Rachel Pichler Yoga 2024.03.19 【Rachel Pichler Yoga】柔韌瑜伽｜全身流｜30分鐘

大家好,歡迎回來 這是你們的全身動作 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 我們先把手放在膝蓋上或臀部上 你可以隨時閉上眼睛 把肌肉延伸到臀部 注意你的呼吸 不需要改變任何東西 強迫任何東西 鼓勵任何東西 注意你的身體正在呼吸 可能正在專注於呼吸 讓任何想法 不需要改變任何東西 把身體移到旁邊 我們會開始深呼吸 我們也會用呼吸來移動手臂 你可以把手放在你旁邊的地上 輕輕地放鬆你的手臂 深呼吸,把手伸廣 把手伸廣,把手伸到頭上 把肩膀提起來 深呼吸,吸氣,把手伸到地上 深呼吸,把手伸廣 把肩膀提起來 吸氣,把手伸廣 把手伸廣,把手伸到地上 再深呼吸,吸氣,把手伸廣 把手伸廣,把手伸廣 如果你閉上眼睛,可以打開眼睛 我們從這裡移動到桌子上 把手伸到地上 繼續深呼吸 深呼吸,把肩膀提起來 再深呼吸,把肩膀提起來 呼吸,把肩膀提起來 讓深呼吸帶你回到平衡位置 讓你可以把腳抬起來 然後往下蹲 在你往下蹲的一瞬間 呼吸你想要的氣息 如果你想,可以踢腳 如果你想,可以把肩膀轉向肩膀 把手伸到地上,把肩膀提起來 呼吸你想要的氣息 把身體從指尖到腳尖感受 當你準備好了,深呼吸 向前看 深呼吸,把腳踏在嘴巴的頂端 深呼吸,把肩膀提起來 深呼吸,向前翻 深呼吸,站起來 深呼吸,把手伸到肩膀 把肩膀轉向背部 深呼吸三次,把手伸到肩膀 手伸直,把空氣推向上和下 站起來,深呼吸,把肩膀提起來 深呼吸,站起來,把空氣推向下 把手伸到背部 深呼吸,向前翻 深呼吸,把手伸到背部 再深呼吸 深呼吸,向前翻 深呼吸,把手伸直 把腳踏在背部 向下翻 把手伸直 把肩膀提起來 呼吸你想要的氣息 放鬆頭部 把整個身體感受 向下翻 很好 準備好了嗎 深呼吸,向前看 再深呼吸,把腳踏在背部 深呼吸,半蹬 再深呼吸,向前翻 再深呼吸,站起來 深呼吸,把手伸到背部 好的,現在我們會有點有趣 我們會做一個木柴姿勢 站在右腳上 你想要牽著什麼,你可以牽著什麼 你可以把膝蓋放在膝蓋上 雙腳依舊在地上 你可以把腳往上推 我喜歡避開腿 but somewhere above it or below it or we can balance and maybe again we're holding on to something and maybe your tree is sturdy and still maybe it's a windy day and your arms, your branches are swaying so we're gonna do three lift and lowers of the arms with intention, with purpose so spread your fingers and take a big inhale and reach your arms up and maybe take a peek up exhale, lower your arms down push the air, keeping the fingers spread wide inhale to reach up exhale, push the air down lower your hands inhale, reach up exhale, last one lower your arms down to your sides and let it go bring your foot to the ground off of your leg give your legs a little bit of a shake and switch sides and know that the arm movement and the gaze movement is optional you can hold something you can keep your foot on the ground arms to your sides though if you're going for those deep breaths big inhale to reach up maybe look up exhale, push the air down inhale, reach up, spread the fingers exhale, push the air down one more big breath in and out bring your arms to your sides and your feet to the ground give your legs a little shake find the top of your mat if you're not there for some reason roll your shoulders back and down let a big inhale reach up exhale, fold forward take an inhale for a half lift and exhale, fold plant your hands step your feet back and into your downward facing dog pushing into your hands send your hips high breathe however you want to breathe feel your body letting an inhale bring your gaze forward exhale, walk up to the top of your mat letting an inhale with your chest halfway exhale as you fold inhale all the way up reach up exhale, lower your arms down awesome you guys ok another chance to balance and breathe and flow options we can have both of our feet on the ground our pyramid stance and we're just gonna simply tip forwards a little and then come back up so this can be a small smooth movement and maybe since we might all be here right now we probably are just see how it feels let's switch sides quickly before we decide what we're gonna do left foot forwards, right foot back plant the feet take a little lift and lower of the chest it can be a really small movement just try to make things smooth make things feel right for you now we can either stay here we're gonna switch sides again you can have both feet on the ground or you can have some extra fun and take this into warrior three so if you wanna join me bring your left foot back we're gonna be tipping forward and we're gonna be lifting up and we're gonna do that three times so maybe the left foot doesn't touch the knee might come forwards as you just kinda teeter totter with control just because Bo happens to be here I'm feeling extra wobbly but the next time you come back up drop your foot if it's lifted my goodness wobbly wobbly today give your legs a little bit of a shake and we're just gonna switch sides so either both feet down your pyramid stance or if you wanna get a little crazy take a chance join me in a warrior three a little tip forwards and a little lift up maybe your right foot touches down maybe it bypasses that and the knee lifts and this side's feeling a whole lot smoother for me and Bo is creating some extra wind I swear but the next time you come up stay up and drop your foot and give your legs a nice little shake and you find the top of your mat again for some reason you aren't there roll your shoulders back and down as you inhale reach up exhale fold yourself forward inhaling into a half lift and exhale fold back down planting your hands and stepping your feet into downward facing dog our last downward dog maybe be still in your down dog maybe notice your breath notice your palms pushing into the ground notice your arms and shoulders by your ears notice your feet take another inhale and exhale lower your knees down bring them out wide and find child's pose reaching your arms out in front or you can use them as a pillow but melt it down breathe however you would like to breathe when you are feeling good to lift up and move again we're just gonna come to seating bringing your legs out in front maybe giving your knees a squeeze and then we'll send our right leg out long our left foot can either be on the inner thigh you can tip forward it could come on top of your quad flex the foot you could maybe tip forward you can continue to cross your legs trying to stack your knee and maybe tip forward letting an inhale bring you back up send your left leg out if you want to give your legs a little bit of a shake you can your right foot can make its way in to the inner thigh on top of the quad where you should flex it tall or to the floor or keep crossing your legs trying to stack the knees yes we're keeping our bottom leg out long inhale lengthen and maybe tipping forward letting an inhale lift you back up if you're feeling good uncrossing your legs or sending them both out long or this time we could hug our knees in and then we are going to lay down come on to your back maybe you'll hug your knees in to the chest maybe you'll sway side to side if you'd like to find happy baby from here you could open the knees reach for the feet and then maybe your feet will start to lower back down and come together so that you end up in a diamond shape with your feet on the ground the soles of your feet together you can rest your hands on your belly and just noticing your breath without encouraging anything you could stay or you might start to send your legs out long finding your Shavasana just continuing to notice your breath take a deeper breath in and out and then start to wiggle your fingers and your toes and maybe reaching your arms all the way above your head big stretch and finding your way over to one side to bend your knees and roll over finding your way up into a comfy seat when you're ready and maybe bringing your hands together awesome practice you guys thank you so much for joining me as always enjoy your day and until next time Namaste