Rachel Pichler Yoga 2025.01.23 【Rachel Pichler Yoga】柔韌瑜伽｜慢速瑜伽｜第22天

Hello everyone, welcome back This is day 22, our slow flow So find some space to move And let's get started So let's begin in just a nice comfy seat And you might place your hands on your knees or in your lap And just allow your shoulder to fall away from your ear And take a slower breath in Bring some length into your spine Let that breath go Doing that again Take a slow deep breath in And out And one more time Fill your body up with air And let it all go And just taking a few extra moments here To stay To slow down your day And just check in How are you feeling in this moment Can you set any thoughts on your mind off to the side Can you focus completely on the next breath that you take And the next You might start to tip your chin down towards your collarbone And opening up your eyes Gazing down Take an inhale and start to lift your chin up You might lift it higher and higher and higher Your hands might come behind your head for some support And feel the length of the front of your neck And slowly, slowly, very slowly Bring your chin back down to a neutral place Bring your hands back to your knees Let your shoulders lift to your ears And roll them back and down If your eyes closed on you again You might open them again We're gonna move into tabletop from here So you can come over onto your hands and knees Maybe give your hips a little bit of a sway Let's take an inhale though to drop the belly down Lift the chest, the chin Exhale, round your spine Inhale again, drop your belly down Lift your chest, your chin Exhale, rounding through the spine Squeezing the belly button in And inhale, drop your belly down again And can we hold it here this time Lift your chest, your chin Turn your elbow creases forward a touch Arch your back Soften too Stay for an inhale And as you exhale, round the spine And hold it here And push into the ground and kind of squeeze butt Also soften Also you guys use an inhale To come back to a nice long spine Tuck your toes and lift your knees Downward facing dog Press into your hands Maybe pedal your feet Take a slow deep breath in And out Using an inhale You can look forward And exhale, walk on up To the top of your mat Inhale, into a half lift Once you get there Exhale, fold forward Inhale, all the way up Standing, reach up And exhale, lower your arms Take a shoulder roll if you want one And inhale to reach up Exhale, fold forward Inhale, to lift halfway Exhale, fold Inhale, come all the way up Reach up, exhale Lower your arms Shoulder roll Inhale to reach up Exhale to fold Inhale, half lift Exhale, folding forward Plant your hands Step your feet back Into downward dog Press into your hands Stay for an inhale As you exhale Lower your knees down Shift the shoulders forward Bend your elbows Lower your chest, your chin Slide onto your belly Lift up into your cobra Low, high or upward facing dog And then take your shoulder roll Roll the shoulders back and down Squeeze your glutes, your back And hold it here Breathe What do you need to squeeze To be where you are And what can you soften While you're here too Stay for an inhale As you exhale Push back Tabletop downward dog You decide, take a moment Once you get there Breathe You're in downward dog Maybe pedal the feet If you're in tabletop Maybe find downward dog And pedal your feet Slow deep breath in And out And then use an inhale to gaze forward Exhale, walk on up To the top of your mat Take an inhale To lift halfway up And exhale, fold forward Inhale, come all the way up to standing Reach up, exhale Lower your arms down To your sides Take a shoulder roll If you want one, inhale Reach up, exhale Fold Inhale, half lift And exhale, folding And pausing Pausing in a forward fold Maybe finding your elbows Maybe holding on To the back of the leg Maybe swaying Let your chest be heavy Feel your feet pressing Into the ground Your toes One more breath And use an inhale To lift halfway up Lengthen your spine And exhale to fold Plant your hands Step your feet back Into downward facing dog Press the ground away Stay for an inhale As you exhale Lower your knees Cross your ankles And sit down with your legs In front of you Give your knees a hug or a squeeze If you'd like Take a rock or a sway Side to side We're gonna lean back Bring some weight into the hands Fingers pointing behind us Your feet Let's bring them hip-width apart To start Lift your hips up As you inhale Lift, squeeze And exhale To lower Take another inhale To lift and squeeze And exhale to lower One more Inhale to lift And exhale to lower Lean forwards for a second Take the weight out of the hands Maybe a sway side to side too We're gonna do that again Three lifts of the hips You can keep the knees bent, tabletop Or you can bring your legs long Plank Legs long, feet together Lean back When you're ready Inhale to lift If you're in plank, try to touch your toes down Exhale to lower Can you keep your legs nice and long And maybe the toes pointing down Inhale Lift Exhale, lower One more, inhale to lift And exhale to lower And lean forwards And bend your knees again Give them a nice hug or a squee Let it all go Also make you guys We're gonna lay down on our backs But As we lay down We might rock Up and down A few times To massage the back If it feels good And you can do a couple more And then eventually Stay Laying down On your back Maybe hugging your knees Maybe sway Side to side You might make your way Into happy baby From here Reach for the feet You might sway side to side And eventually Bringing your legs Back together Maybe the feet Will stay floating though You could make a diamond Shape with your legs Whether your feet are floating Or on the ground Feeling your hip You do still have your feet Lifted up though You might start to bring them down Maybe the knees come together To do that as well Once your feet are planted On the ground You can send your legs out long Your feet out wide We can all make our way Into Shavasana Comfortable play To enjoy The stillness And as always Stay here for as long As you have time for I will see you back here Again tomorrow Until then Namaste