Rachel Pichler Yoga 2024.10.24 【Rachel Pichler Yoga】現場錄音｜全身流程｜50分鐘

大家好,歡迎回來 這是一個50分鐘的全身流動錄製 我今天會使用我的手帶來增長我的手臂 如果你有什麼東西的話 找一些空間來移動 讓我們開始吧 好的,我們要開始坐下 如果你有手帶或其他東西 來增長你的手臂 把它放到旁邊 讓它放到旁邊 現在我們可以開始 如果舒服的話 或許把雙手放在膝蓋上 然後你可以慢慢地深呼吸 將你的肝臟延伸出來 然後深呼吸 再做一次 再慢慢地深呼吸 然後出來 再深呼一口氣 讓自己坐得更高一點 然後當你吸氣時 轉身向右邊一點 或許把雙手移到地面 前面和後面 或許你的左手會找到你的右腳 但保持你的肝臟挺直 你的肩膀柔軟 深呼一口氣 再深呼一口氣 然後用深呼一口氣 轉身向前 再慢慢地伸出膝蓋 深呼一口氣 然後當你吸氣時 轉身向右邊一點 或許把雙手移到地面 前面和後面 深呼一口氣 讓自己深呼一口氣 讓自己轉身向前 雙手可能會回到膝蓋 你可以坐得挺直 你可以嘗試向前移動 或許把雙手移到地面 把肩膀移到膝蓋 移到你的腳,你的膝蓋,你的屁股 你很幸運 然後慢慢地移到地面 如果你坐在地板上 我們就要把雙腳移到另一邊 再次延伸到肝臟 所以雙手可能會移到膝蓋 閉上眼睛 如果它們打開在你身上 然後我們深呼一口氣 再深呼一口氣 然後當你吸氣時 把你的肩膀移到右邊 把雙手移到你喜歡的位置 向前移到膝蓋 向前移到屁股 屁股 再深呼一口氣 然後讓你深呼一口氣 轉身向前 重置 雙手可能會移到膝蓋 向前移到膝蓋 深呼一口氣 然後當你深呼一口氣 你可以轉身回到地板上 輕輕地按著地板 深呼一口氣 然後用深呼一口氣 轉身向前 雙手可能會移到膝蓋 坐高一點 看看你的身體能否讓你向前移動 稍微移動一點 膝蓋可能會靠近膝蓋 慢慢地把身體移到地板上 然後我們可以開始把膝蓋移開 你可以把腳放在一旁 給膝蓋一點擁抱 給膝蓋一點按摩 然後我們會移到桌子上 找個方法 把手指伸廣一點 可能給膝蓋一點輕輕地移到旁邊 然後我們要把膝蓋放在地板上 右手也一樣 開始把左手伸到你面前 看你能不能看著地板 把左手伸廣一點 可以把左手靠近耳朵嗎 雙手放在地板上 然後我們要把左手伸廣一點 手指伸廣一點 然後把膝蓋放在地板上 雙手伸廣一點 手指可能會靠在你身後 左手伸廣一點 然後把膝蓋伸廣一點 把膝蓋靠近耳朵 可能給膝蓋一點按摩 然後把左手伸廣一點 開始把右手伸廣一點 手指伸廣一點 把手伸廣一點 把耳朵靠近耳朵 然後你可以開始 把你的半圓圈 伸到旁邊 或許再往下一點 雙手仍然靠在地板上 手指向後 但你能把手伸到你的臀部嗎 努力一點 然後開始把半圓圈伸向前 向前 伸出 手指向前 但看著地板 你能把手伸到耳朵 然後把手伸回地板上 回到桌子上 或許再把手伸廣一點 或許再把肩膀 從側邊向側邊伸廣一點 然後把腳趾伸到地板上 把腳趾伸到地板上 然後往下靠著地板 深呼吸 你可以把腳趾伸出來 如果你覺得肩膀和腳趾很舒服 再深呼吸 深呼吸 好 做得好 我們使用吸氣 開始向前看 當你吸氣時 把腳步走到地板上 踏出多少步 當你到達時 吸氣成半圓圈 吸氣時提起 向前抬起 深呼吸 來到站立姿勢 提起 當你吸氣時 把手伸到側邊 把肩膀伸廣一點 當你吸氣時 提起 深呼吸 來到站立姿勢 吸氣成半圓圈 深呼吸 向前抬起 吸氣 來到站立姿勢 提起 深呼吸 把手伸到側邊 再做一個肩膀轉動 深呼吸 提起 深呼吸 向前抬起 深呼吸 來到半圓圈 深呼吸 向前抬起 深呼吸 來到站立姿勢 提起 深呼吸 把手伸到側邊 再做一個肩膀轉動 如果你想要 我們要站立 但我們要稍微彎腰 如果你想你的腳跟腿彎起來 找你的椅子腳 如果你想你的腳跟腿彎起來 把腿彎起來 但彎腰一點 然後我們要把手伸到前面 兩邊 雙手靠著地面 手指向外 我們要把左手伸到側邊 做一個半圓圈 把手指伸到左邊 把手指伸到側邊 然後右手伸到側邊 或者你可以繼續 然後把手指伸到側邊 讓雙手靠著地面 雙手會開始向後 甚至稍微向上 你可以把手伸到最高 然後吐氣 向前彎腰 吸氣 回到站立的姿勢 伸手 當你吐氣的時候 我們要回到椅子上 雙手向前彎腰 把手指伸到側邊 很好 同樣的動作 可能我們知道我們要去哪裡 左手伸到半圓圈 向側邊 然後把手指伸到側邊 或許用拇指 右手伸到側邊 然後把手指伸到側邊 你坐在椅子上 伸出雙腿 讓雙手靠著地面 把手指伸到側邊 然後看你能不能把雙手伸到最高 雙腳靠在一起 不要向前傾 把雙手伸到最高 留在雙腿和上半身的位置 鼓勵一點努力 把雙手伸到背後 然後用吸氣 伸出雙腿 向前傾 吸氣 伸出半圓圈 吸氣 向前傾 再一次 吸氣 伸出雙腿 吸氣 回到椅子上 同樣的動作 雙手靠著地面 回到椅子上 雙手靠著雙腿 再向前傾 保持姿勢 盡可能地 把雙手推高 然後吸氣 伸出雙腿 吸氣 向下傾 吸氣 半蹬 吸氣 向前傾 再往前傾 如果你想伸出雙腿 你可以 雙手靠著地面 或者把肩膀放在地上 如果你覺得像在移動 你可以向前傾 或者向後傾 或者向前傾 或者保持姿勢 但讓我們的上半身 保持肌肉 包括頭部 雙腿 放鬆膝蓋 讓下半身有機會 打開 讓肩膀 保持肌肉 很好 如果你有肩膀 你可以讓雙手 回到地面 再向前傾 深呼吸 半蹬 抬起肩膀 延伸膝蓋 然後當你吸氣 我們要再抬起膝蓋 但這次伸出雙手 然後把雙腿擡回來 然後向下傾 小狗 伸進雙手 或許雙腿 幾次 深呼吸 吐出 讓我們繼續 吸氣 然後當你吸氣 我們可以把雙腿 擡回到桌子上 現在我們要放鬆雙手 或許拿起肩膀 如果你想坐 任何舒適的位置都可以 但也許你會坐在你的膝蓋 在你的腿上 或任何舒適的位置都可以 放鬆雙手 或許拿起肩膀 如果你有什麼東西 可以讓雙手更長 我們先把右手 舉起來 雖然可能肩膀 在我們後面 拿起你的左手 然後嘗試 把雙手靠近 在肩膀旁邊 或者把右肩 如果你沒有肩膀 但延伸到你的肩膀 感受肩膀 做這個肩膀姿勢 幾次 在不同的位置 或許再吸一口氣 或兩口氣 然後放鬆肩膀 也許 會在你的左手 所以你只要舉起來 再把肩膀放在你後面 然後轉 右手放在後面 雙手一起走 再多一點 感受肩膀的溫暖 或許你的左肩膀 如果你沒有肩膀 做得很好 放鬆 可能肩膀 這次不在乎肩膀在哪 但我們會把肩膀放在旁邊 如果你想用肩膀 你可以用肩膀 但我們會在桌子上再見面 所以視乎你坐的姿勢 放鬆你的雙手和腿 讓你的臀部有一點彎曲 如果你喜歡 你可以將雙腿放在地板上 然後把雙腿放在地板上 深呼吸 然後出 再用另一個深呼吸 向前看 再深呼吸 將雙腳走到桌子的頂端 深呼吸 半蹲 當你到達時 深呼吸 向前抬 深呼吸 把身體放在地板上 放鬆 深呼吸 將雙腿放在地板上 我們會保持站立 如果你想將雙腿放在地板上 你可能想將肩膀靠近 或者靠近它 你當然可以跳過雙腿 然後只做雙腿 我們將雙腿放在地板上 雙腿向前 所以我們的極端姿勢 雙腿靠近地板 但雙腿靠近地板 向前看 如果你不想做雙腿 我們將向前踢 你可以將雙手放在肩膀上 如果你想做雙腿 我們會先從右手往上 雙腿向前 右手往上 然後做同樣的動作 將雙腿放在地板上 雙手靠近地板 或者將肩膀靠近地板 找到平衡 特別是做雙腿 找到平衡 找到呼吸 你當然可以保持高 如果有一個很小的踢到地板上 你可以開始向前踢 但要花點時間 特別是如果你的手臂 正在扶著肩膀 因為它們不可能 從你下面下來 輕鬆 所以花點時間 將肚子按進去 按進雙腿 所以雙腿靠近地板 雙腿靠近地板 將肝臟拉起來 大概半路 如果你在向前踢 就慢慢地重新提起 如果你在藉著肩膀 雙手靠近地板 讓它們走 左腳可以向前 或許搖動雙腳 但接著把右腳拉回來 轉換側面 左腳向前 左手往上 或者相反 or a strap behind you If you want it or hands to your hips Be happy with what your arms are doing And be balanced before you move And be breathing as well And maybe just stay here, concentrate on the balance Maybe you take a very small little tip forward Maybe it's just a gaze Maybe you keep going But as you keep going, make sure to wake up the core Pull the belly button in and push into the feet too A lot of effort here Nicely done Folding forwards maybe And if so, you can start to lift back up With so much control Let your arms unwind if that's where they happen to be And step the right foot up Give the legs a little bit of a shake Now you can drop the strap for now Roll your shoulders back And take an inhale to reach up As you exhale, fold forwards Inhale to a half lift And as you exhale, fold Pause Pause in your forward fold Widen the feet if you'd like Hold your elbows if you'd like But open the low back Slow it down Breathe One more breath here And if you're holding your elbows You might let the hands come back down towards the ground Bend the knees, take an inhale for a half lift As you exhale, fold forwards Take an inhale to come all the way up Reach up And exhale, lower your arms to your sides You can add a shoulder roll in if you'd like But another inhale to reach up Exhale, we're gonna fold Inhale to lift half way Exhale, fold down Now plant your hands And we're gonna take just the left foot back So you might bring your knee down for a moment Have your strap close by If you're liking the arm thing Have it close by But we can take a moment here in our lunge You can stay longer if you want to even But we might be coming into warrior one leg So lift the knee and drop the back heel down Now maybe grab your strap along the way Find warrior one legs So we're facing forwards Our feet are a little wider than our pyramid stance And we can bend more into the front knee But still face forwards Right foot forwards, right arm up Strap behind you and same thing If you wanna add this in Or your hands can be on your hips Or your arms can be reaching up Warrior one Okay, now an option You can stay in warrior one Now I know our arms are maybe tangled up here So we don't have them to help us But we just wanna pivot potentially Into warrior two So that might start with the chest And the back foot Maybe a heel toe, a heel toe And just keep turning the chest Take your time Maybe a little extra bend into the front knee And then you're just slowly pivoting back Into your warrior one So bring the back foot along Along the way As you turn the chest forwards And move the back foot up a touch Out a touch Back to where we started Our warrior one And then we're gonna unwind the arms Should they be wound up We're gonna fold forwards Lift our back heel And then we're back in our lunge Just in case you stayed there So lift your back heel And lower your knee down Rest on the top of the back foot even Take a couple breath in your lunge Find that left hip Let your shoulders fall from your ears Awesome work you guys So we are gonna try to bring our back foot All the way up to the top of our mat So if you wanna tuck the back toes And maybe pick the knee up, you could But take an inhale to look forwards a bit And as you exhale Step or walk your back foot All the way up to the top of your mat And then inhale Into a half lift As you exhale, fold Inhale Come all the way up to standing Reach up Exhale Lower your arms to your sides Maybe adding in a shoulder roll And then an inhale to reach back up Exhale As you fold Inhale Half lift And exhale Come on down Now plant the hands We're gonna take our right foot back Your knee can come down to start Just to regroup And maybe have that strap close by If you're using it Totally optional Maybe you're skipping the warrior one The warrior two You can stay in your lunge Or lift the knee and try to drop the back foot down Grab your strap along the way Now adjust the feet Ideally our front foot will stay As we go from warrior one to warrior two So we just have to move our back foot But they can definitely both move But we just want to go slow And move the least amount of things maybe Start by facing forward So adjust your feet So that you're comfortable facing forward A little bend into the front knee You can have your feet as wide as they want to be Left arm maybe is reaching up Strap coming behind Add your arms Or do something else with them And feel free to stay here But if the chest, the gaze Wants to start to turn to the right side And maybe the back foot wants to move too And you can come into a little warrior two And then just start your journey back Don't forget about that back foot though So you're facing forward Just like that it's over And unwind your arms And you can come down Lower the hands, lower the strap But pick your back heel up So that you can lower your knee Come into your lunge Maybe rest on the top of the foot Sink into the hips Another breath or two And then you might be lifting the back knee up Look forward with an inhale And exhale bringing your back foot To the top of your mat Taking an inhale for a half lift Once you get there And exhale to fold forward Inhale come all the way up to standing Reach up, exhale Lower your arms down to your sides A shoulder roll if you want one And then another inhale to reach up And exhale come down Inhale half lift Exhale fold Let's plant our hands This time we're going to take both of our feet back Into our downward facing dog But just an inhale Let the exhale bring your knees down Maybe out wide Big toes together and find child's pose You can use your arms as a pillow Or reach them forward But melt it down Close your eyes Scan your body Or you can start to come forward And onto your tummy To lay on your belly And maybe stack your palms Just your forehead And give the hips a little bit of a sway Side to side Now you can leave your right hand Underneath your forehead if you want We're going to reach our left arm Forwards in front of us I want you to walk the fingertips away Make your arm as long as it can be Then keep your hand on the ground if possible And just slide it along the ground In your half circle With the palm facing down And maybe the hand can come All the way by the hip The fingers pointing behind you You can stop there You can walk the fingertips Down towards your feet Bring your hand as close to your hip As you can get it And then we're going to bring the hand Forwards again So let the fingers just kind of Slide along the ground That arm's reaching forwards in front again Now we're going to do that Just one more time on this side But maybe the hand will hover So just rest your head or look down Maybe the hand's hovering And you're just going to do That same half circle And maybe the hand can hover About the same amount The whole way And once it gets close to the hip We'll squeeze that arm into the side Palm down Spread the fingers And then hover the hand back As you bring it all the way out and up Now bring the left hand under your forehead And get ready to switch to the right arm Hand on the ground to start Walk the fingertips away Forwards and in front of you Keep your hand on the ground Make your half circle Slide it out And down towards your hip And how close can you get Your arm to your side Plant the palm Maybe walk the fingertips Down towards the feet Hold it there for a second And keeping your hand against the ground Let the fingers or the whole palm Slide along the ground Until it's right in front of you again And maybe you'll float the palm And reach Try to take the bend out of the elbow And keep the bend out of the elbow As you bring the arm out to the side Palm facing down Just try to keep things as level as it can be And by the hip Squeeze the arm to the side And then bring it forward Bring it forward Close to your ears You can get it And then bring your right hand in Under the forehead too And take a moment Relax your body completely Maybe add a little sway of the hips Side to side Now when you are ready To turn over and onto your back Maybe you just get to roll over Or if you need to switch directions You can find your way onto your back And just have your strap close by Maybe we can use it Let's start by laying on the back If you want to You can hug your knees to your chest Or just keep the feet down Maybe sway side to side Now we are going to be lifting our right foot Up into the air If you want to add your strap to your foot You can Or you don't have to If you are using the strap though You might want to send the heel up With the toes towards your forehead Find the length through the leg If the left leg wants to go long too It can Feel the stretch through the hamstring And then you can let the right foot come down The left foot is going to be going up You can take a break Or you can switch With or without your strap Maybe the right leg is lengthening as well Another breath or two On this side And then you can let the knees bend The feet can come all the way to the ground Or maybe you are hugging your knees to your chest And then an option to Keep the feet on the ground Or hugging the knees to the chest Or to float both of the feet Now if you want to hook your strap On both of the feet You can But let's try to relax our ankles So instead of flexing the feet a lot To stretch the legs Try to make the legs just lighter Relax the ankle You might be using the strap Using the arms to kind of help hold the legs up Or maybe you're not So gentle press of the low back into the ground I'm just trying to make the legs as light as they can be Maybe a little bend in the knees is needed Bring them towards the chest Maybe your feet just stay in your strap a little bit longer As you let the feet kind of fall a bit Just going to make the feet light though Your strap might not be doing a whole lot And if you do still have the strap on the feet Let's take it off Let's bring the feet all the way down to the ground If they're still lifted You can move your strap off to the side Out of the way Lower your feet to the ground Maybe just widen the feet a little bit And then sway the knees side to side Just in a slow smooth movement As your knees sway over towards the left side You might let the right knee just go a little further Than the left one maybe And then as you sway the knees over towards the right side Maybe the left knee goes a little further And you can sway the knees from side to side The movement might be getting a little bit bigger You start to lift one hip at a time As the knees tip over towards the left Maybe the right hip Knees to the right and maybe the left And just finding your way back up with the knees But maybe still gentle smaller sway side to side And you can step the feet back in a little closer together Or heel toe them back in And finally if you want one more hug of the knees Towards your chest And if you did lift the feet up You can bring them back down And send your legs out long too Maybe the feet out nice and wide And rest your arms somewhere comfy And making any other adjustment that you need So you can settle into your Shavasana And slowly Start to wiggle your fingers and your toes Open the breath a little bit And maybe reaching your arms all the way above your head For a nice big stretch And you can bend your knees Roll over to one side And just finding your way up and into a comfy seat Just bring the length into your spine Move your hands together Awesome practice you guys Thank you for joining us today Have a great rest of the day And I will see you guys soon Namaste