Yin Yoga for Flexibility | Full Body Yoga Stretch | 28 Minutes

Yin Yoga for Flexibility | Full Body Yoga Stretch | 28 Minutes



hi everyone welcome to Rachel Pichler
yoga my name is Rachel today is really
exciting for me because it is the first
class in my brand new studio so if
you’re new here that means nothing to
you but if you’ve been following my
channel for a bit of time you know that
I’ve relocated I’m in the exact same
room I just rotated everything 90
degrees so I’m gonna miss the window a
lot but I love this new space so much
this new corner of the room so you guys
let’s cut to the chase here we’re gonna
do a yin yoga practice today if you
happen to have a block or a book or
something that you can lay on no I’m
gonna say no book a pillow would be
better than a book feel free to grab
something now I find a little bit of
space to move subscribe to my channel if
you haven’t already so many things to
say let’s get started you guys
all right you guys we are gonna start
laying down today if you have a block we
are gonna come into soup Tabata con
asana so this block could just lay
underneath your chest it’s a bit of a
backbend chest opener you may or may not
like doing it my block has a few
different heights yours might as well
yeah to heights but yeah so we’re gonna
lay on down with the block or just flat
on your back so you might be bringing
the soles of your feet together and your
knees out wide in a diamond shape or you
might have your legs out nice and
straight
but that block if you’re using it it’s
just gonna kind of come under the upper
back our hips are still down and we’re
just gonna let the head fall back so
oftentimes my students will use a second
block or a pillow underneath the head to
take some of the stretch out of the neck
feel free to grab a second block or
pillow will just rest your arms at your
sides kind of out a little wider and
turn your palms to face up mmm
and as you settle in get a little comfy
if you’re new to yin yoga we spend a
little bit of time in each pose so just
allowing your body to kind of relax find
some stillness and a really good stretch
where Adam whenever you need to move you
can move
so since this is the first pose of our
practice today if you’re feeling a
little antsy er a little Wiggly
that’s okay I just want you to focus on
your breath a little bit more than you
already might be just kind of forget
about the position your body’s in or any
thoughts that might be on your mind and
just feel the air coming into your body
and then coming back out
we’re gonna stay here for just a few
more moments if you would like to reach
the arms above the head and just rest
your hands on the floor above you you’re
really awesome stretch for the abdominal
shoulders I mean it doesn’t feel good
for everybody
so if it’s not for you just keep your
arms by your sides
let’s take one more inhale and exhale
half your arms are above your head you
can start to bring them back
those of you on a block or pillow you
can come off of them so just sit up a
little bit move your stuff off to the
side we’re going to lay back down so who
bringing the length back into the spine
if you were raised if you did have a
raised chest so it might feel good to
pull the knees in and just do a little
rock from side to side or keep the feet
on the ground and do a little rock from
side to side you can even stay nice and
still and just notice the sensations all
through the back of the spine even into
the neck and chest and shoulders
wherever you might have been feeling
that even the hips even there so from
here we’re just gonna move into a twist
so you can keep your arms out nice and
wide or move them out nice and wide and
then I just want you to lift your hips
and place them onto the right side of
the mat a little bit just a little move
of those hips and then the knees are
gonna fall over to the left so as best
you can try and stack your knees stack
your hips let that right hip lift up if
you want to cross the legs you can cross
the legs that’ll take you a little
deeper into that twist but just try to
keep your shoulders down especially that
right one and then just be mindful that
we are here for a little bit of time so
finding a twist that works for you your
knees do not have to come all the way
down to the floor that might be a little
too much
I’m gonna halfway through this side of
our twist so just notice where you are
feeling a little stretch or a little
feeling and then just see if you can
relax a little bit more in those places
maybe that’s the hips or the back or the
shoulders or wherever I send a few soft
breath into those spaces
so take another breath or two and then
whenever you’re ready to lift the knees
back up just use an inhale to help you
get your legs back up they might feel
really heavy right now if you had your
legs crossed uncross them and we’re just
going to move our hips back to the
middle of the mat so just scooch them
back to the middle take a moment here
check in with where you’re getting any
sort of sensations from that twist move
around if you need to move or just be
still and enjoy and then whenever you’re
ready to go to the other side just lift
those hips a little and slide them to
the left there’s just just going to help
us keep our spine and a nice straight
line so the knees can fall over to the
side bring your arms out to way down
those shoulders may be crossing the legs
just kind of take the same leg variation
that you did on the other side
and then letting yourself kind of soften
through those hips and the tummy and the
low back keeping things really simple
today we’re doing all my favorite poses
I’m taking your last breath or two on
this side and then using an inhale to
lift those heavy legs back up bringing
the low back against your mat take a
moment and then when you’re ever you’re
ready we’ve got to come all the way up
and find a nice comfy seat so rock
yourself roll yourself find your way up
into a comfy seat if you happen to have
a block with you or pillow you can grab
it again we’re gonna come into a nice
wide legged straddle so bringing your
feet out as wide as you can legs out
nice and wide the block the pillow might
come into you might come into play it
might not so you might be feeling that
already through the inner thighs another
one of my favorite poses but we’re just
gonna fold forward so if you’ve got nice
tight inner thighs hips you’re feeling
the love and this one already without
folding you might want to rock your
upper body up and down just a little bit
a few times and then we’re just gonna
stay here for a few breaths so get comfy
mmm the block the pillow might be a nice
head rest or chest rest but if you can’t
get all the way down towards it don’t
worry about it you just close your eyes
just breathe just feel the stretch
as you might feel your legs start to
kind of loosen up a little bit maybe
maybe not but don’t be afraid to let the
chest fall a little more or the
foreheads just finding what works best
for you
I’m taking another breath or maybe a few
more but whenever you’re ready
the slowly lifts up all the way out of
this we’re just gonna bring our hands to
the outside of the knees help your legs
come back together maybe a little rock a
little hug
it was incredibly quiet in my room in my
home today so I’m digging the complete
silence I didn’t even turn on my
diffuser today hmm my dogs are sleeping
so peacefully which is rare all right
you guys come on to your knees we’re
gonna move into our shoulders our upper
body a little bit getting into our
shoulders with puppy dog you’re not
gonna need your block for this one so
come on to your hands and knees hmm
we’ll reach our arms out all the way in
front lift your hips off of your heels
and then you can just start to drop your
forehead drop your chest your forearms
everything all the way down towards your
mats so you might have a nice bend in
your arms your elbows kind of out to the
sides that’s great if you feel the
stretch but if you want to take it to
things a little bit further just think
about bringing your elbows towards each
other a little bit nice straight on so
you can play with it find what works and
then just settle in
so just noticing here he can relax your
shoulders a little bit more sometimes
without even noticing we tense up a
little bit in this position so just try
to soften your shoulders a little bit
more at the chest be heavy falling
towards your mat
hmm staying for just one or two more
moments if your gun slowly and inhale to
lift your chest back up you can walk
your hands back in or even sit on your
heels but just a little shoulder roll
might feel good mmm
we’re gonna do one more for the
shoulders laying down on their tummies
so come all the way down oh so we’re
gonna be extending our left arm out to
the side nice and straight and in line
with the shoulder and then bringing your
left cheek to the mat so looking away
from your arm and then we’re just gonna
well maybe you’re gonna stay here maybe
just extending the arm out to the side
is perfect but if you want more we’re
just gonna start to kind of roll over
like we want to lay all the way over
onto our backs but we’re gonna just go
as far as we need to to feel a stretch
through the arm through the shoulder the
chest you might get a nice twist
depending on how far you go so feel free
to bend the knees plant the feet
whatever helps you turn over and then
your right hand might stay in front of
you might find your hip or your low back
some people can clasp their hands
together but just wherever is comfy and
gives you a good stretch
we’re staying a little longer if you
would like or just another breath or two
more slowly and I start to come back
over and lay on the tummy and you can
bring that left arm in just rest it
wherever’s comfy for a second and also
bring your opposite cheek so your right
cheek probably to the mat and just take
a second let your shoulder be nice and
heavy and then we’ll switch sides
whenever you’re ready for that mm-hmm so
that right arm is gonna come out this
time nice and straight in line with the
shoulder mmm
right cheek will stay down so looking
away from the arm and then you can just
start to roll over if you’re rolling
over you’re remembering that you can
bend your knees or plant your feet and
move your left hand a whole lot of
options for this one
nice and slow let’s start to turn back
over mmm and you can just bring that
right arm in and maybe the left cheek to
the mats
and then we’ll just turn all the way
over onto our backs and set up for
shavasana so let your feet be nice and
wide
resting your arms at your sides with
your palms facing up
as always I encourage you guys to stay
here for as long as you have time for
just let your body be still and heavy
but until we meet again have a really
awesome day namaste
you


Yin Yoga for Flexibility | Full Body Yoga Stretch | 28 Minutes


All credits go to Rachel Pichler Yoga