Rachel Pichler Yoga 2024.03.28 【Rachel Pichler Yoga】現場錄音｜全身流程｜50分鐘

大家好 歡迎回來 這是一個50分鐘的全身流動錄製 所以找一點空間移動 讓我們開始吧 好 我在笑 因為我現在在冷 所以我期待稍微溫暖一點 過幾分鐘 但是讓我們開始坐下 我今天不會使用任何裝備 但請隨便選擇你喜歡的衣服 找個舒適的座位 如果你還沒準備好 你可能會把眼睛閉起來 讓我們慢慢深呼吸 然後吐 再做一次 慢慢深呼吸 然後再延伸你的肚子 再深呼吸 再一次 深呼吸 然後放鬆 再休息一會 呼吸隨你喜歡的方式 把地面推開一點 腳腳腳 任何觸碰到地面的部位 讓你的肩膀從你的耳朵掉下來 伸展你的身體 感受到你今天的感覺 如果你想坐在靜靜的地方 你絕對可以 或許我們可以把手指移到地面旁邊 再輕輕地推開地面 延伸你的肩膀 然後深呼吸 把右手伸到旁邊 或許伸到旁邊 左手推開地面 深呼吸 再從中間回到地面 右手放下來 輕輕地放下手指 重新開始 把地面推開 手指、肩膀、肚子 然後深呼吸 左手可以開始伸展 上、或許上 然後推開地面 側身伸展 輕輕地呼吸 找到中間的方向 你可能把手指推到地面旁邊 或許你會把手指移到膝蓋或臀部 或者閉上眼睛 或者看著地面 延伸你的肩膀 放鬆你的肩膀 放鬆你的頭髮 再深呼吸 注意到你現在的感覺 再深呼吸 如果你還是覺得眼睛開始打開了 我們要開始做桌子動作 把雙手放在地面上 來吧 把手指伸展 或許把臀部伸展一下 側身伸展 用深呼吸 你可以開始把肚子放下 然後把臀部伸展 或許你的臀部 當你深呼吸的時候 開始把你的肩膀圍起來 給你的肚子一個按摩 把你的臀部壓在你的肩膀上 然後深呼吸 當你往下滑下來 沿著地面 把臀部伸展 深呼吸 慢慢圍起來 按摩你的肚子 再深呼吸 把你的肚子放下 然後把你的臀部 或許你的臀部 深呼吸 當你沿著你的肩膀 深呼吸 讓你回到一個很平穩的位置 一個長的平直的肩膀 如果肩膀已經放開了 開始把你的腿抬起來 往下向狗的方向 把你的手指伸展 或許把你的腳踝移開 抬起腰部 讓你的頭部放鬆一點 把地面推開 把你的手伸進去 把你的腳伸進去 留在這裡 深呼吸 然後往下 然後用深呼吸 向前看 當你呼吸 走到你的桌子的頂端 踏出任何你喜歡的步驟 當你走到那裡 深呼吸 半蹲 讓你的肩膀延伸 當你呼吸 向前抬 把你的腿抬起來 然後深呼吸 讓我們走到站立的位置 抬起腰部 或許往上看 然後呼吸 當你把你的手伸到你的肩膀 如果你想要的話 用肩膀擺動 我們稍微抬起腿 把腿抬起 把腿放在椅子上 如果你想要把手伸向前 或把手放在別的地方 可以 用腿伸進去 用腹部按壓 或許往下沉 嘗試溫暖一下 如果你像我一樣 在冷的地方 再深呼吸 深呼吸 當你深呼吸 我們開始向前抬 你可能要把腿抬高一點 讓你的上半身變得更重 然後深呼吸 半蹲 把肩膀延伸 半蹲 深呼吸 再抬起腿 深呼吸 當你抬起腰部 抬起腰部 深呼吸 把你的手伸到你的肩膀 或許用肩膀擺動 再稍微抬起腿 再抬起腰部 你可以抬起腿 或許你會感覺到熱 用腿的力量 加上你的手 或許你想要把手伸向前 你的手可以放在你的腿上 它們可以在你的肩膀前 但你也可以用腹部按壓 保持平衡 當你抬起腰部 可能你的手伸向前 你的肩膀伸向前一點 深呼吸 再抬起腰部 深呼吸 再抬起腰部 讓你的上半身伸向前 或許伸展腿部 再深呼吸 再抬起腰部 深呼吸 抬起腰部 這次我們把手伸向前 你可以把腳伸向後 向下 向著狗的方向 把腳伸向前 你可能開始把腳走在一起 深呼吸 你可以把右腳伸向上 你可以把右腳伸向前 然後慢慢把右腳伸向下 但我們要把右腳伸向上 深呼吸 把右腳伸向前 任何數量 深呼吸 慢慢把右腳伸向下 再深呼吸 把右腳伸向前 任何數量 把右腳伸向前 然後慢慢把右腳伸向下 慢慢把右腳伸向前 不要放棄 深呼吸 把左腳伸向前 任何數量 深呼吸 把右腳伸向下 它可能會碰到 它可能會停下來 深呼吸 再把右腳伸向前 再深呼吸 把右腳伸向前 再深呼吸 把右腳伸向前 你可以把右腳伸向前 再深呼吸 把右腳伸向前 當你把兩隻腳踏在地上的時候 兩隻手 深呼吸,向前看 深呼吸,將腳步走到地板的頂端 當你到達頂端時,深呼吸,半蹬 深呼吸,向前看 深呼吸,來到站立姿勢 抬起身體 深呼吸,把手放到旁邊 如果你想要的話,可以用肩膀揮動 深呼吸,可以抬起身體 深呼吸,把身體全部抬起來 深呼吸,把肩膀抬起來 半蹬 深呼吸,我們要抬起身體 把手放在地板上 然後我們的左腳會回來 踩着地板,走着走着 走到最遠的地方 這樣你就會在吃午餐 讓我們來準備一下午餐 你可以把膝蓋放在地板上 深呼吸 你可以把後腿放在地板上 我們可以把手放在地板上 或者我們可以開始把他們抬起來 但是在一秒鐘內 你可以把膝蓋放在地板上 或者你可以把膝蓋抬起來 如果你想要的話 但是找到平衡 深呼吸 可能你的手會從地板上抬起來 然後放在你的膝蓋上 或許你會把手放在地板上 或許你的手掌可以向下 推向你的腿 把他們兩個推向地板 或許把手指伸展 看看你能不能把肩膀抬起來一點 或許它們在你的腿上 而不是傾斜向前 或許你可以稍微把肩膀抬起來 然後就讓你的手放在地板上 如果你把它們抬起來 你也可以把膝蓋放在地板上 或者你可以把膝蓋抬起來 但是深呼吸 稍微向前看 然後深呼吸 把你的後腿放在地板上 深呼吸 半蹬起來 深呼吸 向前抬起來 把手放在地板上 開始把右腿推向地板上 設置好你午餐的位置 或許你的膝蓋在地板上 或許你的腿會保持在你的後腿上 找到平衡 你可以把手放在地板上 或者你可以開始抬起來 或許你的手會碰到地板 或者放在你的腿上 或許你能夠向前伸展 或許你的手掌可以向下 手指可以伸展一點 或許最後 你能想到的是 把你的肩膀放在地板上 或許你能夠把手放在地板上 或許你能夠想到的是 把地板推向你的兩側 做得好 把手抬起來 開始把手放在地板上 你可以保持你的腿 或者你能夠抬起來 深呼吸 然後深呼吸 把你的後腿放在地板上 深呼吸 把手抬起來 深呼吸 向前伸展 深呼吸 來到站立姿勢 抬起來 深呼吸 把你的手放在地板上 或許把肩膀放在地板上 我們再次找到椅子 你可以伸展你的腿 把你的後腿放在地板上 把手抬起來 向前伸展 或許把手放在地板上 把手伸展 如果你想伸展你的腿 你可以伸展你的腿 或許伸展你的腿 或許伸展到你的腿 把你的腿伸展 再次深呼吸 深呼吸 向前伸展 把手抬起來 深呼吸 半蹲 深呼吸 再次伸展 深呼吸 來到站立姿勢 或許把手伸展 我們再做一次椅子姿勢 把腿伸展 把手伸展 把肚子伸展 或許這次 你會把腿抬起來 或許這次 你會把腿抬起來 或許你不會抬起任何東西 深呼吸 輕鬆你的肩膀 輕鬆你的臉 浮起來 再深呼吸 深呼吸 開始抬起來 把腿抬起來 把上半身抬起來 再深呼吸 半蹲 深呼吸 再次抬起來 把手伸展 把腿抬起來 向下伸展 把手伸展 把腿抬起來 深呼吸 再深呼吸 把腿抬起來 看到目前 我不知道怎麼叫腿 腿抬起來 你的腹肌 帶着大腿 靠起來 左右 大腿 You can continue to sway or you can slow down that movement And start to let the chest get a little heavier Maybe your forehead can rest on your arms On your neck Take a moment just to relax Slow down Just checking in with your breath You wanna stay just a little longer You can Or you can start to lift back up And into table top We'll just bring our knees in Bring your hands under your shoulders Maybe give your hips a little bit of a sway Side to side So we're gonna be reaching our left arm out in front And then the right arm's gonna come under the chest Bring your shoulder down Keep your hips high Let the chest, your head get as heavy as they can be Maybe they touch all the way to the ground You've got an option here to stay like this On both of your knees Or if you want to send your left leg out to the side You can come back up into your table top Bring your hands under your shoulders The left leg, it might go behind you first And then off to the left side Pushing into the foot Maybe turning the toes to point forwards as much as you can But then if we can do the same thing with our arms Left arm forwards And then right arm coming under the chest Same thing So just optional If you do wanna bring your left leg out to the side Keep the knee down Take just another breath here And then let an inhale lift you back up Hands under the shoulders If you've got your left leg out to the side You can bring it back in So that you end up in your table top Again, maybe taking a little bit of a sway of the hips But then start to widen your knees again Big toes together Sending the hips back towards the heels So you push into your hands a little bit Maybe add a gentle sway to the shoulders Maybe even the hips are moving slightly We're not gonna melt it all the way down But just take another breath here, another moment And then you can start to make your way back And into your table top So scoot your knees in Adjust your hands under your shoulders Maybe take a little sway through the hips Let's start on both of our knees Right arm reaching forwards And left arm coming under the chest Start here See how close you can get your head Your left arm and shoulder to the ground Now if you wanna stay, you can If you wanna lift back up And stay on your knees You can do that too You can come back into the shoulder opener But if your right leg wants to go out to the side You might bring it back behind you first And then walk it or slide it off to the right side Maybe take a peek See if you can point your toes forwards a little bit more From here, right arm can reach back out And then the left arm can come under the chest again Now stay here Just another breath And then you can lift And inhale Hands under the shoulders Bring your right leg back in If you sent it out to the side Maybe a sway through the hips And then you can widen your knees again Big toes together Sending the hips back to the heels Feel free to keep the chest lifted Or if you wanna melt it down And relax in child's pose You have a moment here Just notice how you are feeling Softening throughout the body A little bit more Feel your belly expand With the next inhale that you do If you wanna stay a little bit longer You can And if you're ready to lift up We're gonna start to make our way Into our table top again So just bring your knees in Maybe a little sway through the hips So if you can keep your knees Hip width apart and your feet as well You might start to tuck your toes under And then we'll just start to walk our hands Kinda back towards the knees If you're tucking your toes under Just make sure you're feeling balanced In a nice lovely toe squat But we're gonna lift up To stand on our knees So if you're sending your hips Back towards your heels You might lift them up again So if you don't want your toes To be tucked under You could definitely rest On the top of the feet But we're just gonna start to Kinda reach our arms forwards again Palms down, fingers spread wide If you wanna take a little tip back Think shoulders tipping back a little Just until the quads turn on And maybe you feel a little stretch To your toes Find the quads turning on to hold you And then relax your shoulders And maybe smile To relax your jaw too Squeeze your belly a little bit Feel that heat building A little squeeze of the glutes maybe We're doing this once and once only today So hold it Leaning back just enough to feel some heat Some love Nice job you guys Tipping forward slowly slowly So that you can bring your hands down To the ground again If your toes were tucked under Let that go Maybe give them a little tap A little shake Maybe your hips wanna go for a sway as well Side to side We will be crossing our ankles And sitting down with our legs Out in front of us So keep your knees bent Hold your knees Maybe take a sway side to side As you hug your knees Now start to sit a little taller Through the spine though And start to lean back a little bit too Until now you feel your belly turn on To hold you in place Keep your feet on the ground Maybe your knees are together Maybe your feet are together Or maybe you're gonna bring your feet And your knees hip width apart Up to you A little lean back Until you feel your belly turn on Hopefully not too hard to find Arms might be reaching forwards Maybe past the knees Or you can hold on to your legs somewhere But if your hands are free Maybe your palms are down Maybe your fingers are spreading wide Then as you feel that nice fire Building in your belly Let your shoulders soften And your face too And we're gonna do this once And only once So give your belly another squeeze Maybe lean back a little more If you think you can handle And then stay for just another breath Then as you start to lean forwards Maybe you're gonna hold your legs And really tip for you So maybe give your knees a nice hug Or a squeeze And we're just gonna adjust our legs A little bit here So if you wanna kinda tip to the right We're gonna set up a 90-90 with our legs So if your right leg can kinda be in front And your left leg out to the side Now your left knee might be nice and close To your right foot It might be kind of in line with that left hip Tip over to the right side though So that you can adjust your legs Maybe 90-degree angles Maybe not quite You can lean back a little bit here Maybe the left hand coming behind you And leaning back Gives you a nice stretch through that back leg But maybe you don't wanna quite go that far Take a moment here in your 90-90 And if you happen to be leaning back a little bit We're just gonna start to lean forward And over to the right side a little more Try to turn your chest to the right side As much as you can To feel a twist Push into your right hand Try to lift your chest away from the ground Your left hand wants to find your right knee It could do that too Maybe you're even able to take a peek back Can you see your left foot Maybe not Maybe And slowly, slowly, slowly To starting to bring your chest To face forwards again So if you can kinda lean to the right a little To maybe free up the legs We're gonna just pivot to the other side If you'd rather transition to the other side In a different way You can do that too But if your left leg ends up being in front And you wanna scooch the right leg back a little Or bring it up a little Or further back, whatever feels good Maybe you're making some nice 90 degree angles Maybe not You might start with a tip to the left side And maybe a nice little lean back You'll be feeling that hip flexor Quad, maybe the entire leg And you'll continue To kinda tip over towards the left side But start to turn the chest as well Try to look to the left side Try to look behind you Towards your right foot Maybe your right hand finds your left knee Maybe your left hand can push into the ground Try to lift your chest up Try to twist a little Peek behind you Maybe you can spot your foot And it's using an inhale To find your way back To face forwards We're just gonna free up our legs again Bringing them together Feet planted, knees bent However you wanna get there Give your legs a little hug or squeeze Take a rock Side to side We're gonna stay seated And you've got options For either sitting cross-legged And then changing the way we'll be crossing our legs If you wanna sit in double pigeon You might take Maybe it can be your left foot Left leg on top of the right leg We're just trying to stack our lower legs On top of one another Or sit cross-legged You might be leaning back Maybe pointing the toes forward Flexing the feet a little Maybe you're able to sit tall And maybe rest your hands on top of the legs Beside you You like flexing the feet Point the toes forwards As you start to drop your top knee Towards your bottom foot You might be leaning forwards A little more and a little more But just here For a moment Feeling your hip You're folding forwards Just find your way up You're leaning back Same thing We're just gonna cross our legs the other way So maybe you're sitting cross-legged You're gonna cross the legs the other way Maybe your right leg is making its way On top of the left one Trying to stack the lower legs So the foot on top of the knee The knee on top of the foot In some sort of way Maybe leaning back Flexing the feet Point the toes forwards Maybe sitting tall Maybe tipping forward Another breath Wherever you happen to be Using an inhale But you can come back to sitting tall You are already there But you can uncross your legs again Maybe give them another hug or a squeeze Now we're gonna lay down But very, very, very slowly So I want you to start here with me Maybe your feet will be hip-width apart As well as your knees Feet planted, knees bent Now we're gonna start to slowly lower But I want you to go really slow So think rounding the spine And trying to touch your low back to the ground first So as you start to lean back Maybe reach forwards past your knees Or hold your legs Squeeze your belly Try to touch your low back down first And then go one vertebrae at a time Slow, slow, slow Keep reaching towards the knees Squeeze your belly And we're only doing this once So once you get down You are there to stay You can start to move your feet A little closer towards your hips You might even lift your feet up And hug your knees to your chest You can take a little sway Side to side if you want to With the legs If you have your feet lifted right now Start to bring them back down Plant your feet about hip-width apart Same thing with the knees You can scoot your heels A little closer to your hips But plant your feet Resting your arms beside you We're gonna lift our hips up and down Three times So you're gonna start to lift Squeeze your legs, your glutes Squeeze your belly in two Lift your hips, lift your chest And then slowly bringing your hips down Take a big inhale To lift your hips up again Lift your chest too Squeeze And then exhale As you bring your hips down And you're gonna lift one more time Take a big inhale To lift the hips Squeeze Lift the chest And then exhale To gently bring everything back down Until you're flat on your back Push your low back down a little extra Maybe start to sway the knees Side to side Now keeping your feet on the ground We can lift our heels And try to rest on the balls of our feet You might scoot your feet a little closer Towards your hips That maybe you're on the balls of your feet Relax your arms Where you'd like to relax your arms Now we can stay on the balls of the feet Or maybe your feet are flat But you could also try to rest On the top of the toes Maybe it's just the big toe Maybe it's all your toes You can do one foot You can do both Feel the tops of the feet The ankles, the shins You're able to rest on the top of the toes The opposite of our toes Sometimes easier to do one foot at a time Take just another breath here You're doing something funky with your feet And then you can start to come back Flat on your feet Give your toes a chance to reset Maybe wiggle or be still But just notice what you feel throughout your feet You can start to sway your knees A little bit more side to side Now just a few options With our sway of the knees side to side You can keep your feet on the ground Or we can float our feet You can hold your knees Or you could just reach your arms out in front And use your belly, your core To hold your knees and your feet up And maybe swaying side to side Try to massage the low back If you don't want to sway, you want to twist You can let your knees fall over towards the left side And stay there for a few moments But if you're swaying your knees And you're going to continue to sway your knees like me It might get a little bigger Your knees might get pretty close to the ground But then they might just sway right back up And go to the other side But either sway or hold your twist with your knees to the left Your feet can be lifted or they can be down Feeling the twist Feeling the core working for you And all the while Just trying to relax the shoulders Relax your forehead Breathe You're holding your twist to the left side You can start to switch to the right If you're swaying side to side still You can continue to sway Maybe you hold your knees to one side For a moment and a little hover Maybe they're touching the ground But just try to control the sway Make it as smooth as you can All the while relaxing through the shoulders And using your nice strong core and back To sway the legs If you are holding the twist to one side You can start to bring your legs back up And the same thing with your sway You are swaying Just find your way back So you're flat on your back Your legs are up above you And you can slow down the movement If you have your feet lifted You might start to bring them down Plant the feet Lay flat on your back And it might feel good here To make a diamond shape with the legs Or you can just keep your knees together But if you want to make a diamond shape Let the knees fall out wide Soften through the hips a little bit too Just relaxing your arms Wherever is comfy Softening throughout the body And just finding your breath Feel free to change Where your legs are at Or just stay as you are Let's just start to turn our chin Over towards the left shoulder Start to roll your head Your chin all the way over Towards the right shoulder Softening through the chest Neck The arm And slowly start to roll your head Lifting your chin back up And if you do still have your legs In a diamond shape or somewhere else You might just bring everything back together Maybe even giving your knees A hug towards your chest Maybe you want another smooth sway Side to side You can eventually And when you're ready Start to bring your legs down again Whatever Shavasana is going to look like for you today You can find your way back Into a comfy place Where you can spend just a few more moments Relaxing Start to lift your fingers Your toes Maybe you'll be reaching your arms above your head For a nice big step And eventually bending your knees You can roll over To one side And find your way up And into a comfy seat When you're ready Maybe bring your hands together In front of your heart And in practice you guys Thank you so much for joining us today We're ready to go Shavasana Have a great rest of your day though And I will see you guys the very next day Namaste