合集·Rachel Pichler Yoga 2024.02.12 【Rachel Pichler Yoga】現場錄音｜全身流程｜50分鐘

大家好 歡迎回來 這是一段50分鐘的全身動作錄製 找一點空間來移動 讓我們開始吧 今天我不會使用任何裝飾 我們先坐在舒適的椅子上 你可以把手放在腿上 讓你的眼睛放鬆 深呼吸 把肌肉伸進你的肚子裡 放鬆 再深呼吸 把肌肉推向地面 放鬆 再深呼吸 深呼吸 放鬆 你的肩膀可能開始向下傾 繼續注意你的呼吸 現在不需要放任何努力 只是注意一下 讓你的肩膀靠近耳朵 感受一下肚子的移動 深呼吸 如果你的肩膀向前傾 慢慢提起來 再把肩膀伸長一點 你可能會張開眼睛或閉上眼睛 但我們要把手伸前一點 手掌可以向下 右手可以穿過左手 把手指交叉 把手掌放在一起 你可以把手伸出去 你可以把手伸向肚子 或許把手伸向肩膀 然後把手伸向前 或許把手伸向頭 或許把頭搖一搖 然後把手伸向肩膀 然後把手伸出去 然後把左手穿過頭 把手指交叉 或者把手伸向肚子 或許把手伸向肩膀 開始往後走 雙手交叉 但你可以把手伸高一點 或許把頭放在地上 或許把頭擁抱雙手 然後把手伸向前 你可以把手放在一起 或許把手放在膝蓋或臀部 或許把手指搖一搖 如果你的眼睛還是閉著 你現在可以把眼睛打開 我們要把重心放在桌子上 放在雙手和腿上 所以過來一點 或許把你的肩膀 稍微向旁邊搖一搖 然後用吸氣 把肚子放下來 然後把肩膀和臀部提起來 當你吸氣的時候 把肩膀圍起來 把手伸進去 向著膝蓋搖一搖 吸氣 放下來 向著背部搖一搖 深呼吸 把肚子搖一搖 再深呼吸 吸氣 把肚子放下來 把肩膀提起來 深呼吸 慢慢往背部搖一搖 然後讓吸氣帶你回到正常的位置 把腿伸廣一點 把大腿放在一起 然後把臀部向著膝蓋搖一搖 把手伸進去 把手伸廣一點 把臀部向著膝蓋搖一搖 然後慢慢放鬆 臀部放鬆 放鬆肩膀 深呼吸 讓肚子放鬆一點 讓日子放鬆一點 讓下一個深呼吸 把身體提起來 然後放在桌子上 把時間放在身體上 把手放在肩膀下 把腿放在膝蓋下 把膝蓋搖一搖 深呼吸 把肚子放在膝蓋下 把肩膀放在膝蓋上 把肚子放在膝蓋下 把臀部向著膝蓋搖一搖 讓臀部向著膝蓋搖一搖 深呼吸 把臀部向著膝蓋搖一搖 把手伸進去 把肩膀放在膝蓋上 把膝蓋放在膝蓋上 把臀部向著膝蓋搖一搖 深呼吸 把身體放在膝蓋上 把膝蓋放在膝蓋上 深呼吸 把膝蓋放在膝蓋上 你可能會踏腳幾次 把手伸進去一點 可能會痠痛 深呼吸 再做一次 深呼吸 讓下一個深呼吸帶著眼神前進 深呼吸 把腳踏在膝蓋上 深呼吸 半蹲 深呼吸 向前彎腰 深呼吸 把身體放在膝蓋上 深呼吸 把手伸進去 把肩膀放在膝蓋上 深呼吸 向前彎腰 深呼吸 把手伸進去 可能右手伸到左邊 今天我們會做幾次 如果你想要在不同的地方加入 就選擇了選擇 現在我們來做 站立 右手伸到左邊 深呼吸 雙手一起 手指交叉 或許你會把手伸到肚子 然後把手伸到肩膀 或許不會 你會開始往後走 雙手在前面 或許在頭頂 把腳伸進去 站起來 然後把手放在你面前 讓它們走 但左手可以走到右邊 雙手交叉 或許留在這裡 或者把手伸到肚子 或許在肩膀 往後走 向前走 然後往上走 站起來 或許用手擁抱你的頭 然後讓你的手 放在肩膀前面 讓你的手走 你的手可以放在旁邊 如果你需要用手搖擺 你可以用手搖擺 雙手往後走 然後深呼吸 向前走 深呼吸 向前走 深呼吸 半蹲 深呼吸 向前走 深呼吸 站起來 向前走 深呼吸 雙手放在肩膀前面 雙手搖擺 你可以把雙手交叉 放在左邊的頭頂 深呼吸 向前走 深呼吸 向前走 你可能會開始把手 放在你的肚子上 或許在肩膀旁邊 繼續抬起 然後深呼吸 半蹲 把手放在肚子上 讓它們走 你深呼吸 抬起 深呼吸 把手提起來 深呼吸 把手放在你的肩膀上 把手提起來 左手會穿過右手 深呼吸 抬起 深呼吸 把手放在肚子上 你可能會開始把手 放在肚子上 或許在肚子上 深呼吸 半蹲 把手放在肚子上 然後向前走 深呼吸 把手放在肚子上 讓它們走 深呼吸 抬起 深呼吸 把手放在肩膀上 再做兩次 把手放在肚子上 然後轉身 就這樣 右手放在左手上 深呼吸 抬起 深呼吸 慢慢抬起 可能把手放在肚子上 或在肩膀上 深呼吸 半蹲 把手放在肩膀上 深呼吸 抬起 把手放在肩膀上 深呼吸 把手放在肩膀上 然後抬起 深呼吸 把手放在肩膀上 深呼吸 向前走 左手可能會放在右手上 繼續抬起 深呼吸 抬起 可能把手放在肚子上 或在肩膀上 深呼吸 半蹲 把手放在肩膀上 深呼吸 抬起 把手放在肩膀上 然後深呼吸 抬起 深呼吸 把手放在肩膀上 有點複雜 我知道 把肩膀抬起 不要把手放在肩膀上 深呼吸 抬起 深呼吸 抬起 深呼吸 半蹲 深呼吸 抬起 把手放在肩膀上 把腳放在肩膀上 向下走 向前走 把手放在肩膀上 把肩膀放在肩膀上 可能把腳放在肩膀上 深呼吸 向前走 深呼吸 把腳放在肩膀上 深呼吸 半蹲 深呼吸 向前走 深呼吸 站起來 深呼吸 把手放在肩膀上 現在我們要站起來 你的腳可以站在旁邊 或者你可以把右腳 放在左腳的前面 雙手放在前面 右手放在左腳的前面 然後抬起 所以把時間放在這裡 如果你不想把手放在肩膀上 可能做得太多了 但雙腳給它們一點按摩 如果你讓它們交叉 站得很高 或許再往左邊一點 或許擁抱你的頭 擁抱你的手 深呼吸 把手放在肩膀上 你站起來了 讓你的手放在你前面 讓它們走到你的旁邊 或許用肩膀擺動 如果你把腳交叉 你可以讓它們交叉 然後你的左腳 可以放在右腳的前面 雙手放在前面 雙手放在右腳的前面 然後把雙手抬起來 或許往旁邊一點 感受一下旁邊的伸展 給雙腳一點按摩 然後用深呼吸來站起來 讓你的手放在肩膀的前面 讓你的手放開 雙手可以繼續放在旁邊 如果雙腳交叉了 讓它們交叉 用肩膀擺動 然後用深呼吸 把雙手抬起來 深呼吸 向前抬起 深呼吸 半蹲 深呼吸 再抬起 雙手放在肩膀上 雙腳往下走 把雙手再抬起來一點 把臀部再抬起來一點 深呼吸 把腿抱到桌上 然後我們要把右手 把它放在肩膀下 你也可以 把左手放在前面 把右手放在下方 You can come down as low as you want to go Or we can take our left hand You can hold the right one And maybe pull the right arm a little bit more over towards the left side If you can bring the shoulder and the arm and the head all the way down You can do this But if you need your left hand to support you To push into it a little You don't have to hold your hands If you are holding your hands Just gentle as you let them go And we can all use an inhale to lift the chest up Kind of crawl your way back into your tabletop Maybe take a little sway to the hips And then we'll switch sides So either reach your right arm out in front and keep it there Left arm going under the chest Or hold your left hand with your right one Maybe slide it a little further towards the right side But then trying to drop everything down By holding the hand You might feel a little more through your back If you are holding your hands though Let them go Let an inhale bring you back up to a standing tabletop Hands under your shoulders Give your hips a little bit of a sway And then tuck your toes Lift your knees Downward facing dog Push into your hands Feel your shoulders And then with a big inhale Start to look towards your hands And exhale Walk your feet to the top of your mat Once you get there Inhale Into a half lift Exhale Hold Inhale Come all the way up Reaching up Exhale Let your arms fall to your sides We're gonna step our left foot back a little bit So facing forwards Chest, belly button facing forwards And then you can kind of widen your feet as much as you'd like But you're balanced Feet are down Heels are down Arms are reaching out in front Now your hands could stay on your hips You don't have to reach your arms out in front And do the wrist cross But you're feeling it today Thumbs down Right over top of the left OK So from here We can keep our arms out in front We are gonna be tipping forwards Over our front leg though So you might start to bring your hands Towards your belly And maybe pull them up towards the chin And maybe fold a little more But go slow here And remember you don't have to wind your arms Your hands together You can have them wherever you want them to be A little tip forwards though Do the stretch through your right leg As you lift up And if your hands are by your chin You might start to unwind your arms along the way Or just wait until you get to the top And then let your arms fall to your sides You need a little wrist shake Take it The left foot can come up And the right foot can come back Find your balance Your pyramid stance Chest shining forwards Arms out Maybe thumbs down Left over top of the right this time Or just have your hands at your sides Wherever you want them to be But as we slowly tip You might pull the hands in And maybe up to the chin But think about that left leg More than your arms Think about breathing Slowly letting the upper body Get a little bit heavier And then as you start to lift again And if your arms are wound together You might unwind them along the way Or just wait until you get to the top Let them go to your sides though Maybe a little wrist shake You can bring your back foot to the top Roll your shoulders back and down And then with an inhale Reach up Exhale Fold forward Take an inhale for a half lift And exhale Fold Plant your hands Step your feet back into downward dog For just a nice big inhale And then exhale Lower your knees You can bring them out nice and wide Finding your child's pose Send the hips back You want your arms to be a pillow for your forehead You can use them Or you can use an actual pillow But rest your forehead on something Close your eyes Notice your belly moving a little bit with your breath And you are feeling good to lift up Use an inhale to come back into your tabletop Hands under your shoulders Knees under the hips Maybe a little sway side to side And then let's cross our ankles And sit down Our legs out in front You might just give your knees a bit of a hug first A little rock side to side maybe And then we'll bring our right leg out in front Our left foot can find the inner thigh to start With an inhale Bring some length into your spine As you exhale You can start to fold forward Maybe pointing your toes up You're folding Let an inhale bring you back up You can send your left leg out next to the right one We're just gonna turn over onto our right side And then reach for our foot Get into your quads a little bit Hugging your heel towards your glutes Maybe from your right forearm If you are holding your foot Just let it go And kind of pivot yourself back So that you are seated again Keep your left leg out And bring your right foot to your inner thigh And then inhale to lengthen the spine Maybe pointing your left toes up Exhale to fold Working back into your thigh You are folding forward Let an inhale bring you back up And send your right leg out Kind of tip over to the left side Maybe come onto your forearm Grab your foot Hug your heel towards your glutes If you have your foot Let it go Pivot yourself back Just seated Legs in front But you can bend your knees And maybe give them a nice hug Take a rock side to side We're gonna stay seated for a little bit So if you wanna cross your legs We'll switch which way we are crossing them In a few moments But find a comfortable seat Where your arms are free to move And we can reach them out nice and wide We can cross the left arm Over top of the right one And maybe you'll hug your shoulders Maybe you'll walk your hands Towards one another along your back Give yourself a little bit of a hug You can stay holding the shoulders Or maybe it's more the elbows The forearms Or if you can lift your hands And bring them together For your eagle arms Your fingers might be pointing up You might feel some openness Through the upper back Arms are wound together Just start to release Reach them out Maybe your hands will find your knees For a moment You need a little shoulder wiggle You're sitting cross-legged Cross your legs the other way Reaching your arms back out Your right arm can cross Over the left one this time Elbows maybe Maybe halfway to the shoulders Maybe all the way to the shoulders Snug things up As much as you can Stack your elbows on top of one another And then maybe the hands will lift Trying to find one another But fingers pointing up a little bit Take another breath And then just start to unwind the arms Maybe bring your hands back to your knees Maybe a little shoulder roll You want to uncross your legs Maybe give your knees a squeeze Keep it raw, side to side You are going to be laying down on our backs So you can find your way down Maybe you'll hug your knees towards your chest Or keep your feet down But if you want to rock Or sway side to side a few times Now if you have your feet lifted up right now You're hugging your knees Might start to bring them back to the ground We're going to be reaching our arms up above us Thumbs turning to point towards the bottom of the mat If you just want your hands side by side You can do that too But if you want to cross your right hand Over top of the left one And then you can continue to reach the arms up Or you can let them fall to the ground Beside your head, above your head Maybe give your palms a little bit of a squeeze Maybe give your head a little bit of a squeeze Now if you brought your arms to the ground beside your head Whether your wrists are crossed or not Doesn't matter, whatever feels good for you We're going to float our arms back up Straight up above the chest If you want to lift one knee towards the chest And then maybe the other If you have to use your hands to help your legs move And lift the feet, you can do that too Now we can just be on our back here Arms lifted, feet lifted maybe You can start to lift your feet higher if you want to Maybe it's just one, maybe it's both Just give your belly button a little squeeze Push your low back into the ground a little bit So you can feel some heat through the tummy And then maybe, maybe without using your hands You can start to bring your feet back down Knees towards the chest Eventually lowering the feet to the ground Use your hands if you need or don't Once your feet are planted again Let your hands go from one another Arms to your sides for a moment Maybe let your palms just face up Maybe you need a finger wiggle or a little wrist shake And then we're just going to reach our arms back up You don't have to do the wrist cross You can just hold your hands together Or keep them separated even Left hand though might be crossing over the right one Palms together, arms falling to the ground Beside your head, framing your head Maybe hugging your head Your arms are down on the ground Or halfway there Start to bring them back up Straight above the chest maybe Maybe without any hands You're able to bring the knees to the chest again Floating the feet Maybe they continue to lift higher and higher Maybe give your belly a squeeze again Try to push your spine into the ground a little bit Try to find that little bit of fire Slowly letting your feet lower again Maybe one at a time, maybe both together All the way to the ground eventually And then just letting your hands go Bring them back down beside you Maybe let your palms face up and be still for a moment Or move a little bit And we're just going to be turning our palms face down Maybe moving them towards the hips Maybe bending the elbows So that the hands are maybe a little bit more under the back You can slide your hands under your back Both of them if you want to Maybe your fingers touch one another Maybe they don't But with your palms facing down somewhere Beside you or under you Soften your shoulders There's my helper If you have your hands actually under your back You can start to slide them back out You want to lift your hands up And just take a couple of wrist circles You can do that too And then we're going to leave our arms alone for a bit And focus on our legs just a touch more So figure four Your right foot can start to lift And rest on top of your left quad You can lift your left foot up if you'd like You can hold your legs if you want to You're holding the back of your left leg somewhere You might just think about your hands and your wrists So you might do a little just interlace of the fingers Just a little one so that your hands stay in one spot And then maybe you'll kind of try to push your left leg away from your chest Maybe feel a little stretch through the hands Through the wrists A little micro movement that you can't really see Just feel you have your left foot lifted And start to bring it down Let go of your leg if you're holding it And uncross your legs as well Maybe a little sway of the knees Switching sides to the left foot Crossing over the right Maybe lifting the right foot up Maybe holding on to the back of the right leg somewhere And then maybe trying to let that right leg get a little heavier Pull away from the chest a little bit Just a stretch If you have your right foot lifted Start to bring it down And uncross the legs And maybe take a little bit of a sway Side to side with the knee We're gonna be rolling over onto our left side All the way over You might place your head in your hands You might come up onto your forearm Let's bring our knees in front a little bit more though Maybe they're going straight out from the hips Or somewhere close to Then you can keep your top leg bent And maybe slide your bottom leg down again And just let the hips kind of tip forward Maybe you can bring your knee all the way to the floor, the ground The right knee So let those hips tip forward a little bit And then from here you might turn the chest back a little Lift it up a little Maybe you can look towards your bottom foot Maybe your right hand will come to the ground behind you Or be on top of your leg Maybe, maybe you'll start to bend your left leg And try to move your foot towards your right hand And maybe it will connect Maybe it won't And as you let the right leg be heavy And the chest turn a little Doing a twist and a whole lot of other things maybe If you did happen to catch your foot or get halfway there Just slide your left leg back out Bring your right hand in front of you too So you can slide both of your knees back over Towards that left side in front of you Maybe stack your legs as best you can on top of one another And then we're just gonna lay ourselves down If you're on your forearm Keeping your legs where they are again But maybe try to lay your shoulders down Your chest down and twist Maybe reach your arms out a little more Try to get your shoulders to touch the ground And then just slowly start to lift your legs Come out of your twist So that you're flat on your back again Scooch things back to center Knees pointing up Maybe a little sway of the knees Side to side And then we can tip all the way over towards the right Maybe your head will rest in your hand Maybe you will be on your forearm Put my back to you for a moment You might take a peek at your knees Try to bring them in line with your hips as best you can If you want to continue to have both legs bent Or if you want to send your bottom leg long And maybe let the hips keep tipping over So that the left knee gets close to the ground And then maybe, maybe Turning the chest and twisting from here The left hand somewhere behind you On top of you Maybe, maybe That right leg will start to bend Maybe your foot will try to come close to your hand Maybe you're able to catch your foot And keep twisting, but maybe not And just letting your bottom leg go back out long And then slide it back in So that both of your knees are stacking on top of one another again Maybe even the feet as well And then if you can lay your chest down By the twist Reach your arms out And drop the shoulder And then slowly, slowly lifting the legs up again Come out of that twist Lay flat on your back Maybe a little sway through the knees Maybe even hugging your knees to your chest If you have your feet lifted up You might take it into happy baby Knees out wide Maybe reaching for the feet Maybe encouraging your low back down again You have your feet lifted Just start to bring them back down Knees together Bring your feet to the ground Rest your arms wherever is comfy Maybe letting your knees tip together Maybe heel-toeing the feet out a little bit wider Maybe turning your toes to point in slightly Just another moment here Maybe feel your belly moving with your breath You have your knees tipping towards one another Your feet out a little bit wider Just bring everything back to a neutral place Maybe feet and knees are hip-width apart You might take a gentle sway of the knees Side to side And then if you'd like to interlace your fingers Just behind your head And lift your chin towards your collarbone a little bit You might kind of do that same little feeling Little micro movement with the head So if you just let your head get a little heavier And kind of push your hands into your head a little Try to create a touch length through the fingers Maybe through the wrists A little micro movement You're looking to your legs You might send them out one leg at a time You might let your head get a little heavier But resist lowering it down And eventually over time Resting your head again And taking your hands out from behind it Moving them to your sides or somewhere comfortable And settling into Shavasana Find some stillness Continue to notice your breath Slowly start to wiggle your fingers and your toes You might lift your arms Maybe turning your palms to face up And just interlacing the fingers Not the palms, the hands Just the fingers And maybe lightly pulling them apart You rest your hands Or maybe it's your fingers on your forehead You want a bigger stretch You can let that go Reach your arms above the head And just bend your knees Roll over And find your way up Into a comfy stance When you're ready Bring some length into your spine Maybe your hands will come together one final time Awesome practice you guys Thank you so much for joining me today Have a great rest of your day Namaste