Full Body Gentle Yoga Flow | 22 Minutes
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hi everyone welcome to Rachel Pichler
yoga my name is Rachel today we’re gonna end off the week with another nice
gentle yoga flow so find a little bit of space to move let’s get started and just
remember to subscribe to my channel if you haven’t already so let’s begin today by finding a nice
comfy seats whatever that looks like for you you can find your way there and then
just place your hands e there on your knees or in your lap and let your eyes
just close whenever you feel ready to do so we’re just gonna start off by finding
our breath so take a few nice big inhale and some even bigger exhales bringing
some length into your spine each time you take a breath in and then relaxing
through your shoulders as you exhale keep breathing however feels good I’m
just taking this time to let go of your day your week whatever it is that might
be on your mind right now just set it to the side for a moment and just notice
your breath you have all of your focus and your attention to those inhales and
again to the exhales some work you guys take one more nice full breath here
exhale to let it all go and just taking your hands now and placing them on the
floor beside you you can keep your eyes closed if you’d like we’re gonna take a
nice big inhale and start to reach the right arm up for this ceiling and then
lean over to the side if you want it a nice side body stretch one with a nice
big inhale lifting yourself all the way back up to Center sitting nice and tall
we’re gonna take that right hand and just reach for the front of the room and
then open your palm for the front as well and you can take your left hand and
just encourage your fingertips down towards the floor to stretch the wrist
as well as the forum okay one more breath in here then in
exhale to just relax wringing your hands all the way back to the floor beside you
take a nice big inhale lengthen through your spine start to reach the right
fingertips for the ceiling and then maybe adding that nice side stretch as
you lean over towards the side whenever you are doing wherever you are continue
to find the breath feeling and use a nice big inhale to bring yourself all
the way back out taking that left hand this time reaching for the front of the
room trying to point the fingertips down towards the floor bringing some length
into the forearm even into the palm keep the shoulders nice and soft that’s it one more inhale and use an
exhale to bring your hands all the way back to your lap or to your knees and
bring your shoulders up to your ears roll them all the way back and drop them
down if your eyes are still closed open them up now or bring them we’re gonna
bring our hands in front of us on the mat finding tabletop position so
spreading the fingers nice and wide bring the wrists right underneath your
shoulders as you inhale start to drop your belly towards the mat lifting your
chest and your chin you can look forward you can look up as high as you want to
go take another inhale and exhale let’s round the spine really squeeze the belly
button in and push into the palms as much as you can
want to feel your shoulder blades kind of pulling away from each other and then
drawing the chin towards the collarbone awesome you guys using an inhale drop
your belly again stick your butt out arch that back lifting the chest lifting
the chin breathe hold it here
one more inhale and exhale it’s round the spine squeeze that belly button push
into those palms awesome work as you inhale come back to a nice flat back
we’re gonna tuck our toes underneath and lift up into downward dog whenever
you’re ready to do so so just bringing the knees off of the mat you can adjust
your grip of your hands your palms if you need it and then let your head be
nice and heavy feel free to take your dog for a little walk by bending one
knee and straightening the other or maybe finding stillness and your
downward dog finding what feels right for you in this moment
maybe scanning the body here noticing where are we nice and sore today where
are we nice and open and then all the while finding the breath again mmm
beautiful you guys using an inhale shift your gaze between your hands exhale walk
your feet all the way to the top of your mat as you inhale lift your upper body
half way your hands can find the shins going for a nice flat spine here take
another inhale and exhale plant your hands as you fold and walk your feet all
the way back into downward facing dog so if you want to try something a little
bit different we’re gonna keep our feet together big toes together but keep your
heels spread out a little bit so you can have your knees nice and bent you can
have your legs straight whatever downward dog looks like for you just
think about letting the head be heavy and the shoulders sinking melting
towards the back of the mat or the back thighs or legs breathe let’s take an
inhale look forward exhale walk your feet all the way back up to the top of
your mat inhale lift the chest half lift exhale
let’s fold planting the hands again walk your feet all the way back big toes are
still together if you went there you can bend the knees let the head be heavy
downward dog breathe with your next inhale looking between the hands one
last time exhale walk your feet all the way to the top of the mat inhale
half-lift stick your butt out feel stretch those hamstrings exhale let’s
fold plant the hands step back into your downward dog feet are gonna come
together everybody using inhale lift your right foot up into the air
three-legged dog nice and steady here nice and strong and powerful with an
inhale look between your hands exhale let’s pull that right knee into the
chest and then drop the foot down between the hands so you can lower your
back knee if you’d like sinking nice and low through the hips you can always keep
that back knee lifted but we’re going to start to reach our fingertips for the
front of the room so I want you to keep your chest nice and low and gaze at your
front big toe so start to use your core strength here to keep that chest low but
not completely sinking into that front knee reach those fingertips for the
front of the room awesome you guys we’re gonna stay for an inhale reaching for
the front as you exhale bring your hands towards the floor but keep sweeping them
behind you for your hips awesome you guys inhale reaching forward again this
time you can lift the chest off of your knee I encourage you to do so and look
up for the ceiling Crescent lunge exhale let’s drop the hands to the mat take an
inhale as you look forward lift the chest exhale bring your back foot to the
top of your mat inhale half-lift exhale fold inhale halfway again each
time try to find that hamstring stress so you got a stick your butt out
lengthen that spine lift the chest exhale let’s full plant the hand step
back into down dog walk your feet back together inhale your left foot up exhale
it send it through some of you guys placing that hand between or that foot
between the hands lower your back knee if you did so on
the other side setting up that lunge that nice low lunge nice work you guys
so if you’d like to reach for the front of the room start to reach but don’t let
that chest lift too too high but still draw the belly button back towards the
spine look at your big toe if you can breathe one more inhale exhale keep the
chest as it is but sweep the fingers towards the floor and all the way
towards the hips inhale reaching forward again now lifting the chest even looking
up if you’ve got it reach up look up and use an exhale drop the hands inhale look
forward and exhale bring your back foot up to the top of your mat inhale halfway
lift exhale fold we’re gonna bend our knees here inhale chair pose you could
toss enough so bend those knees sink those hips instead of reaching and
really high you guys we’re just gonna reach right straight out in front
awesome work so if your feet are together squeeze your knees together if
your feet are away from each other keep your knees away from each other the same
distance as the feet breathe awesome work
and stay fren inhale and exhale straighten the legs as you fold forward
inhale half lift exhale plant your hands take your feet to the back of your mat
feet are gonna come together inhale your right foot up exhale let’s send it
through finding that lunge again but drop the back knee and then we’re going
to start to send the hips back towards the heels whoo and by that I mean not
all the way back towards the heel that back foot stack those hips over top of
your knee if you can and start to lift the ball of the foot
and the toes off of the mat for half split straightening that front leg
breathe mmm awesome job you guys all righty we’re going to start to bend
back into that front knee so coming back into the lunge so we’re gonna do that
little arm sequence one more time but adding on one thing to it so if you want
to try lifting the knee this time or maybe you did it on the last side decide
if you want the knee down or if you want the knee lifted depending on how much
you want to work those legs so we’re gonna start by just reaching the hands
for the front of the room keep that chest low some work use that core that
back is so strong stay for an inhale exhale sweep the hands to the floor and
then back towards the hips awesome you guys inhale reaching forward and lifting
the chest Crescent lunge exhale we’re gonna pull the elbows out to the sides
cactus arms nice job pull the chest open pull the shoulders
back breathe one more inhale exhale let’s drop the hands to the mat step
back into your downward facing dog option to stay in downward dog or take
child’s pose bring those knees out nice and wide sit back on the heels and rest
your forehead just a few moments here wherever you are whatever you need awesome you guys if you did come into
Child’s Pose you can stay as long as you’d like
if you’re ready to come back into down-dog let’s find our way there
breathe and eventually walking the feet back together using an inhale if the
left foot nice and high exhale let’s set that foot through drop that back knee
down nice and light and then send the hips back to straighten that front leg
half split getting into that hamstring into that calf some job you guys alright
we’re gonna bend back into the front knee setting up our lunge
so if you want the back knee lifted go for it
we’re going to start to reach for the front of the room to keep that chest low
look to your big toe neck is in line with the spine nice you guys you’ve one
more inhale here exhale sweep the hands to the floor and towards the hips inhale
reach forward and all the way up awesome you guys as you exhale bend the arms and
pull the elbows out to the sides for your cactus arms one more inhale exhale
bring your hands to the floor step that front foot back either staying in down
dog or coming into Child’s Pose one more time I just want you to slow your breath down
wherever you are maybe finding some stillness in the body but just breathe awesome you guys if you are in Child’s
Pose again stay as long as you need if you’re in downward-facing dog or we’ll
meet in downward dog once you do get there using inhale to
look between your hands and as you exhale walk or step to the top of your
mat inhale lift halfway up and exhale fold I’m gonna plant your hands so bend
your knees so you can bring your hands to the floor we’re gonna step our feet
out to the edges of the mat and turn your toes out a little bit so your feet
are out a little wider than hip-width apart we’re gonna start to bend our
knees and drop the hips as low as we can go so we’re coming into the lowest squat
that we possibly can yogi squat so yes I know some of you might be up here that’s
completely fine some of you might be down nice and low find the lowest squat
that works for you breathe nice job you guys just a few more breath in the squat
this is my dog bow if you haven’t met Bo he likes to look out the window and
there’s noises so let’s take one more inhale and then bringing your hands all
the way to the floor behind you so we’re gonna sit down however you need to get
out of your squat and find a nice comfy seated position so your right leg can
stay out long and then we’ll bring the left foot into the inner thigh using an
inhale sitting nice and tall and then as you exhale
folding forward over that front leg forward full and then with an inhale as you’re ready
we can start to lift back up we’re gonna switch sides so bring the left leg out
the right foot in towards that inner thigh take an inhale and exhale to tip
forwards so good and then whenever you’re ready let’s use
an inhale to lift back up hmm and then sending that right leg out next to the
left leg so we’re going to let me just spin around so I don’t have a puppy’s
feet in my face so we’re gonna lay down onto our back see guys bend the knees
hang on to the back of your legs and gently place your upper body all the way
down onto the mat so we’re gonna keep the knees bent bo thinks yoga is very
weird we’re gonna extend our arms out to either side and then the knees are gonna
come over towards the left for our twist if you’d like to bring the chin over the
right shoulder for a little stretch of the neck you’re ready inhale can bring the knees
and the feet back up and will let them fall over to the other side a nice twist
maybe bringing the chin to the left shoulder awesome job you guys use an inhale
bringing the knees all the way back up you can hug your knees into your chest
maybe give your puppy a hug if he’s in your way and just rock from side to side
a little bit massaging the low back and the spine awesome job you guys so
extending the legs out whenever you’re ready out nice and long making your way
into shavasana or maybe coming up and finding a nice comfortable seated
position but awesome work today you guys I hope that you have a great day a great
weekend and until next time namaste

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