That's the second day
Lucinda Hollands: Breath in. Bring that energy up your spine, up through the neck, out the top of your head.
Lucinda Hollands: Dropping the shoulders away from the ears.
Lucinda Hollands: On your next exhale, go ahead and let the chin fall right down to the chest, releasing through the back of the neck.
Lucinda Hollands: Let the head
Lucinda Hollands: move side to side. Gently
Lucinda Hollands: letting that motion get bigger.
Lucinda Hollands: Bigger.
Lucinda Hollands: Back down to center.
Lucinda Hollands: And coming up.
Lucinda Hollands: Looking right and left. Keep the motion going.
Lucinda Hollands: Each time, see if you can see behind you, just a little bit further, without moving the shoulders.
Lucinda Hollands: Just the neck.
Lucinda Hollands: And bring that center.
Lucinda Hollands: And then ear to shoulder, again continue the motion.
Lucinda Hollands: Keeping the shoulders, pressing down towards the floor.
Lucinda Hollands: Trying to get the ear closer to the shoulder.
Lucinda Hollands: Let the movement flow with your breath.
Lucinda Hollands: Center.
Lucinda Hollands: And moving the chin down and looking up.
Lucinda Hollands: And then dropping the chin, taking head circles lifting the chin as you go back, so you don't compress the neck in the back.
Lucinda Hollands: Dropping the head very heavy in the front.
Lucinda Hollands: Exhaling as you go front, inhaling as you lift to the back.
Lucinda Hollands: And reversing that circle when you're ready.
Lucinda Hollands: Bringing that to center. If you're legs are crossed, go ahead and cross them in another way.
Lucinda Hollands: If you have a towel or strap, go ahead and grab that. We're going to gently warm up your shoulders.
Lucinda Hollands: Just hanging on to your towel lifting up inhaling and exhaling down.
Lucinda Hollands: Keeping those arms as straight as possible and actually pulling
Lucinda Hollands: the towel out. So you have some tension. Pulling up.
Lucinda Hollands: And exhaling down.
Lucinda Hollands: When you're coming up, you want to stop if your shoulders start coming up towards your ears. Just beginning to warm them up.
Lucinda Hollands: Keep those elbows straight.
Lucinda Hollands: Inhaling up.
Lucinda Hollands: Exhaling down.
Lucinda Hollands: Getting the arms further behind your ears, stretching through the chest.
Lucinda Hollands: Arching through that upper back.
Lucinda Hollands: Bringing the arms up above your head.
Lucinda Hollands: Keeping the head centered between the arms.
Lucinda Hollands: Little bit of a side bend, side to side. Pressing
Lucinda Hollands: into the mat, stretching the arms apart, keeping those elbows straight.
Lucinda Hollands: Inhaling and exhaling.
Lucinda Hollands: Lifting straight up keeping the body in one place, moving the arms in a circle over the top of your head.
Lucinda Hollands: Circle the other direction.
Lucinda Hollands: Still reaching behind you, as far as you can.
Lucinda Hollands: Holding and pulling.
Lucinda Hollands: And then releasing that to the front.
Lucinda Hollands: Circling through your shoulders.
Lucinda Hollands: Releasing the other direction.
Lucinda Hollands: Lifting the shoulders, all the way up to your ears, and then pressing down. Lengthening through the neck. And lifting up,
Lucinda Hollands: nd down.
Up.
Lucinda Hollands: And down.
Lucinda Hollands: And sitting in a neutral position.
Lucinda Hollands: Moving the body forward arching from the back, all the way from the tailbone.
Lucinda Hollands: Inhaling expanding through the chest, pulling the shoulder blades together and then rounding.
Lucinda Hollands: Feeling the stretch from the tailbone through the back of the hips.
Lucinda Hollands: Widening through the shoulder blades, dropping your head. Pulling in your belly button.
Lucinda Hollands: Inhaling.
Lucinda Hollands: Arching.
Lucinda Hollands: Rounding.
Lucinda Hollands: Allowing those hips to move, warming up the hip joints.
Lucinda Hollands: Sitting up straight.
Lucinda Hollands: Taking one arm overhead, holding on to that elbow pulling the arm. So the elbow is right behind your head, lifting the chin, again opening through the front of the chest.
Lucinda Hollands: Big breaths, allowing your chest to expand.
Lucinda Hollands: And pulling that arm around to the front.
Lucinda Hollands: Right across the body.
Lucinda Hollands: Keeping the shoulder down, lengthening through the neck.
Lucinda Hollands: Continuing keeping your spine activated, sitting up tall.
Lucinda Hollands: And over to the other side.
Lucinda Hollands: Release and pulling up around to the front, hugging it right against your body.
Lucinda Hollands: Reaching behind you, clasping your hands, pressing the palms together, press the knuckles into the floor, shoulders down away from the ears, shoulder blade squeezing
Lucinda Hollands: Lifting those arms, rounding forward.
Lucinda Hollands: Hands down behind your back.
Lucinda Hollands: Go ahead and switch your legs.
Lucinda Hollands: Clap your hands behind you.
Lucinda Hollands: Squeeze into the back.
Lucinda Hollands: Breathe through your chest. As you exhale, rounding forward lifting those arts as high as a you can.
Lucinda Hollands: Back down behind your back, rolling up.
Lucinda Hollands: Extending one leg out to the side.
Lucinda Hollands: Keeping one leg bent.
Lucinda Hollands: Walking your hands forward.
Lucinda Hollands: Keeping both your sitz bones on the floor.
Lucinda Hollands: The straight leg. Make sure that the knee is not rolling in. So make sure that the knee is up to the ceiling.
Lucinda Hollands: Waking yourself up.
Lucinda Hollands: Rotate slightly away from the straight leg, keeping that arm on the inside of the leg, and then the other arm is going to come up and over.
Lucinda Hollands: Shoulder is opening, chest is opening to the sky. You can look up.
Lucinda Hollands: And when you feel your body relax. Go ahead and take a deep breath in. Exhale, take it all the way over.
Lucinda Hollands: Opening through the rib cage breathing through that rib cage.
Lucinda Hollands: Inhaling up.
Lucinda Hollands: And go ahead and switch sides.
Lucinda Hollands: Walking yourself forward.
Lucinda Hollands: Again checking that knee of the straight leg, making sure that the knee is pointing directly up to the ceiling.
Lucinda Hollands: Both sitz bones are on the floor. Walking yourself forward.
Lucinda Hollands: Your two sides are often very different.
Lucinda Hollands: So listen to the body.
Lucinda Hollands: And move into a deeper stretch as your muscles relax.
Lucinda Hollands: Walking yourself up, turn slightly away from the straight leg, putting our hand on the inside of the straight leg, reaching up and over. Think of lengthening.
Lucinda Hollands: Breathing through the side of your ribcage.
Lucinda Hollands: And as the muscles relax, taking a nice deep breath in.
Lucinda Hollands: And exhaling all the way over.
Lucinda Hollands: Make sure that top shoulder is rotating back.
Lucinda Hollands: Inhaling up.
Lucinda Hollands: Put the bottoms of your feet together.
Lucinda Hollands: Sitting up tall.
Lucinda Hollands: You can hang on to your legs, doing some circling of the chest. So we're warming up the spine, as well as the hip joints. So pressing the chest over to one side as far as possible before allowing it to come forward, and side, and rounding back.
Lucinda Hollands: Keeping the sitz bones attached so you're working right through the hip joints.
Lucinda Hollands: Also the spine.
Lucinda Hollands: You can even let the head go.
Lucinda Hollands: Taking it all the way up into the neck.
Lucinda Hollands: Let this move with your breath.
Lucinda Hollands: Exhaling and Inhaling.
Lucinda Hollands: And reversing that.
Lucinda Hollands: Sitting up nice and tall, stretching forward.
Lucinda Hollands: And rounding, reaching the arms forward.
Lucinda Hollands: Let the neck go, releasing.
Lucinda Hollands: Letting it hang.
Lucinda Hollands: Decompressing the neck.
Lucinda Hollands: Rolling up. We are going to move around to your back. But, before you do, if you have pillows, or blocks, or books, get them nearby and we are going to do a little backstretch.
Lucinda Hollands: Let's start with some windshield wipers to get the lower back warmed up.
Lucinda Hollands: This helps get the hips warmed up.
Lucinda Hollands: As the knee comes inward, pushing it down towards the floor.
Lucinda Hollands: Let the knees fall over to the left, putting the left foot on top of the right knee, helping it to the floor. Allowing this right hip to come up.
Lucinda Hollands: But, keeping the shoulders grounded.
Lucinda Hollands: Releasing that top foot.
Lucinda Hollands: Taking the knees to the other side, putting the right foot on top of the knee.
Lucinda Hollands: And releasing that. Pulling the knees back to center.
Lucinda Hollands: Putting the bottoms of the feet together, letting the knees fall open.
Lucinda Hollands: Pressing the palms together, keeping the elbow straight.
Lucinda Hollands: Take a breath.
Lucinda Hollands: Exhale the arms over the head as far as they go.
Lucinda Hollands: Back up to the ceiling.
Lucinda Hollands: If the back is wanting to come up off the floor or the neck is being strained, you can always put a pillow or block above the head so the hands can hit that. That way, your shoulders and your back and your neck can stay relaxed.
Lucinda Hollands: So please work with your own body.
Lucinda Hollands: Next time your arms are above your head, let them stay there.
Lucinda Hollands: And press the arms into the mat, straightening the elbows, squeezing them against your ears.
Lucinda Hollands: Breathing through the contraction.
Lucinda Hollands: And releasing that contraction pulling those arms back up.
Lucinda Hollands: Releasing, go ahead and help the legs together.
Lucinda Hollands: Hand by your side. We're going to go into bridge. Today we're going to roll up one vertebra at a time. So getting the heels so that you can touch them with your fingers.
Lucinda Hollands: Getting the heels right in line with the knees and the hip flexors, hands by your sides, pressing the hands, the forearms, the backs of the arms, the shoulders into the mat.
Lucinda Hollands: And then pulling the belly button into the spine, lifting the tailbone, pressing through the bottoms of your feet, feeling the center of the back, the middle of the back, way up to the shoulders.
Lucinda Hollands: Take a big breath.
Lucinda Hollands: Pressing even the toes, the fingers. And then, exhaling down one vertebra at a time. Lengthening through the spine, trying to get the tailbone closer to your heels.
Lucinda Hollands: Three more with your own breath. Rolling up.
Lucinda Hollands: Taking a breath before you come back down.
Lucinda Hollands: Finding that middle back
Lucinda Hollands: before the hips hit.
Lucinda Hollands: Lengthening.
Lucinda Hollands: Separating each one of those bones.
Alright.
Lucinda Hollands: So we're going to roll up one more time. But this time when we're up you're going to go ahead and clasp your hands underneath your back, pulling the shoulder blades together. Really lifting the chest and taking some deep breaths through your chest. So here we go. Rolling up.
Lucinda Hollands: High as you can go. And then walking the shoulders together, lifting with chest higher, so you're right on top of the shoulders. Pulling the hands together, pressing those hands into the mat. Pressing the feet into the mat, opening through the chest and the hips. Take three breaths right here.
Lucinda Hollands: Pushing those hips up.
Lucinda Hollands: And release in the hands, walking the shoulders out.
Lucinda Hollands: And then rolling down, one vertebra at a time.
Lucinda Hollands: Pulling your knees in and circling through the hips.
Lucinda Hollands: Release in the other direction.
Lucinda Hollands: Taking your block if you have one, placing it right into your hips.
Lucinda Hollands: Go ahead and take our heels up to the ceiling.
Lucinda Hollands: So flexing and pointing through the feet and through the ankles.
Lucinda Hollands: Give your heart a little break here, allowing the blood to flow to it.
Lucinda Hollands: Big circles with your ankles.
Lucinda Hollands: Circling the other way.
Lucinda Hollands: Pulling the knees towards you.
Lucinda Hollands: And then pressing the legs straight.
Lucinda Hollands: And again, bending, pulling.
Lucinda Hollands: And straightening.
Lucinda Hollands: Two more.
Lucinda Hollands: And releasing your legs to the floor.
Lucinda Hollands: Moving the block up to the chest area.
Lucinda Hollands: Here again, if the head is uncomfortable making it all the way to the floor, you can use another block or you can use pillow or a towel.
Lucinda Hollands: Find where you feel supported. And, you can release through shoulders, you can release to the back of the head.
Lucinda Hollands: Breathing through the chest, expanding through the rib cage, both the lower part of your rib cage and up into the chest area, all the way to the clavicles.
Lucinda Hollands: Big breath.
Lucinda Hollands: Take your arms
Lucinda Hollands: up towards the ceiling again, clasping the fingers.
Lucinda Hollands: And then moving those arms overhead and back up again. Feeling the difference in the upper back, in the shoulders and the neck, from when you were flat on the floor.
Lucinda Hollands: Releasing through the shoulders.
Lucinda Hollands: Taking three big breaths.
Lucinda Hollands: Then pressing the hands into the floor straightening through the elbows.
Lucinda Hollands: Releasing, pulling those arms back. Using the elbows to help lift yourself up off of the block.
Lucinda Hollands: Pressing yourself up.
Lucinda Hollands: Putting the bottoms of those feet together again and rounding forward.
Lucinda Hollands: Pressing the back straight.
Lucinda Hollands: Pushing forward in that lower back, pulling in your abdominals, reaching up, breathing in.
Lucinda Hollands: Exhaling forward flat back. Keep those feet flexed, getting into the hamstrings.
Lucinda Hollands: You can always use a strap if you need to, straps are great for this. Keep that back as straight as possible
Lucinda Hollands: in that first stretch.
Lucinda Hollands: Through the hamstrings.
Lucinda Hollands: Releasing forward rounding over.
Lucinda Hollands: Rolling up
Lucinda Hollands: Cross your left leg over the right.
Lucinda Hollands: Twisting towards that upper knee.
Lucinda Hollands: As you exhale, pulling in your abdominals, to give you more room to twist.
Lucinda Hollands: Exhaling out of that. Changing sides. Cross your right led over the left, you're going to be turning to your right.
Lucinda Hollands: Sitting as tall as you can, using that hand behind you.
Lucinda Hollands: As you exhale, bringing that stomach in, giving you more room to twist. Looking behind you.
Lucinda Hollands: Let me move the blocks.
Lucinda Hollands: Moving on to your hands and knees. Just a couple cat cows.
Lucinda Hollands: Again, lengthen through the spine.
Lucinda Hollands: Pressing through the hands and the fingers. Pressing through the shoulders.
Lucinda Hollands: When you're ready, go ahead and tuck your toes under and press yourself into downward facing dog. Pedaling through your heels.
Lucinda Hollands: Pressing both heels down.
Lucinda Hollands: Pressing your weight over to your right foot, lifting the left leg up into the air.
Lucinda Hollands: Bend the leg.
Lucinda Hollands: Dropping through the right heel and do little circles with the hip.
Lucinda Hollands: Release in the other direction.
Lucinda Hollands: Pressing that left leg back up, pushing through the heel, and drop it down.
Lucinda Hollands: Over to the other side.
Lucinda Hollands: Weight to the left foot, right leg up into the air.
Lucinda Hollands: Bending that leg and circling through the hip.
Lucinda Hollands: Releasing in the other direction.
Lucinda Hollands: Pressing the heel up to the ceiling, pressing down.
Lucinda Hollands: Dropping the heels.
Lucinda Hollands: Take it forward into a plank, holding.
Lucinda Hollands: Keeping the stomach in.
Lucinda Hollands: Pressing back up.
Lucinda Hollands: Alright, so before I go into this next one, we're going to take the leg up, bend the leg, and try to find the floor behind us.
Lucinda Hollands: If it's too much, don't do it. Just be stretching with the leg up in the air. Just make sure there's nothing that you can hurt yourself on or slip on.
Lucinda Hollands: I'm going to take my socks off.
Lucinda Hollands: And you don't have to go all the way to the floor.
Lucinda Hollands: Push up into downward facing dog.
Lucinda Hollands: Taking your left leg up into the air.
Lucinda Hollands: Bend it and then reaching back trying to get that foot on the floor.
Lucinda Hollands: Take the other arm up, press the hips to the ceiling.
Lucinda Hollands: And putting hand back on the ground, using your abdominals, pull that leg back up, and down.
Lucinda Hollands: Dropping your heels, pressing your back, weight to the left foot, right foot up. Bend it.
Lucinda Hollands: And finding that floor behind you.
Lucinda Hollands: Pressing the hips to the ceiling.
Lucinda Hollands: Right hand to the ground.
Lucinda Hollands: Using your abdominals, pressing up.
Lucinda Hollands: Downward Facing Dog.
Lucinda Hollands: Walking your feet forward.
Lucinda Hollands: Slowly rolling up.
Lucinda Hollands: So, balancing in tree.
Lucinda Hollands: We'll do tree this week.
Lucinda Hollands: If you need something to balance with,
Lucinda Hollands: A chair or a wall works. Remember in the tree,
Lucinda Hollands: if you're hips are tight, you can always leave the foot down here, or going all the way up.
Lucinda Hollands: Starting on either side.
Lucinda Hollands: Remember, this is not a competition. Everybody's balance is a little different. You work on your own. When you find the balance,
Lucinda Hollands: then focus on your breath, trying to get it nice and deep and steady.
Lucinda Hollands: You can take the hands to that heart center position.
Lucinda Hollands: You can take them up above your head.
Lucinda Hollands: You can open them up like a tree.
Lucinda Hollands: But go ahead and play with it, if you've got a nice balance.
Lucinda Hollands: Some ways to challenge yourself in balances is to be looking up and down or side to side. So if you've got a really good balance start challenging yourself. But go ahead and find that,
Lucinda Hollands: and hold.
Lucinda Hollands: Taking it to the other side.
Lucinda Hollands: You might find your two sides are very different.
Lucinda Hollands: Balancing is really good for building confidence.
Lucinda Hollands: For calming your body.
Lucinda Hollands: When you're balancing, your usually focusing on that.
Lucinda Hollands: Good job.
Lucinda Hollands: Let's go ahead and find that floor.
Lucinda Hollands: On our backs.
Lucinda Hollands: Your final corpse position.
Lucinda Hollands: Good work today. Give yourself this minute or two
Lucinda Hollands: to relax.
Lucinda Hollands: Free your mind.
Lucinda Hollands: You can concentrate on your heartbeat, feeling it slow down. You can concentrate on your breath.
Lucinda Hollands: You can just clear your mind.
Lucinda Hollands: Whatever helps you relax. Flattening out the shoulder blades, walking the shoulders away from your ears. Remember, relaxing through the facial muscles, neck, jaw.
Lucinda Hollands: Letting the jaw sink into the neck, lengthening through the back of the neck.
Lucinda Hollands: Quieting the toes and the fingers.
Lucinda Hollands: Deepening the breath. Wiggling the toes and the fingers.
Lucinda Hollands: Arms over your head for one last long stretch.
Lucinda Hollands: Rolling over to one side before sitting up.
Lucinda Hollands: Breath in through the nose, open up exhale.
Lucinda Hollands: One more.
Lucinda Hollands: Have a wonderful day. Find something that makes you happy. Namaste.
Lucinda Hollands: Right, you don't have any questions, I will hopefully see you on Tuesday or Thursday Tuesday, Thursday.
Hui-I Chou: Sorry, I was late.
Lucinda Hollands: That's okay. Um, you'll come on the roster. I get arrested right off of zoom. So I'll see you there. So your name. Okay, thank you.
Hui-I Chou: Co to see
Lucinda Hollands: Right.
Okay, bye.