Rachel Pichler Yoga 2024.11.04 【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分鐘的全身運動錄製 所以找一點空間移動 讓我們開始吧 好 我今天不會使用任何裝備 我們先坐在舒適的椅子上 你可以先閉上眼睛 如果你想 你可以把雙手放在你的腿上 或是你的臉上 我們先深呼吸 把胸部延伸出來 讓那些呼吸流動 再做一次 深呼吸 然後放棄 再一次深呼吸 然後坐得更高 然後放棄 然後你可能會把眼睛閉起來 我們要把雙手移動到地面旁邊 輕輕地放鬆你的指尖 甚至輕輕地推進指尖裡 讓你的肩膀長長的 讓你的肩膀離開你的耳朵 讓你的肩膀稍微曲起來 讓你的手臂放鬆 甚至輕輕地推進指尖裡 深呼吸 我們要把右手伸到旁邊 伸到旁邊 或是往上 你可能會把左手走得更遠 然後推進指尖裡 然後可能把左手臀部伸出來 所以推進地面 然後伸出右手 伸到身體旁邊 讓你的肩膀伸到左肩膀旁邊 可能再伸出一點 右手推進左手臀部 再伸出一點 深呼吸 把身體推到旁邊 你坐得很高 把雙手放在地面上 手指頭 再深呼吸 把肩膀放鬆 輕輕地推進指尖裡 然後伸出肩膀 深呼吸 坐得很安靜 深呼吸 把左手伸到旁邊 或是往上 可能右手會移開 然後推進 伸出肩膀 推進地面 然後伸出 努力一點 可能再用你的肩膀 推向下方的肩膀 可能再伸出一點 讓肩膀伸出來 深呼吸 把身體推進地面上 坐得很高 雙手放在地面上 放鬆肩膀 然後靜靜地 放鬆你的前臂和臀部 放鬆你的身體 再深呼吸 雙手放在地面上 但我們要把雙手放在背後 可能只是指尖 把雙手放在背後 再放鬆肩膀 把肩膀提起來 把肩膀按在一起 雙手可以放在背後 但肩膀提起來 或是把肩膀推向後 推進指尖 深呼吸 再深呼吸 放鬆肩膀和臀部 把雙手放在腿上 或是把雙手推向後 甚至可以張開雙眼 或是搖搖指尖 但我們要把身體推向桌子上 所以你可以把身體推到 雙手和腿上 嗯 把臀部推到旁邊 然後深呼吸 把肚子推向下 把肩膀提起來 或是把肩膀 把臀部推向前 再深呼吸 深呼吸 把臀部推向下 把肚子推向上 把雙手推進去 嘗試張開雙手之間 嘗試把雙手分開 把肚子推向上 把臀部推向後 但感覺你的肩膀 你的背 深呼吸 放鬆 把肩膀提起來 把臀部推向前 再深呼吸 嘗試張開雙手之間 把雙手推進去 嘗試把雙手分開 雖然雙手不移動 但嘗試張開雙手之間 把肩膀推向後 做得好 再深呼吸 把臀部推向後 甚至把肩膀推向後 然後把雙手推進去 把雙腿提起來 向下推 小狗 你可能會踏腳幾次 把雙手推進去 深呼吸 再向外推 再深呼吸 然後用吸氣 開始向前看 深呼吸 你可以走到最頂端 當你到達目的地時 用深呼吸 把身體向上提起 深呼吸 向前抬起 深呼吸 把身體向上提起 向上提起 深呼吸 把雙手推向下 你可以用肩膀推 深呼吸 向上提起 深呼吸 向前抬起 深呼吸 把身體向上提起 深呼吸 向前抬起 深呼吸 把身體向上提起 向上提起 深呼吸 把雙手推向下 你可以用肩膀推 深呼吸 向上提起 深呼吸 向前抬起 深呼吸 把身體向上提起 深呼吸 向前抬起 深呼吸 把身體向上提起 深呼吸 把雙手推向下 我們要站立 你可以用左腿旋轉 把雙腿保持在地面上 或者你可以把雙腿 稍微向後一點 雙腿稍微向後一點 找到平衡 然後你就會轉身 所以把左腿向下 可能右腿會向上 可能雙腿會旋轉 嘗試把雙腿向後一點 平衡 雙腿稍微旋轉 把雙腿向後一點 雙腿稍微向下 可能加一點肩膀 然後深呼吸 把身體向上提起 深呼吸 向下抬起 深呼吸 向上抬起 深呼吸 向前傾 深呼吸 向上抬起 舒服了 深呼吸 把手往下抬 未能往肩膀推 再深呼吸 向上抬起 深呼吸 向前傾 深呼吸 半蹲 深呼吸 向下抬起 深呼吸 向上抬起 非常好 深呼吸 把手往旁邊拉下 Stay standing, and once again, you can either lift the left heel or the foot pointing the toes back behind you Or you could try to grab your foot, maybe trying to encourage the heel towards the glute Maybe the toes pointing up to whatever is above you And then just letting that left foot come back down And switching sides, right heel can lift Maybe the whole foot point the toes behind you Maybe you're reaching back for a little extra of a quad stretch And then letting your foot find the ground again Take a shoulder roll if you want one And inhale to reach up Exhale as you fold forwards Inhale into a half lift Exhale, fold Inhale all the way up Reaching up And exhale to lower your arms down Skip the shoulder roll Take just another inhale to reach up And exhale to fold forwards Inhale, half lift As you exhale, fold Come on down Plant your hands and take your feet back And into downward facing dog So just a big inhale here And as you exhale, we're gonna bring our knees down to our tabletop So take a second to set up your tabletop We're gonna move our left leg So send your foot back behind you to start Push into the ball of the foot Feel your calf We're gonna switch sides a few times here So just pushing into the ball of that left foot And then we're gonna bring the left knee in And change to the right Right leg back Push into the ball of the foot Breathe Now bringing that right knee back in So you're in your tabletop again Left leg going back You can rest on the top of the toes It's pretty light maybe Or maybe it's actually touching the ground But maybe waking up the ankle to point the toes Waking up the leg Or not But bring that left leg back in And send the right leg out Option to point the toes Maybe take a little ball of that foot Make the leg as long as it can be We're gonna bring our right knee back in So we're just in tabletop again Maybe a gentle shake of the hips It's gonna get a touch weird We're gonna stay on both of our knees But we're gonna try to point those left toes A little bit more behind us Point, point, point And see if the heel wants to lift towards your hip With a point to the toes And pretty much just thinking about it And seeing what happens And then you're just gonna gently Place that foot back down Relax the ankle Start to point the right toes back behind you And maybe the foot will float a little bit Maybe it won't Just see how close you can get to that glue With a squeeze And then just bringing your foot back down Place your ankles just in your tabletop But maybe take a gentle sway We're gonna tuck our toes under now though Both of the feet And lift up and into our downward facing dog Take a moment to maybe pedal the feet a few times Push into the hands Slow deep breath in Slow deep breath out Now use an inhale to look forward As you exhale, walk your feet to the top of your mat Once you get there Take an inhale for a half lift As you exhale, fold forward Inhale, come all the way up to standing Reach up, exhale, lower your arms down Shoulder roll this time if you want one Inhale to reach up again And exhale to fold Inhale, half lift Exhale, folding forward Now we're gonna plant our hands again Take the feet back Into our downward facing dog So just bring the hands shoulder width apart The feet hip width apart for sure Okay, we're just gonna pay a little bit more attention To our left foot You might lift it a little bit And kind of point the toes And maybe you're resting on just the top of the toes Now be mindful of the right leg Keep that knee just a little soft Maybe a little bit of a bend Keep pushing into the hands We're just trying to get lighter through that left foot And maybe a little point to the toes Helps that leg feel a little bit lighter But you can lift that foot up as high as you want to Three-legged dog Just maybe with the pointed toes Pushing into the hands And then bring that left foot down And just switch sides So maybe our feet are hip width apart still Left foot's gonna stay down Maybe start to just point the right foot Wake up that ankle a little Try to rest on the top of the big toe Maybe a little bob of that foot Soft left knee this time And that foot can lift higher and higher and higher If you want it to If it wants to With a nice point of the toes And then slowly bringing that right foot back down Back down to your downward dog Take a big inhale And exhale lower your knees down And into table top Maybe flip to the top of the feet Maybe give the hips a gentle sway Side to side We are gonna be sliding our left knee forward Just trying to bring our heel and our glute together So slide the left knee forward And then maybe you'll scooch your right knee back a little Trying to bring the glute And the heel together As close as they can get You can stay lifted up on the hands Lifted to the chest You could take a little tip forwards here We're not here very long Just see how close can you get your glute And your heel together And if you did tip forwards Gonna climb back up onto your hands Gonna scooch the back knee in The front knee back But find your table top Take a little sway if you'd like And switch sides Right knee slides forwards Left maybe back a little bit Sit on your heel Maybe you're staying lifted Maybe you're tipping Climbing back up onto your hands If you did lean down Finding your table top again And maybe taking a sway through the hips You can stay in your table top here Or you can try and sit back on the heels for a moment Again just gonna bring the hips, the glutes And the heels together as best they can Long spine We are bringing our hands back down to the ground though So you're just coming right back up And into table top And then that left foot It's just gonna start to lift If it wants to lift Pointing the toes And just trying to bring the heel towards the glute Squeeze that hamstring Point of the toes Let that foot come down and switch Point those right toes Squeeze that hamstring Lift the heel towards the glute Let that right foot come back down Relax your ankles Tuck your toes And lift into your downward facing dog Take a moment to maybe pedal the feet a few times Take a nice big inhale to look forward And exhale walk on up to the top of your mat Once you get there Let an inhale lift you up halfway And exhale to fold forward Inhale Come all the way up to standing Reaching up Exhale lower your arms to your sides Okay we're gonna stay standing Again the left heel It can lift You can point your toes behind you You can try to hold the foot Hugging the heel towards the glute If you're hugging the heel towards the glute Try to come back to pointing the toes behind you So don't let the foot just fall into the ground maybe Try to wake it up Point those toes back behind you Now if you have your foot lifted Bring the ball of the foot down So the heel is just floating And then maybe we can step forward With our left foot Pointing the toes Kind of resting on maybe Maybe it's all the toes Maybe it's just the big one Maybe that foot's kind of bobbing To get a little bit lighter Maybe you even hover the foot Fire up that quad Point the toes Lift that foot as high as it will lift Now if you're floating your foot Bring it back down towards the ground Slide that foot back in So it's just the heel that's lifted You're on the ball of that foot And then the foot, the heel can come down And you can shake your legs And switch sides Right foot Heel can lift And you can stay here the whole time Or you can point those toes behind you Stay here or hold the foot Reach for the foot Hug the heel towards the ground As you let your foot come back down Start to wake up the leg Point those toes back behind you To come back the way we came No time to overthink everything Bring the ball of the foot back down So maybe the heel is still lifted Maybe take a step forward Starting to point the toes Wake up the ankle again The toes might not leave the ground They might start to kind of bob though Bob up and down And then maybe they're floating Pointing those toes Making that leg just as strong Straight as it can be Lifting that foot as high as it will lift Squeezing everything Let your foot come back down And then slide it back in So it's just the heel that's lifted again And then drop the heel down And give your legs a nice little shake Nice job you guys Throw your shoulders back Take an inhale to reach up Exhale fold forward Inhale into a half lift As you exhale fold down Plant your hands and step back All the way into downward facing dog Take a nice big inhale As you exhale Our knees are gonna come down to our table top But we're gonna make our way into child's pose So you can bring the knees out wide If you'd like Sending the hips back towards the heels You can keep your knees closer together too But we're still gonna be tipping forward So you can decide How wide or how close you want your knees to be Start to lean forward slow Maybe using your arms as a pillow Or the ground But try to rest your forehead on something Let's take a moment here to scan your body Your toes, your ankles All the way up to the crown of your head Feel free to stay a little bit longer If you are ready to move We're gonna make our way back into table top first Just come to our hands and knees Maybe we'll give our hips a sway Side to side And then we're gonna bring our knees Over towards the left side of our mat So we can drop the right hip down And we're just on our right side You can come down onto your forearm Or you can lay all the way down onto your side We're just gonna be reaching for the left foot Hugging the heel towards the glute You can keep your knees nice and bent in front of you You can send your legs out longer Down the bottom of your mat Maybe a little bit balanced here on the side But hugging the heel towards the glute And you can stay on your side We can turn onto our tummy I'm just gonna let go of my foot To come onto my belly And then maybe Hugging the heel towards the glute Now you can stay relaxed on your belly Or maybe you are up on that right forearm Or the left forearm Hugging the heel towards the glute You're lifted up onto a forearm And you're on your belly Give the glutes a little squeeze Squeeze your back To help hold the chest up a little bit We are just gonna be letting our leg go So come out of your quad stretch Whether you're on your side still Or on your belly Just take a second We are gonna be coming back into tabletop So if you need to tip over Maybe back to our right side Maybe bend the knees And just try to come back Lifting up and into your tabletop Give the hips a gentle sway side to side If you'd like And then our knees will be scooching over Towards the right Drop the left hip down Maybe you come onto your forearm Or lay all the way down on your side As you start to reach back for the right foot Maybe the knees stay bent Maybe you send things a little longer A little straighter Feel free to stay here on your side Or if you want to tip onto your belly Gracefully Might end up on your forearm You might lay flat on your belly And just hugging the heel towards the glute Wherever you happen to be Just squeeze your glutes, your back If you are on your belly and on your forearm Support your low back As we let our leg go You might be on your side You might be on your belly And you might be coming back the way that we came Onto the left side Bending the knees And then lifting all the way up And into tabletop again Where you can give the knees a little Or the hips a little sway And we are going to sit down We can bring our legs in front of us Maybe start with a hug of your knees To your chest And rock side to side And then our left leg can go long To start Right foot is maybe crossing over top You can keep your left leg long Or you can bend it But lengthen through the spine Sit nice and tall We are going to be twisting Turning the chest towards the right So maybe using the left arm To hug the knee Then take your right hand To the ground behind you Push into the fingertip Find your twist And you purchase another breath And use an inhale To turn yourself the face forward Feel free to keep going Take your counter twist And then find your way back So that you are facing forward So you can uncross the legs Maybe give the knees a hug or a squeeze Again And then our right leg can go long Left over top Maybe the right leg will bend Hold your knee Lengthen your spine And then taking your twist Towards the left So maybe a big hug of the knee With the right arm And then that left hand If you can bring it behind you A little bit Push into it And then use an inhale To turn back Maybe keep on going And find your way back So that you are facing forward And you can uncross the legs Give them a hug or a squeeze And then let's try to keep hugging the knees Kind of leaning forward a little bit Maybe we walk the feet further away from us So maybe a little scoot to the toes A little tip forward If it feels easier to hug the back of the legs The top of the legs Just try to lean forward a little bit You can even scoot the hips back If that's easier than moving your feet away Just see how low you can go Leaning forward As you start to lengthen the legs a little bit more And if you're not happy with where you are Just start to reset Lengthen your spine Maybe you'll send your legs longer Point your toes up You can stay tall Or you can fold forward Okay, just another breath Folding Let an inhale bring you back up Maybe you'll start to bring your knees Back to your chest for another hug or squeeze Okay, now You're gonna lean back a little bit So just bring some weight into the hands Okay, we're going to start I'm not laughing We're gonna start with a lift of the chest A little squeeze of the shoulder blades together A little lift of the chin Pull the shoulders back Relax your forehead Just another inhale And relax a little bit as you exhale You can do the same thing Just lift the chest, the chin a little bit We can lift our hips this time too Okay, and then maybe The left heel will lift And you come onto the ball of that foot Maybe you quickly change to the top of the toes And then maybe you see If your hips can come back down towards the ground Or maybe kind of towards the heel And then you're just gonna start to lift the hips again To a place where maybe you can plant the left foot And lift your hips just a little more And then you're gonna come right back down And relax a little bit And then we're just gonna do that one more time Maybe it's just a nice lift of the chest, the chin Maybe the hips lift too, maybe they don't Maybe the right heel lifts as well Maybe you try to rest on the top of the toes And then maybe you try to bring the glute towards the heel Nice big stretch for that foot Lift the hips up so that you can plant the foot back down Lift your hips a touch more And then bring them down And lean forward And give your knees another hug or squeeze And let go of those toes You're gonna lay down And you might continue to hug your knees to your chest Or leave your feet on the ground If you're hugging your knees to your chest You could widen them Maybe leaving the big toes lightly touching And just see how wide the knees wanna go Maybe the big toes don't wanna stay together You could bring some space between them And feel your back against the ground Your feet are floating Relax your ankles, relax your toes Let them just hang, float If you did bring your knees wide And help them come back together Maybe give them a squeeze or a sway And we will be letting our knees tip over to the left side For our twist Should you wanna cross your legs You can Maybe reaching your arms wider Lay down the shoulder Squeeze and inhale to bring our legs back up Twist You can take a moment before switching sides Or you can start to make your way there Maybe you're crossing your legs again Come out of your twist And maybe you'll hug your knees back to the chest Or leave your feet on the ground And feel that your knees come wide again Big toes might stay together or open slightly And just letting the feet find each other again as well As the knees maybe take Just one more hug of your knees to your chest Maybe an extra rock or sway side to side If you do still have your feet lifted You can bring them back down And you might slide your legs out long Bring your feet wide Same with your arms Find your Shavasana Let your entire body relax And your toes Maybe you'll be reaching your arm above your head To take a nice stretch Slowly bend your knees one leg at a time And then roll over to one side Find your way up to a comfy seat when you're ready Or maybe bringing your hands together Awesome practice you guys Thank you so much for joining us today Have a great rest of the day And we will see you guys very soon Namaste