Rachel Pichler Yoga 2024.04.25 【Rachel Pichler Yoga】現場錄音｜全身流程｜50分鐘

Hello everyone, welcome back This is a live recording of a 50-minute full-body flow I do use my block a little bit today Find some space to move And let's get started Get started Sitting down today If you want to make your way to a comfortable seat Might start with your hands on your knees Maybe a bit of a sway of the shoulders Side to side Maybe let your eyes close And that little sway of the upper body Could get a little bit bigger Your head might even be involved Kinda take your time here Move smooth and slow If you'd like this kind of sway Side to side And then you can slow that side to side movement down Come back through center And then let a bigger inhale lift your chest up And your chin And maybe you'll move your hands to the floor beside you And push into the fingertips a little Try to squeeze your shoulder blades together a bit As you pull the shoulders back Lift the chest and maybe the chin A little squeeze of the shoulder blades together Stay for an inhale And then just kind of relax as you exhale Let the chest come down a little The chin Your hands can move back to your knees or to your lap And then if you want to add that kind of side to side sway in The shoulders might kind of move in a shoulder roll Figure eight kind of movement Really doesn't matter what it looks like Just go by feel Kinda feel your sit bones pressing into the ground a little Maybe your hands are kind of holding the knees to help you kind of sway And then just start to slow that side to side movement down again Lengthen through your spine You can lift your hand Interlace the fingers in front of your chest And then push your palms forwards and away Start to squeeze your belly Kind of round your spine a little Tuck your chin down towards your collarbone Push your palms away Creating space between the shoulder blades Your hands might be going straight up from your shoulders And then maybe you can just start to keep pushing the palms down But lower your hands towards the ground Creating space between the shoulders Squeezing the belly button in And then just floating your hands back up to about shoulder height Push those palms away And then start to sit a little taller As you lift your arms up above your head Push the palms up Maybe lift the chin too Stretch through your upper body Maybe look up Take just another inhale And then as you exhale Let your arms just fall all the way back down Maybe to the floor beside you Maybe your hands find your knees But if you want just a smooth, full shoulder roll Take one If your eyes are still closed You can open them up We're gonna make our way into tabletop So onto our hands and knees You can spread your fingers out a little wider Give your hips a little bit of a sway Side to side if you'd like to do so And then we're gonna be extending our left leg back behind us Let's tuck our toes Push into the ball of the foot You might tuck your right toes under as well You can stay on your right knee Or you could lift it just slightly Push into your hands Push into your feet Feel your body wake up a little As maybe you hover that knee One more inhale And then let the exhale Bring your knee down gracefully And slide your left knee in You could keep those toes tucked And extend your right leg Push into the ball of the foot Spread your fingers out wide again And then maybe just a very small hover of that left knee Squeeze the belly in Push the ground away Just one more inhale Exhale to bring that left knee down You can slide your right knee in as well Maybe give your hips a little bit of a sway Side to side Keep your toes tucked under or tucked from now And then lift up and into downward facing dog Maybe pedal your feet a few times Lift and lower the heels Bend and straighten the knees Maybe even let your hips go for a bit of a sway Side to side Maybe the shoulders kind of move a little bit here too Of course if you'd rather be still, be still Find your breath Take a slow deep inhale Exhale Let go of your day You'll need to take another deep breath in And out With another inhale You can start to look forward And exhale Walk your feet towards the top of your mat Take as many steps as you would like But once you do reach the top You can inhale for a half lift Lengthening through the spine Exhale as you fold forward And inhale Let's come all the way up to standing Reach up, maybe look up As you exhale Let your arms fall down to your sides Add a shoulder roll in if you would like We're gonna bring our hands either to our hips Or the low back So start to lift your chest Pull the shoulders back a little bit If your hands are on your low back Maybe your palms can face away from you Start to lift your chin a little Push into your feet You might even float your toes up Stay for an inhale With a little lift in the chest As you exhale Relax, stand tall again You can let your arms fall to your sides And then lift your hands in front of the chest Interlace the fingers Push the palms away Start to round forwards a little bit A little squeeze of the belly Pushing the palms away You might just look at your hands Forwards in front of you to start And then if you lift Or let your hands fall down Towards the hips Push your palms towards the ground Start to tuck your chin Look down Maybe you wanna float your toes in Push into your feet And then let your hands Your arms start to float back up Once they get to about shoulder height You can start to lengthen your spine again And keep lifting the arms Maybe the palms are pushing up and away And above you Maybe you're looking up too Maybe your toes are still floating Stay for an inhale Let the exhale Relax your arms down to your sides Your toes can come down to the ground too If they're lifted Add a shoulder roll in Then take a big inhale to reach up As you exhale Slowly fold all the way down Inhale for a half lift Exhale as you fold forwards Let's plant our hands We're gonna step back Into our downward facing dog Pushing into your hands A moment here If you wanna pedal the feet If you wanna sway the hips Or maybe even push a little bit more Into one hand And then the other Kind of a little shift of your body weight Maybe if that feels good Let your chest get a little bit heavier Your head too Take a nice big inhale And as you exhale Lower your knees down into your table top Our left leg's going back again You can keep both of the toes All of the ten toes on both of your feet Tucked under If you wanna hover your right knee a little Again, you can do that Or you can lift it higher and higher Pushing into the hands Kind of a weird downward facing dog stance Just another inhale here on this side though Let the exhale slowly bring your right knee down If you lifted it any amount Take your left leg, bring it in Maybe the toes stay tucked And extend your right leg back too Option to hover that left knee a little bit Or a lot I find a little bit of a hover is a lot harder Then a bigger hover Maybe push into the hands Stay for another big inhale And as you exhale Slowly bringing that left knee down again You can bring your right leg back So that you're in table top Maybe all of your ten toes are tucked under And then lift up and into downward facing dog Push into the hands Maybe a little bit of movement here A slow deep breath in and out To use an inhale to look forwards As you exhale Walk your feet towards the top of your mat Once you get there You can inhale for a half lift Exhale Folding forwards Inhale Come all the way up to standing Reach up And as you exhale Let your arms fall down to your side Maybe adding a shoulder roll in We're gonna stay standing So we might start by floating the toes Pushing into the rest of the feet You might even try to spread the toes a little wider A little tricky to do But you could try it Now you could stay here You could bring the toes back down And maybe shift the weight forwards a touch Into the balls of the feet A little bit more than the heels The heels don't have to lift But they could You could do one heel at a time You could float those heels as high as they wanna go Concentrate Breathe Use your toes as little clubs to help you balance Find your way back So your feet are grounded Flat on the ground again Relax Take a shoulder roll if you want one And then inhale to reach your arms up As you exhale Folding slowly down Take an inhale to lift halfway up And exhale Fold forward Plant your hands Let's step our feet back into our down dog Now you can bring your feet together if you want to And then we can lift our heels up nice and high again if you'd like We're gonna bend our knees And slowly bring them down to the ground So that maybe once you get down into your tabletop Your knees might be together Your feet might be side by side And your toes might be tucked Under So you can stay on your hands You can start to come back into your toe squat If you wanted to take a moment to sit on the heels Maybe rest your hands on your lap Or in front of your chest Just a moment here since we maybe get to do this again You can bring your hands down If you did lift them up though If your toes are still tucked under Let that tuck go Maybe give your toes a little bit of a tap on the ground If your knees are close together Just bring them hip width apart Again maybe even add a bit of a sway of the hips side to side We're gonna tuck our toes back under though Just to lift up and into downward facing dog Once you are there You might try to float your toes Try to push into the balls of the feet a little bit more Push into the hands too Take a slow deep breath in A slow deep breath out And then use another inhale to look forward As you exhale Walk up to the top of your mat Once you get there Take an inhale to lift halfway up As you exhale Fold forward We're gonna plant our hands Our left foot's gonna come back We're gonna set up a lunge Now take a second here to set up a lunge That you feel balanced in If we can be holding on to something Maybe it's beside you, in front of you Maybe it's the ground We're gonna have our hands on the ground The back leg You can be in a deep lunge Or you could have your knee a little closer To be underneath the hip So a little less hip But maybe a little bit more balance Take a second to set up a lunge That you feel balanced in You feel good in You wanna stay here for a moment So I am just gonna have my block in front here Just for a little bit of extra support To hold on to Now we have options We don't have to do anything fancy We can enjoy some time in our lunge Or we might start by lifting our toes Of our front foot Pushing into the rest of the foot Holding on to whatever you need to hold on to If you're lifting your toes See if you can relax your hips a little Relax your shoulders a little If you're lifting your toes They might come down Your foot might be flat Your toes too And then maybe We can try to hover our heel Now it might not lift But if you just push into the ball of your foot A touch more than into the heel You might feel a whole lot of sensations Built through that leg The heel, it may take flight It might It might not Whatever feels right Whatever that heel wants to do Do that And then take a second To check in with your hips And the knees And the shoulders Relax And if you have your heel lifted Or if you're simply pushing into the ball of the foot A little bit more than that heel You start to relax that foot down Try to level out the weight Just kind of push into that foot completely Take a moment in your lunge No fancy business We can send our hips back a little Just to give the hip a moment To reset a little length Through that front leg Maybe you want to point your toes up Or relax the ankle Or point your toes down Just a little half split We are gonna be bending back Into that front knee So back into our lunge You might tuck your back toes And lift your knee But take an inhale Just to look forward We're gonna exhale Our back foot to the top of our mat again However you need to get there Take an inhale for a half lift As you exhale, fold forward Take another inhale for a half lift Lengthen your spine As you exhale, fold This time let's plant our hands again We can take our right foot back Start to set up your lunge So maybe you're lifted And holding on to something That's a little higher Than tipping forwards And being closer to the ground That's totally fine Maybe sometimes the wall Actually works great And then you can decide How deep are you in your lunge Are your hips over your back knee Are you a little bit further than that So find your lunge Most importantly And then you can decide Are your toes in a certain limit Push into the foot Maybe lift the toes Lift the hips Soften through the shoulders Your toes are lifted Relax them down If you want to start to push Just a little bit more Into the ball of the foot Like you want to lift the heel It does not have to lift You can feel a whole lot different Just simply pushing a touch more Into the ball of the foot Now maybe the heel does lift But maybe it doesn't Just be somewhere Where you can soften your hips a little Your shoulders Your forehead too Hold on to whatever You need to hold on to And if your heel is lifted or not But if you're pushing Into the ball of your foot Let's try to just level everything out In that left foot Push into all four corners of your foot Equally as best you can And then the hips can start to go back We can lengthen through the front leg Forget about that right hip for a moment Find your half split Maybe toes are pointing up Down somewhere in between And I guess some are Bending back into your front knee When you're ready Back into your lunge You can start to Tuck those back toes under If you do want to lift your knee up And then use an inhale To gaze forward to touch Exhale Bring your back foot To the top of your mat With an inhale Lift halfway up Exhale Fold forward Inhale Take another half lift Exhale To fold back down Use an inhale To come all the way up To standing Reach up Stand tall And as you exhale Let your arms fall down to your side Maybe you want to add a shoulder roll in Maybe not But we are going to stay standing And we are going to widen our feet And kind of come into a wider squat So you can take your feet as wide as you want to Toes pointing out a little bit Take a bend into the knees Keep the chest lifted So maybe your hands are on your hips Maybe you are reaching out But we are just going to do the same thing here So you can have your knees bent as much as you like They could even be on the straighter side of things But we are going to start with our toes Maybe our toes will float And we will push into the rest of the feet And then maybe we can bend the knees a little bit more Feel the hips a little The legs warm up Turn on Now if your toes are floating You can relax them down If you are in a wide squat here You might want to straighten your legs for a moment Relax for a second A little shake even Now we are going to try to float our heels We are going to do one foot at a time So you can be straighter through the legs You can be bent through the legs Let's start with our right heel though You might push just a little more into the ball of the foot The heel might not actually lift But it might You can bring that heel back down And you can start to switch to the other side A little push into the ball of the foot Maybe the heel lifts Maybe it doesn't Bring that heel back down Relevel yourself You want to straighten the legs Take a little shake Do that One more chance here You can do one foot And then the other Or you could try to do both heels this time Maybe they lift Maybe they don't Take your time Breathe Relax your hips Relax your shoulders And your forehead Your heels One or both are lifted Any amount Bring them down Lengthen the legs Maybe a little shake the hips You can heel toe or step your feet a little closer Or all the way together Find the top of your mat if you did turn like I did Maybe a further shake of the legs if you'd like Roll the shoulders back and down And then take a big inhale as you reach up Exhale, four Come all the way down Inhale for a half lift And exhale to fold forward We're going to plant our hands And step our feet back Into our downward facing dog So you can bring your feet together now You can lift your heels up And then slowly bend your knees And maybe you end up back in your toe squat Or your tabletop toe squat You can send your hips back towards your heels Now if you want to hold on to something To maybe lift our knees off of the ground Move closer to your wall, your table Or bring your block closer to you maybe Just optional You can keep your hands on the ground You can sit back on your heels and stay here Knees on the ground Or if you wanted to push into something To float the knees You could float your knees And if you're going to do that You can take a second to try to drop the heels Towards the ground Stretch the ankles a little bit So that would be your ankle stretch And then if you lift your heels higher Staying on the balls of the feet That would be more of a strengthening Of the ankles Now you can continue to hold Whatever you're holding If you are lifted with the knees Or you could even let go And then the same thing You could try to drop the heels Towards the ground Maybe you have to lean forwards Counterbalance And then maybe as you lift the heels higher You have to pull the shoulders back a touch To counterbalance And all just for fun And for our ankles We're going to bring our knees down If they happen to be lifted Same thing with the hands Bring them to your mat again Bring them all the way to the ground again Come into just a nice tabletop Where your toes are no longer tucked under Your knees are hip-width apart Shake it out a little Give your hips a little bit of a sway Side to side And then we're going to slide our right knee forward So slide the right knee forward Take a moment to maybe sit back on the right heel We are making our way to a full pigeon But you might start with your right heel Underneath your right glutes You could stay here Or you could move your right foot to the left For your full pigeon Sinking into the hip Lifting up through the chest Few more moments here If you wanted to lean forwards Whether you're sitting on that right heel Under your right glute Or if your foot's kind of in front of your left hip You might lean forward Now if you wanted just to wake up your back leg a bit You can or you can skip this But you might try to tuck the back toes under At that left glute Just tuck the toes Leave your knee on the ground A little extra stretch for those toes Cause you haven't done that enough today And then check in Can you still soften through your hips Your shoulders, your forehead And if you did tuck your left toes under Come back to the top of the foot Relax that leg a little bit more And if you are leaning forward You can lift up again Push into your hands We're going to come back for tabletop So you might want to tuck your back toes again And then bring your right leg back into your tabletop Take a little bit of a sway through the hips Shake it out a little bit Eventually the left knee Is going to be sliding forwards though Starting with that heel Just right underneath the glute Or as close as it can be And the chest lifted to start Trying to sit on that heel Maybe you're going to be staying here Maybe you're going to scoot the foot Towards the right side a little bit So you can sink further into your hips Into your pigeon And pushing the ground away And we can stay here Lifting through the chest We could lean forwards a little bit And maybe you'll be tucking your right toes under Still trying to relax through the leg a little bit Just a little stretch of the toes though If you can keep your knee down And then try to soften through your hips again And if you did tuck your toes You might come to the top of the foot And relax through that leg a bit more And stay for another breath And then you can lift your chest If you're folding forwards You can plant your hand Maybe you'll be tucking your toes again And then push your way Move your way back into tabletop And maybe add a sway through the hips Shake it out a little bit We can start to cross our ankles though And take a seat Just bringing our legs in front We can start with a little hug of the knee Maybe a rock side to side And we are going to be leaning back So we can bring our hands behind us Your fingers maybe if they can point away from you Point them behind you away from you You can bring your hands wide You can bring your hands as close together as you want A little lift of the chest though Pull the shoulders back If you feel like your hips need to slide Just a little further away from your hands They can do that too And try to squeeze the shoulder blades together a little A bit of a lift through the chin Maybe you're looking up Maybe your eyes are actually close Okay, so we're going to hold it here for just a moment I want you to notice your legs But keep lifting the chest And keep lifting the chin a little bit So your feet, they can be as close together As you want them to be Your knees might be bent Feet planted You might take this opportunity to float your toes If you don't want to lift your chin You can look to your knees You might be lifting your toes And then you might bring your toes down And you might try to lift your heels A little push into the balls of the feet You can do one, you can do both And then if you need to reset And re-lift up through the chest Maybe the chin You have your heels lifted You might be bringing them back down Chin as well You might be looking to your knees again And then if we can start to lean forwards Take the weight out of the hands Just going to walk your hands a little closer together Maybe you can wrap your arms around your legs Give them a hug Maybe a rock side to side And then we're going to be slowly laying down on our back So if you want to join me in a very slow descent Keep your knees bent You can have your feet hip width apart or together If your feet are together Try to give your knees a little squeeze together Now we're going to be rounding the spine a little Trying to lead with the low back to lower But we might lift our toes And start to roll our way down And once we get halfway We might pause here and drop the toes And maybe float the heels And then just kind of round the spine Pull the belly in and slowly keep lowering and lowering Until you get all the way to the ground And then your heels can relax too Your feet can be flat And if your legs are kind of halfway to being straight Let's walk the feet in closer So that our knees are nice and bent Our feet are planted on the ground And we might start to sway Sway the knees side to side This can be a very small movement Or you could get the hips involved You could kind of lift You could lift your right glute off of the ground As your knees sway over to the left And the left glute could lift as your knees go to the right And this could be, again, as big of a sway Or as small of a sway Maybe no sway at all If you go for the sway I just like to try to keep things smooth and slow The next time your knees come back up Keep them there And replant your feet about hip-width apart Knees bent, feet planted Your arms can find your side We'll just lift our hips up once Push into the feet Lift your hips Bring some length into your hip Flexors for your bridge Squeeze the glutes, the quad Draw the belly in a little Relax your face Stay lifted for just another inhale And as you exhale Let your low back, your hips Come all the way down to the ground You can either keep your feet planted Or you can hug your knees to your chest Maybe swaying side to side Rocking side to side You could take this into happy baby Bringing your knees out wide Reaching for your feet Maybe rocking side to side You do have your feet out wide Might let them fall back together Your feet can stay floating or on the ground But you might be making a diamond shape with your legs Maybe you can get the soles of your feet to touch one another Knees out wide If you're floating your feet You might be able to hold the feet And hug them in a little Get into the hips Maybe you'd rather hold onto your knees Or again, have your legs on the ground You do have your legs in a diamond shape You might start to bring your knees back together Whether your feet are on the ground or still lifted Maybe rocking side to side a few more times Now if your feet are lifted still Let's bring them down We'll keep our knees bent, our feet planted Just gonna lift up and onto our forearms Unless you'd rather stay on your back flat But if you come onto your forearms See if you can bring your hands Either beside your hips or under your hips For your fish pose So maybe scooching the elbows a little closer together Underneath your back and chest A little lift of the chest A little lift of the chin Now you can start to bring your head All the way to the ground But maybe it touches You might have to adjust your hands If they're under your hips But you can bring your head all the way down Lift the chest comfortably Notice your leg Maybe your legs are together Maybe you'll send your legs out long Point your toes Squeeze them together a touch Maybe you'll push into your forearms a little Just to lift the chest more Maybe you're resting on the back of your head Maybe you can rest on the crown of your head And look above you Past your mind Look above you Maybe I should say behind you And then if you've got your chest lifted up Take just one more inhale And as gracefully as you can And as you exhale Try to bring your chest down You might want to bend your knees So that you can take your arms Your hands out from under you Bring them out to your sides Maybe you'll keep your knees bent for a moment Add a bit of a sway side to side Maybe you'll be sending your legs out long again And your feet wide If you can spread your fingers Give them a bit of a wiggle Stretch your palm Turn your palms to face up If they aren't already Resting the top of your hands on the ground The fingers might start to curl As you stop moving them around Finding some stillness throughout your body You are moving around For almost the entire class Find your breath And slow everything down And slowly start to deepen the breath Wiggle the fingers again Maybe the toes Your hands might lift above the chest You might interlace your fingers And push your palms up and away And then maybe lower your arms to the ground Above the head Beside the head Take a nice big stretch And bend your knees one leg at a time Before you roll over And finding your way up to a comfy seat When you're ready Maybe bring your hands together And call some practice to go Thanks for joining me today Enjoy the rest of this beautiful day Until next time Namaste