Rachel Pichler Yoga 2024.02.13 【Rachel Pichler Yoga】柔韌瑜伽｜瑜伽身體流｜30分鐘

大家好,歡迎回來 這是一個全身動作,只有成員可以參與 找一點空間來移動 讓我們開始吧 我們先來坐在舒適的椅子上 你可以把雙手放在腿上或臀部上 然後把眼睛閉起來 深呼吸,把肌肉延伸到臀部 深呼吸,再做一次 深呼吸,再一次 深呼吸,讓它停留在這裡 你可能會開始讓你的肩膀 向著你的肩膀 讓你的肩膀從你的耳朵掉下來 讓你的一天變得更緩慢 把柔軟的東西帶到你的頭部 帶到嘴巴 臀部 如果你正在讓肩膀向前傾 用深呼吸把肩膀提起來 也許把肌肉延伸到你的肩膀 再做一次 坐在這裡 注意你今天感受如何 你能把想法放到旁邊 當你感覺正確 為了你 張開雙眼 看著你 我們要走到桌子上 到雙手和腿上 你可以把手指伸廣一點 也許把肩膀向著旁邊移動 然後用深呼吸 讓你的肚子往下壓 舉起你的頭 舉起你的背 當你深呼吸 圍成你的骨盆 用雙手扶著你的肩膀 再深呼吸 當你把肚子下壓 移到背部 然後向外旋轉 再深呼吸 深呼吸 把肚子下壓 舉起你的頭 And exhale, rounding through the spine Let an inhale bring you back to a nice long spine And you can tuck your toes underneath And we'll take just a little hover of the knees to wake up And turn on the quad Push into your hands Take a deep breath in And as you exhale, lower your knees down Maybe send your hips back towards your heels for a second Resting on the tops of the feet Push into your hands And then slowly lift back up and into your tabletop Tuck your toes again Take a very little hover of your knees Your floating tabletop Push into the ground Look down Just another inhale As you exhale, bring your knees down Maybe rest on the tops of the feet Slowly sending the hips back to the heels A little push into the hands And then come right back into your tabletop This time tuck your toes under And lift all the way into downward facing dog Lightly grip your hands Spread your fingers out a little wider maybe Take a nice pedal of the feet Lift and lower the heels Bend and straighten the knees Slow deep breath in And a slow deep breath out Then using an inhale to look forward As you exhale, walk your feet to the top of your mat Once you get there, inhale for a half lift As you exhale, fold forward Inhale, let's come all the way up to standing Reach up and exhale Let your arms fall to your sides Roll your shoulders back and down As you inhale, reach up Exhale, fold forward Inhale, into a half lift As you exhale, fold back down And inhale, all the way up again Reach up, exhale Let your arms fall to your sides Roll your shoulders back Inhale, as you reach up Exhale, fold all the way down As you inhale, take a half lift Exhale, fold forward Plant your hands Let's take just our left foot back Lower your knee down You can keep your toes tucked under though If you'd like in your lunge Sink into your hips Look down to your nice big toes And then you can stay on your back knee Or you can lift it up Tuck in the toes Pushing into the ball of the foot Keep looking at your nice big toe And if your hands want to lift Keep looking at your nice big toe But maybe your hands will end up Beside your shoulders Maybe you'll float your hands Back beside your hips With your palms facing up Keep looking at your nice big toe Take another inhale And then as you exhale Bring your hands down Inhale, look forward And exhale, bring your back foot Up to the top of your mat Inhaling for a half lift Exhale to fold Plant your hands Right foot's coming back Maybe the knee comes down to start But the toes could stay tucked under Find your balance Find your hips in this nice low lunge Look to your big toe Maybe your knee will lift Maybe it won't Breathe Your hands want to float Next to the shoulders Keep looking at your big toe To keep the chest low Maybe your hands end up By your hips With your palms facing up Fingers pointing behind you Another inhale As you exhale Bring your hands down Inhale to look forward a little bit And then exhale your back foot Up to the top of your mat Inhale for a half lift Once you get there And exhale, fold forward Inhales come all the way up to standing Reaching up Exhale, lower your arms Down to your sides Find your chair pose So if you want your legs together Your feet together Squeeze them together If you want them hip-width apart Feet hip-width apart Knees hip-width apart Our arms though We might start to reach them forwards With our palms facing down We might start to float our hands Beside the hips Now our palms might be facing up Or kind of behind us Spread the fingers wide We're going to take this into a forward fold But actually a half forward fold So just start to tip forwards a little bit So you're kind of in a half lift You can lengthen your legs Maybe your palms are still facing up You could go a little further than that Maybe your fingers start to point up above you But hold your forward fold Maybe start to let your chin Tuck towards your collarbone Maybe your hands continue to lift And lift and lift As you spread your fingers wide And then we're going to slowly find our way Back through our chair So bend the knees a little Lift the chest slowly Lower the hands All the way down to the hips Bend the knees a little more And then start to lift the chest higher And continue to sweep the arms forward Palms facing down Spread your fingers wide And then as you inhale Just stand tall Lengthen your legs Arms to your sides Add a shoulder roll in And then with a big inhale Reach up As you exhale Fold forwards Inhaling into a half lift As you exhale Fold We're going to plant our hands Our left foot's going to come back for a lunge again You can have your knee down Or you can have your knee lifted And then this time We could lift our chest up Or you could keep your chest low But same thing The hands might end up by the shoulders Maybe they're reaching forwards Palms facing down Maybe the hands will start to float down Towards the hips And maybe they'll be Shining your palms behind you Maybe up a little As you keep lifting the fingertips behind you And then instead of tipping forwards To lift the hands higher Lift your chest instead Spread your fingers wide Take another inhale As you exhale Release Bring your hands down Inhale in your lunge to look forwards And exhale Bring your back foot to the top As you inhale Take a half lift And exhale Full up Plant your hands Your right foot's coming back For your lunge Knee up or down Chest low or lifted Arms Hands Maybe by your shoulders Maybe reaching forwards Palms down Fingers spread wide And then maybe the hands Will go for a little float down To your side Maybe a little further than that Spread the fingers Resist tipping the chest forwards And maybe Lift it just slightly Breathe One more inhale Let the exhale Bring your hands down Inhale to look forwards in your lunge Exhale Bring your back foot to the top As you inhale Take a half lift And exhale Fold forwards as you inhale Come all the way up to standing Exhale Let your arms fall to your sides Roll your shoulders back and down Inhale To reach up again Exhale Fold forwards Inhaling into a half lift Exhale To fold and plant your hands Step both of your feet back Into downward facing dog Take a moment here Push into your hands Send your hips higher Maybe pedal the feet Or just be still A deep breath in A deep breath out Take another inhale And as you exhale Lower your knees down to your mat Into your table top Maybe a little sway Through the hips side to side And then we're going to be Reaching our arms out in front And out wide So bring some length into your arms Spread your fingertips as always And let your chest start to melt down Maybe your forehead touches Maybe your chest and your chin For this wide arm puppy dog stretch Take just another breath And then use an inhale To slowly lift Bring your hands Underneath your shoulders again Back into your table top Maybe take a little sway Through the hips side to side Maybe the shoulders as well And then we're going to come onto our bellies You can lay on your tummy Take a second once you get there Maybe stacking your palms Resting your forehead Maybe a little sway through the hips And then from here We're going to lift our chest up a little bit So start to squeeze your glutes Squeeze your back to lift your chest a little You can move your hands by the shoulders You can keep your feet down You can continue to look down If your hands want to move by the hips Maybe you'll start with your palms facing down Maybe you will turn your palms to face up And then maybe, maybe you'll lift your hands up See if they can get a little bit higher Than your hips, your glutes maybe But you're not looking at them So you don't know really how high they are Just spread your fingers wide Squeeze your back body Lift your chest a little And soften your knees Take another inhale As you exhale, start to relax And bring your arms back in front of you Maybe stacking your palms Again, maybe taking a little sway Of the hips side to side And then we're going to be bringing Our left arm out to the side And you might have your hand In line with your shoulder You might have your hand A little higher than that But lengthening through the arm And then starting to roll Onto your left side slowly, slowly Feel the length of the arm The shoulder, chest And if you did roll onto your left side Just start to come back Back over onto your belly And switch sides So the right arm can go out Either your hand in line with your shoulder Or up a little bit higher than that Not a whole lot higher than that But a little bit higher than that And then you can roll onto your right side A little bit or a lot And just finding your way back onto your tummy Nice and slow You can move your arms back in Stack your palms, rest your forehead Or cheek Maybe take a little sway of the hips Eventually bringing your hands Back under your shoulders So you can push yourself all the way up Into your tabletop first And then you can take a seat You might want to start With a little hug of the knees A little rock side to side And then we'll open the knees up We'll find our butterfly Soles of the feet together Inhale to lengthen through the spine Maybe folding forward Let an inhale bring you back up Your knees might come together again And then we'll just set up our 90-90 legs Right leg forwards Left leg back behind us Kind of some 90-ish degree angles with the legs Kind of tip over towards the right side a little bit Lift your chest Turn your chest towards the right Maybe your left hand finds your knee Push into your right fingertips A little twist here And then just letting your chest Turn to face forwards again But you can continue to lean to the right side And maybe your left hand can come behind you And maybe you can lean back just a touch more Feeling that back leg a little bit And if you are leaning back Just start to lean forwards a little bit So that you can free up your legs Give them a little squeeze together if you'd like And then setting up your 90-90 With your left leg forwards Right leg behind you Lift our chest Turn our chest to the left side first A little twist Letting the chest come back to face forwards And then maybe leaning back a little bit more And we can start to move out of this once again Bringing our legs together Maybe giving your knees another hug or squeeze Rock side to side And we can lay all the way down on our backs You might bring your knees to your chest Or keep your feet on the ground Maybe adding a little bit of a sway side to side Your feet are floating right now You might float them higher Bring some length into the legs Rest your arms wherever is comfy Or hold on to your leg Do you have your feet lifted still Or start to bring them back down Once your feet are planted You might take just a couple extra sways of the knee And then start to extend your legs out long Your feet out wide Finding your Shavasana Whatever that is going to look like for you today Let's enjoy a few moments here Maybe reaching your arms above your head for a big stretch Eventually bending your knees And rolling over And you can find your way up Into a complete stance You can bring your hands together Awesome practice you guys Thank you so much for joining me today Enjoy the rest of your day And until next time Gamasutra