Rachel Pichler Yoga 2024.06.06 【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 我今天會使用我的肩膀 找一些空間讓我移動 讓我們開始吧 開始 在嬰兒姿勢 如果你想在嬰兒姿勢下 躺在椅子上或其他東西上 你也可以拿一些東西 如果你有肩膀或其他東西 讓你的手臂更長 你可以把它放到旁邊 現在 讓我們找個方法進入嬰兒姿勢 可能把你的膝蓋伸廣一點 甚至伸廣一點 比你平常會伸廣一點 你可以開始把肩膀往下 或者把手伸到地上 然後慢慢往下 一直往前 直到你的頭頂 伸廣一點 你可以把肩膀伸廣一點 讓肩膀更柔軟 注意一下 今天你的肩膀的感覺 尤其是你把膝蓋伸廣一點 可能會感覺很不一樣 如果你的眼睛已經閉上 讓它們閉上 然後感受你接下來的呼吸 把肩膀伸廣一點 把肚子伸廣一點 當你呼吸的時候 讓它們全都融化 向地面 讓它們更柔軟 更柔軟 在地面下 讓它們更柔軟 在地面下 讓它們全都融化 可能會注意到 你的想法 你的思想 也會慢下來一點 再深呼吸三次 讓它們全都融化 甚至張開嘴巴一點 然後你可以用深呼吸 用呼吸開始移動 開始把自己提起來 把手放到膝蓋 把時間放在膝蓋 把手放在肩膀 把膝蓋放進去 可能把你的臀部給側了一點 可以站在你的膝蓋 或者如果你想找一些長度 可以把腳放在膝蓋 可以把右腳放在後面 把腳放在膝蓋 然後你可以把膝蓋放進去 然後換邊 左腳放在膝蓋 然後把膝蓋放進去 讓你的膝蓋再次放在膝蓋 可能把膝蓋放在膝蓋 側邊側邊 我們現在要再把膝蓋擴張 把大腿放在一起 把膝蓋擴張到最廣的狀態 然後嘗試把膝蓋放在膝蓋 放在這裡不太長 但如果你把膝蓋放在膝蓋 然後你覺得可以再把肩膀放在膝蓋 可以做一個小孩子的姿勢 但這次用更廣的膝蓋 讓你的膝蓋再擴張一點 再擴張一點 再深呼吸 然後你可以慢慢再擴張 再把膝蓋擴張到最廣的狀態 把膝蓋放在膝蓋 然後把膝蓋放在膝蓋 再擴張一點 把膝蓋擴張到最廣的狀態 然後我們來擺動腳 我們把膝蓋擴張到下方 可能用腳的腳步擺動 然後把膝蓋放在膝蓋 然後我們用深呼吸 看著前方 深呼吸 然後往上走 到你的地板上 當你到達前方 深呼吸 半蹲 把肌肉伸延 深呼吸 然後深呼吸 把身體往上提起 然後站起來 然後把膝蓋放在膝蓋 然後往上走 深呼吸 然後往上走 把肌肉伸延 然後往上提起 再深呼吸 然後往下走 深呼吸 然後往上走 然後往下走 再深呼吸 向前屈屈 深呼吸 來到這邊 呼氣 遮住臉都 但是這次我們收起來 我們將把腿伸延 所以伸延足夠 可以給腿伸延 把腳放到旁邊 腳臉都要伸出來 And then if you like to do a little sway side to side Think opening up through the hips You can let the chest tip forward You might even turn your fingertips to point down towards the ground If that helps you keep the knees open You don't have to sway side to side here You can just be steady Maybe the chest is a little bit higher Maybe it's dipping down a little further Just feel your hips, your legs And then if you are tipping forward You can start to stand up and straighten your legs at the same time We're just going to bring our feet all the way back together Top of the mat if you did rotate to the side Roll your shoulders back Inhale as you reach up and exhale to fold forward Inhaling into a half lift Exhale, fold back down Plant your hands this time Step back into your downward facing dog Push the ground away Send your hips nice and high Maybe a pedal of the feet Take a nice big inhale And as you exhale lower your knees down to the ground So from our table top two options We're going to be taking our knees wide again Like that child's pose, maybe really wide You can keep your chest lifted So right now your big toes might be touching Resting on the tops of the feet If you wanted to tuck your toes under Stretch the toes And then maybe widen the knees as well You might have to just turn the feet a little bit on an angle If you're tucking the toes, just adjust But the toes could potentially be tucked under We're going to keep our chest lifted And keep some weight in the hands You'd rather bring the chest down If you're on the top of the feet you could do that too If you feel like you could go even higher than that If you're in that toe squat Or if you're not in the toe squat And you could sit back on the heels Relax the shoulders And then just come right back down Bring your hands to the ground Under the shoulders And then bring your knees in gracefully If you were in the toe squat option Rest on the top of the feet Give them a little tap, a little wiggle around And then just take the hips for a bit of a sway Side to side as well Then let's use an inhale to drop the belly down Like the chest and the chin As you exhale, round your spine Give your belly a nice squeeze Inhale, drop back down And arch your back Exhale, round Inhale again Lower your belly Lift your chest, lift your chin And exhale as you round through the spine Awesome, you guys Let's tuck our toes back under And find downward facing dog Lift your knees Maybe a quick pedal of the feet But then using an inhale to look forwards As you exhale, walk your feet To the top of your mat Take an inhale to lift halfway up Exhale to fold forwards Inhale all the way up to standing And exhale as you lower your arms down to your side So stay standing We're gonna find that wide stance again So toes turning out a little Bend your knees If your hands can rest on the quads By those knees somewhere Maybe the fingers will point down Maybe you'll give a little bit of a sway here Maybe not But we can also start to dip our right shoulder down And maybe take a look Peek over towards the left And twist a little Gently pushing into the legs To keep the knees open Wide And if you're dipping your right shoulder Just slowly come back up And then dip the left Then maybe just look to the right And just a little Gentle press into the leg And then slowly come back up Let's dip the right shoulder one more time And then lift again And dip the left And then come back through center And lift your chest And straighten your legs as well And then you can bring your feet together Top of the mat again If you did, turn to the side But roll your shoulders back Take a nice big inhale to reach up And as you exhale, fold forward Inhale for your half lift Exhale, fold forward Plant your hands and take your feet back Into your downward facing dog Pedal the feet a few times if you'd like Push the ground away Take a nice big inhale And then as you exhale We're gonna lower our knees to the ground To our tabletop And maybe we're gonna start To slide our right knee, leg Forwards for pigeon You can sit back on the right heel Or you can slide that foot Towards the left side We're not gonna stay here too long Just try to level the hips a little Lift the chest, maybe press into the hands Feel the hips Let your shoulders fall from your knees And we're gonna be bringing ourselves back Back to our tabletop So if you wanna plant your hands And send that right leg back Slide it back into your tabletop Maybe a quick sway of the hip side to side And then that left knee is gonna slide forward So you can sit on the heel Or you can slide that foot to the right To go further to your pigeon Lift your chest Gotta level the hips A breath or two And then we're gonna start To make our way back to our tabletop So plant your hands Bring that left leg, knee back So you're on your hands, on your knees And maybe take the hips For a little bit of a sway Side to side Now we're gonna come on to our bellies And our tummies If you've got a strap to use today You can have it close by We don't need it just yet But a little bit warmer So you can stack your palms Rest your forehead on top We're gonna keep our shoulders relaxed And our head down, our chest down Just moving our legs a little bit So you might start With the big toes lightly touching Relax Maybe give the hips a bit of a sway Side to side And we're just gonna be lifting Our right leg first And we're gonna try to keep that leg As long, as straight as it can be So if you can give those toes A little bit of a point behind you Start to float your foot Maybe your knee, maybe your quad Try to keep the bend out of the knee As best you can Lift that leg as high As it wants to go Just trying to make it As long as it can be Pretend someone's there behind you Pulling on your big toe To make your leg longer Squeezing the glutes Squeeze your belly button Towards your spine a little bit too And keep your shoulders soft Your face relaxed as you can And then slowly bring Your right leg back down Maybe the big toes can find one another Maybe a quick little wiggle of the hips And then start to lift your left foot Maybe the knee, maybe the quad Squeeze what you gotta squeeze Try to make that leg As long as it can be Breathe softly again Pretend someone's there Pulling your big toe To make that leg as long as it can be One more inhale And then as you exhale, relax Bring that leg down Maybe the big toes find each other again Maybe the hips go for a little bit of a sway Side to side Now we're gonna be bringing Our left knee out to the side For a half frog You can slide that leg out to the side The foot as well And then we can relax here still Do the upper body You do wanna add your right leg into this And you need your strap To make your arm longer You can grab your strap And maybe lift your right foot up And hug that heel towards your glute And then trying to still relax the upper body You did add your right leg into this, that quad Slowly start to lower that foot down See if you can squeeze the leg To go for a really slow, controlled lower Of that foot, that leg down to the ground And you can slide your left leg back in too Once the right leg's down Maybe your big toes find one another again Maybe a gentle sway, wiggle of the hip And then bringing your right knee out to the side Your half frog leg Bring the foot out to the side a little bit too And if you did wanna reach back for that left foot With or without your strap You might start to lift that foot Bringing the heel towards the glute You've got that left leg bent, lifted With as much control as possible Can you lower it back down You're using your strap You can move it to the side You can bring your right leg in Maybe the big toes find one another Maybe a little bit of a sway through the hip And we're gonna bring our hands by the shoulders And push back and into table top And once you get there As always, you can sway your hips Side to side a couple of times We're gonna be bringing our left leg Back behind us though You can tuck your toes Or you can rest on the top of the toes Making that leg as long as it can be If you're resting on the top of the toes It might be a little bit lighter Of a touch against the ground Kinda have to squeeze the leg a little bit Just to keep that leg as long as it can be You might start to float that foot Pointing the toes back behind you Just trying to make that leg as long as it can be Pretend someone's there Pulling your big toe And pulling your leg behind you a little You can even start to shift back Touch a little press into the hands The hips might be going back a little bit And you might keep going, keep going Until you're sitting back on that right heel And I almost fell over And you might end up off of your mat We're sitting on that heel Back to where we kind of were before And then we're just gonna start to float our way back So plant your hands Use your fingertips as little claws Just gonna start to shift the weight Until you get to a point Where maybe the foot will float Making that leg as long as it can be And then let that foot come down And slide your knee into A little something new Give your hips a little bit of a sway side to side Start to extend your right leg back Remember you can tuck your toes And you can stay here the whole time A little bit of balance though If you wanna rest on the top of the toes Make your leg as long as it can be Maybe the foot is floating Point the toes back behind you Try not to fall to the side this time You can start to slowly shift Shift back The hips, a little press into the hands That person, whoever is behind you Pulling on your big toe Is really pulling you and moving you And then getting to a point When you think you're gonna fall over But that foot can start to lower to the ground And maybe you take the last bit to slide back Sitting back on the heel a little bit more And then maybe we can start to push Or kind of pull into the fingertips almost To try to shift that weight forwards again Slide that foot, maybe lift that foot Make the leg as long as it can be And then lower your foot down if it's up And slide your knee in as well Give your hips a little bit of a sway side to side Nice job, you guys Let's open our knees out wide again Just resting on the top of the feet Just a nice simple child's pose So you don't have to take the knees As crazy wide You can lower your upper body down Rest your forehead Just take a moment to slow down Let go of whatever just happened Or didn't happen Notice your breath Feel free to stay a little bit longer And we can start to lift back up Into our tabletop again though Onto the hands, onto the knees Bring your knees back in Maybe give the hips a little bit of a sway Side to side And then we'll tuck our toes Lift up and into downward facing dog Push the ground away Maybe taking a pedal through the feet And then letting an inhale Bring your gaze forwards As you exhale Walk on up to the top of your mat Take an inhale for a half lift Once you get there As you exhale Fold forward Inhale Come all the way up to standing Reach up, stand tall As you exhale Let your arms fall down to your sides You can add a shoulder roll in Another inhale to reach up though And exhale as you fold down Take an inhale to lift halfway up And then as you exhale We'll fold and plant our hands But we're just gonna take The right foot back this time Your knee can come down You can rest on the top of the foot If you'd like In a lunge You can keep your foot In the middle of your mat Or you can go into lizard Heel toe your foot off to the side Let your knee go to the side Bring your hands under your shoulders Have your straps close by In case you wanna add that back leg in Not quite yet But in a moment See if you can try to level your hips Level your shoulders Find your breath Stay here a little bit longer So if you did want to add your back leg in Or just add a twist Your left hand might find your knee And you could turn the chest Towards the left If you wanna add your back leg in With your hands Or with your strap Hugging that heel Towards the glute If you have your back in there Squeeze it a little So that you can slowly, slowly Bring that foot back down You have your chest open Towards the left side You can slowly turn it So that it's facing forwards or down again Bring your hands under the shoulders And we can heel toe That left foot back in If you did bring it out for lizard And then take just a moment To send your hips back Bring some length into that left leg Half split And then you can bend back Into your front knee again Back to your lunge Or maybe we can plant our hands And find our table top Again Shake it out a little If you'd like We'll be tucking our toes Again and lifting up Into downward facing dog Push the ground away Maybe a pedal of the feet Use an inhale to look forwards And exhale Walk up to the top of your mat Inhaling for a half lift And exhale to fold forwards Inhale all the way up to standing Reach up Exhale lower your arms Maybe taking a shoulder roll Inhale to reach up again Exhale as you fold forwards Inhale Half lift And exhale fold Plant your hands And take your left foot back Set up your lunge And let your knee come down Sink into the hips Maybe you'll be keeping your foot In the middle of your mat Maybe you're heel toeing Off to the right side Into your lizard And level out the body Breathe softness Into your legs and hips And if you wanna twist Or add your back leg in And start to turn the chest Towards the right side Maybe you'll be reaching For your back foot With your strap or your hand Continue to breathe softly Squeeze it a little again So that you can slowly lower the foot Turning your chest Down forwards again Under the shoulder You can heel toe your foot Back to the middle If it's off to the side And then maybe starting To send the hips back as well Let those hips reset Find your hamstring When you're ready You can bend back Into the front knee Plant the hand Find your table top Maybe a little bit of a sway Through the hips We're gonna be crossing the ankles Have a seat And bring your legs in front of you And start with the knees bent If you'd like If you've got a strap To play with today You can add it to your feet So lengthen your spine first of all And maybe the knees will stay bent You might start to bring the chest Forwards a little bit You might start to find the length Through the legs a little bit more And you can take this Into as much of a forward fold As you would like With or without a strap Maybe a bend through the knees The whole time Let your shoulders Fall from your ears You just close your eyes Feel your breath And we're gonna be Lifting up for a moment To reset Relengthen the spine And you can either You can hug your knees Towards your chest Take a nice break And you can keep your legs together For your forward fold Cause we're gonna come back down One more time Or if you did You wanna take the feet wider You could go as wide as you want to Maybe not with Maybe really wide Into a wide straddle Maybe now your strap Is no longer useful But whatever your legs are doing Feel free to keep them bent a little Lengthen the spine for sure And maybe Maybe the chest Will be tipping forward But if you can just let your eyes close And let your body soften And enjoy the stretch And slow everything down Wherever you happen to be Just take another full breath You can use an inhale to lift If you're folding forward You can help our legs come back together If they're out wide Or just bring your knees to your chest To give the legs a hug Maybe a squeeze Maybe a rock side to side Now we're gonna lay down on our backs If you have a strap today You can have it close by We're gonna be bringing our legs Up into the air though If you would rather rest your legs On a wall or a chair of some kind You can do that too You don't have to use a strap You can hold your legs up yourself But before you get too comfy With where you happen to be There will be an option To lift the hips up And maybe go into plow Or halfway to plow A reclined forward fold of sorts So if that changes where you go You might be able to go there from anywhere So lay down on your back Most importantly And start to lift the legs Maybe the knees will stay bent Maybe the legs will find some length Maybe you just close your eyes Doesn't matter what anything looks like Just how it feels The low back does want to lift And maybe the legs come towards the chest The feet towards the ground Past the head You might end up in a reclined forward fold You might end up in plow Your knees can be bent or straight See if you can start to lower your low back Down to the ground But not all the way See if you can kind of let the low back get heavy But keep your legs Maybe on the longer side of things Kind of balancing on the upper back The mid back Between the legs above you Your feet maybe past your head And then your nice heavy low back But you can slowly start to bring The low back all the way to the ground And at some point The knees can bend Feel the entire length of your spine Against the ground Just take a moment to pause Be still And keep hugging the knees Or your feet could find the ground You might want to add a gentle sway Or you might want to continue to be still Depending on what kind of sensations you're feeling Through the back Through the spine You do want to twist from here Your knees can fall to the left Are you reaching your arms out Way down the shoulder Breathe softly And slowly Bring your legs back up Out of your twist Maybe the knees find the chest again Maybe you take just a gentle sway Side to side And knees can tip over towards the right side If you want to twist to the other side Maybe the knees come back to the chest Give you extra sway Side to side You can also open the knees out wide Maybe the big toes will touch Maybe the soles of the feet will touch Maybe you can hold your feet With your strap or your hands Just to hug the legs a little closer To feel the hip If you have your feet lifted Your knees out wide Just start to bring everything back together Your feet to the ground And if you feel ready To send your legs out long Bring your feet out nice and wide Rest your arms somewhere comfy too Maybe out nice and wide Find your Shavasana Feeling the ground beneath you Feel your breath Just continue to let go of your day You can slowly Even the breath Your fingers Maybe the toes Reach your arms above your head Take a nice big breath Bending your knees Rolling over To one side Find your way up Onto a comfy seat When you're ready Have some practice you guys Thank you so much for joining me today Have a great rest of the day And I'll see you guys very soon Namaste