Rachel Pichler Yoga 2024.12.13 【Rachel Pichler Yoga】現場錄音｜全身伸展｜50分鐘

大家好,歡迎回來 這是一個50分鐘的全身肌肉彈跳練習 我今天只用了我的肌肉彈跳 找一些空間來移動 當然我的可愛助手也會來陪我們 找一些空間來移動 讓我們開始吧 也許我們可以先把腿伸長出來 或者是把腿伸長出來 甚至是放在一起 如果你在躺著 你可以把你的手伸得更廣 或是把頭放在上面 或者是把自己合起來 你可以這樣做如果你的背也挺直的 但也許你可以把你的手或拇指 或任何東西放在你的臀部 放在你的臀部 也許可以把你的肩膀伸得更廣 讓你的手臂靠近你的臉 如果你的手靠近你的臉 你可以慢一點 深呼吸 出來 再一次 慢一點 深呼吸 再一次 深呼吸 放鬆 你需要更多的調整 讓你能夠移動 也許我們可以靜靜地 放鬆你的一天 到目前為止 你待會要做的 就是感受你的呼吸 沉浸在你身體裏 稍微伸長一點 你可以保持正常的姿勢 但如果你的腿伸長了 或許會靠近 或許我們可以把他們分開 你可以伸得很廣 不僅僅是因為我需要這樣 你也可以把你的腳伸得很廣 他們想伸得很廣 或許你還會坐在你的手上 或許你還可以 把你的手靠近你的臀部 擁抱你的肩膀 或許你也可以 把你的指頭 靠近你的臀部 或許你的手 靠近你的下臂 也可以靠近你的上臂 或許 隨便 擦身體 從你的臀部 到頭巴 你感覺如何? 再一次的機會 你如果有動 Bring your legs wide, leave them there If you have your hands close to you, under you Wanna take them out And you might reach them up And bring your hands out wide too So you can reach your arms up as high as you want to Think a star Palms facing up now, maybe Feeling the shoulders, feeling the arms Let's stay here, just another few breaths Should you happen to be reaching your limbs out long In any way, you might turn it into a big stretch Reach the arms, point to the toes And then you can start to bring everything back in Back together Bending your knees Planting your feet And if you are laying on top of something You can also take it out We'll just slide it to the side Lay flat on your back for a moment And maybe hug your knees to your chest Sway side to side Just feel your back against the ground And notice anything Any sensations that you're feeling already We're gonna be coming up to seated Maybe So you can roll over or walk forwards But we're gonna try to bring our fingertips to the ground So if you wanna be on your knees instead You can kneel Turn the fingers to face forwards though Spread them wide Bring your fingertips to the ground Send your thumbs out to the side Stretch your hands Let your shoulders fall from your ears You might add a little bit of a pulse here Or just be still You're feeling a nice stretch See if you can get each and every finger to feel something So maybe having to adjust Where your fingertips are on the ground a little bit And that sweet spot Feel the fingers Feel the palms Feel the thumbs As you kind of send them out to the side a little bit Take just another breath And then you can release You can let the hands lift up If you wanna shake a little Wiggle a little If you are sitting like I am We are gonna all come onto our knees So you can make your way over And into table top Maybe just give your hips a bit of a sway first We're gonna be reaching our right arm forwards If you wanna lay on your pillow at all You can bring your pillow in We're gonna do a half puppy dog So if we can reach our right arm forwards And if we can get the head and the chest To touch either the ground or our pillows Let's try to do that Let's try to get a little bit comfy With the head and the chest Resting on something And the right arm is reaching straight forwards And in front So you might rest on your forehead You might rest on a cheek Maybe the right one And if you feel comfortable And a little bit light through your left hand It might kind of be supporting you So definitely keep it on the ground If you feel like it's supporting you But if it is not doing too much We could walk it back towards Kind of the left knee We could walk the fingertips back Towards the left foot a little bit more And then what happens when you maybe Try to bring the left shoulder to the ground too You have to adjust where your head is Resting your cheek Reaching forward with the right arm And maybe reaching back with the left And if you did move your left hand back Start to bring it up again So that you can use it to push into it Then we'll all With the next inhale you take Lift Lift your chest Move your hands back Underneath your shoulders Maybe sway a little bit Move a little bit And then deciding If you've got to lay on top of something Keep it Reaching the left arm forwards and front Nice length through that left arm And slowly lowering down And keep going if possible To resting your head and maybe your cheek Getting that chest as low as it can go Before moving the right hand in any way if at all But just if that right hand feels like it's not doing much Wants to move You might walk it towards your knee You might walk it towards your foot Then creating some space between your left hand And your right Now just bringing your right hand back first If you did move it And then you can use an inhale again To lift yourself back up Onto your hands Onto your knees Maybe give the shoulders some movement And then we're just gonna bring our knees together A little bit more Rest on the top of your feet though And try to sit back on the heels And keep some weight in the hands You can sit back all the way And you can lean back too And maybe float your knees Hands can be behind you If they are And your fingertips are touching the ground Your knees don't have to lift You can take a lean back still More ankle stretch if you try to lift the knees But you decide Let your knees decide If your hands are on the ground behind you Maybe you can walk them further Further, further, further Fingers pointing away from you Make sure you just still feel balance You feel good You could try to lift the knees again You might find that The fingers wanna keep going a little bit further Maybe feeling some love through the chest The arms as well as the feet The legs If you did move the hands back at all Just take your time As you fingertip Walk your way back You're just nice and gentle With your shoulders With the arms If the knees happen to be floating too Just bring them down as well Bring the hands back to the ground In front of you You might wanna give the ankles A little bit of a shake Whatever you need We'll be coming on to our tummies though On to our forearms Any time to get comfy Come straight to your forearm Tuck your elbows under your shoulders Let your palms face down Now we're gonna start with our feet wide Nice and wide As wide as they'll go Start to squeeze your glutes though And kind of push your hips into the ground Went too wide Bring them a little closer If you feel like you can go wider, go wider But squeeze the glutes Drop the shoulders from the ears Soften through the forehead And I want you to continue to squeeze your glutes And maybe you can bring your legs together Maybe a little bit together Maybe all the way together You might have to shimmy a little bit To get the legs closer But continue to squeeze the glutes Or re-squeeze them once you move the legs Dropping the shoulders from your ears Nice and active here Some work you guys Take just another inhale And as you exhale, relax Lower your chest Stack your palm Rest your forehead Maybe give your hips a gentle sway Side to side We're gonna be taking our left arm Out to the side Straight today Palm facing down Maybe walk your fingertips away from your shoulder Make your arm as long as it can be Maybe turning to rest on your left cheek And maybe starting to roll onto your left side Any amount, if at all The hips might be turning You might be on the left hip The right hip might be lifted Going as far as feels good on the arm and shoulder We'll just stay for another breath Then we come back over And onto our belly You can bring the left arm in Stack your palms Rest the forehead Maybe a gentle sway of the hips Then bring your right arm out to the side When you're ready Nice and straight Walk the fingertips a little further away Palm down You can turn to rest on the right cheek And then maybe you are rolling onto your side Maybe not And then you can start to turn back over Onto your belly And take a moment again To maybe stack the palms Maybe sway your hips We are gonna be making our way back to tabletop So onto our hands and knees Then from here You can start to turn the fingers out to the sides You could go further than that Fingers pointing towards the knees maybe But maybe we can spread our fingers nice and wide Connect your palms to the ground You can always bring the knees closer to the fingers So the shoulders are coming forwards a bit Or maybe you think that the Or you can tell That the wrists are kind of under the shoulders And if you go back That's gonna deepen things too So it might feel It might feel nice To kind of just sway a little bit Maybe more forwards than back But you decide Your forearms, your wrists If you prefer to do one hand at a time You can do that as well Just let your head Get a little heavier And if you decide to do one hand You can switch And if you've had enough already You can lift up But if you're good to stay Stay just a little bit longer Feel your fingertips Palm Feeling all the way up Through the arms to the shoulder And slowly come out of this If you are still in it Turning your fingers to face forwards again You can either sit back on the heels Take the weight out of the hands That was a longer hold You can use the ground for your counter-stretch Or you can sit And you can just let your left hand Maybe palm facing towards you a little bit Fingers pointing to the ground And then just use your other hand To give you your counter-stretch Or you can use the ground Palm up You can switch sides If you're doing one hand at a time Maybe use the left hand To point the right fingertips down Palm facing towards you Maybe use the ground Or a combination of both Awesome work you guys Okay we're gonna sit down With our legs in front of us Both of our legs in front of us But you could give your knees a hug Or a squeeze First We are gonna be sending The right leg long to start though The right leg long And your left foot Can also begin on the inner thigh Take an inhale to lengthen through your spine You can fold forwards If you've got a strap that you like to use You can place it on your foot We're gonna move around a little bit here So you can always stay in a place that you like Let's start maybe with the hamstring A little forward fold So if you wanna stay here you can If you wanna lift back up And maybe move your left foot We're just gonna try to bring the foot A little bit on top of the quad But more the outer edge of the foot So we stretch the outside of the ankle a little bit So maybe the sole of your foot Or the ball of your foot Maybe you can see it Maybe it's bending up a little bit As the outer ankle kind of stretches Now you can stay here A little half lotus going on With the leg straight With the right leg straight If you want to bend it You can bend it And maybe your foot is still on top of your leg Now if you did bend your leg We're gonna send it back out And we're gonna release that ankle stretch Move the foot on top of the quad more A little closer to the knee Maybe but the edge of the foot Seated figure four You can keep your right leg long Or you can lean back and bend them So if you happen to wanna cross your legs A little bit more So slide that left foot over towards the right A little bit more A little bit Try to bring the knees together The inner legs together And maybe you continue to lean back And your left foot is dangling off to the right side Or maybe you start to heel toe Your right foot to the left And maybe if you're leaning back You try to sit tall again for cow face You are joining me in cow face Notice your feet Gonna rest on the outer edges of them Your toes You wanna get specific They might be pointing out to the side A little bit Take just another breath or two Wherever you happen to be We will be uncrossing the legs Whatever pose you happen to be in Unwind the legs Maybe give the knees a little hug Rock side to side Our left leg will be making its way out long though And our right foot will start on the inner thigh And maybe it stays here the whole time Feel free to use a strap Lengthen your spine though And maybe you are tipping forward Feel that nice hamstring stretch If you would like to move that right foot You can start to lift back up You might start with that ankle stretch If that ankle stretch isn't for you And you wanna spend some more time in the figure four You could do that as well Just kind of rest your foot On the inner thigh Not so much the top of the leg More the inner leg Try to lengthen the outer edge of the ankle Maybe you will keep your left leg long Maybe you're gonna bend it in for a moment For half loaded And if you did bend your left leg You can send it out again And you might be adjusting that right foot On top of the quad more Seated figure four Keep your left leg long Or maybe lean back Maybe bend it Should you wanna cross your legs more You can start to slide the foot Slide the legs a little closer together Maybe let that foot dangle Add a couple ankle circles if you want to Or start to heel toe your left foot to the right And then maybe sitting tall again Maybe noticing where your toes Are pointing Taking just another breath or two Wherever you happen to be And then we can start to unwind our legs Give those knees a hug again if you'd like A squeeze maybe And then we're coming back over into tabletop Back to our knees OK so tabletop Two options You can reach the left arm forward Slide the right arm under the chest You can try to shift the upper body Over toward the left side If we can get our head to rest on something Our shoulder to rest on something We can add the twist So maybe have your pillow just off to the left And then kind of on an angle If you can get the shoulder to rest As well as your cheek Keeping your hips apart Feeling a twist through your back Feeling the shoulder You can use the ground You don't have to lay on a pillow And your left arm can be wherever it wants to be Maybe it's reaching out to the side Maybe it's just holding on To the right Let's take another breath or two Wherever you are And then you can start to lift yourself back up Kind of comfy when you're on the pillow You can come back up Bring your hands back down Back to your tabletop Move around a little bit if you'd like Still if that feels better We are gonna be switching sides So either right arm reaching forward Left arm coming under the chest And kind of coming straight down Or if you wanna go off on that angle Maybe using your pillow again Just kind of off to the side A little bit of an angle as well So kind of a little bit away from the foot So you can be on an angle And then trying to bring your arm Shoulder on to that pillow Or down to the ground on that angle And if you can rest your head on your cheek That's the best Maybe just another breath or two here Find your way back again One final tip-top Hips a little sway if you'd like The shoulders too Take any movement that you'd like Before you do sit back down With your legs in front And we'll just start With the knees bent and the feet planted We are gonna be leaning back though Fingers pointing away If you can be flat on the palms this time We can be flat on the palms And you could either walk the hands further Or you could move your hips instead this time You might bring your pinkies a little closer together behind you But we're just opening up the chest again The shoulders again A little lean back Maybe some adjustments Scooching the hips away, maybe not Maybe even a gentle lift to the chest Feel this all the way from your Through your fingertips up to your shoulders And into your chest If you did scooch your hips Your hands further away from each other Just scooch everything back a little So you can easily take the weight out of the hands again And give your knees a little bit of a hug Or a squeeze Maybe moving the arms A little bit more than that if you'd like Maybe move the elbow The wrist Maybe wiggle the finger And we're gonna be finding our way down And on to our It's a lovely way of making a change So we're laying on our backs for sure We will be flat on our back Once you are laying down though You can either hug your knees to your chest Or leave your feet on the ground But you might add a little bit of a sway Of the knees side to side Just massage your back against the ground a little bit You do have your feet lifted You can bring them down again And you can either keep your knees together Or let your knees fall out wide into your diamond shape And then we're just gonna let our chin And tip over towards the left shoulder And a little stretch through your neck Rest your arms wherever is comfortable And let's slowly roll our head back up And all the way over towards the right shoulder You can lift your head a little bit to turn a bit more You're making a diamond shape with your leg Just stay there a little bit longer And bring your hands behind your head Lift your chin towards your collar bone Just to lengthen through the back of the neck And either bring your knees back together Or one leg at a time Start to send your legs out long and then gentle As you place your head back down Move your arms And just anything else That you can be comfy in Shavasana For just a few moments And then slowly start to wiggle your fingers And your toes Maybe take a nice big stretch Bend your knees And then roll over to one side And finding your way up And into a comfy seat And bring your hands together Awesome practice you guys Thank you for joining us today Have a great rest of the day We'll see you soon Namaste