Rachel Pichler Yoga 2024.11.19 【Rachel Pichler Yoga】柔韌瑜伽｜全身流｜30分鐘

大家好,歡迎回來 這是你們的全身流動 找些空間來移動,我們開始吧 我們會開始在小孩的姿勢中 如果你想要過來 踏著你的腿 把腿伸展到很廣闊的位置 雙腿放在一起 把臀部朝著腰部移動 你可以用肩膀的旋轉 旁邊朝著旁邊移動 最後慢慢放鬆 把雙手離開你 開始把肩膀低下來 把頸部低下來 一直放鬆 把眼睛閉起來 深呼吸 吐出 感覺你的身體 每次呼吸都會稍微移動 開始掃描你的身體 注意你的感覺 你的感覺在哪裡 也許你可以調整一下 你周圍的一切 聽著自己的呼吸聲 繼續聽著這個聲音 也許你的一天會漸漸消失 也許你會深呼吸 讓這個聲音變得更大 讓我們停下來 再深呼吸一次 或兩次 然後開始移動 把頸部提起來 把肩膀提起來 把手提起來 然後移動到桌子上 伸出你的手指 或許把你的臀部 稍微向旁邊移動 然後用深呼吸 開始放鬆你的肚子 提起你的肩膀 然後你提起你的肩膀 向前看 再把手提起來 向後靠 嘗試把肩膀向前傾一點 深呼吸 把肚子提起來 把肩膀提起來 然後嘗試把肩膀 推向你的手 用深呼吸 把肩膀提起來 把手提起來 或許把手指提起來 但嘗試把肩膀提起來 然後慢慢把肩膀提起來 向下看 或許向前看 或許向下看 如果你把手指提起來 也要把肩膀提起來 讓肩膀變得重 然後用深呼吸再次提起 把手移到你的肩膀下面 回到桌子上 托起你的腿 提起你的膝蓋 向下靠 向前靠 你可能會踩到腳 幾次 伸直你的膝蓋 提起你的膝蓋 推向你的手 深呼吸 向上靠 再做一次 深呼吸 放鬆 再用深呼吸 向前看 深呼吸 向上靠 到你的肩膀的頂端 當你到達這裡 深呼吸 半蹲 深呼吸 向前靠 深呼吸 站起來 向上靠 深呼吸 把手放在你的肩膀下面 或許把肩膀提起來 你的左膝蓋可以開始浮起來 你的腳可以浮起來 膝蓋向前靠 在你面前 或許托起你的膝蓋 提起你的腿 或許站起來 或許你開始向前傾 這裡不長 但戰士三 慢慢控制 向前傾 腿放在你身後 或許向下傾 然後找回你的位置 看看你的腳 能否繼續浮起來 當你的腿向前傾 或許腿的球 向下傾 然後把腿放下來 把右腿提起來 或許這裡是你往前傾的地方 或許腿 往上傾 腿向前傾 站起來 或許伸出腳尖 往後傾 或許向下傾 戰士三向前傾 把後腿提起來 找回你的位置 慢慢控制 或許托起你的膝蓋 腿向前傾 然後腳的球可以向下傾 膝蓋也可以 讓腳稍微搖晃 或許用另一個肩膀 然後用深呼吸 向上傾 深呼吸 向前傾 深呼吸 向上傾 深呼吸 向上傾 深呼吸 向下傾 或許用另一個肩膀 站起來 左腿可以提起來 膝蓋可以向上傾 雙腳向前傾 或許向前傾 戰士三 試著摸地 找回你的位置 托起膝蓋 放下腳 放下膝蓋 轉向右 或許膝蓋 或許向前傾 戰士三 或許往後傾 摸地 找回你的位置 托起膝蓋 放下腳 放下膝蓋 轉向右 深呼吸 向上傾 深呼吸 向上傾 深呼吸 向前傾 深呼吸 向上傾 深呼吸 雙腿向下傾 好的 我們嘗試 用左腳 做一個很大的步驟 我們開始 用膝蓋 或許膝蓋 然後往前傾 我們嘗試把左腳 往後傾 在地板上 你可能會傾 戰士三 但我希望你嘗試把腳 往下傾 然後你可以找個午餐 如果你想找個不同的午餐 但 我們把肩膀抬起來 如果你想的話,請放下你的後腿 如果你的手臂 有空間 抬起手臂 或許你也要抬起手臂 好,我們現在 要回到原來的姿勢 所以你可能開始 讓你的手臂向下傾 你可能開始向前傾 嘗試讓你的後腿 往後傾一點 也許你要推一點 也許不太好 但也許你會戰士三 也許你再往下傾一點 然後也許 你可以往後傾 把腿抬起來 然後放下 雙腿向下傾 回到原來的姿勢 右腿可以抬起 腿 向前傾 戰士三是這個轉換 向前傾 嘗試讓你的後腿 往前傾一點 但也嘗試把腿 往下傾 所以你正在吃午餐 找個不同的午餐 也許把肩膀抬起來 也許向上傾 請放下你的腿 呼吸 我們都在不同的地方 我們都在做不同的事情 你需要什麼 如果你想找個方法 往前傾一點 啊 也許跳一點 也許不太好 把重心移動 找個彎彎的位置 戰士三 也許用手指按地面 然後找個方法 往上傾 把腿抬起來 把膝蓋往下傾 忘了剛才發生了什麼 把肩膀抬起來 深呼吸 呼吸 往前傾 深呼吸 半蹲 深呼吸 放下雙手 雙腳向後傾 往下傾 雙腳向前傾 把地面壓下來 雙腳稍微抬起來 抬起一隻腿 再抬起另一隻腿 然後在某個位置 深呼吸 往前傾 深呼吸 往地板的頂端走 深呼吸 半蹲 深呼吸 往下傾 深呼吸 往上傾 深呼吸 雙手向旁邊傾 可以用肩膀擺動 如果你想要 我們要把左腳再往後傾 但不太遠 不太遠 像平面擺動 向前傾 雙腳仍在地面 右腳在前面 雙手向臀部 深呼吸 延伸臀部 你可以開始向前傾 但當我們向前傾時 我希望你把臀部向後傾 把臀部向後傾 當你向前傾時 做這個動作時 你必須推進腿部 推進前腿 推進後腿 推進臀部 也許你推得太遠了 用指尖擦地 也許你推得太遠了 我們可以把後腳 保持在地面 或者我們可以 開始提起 我們只是要提起 它想要提起的高度 我們還要向前傾 也許 你雙手在地面 雙手在地面 要支撐你 也許雙手找到你的膝蓋 也許另一隻手找到你的膝蓋 在地面 找到搖晃 然後開始 回來 我們的左腳 可以來到 右腳旁邊 深呼吸 只需要半步提起 然後呼吸 Inhale all the way up to stand and reach up And exhale lower your arms down Maybe take a shoulder roll Our right foot is stepping back just a bit Pyramid stance, hands to the hips Inhale to lengthen the spine And as you exhale to fold Try to slide your feet apart They're not actually moving Descend the hips back Lengthening through the spine Maybe maybe go so far As to just tap the ground Maybe you go so far As to shift the weight into the front foot And let the back one lift As high as it wants to lift And then maybe maybe You try to hold on to your ankle with one hand And then the other And find the wobbles And that nice strong foot Pushing into the ground And then as we come back The right foot might end up next to the left Take an inhale to lift halfway And exhale to fold Inhale come all the way up Reach up And exhale lower your arms to your sides Take a shoulder roll Use an inhale to reach back up And exhale fold forward Inhale half lift Exhale fold down Plant your hands Take your feet back Into downward facing dog Push into the hands Take a slow deep breath in and out Take another inhale And as you exhale Our knees are gonna come down We're gonna bring them wide Big toes together Send the hips back towards your heels A moment to reach further forward To lower the chest Lower the forehead down Into your child's bow Can you close your eyes Can you scan your body again Can you let everything go And try to listen To the sound of your breath Maybe breathing Just a little bit louder A little bit deeper And slowly starting to move You can walk the hands back in The hips Bring your knees in Tabletop Maybe take a sway of your hips Maybe draw some circles Around the wrists The shoulders Maybe switching directions If you are making a full circle Feel your fingers Your palms against the ground And then slow that down Just cross your ankles Have a seat Bringing your legs in front You can give your knees a hug Or a squeeze Maybe a rock Side to side And then we're gonna be sending Our left leg long Our right foot's gonna cross over top You can keep the right foot planted You can keep the left leg long Or bend the left leg And if you want to keep The right foot planted You can or you can try To join me in cow face Bring the side of the foot The edge of the foot to the ground To lower the knee To try and stack the knees And point the toes out to the sides And maybe you just kind of Scooch the feet a little bit Further from your hips Lengthen the spine Drop your shoulders from your ear And then just an option Because if you do still have Your right foot planted You might be ready to twist So if you're in cow face You could twist too Or you could skip the twist But maybe we'll be bringing the chest Towards the right side If you are twisting Stay for another breath Use an inhale to turn back To face forwards We can start to uncross our legs Maybe give your knees another hug again Rock side to side Then your right leg can go long Left foot maybe is crossing over top And then maybe you stay here And then you can twist Maybe the right leg will bend Again you can stay here With that left foot planted And maybe twisting Or cow face Scooch the feet around Stacking the knees as best you can Feeling your hips a little bit more Letting the shoulders fall from the ears Maybe not twisting Or maybe going for it Turning the chest towards the left Nice long spine Press the ground away Breathe Stay for another breath If you are in the twist And then using an inhale to come back You can uncross your legs Give your knees another hug or a squeeze And then you can find your way onto your back Maybe bringing your knees to your chest Or keeping your feet on the ground We are going to try to interlace our fingers Whether they are wrapping around the knees Or maybe your feet are on the ground Your hands are on your belly Try to interlace your fingers And then try to pull the fingers apart To feel some length through them Maybe through the hands Maybe even through the wrists and the forearms Very subtle feeling But notice it Do you feel like your fingers are slowly sliding apart Let them Just let it be a slow release Once they come all the way apart You might give your fingers a wink Maybe even a little shake of the hands And if your feet are lifted You can lower them down to the ground And maybe give your knees a bit of a sway Side to side And then send your legs out long And your feet out wide Try to touch the outer edges of your feet to the ground Pointing the toes out to the sides a little bit You don't have to flex the feet But you might And then slowly As you maybe are touching the outer edges of your feet to the ground As you start to relax a little bit Also try to resist letting the feet leave the ground See if you can find that sweet spot of Very, very little effort But also try to keep the edges of the feet on the ground They might not stay But they might stay close Just something to note You can place your arms somewhere comfy If you haven't already Maybe giving the edges of the feet A little bit of a press to the ground again And then relax it Try to keep them close And just start to fade into Shavasana The rest of your body Be connected to the ground But also relax it And slowly Start to wiggle your toes Maybe press the outer edges of your feet into the ground again Maybe wiggle your hips Start to move your hands Your arms maybe reaching above your head And bending one knee at a time And rolling over to one side Find your way up Do a comfortable seat when you're ready You're bringing your hands together Awesome practice you guys Thank you so much for joining me today Enjoy the rest of your day And until next time Namaste