Rachel Pichler Yoga 2024.05.20 【Rachel Pichler Yoga】柔韌瑜伽｜全身流｜20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 今天我們要做一個全身運動 所以找一點空間來移動 讓我們開始吧 今天我們先來坐在舒適的椅子上 如果你喜歡的話,可以把手放在你的腿上 把肌肉延伸到你的肩膀上 我們要做一個旋轉 把肩膀轉向右邊 只要用一點力氣可以去到最遠的地方 你可以把手移動,或是把指頭按在地上 然後慢慢把肩膀轉向前面 然後移到另一邊 推向地面,延伸到肌肉 然後慢慢把肩膀轉向前面 再深呼吸,把肌肉延伸到肌肉 如果肌肉還在的話,可以把眼睛閉上 讓你的肩膀從耳朵中掉下來 如果你可以在你的頸部中軟化 在你的下巴中 開始注意你的呼吸 讓你的一天消失 感受地面下的你 如果你喜歡的話,可以張開眼睛 如果坐著的話,我們要把腿轉向另一邊 再深呼吸,把肌肉延伸到肌肉 再轉向右邊 推向手臂,延伸到肌肉 慢慢回到地面 然後轉向另一邊,輕輕地轉向 慢慢回到地面,讓你的手臂靠在你的膝蓋上 再延伸到肌肉 讓你的肩膀從耳朵中掉下來 再過一會兒 看看你今天感覺如何 我們要把手臂移到桌子上 你可以先用膝蓋擁抱,搖擺一下 轉向另一邊 轉向手臂,然後向膝蓋搖擺 把手臂延伸到肌肉中 讓你的手臂稍微向旁搖擺 然後深呼吸,把肚子往下移動 把肩膀移動,把臀部移動 然後把肩膀向後移動 深呼吸,讓你的腹部朝著你的肚子搖擺 把你的臀部移到你的肩膀中 再深呼吸,把肚子往下移動 把肩膀移動,然後把肚子搖擺 深呼吸,再往後搖擺 再一次深呼吸,把肚子往下移動 把肚子移動,然後把肚子搖擺 Exhale, round your spine Letting an inhale bring you back to a nice long flat back You can tuck your toes and lift your knees into downward facing dog Once you get there, re-grip your hands Spread your fingers wide again Maybe pedal your feet a few times Bend one knee and bend the other Press into the hand Sending your hips nice and high You may take a moment to be still Press into the hands, press into the feet A deep breath in, a deep breath out Inhaling, we'll start to look forward And exhale, walk your feet to the top of your mat Once you get there, take an inhale for a half lift Lengthening through the spine With an exhale, fold forward Bend your knees and inhale Come all the way up to standing Reach up, exhale Lower your arms to your sides And roll your shoulders back and down Take an inhale to reach up And exhale to fold forward As you inhale, lift halfway up Exhale, fold again Inhale, all the way up to standing Reach up, stand tall Exhale, lower your arms to your sides Another shoulder roll if you want one And inhale as you reach back up Exhale, fold Inhale to lift halfway Exhale, let's fold Plant our hands We're gonna step our feet back And into downward facing dog But we're gonna widen our feet this time Pressing into those heels Maybe turn the toes in slightly Try to float your toes if you can Push into your hands Let your chest get heavy Just a wide leg downward facing dog And then if you did turn your toes in slightly Turn them back so that they're pointing forward We're gonna start to walk our hands Back towards our feet So that we end up in a wide forward fold You can bend your knees You can lengthen your leg But just take a moment here Press into your feet Let the upper body be as high or as low as it wants to be If you need to bend your knees more to plant the hands We're gonna walk our hands back up to our downward dog So back to the top of the mat And then look at your feet again Maybe you can turn those toes in slightly Press into the heels Maybe floating the toes Let your chest get heavy And then we're gonna step our feet back together Hip width apart will be perfect Take a nice big inhale And exhale, lower your knees down to tabletop Onto your hands, onto your knees Take a gentle sway of your hips side to side We're gonna be extending Our left leg back behind us And maybe out to the side If we can turn our toes to point forwards Press into our foot Let's try to do that as best we can You can stay on your hands You could lower to your forearms You could lower a little bit more than that But letting an inhale Lifting back to your hands They can slide your leg back behind you Or maybe you can bring it right back into your tabletop Take a little sway of the hips Switching sides, our right leg's going back Or out to the side Toes, turn them to point forwards as best you can Push into that foot So that maybe you can feel a little ankle stretch Leg stretch You can stay on your hands Your forearms Or you can go lower than that Slowly finding your way back up If you did lower the chest down Bring your right leg back in as well Back to your tabletop Take a little sway of the hips if you'd like But eventually tucking your toes And lifting up into your downward facing dog Take an inhale to look forward And exhale, walk to the top of your mat Once you get there, inhale for a half lift Exhale, fold forwards Inhale, all the way up to standing Reach up and exhale As you lower your arms to your sides So we're just gonna step our feet about mat width apart Back to where we were But we're coming back to our forward fold From a standing position So we're gonna take our toes And point them straight forwards Maybe your feet are on the edges of your mat Or somewhere close to Your hands might find your hips Take an inhale And then as you exhale We can fold forwards Bend the knees if you'd like Let the upper body fold Get heavy Your arms might dangle Maybe your hands end up touching the ground You could take a peek between the knees You could add a little bit of a sway Or be still Maybe you'll even hold your elbow And you can bring your hands back towards the ground And maybe bend the knees as well So we can slowly lift all the way back up to standing And then maybe we'll heel toe Or step our feet back together Maybe take a shoulder roll Inhale as you reach up Exhale to fold forward Inhale half lift Exhale fold Plant your hands Step your feet back Downward facing dog Now we can bring our feet out wide again Maybe turn the toes in Slightly push into the hands And if you wanna take a twist here Let's start to reach or walk the right hand Towards the left foot You can get as close as you can get You actually can grab your foot Maybe you can grab the outer edge Turn the chest Towards the left side Press into the feet Maybe try to float the toes even And then letting it inhale Bring you back That right hand to the top again You can start to walk your left hand Towards your right foot As close as it wants to go Maybe it catches your foot or your calf Press into the feet And then inhale Bring you back Press into the hands Heel toe Or step your feet back About hip width apart Take a nice big inhale As you exhale Lower your knees down to your table top Take a sway of the hips Side to side We're gonna have a seat So you can cross your ankles Bring your legs out in front Maybe giving your knees a hug Or a squeeze Walk side to side We're gonna be leaning back a little bit Just trying to balance on our sit bones So you can hold your legs in any sort of way Maybe you wanna start by interlacing the fingers On top of the knees Just to keep your knees snug towards your chest And then just lean back a little bit That if you were to lift your heels And maybe come on to the tippy toes Or maybe it's just the big toes Maybe they can get a little lighter And you can find some balance on your sit bones So press your sit bones into the ground Maybe float Maybe let your shoulders fall from your ears again Squeeze your belly in Nice work, you guys You're floating your feet Bring them down Maybe with a tip forward Give your knees another hug Or rock side to side And then we're gonna lay down on our backs But to get there We might roll slowly So we might start the same way With maybe our fingers interlaced On top of the knees Maybe walk the feet a little closer Towards the hips Float those heels Find that balance And then if you can kind of start to round the spine Hug the knees in Maybe you can slowly, slowly roll Maybe it's graceful Maybe it's not quite Get on to your back However you want to And maybe you'll hug your knees And sway side to side And then maybe you'll widen your knees A reclined child's pose Maybe you'll take this into happy baby Reaching for the feet As well as the knee Be one last or a few Rock side to side Before you bring your legs all the way To the ground Sending them out long Your feet out nice and wide Just like that Shavasana Find a comfy place Stay here For as long as you have time for today Thank you for joining me Enjoy the rest of your day Until next time Namaste