Rachel Pichler Yoga 2024.04.24 【Rachel Pichler Yoga】柔韌瑜伽｜上半身伸展｜10分鐘

大家好,歡迎來到Rachel Pickler Yoga 以防萬一我們還沒見過面,我是Rachel 今天我們要做的是短短的,甜甜蜜蜜的訓練 我們要專注於上半身 找個舒適的坐姿,讓我們開始吧 我們今天要訓練整個課程 如果你想坐在某些東西上,例如枕頭,柱子,任何東西 甚至坐在椅子上,都可以 我希望你坐得舒服,肩膀長,可以把雙手放在膝蓋上 深呼吸,把肩膀拉長,深呼吸,再深呼吸 深呼吸,坐得稍微高一點,然後放鬆 再做一次,深呼吸 如果肩膀仍然打開的話,可以把眼睛閉起來 再深呼吸 我們要讓我們的肩膀向前傾,向著膝蓋 把肩膀的背部拉長 把肩膀拉長,但肩膀要挺直 放鬆整個頭部和臀部 讓你的頭部變得重 我們要利用深呼吸,把頭部向著右邊的肩膀移動 把時間交給你 停下來,當你感覺肩膀的長度 放鬆你的肩膀,讓肩膀向著地面 讓肩膀再度拉長 讓你的肩膀從你的耳朵中掉下來 深呼吸 讓你的呼吸慢慢轉動你的頭部 把你的臀部向著你的下巴移動 停下來 再次感受頭部的重量 再深呼吸 把頭部向著左邊的肩膀移動 把肩膀向著地面,讓肩膀再度拉長 停下來,當你感覺肩膀從你的耳朵中掉下來 再深呼吸 再次感受頭部的重量 讓肩膀向著左邊的肩膀移動 停下來 再次感受頭部向著左邊的肩膀移動 把頭部向著左邊的肩膀移動 再深呼吸 讓肩膀向著左邊的肩膀移動 你可以閉上眼睛,或者打開眼睛 我們只要把雙手移到地面 非常好,你可以離開 讓四肢的力量散發到身體 讓肩膀向著地面 再深呼吸 把頭部向著左邊的肩膀移動 再次感受頭部的重量 and maybe over, maybe push into the right hand this time maybe look up, but just reach stretch beautiful, you guys let another inhale bring you up back through center hands to the ground beside you let the shoulders soften let the spine lengthen too and then let's just move our hands to our knees take a deeper inhale sit taller as you exhale, turn your chest towards the right side now you can move your hands maybe to the ground in front and behind maybe your left hand comes all the way to that right knee twist using an inhale find your way back so that you're facing forwards exhale, twist to the other side maybe move the hands, push the ground away maybe your right hand finds your left long spine soft shoulders to come back so that you're facing forwards we're going to bring our hands back to our knees with an inhale we're going to start to lift the chest forwards kind of pull on the knees a little bit and lift the chin send your belly forwards a little like you want to arch your back but if you can keep your hands on your knees kind of pulling the knees back slightly lifting the chest, feeling the spine and then we're going to round forwards can we keep our hands on our knees you might push into them a little bit round the spine, tuck the chin try to shrug your shoulders forward a little squeeze of your belly in doing that again and inhale to lift the chest a little pull on the knees a lift of the chin a little squeeze of the shoulder blades together and then round it forward shrug the shoulders maybe keep your hands on your knees if you can a little squeeze of the belly and one more time and inhale to lift the chest a little pull on the knees a gentle, gentle pull on the knees and then round tuck your chin awesome you guys let another inhale bring you back lengthen through your spine take your palms from your knees and just turn them to face up let your fingers relax curl as they wanna be a moment to pause maybe sit still let your eyes close if you haven't done so already try to breathe with very little effort if any effort at all and then you can move your hands from your knees and bring them together in front of your chest in front of your heart maybe spread your fingers wide press your palms together take an inhale to lengthen your spine awesome you guys it was short it was sweet it was fairly gentle but thank you so much for joining me I look forward to seeing you again so enjoy the rest of your day and until next time Namaste