Rachel Pichler Yoga 2023.12.22 【Rachel Pichler Yoga】柔韌瑜伽 ｜ 全身伸展 ｜ 20 分鐘

Hello, everyone. Welcome to Rachel Pickler Yoga. Just in case we haven't met before, my name is Rachel. This is one of our last classes before Christmas. So if you are a member on my channel, I will see you tomorrow. But if you're not a member, I won't see you again until Wednesday next week. So I'm going to say Merry Christmas, Happy Holidays right now, so that I don't have to interrupt your Shavasana. We're going to do a full body flexibility practice today. I'm going to lay on two blocks. If you want to use a pillow instead, that would be great. A little bit of space to move as always. And let's get started. So let's begin today laying down. If you want to lay on something, feel free to do so. If you've got a couple blocks to use today, you might place one underneath your back and then one under your head. But find a comfortable place to start today's class. If you are using blocks, they might feel nice and hard. That's good. But move them to where they need to be so that you feel balanced, you feel supported. Your hips are resting on something. Your head is resting on something. And if you want to make a diamond shape with your legs or do something else with them, you can. Same thing with your arms. You might reach them out wide. Turn your palms to face up. Then let your eyes close. Feel your back pressing into whatever you happen to be laying on right now. If you need to make some adjustments, definitely do that. You can start to find your breath. Feel the gentle rise and fall of your belly. Just allowing yourself to slow down your day. Let go of your week. Sometimes this time of the year can be busy, stressful, exciting. Let's let all that is going on in our lives right now, just let it go. Just give your breath all of your focus, all of your attention. Giving yourself a chance to relax. Let's slowly start to move. Fingers, the toe. You might even take a deep breath in and out. You can start to move your legs if you need to, so that your knees are bent, your feet are planted. And if you are laying on top of something, sit up to take it out. Move any props off to the side and just take a moment to lay flat on your back. Maybe you will hug your knees towards your chest. Take a gentle rock side to side. Just check in with how you are feeling so far today. When you do feel good to come up, you can either roll to one side or rock yourself forward. But we are going to find table top. Onto our hands and knees. You can spread your fingers out wide. Maybe give your hips a little bit of a sway side to side. And then use an inhale to drop your belly down towards your mat. Lift your chest and maybe your chin. As you exhale, slowly round your spine a little bit. Give your belly a squeeze. And then with an inhale, come back to a nice long spine. We are just going to come forwards and onto our tummies. You can lay on your belly. You can bring your forearms down. You can tuck your elbows underneath your shoulders. You can have your feet wide here. Or if you want more for your low back and your sphinx, you can bring your feet closer together. Just start to squeeze your glutes a little. Drop the shoulders from your ear. Gently pressing your hips down. As you relax through your face. Forehead, cheeks, your jaw. Stay for just another inhale. Squeeze your glutes. And then as you exhale, bring your chest down. You might stack your palms and rest your forehead. Maybe taking a gentle sway of the hip. Then if you have a block to use today, you can bring it into this next stretch. If you don't have a block to use, just rest your jaw, kind of your chin in your palms, bringing some length into the front of your neck. I like to lean my block away, kind of balancing on one edge. The back of the head is just trying to find the top of the shoulders, whether you're using your hands to hold your chin or a block. Let's take just one more breath here. And then gently lift your chin up so that you can take whatever is holding it up all out from under you. And then gently, gently bring your forehead down, bringing the length back into the neck. Pause. Notice any sensations flowing throughout you. We're going to start to bring our left arm out to the side and bending the elbow, cactus arm, palm facing down by the top corner of your mat. And then if you want to roll onto your left side, you can roll a little, just go as far as you need to to feel the stretch of the arm and the shoulder. And then if you wanted to reach for your right foot with your right hand and maybe hugging that heel towards the glute, just if you want to add a little bit of a quad stretch here, you could. But if it's too much, just focus on that left arm and shoulder. Let your legs just do what they want to do. If you did happen to hold onto your right foot, let it go. And then gently turn back over onto your tummy. You can move your left arm in. We are going to switch sides so your right arm can start to move out into that cactus arm, palm facing down by the top corner of your mat. Rolling a little bit onto your right side this time if it feels good. Find that sweet spot, that nice stretch for your right arm and shoulder. And then maybe, maybe, if you're able to and you want to hug your left heel towards your glute, you could add that in too. And just take your time and just go as far as you need to. Feels good, but you can also relax. And if you did, grab your foot gentle as you let it go. Roll onto your belly again. Take a second to stack your palms. Rest your forehand. Relax your shoulders. And maybe take a gentle sway through the hips. And start to move your hands underneath your shoulders. And we'll push ourselves back up into tabletop for a moment. You might take a sway through the hips. You might just be still. We are going to sit down. So if you want to cross your ankles and then bring your legs out in front, you can start to go there. You might give your knees a little bit of a hug or squeeze first. And then we'll send our legs out long. You can have them bend through the knees. You can have the legs straight, pointing your toes up. Take an inhale to bring length into your spine, maybe push into your fingertips. You can stay here or you can start to tip forward. Bend your knees as much as feels good. On the legs, on the low back. Think lifting your upper body off of the low back as you tip forward. Letting your next inhale bring you back up. Lengthening through the spine. Bend your knees again. Give them a hug if you'd like. A rock side to side. And then we're going to find butterfly. Soul the feet together, knees out wide. Bring some more length into your spine again. Let your shoulders fall from your ear. You might take a little tip forwards here, maybe even a gentle sway of the shoulders side to side. And then if it feels good, we're going to add a side stretch here. If you'd rather not be in butterfly for this, if you feel kind of stuck in one place, you could sit cross-legged. You could sit in a different way. But if you're cool with butterfly, if your hips are cool with butterfly, stay here. Bring your fingertips to the ground behind you a little bit. Push into them. Lengthen your spine. And then move your left hand just a little further to the left side. Starting to reach your right arm out, up, over. Keep moving the left hand so it's there to support you. Take a little side bend. And then letting an inhale bring you back up so that you're sitting tall again. The right hand can stay down. Left arm can reach out, up, over. Let the right hand move. Let it support you. Relax your hip. And then use an inhale to come back through center. Lengthen through the spine again. Stay here or take one more tip forward. Maybe a little rock of the shoulders. And if you are folding, start to lift again, bringing your knees together. Give them a nice little hug or squeeze. Take a rock side to side. And then bringing your feet out wider, keeping the knees bent. We'll find our lovely chicken wing shoulder opener. The elbows can come between the knees. You can have your hands on your arms. Your shoulders, your chest. Or you can take your hands to your sides with your thumbs pointing up, your palms facing out. So rotating those shoulders inwards. Chicken wing. Leaning forward a little. You can let your head get a bit heavier as well. Feel it all through your back, your shoulders, down your arms. Let's take one more breath here. And then slowly taking the elbows out from between the knees. You can bring your legs back together. Maybe give the knees a squeeze. If you need a shoulder roll or something, you can also do that. We are going to lay all the way down again. Flat on our back. So finding your way. If you want to hug your knees towards your chest or keep your feet planted, you might rock side to side here, kind of massaging your back. And if you have your feet lifted, just try to bring them back down. You can extend your legs out long, one at a time when you're ready to do sit. Maybe give the hips a little bit of a sway. Side to side. Closing your eyes. Resting your arms somewhere comfortable as well. And settling right into Shavasana. Staying here for as long as you have time for today. Thank you so much for joining me. Happy holidays. And until next time. Namaste