合集·Rachel Pichler Yoga 2025.01.16 【Rachel Pichler Yoga】柔韌瑜伽｜慢速瑜伽｜第15天

Hello everyone, welcome back. This is day 15. We are officially halfway through after we complete this practice. So find some space to move for our slow flow. And let's get started. So we will begin today in a nice comfy seat. You can place your hands on your knees. Maybe in your lap. You could add just a gentle sway. Side to side, but we are working towards just sitting still for a few moments. So maybe that sway helps you settle in. Maybe you can make the sway a little smaller, a little smaller, until you feel centered Your spine is nice and long. Your shoulders falling from your ears. You're starting to feel your breath. The best way to slow down our busy day. Finding the stillness throughout the body. Finding the stillness, slowness of our thoughts. Just another moment here. Then you might bring your sway back in. A little rock from side to side. Maybe take a slower and deeper breath in to lengthen your spine. Maybe hold on to your knees with your hands a little bit more. And then taking an inhale and slowing your sway. As you exhale, twist. Turn your chest to the right. Press into the hands. And then use an inhale to turn. Face forward. You can exhale as you twist to the left. Let an inhale bring you back and place your hands on your knees. Maybe lift the shoulders up. Start to open your eyes. Roll your shoulders back and down. And then into tabletop. Once you get there, maybe we'll sway our hips side to side. Maybe we'll make that movement a little bit bigger. And then just slow it down. Find your tabletop so you can tuck your toes. And lift your knees into downward facing dog. A pedal of the feet maybe. A big push into your hand. And a nice slow deep breath in. And out. Use an inhale and gaze forward. Exhale. Walk on up to the top of your mat. Inhale for a half lift once you get there. And exhale. Fold forward. Inhale. Come all the way up to standing. Reach up. And exhale. Lower your arms. Roll your shoulders back. Take an inhale to reach up. Exhale. Folding forward. Inhale. Half lift. Exhale to fold. Plant your hands. Step your feet back into downward facing dog. Press the ground away. Stay for an inhale. As you exhale, lower your knees down. Shift the shoulders forward. Bend your elbows as you lower your chest and your chin. Slide onto your belly. And take an inhale. Roll the shoulders back. Lift your chest for a low cobra. Squeeze your elbows into your side. Hold it here. Soften your forehead. Squeeze your back, your glutes. Take a breath. Stay for an inhale. And as you exhale, let your chest melt down. Bring your hands. Stack them in front of you under your forehead. Add a little sway of your hips side to side if you'd like. But then we're going to bring our hands back by the shoulders. And we're going to find our low cobra again. With a little shoulder roll. A little lift of the chest. Hug the elbows into your side so you can stay low. Or you can lift. You can straighten your arms more. But when the shoulders start to creep up, try to roll them back and down. Hold it here. Squeeze your back. Squeeze your glutes. Push into your hands a little bit. Stay for an inhale. And as you exhale, we're going to lower down. Lower slowly, slowly. Stack your palms again. Relax. But maybe take a sway of the hips if you'd like. And then one more time. We're going to bring our hands by the shoulders. Low cobra again. If you lift it nice and high, do a low one again. Shoulder roll. If you can, a little hug your elbows into your sides. Squeeze the glutes, the back. Okay. And if you want to lift, lift. Lift higher. Straighten the arms. Let the shoulders kind of creep up a little towards the ears. But then roll them back and down. Squeeze your back. Squeeze your glutes. Stay for an inhale. Now as we exhale, we're going to push ourselves back into tabletop. Maybe it's a big movement. Maybe you end up there. Surprise yourself. But bring your hands under the shoulders. Squeeze into and sway your hips. We're going to be tucking our toes under and lift your knees into downward facing dog. Press into your hands. Take a slow inhale. Look forward. As you exhale, walk your feet to the top of your mat. Inhale. Half lift. Exhale. Fold. Inhale. Come all the way up to standing. Reach up. And exhale. Lower your arms down. A shoulder roll if you'd like. And then inhale to reach back up. Exhale. Folding forward. Use an inhale for a half lift. And exhale. Fold down. Plant your hands. Step back and into downward facing dog. Press into your hands. Stay for an inhale. As you exhale, lower to your knees. Tabletop. Shift your shoulders forwards again. Lower your chest, your chin. Can you arch the back? Keep the hips lifted. Slide onto your belly. And maybe you end up straight in your low cobra. Shoulder roll. Hugging your elbows into your sides. Squeeze your glutes. Squeeze your butt. Another inhale. As you exhale, relax. Stack your palms. Sway your hips if you'd like. We're gonna be bringing the hands back. Close to the chest. Close to the shoulders. And lifting the chest again. A low cobra or a high cobra. A shoulder roll wherever you happen to be. Squeeze the back. Squeeze the glutes. Stay for an inhale. And as you exhale, lower the chest. Stack the palms. Maybe a sway of the hips. And one more time. Low, high or upward facing dog. Plant the hands. Lift the chest. Maybe resting on the tops of the feet as the rest of the legs hover. Can you take your shoulder roll? Can you squeeze your glutes, your back? Stay for an inhale. As you exhale, can you come back either into tabletop or downward facing dog? Press into your hands. Lift your knees if you're in tabletop. Use an inhale to look forwards once you're in downward dog. And exhale. Walk your feet to the top of your mat. Inhale. Find a half lift. Exhale. Fold forwards. Inhale. Come all the way up. Reach up. And exhale. Lower your arms down. Shoulder roll if you want one. Inhale to reach back up. And exhale. Folding forwards. Inhale. Half lift. Exhale. Fold. Plant your hands and step your feet back. Press into the ground. Send your hips high. Stay for an inhale. As you exhale. Lower your knees down. Cross your ankles and sit. Bring your legs in front of you. Give your knees a hug or a squeeze. And maybe a nice rock side to side. We're going to be sending our right leg out long. We're going to keep our left knee bent. And you can plant your foot on the inside of the right leg. So sitting tall here. We can move our hands in a moment. But we might twist. We might start to twist with our left foot on the ground. Left hand behind us. And you can also hold onto the outer edge of the left foot maybe. And then lift the foot up. Point the toes up. Lengthen the legs. But mostly long and strong through the spine. You can push into your left fingertips. Or maybe that hand is lifting to twist in some way. One more breath here. And then you can use an inhale to come back. If you did lift your foot. Bring it down. Face forwards. And send your left leg out. Bend your right leg in. Lengthen the spine. Start to turn the chest to the right. Twist. Maybe you're going to reach for your foot. The outer edge. Maybe the foot's going to lift. The leg might lengthen. Point the toes up. Push the ground away. Turn your chest to the right. And maybe your right hand is on the ground. Maybe it is lifted. Strong through your back and spine. Any twist. Stay for another breath. And then use an inhale to come forwards. Let your foot come down. If it's lifted. You can even hug your knees back to your chest. And rock or sway side to side again. And then we'll lay down on our backs. So you can find your way down. And maybe your feet will stay planted. Or maybe you'll hug your knees to your chest. Feel your back against the ground. Maybe take a sway of the knees side to side. Just feel the sensations flowing throughout your body. We're going to let our knees tip over to the left side for a twist. Another one. But let's just keep our knees bent. Stack the legs. Adjust your shoulders. Feel your breath. Using an inhale to help you. Lift your legs back up. You can tip them over to the other side. Adjust your shoulders, your arms. And feel your breath. Using an inhale to help you. Lift your legs. Lay flat. Maybe a hug of the knees to the chest though. Maybe another sway or a few side to side. Eventually sending your legs out long. Wide. Just like that. We're officially halfway through. Thank you for being here today. I look forward to seeing you again tomorrow. Until then, namaste.