WEBVTT 1 00:00:06.240 --> 00:00:07.770 Lucinda Hollands: Alright, I think we're ready. 2 00:00:09.360 --> 00:00:18.810 Lucinda Hollands: So today we're going to focus a lot on shoulders as I was reading one of the last discussions or assignments. There were quite a few students who said they were really tight. 3 00:00:19.890 --> 00:00:27.840 Lucinda Hollands: So a lot of focus on a few exercises to help stretch out those shoulders, of course, when you're doing that, you're also stretching out the back in 4 00:00:28.860 --> 00:00:35.670 Lucinda Hollands: The chest and even your neck. So as we're going through these really concentrate on your shoulders. 5 00:00:38.640 --> 00:00:39.000 Alright. 6 00:00:54.450 --> 00:00:56.400 Lucinda Hollands: So go ahead and close your eyes. 7 00:00:58.350 --> 00:00:59.790 Lucinda Hollands: Finding your space. 8 00:01:03.510 --> 00:01:05.880 Lucinda Hollands: Bringing yourself into the present. 9 00:01:08.940 --> 00:01:15.450 Lucinda Hollands: Releasing your mind any obligation to have later on today or anything that's been happening. 10 00:01:17.160 --> 00:01:21.960 Lucinda Hollands: Yesterday for this let those thoughts disappear. 11 00:01:23.490 --> 00:01:24.870 Lucinda Hollands: Close your eyes. 12 00:01:27.090 --> 00:01:29.040 Lucinda Hollands: Let the ground support your way. 13 00:01:31.230 --> 00:01:35.490 Lucinda Hollands: Begin breathing in through the nose and out through the mouth. 14 00:01:38.670 --> 00:01:42.780 Lucinda Hollands: Each breath, make it a little bit slower than the one before. 15 00:02:02.040 --> 00:02:15.930 Lucinda Hollands: As you're breathing following your breath through your body noticing any places that traveled attention. You might be a little bit sore or stuff or even places that feel good today. 16 00:02:24.090 --> 00:02:25.410 Lucinda Hollands: slowing your body 17 00:02:27.000 --> 00:02:28.230 Lucinda Hollands: slowing your mind. 18 00:02:30.390 --> 00:02:31.710 Lucinda Hollands: slowing your heart rate. 19 00:02:53.070 --> 00:02:54.570 Lucinda Hollands: Ceiling your lips. 20 00:02:55.770 --> 00:02:59.130 Lucinda Hollands: Breathing in and out through your nose. 21 00:03:30.870 --> 00:03:37.650 Lucinda Hollands: Last class we started some alternate nasal breathing. So go ahead and do that again today. 22 00:03:38.700 --> 00:03:40.410 Lucinda Hollands: So what's your right hand. 23 00:03:41.550 --> 00:03:47.610 Lucinda Hollands: You can either fold the pointer finger middle finger in or you can place those on your forehead. 24 00:03:49.620 --> 00:04:04.890 Lucinda Hollands: That leaves us thumb. That's going to be plugging up the right side of your nose, the ring finger that will be putting up the left side of your nose. So this is done completely through the nose. So you will seal your lips. 25 00:04:07.050 --> 00:04:09.840 Lucinda Hollands: Breathing in through the nose. 26 00:04:11.790 --> 00:04:13.200 Lucinda Hollands: and out through the nose. 27 00:04:15.630 --> 00:04:23.340 Lucinda Hollands: And then again in through the nose does tie sealing the right nostril off as you exhale through the left 28 00:04:27.270 --> 00:04:29.250 Lucinda Hollands: Inhale through the left 29 00:04:32.610 --> 00:04:39.000 Lucinda Hollands: Go ahead and release the right nostril close off the left and exhale through the right 30 00:04:43.140 --> 00:04:44.700 Lucinda Hollands: inhaling through the right 31 00:04:47.520 --> 00:04:51.690 Lucinda Hollands: Closing the right and exhaling through the left 32 00:04:56.430 --> 00:04:57.900 Lucinda Hollands: inhaling through the left 33 00:05:01.050 --> 00:05:04.710 Lucinda Hollands: Closing the left. Exhale through the right 34 00:05:09.210 --> 00:05:10.230 Lucinda Hollands: Continue. 35 00:05:11.460 --> 00:05:13.500 Lucinda Hollands: This alternate nasal breathing. 36 00:05:15.870 --> 00:05:21.660 Lucinda Hollands: Think of trying to take a moment to pause before you inhale, or xel 37 00:05:23.010 --> 00:05:28.650 Lucinda Hollands: Close your eyes and concentrate. Let's go ahead and start with 10 complete rounds. 38 00:07:26.310 --> 00:07:33.150 Lucinda Hollands: You will complete the cycle by breathing out the left nostril and then really senior hands. 39 00:07:35.670 --> 00:07:37.110 Lucinda Hollands: Will take three breaths. 40 00:07:56.130 --> 00:08:00.420 Lucinda Hollands: And opening your eyes spinning the bottoms of your feet together. 41 00:08:03.090 --> 00:08:04.830 Lucinda Hollands: Let's go ahead and let the nice 42 00:08:06.000 --> 00:08:07.380 Lucinda Hollands: bounce up and down. 43 00:08:19.200 --> 00:08:24.660 Lucinda Hollands: And then pulling the belly button into the spine, rounding through the back dropping that 44 00:08:27.180 --> 00:08:30.180 Lucinda Hollands: Inhaling arching and lifting the chin. 45 00:08:33.840 --> 00:08:35.610 Lucinda Hollands: Exhaling and rounding 46 00:08:39.930 --> 00:08:41.100 Lucinda Hollands: Arching and lifting 47 00:08:45.960 --> 00:08:47.430 Lucinda Hollands: we're rounding 48 00:08:53.100 --> 00:08:54.840 Lucinda Hollands: And with Dan arching 49 00:09:00.900 --> 00:09:07.800 Lucinda Hollands: Exhaling sitting up round new forward walking your hands forward releasing through the bat. 50 00:09:33.660 --> 00:09:38.310 Lucinda Hollands: Inhaling and exhaling, and as you roll up 51 00:09:40.110 --> 00:09:42.120 Lucinda Hollands: Take a twist over to one side. 52 00:09:43.410 --> 00:09:46.980 Lucinda Hollands: Lifting through the spine looking behind you. 53 00:10:03.690 --> 00:10:07.290 Lucinda Hollands: inhaling, exhaling as you go to the other side. 54 00:10:30.000 --> 00:10:35.220 Lucinda Hollands: Inhaling rotating your shoulders over one knee and round over that knee. 55 00:10:37.050 --> 00:10:40.350 Lucinda Hollands: Releasing through the side of your back down the spine. 56 00:11:08.610 --> 00:11:09.960 Lucinda Hollands: Over to the other. He 57 00:11:11.490 --> 00:11:12.660 Lucinda Hollands: Exhaling over 58 00:11:45.810 --> 00:11:49.650 Lucinda Hollands: sitting up nice and tall dropping the chin to the chest X scaling. 59 00:11:51.960 --> 00:11:53.520 Lucinda Hollands: Inhaling lifting up 60 00:11:54.570 --> 00:11:55.890 Lucinda Hollands: Working through the neck. 61 00:11:57.780 --> 00:11:58.830 Lucinda Hollands: Exhaling down 62 00:12:01.590 --> 00:12:01.980 Lucinda Hollands: And let's 63 00:12:22.530 --> 00:12:26.550 Lucinda Hollands: Coming center looking over one shoulder and then the other. 64 00:12:51.240 --> 00:12:56.280 Lucinda Hollands: Coming center and then your to shoulder with keep it moving. 65 00:12:57.630 --> 00:12:59.190 Lucinda Hollands: Si, si 66 00:13:18.570 --> 00:13:30.240 Lucinda Hollands: And letting it drop over to the right head circles, dropping the chin over the left lift the chin as you go to the back. 67 00:13:45.060 --> 00:13:46.380 Lucinda Hollands: changing sides. 68 00:14:04.680 --> 00:14:05.880 Lucinda Hollands: Coming center. 69 00:14:07.980 --> 00:14:11.850 Lucinda Hollands: Can take one arm up. The golfer into the site, then letting that 70 00:14:16.410 --> 00:14:30.030 Lucinda Hollands: Keeping both of your sits bones attached to the floor. We're going around over it could change it over that me and then inhale arch back and open much just 71 00:14:31.830 --> 00:14:33.540 Lucinda Hollands: Exhaling over the front 72 00:14:36.450 --> 00:14:37.470 Lucinda Hollands: Inhaling issue. 73 00:14:54.840 --> 00:14:56.520 Lucinda Hollands: Take that to the side again. 74 00:14:59.070 --> 00:15:00.180 Lucinda Hollands: Lifting up 75 00:15:02.610 --> 00:15:05.280 Lucinda Hollands: Other side. Reaching up and over. 76 00:15:14.940 --> 00:15:18.060 Lucinda Hollands: And then rounding forward. Exhale. 77 00:15:19.380 --> 00:15:20.310 Lucinda Hollands: Lifting up 78 00:15:46.200 --> 00:15:47.640 Lucinda Hollands: Over to the side. 79 00:15:50.370 --> 00:15:51.090 Lucinda Hollands: And lifting 80 00:15:54.150 --> 00:15:57.930 Lucinda Hollands: Circling those shoulders forward, back, 81 00:16:06.570 --> 00:16:07.620 Lucinda Hollands: And reverse 82 00:16:22.020 --> 00:16:22.770 Lucinda Hollands: Sensor. 83 00:16:26.040 --> 00:16:30.540 Lucinda Hollands: You can sit anywhere you are comfortable. Go ahead and find your towel. 84 00:16:38.760 --> 00:16:40.110 Lucinda Hollands: Starting low 85 00:16:41.580 --> 00:16:57.810 Lucinda Hollands: You can have a strap or tackle anything you can hang on to starting with arm slow keep the elbow straight pull out on the towel so there's tension on the towel and then lifting up 86 00:16:59.460 --> 00:17:04.590 Lucinda Hollands: Only as far as you can go with that the shoulders, wanting to come up 87 00:17:06.120 --> 00:17:13.380 Lucinda Hollands: And then go down. Allow yourself to take a few times before your arms like go completely overhead. 88 00:17:15.720 --> 00:17:16.650 Lucinda Hollands: Inhaling up 89 00:17:20.190 --> 00:17:21.450 Lucinda Hollands: And exhaling down 90 00:17:22.830 --> 00:17:26.700 Lucinda Hollands: And if you have the flexibility start taking that towel behind your head. 91 00:17:49.440 --> 00:17:54.210 Lucinda Hollands: And this time taking this out right over the top of your head. 92 00:17:57.330 --> 00:18:10.920 Lucinda Hollands: And then start circling arms. The key being the head of the middle. The only thing that's working is the shoulders, you're trying to get a big circle over your head, keep tension on the towel. 93 00:18:26.580 --> 00:18:28.860 Lucinda Hollands: And releasing the other direction. 94 00:18:44.940 --> 00:18:51.120 Lucinda Hollands: And go ahead and release those arms down. And again, doing some shoulder circles. 95 00:18:57.930 --> 00:18:59.220 Lucinda Hollands: And release in the neck. 96 00:19:05.580 --> 00:19:14.370 Lucinda Hollands: Keep the towel close by, where you're going to do the towel. One more standing. I also keep that close by. Take it right up to your back. 97 00:19:18.150 --> 00:19:27.510 Lucinda Hollands: So you can be a part needs to gather if you're comfortable there, you can always take it open to that butterfly position. But again, working with the shoulders. 98 00:19:28.470 --> 00:19:37.470 Lucinda Hollands: lacing hands, keeping a pulse together as much as possible arts as straight as possible and start with your breathing. 99 00:19:38.370 --> 00:19:53.880 Lucinda Hollands: Taking the arms only as far as they want to go above your head so that you're not pulling the chest up off the floor or the shoulders are running to really come up torture eaters. So give yourself time to relax their shoulders. 100 00:20:05.070 --> 00:20:22.440 Lucinda Hollands: And finally, letting the hands rest above your head, keeping it straight. Remember, if you have tight shoulders. You can take a pillow or block and put them up your pants. So did you can completely relaxed right here. 101 00:20:26.850 --> 00:20:28.800 Lucinda Hollands: Really expanding to the chest. 102 00:20:46.920 --> 00:20:52.950 Lucinda Hollands: And then releasing the hands, opening the arms into a V. Palms up. 103 00:20:55.170 --> 00:21:03.300 Lucinda Hollands: Press the arms the back of their shoulders into the math contracting 104 00:21:06.570 --> 00:21:08.550 Lucinda Hollands: reading through the bench action. 105 00:21:09.600 --> 00:21:12.120 Lucinda Hollands: Exhale, and really 106 00:21:15.360 --> 00:21:20.160 Lucinda Hollands: Crossing your arms over your chest. Start with the right elbow on top. 107 00:21:23.070 --> 00:21:29.100 Lucinda Hollands: Now we're going to breathe with this taking those elbows up to the forehead and back though. 108 00:21:32.190 --> 00:21:34.980 Lucinda Hollands: If this movement is easy for you. 109 00:21:36.030 --> 00:21:58.380 Lucinda Hollands: You can take your hands into the evil close hands so crossing that right elbow on top, finding your palms and then go ahead with your breath stretching the fingers down towards the floor above your head and back down. If that's painful, though he been here. 110 00:22:01.170 --> 00:22:01.650 Lucinda Hollands: About 111 00:22:02.700 --> 00:22:05.760 Lucinda Hollands: Five or 600 will switch to the other side. 112 00:22:06.960 --> 00:22:10.710 Lucinda Hollands: Trying to keep the elbows right on top of each other up there just crossed 113 00:22:23.940 --> 00:22:26.790 Lucinda Hollands: And just go ahead and expand those arms out 114 00:22:27.930 --> 00:22:32.370 Lucinda Hollands: Palms up. Give a little pressure into the floor injection 115 00:22:39.810 --> 00:22:43.140 Lucinda Hollands: And over to the other side. Left elbow on top. 116 00:22:45.390 --> 00:22:52.950 Lucinda Hollands: Keeping it all goes Christ or trying to take it into your ego position lifting those elbows and pulling them down. 117 00:23:05.490 --> 00:23:07.860 Lucinda Hollands: The movement does not need to be fast. 118 00:23:29.640 --> 00:23:36.930 Lucinda Hollands: Once again, arms out to the side, palms up, press those arms into the map into the floor. 119 00:23:43.980 --> 00:23:45.000 Lucinda Hollands: And release. 120 00:23:48.690 --> 00:23:49.770 Lucinda Hollands: Really lover. 121 00:23:54.720 --> 00:23:56.730 Lucinda Hollands: Moving on to your hands and knees. 122 00:23:57.870 --> 00:24:02.820 Lucinda Hollands: And then placing your elbows where your hands are great hundred nice little shoulders. 123 00:24:04.830 --> 00:24:10.710 Lucinda Hollands: Pulling the palms together and pressing the forearms and dance into the map. 124 00:24:11.940 --> 00:24:12.960 Lucinda Hollands: Right here. 125 00:24:14.760 --> 00:24:17.280 Lucinda Hollands: working back and forward. 126 00:24:19.140 --> 00:24:25.080 Lucinda Hollands: Concentrating again on the shoulders. How much movement. Can you get both directions. 127 00:25:06.090 --> 00:25:14.160 Lucinda Hollands: bringing that to center placing your hands back on the floor, unless the through three rounds of cat cow. 128 00:25:38.640 --> 00:25:53.100 Lucinda Hollands: Coming to neutral attacking your house, taking it into bed need downward facing dog. Then in a nice way upon two toes push your tailbone up into the sky pushed back into the shoulders. 129 00:26:02.190 --> 00:26:07.230 Lucinda Hollands: Releasing the backs of your legs peddling heels down one at a time to the floor. 130 00:26:19.800 --> 00:26:25.710 Lucinda Hollands: Dropping birth heels bending the knees walking the hands back towards your feet. 131 00:26:30.600 --> 00:26:32.250 Lucinda Hollands: And slowly rolling up 132 00:26:42.420 --> 00:26:44.610 Lucinda Hollands: Again, circling through the shoulders. 133 00:26:47.250 --> 00:26:48.750 Lucinda Hollands: Big circles back 134 00:26:54.090 --> 00:26:59.280 Lucinda Hollands: And then placing your hands on your shoulders circling your elbows. 135 00:27:01.140 --> 00:27:09.240 Lucinda Hollands: Trying to make the circles around. Sometimes you'll get a couple of square spots. 136 00:27:18.210 --> 00:27:24.090 Lucinda Hollands: And then big arm circles reaching back as far as you can. 137 00:27:36.360 --> 00:27:43.920 Lucinda Hollands: Buy your size circling the shoulders, the other way. So back up forward down 138 00:27:52.350 --> 00:27:57.450 Lucinda Hollands: placing your hands on your shoulders circling only the album. 139 00:28:09.150 --> 00:28:12.750 Lucinda Hollands: And then releasing the day long arms. 140 00:28:13.980 --> 00:28:15.990 Lucinda Hollands: Reaching way back way. 141 00:28:27.540 --> 00:28:28.590 Lucinda Hollands: by your side. 142 00:28:33.510 --> 00:28:36.690 Lucinda Hollands: So taking the arms in front of you. Elbows will be at 143 00:28:37.740 --> 00:28:41.010 Lucinda Hollands: shoulder height and then open them up. 144 00:28:42.120 --> 00:28:43.620 Lucinda Hollands: And open the hands up. 145 00:28:44.760 --> 00:28:56.460 Lucinda Hollands: We're going to go from center right here and then taking those arms back as far as they'll go without either lifting or dropping the shoulders. 146 00:28:57.810 --> 00:28:59.670 Lucinda Hollands: Like a goalpost 147 00:29:02.970 --> 00:29:04.020 Lucinda Hollands: Move forward. 148 00:29:05.400 --> 00:29:06.990 Lucinda Hollands: And back 149 00:29:24.030 --> 00:29:44.220 Lucinda Hollands: We're going to take them the other way. So again, start with those nice flat arms. Keep the Most High wanted drop and then you're going to pull the arms down, be careful that you're not elevating your shoulders. You want to keep them down. You're trying to keep those elbows as high as possible. 150 00:30:01.980 --> 00:30:11.760 Lucinda Hollands: shoulder rotation. Yes, if you if you need to stop per minute. Remember, listen to your body, maybe don't go as far 151 00:30:19.980 --> 00:30:20.820 Lucinda Hollands: Shape that out. 152 00:30:29.370 --> 00:30:36.120 Lucinda Hollands: I'm straight out to the side really pushing the shoulders down. So you want to think almost rolling back and down. 153 00:30:36.780 --> 00:30:55.800 Lucinda Hollands: And pulling the shoulder blades. So when we're pushing down you feel like you're actually pushing on something and you feel right back here and your back just must Dorsey sit down and release down release will do eight down 154 00:30:57.930 --> 00:30:58.620 Lucinda Hollands: For 155 00:30:59.970 --> 00:31:05.160 Lucinda Hollands: Us in the back using it, you're feeling it right under your armpits. 156 00:31:06.720 --> 00:31:07.710 Lucinda Hollands: One more. 157 00:31:09.630 --> 00:31:19.320 Lucinda Hollands: And then it trick. Also, if you've got a lot of pain in the front of your shoulders, instead of completely to the side with additional Jewish, you can always take them slightly in front 158 00:31:19.860 --> 00:31:28.830 Lucinda Hollands: That will relieve a lot of pain in the front of adulthood. So that's something you might want to do if you have type children's there, but otherwise. 159 00:31:29.550 --> 00:31:40.620 Lucinda Hollands: We're going to pop up still pressing down no shoulder is connecting to your back and I said you're pressing something up and release really pushing 160 00:31:42.390 --> 00:31:48.900 Lucinda Hollands: gauging those different muscles that help support their shoulder got muscles move back 161 00:31:55.050 --> 00:31:57.450 Lucinda Hollands: And it's really hard to things very heavy 162 00:31:59.100 --> 00:31:59.700 Lucinda Hollands: Tour. 163 00:32:03.900 --> 00:32:08.400 Lucinda Hollands: And again, just let that go. The net go 164 00:32:18.240 --> 00:32:21.240 Lucinda Hollands: Again, your towel, a strap also works. 165 00:32:22.890 --> 00:32:28.860 Lucinda Hollands: Some people like doing this if they have a static and loop it and they hold them to the loop instead 166 00:32:30.300 --> 00:32:32.280 Lucinda Hollands: I find to tell works just fine. 167 00:32:33.810 --> 00:32:34.800 Lucinda Hollands: So we'll start 168 00:32:35.910 --> 00:32:37.350 Lucinda Hollands: With it behind your back. 169 00:32:38.730 --> 00:32:44.280 Lucinda Hollands: You can decide how close you want the artists together and it started out a little bit wider. 170 00:32:46.170 --> 00:32:48.750 Lucinda Hollands: Keeping those shoulders down, lifting 171 00:32:49.920 --> 00:32:50.670 Lucinda Hollands: And release. 172 00:32:52.530 --> 00:33:02.610 Lucinda Hollands: Lift and readings. Be careful, you're not using much of the other part of your body, you really want to be using the backs of their shoulders. 173 00:33:12.690 --> 00:33:18.210 Lucinda Hollands: And release that lock your hands together, just a little bit more, or even touching them. 174 00:33:20.100 --> 00:33:22.320 Lucinda Hollands: And do a few more right here. 175 00:33:28.080 --> 00:33:34.320 Lucinda Hollands: Keeping your neck up, keep in the back, engaging your abdominals to really focusing 176 00:33:36.060 --> 00:33:37.110 On the shoulders. 177 00:33:55.980 --> 00:33:58.740 Lucinda Hollands: So like the tricep stretch that we do a lot 178 00:34:00.060 --> 00:34:09.120 Lucinda Hollands: You're gonna put see your right arm overhead. And then down here, you're going to grab this hand and then inch those hands together. 179 00:34:14.280 --> 00:34:20.280 Lucinda Hollands: So this might as soon as you feel at first point of tension. You do not want to go to pain and it's never good. 180 00:34:22.620 --> 00:34:29.340 Lucinda Hollands: But then start thinking, you know, where's your shoulders that should be down away from the ears. Can you put your head up straight. 181 00:34:30.720 --> 00:34:49.170 Lucinda Hollands: But the nice thing about having the towel is now you can do some of your directions and releases so but pulling the bottom can down you can give that top arm a little bit more stretch push back with the head. So you're pulling down 182 00:34:50.580 --> 00:34:51.990 Lucinda Hollands: Pushing back with that. 183 00:35:00.000 --> 00:35:12.960 Lucinda Hollands: Day. That's your contract in the other arm can getting it ready for a stretch. Also, releasing that this time we're going to live up with the right and let that background of your back. 184 00:35:14.580 --> 00:35:15.000 Lucinda Hollands: Up. 185 00:35:20.820 --> 00:35:21.480 Lucinda Hollands: Holding 186 00:35:30.930 --> 00:35:37.200 Lucinda Hollands: And go ahead and release again give yourself a nice little have any video direction. 187 00:35:41.490 --> 00:35:46.170 Lucinda Hollands: So over to the other side. So, left arm overhead. 188 00:35:47.520 --> 00:35:57.870 Lucinda Hollands: buying your towel inch arms together a little bit. Is your fingers and hold it there for a moment, fixing 189 00:35:59.580 --> 00:36:05.520 Lucinda Hollands: Your posture dropping your shoulders lengthening through the neck gentle press 15 the chin. 190 00:36:07.890 --> 00:36:12.420 Lucinda Hollands: And then pulling down with the right arm left arm codes for 191 00:36:13.800 --> 00:36:14.430 Lucinda Hollands: Pulling down 192 00:36:18.660 --> 00:36:20.490 Lucinda Hollands: A couple breaths right here. 193 00:36:28.440 --> 00:36:31.740 Lucinda Hollands: And then release lifting up with the top arm. 194 00:36:33.030 --> 00:36:36.840 Lucinda Hollands: Keeping elbow behind your back and lifting 195 00:36:47.340 --> 00:36:52.800 Lucinda Hollands: Trying to relax and gently press the shoulders down, pulling 196 00:36:55.980 --> 00:36:59.340 Lucinda Hollands: Release that go ahead and shake it out yourself. Uh huh. 197 00:37:01.380 --> 00:37:02.250 Lucinda Hollands: Um, there are 198 00:37:03.300 --> 00:37:05.910 Lucinda Hollands: Yoga poses that will have you doing 199 00:37:07.230 --> 00:37:14.040 Lucinda Hollands: Where you're taking your problems. But if you're back. I'm trying to press those palms together and then you're trying to get those 200 00:37:15.210 --> 00:37:17.700 Lucinda Hollands: My hand right between the shoulder blades. 201 00:37:19.320 --> 00:37:23.700 Lucinda Hollands: And so that's something if you're starting to get flexible, you can start 202 00:37:24.900 --> 00:37:29.700 Lucinda Hollands: pushing those together with them. Really looking those hands. I have no flexibility in front of 203 00:37:31.560 --> 00:37:32.670 Lucinda Hollands: The other ones. One. Two. 204 00:37:33.960 --> 00:37:36.270 Lucinda Hollands: Is where you're trying to find your fingers. 205 00:37:37.800 --> 00:37:38.820 Lucinda Hollands: And hang on. 206 00:37:40.770 --> 00:37:55.110 Lucinda Hollands: And most people will find especially that one you are really lopsided like once I will never make it. The other side will but that tells really good ways to start opening yourself up for that kind of flexibility. 207 00:37:56.970 --> 00:37:57.300 Right. 208 00:37:59.730 --> 00:38:04.320 Lucinda Hollands: Well, they're great tools for you, especially for arms. 209 00:38:05.460 --> 00:38:06.120 Lucinda Hollands: And so 210 00:38:07.620 --> 00:38:21.810 Lucinda Hollands: You always want to make sure that you have weight on your feet. So you're never going to be leaning in or out of this because remember our shoulders are pretty small, really. And if we put too much weight into it. We can cause some damage. 211 00:38:23.580 --> 00:38:36.090 Lucinda Hollands: So if you stand next to a wall, put one hand on the wall behind you so that man, and then you can start doing where you're just pressing 212 00:38:37.620 --> 00:38:47.700 Lucinda Hollands: The shoulder forward, making sure you're on top of your feet and you have your balance and as you get more flexible, you can get a little closer to the wall. 213 00:38:48.750 --> 00:38:51.030 Lucinda Hollands: And this is really good. You can do 214 00:38:52.200 --> 00:38:55.920 Lucinda Hollands: The contractions where you're pushing the hand into the wall. 215 00:38:57.000 --> 00:38:57.900 Lucinda Hollands: And releasing 216 00:38:59.220 --> 00:38:59.820 Lucinda Hollands: Pushing 217 00:39:01.020 --> 00:39:01.980 Lucinda Hollands: And releasing 218 00:39:04.980 --> 00:39:09.810 Lucinda Hollands: It back here, or just holding that forward. 219 00:39:11.610 --> 00:39:13.590 Lucinda Hollands: And then you can do depending on 220 00:39:15.960 --> 00:39:22.080 Lucinda Hollands: Where you're flexible and also just to get part of the chest involve you can do the starting low 221 00:39:23.220 --> 00:39:26.760 Lucinda Hollands: See me I'm starting low 222 00:39:29.340 --> 00:39:49.740 Lucinda Hollands: Pressing and releasing and then slowly moving that are up. But remember, again, you're not going to press into the wall with your body. You're going to press the hand into the wall. So you're not leaning into their shoulders if if we already have injuries. We don't want to make your words. 223 00:39:51.450 --> 00:39:53.730 Lucinda Hollands: Until you take it all the way up. 224 00:39:55.230 --> 00:39:59.340 Lucinda Hollands: This is a great one because it really goes down through the whole chest 225 00:40:00.390 --> 00:40:01.440 Lucinda Hollands: And you can push 226 00:40:04.800 --> 00:40:05.760 Lucinda Hollands: And release. 227 00:40:06.930 --> 00:40:23.790 Lucinda Hollands: And take it to the other side. So yeah, completely side the wall. When I reached out. What happens is my shoulder vertical back towards my arm. So the first thing get that the shoulders. So, there again, in line with the rest of your body. 228 00:40:25.200 --> 00:40:26.910 Lucinda Hollands: Feeling that whole stretch 229 00:40:28.170 --> 00:40:32.790 Lucinda Hollands: chill it pushing the hand into the wall not leading and releasing 230 00:40:34.260 --> 00:40:35.400 Lucinda Hollands: And those kind of stretches 231 00:40:36.930 --> 00:40:47.760 Lucinda Hollands: We could literally spend the whole class just doing that. So just some ideas. Make sure if you were doing those with me that you do them on both sides, and then this is the 232 00:40:49.560 --> 00:40:59.550 Lucinda Hollands: Good kind of the puppy got that we were just doing on the floor where we're on our knees and elbows. You can do it up against the wall. So if you reach really high. 233 00:41:00.690 --> 00:41:06.600 Lucinda Hollands: And it will depend on your shoulders. If you're going to be kind of white or if you can start pulling the hands closer together. 234 00:41:08.550 --> 00:41:13.290 Lucinda Hollands: You're going to have to figure out where your feet are going to be. I like to have a pretty wide stance. 235 00:41:14.520 --> 00:41:27.960 Lucinda Hollands: And then you keep your butt out so you're not going to arch the whole body into the wall. You're just going to try to put your chest and the well looked up so hips. Go back throughout them. 236 00:41:32.640 --> 00:41:36.900 Lucinda Hollands: You're really an arched in that upper back looking it up. 237 00:41:42.900 --> 00:41:53.250 Lucinda Hollands: Hold it as long as you can, you can always shake it out and then just try maybe has a little closer together or a little wider it's going to feel different. 238 00:42:06.660 --> 00:42:15.510 Lucinda Hollands: There's another one. That's nice. Do not take yourself to the point of pain. Do it gently you patient flexibility will improve. 239 00:42:20.520 --> 00:42:21.630 Lucinda Hollands: When we're wall. 240 00:42:23.910 --> 00:42:36.990 Lucinda Hollands: You can take the hands behind you. And again, you're going to find out where you need your feet. You want to be able to have your balance on your feet. Take those hands up behind you, as close together as possible. 241 00:42:38.220 --> 00:42:50.130 Lucinda Hollands: And then when you kind of find this far as your arm scope I lift the chest. Look in front of you and you can even begin the new US to open up through the front of your shoulders. 242 00:42:56.550 --> 00:43:05.460 Lucinda Hollands: Making sure that the weight is on the feet. So you have complete control of how much stretch you get in your shoulders. 243 00:43:07.710 --> 00:43:10.650 Lucinda Hollands: You know, sometimes it's hard to even get your hands back there. 244 00:43:11.970 --> 00:43:15.480 Lucinda Hollands: But once you get them if you can walk them up the wall a little bit 245 00:43:16.620 --> 00:43:21.990 Lucinda Hollands: And get make sure the weights, I repeat, look that look that chin and then 246 00:43:23.910 --> 00:43:24.900 Lucinda Hollands: Then the nice 247 00:43:36.600 --> 00:43:36.990 Lucinda Hollands: Let's go. 248 00:43:48.840 --> 00:43:51.390 Lucinda Hollands: Ahead and just take a big breath Swan ideal. 249 00:43:54.180 --> 00:44:01.290 Lucinda Hollands: Stretched in the back to the legs, you can grab your elbows. Release the body. Take a couple breaths. 250 00:44:05.070 --> 00:44:08.820 Lucinda Hollands: Putting your hands on the ground. Go ahead and step back 251 00:44:10.050 --> 00:44:13.830 Lucinda Hollands: Now we're going to take it into your final Relaxation Pose. Corpse Pose. 252 00:44:16.170 --> 00:44:17.040 Lucinda Hollands: rolling back 253 00:44:18.870 --> 00:44:20.160 Lucinda Hollands: Sending the legs out 254 00:44:22.410 --> 00:44:25.050 Lucinda Hollands: I'm seeing the adjustments you need to make 255 00:44:27.540 --> 00:44:29.940 Lucinda Hollands: Well, I know shoulders away from your ears. 256 00:44:31.050 --> 00:44:32.160 Lucinda Hollands: closing your eyes. 257 00:44:36.900 --> 00:44:37.260 Lucinda Hollands: And take 258 00:44:38.340 --> 00:44:41.700 Lucinda Hollands: A minute to release and relax. 259 00:45:23.670 --> 00:45:25.230 Lucinda Hollands: Begin deepening your breath. 260 00:45:28.350 --> 00:45:31.590 Lucinda Hollands: wiggling your toes fingers say ankles. 261 00:45:34.140 --> 00:45:37.050 Lucinda Hollands: Are above your head. One last long stretch 262 00:45:42.780 --> 00:45:43.710 Lucinda Hollands: Your side. 263 00:45:44.940 --> 00:45:46.620 Lucinda Hollands: Before you push yourself up. 264 00:45:53.610 --> 00:45:54.780 Lucinda Hollands: And take a big breath. 265 00:45:58.110 --> 00:46:03.300 Lucinda Hollands: Through heart center. And thank you for coming to class today. Have a great day. Namaste.