Rachel Pichler Yoga 2024.12.24 【Rachel Pichler Yoga】柔韌瑜伽｜全身流｜30分鐘

Hello everyone, this is your members only full body flow It is Christmas Eve, should you actually be doing the class today So Merry Christmas We're gonna keep things chill, simple, fun I'm just so happy to be showing up today for a little bit of movement And so that's really all that we can ask for Find some space to move And let's get started So I think that we should begin In a comfy seat And as much as I or we may not want to sit still right now We are going to So find a comfy seat Close your eyes And just bring some length into your spine Notice the next breath that you take Whether you put any effort into it or not Let your shoulders fall away from your ear Can you find some stillness right now throughout your body Maybe that will allow you to slow down your thought And again, no need to change your breath unless you want to And still feel the next breath you take in your belly Maybe your chest Maybe you can feel that air flowing through your throat Between the lips Can you let go of your day Notice the ground beneath you We're gonna stay just a touch longer But I want you to sit taller Again, lengthen your spine more Can you hear the sound of your own breath right now Maybe you have to breathe a little bit deeper If there's some noises going on around you Can you stay for just another full breath Inhale, exhale Beautifully done Open up your eyes If you want to And now we can move We can move into tabletop So find your hands Find your knees Thank you for sitting still with me Much needed Give your hips a little bit of a sway Side to side And then take an inhale And drop your belly down Lift your chest Lift your chin As you exhale Round your spine And inhale Drop back down Lift your chest Exhale Round your belly button up And inhale One more time Drop your belly Arch your back And exhale Round it out Fantastic, guys Come back to a nice flat back And tuck your toes under Lift your knees into downward facing dog You might pedal your feet Take a slower, deeper breath in And out And then use an inhale And start to look forward As you exhale Walk your feet to the top of your mat And once you get there You can inhale, half lift Exhale Fold forward Take an inhale To come all the way up, reach up And exhale Lower your arms down At a shoulder roll if you'd like And take an inhale to reach up Exhale Fold, inhale Half lift Exhale Fold forward Inhale All the way up, reach up And exhale Arms to your sides Another shoulder roll if you want one And then inhale to reach up Exhale As you fold Inhale Half lift Exhale Fold forward Take an inhale And come all the way up, reach up Exhale, arms to your sides Awesome work you guys Okay, we're going to balance If you want to move to hold on to something Because maybe we're going to pause here And slow down again In tree pose So hold on to something if you'd like Or be close to something if you'd like And start by standing on your left foot And no need to rush Because you get to enjoy a few moments here But you can find your tree Whatever kind of tree you want to be Whether that is something you do around the holidays or not Tree pose Soften the shoulders Use your arms as much as you'd like Or maybe let them try to relax a little bit Press into the ground A little press of the foot into the leg A soft forehead A focused gaze at something that's not moving You're feeling effortless here Maybe you can close your eyes A casual tree But also a strong, sturdy tree So only turning off areas of the body that are able to be turned off And maybe everything's got to be working To keep the wobbles controlled Find your breath Awesome work, you guys I hope the other side goes as well We are just going to switch Your foot can come down Your legs can wiggle about And then you can switch And you can take your time yet again And move however you want to move Hold whatever you want to hold All I ask is that you breathe No stress, no rush Because you've got to stay for a bit Feel the ground beneath your foot Feel your leg beneath your other foot If you have your foot on your leg What can you turn off? Forehead, cheeks, the jaw Can you let your shoulders fall from your ears? The balance between strong and sturdy Relaxed and effortless Can that be found in tree pose? Some days, not every day Awesome work, you guys Feel free to find your way out of tree I think we've been here long enough Feet to the ground Give your legs a little shake if you'd like Find the top of your mat If you did wander off And roll your shoulders back and down Take an inhale to reach up As you exhale, fold Inhale to lift halfway Exhale, fold forward Inhale, come all the way up, reach up Exhale, arms to your sides Inhale, reaching back up And exhale, folding forward Inhale, halfway Exhale, fold Let's plant our hands this time Step back and into downward facing dog Push into your hands Take a nice big inhale And as you exhale, your knees can come down And into tabletop We're actually gonna bring our knees out wide And send the hips back towards the heels So you can keep your chest lifted a little bit here in our child's pose Sending your hips back towards your heels a little bit Maybe adding a little bit of a sway If it feels good to do so And we're gonna lower down more and more and more Maybe you can stack your palms And rest your forehead on top It's a nice bent elbow Closing your eyes Let your belly be soft here You're kind of falling between your legs Can you hear your breath again? You might slowly be lifting your forehead up And coming back to tabletop Taking your time Maybe giving the hips a little bit of a sway Side to side And then let's reach our arms forwards You can be flat on your palms Or you can be lifted on your fingertips But take the bend out of your elbows as much as you can Start to lower your chest If you're on your fingertips, keep your elbows lifted Lower your chest, your forehead or maybe your chin And then slowly rise Lift the chest and lower it back down Trying to keep the bend out of your elbows Letting another inhale lift you up And then melt it back down So if you're on the fingertips, keep the elbows, the arms lifted Let the chest get heavy And then using an inhale to lift One more time and bring your hands back underneath Your shoulders to your tabletop Maybe give your hips a little bit of a sway Side to side again and then we're going to sit down So you can bring your legs in front of you And maybe give your knees a hug or a squeeze Take a walk side to side Okay, we're going to send our right leg long And our left foot's going to find the inner thigh So facing forward, sitting tall You can point your toes up You can stay here You can fold forward This is simply just tree pose Seated So feel the length through your leg We are folding forward You can stay here And because we are keeping things simple and chill today So much for that We could lift up We could just tip over to the right side A little bit, a little bit From your forearm or that right hand Let's bring our left foot It might be on the ground behind the leg to start We're going to try to lift our hip up A little side plank Push the ground away And maybe the left foot lifts And lightly rests on the inside of your leg A little side plank tree Because we're crazy And then you're going to gracefully gracefully Bring yourself down and face forward And give your knees a little bit of a hug We just have to go for that Our left leg can go long Right foot, inner thigh I said it was optional Lengthen the spine, point the toes up Maybe fold forward Wherever you are, whatever you're doing Just enjoy your breath Most of all You can stay here Definitely stay here if you want to Or you can start to lift Then kind of tip over towards the left side You might want to be on your forearm Instead of the left hand Just kind of tipping over onto the side And then lifting the hips up Maybe the right foot is on the ground behind the leg Maybe in front of the leg I'm going to go behind And then as you lift, lift, lift Maybe the right foot lifts too But maybe it doesn't Your tree, your foot could be on the ground And then you're just going to find your way back To letting it all go And hugging your knees Take a rock or a sway side to side if you want to Thank yourself for showing up today We are going to lay down on our backs You can keep your feet on the ground Or hug your knees to your chest Feel your back against the ground Add a gentle sway side to side Or just be still Maybe we'll bring some space between our knees Whether you've got your feet on the ground Or they're lifted You can make a diamond shape with your legs Or might be the soles of the feet touching It might be the big toes More like a reclined child's pose But if the knees want to go wide Let them and you can hold your knees If you're lifting the feet You might even hold kind of the inside of the calves a little bit Or kind of the tops of the shins Maybe lightly letting the big toes touch one another Your hands might even work their way Kind of down towards the ankles Wherever is comfiest I want you to open up to the hips a little bit here And close your eyes And notice your breath again And just slow down your thoughts You've got your knees wide You can help them come back together Maybe take a rock or sway Side to side We're going to send our legs out long We're going to spend a little bit longer Than we normally do on Tuesdays Or in this members only flow In Shavasana Join me in the stillness What areas of your body can you turn off Soften Relaxing Let's fade away into Shavasana Let's start with a deeper breath in And expanding your belly Let that breath go You might wiggle your toes And your fingers Maybe reaching your arms above your head Take a really big stretch Bend your knees one leg at a time And roll over Finding your way up to a comfy seat When you're ready Bring some nice length into your spine Your hands might come together Awesome practice you guys Much needed Happy holidays Thank you so much for joining me There's no class tomorrow But there is on Thursday So I will see you soon Until next time Namaste