Rachel Pichler Yoga 2024.09.12 【Rachel Pichler Yoga】現場錄製|全身流量| 50分鐘

大家好,歡迎回來 這是一個50分鐘的全身流動錄製 找一些空間來移動,讓我們開始吧 把你的膝蓋伸展出來 我們就直接休息到開始 如果你在躺著 你可能會休息在你的頸上,而不是在你的頭頂上 但無論如何都是最舒服的 你可能會使用你的手臂作為一張枕頭 但只要一瞬間 輕鬆地深呼吸 深呼吸,然後深呼吸 再做一次 當你呼吸時,你可能會感覺你的肩膀 提起一點 然後倒下來,當你呼吸 再做一次 深呼吸 再深呼吸 如果你真的在休息在你的頸上 你可以轉身 我們再做幾分鐘 慢慢地 掃描你的身體 可能讓你的肩膀變得更重 再做一次 再深呼吸 慢慢地提起你的頭 提起你的肩膀 我們從這裡開始,我們會爬上我們的手臂和膝蓋 如果你在躺著 你可以把它移到旁邊 擺好你的桌子 或許給你的臀部一點側身 然後我們會移動肩膀 或是我們的身體 我們的重量 前後 所以把手臂壓下來 這可以是一個很小的動作 然後它可以保持得很小 或者你可以把你的肩膀 再往後一點 或許讓你的手臂變得更輕 但還是要按著它 然後或許你會把肩膀移前 或許通過指甲 或許你會感覺到 你可以把你的肩膀移前 把肩膀按在你的肩膀旁邊 然後慢慢地低下你的肩膀 然後你會把肩膀按在你的肩膀旁邊 當你把自己推起來 然後把肩膀移回 所以你不需要做完整的動作 它可以變得很小 但如果你移前 你會感覺到你的手臂 肩膀會向上 所以移前 然後慢慢地推 把肩膀移回 然後把頭往前推 然後把肩膀移回 然後你再做一次 確定你能把肩膀按在你的肩膀旁邊 讓你整個的肩膀 和你的肩膀 整個的肩膀 移回 然後把你的肩膀移到你的腰部 然後用力地推 回到桌子上 回到你的手和腿 再次延伸你的腿 把大腿合起來 再次把腿伸回到孩子的姿勢 你可以放鬆 你可以拿起你的枕頭 如果你想 但我想讓你完全放鬆你的手 手臂 放鬆 啊 注意 你的身體 注意 你的呼吸 會不會變得快一點 會不會變得慢一點 再深呼吸 如果你想 再繼續 我們可以 把我們的身體 提起來 回到桌子上 把腿伸進去 把手指伸延 把腿伸延 然後我們把枕頭掛起來 把腿伸向下 向着狗的方向 按摩 地面離開 踢腳 幾次 深呼吸 然後使用 深呼吸 向前看 呼氣 把腳步走到 桌子的頂端 當你到達那裏 你可以深呼吸 伸延 呼氣 向前翻 把手指伸延 把腳步走到 向着狗的方向 按摩 踢腳 深呼吸 然後使用 深呼吸 向前看 呼氣 走到桌子的頂端 踢腳 看你能不能 靠近手指 深呼吸 半蹬 靠近桌子的頂端 深呼吸 伸延 呼氣 向前翻 靠近桌子的頂端 深呼吸 把手指伸延 靠近桌子的頂端 深呼吸 靠近桌子的頂端 深呼吸 向前翻 深呼吸 半蹬 深呼吸 向前翻 深呼吸 靠近桌子的頂端 深呼吸 把手指伸延 靠近桌子的頂端 深呼吸 向前翻 深呼吸 半蹬 深呼吸 把手指伸延 靠近桌子的頂端 深呼吸 把手指伸延 靠近桌子的頂端 深呼吸 向前翻 深呼吸 半蹬 深呼吸 向前翻 深呼吸 靠近桌子的頂端 深呼吸 半蹬 深呼吸 靠近桌子的頂端 深呼吸 半蹬 深呼吸 get there, push a little bit more into your hands let your head be heavy take a nice big inhale and as you exhale our knees are gonna come down to our mats table top you might give the hips a little bit of a sway side to side now we're gonna extend the right leg back behind us push into the ball of the foot find some length through that leg now we're gonna slide our knee that right knee so our leg that's back behind us we're gonna bring it towards the chest it might slide along the ground and kind of towards our hands it might lift and hover to come towards the chest you can push into your hand, squeeze your belly and then you can slide it back out long behind you but push into the ball of the foot maybe the leg can float kind of the whole way through just a squeeze of the belly a push into the ground send your leg back tuck the toes push the ball of the foot into the ground and one more time a little squeeze of the knee towards the chest and then sending that right leg back touch those toes the ball of your foot to your mats push into your hand and then slide your knee into your tabletop send your left leg back find your ankle, your calf stretch first and then slowly see how can you slide that left knee forward maybe along the ground maybe a little hover towards the chest a little squeeze, a little push and then send that leg back nice and slow tuck the toes push the ball of the foot into the ground and then come on back maybe that leg hovers maybe it doesn't squeeze and then sending the leg back push into the ball of the foot and one more time pull that knee in any amount squeeze sending the leg back tuck the toes push into the foot hold it here take an extra breath and then we can slide our knee in so we're on both of our knees we can come up just standing on our knees as well come off of your hands make some fists make some circles with your fists make some circles in one direction make some circles in the other direction we're gonna stand on our knees a little longer so if you do wanna roll your mat over at all get some cushion under your knees you can add that in if you're still making some wrist circles, great if you wanna shake out the hands shake out the hands you can be on the tops of the feet or tuck the toes under but we're just gonna stay lifted with the hips off of the heels and take a little tip back so if you wanna reach the arms forwards to counterbalance the weight lean back until you feel your quads turn on and then just tip forward and tip back just until those quads turn on and then you can hold it let your shoulders fall from your knees rock forwards one more rock back and maybe hold it and then coming forwards again make your fists make your circles one direction and then the other direction and then maybe shaking out the hands okay, we're gonna stay lifted here but we're gonna try to sit back on the heels without using our hands in any way so if you wanna be on the tops of the feet to start we're gonna try to just sit back on the heels and then come back up and you're gonna do that again maybe on the tops of the feet don't worry, we're gonna do the tuck toes in a second just a little warm through those quads move, move once you come up tuck your toes under maybe a little extra toe stretch this time see how close you can get your hips to your heels maybe try to stack the shoulders over top of the feet and then slowly lift make sure your toes are tucked nicely don't forget a couple of them sit back towards the heels come back up and then one more time we're gonna sit back on the heels maybe an extra breath and then our hands are coming to the ground and you can come off of your heels you can untuck your toes too just scoot your knees back so that you're in your nice tabletop a little tap of the toes on the ground if you need it but then tuck your toes under again and pop up into your downward facing dog push into your hands maybe a quick pedal through the feet with an inhale though start to look forward and exhale walk up to the top of your mat once you get there you can inhale into a half lift and exhale to fold inhale let's come all the way up to standing reach up and exhale lower your arms down to your sides shoulder roll if you want one as you inhale this time we might start to interlace our fingers pushing the palms up and away standing nice and tall maybe lifting the chin push the palms up maybe even float your toes press into your feet take a nice big inhale and as you exhale let your arms fall to your sides if your toes are still lifted let them lower too add a shoulder roll in if you want one and inhale to reach back up as you exhale fold forward inhale into a half lift exhale folding forward plant your hands and take your feet back into downward facing dog push into the hands a nice big inhale and as you exhale we're gonna bring our knees down to our mat so setting up our tabletop now we're gonna keep our hips lifted here so just from tabletop we're gonna come down onto our forearms though and then we're gonna try to bring the right forearm and then the left forearm just parallel with one another so fingers maybe are pointing out to the edges of the mat you can keep kind of the forearms in line with one another or you might scooch things a little closer together maybe to the elbows being in line with one another fingers still pointing out to the side now you can keep your hands on the ground or you could if they feel like they wanna lift you could try to touch your shoulders or maybe it's your triceps, your arms kind of giving yourself a little hug and then if you did lift the hands up just slowly bring them down I want you to notice which arm is in front it's your left arm or your right one because we're just gonna switch sides so if you did scooch the elbows closer together I want you to slide them back apart bring your other forearm in front keep those hips up in the air and then if you do wanna scooch things a little snugger walk the hands a little further away maybe the elbows so it goes far as maybe the elbows being in line with one another maybe not quite that far so your fingers might still be pointing out to the side and maybe you're gonna lift the hands maybe not give yourself a little bit of a hug now if you did lift your hands gentle as you bring them down scooch the arms back arms in line with one another and start to lift back up onto your hands to your table top you might give the shoulders a little sway maybe the hips maybe everything we are just gonna have a seat from here any comfy seat will do I just want you to be sitting tall be available or be able to move your head our arms are just resting at our sides maybe the hands in the lap and you can let your chin tip down towards your collarbone let your head get a little heavier maybe even just close your eyes if you haven't already just breathing softly and slowly lift the chin back up just to a neutral place and then let your chin start to turn to the left see how far you can get and then slowly bringing the chin back to face front and you can keep going over towards the right side just a little twist for the neck and let your chin come back head forward center take a breath you can open your eyes if they are still closed if you are sitting on your heels like I am we are gonna sit down and bring our legs in front of us you might just give the knees a hug or squeeze first and we will be sending our right leg long and maybe our left foot can come on top of the right leg maybe on top of the quad maybe we can lean back a little bit and bend the right leg in for our seated figure four so you can bring the right foot as close as you need if you are bending that leg now a nice stretch for the left glute hip feel like working just a little bit more we are gonna try to lift our hips from our figure four here so just make sure that you are comfortable on your hands your wrist, your fingers might be pointing away from you you might have to scooch the right foot further away closer together but it's not gonna last long and you don't have to do it but let a big inhale lift your hips maybe just slightly maybe as high as you possibly can flex your left foot, your figure four foot flex it, wake it up and then slowly slowly with as much control as possible place your hips back on the ground if you did bend the right leg in send it long so that you can lean forward take the weight out of the hands bring your left leg long or you can bend both of the knees you wanna shake the wrist, roll the wrist add that in but switching sides the left leg being long the right foot maybe on top of the quad you can stay here you can lean back you do not have to lift your head bend the bottom leg in though to deepen the stretch if you'd like feel free to stay here or start to squeeze start to push into the ground flex the right foot see how high those hips wanna go if at all squeeze and then with so much control as slowly as you can bring the hips down send the left leg long lean forwards send your right leg out too or bend both of the legs maybe some wrist circles and then we're just gonna come back over onto our hands and knees back to our tabletop ahem so once you're in your tabletop give the hips a little bit of a sway we're gonna send our right leg back maybe off to the left and maybe we're gonna bend our knee okay, we've seen this before bringing the knee down maybe widening the feet so snugging the legs together our cow face variation they can stay on your hands I think we've got our right leg behind us right now stay on your hands you could lower to the forearms we've seen this before too now we can also make ourselves interest to a nice pretzel we can do the forearms we can line up our forearms maybe the front can be the right arm you wanna be specific you might scooch those elbows together you might have gone as far as you can go your hips might be telling you where you can go it might get a little wobbly here so take your time spread your fingers use your palms to keep the balance now if you wanna get super crazy maybe the right hand will find your shoulder you're getting wobbly stay if you wanna go for it you might surprise yourself with how balanced you are if that left hand also finds your shoulder now if you did lift your hands be gentle, be slow you're gonna lower them back we're coming back slowly the way we came scooch the forearms back in line with one another and then maybe turn the fingers should point forward so uncross the arms climb back up onto your hands slide the feet together a little bit uncross the legs set up your tabletop and if you wanna take a seat for a moment maybe back on the heels if you wanna shoulder roll hip sway anything at all take it set up your tabletop when you're ready again though the weirdest thing we'll do today left leg back maybe to the right did I mention that you can stay here I did not but you can you can cross and bend the legs that left knee you can widen the feet take your time widen the feet snug the legs together stay here or drop to the forearms no need to do anything fancy with the forearms but you can you can bring that left arm in front of the right one fingers pointing out to the side maybe this is as far as you go maybe you snug things together trying to get those elbows closer together still keeping the fingers pointing out maybe using the fingertips the palms to keep you balanced then maybe one hand at a time finds the shoulder maybe both who would have thought this would be a balancing posture you have your hands lifted slow and gentle bring them down start to slide the forearms away from each other again turn the hands fingers maybe pointing forward lift up onto the hands scooch the feet back together and uncross the legs tabletop you could stay there you could sit back on your heel shoulder roll if you'd like or just be still put a moment in child's pose so you can widen your knees might feel good to rest on something so if you've got your pillows or maybe your arms are a pillow your hand or if you can connect either a cheek or your forehead onto something just take a moment to pause check in with how you are feeling feel free to stay a little bit longer we can start to lift up again we are gonna lay down on our backs if you wanna come to seated first you might pause here for a moment give your legs a hug the knees a squeeze and eventually find your way onto your back no rush though but once you are laying down you might hug your knees in take a rock or sway side to side and we are gonna keep our left knee or bring your left knee to your chest your right leg can stay bent or it can go out long just hug that left knee you might let the hip open up a little bit as your leg tips to the left side and guide the knee let your foot, your ankle just relax completely see how much that left knee will tip out to the side you can hold on to it with both hands or maybe just the left one to keep you from tipping over and your hip might just slowly, slowly open up a little bit more so you relax your ankle, your foot and staying flat on your back and then we are gonna slowly just help your leg, your knee come back in come back up towards the chest again you might give it a little extra hug you can keep it as your right knee comes in or you can let go and then find your right knee but let the left leg go it can stay bent it can go out long doesn't matter give that right knee a hug relax your ankle try to relax through the hip and go really slow as you start to let the knee maybe fall out to the side go slow give your hip a chance to slowly rotate you might be moving the entire time instead of going all the way to the final point your edge right away but if you do reach a point where you need to just hold the leg with the right hand maybe to keep you from tipping over and try to relax your ankle, calf letting that hip join open up and then you're gonna slowly start to guide the knee back in back towards the chest and nice big hug or a little extra hug and then release or bring both knees to the chest again or both feet to the ground either way you might sway a few times side to side you can low back a massage if your feet are still lifted though you can bring them down to the ground your right foot is gonna rest on top of the left quad or figure four you can keep your foot on the ground you could hold on to the back of the left leg or you could even try to hold on to the top of the left shin to snug the legs a little bit closer take another full breath and then you can release your legs let them go feet to the ground or hugging the knees to the chest again but you might sway a few times side to side when you're ready to switch the left foot can come on top of the quad right foot either staying on the ground or floating up maybe hold the back of the right quad or the top of the shin take another breath and then slowly release uncross the legs maybe a few extra sways side to side now you can bring your feet to the ground if you still have them lifted just gonna bring our hands behind our head make a little pillow for your head you might interlace your fingers rest in your palms your thumbs might be kind of touching the side of your neck a little or maybe just behind your ear letting your elbows fall out to the side now you can either keep your hands behind your head or you can bring them to your sides we're gonna bring our knees back to our chest you might do one knee at a time you might do both so you wanna hold your knees you can hold them if you wanna have your hands behind your head you can keep your hands behind your head maybe the feet don't wanna float but maybe they wanna float high with or without the help of your hands a gentle press of your low back into the ground squeeze the belly now if you have your legs on the straighter side of things sending the feet up towards whatever's above you you're gonna bend the knees again see if you can keep the feet floating and you can use your hands to help or not keep the low back connected a little press down and then maybe you're sending your feet up again one of those things that doesn't look like much but feels like quite a bit in the low belly area so you can bend the knees try to pull them more towards the chest a little press the low back into the ground and then send the feet higher press the low back into the ground I want you to find that subtle burn bend the knees and then maybe straighten the legs again and maybe one more time as you bend the knees squeeze the belly in press the low back into the ground and then our feet are coming back to the ground either one at a time or both but can you make it slow can you press your low back in the whole way down until your feet are connected to the ground now you can leave your hands behind your head again or bring them back but our knees will be tipping over to the left side taking a twist maybe you're moving your arms maybe you're not let the knees fall over towards the left side try to soften your belly now now we're gonna lift our legs back up with or without the hands feet to the ground in between just reset so you're flat on your back your knees are pointing up your arms are where you want them to be still and then you can tip your legs over towards the right find your twist and then soften your belly again with some smooth slow breath and slowly lift the legs up feet to the ground again maybe your hands are behind your head maybe they end up behind your head but if you do wanna lift the chin towards the collarbone use your hands behind your head let your head be heavy as you lift the chin towards the collarbone a little bit you might send your legs out long from here you might continue to lift your head and maybe try to press the outer edges of your feet to the ground toes pointing out a touch and then relax your feet let them flop up to where they wanna be your head is still lifted very slowly bring it down keep that length through the back of the neck as you bring your arms to your side or somewhere comfy take a slow breath in and out and settle right into your Shavasana start to move maybe it'll be the chin turning from side to side whatever small movements feel good and perhaps a bigger stretch bend your knees and roll over finding your way up to a comfy seat when you're ready and bring your hands together one more inhale lengthen your spine and let it go awesome practice you guys thank you so much for joining me today have a great rest of the day until next time Namaste