Rachel Pichler Yoga 2024.10.03 【Rachel Pichler Yoga】現場錄音｜全身流程｜50分鐘

Hello everyone, welcome back. This is a live recording of a 50-minute full-body flow. So find some space to move and let's get started. Find a comfy seat. You can let your eyes close. Just take a slow deep breath in. Lengthening through your spine. And a deep breath out. And do that again. Just slowly inhale and sit tall. And let it go. Then one more time. A deep breath in. And a deep breath out. And then we're going to just move our head. Lead with your ear and tip your head over towards your left shoulder. Find some length inside of the neck. And then maybe you'll turn your chin down a little bit. Maybe a little bit more. And then you can slowly lift your chin back up. But leave your head tipping over to the side. And just check that you're still nice and tall through your spine. Soften through the forehead, shoulder. And we're just going to take a quarter of a neck roll. So roll your whole head down. Chin towards the collar bone. And once your head is just tipping forwards, you can lift your chin back. And start leading with your ear again as you tip your head over towards your right shoulder. And maybe the chin will turn down. Feel the length through the neck. And you can lift your chin back up. But leaving your head tipped over to the side. Check in with your spine again. Are you still sitting tall? And then taking your quarter of a neck roll, roll your head down. Bring your chin back towards your collar bone. And then slowly lifting your chin up. And just pause. Let your eyes stay closed. And look around beneath you. And just really notice the next breath that you take. Get on your body right now. How are you feeling today? Maybe through the hips, the low back, the spine, shoulders, your neck. And just stay for another breath or two. And you can move your hands to the ground beside you. Lightly rest your fingertips. And take a bigger inhale as you reach your arms out wide and all the way up above you. Now maybe the left hand will hold the right wrist. And you can take a lean over to the side. And just use an inhale to come back and switch. Right hand could hold your left wrist. And you can lean over to the right. And then use an inhale to come back. Let your hands go. Reach up a little higher maybe though. Kind of shrug your shoulders to your ears. Just make your upper body as long as it can be. Big stretch. And then slowly letting your arms come down. Your hands could come back to the knees or the lap though. You could add a shoulder roll in. Maybe more than one. And also start to open up your eyes if they are closed. And then we're going to move into tabletop from here. So you can come over and onto your hands and knees. Maybe give your hips a little bit of a space. Side to side. But spread the fingers wide. And then as you inhale drop your belly down. Maybe bend your elbows. And then as you lift your chest and maybe the chin. You can straighten the arms with a little press into the palms. And exhale as you start to round through the spine. Inhale again. Maybe bend the elbows as you lower the belly. And lift the chest. And straighten the arms. Exhale to round. A little squeeze of the belly button in. Tuck your chin to your collar bone. Inhale. One more time. Drop your belly down. Maybe a big bend through the elbows. And then start to straighten the arms as you lift the chest. Exhale. Round it out. Awesome you guys. Use an inhale to come back to a nice long spine. Now we're going to just send our right leg back behind us. It can stay straight behind you or it can go to the left. So you can cross your legs. Press into the ball of that right foot though. Send your hips towards the right side. And then if you did bring your foot off to the left. Bring it back behind you and slide your knee in as well. Switch sides. Left leg back. Maybe off to the right. Crossing the legs. But press into the ball of the foot. Send your hips to the left side a little bit. And then you can slowly bring your left leg back behind you. And slide your knee in so that you are in tabletop again. Maybe take another sway of the hip. Shake it out a touch. But then tuck your toes. And we can lift our knees all the way up. And into downward facing dog. From here you might pedal the feet a few times. Lift and lower the heels. We could even bring our feet closer together. And you could cross your feet. The right foot. Maybe the big toe hits the back of the left heel. Or maybe it touches the ground on the outside of that left foot. You need to bend your knees to get there. You can bend your knees. Press into the hands though. Try to just send your hips. Now if you did cross your legs. Start to uncross them. Bring your feet back side by side. And then maybe the left big toe will rest on top of the right heel. Or maybe it'll find the ground. Cross the legs. Maybe bend the knees. Push into the hands. Awesome work you guys. If you are crossing the legs, uncross them. You can move your feet hip width apart again. Maybe take a quick pedal of the feet too. And then use an inhale to bring your gaze forward. As you exhale, walk on up to the top of your mat. And once you get there, let's inhale into a half lift. As you exhale, fold forward. Take an inhale to come all the way up to standing. Reaching up. We can keep reaching up. But the left hand might hold the right wrist. And then you can tip over towards the left side. Stretch your side body. Use an inhale to come back and switch. Maybe the right hand holds the left wrist. A little lean over. And using an inhale to come back through center once again. You can let your arms just fall down to your sides. Maybe add a shoulder roll in too. And then use an inhale to reach up. As you exhale, fold forward. Take an inhale for a half lift. As you exhale, fold down. Let's plant our hands and take both feet back. And into downward facing dog. Press into the hands. Send your hips nice and high. Stay for an inhale. And as you exhale, let your knees come down to the ground. Back to your table top. So right leg's gonna go back. It can go to the left again. You can keep the knee, the left knee, on the ground. Or you could tuck those toes and try to lift the knee up. Maybe a little. Maybe a little bit more. Kind of in your cross leg down dog again. But just a touch further. And if you did lift the left knee, you can start to bring it back down slowly, slowly. You can bring that right leg back behind you. Slide the knee in too. Maybe untuck those left toes. Get the hips a little bit of a sway. And then switch. Left leg back. Maybe to the right. Maybe you're tucking those right toes under too. And you can try to hover the knee or lift the knee higher. Lift the hips higher. Push into the hands. Stay for just an inhale. And as you exhale, bring your knee down. If you did lift it up. Bring the left leg back behind you. And then slide the knee in too. You can untuck the toes if anything's tucked. Maybe give the hips a little bit of a sway side to side. So staying on our knees, we're gonna reach our arms forwards and bring our hands wide. So maybe not with a part. Wide armed. So maybe spread the fingers too. Press the palms down a little. Find the length of the arms as you slowly bring your chest down. Not here too long. Just relax a touch. Take a breath. And then you can slowly lift back up. You can move the hands back in and underneath the shoulders. Spread the fingers wide. Go ahead and tuck your toes under again. And let's lift up and into our downward facing dog. Press into the hands. Maybe a quick pedal through the feet. And then use an inhale to gaze forwards. Exhale. Walk on up to the top of your mat. Take an inhale to lift halfway. As you exhale, fold. And inhale. Come all the way up to standing. Reach up. Exhale. Lower your arms down to your sides. Maybe take a shoulder roll too. Now we're gonna stay standing. Reach our arms out wide though. You can just have your feet side by side. As close together as you want. As you're balanced. Arms out wide. And then cross the left arm over top. You can hold the elbows. You can hold the shoulders. You could find eagle arms. Maybe creating some space between the shoulder blades. Maybe your fingers are pointing up a little. Maybe you're holding your elbows or your shoulders. Take just another breath. And then as you inhale, reach your arms back out. And then come back in and cross the right over top. Maybe the elbows or arms, triceps, shoulders. Give yourself a little hug. Maybe trying to bring the palms together. Creating that space between the shoulder blades. Dropping the shoulders from the ears a little bit. Maybe pressing your toes into the ground. And as you inhale, just reach the arms all the way back out. You can let them fall to your side. You can take a shoulder roll too. And then inhale deeply and reach up. Exhale. Fold all the way down. Take an inhale for a half lift. As you exhale, fold forward. We're gonna plant our hands. Take both feet back. And into downward facing dog. Take a nice deep breath in and out. And then using an inhale, gaze forwards again. As you exhale, walk back up all the way to the top of your mat. And once you get there, let an inhale lift you halfway up. Exhale. Start to fold forward. Take an inhale and come all the way up to standing. Reach up. Exhale. Lower your arms down to your sides. Shoulder roll if you want one. We're gonna stay standing. But our left foot's gonna come back a bit. We'll find our pyramid stance. So face forwards. Widen the feet as much as you'd like. We're gonna start with just our hands on the hips. Lengthening through the spine. So you can stay tall. Or you can start to tip forwards a little bit. Give the legs a bit of a stretch. Press into the feet. We're gonna be here for just a little bit of time. I'm moving a little bit while we're here. So see how this feels first? Hands on the hips. You can start to lift slowly back up. Just pressing into the feet. If you need to move your feet around at any time, feel free to do so. Our arms. We might reach them out and hold the elbows. Or the shoulders. Or maybe we're an eagle arm. Opportunity to stay tall. Balance. Opening up the upper back. If it feels good and you are wanting to hold, you can hold. Press into the feet. You might feel a little bit heavier through the upper body. Depending on where you've moved your arms. So pull your core in your belly button. Press into both of your feet, including the back one. And then as you inhale, we're gonna come all the way back up to standing. If you're folding. Let your arms go if you have crossed them in some sort of way. Maybe take a shoulder roll. Our feet are just gonna stay here. But our hands will come back to the hips. Lengthening through the spine again. Maybe you're tipping back down. Press into the feet. And then you can lift if you fold it. Slowly find your way all the way back up. Awesome. Bring the left foot up and the right foot back. Maybe take a quick shoulder roll. Hands starting on the hips though. Lengthening through the spine. Stay for an inhale. Or stay here standing tall. As you exhale, you can fold though. Hands to the hips. See how that left leg is feeling. Nice and slow. You can find your way back up. And maybe we'll move our arms. Out wide. Left over top. Hold the elbows in some way. The shoulders. The eagle. Arms as far as you wanna go. And maybe just stay tall. Or slowly tipping forward. Pull the belly button in though. Press into the feet as the upper body gets heavier. And breathe. Awesome. If you guys are using an inhale, we can lift. Nice and slow and controlled if you're folding. Let your arms go. If you did cross them, shoulder roll. Always feels nice. Hands back to the hips. Reset. Stand tall. And maybe you're taking another tip forward. Slowly rising again if you did fold. And then you can bring your back foot up to the top. You can give your legs a bit of a shake. Maybe even another big shoulder roll. And then inhale. Reach up and exhale. Folding forward. Take an inhale for a half lift. And exhale to fold. Let's plant our hands. Take both feet back. And into downward facing dog. Press into your hands. Stay for an inhale. And as you exhale, lower your knees down. You can bring them wide. Big toes together. You can take a seat back on the heels. You can lower down into child's pose. Or you could sit on your heels. You could stay lifted. And maybe sitting on the heels with the knees out wide. But I want you to close your eyes. Whether your forehead's on the ground. You're laying in child's pose. Or if you're sitting back on the heel. Soften your shoulders. And just scan your body. Stay for another few moments. You might start to move though. Meet in table top. Maybe the knees are coming in. Hands on the ground. Take a little sway of your hips. And then let's tuck our toes back under. And lift up into downward facing dog again. Press into your hands. Use an inhale to look forward. Exhale. Walk on up to the top of your mat. Take an inhale for a half lift. And exhale to fold forward. As you inhale, come all the way up to standing. Reach up. And exhale. Lower your arms to your sides. Shoulder roll if you want one. We're going to stay standing again. So arms are going to be reaching up. If you want to cross the left foot in front of the right one. Squeeze the legs together. We're going to stay standing tall though. Our arms are going to reach up. So if your left foot is in front. Your right hand can hold your left wrist. And you can tip over towards the right side. A little length through the side body again. Our standing banana. Now let's use an inhale to come back through center. Your arms can fall to your sides. Your legs can uncross and cross the other way. If you are crossing the legs. And reach your arms back up. And then maybe you're tipping over towards the left side this time. A little pull on the hand to open that wrist. Nice job, you guys. Use an inhale. Come back through center. Let your arms fall to your sides again. You can uncross the legs if they're crossed. Maybe give the legs a little bit of a shake. Now we're going to take our left foot back again. So set up your pyramid. We're only going to do one thing on this second set. Since we're here. You can have your hands on your hips. You can have your eagle arms. We can fold forwards. Both feet on the ground. Or we can try to combine our warrior three with our arms. But our arms. Your hands can be on your hips. You can find your crossed arms. All right. Let's do this. Maybe you're standing on your right foot. And getting a little lighter through the left. Maybe your right arm is crossing over top of the left one. Elbow, shoulders, eagle arms. Maybe you're going to be tipping forwards. And the left foot. The back foot could stay on the ground. Or it can float. This is as crazy as we are getting today. Breathe. Try again. And then nice and slow. Whether you've got both feet on the ground or just one. You can find your way back up. You can unwind your arms. I almost fell over. Roll the shoulders back and down. And bring your back foot to the top. And your front foot back. And you're just switching sides. So decide. Are both feet going to stay on the ground? Are your hands going to stay on your hips? And you can take a nice tip forward to your mid stance. You want to get a little crazy. Maybe the left arm crosses over top. Maybe our back foot will float. Enjoy. Enjoy these next few moments. Do whatever you would like to do. Maybe you will surprise yourself. Sometimes that back foot's really heavy. Sometimes it's light. Just breathe. Awesome work you guys. Slowly. Lift. Much better. Let your arms go. Maybe a shoulder roll. You can step your back foot to the top. You can give your legs a little bit of a shake too if you'd like. And then use an inhale to reach up. And exhale. Fold forward. Inhale into a half lift. As you exhale, fold down. Plant your hands. Take your feet back into downward facing dog. Press into the hands. A nice big inhale. And as you exhale, our knees are coming down. Out wide. Back and into our child's pose. You can stay seated on the heels. You can melt it down. A few extra moments here though. Close your eyes. Let go of whatever just did or did not happen. Just take a slower breath in and out. If you want to stay a little longer, please do. And if you are ready to move again, you can lift back up to tabletop. Bring your knees in. Maybe a sway of the hips. Reaching our arms forward though, puppy dog. You can have the hands wide. You can have the hands closer together. Just reach forward. And melt it down. Feeling your arms and your shoulders. Maybe up the spine to the hips. You allow your chest to get a little bit heavier. Maybe you'll stay for another breath or two. And letting it inhale. You lift the chest back up. Bring the hands under the shoulders. You might stay in tabletop for a moment. Or you might start to transition to a seated position. Legs just in front. Any comfy seat will do. You're going to sit cross-legged though, and you always cross your legs the same way. Maybe you'll cross them the other way. But you can close your eyes again and maybe some shoulder rolls if you're feeling some love through the shoulders. And we'll just be letting our chin tip down towards the collar bone. Let your head hang heavy. Maybe bring a little bit more length into your spine. You can let an inhale help you roll your head over towards your right shoulder. And you can either hold it here for a few breaths or you could roll your head from side to side a few times. Either hold it on one side for a few moments and then switch. Or maybe you want to flow from side to side your half neck roll. Another moment or two here though, so make sure you switch sides if you are holding it. And if you're moving here, maybe just go side to side one more time. We'll be ending with the chin tipping straight down towards the collar bone again. You lengthen your spine a bit more And just letting an inhale help you lift your chin back up. Nice and slow. You are sitting cross-legged. You might uncross the legs, give the knees a little hug or a squeeze. You are going to lay down though. So you can find your way onto your back. You might be hugging your knees to your chest or leaving your feet on the ground. Maybe you'll be adding a gentle sway side to side. And we're going to be crossing our right foot over top of the left quad. If you need your feet on the ground, you can bring them down. If you want to keep everything lifted, you can cross the legs. Find your figure four. So switching sides in just a moment. If you want to try to move the legs to the other side without touching the ground or touching them even with your hands, you can do that as best you can. Or not. Let's switch. Switch so that your left foot is on the right quad. Feeling that glute. Maybe again you'll try to uncross the legs without touching them or maybe not but uncross the legs. Feet can be on the ground or floating. You can hug your knees to your chest. Maybe add a rock or a sway side to side. And we're going to move into our twist. So your legs can tip over to the left or before you do that, you could try to cross your legs. Maybe the feet are on the ground. Maybe the feet are floating. Cross the legs And then let them tip over towards the left side. So you can stack your legs. You can cross your legs. Find your twist though. Maybe reaching your arms out wide. Way down the shoulder. Maybe even turning your chin towards the right side too. Few more moments on this side. Maybe moving your belly a little bit more with some slower deeper breath. Letting your next inhale help you bring your legs back up. And uncrossing them if they're crossed. You might begin again with the knees coming towards the chest. Maybe the feet floating. You can take a moment flat on your back. Maybe you're going to try to cross your legs without touching them. Maybe not. But we'll be switching sides. So you can let your legs tip over towards the right. Crossed or not. Just adjusting the shoulder. And maybe turning the chin to the left side too. Feeling the twist through the spine. Maybe into the hips and down the leg. Just breathing a little bit deeper. For these last moments here. Get your belly moving. Let it nice and slow. and start to lift your legs back up again. Maybe hugging the knees to the chest or leaving your feet on the ground. But lay flat. Feel your back. The entire length of your spine against the ground maybe. And a gentle sway side to side. You might find your way into wide knees. Your big toes could stay together. You could find happy baby. But encourage your low back down. Try to keep the spine nice and long. Maybe feeling the hips though. Could even still be swaying a little bit side to side. If you do have your feet. You might let the big toes try to find one another again. Hands to your knees. And you might help them come back together. And eventually bringing your feet to the ground. If they're lifted still. And slide your legs out long. Your feet out wide. Maybe take a little sway. A little rock through the hips. And just bring your arms to your sides. Or somewhere comfortable. Perhaps your palms are up. Or down against your belly. But find your Shavasana. Be still. Allow your body to breathe. Without any effort from you. And again slowly. Start to move. Maybe the hips. Finger. Toe. Could roll your head. From side to side too. And just reaching your arms above your head. If you want a big stretch. And bend your knees. And roll over. And just finding your way up. To a comfy seat. Nice and tall through the spine. Maybe your hands together. Awesome practice you guys. Thank you for joining me today. Have a great rest of the day. And I will see you guys very soon. Namaste.