybe you'll rest on the top of the toes making your leg just as long as it can be nice and light on the top of those toes option to float the foot and maybe point your toes down for a moment and then maybe point your toes back behind you a little squeeze of the glutes the calf, the hamstring bring your right knee back into your table top take a little sway of the hips if you'd like if you need to come off of your hands you could also lift up take a couple of wrist circles we will be meeting in downward facing dog though so tuck your toes lift on up into downward facing dog push into your hands a little more let your chest get a little bit heavier too and then using an inhale start to look forward as you exhale walk your feet to the top of your mat once you get there you can inhale into a half lift and exhale to fold back down as you inhale let's come all the way up to standing and exhale lower your arms down to your side so we'll stay standing again feet side by side to start maybe lifting the left heel up like before maybe floating the foot behind you again trying to give those knees a little bit of a squeeze together and maybe a little point to the toes behind you same thing as before bring your left foot down and switch sides maybe the right heel is floating find your balance maybe the right foot lifts and you give the legs a little squeeze together and a little point to the toes behind you no stress, just fun bring your right foot down if it is lifted a little shake of the legs if you'd like that is it roll your shoulders back and down take a big inhale as you reach your arms up and then exhale folding forward as you inhale lift halfway up exhale fold back down plant your hands step your feet all the way back and into downward facing dog stay for just a big inhale as you exhale lower your knees down to your mat for tabletop reach your arms out in front find your puppy dog now you can lower your chest and stay down or you can lift up and down a few times going maybe just a little lower each time or maybe they all are kind of the same but just feel your shoulder feel that nice stretch through your arm just another breath here if your chest is low right now let an inhale lift it back up and then bring your hands under your shoulders back into your tabletop take a little sway through the hips and then we're just gonna take a moment in child's pose knees could be wide or a little closer together but take your hips back towards your heels rest your arms wherever is comfy if you wanna use them as a pillow or maybe you wanna bring your arms to your side to give your shoulders a little bit more of a rest but just take a moment notice how your body is feeling so far the wrist, the shoulder and when you're feeling good we can come back into our tabletop you can stay in child's pose longer if you want to but if you're ready to come back into your tabletop start to set it up hands under the shoulders knees under the hips and then your left leg's gonna extend behind you you can do the ball of the foot you could do the top of the toes lightly resting on the ground you can float your left foot maybe point the toes down and then maybe point them back behind you your leg can stay straight or you can start to bend the knee and try to lift the heel up so maybe point the toes back behind you to flex the foot and then maybe point the toes straight up above you and try to lift your knee higher squeeze your glutes, squeeze your leg and then relax it down bring your left knee into your tabletop a little sway of the hips so many options to choose from as your right leg extends you can be on the ball of the foot and stay here you could be on the top of the toes and stay here with the foot on the ground you can float point the toes down maybe point the toes back you can start to bend the knee and lift the foot higher and maybe point the toes behind you flex the foot maybe point the toes up above you and try to lift your knee more as you squeeze anything and then slowly relax and bring your knee back down and give your hips a little bit of a sway shake it out forget about what just happened tuck your toes and lift up into your downward facing dog push into your hands send your hips nice and high maybe a quick little pedal of the feet lift and lower the heels and then use an inhale to look forward as you exhale walk your feet to the top of your mat as you inhale lift halfway up exhale folding forward inhale as you find your way all the way up to standing as you exhale let your arms fall to your sides take a shoulder roll if you want one we're gonna stay standing again you might want your feet hip-width apart you might even want your feet wider than that maybe mat-width apart turn your toes to point forwards a little bit more let's bring our hands to our hips maybe to our low back with our palms facing away from us maybe we could hold our wrists our forearms a little bit maybe even the elbows you could kind of tighten up snug up your grip behind you as much as you want or maybe your hands are on your hips still doesn't matter a little lift of the chest a little lift of the chin and then we're gonna start to tip forward so bend your knees a little start to look down as you lower your chest you might keep your hands where they are you might keep folding you might stop once your body stops you can keep your knees bent you can keep your leg long whatever feels good if you get low enough you might start to look between your legs or maybe you're still looking down maybe you're gonna try and look to your belly button and as we come back up bend your knees again and slowly start to lift lift your chest lift your gaze slowly finding your way all the way back up to standing take a little lift of the chest a little look up maybe and then relax and bring your arms to your sides and maybe add a shoulder roll in you can step your feet back a little closer together if you want to and then use a big inhale to reach up as you exhale fold forward taking an inhale for a half lift as you exhale fold back down inhale all the way back up to standing reach up exhale let your arms fall down to your sides stay standing again and maybe start to lift your left heel up maybe start to float the foot and a little squeeze of the knees together maybe a little point of the toes behind you now we can stay here standing tall squeeze the legs together hold something if you want to hold something or we're gonna keep our leg bent and take a tip forward and we're just gonna try and point our toes back behind us and then maybe try to point our toes up above but you're just gonna tip you're not gonna try to hold your foot you're just gonna see what happens but you can hold on to something keep the leg bent pointing the toes let the chest tip as far as it wants to maybe you're holding something and then you're slowly gonna find your way back to maybe squeezing the legs together and then lowering the foot and forget about what just happened again give your legs a little bit of shake switch sides last time we're doing this lift the heel of your right foot wanna stay here no need to get too crazy but if the foot does wanna float and the legs wanna squeeze together and maybe the toes wanna point behind you and then maybe you're gonna go for that little journey forwards keeping that leg bent the toes pointing back behind you tipping forwards, tipping forwards you can't really see your back legs doesn't really matter what's going on there but just something to maybe think about is pointing the toes up legs staying bent and then you can slowly, slowly, slowly find your way back as gracefully as you're able and give your legs a nice shake awesome you guys this is a very challenging class roll your shoulders back and down take an inhale and reach up as you exhale hold down all the way use an inhale to lift halfway up and exhale, fold forwards plant your hands step your feet back and into downward dog push into your hands take a nice big inhale and then as you exhale lower your knees into your tabletop and then eventually into your child's pose so you can adjust the width of the knees maybe take a seat back on the heels you can lower your chest you can rest, relax for a moment let go of the practice so far and just notice how your breath is feeling, right? no so staying a little longer if you want to you can start to lift up again low maybe into tabletop first we are gonna be sitting down but if you want to pause in tabletop for a moment or sway the hips a little bit first you can do that if you come to seated you could also give the knees a little bit of a hug or a squeeze and then we are gonna be sending our right leg out long left to the inner thigh just like we started point your right toes up let an inhale lengthen your spine you can stay sitting tall you can start to tip forward maybe you want to bend your right knee a few moments here to feel the stretch to the right leg allow your shoulders to fall from your ears finding your breath again if you want to lift your upper body and start to turn the chest to the left let's keep pointing our right toes up if possible find a little twist maybe your hands can be on either side of your leg or on top of your leg just to push into them a little to keep the spine long and then pause here spine long shoulders soft a few breaths if you want to stay here you can if you want to go back and face forward and tip forward you can do that too or we're gonna lift our hips up again like we did at the start and we might lift up three times in a row maybe moving with our nice deep breath so if you want to plant your left hand behind you a little bit beside that hip a big inhale we'll lift our hips up exhale bring our hips down and we'll do that three times if you want to hold yourself up at the top too the whole time that is also an option but let a big inhale lift your hips reach your right arm let the exhale bring your hips down move as slow as you'd like a big inhale to reach and stretch and lift and exhale to slowly lower one more big inhale to reach stretch and exhale back down slowly turn your chest back to face forward you can take your left leg send it out long if you want to hug things in or shake things out a little you can do that too but we are just gonna be switching sides with the left leg out and the right foot on the inner thigh-ish area and just to start facing forwards left toes maybe pointing up a nice long spine you can stay here sitting tall or you can fold enjoy a few breaths wherever you decide to be feel the stretch through your left leg if you are folding and you wanna lift back up once your spine is long again you can find the twist for a few moments maybe using your fingertips your hands just to support you keep pointing your left toes up if possible maybe close your eyes or look down feel the twist through your back strong spine if you are gonna be going further if you're gonna be coming for the hip lifts they're totally optional but your right hand can plant we'll do three lifts and lowers or again maybe one long big hold maybe you're skipping the lifts you can decide what you wanna do but if you're joining me big inhale as you lift push the ground away reach stretch with your left arm let the exhale bring you back down inhale as you lift again reach stretch and exhale on down one more big inhale and then exhale finding your way back down and eventually turning to face your legs again can send your legs out long or you can hug your knees towards your chest maybe a little bit of a rock side to side though a little sway and we're gonna be coming down onto our back so if you wanna lay down and maybe bring your knees to your chest or keep your feet on the ground but you might take a little sway side to side feel your back pressing against the ground and then we're gonna plant our feet if they are lifted so knees bent, feet planted you can either we're gonna lift our legs up a few times you can either use your hands to help and hold your legs or you could rest your arms at your sides and try to resist using them maybe your palms will face down but we're just gonna be lifting our right foot to start it might be the heel so that you're on the ball of the right foot and the left foot still down so you can keep your right foot on the ground maybe lifting the heel you could start to float it up and point the toes down behind you now see if you can bring your knee a little closer to your chest but maybe continue to point the toes down and see how snug you can bring your knee to your chest without maybe using your hands to help it and then hold it as close as you can get it to your chest and maybe start to point your toes up to the ceiling make the leg a little longer maybe and maybe not using the hands at all or maybe using them but really point the toes wake up the leg and then start to lower your foot again so that maybe your toes are pointing down to the bottom of your mat and maybe your knee can get a little closer to the chest without using your hands push your low back into the ground and then if you have your right foot lifted start to lower the ball of the foot to the ground back to where it was when we started and then drop the heel as well the left heel can start to lift and you can stay on the ball of the foot you can lift the foot up and point the toes down towards the bottom of your mat you can start to encourage your left knee towards your chest with or without your hands you squeeze the belly nice point of the toes keep that foot back and then maybe floating the foot up higher and higher and higher pointing the toes as much as you can maybe you can feel your ankle push your low back into the ground as you bend the leg again lower the foot see how close you can bring the knee to the chest maybe pointing the toes towards the bottom of your mat maybe think parallel to the ground to your shin or your mat and then slowly slowly bring your left foot down again ball of the foot and then the heel take a little sway of the knees if you'd like we're gonna do that again one more time on each side a little different if you want it to be lift your right heel first and then maybe the whole right foot and point the toes down now you can keep the knee bent or you can straighten the leg now and see how close you can bring your right heel to the floor maybe a hover maybe resist letting it touch down but still extending the leg long pushing the low back down a little hover of the heel a nice big point of the toes and then we're just gonna lift the leg all the way up pointing your toes up maybe your knees bent maybe your leg is straight how close can you bring your leg towards your chest maybe without actually touching it with your hands slowly start to bring your foot down again maybe to that hover the bottom of your mat if your leg is nice and straight pointing the toes and then slowly slowly bend your knee and touch the ball of your foot down and we sit and give your legs a little bit of a shake lift your left heel almost done again lift your left heel stay here maybe starting to lift the foot up finding as much length of the leg as you want a nice big point of the toes and then lower your foot slowly towards the floor maybe just to a nice hover a very small hover of the heel see if you can keep your core active your low back down that leg is nice and active and then the toes are going to start to float up up up and just see how close you can get your leg to your chest maybe without touching it keeping the toes pointed and then you can start to come back down one more time maybe to that nice hover of the heel maybe just like a millimeter point your toes squeeze your core and then just slowly bend the leg press the ball of your foot and bend your heel and let it go take a sway of the knees if you'd like maybe a big hug of the knees to the chest rock side to side let it all go all the points of the toes are completed you have your feet lifted you might bring them back down you might start to reach your arms out wider and sway your knees side to side again you want your legs to tip over towards the left side you can find a twist one that you like adjust your shoulders if you need to relax a little bit here in your twist your feet might come to the ground as you reset maybe you will sway the knees side to side just a few times before letting your legs fall all the way over towards the right and staying in your twist for a few moments just adjusting your shoulders if needed so they stay down using another big inhale to lift your legs up out of your twist if you did want to hug your knees back to your chest you can definitely do that you might take a gentle sway of the knees side to side when you are ready to let your legs go out long and your feet out wide you might give your hips just a little bit of a sway side to side pushing your glutes one at a time into the ground and slowing down that movement and settling right into your Shavasana find some stillness throughout your body notice your breath and slowly start to move maybe the hips go for that sway kind of side to side a little bit maybe the fingers and the toes wiggle if you want to reach your arms above your head why not take one final point of the toes stretch your whole body and then start to bend your knees so you can roll over we can find our way up to sitting or maybe bringing your hands together awesome practice you guys thank you so much for joining me today hope you had a little extra fun today have a great rest of your day I'll see you guys soon Namaste