Lucinda Hollands: Good morning. Thank you for joining us today.
Lucinda Hollands: Go ahead and close your eyes.
Lucinda Hollands: Again, breathing in through the nose.
Lucinda Hollands: out through the mouth.
Lucinda Hollands: Following your breath through your body
Lucinda Hollands: Allowing the weight of the body to fall into the floor.
Lucinda Hollands: Feeling the support
Of the ground.
Lucinda Hollands: We're going to be working on or foundation moving towards the dancer post today. So every time you're in position.
Lucinda Hollands: Notice what's supporting you.
Lucinda Hollands: And if your support is evenly balanced.
Lucinda Hollands: As you breathe in through your nose.
Lucinda Hollands: And out through your mouth.
Lucinda Hollands: Follow your breath through your body
Lucinda Hollands: noticing how you feel today.
Lucinda Hollands: If you find any points of tension.
Lucinda Hollands: Stress
Lucinda Hollands: soreness.
Lucinda Hollands: Imagine your breath whirling around those areas warming up.
Lucinda Hollands: And then exhale, that out of your body.
Lucinda Hollands: As you're inhaling
Lucinda Hollands: Feel the energy, the oxygens, bringing all the cells in your body.
Lucinda Hollands: Green head energy up your spine.
Lucinda Hollands: Sitting up tall.
Lucinda Hollands: Releasing through the hip giants.
Lucinda Hollands: Dropping the shoulders away from your ears.
Lucinda Hollands: Really should jaw.
Lucinda Hollands: soften your facial muscles.
Lucinda Hollands: Enjoy your breath.
Lucinda Hollands: Slowing the breath down
Lucinda Hollands: Deep and deepening or any else and your exhales.
Lucinda Hollands: slowing your heart rate.
Lucinda Hollands: Releasing your thoughts.
Lucinda Hollands: Focusing on the present.
Lucinda Hollands: Give yourself this time.
Lucinda Hollands: To relax.
Lucinda Hollands: Feel the strength of your body.
Lucinda Hollands: Go ahead and steal your lips breathing only in through the nose and out through the nose.
Lucinda Hollands: placing your hands by your sides as you breathe the end of the arms go up lifting yourself up into the sky pressing the bones together. Exhale, a as you're bringing your hands through heart center.
Lucinda Hollands: To our big breath.
Lucinda Hollands: Reaching up extending through the spine.
Lucinda Hollands: One more.
Lucinda Hollands: Pressing
Lucinda Hollands: pulling those arms down
Lucinda Hollands: The only the right arm.
Lucinda Hollands: kicking it over to the side.
Lucinda Hollands: Dropping the head
Lucinda Hollands: Feeling the sits bones, pressing into the floor.
Lucinda Hollands: Grounding the lower part of your body.
Lucinda Hollands: Releasing and letting go with the upper part
Lucinda Hollands: In el reaching up
Lucinda Hollands: Exhale that aren't. Yeah.
Lucinda Hollands: They've been the other arm up
Lucinda Hollands: Exhaling as you go over grounding opposite side.
Lucinda Hollands: Breathing through the rib cage.
Lucinda Hollands: Lifting up
Lucinda Hollands: And dropping that in
Lucinda Hollands: This time taking both ends up
Lucinda Hollands: Turning to your right.
Lucinda Hollands: Twisting
Lucinda Hollands: Using the hammer. Thank you for support.
Lucinda Hollands: lengthening through the spine.
Lucinda Hollands: As you exhale, twisting deeper pulling the shoulders back, and then the head
Lucinda Hollands: Inhaling up those arms up.
Lucinda Hollands: Listening to the spine as you take it to the other side.
Lucinda Hollands: And trusting
Lucinda Hollands: As you exhale to sing a little more
Lucinda Hollands: Reaching up
Lucinda Hollands: Pulling your hands together whittling it down through hard center.
Lucinda Hollands: Hands on the floor.
Lucinda Hollands: pressing forward using your hands for support.
Lucinda Hollands: As you're thinking of your foundation pressing the hands into the floor. The fingers. The sits bones, dropping the head forward.
Lucinda Hollands: Let the head move side to side.
Lucinda Hollands: Releasing through the spine.
Lucinda Hollands: Closer to the floor.
Lucinda Hollands: And really engaging the abdominals, taking the hands behind you.
Lucinda Hollands: Lifting from the tailbone through the chest, pulling the shoulder blades together, lifting the chin.
Lucinda Hollands: Opening through the chest.
Lucinda Hollands: Feeling your chest expand as you breathe.
Lucinda Hollands: And releasing that go ahead and change your legs.
Lucinda Hollands: Before read one more time.
Lucinda Hollands: Breathing up
Lucinda Hollands: holding those hands pushing the palms together.
Lucinda Hollands: As on the floor using those hands for support, keeping a sits bones on the floor rounding over
Lucinda Hollands: Letting ahead. Move the shoulders of
Lucinda Hollands: inching yourself forward.
Lucinda Hollands: gauging those abdominals.
Lucinda Hollands: pulling yourself up and behind you squeeze in the shoulder blades together shoulders down, lifting. One more time, expanding through the chance
Lucinda Hollands: Cydia living right on all fours.
Lucinda Hollands: To get thinking of your foundation
Lucinda Hollands: Wrist right under your shoulders.
Lucinda Hollands: fingers spread
Lucinda Hollands: Knees right into the hips.
Lucinda Hollands: And exhaling rounding into cat.
Lucinda Hollands: And Haley, looking up to the ceiling dropping through the bat exhaling enhance I
Lucinda Hollands: Actually rounding
Lucinda Hollands: Inhaling Archie waking up this by pressing into the floor.
Lucinda Hollands: The support.
Lucinda Hollands: Of your hands, your knees, your shoulders and your hips.
Lucinda Hollands: Going into the cow at the arch position.
Lucinda Hollands: tucking the toes under President to have been me outward facing dog.
Lucinda Hollands: Yes, hi to the ceilings.
Lucinda Hollands: Press into the fingers to the shoulders.
Lucinda Hollands: Lifting the heels way about the floor messenger, the toes.
Lucinda Hollands: And then dropping one heel at a time.
Lucinda Hollands: Feeling the backs of your legs.
Lucinda Hollands: From the hip, all the way down through the hamstrings.
Lucinda Hollands: Through the calf.
Lucinda Hollands: The bottoms of your feet.
Lucinda Hollands: Inhale. Exhale, your knees back down to the floor.
Lucinda Hollands: Brush your shoulders over the hands
Lucinda Hollands: Gently lowering yourself to the floor.
Lucinda Hollands: Placing Your right I'm in front just putting the right side of your face down on your arm reaching back finding your foot.
Lucinda Hollands: Some people did say that they're really tight here. So if you have a strap, especially if you have something that you have a loop in it, you can always look that around your foot or your ankle and then you can lay down and pull with the strap. Now, it gives you a little bit more room.
Lucinda Hollands: When you're in this position. Think of that left hip flexor pressing into the floor.
Lucinda Hollands: Gently pull any field down towards your yet.
Lucinda Hollands: over to the other side.
Lucinda Hollands: Allowing your body to relax and let go. And as you feel that pressing the right hip flexor closer to the floor.
Lucinda Hollands: Pulling the heel closer to the net.
Lucinda Hollands: Releasing that
Lucinda Hollands: Putting the elbows right under your shoulders.
Lucinda Hollands: Forget feeling the hips on the floor.
Lucinda Hollands: The elbows, but pressing through the forearms and the and spreading those fingers.
Lucinda Hollands: Lifting the chynna
Lucinda Hollands: Jelly pressing the shoulders away from the ears.
Lucinda Hollands: Pulling the shoulders, gently together in the back.
Lucinda Hollands: Pressing the elbows through the floor, letting a little higher.
Lucinda Hollands: And rolling down
Lucinda Hollands: Place to my hands under the shoulders.
Lucinda Hollands: Lifting up with the upper back, keeping any of those close to the body. First time, we're not going to hold or push through that hands.
Lucinda Hollands: Waking up that back making those muscles work for you.
Lucinda Hollands: And then rolling
Lucinda Hollands: This time we can take it up into the cobra. So as far as your back wants to go. You can keep the elbows best or you can take them straighter.
So,
Lucinda Hollands: Excuse me. Stop rushing into the hands
Lucinda Hollands: Shoulders are pulling down and back.
Lucinda Hollands: looking straight ahead.
Lucinda Hollands: And rolling down
Lucinda Hollands: We came back with your left hand.
Lucinda Hollands: Holding on to your left foot.
Lucinda Hollands: Pressing up foot into the floor reaching forward with the right arm.
Lucinda Hollands: Lifting the right arm the left knee.
Lucinda Hollands: And really see them.
Lucinda Hollands: reaching back with the right
Lucinda Hollands: Hand to the right foot.
Lucinda Hollands: Extending the left arm.
Lucinda Hollands: Lifting me and they are off the floor.
Lucinda Hollands: Releasing down
Lucinda Hollands: Under your shoulders passing back into a child's pose searching through your back.
Lucinda Hollands: dropping your forehead to the bad hips heavy on your heels striking here in front of you.
Lucinda Hollands: Dropping the hobos
Lucinda Hollands: Enjoying your breath.
Lucinda Hollands: Inhaling offers
Lucinda Hollands: testing your physician.
Lucinda Hollands: Rounding
Lucinda Hollands: Arching
Lucinda Hollands: Touching your toes.
Lucinda Hollands: Downward Facing Dog.
Lucinda Hollands: To the right again step forward with the left foot.
Lucinda Hollands: Into a ledge and then drop your back knee.
Lucinda Hollands: Taking your hands up onto your knee.
Lucinda Hollands: gently pressing down for Sizzler
Lucinda Hollands: Lifting up
Lucinda Hollands: Taking the right arm forward, left back
Lucinda Hollands: And twist.
Lucinda Hollands: Backup
Lucinda Hollands: Place them on the floor.
Lucinda Hollands: Tech back tail under take your left leg back to the downward facing dog.
Lucinda Hollands: Your hands.
Lucinda Hollands: Your feet.
Lucinda Hollands: Place new way onto the left
Lucinda Hollands: And the right leg forward.
Lucinda Hollands: dropping me
Lucinda Hollands: Give your time, your body a moment to relax, pressing into that flex
Lucinda Hollands: When you're ready,
Lucinda Hollands: Coming out any
Lucinda Hollands: Pressing the left hip forward.
Lucinda Hollands: Franklin should be in alignment straight ahead.
Lucinda Hollands: Feeling the toes using the link to in the back, pressing into the floor.
Lucinda Hollands: Taking the arms up.
Lucinda Hollands: It's like arch.
Lucinda Hollands: And then right back look forward to staying
Lucinda Hollands: Placing them on the ground.
Lucinda Hollands: Sending your homework.
Lucinda Hollands: And healing with me.
Lucinda Hollands: And looking forward
Lucinda Hollands: Into a forward full shouting. He spent
Lucinda Hollands: Driving from the tailbone drop the head
Lucinda Hollands: Lansing, the hands on the floor.
Lucinda Hollands: Shifting what like back at a time.
Lucinda Hollands: This is another place is great. You can use a block to bring the floor closer to you or two blocks.
Lucinda Hollands: Trying to put weight into those hands, you're pressing back robbing
Lucinda Hollands: Shifting it yes right and left.
Lucinda Hollands: Coming at you halfway engaging your abdominals.
Lucinda Hollands: I knew that slap back
Lucinda Hollands: Taking the hands on.
Lucinda Hollands: The hips being heavy Polish shoulders down as you stand up engaging your pelvis.
Lucinda Hollands: Standing in mountain
Lucinda Hollands: Taking a big breath.
Lucinda Hollands: And then pressing up onto your toes.
Lucinda Hollands: Pulling the lights together.
Lucinda Hollands: Trying to find the balance.
Lucinda Hollands: Dropping down
Exhaling
Lucinda Hollands: And again, and heal up
Lucinda Hollands: lifting off the heels.
Dropping
Lucinda Hollands: Exhaling this time let's try to take the arms and heels. At the same time, both up and down. So, lifting up
Lucinda Hollands: And down.
Lucinda Hollands: Anytime we're balancing. Remember to breathe. Most of us tend to hold our breath only balance so breathing through that balance helps to center you
Lucinda Hollands: This time we're going to take a hands up. Palms together.
Lucinda Hollands: You can fold your fingers.
Lucinda Hollands: If you, if you can keep them.
Lucinda Hollands: The two pointer finger straight
Lucinda Hollands: Go straight up any healing and then over to the side, reaching taking up a longer hips are going to stay upper body spinning up
Lucinda Hollands: While you're here.
Lucinda Hollands: Move your way.
Lucinda Hollands: So feeling right you're going to move your way over to the left.
Lucinda Hollands: Let's go ahead and point out the right foot.
Lucinda Hollands: While you're in this position. See if you can live that foot up off the ground.
Lucinda Hollands: Finding that round again.
Lucinda Hollands: Lifting the body up
Lucinda Hollands: Your other side
Lucinda Hollands: Taking those hands up.
Lucinda Hollands: Stretching up tilting over crescent position.
Lucinda Hollands: Moving the way over to
Lucinda Hollands: The standing foot
Lucinda Hollands: pointing the other foot out
try lifting
Lucinda Hollands: touching it down.
Lucinda Hollands: Together enough
Lucinda Hollands: Breathing.
Lucinda Hollands: You can just place the hands together. This time, let's take your way, you're not going to bed. Nice straight body take the way over to the left.
Lucinda Hollands: Coin the right foot out
Lucinda Hollands: Open those arms, shoulders, pressing down a good pushing against something
Lucinda Hollands: And then this me is going to come to a bent knee in front. So think of your attention.
Lucinda Hollands: Getting away over to the one side, knowing you're going to lift up and forward.
Lucinda Hollands: Taking that
Lucinda Hollands: Looking at
Lucinda Hollands: Other side. Pressing the pumps pointing out
Lucinda Hollands: push him away over to this up to the supporting grounded foot. Oh, open those arms pressing down
Lucinda Hollands: Thinking this nice going to come forward, think of where it's going, take it there with intent.
Lucinda Hollands: Lifting
Lucinda Hollands: Releasing
Lucinda Hollands: As rebalancing, remember when you have good balance days and bad balance band is
Lucinda Hollands: This is your time to learn to balance. Don't focus on anybody else. So people are great balancers.
Lucinda Hollands: Some people are not
Lucinda Hollands: Its way of helping center.
Lucinda Hollands: Your body. Think of the foundation for all the way up supporting you.
Lucinda Hollands: We're going to take it into a tree balance so you can choose whether you want it low or high that's completely up to
Lucinda Hollands: Save money idea. Let's go ahead and read up
Lucinda Hollands: Push those hands together.
Lucinda Hollands: pushing away or standing on the left.
Lucinda Hollands: Feeling that foot on the floor moving the toes.
Lucinda Hollands: Quite the right foot out, go ahead and open those arms.
Lucinda Hollands: And then place that foot wherever you want on the leg.
Lucinda Hollands: If you find your balance, you can go ahead and put those hands together.
Lucinda Hollands: And then you can stretch them up and even open them out.
Lucinda Hollands: If you're having a great balance day once they're out or up try look in different directions, up and down, that helps.
Lucinda Hollands: Center and it helps your body. Learn the balance.
Lucinda Hollands: When you find it reflect back into your breath.
Lucinda Hollands: Trying to get that breath, even
And calm.
Lucinda Hollands: Releasing taking it to the other side. If you haven't already.
Lucinda Hollands: pulling their hands up shifting away over
Lucinda Hollands: To change.
Lucinda Hollands: Opening up arms.
Lucinda Hollands: Pulling that foot in knowing where it's going.
Lucinda Hollands: Go ahead and read up swan dive down into forward bald. Hey,
Lucinda Hollands: Maybe pulling
Lucinda Hollands: The body tour two legs.
Lucinda Hollands: Releasing the head
Lucinda Hollands: Lifting the halfway position gauging your abdominals.
Lucinda Hollands: So that name your back engaging us glue deals hands on the hips, press into shoulders.
Lucinda Hollands: Abdominals pull standing up.
Lucinda Hollands: Right.
Lucinda Hollands: Taking that move your way to your right, start by just finding that foot
Lucinda Hollands: By new your first post here.
Lucinda Hollands: Tonight.
Lucinda Hollands: Feeling the arms connecting
Lucinda Hollands: Reading into the floor love foot
Lucinda Hollands: Ending that right. But whichever side you're on.
Lucinda Hollands: Finding this initial bounce.
Lucinda Hollands: And releasing
Lucinda Hollands: Focusing on the breath.
Lucinda Hollands: Feet grounded into the floor, the dancer.
Lucinda Hollands: Once we have a leg back, it's kind of like a teeter totter. Right. So when you're going forward. If you're pushing the foot into the and then he is lifting up the bias having forward.
Lucinda Hollands: So you're going all in one piece. Right.
Lucinda Hollands: Only go down as far as you want to. If you start feeling off balance. Hold it there, over time, we can try to get the body parallel to the floor.
Lucinda Hollands: Exhaling do one more breath centering yourself finding your foundation finding your base.
Lucinda Hollands: Take the writer forward.
Lucinda Hollands: reaching back find that left foot.
Lucinda Hollands: Lifting pressing into the left hand.
Lucinda Hollands: Side struggle said a couple of times.
Lucinda Hollands: Go ahead and find your position.
Lucinda Hollands: So I know God.
Lucinda Hollands: has planted on the ground.
Lucinda Hollands: Step back, right, unless it's
Lucinda Hollands: Downward Facing Dog.
Lucinda Hollands: take this moment to breathe.
Lucinda Hollands: Three. Big breath in through the nose, out through the mouth.
Lucinda Hollands: Cooling your body
Lucinda Hollands: Again, feeling your foundation your feet, your hands.
Lucinda Hollands: Your shoulders and your back.
Lucinda Hollands: Dropping through the back
Lucinda Hollands: Inhale, take it into
Lucinda Hollands: Play.
Lucinda Hollands: Exhale, downward facing
Lucinda Hollands: Exhale, downward facing the
Lucinda Hollands: Lower yourself slowly to the floor, either within these are
Lucinda Hollands: Shoulders over fingertips.
Lucinda Hollands: Press one more time. Is your Cobra.
Lucinda Hollands: Engaging abdominals, pressing into child.
Lucinda Hollands: Moving on to your back. Would you want to go to your final
Lucinda Hollands: Laying on your back feet flat on the floor going to shift your hips over to the right, just slightly
Lucinda Hollands: Take your right leg over the left if you can go ahead and hook those toes around the bottom like you do in the eagle posts.
Lucinda Hollands: Then we're going to go ahead and drop them over to the left.
Lucinda Hollands: Arms or out to the side for support.
Lucinda Hollands: Especially the right shoulder.
Lucinda Hollands: Pressing feeling that rounded
Lucinda Hollands: Inhaling those nice backup to center.
Lucinda Hollands: Finding those feet on the floor.
Lucinda Hollands: Adjusting that hits
Lucinda Hollands: This time we're going to take those hips left, to the left.
Lucinda Hollands: Left lace going to go over wraparound if possible.
Lucinda Hollands: rounding through the shoulders.
Lucinda Hollands: Exhale, release the needs over to the right.
Lucinda Hollands: Releasing on your exhale
Lucinda Hollands: uncross your legs.
Lucinda Hollands: Centering your body
Lucinda Hollands: Stretching your legs out whether the time
Lucinda Hollands: Of the wider than your hits
Lucinda Hollands: Moving any flesh out of the way.
Lucinda Hollands: So your lower back and comfortable releasing through your abdominals.
Lucinda Hollands: flattening the shoulder blades walk in and shoulders away from your ears.
Lucinda Hollands: Palms up releasing through the jaw.
Lucinda Hollands: Softening and lifts.
Lucinda Hollands: closing your eyes.
Lucinda Hollands: Let the eyeballs fall right back into the hip socket or the eye sockets.
Lucinda Hollands: Release that area between your eyebrows.
Lucinda Hollands: Released your cheeks.
Lucinda Hollands: So take these few moments to enjoy your breath.
Lucinda Hollands: Deepening your breath revealing your toes and your fingers.
Lucinda Hollands: You risked your ankles.
Lucinda Hollands: And one last long stretch
Lucinda Hollands: Going over onto your site for setting up
Lucinda Hollands: Getting yourself ready to welcome.
Lucinda Hollands: To keeping up calmness in your body as you're
Lucinda Hollands: completing your tasks.
Taken one big breath.
Lucinda Hollands: Pulling the energy to your heart.
Lucinda Hollands: Thank you for joining today numbness