Rachel Pichler Yoga 2024.06.27 【Rachel Pichler Yoga】現場錄音｜全身伸展｜50分鐘

Hello everyone, welcome back This is a live recording of a 50-minute full body flexibility practice I just use my bolster today And my lovely guests Find some space to move And let's get started Very much looking forward to this class So if you want to lay down on your pillows We'll lay down to start Slow down A little bit here Had a nice busy morning So Excited to be still So find your way Lay on down Maybe making a diamond shape with your legs Maybe bringing your arms out Nice and wide too You can wiggle your fingers Wiggle your toe Maybe even your hip Maybe even the shoulder Find a place where you can relax To scan your body All the way from your toes To your leg And to your hip Take a slower deeper breath in Maybe feel your belly Your chest expand Relaxing Softening through the shoulder All the way down the arms To your fingertips Just feeling your breath Maybe opening your mouth Ever so slightly To relax through your jaw And your cheek And soften Your forehead And as we settle in a little bit more Just feel every part of you That's touching the ground Or your props beneath you Let all those areas of your body get heavier Letting go of your day Of your week Let's stay just like this For maybe three or more breaths You might breathe a little bit slower and deeper You might not put any effort into the breath at all Just notice the movement of your belly The rest of you stay still Whenever you're ready to bring some movement back in You might start with your fingers and your toes You might even roll the chin a little side to side If you're resting on something that allows you to do so Move your legs a little bit more eventually Planting your feet on the ground And maybe just press your toes down a little bit too And then if you are laying on top of something You can take it out and slide it off to the side We'll lay flat on our backs for a moment And you might hug your knees to your chest You might even rock side to side You might even give your toes a little bit of a wiggle too And checking in again with how you're feeling today The breath Also your body Also your mind, your thoughts Slow down Now I was thinking of coming up into tabletop But sometimes Bo makes me have to switch some things around So let's just stay on our backs a little bit longer We are going to find figure four from here though So your right foot can rest on top of your left leg You can keep your left foot on the ground Or you can lift it up Maybe giving the legs a hug towards the chest Maybe even a couple ankle circles with the left foot Couple circles in one direction Couple in the other And maybe even taking a little flex of both of the feet And a gentle press of the low back into the ground Take just one more inhale Releasing the legs down as you exhale Your feet can find the ground Your legs can uncross Maybe add a little sway side to side If you need a longer break Take it or take your left foot and rest it on top of the right leg Maybe you don't need to lift your right foot up into the air To feel that left hip and glute But you can if you want to Maybe some movements of that right foot and ankle Some circles, switching direction Maybe a gentle press of the low back into the ground And maybe a little flex of the feet Take just one more inhale here With the exhale you can release your legs down Your feet to the ground Maybe a sway of the knees side to side You want to hug your knees to your chest You could do that too And then deciding If you want to roll to one side or rock forward But we're going to meet on our hands and on our knees Find your tabletop And feel free to give the hips a little bit of a sway side to side Once you get there Even spread the fingers wide Maybe move the shoulders a little bit So we're going to move into a side stretch Let's start on both of our knees Reach our arms forwards And then over to the left side Go as far to the left as you can go Without moving your knees Walk your fingertips away Lengthen your arms as much as you can And then start to drop the upper body down The head down We're not going to be here very long Just take a breath or two Now you can stay actually If you want to stay on both of your knees But we're going to do the same thing with the upper body And maybe we'll send our left leg out to the side So if you do want to lift back up And bring your hands back in front of you To take that left leg out to the side And we're trying to do the side stretch So we haven't actually done this one together before Push that left foot into the ground Reach the arms forwards a little Walk them off to that left side a little And then you might end up on the forearms We're not trying to reach the foot We're trying to walk a little further than that So it might get a little weird But maybe you can walk those fingertips A little further away and then Is it too weird and too much Or can you stay And let your upper body get a touch heavier And maybe your right arm is a little straighter A little longer than the left one That's okay Feel a little love through that right side body And the right arm for sure Now take another breath And especially if you have your leg out to the side Be gentle, be slow As you start to lift And bring your hands back in front of you And maybe push that left foot into the ground A little bit more But then just slide your leg into If you brought it out to the side And you can shake it out a touch Just turn to face the other way For the other side But let's start just on both knees So we can think about the upper body A little bit more first Hands going towards the right side Maybe walking the fingertips Away, away, away Letting the upper body melt down And maybe this is enough for you You wanna stay on your knees If the leg out to the side Just made things a little bit too weird But if you did Wanna back in front So that that right leg can come out to the side And press into that foot Start to let the upper body back over Towards the right a little But away from the foot Walk those fingertips Maybe the forearms come down first Maybe you slowly lower A little bit more And a little bit more Just find your breath Nice and slow Using an inhale to lift again Taking your time Take your time Bring your hands back in front of you Push that right foot into the ground If you've got it out to the side And then you can slide that knee in again Back to your tabletop Maybe shake it out a little bit We're gonna be bringing our legs in front of us So you can take a seat Now if you do like to use a strap You can use a strap But the right leg's gonna go out long Our left foot is gonna start on our inner thigh You can point your toes up Or you can add your strap to your foot Lengthening through your spine Let your eyes flow Maybe you stay nice and tall through the spine Maybe you start to tip forward Feel the length through the leg Now if you wanna focus on lengthening the right leg You can stay as you are And if you wanna stretch your left ankle a little bit While we're here You might lift up again And if we can take our left foot from our inner thigh And kind of rest the outer edge of that foot Kind of on the inner thigh Kind of towards the top of the thigh Bringing that foot maybe a little closer to the hip crease Maybe it's a little further away Show like a lengthen through the outside edge of that ankle So if the top of your or the bottom of your foot is facing up You might feel that ankle stretch But you can stay tall now Let your knee tell you it's happy And if it's not happy Then bring your foot back to your inner thigh But you might point your right toes up again And you might even be able to pull forward again Keeping that left knee happy the entire time Just a couple extra breath here If you're still tipping forward We're gonna lift back up You've got your foot on top of your leg You can bring it back towards the inner thigh for a moment And then you can send that left leg out long completely If you wanna give the legs a little shake or hug your knees You can do that too Just switching sides though So left leg will go out long Right foot to the inner thigh to start Point those toes up maybe or add your strap Lengthen through your spine Your eyes closed maybe now And if you are gonna be tipping forward Just let your upper body go as far as it wants to go Enjoy a few breath here If you're thinking that your right knee would be happy With that ankle stretch You might be lifting back up And taking your foot Kind of more to the inner thigh Than the top of the quad Lengthen through the outer ankle Maybe part of your foot The bottom of your foot is facing up Maybe you're lengthening through the spine again Let your knee decide if it can be here Maybe you'll be tipping forwards a little bit too Maybe not Just a few extra breath If you are folding forward You can slowly lift again Take your leg or your foot back to your inner thigh Maybe to start And then take your leg and send it out long And shake things out a touch We're gonna come back over Onto our hands and knees though And from our tabletop We're gonna do just one hand at a time We're gonna be turning our fingers inwards today So you can take your right hand to start Maybe the fingers will point to the left Pointing Maybe you could go a quarter turn further than that I like to spread my fingers wide Connect your palms Then taking the bend Kind of out of that elbow a little bit too You could go even further But if things get a little unlevel Throughout your palm and your fingers Then you just come back a little bit To a place where you can ground everything Another breath on this side And you might take some quarter turns To make your way back Or eighths or whatever Slowly turn the fingers back So they're facing forwards Let your palm face up Take a counter strike That hand back down If you need a little bit more movement To wiggle the fingers Take a wrist circle or two You can do that too But then your left hand Maybe turning those fingers to the right Maybe spread them wide Connect the palm Maybe going just a touch further than that Maybe you can bend your elbow a little Then maybe straighten it And maybe you keep going a little bit more The rotation comes from the shoulder Keeping that elbow soft That palm and all the fingers connected And you can slowly Start to make your little movements To come back To facing forwards with those fingertips And take your counter stretch Palm up Come off of that hand Maybe some finger wiggles Flicks Some wrist circles if you want to We're gonna end up on our tummies though So when you're ready to do that Find your way onto your belly You might stack your palms And rest your forehead on top Once you're laying down You might take your hips For a little bit of a sway And just check in With how you're feeling so far So we'll be bringing Our left leg into a half crawl That knee out to the side That foot out to the side Keeping our bellies Our chest Our heads And arms Relax So find your half frog leg And I just want you to notice Your right leg Might be kind of straight behind you We might move it a touch Towards the right side So we'll keep that leg straight But we might Scooch it out to the right side So bringing space Between the feet So your legs might be off of your mat Or maybe you're just your toes Now your left leg can stay bent Or you could scooch that foot Out to the side further as well You could straighten that leg as much As you'd like Maybe heel toe Heel toe Maybe that right foot Moves out a little further too Maybe you're enjoying A nice half frog leg Without anything extra Now if you did bring some length Into your left leg Gonna bend that knee again Find your half frog leg again Now if you've got your right leg Off to the side a little bit Scooch it back as well So that it's back behind you Now we're just gonna take An extra peek at our left leg I want you to just to notice Where your foot is You can leave your knee And maybe move your foot Back in towards your right leg See if you can tap your inner leg With your big toe Without really moving your knee A little tree pose And then you can slide your left leg Or scooch it all the way back Back behind you Maybe your big toes Find one another Legs out long You take a little sway of your hip Side to side We will be switching Side Starting with just the half frog leg Right knee out to the side And foot as well a little bit But keep the bend through the knee to start Maybe the left leg Will scooch out to the left side too A little wider And if you wanna bring some more length Or send your right foot Further and further away You could add that in All the while Relaxing through the upper body Finding a nice stretch for the leg The hip We're gonna start with that right knee And just bend it again Find your half frog leg And then the left leg can come back too Back to where we started Straight behind you And then maybe we'll just take a peek We don't even have to look at the right leg You just move the foot a little A little point to the toe Leaving your knee where it is as best you can See if you can lightly tap your inner thigh With your big toe Maybe you have to move your left leg a little bit closer To meet it Find your tree And then relax Bring your right leg Out long behind you again Maybe big toes can touch Heels fall out Maybe even taking a sway of the hip And I want you just to bring your feet About mat width apart We're gonna try to point our toes Out to the side And connect the inner edges of the feet To the ground So kind of flexing the feet Toes pointing out to the side You can take your feet as wide As you need to And you might even start to Scooch things together And see how close you can bring your feet Still trying to touch Those inner edges of the feet together Maybe the heels lightly touch And then just relax Rest on the top of the feet again Give your hips another sway Side to side Shake it out Let it go And then bring your hands Under your shoulders And push yourself up Onto your knees again Back into your tabletop If you want your pillow For your puppy dog stretch You can grab it Reaching your arms out in front Maybe spreading the fingers wide And melting your chest Your forehead Or maybe your chin Stay for another breath or two And then you can slowly lift The hands and the shoulders Maybe a sway We'll be meeting in child's pose And if you have a pillow That you could slide under your belly Your chest and maybe your chin Rest your arms somewhere comfy If you're resting on one cheek I'll let you know when to switch sides And softening throughout the shoulders Letting your upper body be heavy If you are resting on one cheek You can switch to the other side Take another breath Maybe you can start to move Start to lift If you're laying on a pillow You might slide it to the side Might come all the way into tabletop You can stay on your hands and knees Or you could sit back on your heels But let's just bring our chin Towards our collarbone a little bit Let your head be heavy You might go for a head roll Neck roll From one shoulder Over to the other Moving with the chin Coming back down towards the collarbone And then slowly lifting your head And we can turn back over onto our backs So slowly lay on down Maybe hugging the knees Or keeping the feet on the ground But if you want to sway side to side We'll be going into a twist So if you do want your pillow on the left side You can keep both of your legs bent Or you can straighten the left leg Take the right knee across And over towards the left side Maybe rest your right leg on your pillow Adjust your shoulders Find your twist Breathe just a little bit deeper Stay for a full breath Letting an inhale Bring you out of the twist Lie on your back Feet to the ground Maybe a sway on the knees side to side If you're using your pillow You can take it to the other side Whatever your twist is going to look like today If you're going to straighten the right leg You can bend the left one To bring your legs over to the right Adjust your pillow if you're using it Adjust your shoulders One last full breath On this side Letting an inhale Bring you out of your twist Maybe hugging your knees again Sway side to side If you need happy baby Or anything else If you're ready for Shavasana You can find your way there Allow your body to be still Heavy against the ground But soft at the same time Try to wiggle your fingers Your toes Moving your arms above your head To take a nice big step Eventually bending your knees So that you can roll over To one side And find our way up To accompany Maybe bring your hands together And some more length into your spine Do some practice You guys, thank you so much for joining us today And have a really lovely weekend Namaste