Rachel Pichler Yoga 2023.12.15 【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分鐘全身肌肉彈性練習的直播 我今天使用了我的枕頭和肩膀 有一點空間可以移動也很好 讓我們開始吧 如果今天你有枕頭和肩膀 選擇一個,如果你想躺在某個地方 我會躺在我的枕頭上 如果你想躺在某個地方 請把其他裝飾放到旁邊 如果你想躺在某個地方 請把其他裝飾放到旁邊 我們開始躺著 正如我們一向都做的 你可以躺在頭上 或許 可以把腿伸直 或許 可以把腿伸直 或許 你可以躺在某個地方 或許 你的手臂可以伸出一點 或許讓你的手臂向上 如果你想用腳尖做一個鑽石形狀 讓你的腿開始打開 輕輕地把腳跟的靴子放在一起 你需要把你的腳伸遠一點 從你的臀部 現在你的腳尖是一個很柔軟的鑽石 你需要把你腿伸遠一點 你需要把腳伸遠一點 你只需注意到 按需要的 你只需要注意到 讓眼睛閉上 你不需要肩放 你不要發覺 感受 也許能夠聽到你周圍有足夠的安靜 讓自己放鬆 也許能夠在身體內找到一些靜靜 不需要放任何努力進入呼吸 只是繼續注意 讓思緒放鬆 身體開始放鬆 放鬆 留下幾個深呼吸 不需要努力 除非能幫助你集中 讓自己放鬆 放鬆 當你感覺正確時 你可以開始搖晃你的手指和腳 把你的腿伸展 開始把所有東西帶回來 把你的腿伸展 把你的腳伸展 把你的手伸展到很遠 你可能會把它們帶到你身邊 如果你喜歡,你可以從你躺在的地方 或者是從地板上 或者是從你的腿上 只需要一瞬間 感覺到你的背部 伸向地面 保持眼睛閉上 當你感覺好好的 轉過來或者向前傾斜 我們將來到桌子上 到我們的手和腿 當你轉過來 當你站起來 你可以再拿幾塊膝蓋 膝蓋的膝蓋 然後我們開始把手指 放到旁邊 指向地板的邊緣 或者你可以繼續 指向你的膝蓋 隨時都可以用一隻手 或者兩隻手 儘量把你的手掛在地上 感覺好好的伸展到你的肩膀 你的四肢 也許讓你的頭部變得有點重 再次注意你的呼吸 不需要改變任何東西 感覺一下 享受這個伸展 如果你用一隻手 隨時可以轉過來 如果你用兩隻手 感覺好好的站起來 讓我們站起來 輕輕地把你的手掛在地上 儘量放鬆整個身體 留下一個或兩個呼吸 然後你可以開始 把你的手掛在地上 或者只用一隻手 或許你會坐在你的膝蓋上 或者站在你的腿上 但如果你想要做一些肩膀圍繞 或者給你的四肢做個小按摩 稍微搖晃一下 然後我們要開始吃午餐 如果你今天有準備的食物 把它們放在桌子上 我會用我的桌子 你也可以用你的肩膀 或者其他東西 但我們開始 從左腿向前走 然後進入午餐 把你的肩膀向前傾斜 或許你的手在地上 或許你的手在某個地方 找到正確的肩膀圍繞 你可以腳趾放鬆 或許把你的腳伸進去 把你的腿放鬆 放鬆 讓你的腿放鬆 如果需要多一些肩膀 你可以把你的桌子翻過來 或者你可以用一張毛巾 放在你的腿上 但選擇的是 用你的腳 放在你的桌子的中間 如果你想要變成獅子 我們可以把我們的左腳 移到旁邊 朝着桌子的邊緣 或許把你的腿轉過來 讓你的腿 稍微向一個角度 然後如果你可以 把你的手 放在地上或某個地方 放在你的肩膀 檢查你的右腿 或者你的後腿 如果需要 放鬆一會兒 把肩膀放鬆 然後輕輕地放鬆 你可以這樣做 感受你的肩膀 放鬆 如果你有什麼東西可以用 我們有幾個選擇 我們可以放鬆我們的手 如果你有什麼東西 可以用來放鬆你的四肢 無論是一張牀 還是一塊板 看你的牀有多柔軟 可能不太有用 但它可以帶你 半步下來 低下你的肩膀 稍微靠近你的肩膀 如果你在蜘蛛 你可以把你的四肢 放在地上 或者可以 放鬆你的手 我們還有一個選擇 你可以保持在自己的位置 或者我們可以找到 一個蹲下的蜘蛛 所以如果你想 轉過來 放鬆你的右腿 讓你的左腿稍微移動 它會保持 靠近地面 如果我們可以 放鬆我們的右腿 我們之前說過 你可以保持在你的右手 或許 你的右前腿 可以放鬆 在地上 或者在某些地方 我會把一塊板 放在我的前腿 所以我在右腿 左腿在這裏 如果你需要 放鬆一點 你可以 但試着保持 靠近地面 而不是讓你的腿 放鬆到地面 也許你仍然感覺到 肩膀 你甚至可以 把你的腿 如果你在穿鞋子 放鬆一點 甚至可以 把你的腿 放在地面 也許 如果你在 躺在地上 你可能感覺到 旁邊的伸展 你的左手 可以移動 我們可以 把手 放在我們後面 或者放在 左側 也許你的指甲 可以觸碰地面 而不是 往地面 向下 我們將嘗試 把左肩 向前 也許我們可以 往前看 或許 感覺到 左肩 旁邊的伸展 然後我知道 很多人 現在在 非常不同的地方 所以 我們將在 桌子上見面 無論你 多麼渴望 到那裏 如果你在 躺在地上 和我一起 確保 你把你的 左手向前 我將 把我的 左腳 放在 地板的 然後 轉到 桌子上 但如果你來自 午餐 你可以 推自己 你可以 找到 桌子上 來到 我們的 腿 也許 給 肩膀 一點 旁邊 我們將 轉到 另一邊 所以 如果你知道 你要用 一些 準備 沒有準備 就 有 你需要的 近距離 你不需要的 離開 我們的 右腳 可以 向前 設置 午餐 也許 你在這裏 整個時間 很激烈 因爲 我們在這裏 有點 除非 你在 旅行 通過 所有選擇 可能 感覺 很長的 呼吸 擁抱 感覺 肩膀 或者 伸展 你需要 腿 腳 用你的 雙手 把腳 唯一 第二一個 動作 在 你 右腳 下 腳 體 朝 愛 往 頂 Maybe you're gonna stay on your hands Maybe you're gonna lower down onto the forearms Or onto something And if the lounging lizard is not for you Your legs, your hips didn't like it You can stay where you are Or maybe you're gonna start to kind of tip over Towards the left side Gracefully tip on over Let your right foot move And then you can always bring it back Take your time Come on to that left hip Decide what your left hand is gonna do Maybe you're on your hands Maybe you're on your left forearm On something or on the ground Make some little adjustments to your right foot Maybe it's going down a little Maybe it's scooching back up Maybe you'll hold your foot Maybe you'll start to take your right hand behind you Maybe to the hip, to the low back or to the ground Whatever happens You might look down to your bottom foot The bottom of your mat first And then you might start to look the other way You're gonna bring in the right shoulder Forwards a little bit Feel a little different Looking forwards and looking down Behind you And then we're just gonna start to make our way out And all the way back into our tabletop Make sure both of your hands are in front of you If you're in your lounging lizard You might slide your leg back And then pop up into your tabletop But let's all meet there Giving your hips a little bit of a sway Side to side Shake it out a little We are gonna be coming on to our tummies next And doing that lovely stretch For the front of our neck If you have a block to use, you can use it If you don't have a block to use You can use your hands But we're gonna come on to our tummies first And if you don't have a block Just rest your jaw In your, or maybe it's one of your chin In your palms though And just let the front of the neck lengthen Let the back of the head Try to find the top of the shoulders If you have a block to use You can pick which height you are on I like to do the high side I also like to lean my block So it's kind of balancing on one edge And leaning away from me It's just a little bit nicer of an angle I think Do the stretch for the neck And you can either hold your block Or if your arms are free and available to move You might reach them out in front Letting the shoulders fall from the ears Relaxing through your body And maybe even closing your eyes here Enjoy a few breaths You are clenching your teeth Maybe opening your mouth ever so slightly And if you do have your hands away from your block Just bring them back there And then we can all just lift our chin up a little Take whatever was holding your head up Your chin up Maybe just stacking the palms And resting your forehead on top Bringing the length back into the neck Relaxing through your shoulders Just notice what you are feeling Throughout the neck, the head Maybe even down your spine And we are going to stay on our tummies Let's start to bring our left block out to the side Or a half block And slide your knee out to the side Maybe it's in line with your hip Maybe it's not quite that far Do the same thing with your foot too Bring your foot out to the left side Maybe you can make a nice 90 degree angle With that left leg If you want to get a little specific But just letting that left hip Stay as close to the ground as it can The inner thigh connected to the ground too As best it can You can relax your upper body here You can stay resting on your belly Your chest You do feel good to lift the chest And find your forearms You can add your sphinx into this half brow Which is an option And if you are going to lift onto your forearms Just make sure your left hip is happy Tuck your elbows under your shoulder Give your glutes a little bit of a squeeze Gently drop the shoulders from your ear To feel the love through your back Stay for just another inhale If you've got your chest lifted right now And then you can slowly start to lower your chest down If it's up Stay in your half frog leg a little bit longer If you're good to do so Your right leg can stay relaxed and down Or you could start to lift that foot up Maybe see how close you can get your heel to your glute Without touching it Just a little squeeze of the hamstring A little squeeze of that right glute You can keep the right leg just floating Or maybe you're going to reach back And try to grab it Just for a moment Hug the heel a little closer towards your glute And then if you did add your right leg in You can slowly start to release that foot All the way back down Once it's touching We can start to slide our left leg in Maybe all the way until the big toes are touching If you want to give your hips a little bit of a sway Side to side You could do that too Or just be still When the right leg is ready to move out to the side Set up your half frog Maybe take a peek at the knee Where is it exactly Send your foot out to the right side as well So we're feeling the hip, the inner leg Maybe other places Relaxing through your upper body if you'd like If you do want to come back up and onto your forearms Add your sphinx in Tuck the elbows under the shoulders Your palms face down Your glutes a little bit of a squeeze Up your shoulders Maybe close your eyes or just look down On your forearms right now Just another inhale The exhale Start to relax your chest again Staying in that half frog leg If you want to start to float your left foot See how close you can get the heel to the glute Without touching it Then just hang out there Or maybe try to reach for your foot Just an option Maybe you can't quite catch it Maybe you do But gently starting to let that left foot Go back down to the ground If you did lift it Slow, slow, slow Once it's down Your right leg can start to slide back in as well Maybe the big toes come all the way together Maybe a gentle sway of the hips Side to side When you are ready To bring your hands under your shoulders We're going to push ourselves back up Into tabletop From here Maybe you'll wiggle around a little bit more And then we're going to be reaching our arms out in front For a puppy dog stretch You can either have your arms straight out in front Or if you want to add a side stretch here We're going to take our hands off to the left side Letting the chest get heavy If you happen to have a block to use today And you want to raise your hands up on it Whether you are reaching forwards or off to the side You can add that in Totally optional though The higher the hands are The higher the chest will be And the more distance you've got to go To melt it down So you might feel more of a stretch But it's totally optional Go for some nice long arms though Nice heavy chest High hips If you did go off to the side We'll lift back up to switch And if you are straight forwards In a traditional puppy dog You can stay or you could take a break But move slowly Especially if you are using Reaching your arms off to the right side this time Whether they are on the ground Or on a block Nice long arms High hips Let your chest get heavy Wherever you happen to be right now You are in some sort of puppy dog Let an inhale lift you up Bring your hands back in And under your shoulders Table top Maybe take a sway We are just going to push back And into child's pose for a moment Let your knees come out wide Send your hips back If you want something to go under your forehead Maybe it's your arms or a prop Let the chest come down Relax for a moment Let your head be heavy Take all of the weight out of your neck So ideally resting your forehead on something When you are feeling ready to move again You can start to lift back up We are going to be turning over And onto our backs And I am going to use my block To go under my low back today Into the hard blocks these days If you want a pillow to go under your hips You could do that too And then if you want to be flat on your back That's also an option Because we are going to be bringing one knee at a time Towards the chest So you definitely do not have to have your hips lifted up for this So we are going to come down onto our backs first Make sure you are laying down Step one Bend your knees Plant your feet We will be bringing our right knee towards our chest Just giving it a hug Maybe sending your left leg out long So if you want to be flat You can be flat If you want to place a soft pillow under your hips For a little bit of a back bend You can do that too And if you want to send or place A nice hard block under your back You've got some different heights to choose from So you can decide how high that block might be But if you are lifting your hips on a block Take your time Bringing the knee towards the chest It might not come very close to the chest Depending on how high your hips are lifted You don't actually have to hold your knee You can just let it float there Your left leg Depending on how high your hips are It might stay bent It might slide out a little longer Just a moment here To hug your right knee Towards your chest Relax the rest of your body As best you can Just keeping your right knee where it is You might start to bend your left leg back in first Maybe the right knee can come a little closer to the chest Maybe not And then just gently let your right knee go So that both of your feet are planted Your knees are bent Take a second We are going to be switching sides Left knee can start to lift Give your hips a chance to relax a little If you want to straighten your right leg You're going to be holding your left knee A few moments Hugging the knee And then trying to relax everything But you might start to bend the right one back in If it's out long Maybe the left knee moves a little closer to the chest Maybe it doesn't Just another breath here And then you can start to let your left knee go You have your hips resting on something Stay for just a moment longer Bending the knees Planting the feet Then we can start to take Whatever may be under you out Off to the side Bring your low back down Maybe the knees stay pointing up Maybe they come towards your chest Both of them If you want to add a gentle sway of the knee side to side You can do that too Give your low back a gentle massage Especially if you were lifted up on something Then we can start to let our knees fall over Towards the left side Let's do a twist Letting the knees tip over Rotating the hips Reaching your arms out to lay down your shoulders If you wanted to cross your legs in any way You can add that in Closing your eyes though Breathe just a little bit deeper Maybe for the first time in this practice today Out of the twist Take a moment just to connect your low back again Maybe a gentle sway of the knees Maybe just be still You are ready to twist Your knees can start to fall to the other side When you're crossing your legs Maybe you're not Let's turn the hips a little Rest the shoulders Breathe just a little bit deeper Let your next inhale help you lift your legs back up again Out of your twist Maybe planting the feet Connecting the low back Gentle sway of the knees Maybe side to side If you want to keep your feet on the ground You can Maybe you'll find a diamond shape with your legs Maybe you'll lift your knees back towards your chest Floating the feet Open your knees out wider Letting your big toes stay together Maybe you'll take this all the way into happy baby You're holding your feet in happy baby And start to let your big toes fall back together But maybe keep the knees out wide Just a little longer Do a climb child's pose And still have your knees out wide You might start to bring them back together Maybe another rock Side to side And if the feet are still lifted up into the air You can bring them down You can decide if Shavasana today will be you Laying flat on your back You want to bring a pillow or something underneath Maybe your knees or your head To find a comfortable place To spend these last few moments And you can be still Let your body breathe without any effort from you Bring that effort back in For a breath or two Start to wiggle your fingers Wiggle your toes Maybe you'll be reaching your arms above your head To take a big stretch Eventually bending your knees So you can roll over to one side And find your way up And into a comfy seat When you're ready Close your eyes one last time And take a deep breath in to lengthen your spine A deep breath out Awesome practice you guys Thanks for joining us today Have a great rest of your day Until next time Namaste