合集·Rachel Pichler Yoga 2024.04.11 【Rachel Pichler Yoga】現場錄音｜全身流程｜50分鐘

大家好,歡迎回來 這是一段50分鐘的全身練習錄音 有一點流暢,也有一點彈性 所以我今天會使用我的肩帶和肩帶 找一些空間來移動 讓我們開始吧 如果你今天需要使用一些裝飾 就把它們放到旁邊 我們要先坐下來 如果你想坐在某個地方 你可以這樣做 我上課前其實坐在某個地方 我們可以再做一次 我們先把手放在膝蓋上 你可以閉上眼睛 當你準備好 然後用深呼吸 把肌肉延伸到你的肩膀 然後我們開始把肩膀轉向右邊 做一點扭動 可能把手放在膝蓋上 把指頭推向地面 然後用深呼吸 再往前轉 當你離開時 你可以繼續往另一邊扭動 可能把手推向地面 然後用深呼吸 再往前扭動 如果你想再往前一點點扭動 你可以這樣做 或者你可以坐得很高 但如果你要往前扭動 你現在正在雙腳交叉 我們現在將雙腳交叉到另一邊 把手放在膝蓋上 做一個深呼吸 把肌肉延伸到你的肩膀 當你離開時 開始把肩膀轉向左邊 可能把手放在膝蓋上 然後用深呼吸 再往前扭動 當你離開時 你可以繼續往另一邊扭動 然後用深呼吸 再往前扭動 可以坐得很高 或者用一點點力氣 如果你扭到地面 可以再往上扭動 如果雙腳交叉 我們可以把雙腳交叉 如果你想讓你的腿 有一點點擁抱 或是從旁邊到旁邊擁抱 我們現在要開始 往桌子上走 所以把手和腿放在一起 當你準備好的時候 當你做到的時候 可以把手伸廣一點 或是把腿 向旁邊擺動一點 然後我們會 稍微往前一點 然後我們會開始 往前一點 再往後一點 這個動作可以 擺得像你想像的那樣 你可能會往前 擺一個半旋轉 你可能會往後 擺一個小動作 所以視乎你 往前的距離 或許是一個很小的動作 但你大概還在桌子上 稍微熱身一下 手臂和肩膀 感受一下頭髮 腿 然後我們用呼吸 稍微擺動一點 用吸氣向前擺動 用吸氣向後擺動 深呼吸 向前擺動 深呼吸 向前擺動 再深呼吸 向前擺動 深呼吸 向後擺動 像小狗一樣 然後用深呼吸 往桌子上擺動 如果你還沒到 把手伸廣一點 如果你還沒到 但我們會用腳尖 向上擺動 向下擺動 像小狗一樣 你可能會用腳尖 往下擺動 向下擺動 你可能會用膝蓋 往旁邊擺動 你的肩膀可能要擺動一點 你可能會感覺到 你的手掌在地面上 擺動一點 你的身體的重量 可能會從旁邊擺動一點 我們來深呼吸 再深呼吸 用深呼吸向前看 深呼吸 你走到桌子上 深呼吸 向前擺動 深呼吸 走到桌子上 向前看 深呼吸 把手放到旁邊 用肩膀擺動 把手伸廣一點 深呼吸 向前擺動 深呼吸 向前擺動 深呼吸 向前擺動 深呼吸 走到桌子上 向前擺動 深呼吸 把手放到桌子上 用肩膀擺動 手伸廣一點 深呼吸 向前擺動 深呼吸 向前擺動 深呼吸 半蹲 深呼吸 向前擺動 深呼吸 向前擺動 深呼吸 把手放到旁邊 再做一次肩膀擺動 深呼吸 向上擺動 這次你吸氣的時候 我們要在前方停止 你可以把腳伸廣一點 你可以把膝蓋伸廣一點 你可以把肩膀伸廣一點 或者讓你的手放在地上 或是你的肩膀 再靠近你的下巴 如果你想再向前擺動一點 你可能會注意到腳的動作 可能把腳的動作 或者重心 轉向腳的前腳 或者轉向膝蓋 可能你的肩膀要再擺動一點 或者你可能想要靜止 讓你的肩膀靠近耳朵 讓你的手臂變得更重 讓你的時間變慢 感受下一次你吸氣的呼吸 然後我們站起來的時候 我們可能會把肩膀一塊一塊地扭動 像一個小狗 如果你抱著牠們 你可能會把你的肩膀放開 你可能會慢慢地 把身體扭向上 直到你站起來 再做一個肩膀擺動 把手指擺開 吸氣,把手指擺開 呼氣,向前擺動 再做一個半蹲 吸氣,向前擺動 我們把雙手放在地上 把雙腳往下推 把雙手推向地上 把臀部放得很高 再做一個深呼吸 深呼吸的時候 把膝蓋放在桌子上 我們把雙腳放在地上 你可能會把地面推開 把膝蓋放在地上 輕輕地把雙腳放在地上 把肚子推進去 把雙手推進去 把腳推進去 做一個小腿伸展 再做一個深呼吸 深呼吸的時候 把膝蓋放在地上 放鬆 如果你想的話 你可以把腳放在地上 做最後一組 做一個小腿伸展 小腿伸展 不要太高 靠近地面 用你的肚子 感受你的身體 熱身 再做一個深呼吸 深呼吸的時候 把膝蓋放在地上 放鬆雙腿 或許把膝蓋放在地上 如果你已經放鬆雙腿 可以把雙腳放在地上 如果你想的話 再做一個深呼吸 把膝蓋放在地上 放鬆雙腿 如果你想的話 你可以把膝蓋放在地上 或許把膝蓋放在地上 如果你想的話 做一個深呼吸 放鬆雙腿 靠近地面 all the way back down inhale to lift your chest halfway up and exhale to fold forward we're gonna plant our hands and take just our left foot back set up a lunge and start by bringing our knee down you might even rest on the top of the foot sink into the hips a little find your lunge hands on the ground you could stay on the top of the back foot or you can tuck your toes under just try to push into the ball of the foot a little try to link the toes think you're in a toe squat with that back foot a little bit and then you can keep your knee down or you could lift it up give it a squeeze maybe lift the knee up if you did lift the knee bring it down again now you can stay with the toes tucked under you could flip to the top of the foot again if you want it we're gonna try to lift our knee one more time maybe from the top of the foot be careful squeeze the leg push into the top of the foot a little and then slowly relaxing your knee back down now you can tuck your toes back under if you'd like you can lift your knee as well but we're gonna bring our foot to the top of the mat so take an inhale from your lunge to look forwards a bit and then exhale bring your back foot all the way to the top of your mat however you need to get it there inhale into a half lift and exhale to fold forward plant your hands take your right foot back lower your knee down maybe you'll start on the top of the foot just to find your lunge that you're comfortable in hands on the ground sinking into the hips we might start to tuck our toes again push into the ball of the foot a little bit lengthen through the bottom of your toes now you can keep your knee down or you can lift it give it a squeeze so that whole leg that glutes your knee is lifted you can bring it back down maybe flipping to the top of the foot maybe not remember you can keep your knee down or you can lift it again squeeze push into the top of the foot and then relax again bring your knee down option to tuck the toes again but from your lunge the knee can stay down or it can lift one more time inhale to look forwards though and then exhale bring your back foot to the top of your mat as you inhale take a half lift exhale fold forwards and inhale all the way up to standing reach up stand tall continue to stand tall with your arms reaching up take one more inhale and as you exhale fold slowly all the way down inhale into a half lift exhale fold forwards plant your hands and take both of your feet back into your downward dog pushing into your hands send your hips nice and high take one more inhale and let the exhale bring your knees down into your table top we're gonna move into child's pose from here for a few moments if you want to grab your pillow to lay on you can or maybe your furry friend is making its way onto your lap you don't have to lay on anything though just spread the knees out a little wider bring your big toes together relax your arms wherever's comfy and if you're laying on a pillow of some kind you might want to rest on a cheek instead of your forehead just let your eyes close soften throughout your body especially your legs your quads glutes and hips if you are resting on one cheek you could switch sides and just one more breath here and then you can start to move lift maybe coming all the way back into table top you can move your pillow off to the side for a moment maybe give the hips a little bit of a sway side to side and then if you want to start to turn your fingers out to the sides or to point towards your knee if you do one hand you can do both and to connect each and every finger and palm to the ground maybe letting your head get a little heavier if you are doing one hand you can switch sides now you can slowly start to turn your fingers to point forwards again either sit back on the heels lift up off the hands maybe take a couple wrist circles or actually give your forearm a little massage with your hand I want your arms to be available to move so you can sit how you want to sit and maybe that will be in a tough spot maybe it will not be in a tough spot find a somewhat comfortable position where your arms can be free and available to move we are going to reach them out wide and then the right arm will cross over the left one for our eagle arms you might be holding your elbows you might be holding your shoulders you might be bringing the palms a little closer together and creating space between the shoulder blades letting your shoulders drop away from your ears let your breath keep you here a little bit longer we are going to take a break between the second side so if you are in the toe squat breathe through it soften through the forehead and the jaw and then letting an inhale unwind your arms depending on how you are seated you might move if you are cross-legged for the other side you could cross your legs the other way if you were in that lovely toe squat probably come out of it if you want to stay shake it out a little bit maybe sway the hips maybe take kind of a shoulder roll if you don't want to come back into the toe squat for your arms crossing the other way you don't have to but that break wasn't too terribly long sit how you want to sit reach your arms back out cross the left over the right maybe you are holding your elbows your shoulders or maybe trying to bring the palms the hands together find your breath and open up the upper back few more moments here soften the jaw soften the forehead again and then letting an inhale unwind your arms bring your hands down if you'd like you need to come off of your toes ankles shake it out a little bit in any way that you need and then we are going to sit down all of us with our legs in front of us and you might bring the soles of your feet together let your knees fall out wide if you want your pillow close by you can bring it close by but take an inhale to lengthen through your spine you can stay facing forwards if you want a little twist you can start to turn your chest over towards the right side just push into the ground a little lengthen the spine use an inhale to come forwards as you exhale you can twist to the other side and then let another inhale bring you back so that you are facing forwards and if you want to fold you can fold take another breath here you are folding forward you can use an inhale to lift on up and maybe bring your hands to your knees to help them come back together maybe a little rock side to side and we are going to set up 90-90 with our legs so right leg forwards to start we'll bring our left leg this side is behind us a little bit and tip over towards the right side adjust your legs so maybe in your nice 90-degree angles and then let's just pay a little bit more attention to our back foot, our left foot so maybe in your nice 90-degree angles that foot's kind of off to the side a little bit you can keep it off to the side or you could slide it heel-toe reach for it even and try to hug your heel towards your glutes but just let your knee stay where it is so maybe it's in line with your hip pointing right out to that left side lift up through the chest a little bit more so maybe pushing the fingertips into the ground think just facing forwards tipping maybe a little bit less to the right try to level yourself so now we can stay here some space between our front foot and our left knee we can close that space by bringing our knee towards our foot so you can continue to have your heel beside your hip, your glute or you can bring the space back slide the knee up maybe tuck the heel back in lifting up through the chest pushing into the fingertips lengthening through the spine now let's take a twist from here you can start to turn your chest towards the right side maybe your left hand will find your right knee maybe you can kind of lean back a little use that right hand walk it away from you a little push into it though so kind of a little lean back and also turning the chest towards the right side too you might be getting more of a leg stretch than a twist or both and then you can slowly start to find your way back so that you're facing forwards and let's untuck our back heel our back foot swing your leg in front of you maybe give the knees a little bit of a squeeze a rock side to side our 90-90 can switch sides with our left leg being forwards and tipping to the left side a little bit checking on your back leg maybe the knee is going straight up from the hip maybe your foot is kind of out to the side as well your 90-90 lifting through the chest pushing into the fingertips trying to just level the upper body a little bit more and then if you did want to hug that heel in a little bit tighter towards that glute your knees stay where it is lift your chest again and if you wanted to close the space between the front foot and your back knee you might shift that leg up a little option to keep the heel tucked and then sitting tall again just trying to level your body out, your hips out and then if we're going to twist from here we can start to turn back over towards the left side this time and maybe the right hand will find that left knee and maybe the left hand will kind of walk a little further behind you push into it, lift your chest a little lean back a little notice how your right leg feels, your left leg as well as your core, your back I'm just using an inhale to face forwards again and we can free up our right leg, our back leg and bring it in front take a moment to maybe give the knees a hug or at least squeeze maybe a rock side to side and then we're going to lay down on our backs and find your strap if you have something to make your arms long so when you come onto your back just bend your knees and plant your feet to start maybe take a little sway through the knee side to side we'll be lifting our right foot up adding our strap if you've got one to the foot so send the heel up find the length through the right leg and then we're just going to be moving the left leg around a few times so right leg is going to stay going straight up above us feeling that calf, that hamstring you don't have to move your left leg around if you don't want to either but we are going to start with the knee bent the foot planted kind of scoot your heel a little closer towards your left glute you can let the knee start to fall out to the side half butterfly maybe resting on the outer edge of the left foot always checking back in with your right leg to make sure you're still enjoying the stretch there too maybe the added bonus of the left leg moving around a little now right now our left leg may be in the half butterfly so your foot might be kind of in the middle of your back we might start to heel toe that foot out to the left side your leg can stay bent in fact try to let it stay bent heel toe your foot off to the left side of your mat so maybe it's more of a 90 degree angle maybe it's kind of a little half frog leg maybe you're resting on the outer edge of that left foot check back in with your right leg too now if you want to move your left leg again we're actually going to send it out long but down to the middle of the mat so you might slide the foot away from you and then also kind of slide it to the middle of your mat so everything is centered you're making scissors with your legs maybe checking in with your right leg too still sending the heel up still feeling the hamstring and then one more time to move the left leg if you want to bend the knee again plant the foot maybe slide your foot as close to your left glute as you can start to lift the heel maybe you can rest on the ball of that left foot maybe you can rest on the top of the toes and then check in with your right leg again hold your strap or hold your leg maybe that left heel is lifted and if you did lift your left heel or if you're on the top of your toes let that foot come down flat we can start to bend our right leg too take your strap off your foot bring your foot to the ground and maybe shake out the legs a little take a little bit of a sway side to side we are ready to switch to the left foot meaning the one that's lifted they're both kind of getting some different stretches add your strap if you're going to add your strap send your heel up start with your right leg bent your foot just planted simply on the ground and then stretch through the left leg now if you want to scoot your left or your right foot a little bit closer towards your hip might move, it might not your knee can begin to tip out to the side if you wanted to for your half butterfly maybe trying to rest on the outer edge of the foot check back in with the left leg as well now the right foot can start to kind of heel toe scooch its way off to the right side a little keep that knee bent a little bit maybe stay on the outer edge of the foot a little bit then calf frog knee out to the side, foot out to the side check back in with your left leg as well close your left hip if you're kind of tipping over to one side try to level things out if you want to start to send the right leg down your mat and find some length through that leg try to center that foot, that leg down your mat checking in with your left leg again and then maybe we'll start to bend the right leg plant the foot, slide the foot a little closer to the hip maybe lifting the heel coming onto the ball of the foot maybe trying to rest on the top of those toes and then checking back in with the left leg if you are lifting your right heel up start to bring it down, flow the foot and begin to release your left leg as well and you can move your strap off to the side too either keep your feet down or maybe give your knees a hug towards your chest maybe a rock side to side and then we'll stay laying down but if you want to lay on your pillow or something else you can add that in under your back maybe or your head you can decide if you want to keep your knees bent and your feet planted to start maybe maybe you're laying flat on your back you can rest your arms wherever's comfy and then just a few opportunities to move our legs, our feet you might stay flat on your feet you might lift the heels again maybe come to the balls of the feet so maybe your feet are together maybe your knees are together maybe there's some space between them whatever feels good check in with your spine, your back though especially if you're laying on something make sure everything's comfortable, happy now a little harder to find the tops of the toes here but we can try we can try maybe one foot at a time a little harder when you have your hips on the ground and then you're laying on something a little more intense if you get there onto the tops of the toes one foot, switch sides if you're doing both, embrace it, stay and then you can start to come back down to flat feet again if you had your heels lifted, toes curled under in any sort of way maybe give the toes a little wiggle if you need maybe scooch the heels a little closer towards your hips again and bring the feet together and then we can let our knees fall out wide trying to bring the soles of our feet together resting on the outer edges of the feet our diamond shape and stay here just a little bit longer softening throughout your arms and shoulders all the way down your body to your tippy toes if you want to stay here, you could and if you want to slide your feet out towards the bottom of your mat so that your legs are long maybe bring your feet together maybe even give your toes a little bit of a point if you want to snug your elbows, your arms towards your sides for a little supported maybe your palms will face down maybe you'll even slide your hands underneath your glutes you might just keep them there but you might begin to bend your knees and plant your feet if your hands are underneath you you could slide them out and if you're laying on top of a pillow or something else you can take it out from under you as well lay flat on your back maybe hug your knees to your chest see if you can connect your low back down make your spine as long as it can be maybe feels good to be still here maybe you want to sway a little bit side to side just feel the entire length of your spine all the way through your neck, the back of your head pressing into the ground you might slightly tuck your chin towards your collarbone but keep your head on the ground just try to make your neck as long as it can be if you are holding your knees you might start to let them go and bring your feet to the ground and maybe send your legs out long and your feet out wide maybe try to touch the outer edges of your feet to the ground for a moment and then just let your feet flop up to where they want to be rest your arms somewhere comfy settle right into Shavasana we begin with your toes and then maybe try to touch the outer edges of your feet to the ground again and then relax, let your feet flop back up you might start to bend your knees and plant your feet maybe take a little bit of a sway of the knees from side to side and then your arms may begin to move if they haven't already if you want to reach them above your head, take a nice big upper body stretch push your feet into the ground try to touch your low back to the ground and maybe you're ready to roll over to one side from here and find your way up to seating whenever you are ready you bring in your hands together Have a great rest of the day Have a great rest of the day, rest of the week and I will see you guys soon Namaste