Rachel Pichler Yoga 2024.05.02 【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 請找一點空間移動 也許找個可愛的朋友 讓我們開始吧 今天我們先坐下 坐在舒適的椅子上 你可以先把手放在臀部或膝蓋上 讓雙眼靠近 當你準備好時 把肌肉伸進你的肚子裡 然後深呼吸 再一次 深呼吸 再一次 深呼吸 可能坐得比較高一點 放鬆 我們先把手稍微移動一下 我們要把手放在頭上 你可以把手指放在肩膀上 讓你的手臂靠近肩膀 可能用手指拉一下 讓肩膀更廣闊 如果你的手臂可以放在頭上 可以把手臂稍微移動一下 然後你可以留在這裡 手指可以互相拉近 你可以繼續把手朝著肩膀 也許你會抓住肩膀 也許你不會 你只需要一分鐘 把肩膀拉得更廣闊 如果你嘗試把肩膀拉得更高 或許你可以把頭放在手臂上 讓你的肩膀離開耳朵 閉上眼睛 如果你能把手移到頭上 甚至把手臂移到背部 你的頭想要穿過你的手臂 你可能會感覺到你的肩膀更廣闊 如果你抱著你的肩膀 我們要把手臂移開 也許我們可以把手指交叉 雙手放在地上 形成一個彎彎曲曲的形狀 然後輕輕地拉著手指 讓你的肩膀離開耳朵 用手指的長度 然後放鬆 把手放到你的腿或臀部 然後把肩膀移到背部 慢慢打開雙眼 如果還沒打開 我們會移到桌子上 放在雙手和腿上 請把時間放在這裡 把手指放在地上 可能把腳稍微向旁移動 然後用吸氣 開始把肚子移到地上 把肩膀移到肩膀 吸氣時圍繞肩膀 把肚子移到地上 把肩膀移到膝蓋 再吸氣 把肚子移到背部 把肩膀移到地上 吸氣時圍繞肚子 把肚子移到膝蓋 把手伸進去 圍繞背部 再吸氣 往下移 把肩膀移到臀部 吸氣 圍繞 把地面移開 讓呼吸帶你回到平靜的位置 你可以將腳踝靠在地上 把膝蓋向下移動 在這裡休息一會 稍微踏腳幾次 把手伸進去 深呼吸 看看你今天感受如何 身體的各個部位 給你帶來更多訊號 注意 再深呼吸 深呼吸 然後用深呼吸向前看 當你呼吸時 將腳踏在膝蓋的頂端 當你到達這裡 你可以深呼吸 半蹲 深呼吸 讓我們來到站立姿勢 你可以把手伸進去 深呼吸 把手伸到旁邊 如果你想要肩膀移動 我們會保持站立姿勢 開始把手伸到頂端 或許把手指交叉 讓他們有一點拉扯 他們可以伸到頂端 雙手朝下 或許在彎曲的形狀 讓你耳朵的肩膀 站得很高 用手指拉扯 你可以站在這裡 你可以嘗試把手 朝著你的肩膀移動 把手伸到最近 如果你發現他們 在你面前 你的手臂 或許他們可以 在你頭上 甚至在你背後 輕輕地 把腳伸進去一點 感受你的肩膀 放鬆你的肩膀 或許把手 朝著你的肩膀移動 你的肩膀 在這裡感覺如何 你的肩膀 在你的手指 或你的肩膀之間 把手移到後面 把手指交叉 讓他們有一點拉扯 再深呼吸 然後讓你的手 朝著你的肩膀移動 或許你的手指 然後深呼吸 讓你的手 朝著上面移動 深呼吸 向前抬起 深呼吸 把肩膀升到上半身 深呼吸 向前抬起 深呼吸 向上抬起 深呼吸 把你的手 朝著你的肩膀移動 如果你想要 深呼吸 向上抬起 深呼吸 向前抬起 All the way down Inhale Half lift Exhale Fold again Inhale All the way up Reach up Stand tall Exhale Let your arms come down to the sides One more shoulder roll if you want it And a big inhale as you reach up Exhale Fold forward Inhale For your half lift And exhale Let's fold forward Let's plant our hands this time And step all the way back Into downward facing dog Push the ground away Send your hips nice and high Let your chest and your head get a little bit heavier Breathe Slow deep breath Maybe a little pedal of the feet Feel the ankles Feel the calves And then using a big inhale Let's look forward again As you exhale Walk up to the top of your mat Inhale For a half lift Once you get there And exhale To fold again We're gonna plant our hands And take just the left foot back Drop your heel down We're gonna lift into a warrior two So you can adjust your feet Add your arms Reach one in front, one behind Bend a little more into your front knee Push into both of your feet Maybe your palms can face down And fingers can spread out wide Maybe you're looking forward Maybe you're looking to the left Take a moment Let your shoulders fall from your ears Feel your legs turn on Wake up Awesome, Ricky guy With an inhale We're gonna start to straighten our front leg Our arms are gonna float up above us You can interlace your fingers You can give them a little pull Push into the feet Take a moment Legs on the straighter side of things And then let your arms come back And your front knee bend again Back into your warrior two Maybe your front knee will bend a little more Spread your fingers out wide again As you straighten your front leg again You can interlace your fingers You could go for the elbows Legs on the straighter side of things Look towards the left side Keep your chest open towards the left side Push into your feet Into your toes Just another inhale So you exhale back into your warrior two Arms reach out Bending through the front knee Take just one more breath in And then as you exhale We're gonna come all the way down into a lunge If you can cartwheel slowly gracefully Turn your chest Bring your hands down So that you're in a lunge Take an inhale To gaze forwards a bit And exhale Bring your back foot to the top Inhale into a half lift Exhale Fold forwards Plant your hands Step both feet back Into your downward facing dog Pushing the ground away Breathe slow Breathe deep Maybe a little pedal of the feet Let your head and your chest Get a touch heavier And then with another deep breath in Start to look forward Exhale Walk your feet to the top of your mat Inhaling for a half lift Once you get there And exhale to fold forward Planting your hands Our right foot will come back Drop the heel down Start to lift the upper body Set up your warrior two Take your time Cause we're here for a little bit Nice wide stance Balance strong throughout the legs Add your arms Maybe the palms can be down Fingers spread wide Maybe it's better for the neck To look to the right Maybe it's okay to look forward Feel your feet Your toes push into the ground Feel your hips As you bend into the front knee A little bit more Your shoulders stay soft Falling away from your ear Awesome You guys with the next inhale you take You can straighten the front leg Continue to push into the feet Our arms can float up You can interlace your fingers A little pull on them And then as we start to bend that front knee again Let your arms come back down Into your warrior two Reset right back to where we were Maybe a little bit more of a bend in that front Feel your hips Take another inhale Straighten the front leg again Lift the arms up Maybe this time going a little further Towards the elbows Maybe going all the way Legs on the straighter side of things though Gaze to the right side now Keep the chest open to the right side Push into the feet Let your shoulders fall from your ears Keep the balance Keep the breath Awesome work you guys Stay for an inhale Let the exhale Bring your arms back down And bend your front knee Spread the fingers wide Reset your warrior two Feel your leg Soften your shoulders Take one more inhale As you exhale You can start to cartwheel Or just lower the upper body The hands to the ground As gracefully as you're able to do so Take an inhale to look forwards a bit Once you're in a lunge Exhale Bring your back foot to the top of your mat Take an inhale for a half lift Exhale Holding forward Planting your hands And stepping all the way back And into your downward facing dog Let's stay for a nice big breath in And as you exhale We're gonna lower our knees Down to the ground Into tabletop You might take a little sway Through the hips Side to side So either from here We can go down into child's pose For a few breaths We can stay in tabletop With maybe a sway of the hips Side to side If you wanna widen your knees And send your hips back to your heels But continue to sway a little bit Side to side You can do that A little bit of movement In your child's pose Push into the hands Maybe a little sway of the hips Or just be still And if you are in child's pose You can stay a little longer If you are just sending the hips back to the heels And swaying You can slow down that movement We're gonna lift back up And into our tabletop So just bring your knees in If you brought them out a little bit more We're gonna reach our arms forwards In front of us And then come down Maybe onto the forearms So we're kinda reaching forwards Kinda getting ready for puppy dog But we might lift our hands up Bringing the palms together Lifting the hands off of the ground Pointing the fingers straight up Behind the head maybe Let the chest get heavier Feeling the shoulders Your puppy dog stretch With maybe the hands lifted There's one more breath here Take your time to bring your hands back down If you do have them up Let an inhale Help you lift your chest all the way up Come back into your tabletop Maybe a little sway through the hips Now we're gonna sit down You can sit how you would like I want your arms to be free And available to move though If you wanna join me in a toe squat You can join me in a toe squat Or a different seated position Where you can have a long spine And your arms can be free We're gonna be reaching our right arm up The hand is gonna try to find The top of our shoulders Maybe it's the back of the head or the neck And then our left hand Is gonna hold that right elbow And you can just forget about your feet If you're in a lovely toe squat Feel that right arm and shoulder Lengthen through the spine The shoulders fall from the ear One more breath on this side And if you are seated in a way Let's let our arms go But if you are seated cross-legged You might wanna cross your legs the other way If you're seated in a way That you can switch directions You can switch it up a little If you're good to stay in the toe squat You can, you can flip to the top of the feet too Our left arm is gonna reach up though Bend the elbow, rest the hand Find your neck, the top of your shoulders Hold your elbow Your right hand lengthen through your spine Breathe deeply Especially if you're in that lovely toe squat Relaxing through the forehead Maybe smiling Awesome, you guys One more breath on this side And then slowly release your arms And you might end up coming to the top Giving those toes a little bit of a love tap Against the ground, a little bit of shake If you aren't in tabletop already You might start to make your way there We will be tucking our toes And lifting up into downward facing dog So when you're ready for that Maybe still feeling some sensations Throughout the toes, the feet Push the balls of the feet into the ground Let the heels get as close as they can to the ground too Maybe that means you're pedaling your feet One at a time Pushing into the hands Lengthening through your arms Push the ground away Take a nice big inhale Look forward As you exhale Walk your feet to the top of your mat Once you get there Inhale into a half lift As you exhale Fold forward Take an inhale To come all the way up to standing As you exhale Let your arms fall down to your side Shoulder roll if you want one Now we're gonna stay standing And do just a little bit of balancing If you do need to move To be close to something to hold on to Repose A couple of different things We can do with our arms So you can hold something You can stand on your right foot to start Place your left foot where you want it to be Maybe it's on your calf, your inner thigh Maybe it's just above your heel And your other toes don't meet the ground Maybe it's a little further to the side So you can reach your arms out wide Maybe holding on to something You could let the arms float up above Maybe you'll go for that interlace of the fingers A little pull on them Stretch those finger mounds Maybe go a little further And hold the elbows Trying to peek your head through the hole That your arms may be making Letting your shoulders fall from your ears Finding your breath Finding your balance So many things to think about Really the day has no choice But to just float away for a little bit So whatever you're doing with your arms You can start to release them Maybe all the way down to your side Bring your foot to the ground Lift it up Give your legs a little bit of a shake And then just switch sides Left foot, right foot Hold on to something Or not Find your balance Let your branches, your arms help you Maybe they float and float and float Do a little interlace A little pull on those fingers Maybe the elbows A moment to breathe Let your shoulders fall from your ears Have some fun Press your foot, your toes into the ground To help you balance And then you can let your arms Start to make their journey back down to your sides Lift it up above you And eventually your foot That might be lifted up too Can come to the ground Shake it out a little bit You can find the top of your mat If you did move somewhere else Roll your shoulders back And then with a big inhale Reach up Exhale Fold, forward Inhale As you lift halfway up Exhale to fold again Planting your hands Stepping your feet back And into your downward facing dog Push the ground away Send your hips high Try to drop those heels towards the ground Just a little more Maybe it's one at a time A little pedal of the feet Take a nice big inhale As you exhale We're gonna bring our knees back down Back into our tabletop Where again you can sweep it You could go into child's pose And be still for a few moments You could add some movement Into your child's pose If you wanna feel the hips a little bit more You're doing the sway Or you're not doing the sway Knees wide And maybe the feet a little wider Sending the hips back You can definitely keep the chest lifted here And just add a little movement If it feels good You can stay a little longer Where you happen to be We will be meeting in tabletop Eventually Slow down in a sway You can bring your knees back in Under your hips Back into your tabletop We're gonna start to slide our right knee Forwards We've done this a few times lately Where we sit on that right heel If you prefer this to pigeon You can sit on that right heel Or try to sit on it If you wanna join me in pigeon though Bring your foot in front of your left hip Lift your chest a little bit higher Pushing into the ground Softening throughout your hips That right leg You can stay lifted throughout the upper body You can start to fold forward Maybe we can come like halfway Maybe onto the forearms Maybe you're on your hands still But a little tip forward And if you just feel like Your back leg can move a little bit Try to just tuck your back toes under Maybe hover your back knee A little squeeze of that leg Just a little hover that back knee And then rest it down again Untuck your toes Rest on the top of the foot And then relax that back leg You can stay folding if you're halfway You could go a little further than that Wherever you happen to be Focus on your breath A deep stretch for the hips Letting your shoulders fall from your knees I'm going to get us to stay Just a little bit longer in this pigeon If you'd like to come out of it now You can But if you want to move just a little bit While we're here These last few moments You might come to that halfway point So maybe it's your forearms Maybe it's kind of your hands That make your tipping forwards just a little Now I'm going to come up onto my hands And I want you to push the ground away Into your hands a little bit Like you're trying to kind of Lift your upper body off your front leg Just a little push Still relax through your right leg You can try to tuck your left toes again Your back toes You can try to push the ground away Into that back foot Maybe the knee will hover again And then push a little more into your hands A little more into your back foot And try to keep your right leg soft You can pull your belly button in a little Let your shoulders fall from your ears Equal parts work as relax as possible Now if you're being kind of active here Pushing through the hands That back foot Let your knee come down If it's up Rest on the top of the foot again Start to stop pushing into the hands Maybe let your chest get heavier Just for a moment Let everything get soft And then we can start to lift We can lift all the way up You can start to push into your hands again Maybe you can plant your hands Preparing for your tabletop Maybe you can plant your hands Spread your fingers wide Maybe you can tuck your back toes again And as you lift your knee And push into your hands Maybe you can slide your right knee back And come into your tabletop A little sway through the hip If you'd like Notice how you feel What you feel And where you feel Because we're here for a bit of time Feel free not to rush into the other side If you would like to start to slide The left knee forwards then We prefer to sit on that heel You can do that You want to bring that foot In front of the right hip this time To start resting on the top of your back foot We'll add that adjustment in in a moment Think more about your upper body Lifting the chest And push into the ground Giving the hips a chance To get used to this place Maybe you'll stay lifted longer Or the whole time Maybe you'll try to fold Halfway-ish down Maybe to the hands Maybe to the forearms Maybe as you tip forwards a little bit though The back leg feels a little lighter You can tuck the toes And maybe lift the knee Give that leg a bit of a squeeze And then just come back down Rest the knee Flip to the top of the foot Relax your back leg more You can stay where you are with the upper body Or you can get heavy Maybe rest your forehead on something Breathe softness into your left leg If you did want to come into That kind of half-tip forward Maybe on the forearms Maybe the hands Kind of reaching forwards a touch Trying to push the ground away Still trying to soften through the left leg Maybe tucking your back toes again Maybe letting that knee hover Push into the hands And maybe that back foot Relax your left leg still Let your shoulders soften Your ears as well You have your back knee lifted Let it come down Rest on the top of the back foot again Relax that leg more Maybe letting your upper body Tip forwards one more time Let the arms do nothing To hold you up Just a breath here And then we can move again We can lift all the way back up Into our tabletop So you might start to plant your hands Where you think they might be Spread the fingers wide Maybe tuck your back toes And lift the knee And then push into all three of those things To maybe slide that left knee back A little more smooth Into your tabletop Take a gentle sway through the hips If you would like We are going to sit down Cross our ankles Bring our legs out in front of us And start with a hug of the knees If you want to Squeeze a rock like a stump Your left leg is going to be going out long Your right foot can stay on the inside Of your left leg Or it can cross over top You can keep your left leg out long Or you can bend it Getting ready for a twist though So you can hold your knee Lengthen through your spine Take a nice big inhale With the exhale Start to turn the chest Towards the right side Maybe taking your right hand to the ground Behind you Push into the fingertips Give your knee a little hug With your arm Letting an inhale Bring your chest forwards again So if your left leg is out long You can keep it there We are just going to try to drop our right knee Towards our left knee So maybe cow face Maybe half cow face Widen the feet a little Scooch the hips a little Just try to stack the knees On top of one another Bringing some length into the spine again You've got your left leg out long Just try to stack the knees Keep that leg out long Lengthen through the spine Maybe you will be folding forwards Maybe you will just stay sitting tall Feel the hips The glutes The folding Let an inhale Bring you back up We can unwind our legs Completely for a moment Maybe give the knees a hug Or a squeeze Drop side to side And our right leg Can go out long Left foot The inside of the leg Or it can cross over top Hold your knee Lengthen through your spine If you want to bend your right leg You can bend your right leg Take a deep inhale As you exhale Start to turn and twist towards the left Maybe hugging your knee With your right arm And maybe pushing the left hand Into the ground And use your next inhale To come back to face forward And then if we can try and drop Our left knee a little closer To the right one To the bottom one And keep your bottom leg out long You can keep it bent You can lengthen through your spine again And stay sitting tall Or you can tip over If you are folding forward And then you can release and inhale To come back up Unwinding your leg Give them one more hug or squeeze Maybe a rock Side to side And you get to lay down Finally You can make your way onto your back You might keep your feet on the ground Or you might hug your knees to your chest Maybe add a gentle sway Side to side If you'd like to keep your feet on the ground today You might end up in a diamond shape with your leg You are hugging your knees to your chest You might start to float the feet higher Maybe resting them on someone That might be close by in the way And hold your legs You could even slide your hands Underneath your low back Bring all the weight out of the feet Out of the toes You have your legs floating And on the straighter side of things You can start to bend the knees Again Maybe pull, hug them back in towards the chest Maybe you are able to interlace your fingers around your knees Give them a little pull And then if you still have your feet lifted We are going to drop them back down to the ground You can bring your knees together Just plant your feet on the ground Add a gentle sway of the knees Side to side Give your low back a gentle massage And then we have an option here to lift our hands Maybe above the chest Interlace them That gentle pull You want to bring your arms above your head To the ground beside you You could still do the pull of the fingers Or you could snug it up Try to grab your elbows again See how close you can get your arms to the ground Around your head You are holding your elbows a little closer to them Maybe sliding your arms apart Interlacing the fingers one more time A little pull on them Maybe starting to lift your hands off of the ground again Maybe your hands end up above your chest A little pull of the fingers Then you can relax your arms back down to your side Checking in with your legs You might widen the feet Widen the knees You might start to sway the knees side to side A little bit big Maybe so The knees will fall over towards the left and hover Maybe you'll bring them back up Sway a few more times side to side Trying to massage the low back And then letting your knees fall over towards the right side And maybe hovering there for a moment Lifting the knees back up A little extra sway side to side if you'd like And keep your feet on the ground Or you could lift them one more time Maybe keeping your knees wide, your feet wide If you want to end up in happy baby You could reach for your feet Try to push your low back down into the ground Holding on to your feet right now in happy baby Start to let the feet come back down to the ground And let go of them Maybe take one last squeeze of the knees And then truly letting your feet come to the ground as well If they're lifted up You can extend one leg out long at a time Your arms as well Finding your shavasana Whatever that is going to look like for you today With your eyes closed Start to notice your breath again Really love you Try to wiggle your fingers, your toes Deeper breath in and out Maybe starting to reach your arms all the way above your head Maybe take a good stretch Let your knees roll over to one side Maybe you can find your way up And into accompaniment Maybe bringing your hands together A little more length into the spine Got some practice you going Thank you for joining us today Have a great rest of the day Namaste