Lucinda Hollands: Morning.
Lucinda Hollands: Will be working on.
Lucinda Hollands: Start out with a nice stretching and then
Lucinda Hollands: Working in a little bit of some of the warrior positions for our strength.
Lucinda Hollands: And then finishing with some balancing
Lucinda Hollands: To start sitting in a comfortable position.
Lucinda Hollands: closing your eyes.
Lucinda Hollands: Bringing yourself into the present.
Lucinda Hollands: Releasing anything in your mind.
Lucinda Hollands: From the past
Lucinda Hollands: Or was planning for the future.
Lucinda Hollands: Breathing in through the nose.
Lucinda Hollands: out through the mouth.
Lucinda Hollands: Following the breath through the body.
Lucinda Hollands: noticing how you're feeling today.
Lucinda Hollands: Bringing the energy in
Lucinda Hollands: As you inhale.
Lucinda Hollands: Bring into all the cells of your body.
Lucinda Hollands: Lengthening up from the base of your tailbone.
Lucinda Hollands: All the way up through the top of your head.
Lucinda Hollands: Softening the facial muscles.
Lucinda Hollands: Partying your lips.
Lucinda Hollands: Releasing your teeth.
Lucinda Hollands: suffering through the jaw.
Lucinda Hollands: Dropping the shoulders away from your ears.
Lucinda Hollands: quieting your toes and fingers.
Lucinda Hollands: Feeling the weight of your body being supported by the earth.
Lucinda Hollands: As you're inhaling expanding to the belly.
Lucinda Hollands: whitening to the ribcage.
Lucinda Hollands: Expanding through the top of the chest through the top of your back.
Lucinda Hollands: Exhaling releasing the chest in your back.
Lucinda Hollands: And the rib cage and your belly.
Lucinda Hollands: slowing your breath down
Lucinda Hollands: And we're counting 512345
Lucinda Hollands: Exhaling for a count of 71234567
Inhaling
1234
Lucinda Hollands: Bye.
Lucinda Hollands: Exam for 71234567
Lucinda Hollands: To four times on your own. Go ahead and seal the lips.
Lucinda Hollands: Breathing in through the nose.
Lucinda Hollands: Next time you're exhaling dropping the chin to the chest, releasing to the back of the neck.
Lucinda Hollands: rock gently side to side.
Lucinda Hollands: X tiger to the left side. Keep the head to the side left your left shoulder.
Lucinda Hollands: As you're exhaling.
Lucinda Hollands: Letting the Chandra forward.
Lucinda Hollands: Right. You're Rachel.
Lucinda Hollands: Dropping the head forward lifting the China.
Lucinda Hollands: Arching through that.
Lucinda Hollands: Opening through the chance
Lucinda Hollands: Exhaling rounding to the back, dropping the chin.
Lucinda Hollands: Inhaling arching
Lucinda Hollands: Exhale, rounding
Lucinda Hollands: Sitting up tall.
Lucinda Hollands: Easy had circles.
Lucinda Hollands: And healing as you're dropping the head forward.
Lucinda Hollands: Exhale, exhaling as you're dropping the head forward and Haley, as you look back
Lucinda Hollands: Allow the shoulders to move with that.
Lucinda Hollands: Okay. Too much the chest and the upper back.
Lucinda Hollands: Movement get bigger.
Lucinda Hollands: staying grounded in the hips.
Lucinda Hollands: Next tiger coming forward.
Lucinda Hollands: Sitting up
Lucinda Hollands: Straight ahead circles in the other direction.
Lucinda Hollands: slowly adding and shoulders.
Lucinda Hollands: And the chest and the upper back.
Lucinda Hollands: Next time you're flowered
Lucinda Hollands: Sitting up
Lucinda Hollands: Taking a big breath in, adding the arms.
Lucinda Hollands: Exhaling you heard center.
Lucinda Hollands: The same movement. We were just doing the upper body, taking the arms with it. So take them over, let them drop to the front.
Lucinda Hollands: To the side and the lift. Those are all been through the chest opening your heart.
Lucinda Hollands: Exhaling as you're moving forward.
Lucinda Hollands: In India as you open your heart.
Lucinda Hollands: And once you're forward again reversing
Lucinda Hollands: Sauce and you jobs and
Lucinda Hollands: Letting your body's flow freely.
Lucinda Hollands: And coming forward.
Lucinda Hollands: And rolling up
Lucinda Hollands: Moving it onto your back. If you have a towel her strap nearby that can help you with some of these stretches, you can go ahead and and find it.
Lucinda Hollands: Starting with your feet flat on the floor, pulling your right knee in.
Lucinda Hollands: hugging it gently into your chest, releasing the hips down to the floor.
Lucinda Hollands: Releasing shoulders to the floor.
Lucinda Hollands: Releasing the job.
Lucinda Hollands: Helping with the right hand open that right knee up.
Lucinda Hollands: Bring it close to the side of the rib cage.
Lucinda Hollands: There's many across keep the hips down what's working through the hips.
Lucinda Hollands: Bringing it back to center flexing the foot, press up to the ceiling.
Lucinda Hollands: You have a towel or NAP for a strap.
Lucinda Hollands: Go ahead and get that on the bottom of your foot.
Lucinda Hollands: Keeping us up last pulled me to the chest and then try to open the lake gently.
Lucinda Hollands: Release that personally straight
Lucinda Hollands: flexing the foot.
Lucinda Hollands: Exhale, allowing the back of the leg to stretch
Lucinda Hollands: bending the knee pulling an age of the side of the body.
Lucinda Hollands: To help balance that last name. You can either stepped foot out slightly for letting me rock open
Lucinda Hollands: pulling me down, keeping the need, pulling down trying to open the lay trying to straighten it.
Lucinda Hollands: And then releasing slightly straight leg.
Lucinda Hollands: Fall Open
Lucinda Hollands: Pulling that back up dissenter
Lucinda Hollands: Changing your hands if you have a strap.
Lucinda Hollands: Keeping a little stray
Lucinda Hollands: Bring it straight across the body getting a nice stretch to the outside. Natalie.
Lucinda Hollands: Keep the hips grounded.
Lucinda Hollands: Exhaling
Lucinda Hollands: Back up.
Lucinda Hollands: Your strength.
Lucinda Hollands: To the back of your legs and circling through your ankle.
Lucinda Hollands: Get the toes involved standing them stretching them squeezing them.
Lucinda Hollands: Reverse
Lucinda Hollands: And releasing that like floor.
Lucinda Hollands: Pulling in the left me gently hugging it into your body.
Lucinda Hollands: Releasing the hips to the floor shoulders to the floor.
Lucinda Hollands: Softening the facial muscles.
Lucinda Hollands: Helping with that left hand opening that the up, keep it close to the chest.
Lucinda Hollands: And gently across.
Lucinda Hollands: Noticing the difference in the size of the next
Lucinda Hollands: Pulling that back to center.
Lucinda Hollands: flexing the foot.
Lucinda Hollands: Take that up to the ceiling.
Lucinda Hollands: If I mean your strap.
Lucinda Hollands: pulling me down to the chest.
Lucinda Hollands: And then opening through the
Lucinda Hollands: opening to the back end.
Lucinda Hollands: Releasing and stretching up towards the ceiling.
Lucinda Hollands: Exhaling the shoulders up the shoulders, be happy.
Lucinda Hollands: Mini landing out to the left side of the body. Then you money.
Lucinda Hollands: And then opening through the knee joint.
Lucinda Hollands: Keeping my hips on the floor.
Lucinda Hollands: Really Timoney straightening leg.
Lucinda Hollands: And dropping that like out to the side. Again, you can counterbalance with the right
Lucinda Hollands: Stopping anywhere, your body wants to allowing the body to let those
Lucinda Hollands: changing hands.
Lucinda Hollands: Keeping the hips on the floor, you're not like right across
Lucinda Hollands: For balance. You can take the left arm out to the side.
Lucinda Hollands: Taking that link back up.
Lucinda Hollands: Go ahead and remove the strap hold on to the back of the leg and circling through the ankle.
Lucinda Hollands: Mitchell's
Lucinda Hollands: In reverse
Lucinda Hollands: And leasing out, put them in the bottoms of your feet together.
Lucinda Hollands: Please open
Lucinda Hollands: Your eyes going to put your hands by your side, palms down
Lucinda Hollands: Press the bottoms of the feet together and lift the hips up off the floor.
Lucinda Hollands: Pressing the yes
Lucinda Hollands: Big breath in.
Lucinda Hollands: Exhale, and hips back to the floor.
Lucinda Hollands: And released through the hips. Let the nice drop open
Lucinda Hollands: clasping your hands straightening your elbows with your breath in your overhead.
Lucinda Hollands: Nevada.
Lucinda Hollands: Feeling the back, pressing into the bad
Lucinda Hollands: And then leaving the arms overhead.
Lucinda Hollands: Keeping a straight as possible by her ears.
Lucinda Hollands: struts, the earth.
Lucinda Hollands: And
Lucinda Hollands: Then you get to use the hands to help your legs together.
Lucinda Hollands: Let's take the feet map with apart arms out to the side and when she like for your nice
Lucinda Hollands: Letting the head move in opposition of the knees.
Lucinda Hollands: As the hip rotates inward pressing that me to the floor.
Lucinda Hollands: And willing, the nice center wrapping your arms right around the backs of your legs rally your head up.
Lucinda Hollands: Releasing slightly hands on the breath behind the backs of
Lucinda Hollands: Started gentle role.
Lucinda Hollands: Trying to make that role smooth.
Lucinda Hollands: Getting the feet a little bit more over the head, each time.
Lucinda Hollands: finding a balance point as you set up and then if you're that is okay bye you balance my shoulders also
Lucinda Hollands: Taking it
Lucinda Hollands: Straight up to this evil.
Lucinda Hollands: Nice.
Lucinda Hollands: Rolling down slowly.
Lucinda Hollands: And slowly dropping down towards
Lucinda Hollands: Overhead for a really long stretch
Lucinda Hollands: grabbing those knees and rolling all the way up.
Lucinda Hollands: Moving over into the tables opposition.
Lucinda Hollands: Spreading the fingers.
Lucinda Hollands: The shoulders.
Lucinda Hollands: Kicks over your knees.
Lucinda Hollands: Already seen through the spine, looking up to the sky.
Lucinda Hollands: And then exhaling and rounding
Lucinda Hollands: To a neutral position moving through the shoulders. Shoulders in front of the fingers to the sides of the hands around back
Lucinda Hollands: Keep pressure in the seniors helping protect the rest
Lucinda Hollands: And reversing limit.
Lucinda Hollands: Feeling a nice round smooth circle.
Lucinda Hollands: Coming center putting your elbows down where your hands are
Lucinda Hollands: Clapping your hands.
Lucinda Hollands: And same thing here, pressing through those shoulders.
Lucinda Hollands: Circling around
Lucinda Hollands: Reversing
Lucinda Hollands: Coming center keeping that was down putting my head straight in front of you and then pressing back up my elbows down stretching through the shoulders back.
Lucinda Hollands: Releasing that up tech your toes and under take the tailbone to the sky.
Lucinda Hollands: And again, press back into the shoulders. You can leave the knees bent, if you want to
Lucinda Hollands: A little more support.
Lucinda Hollands: Us back into the shoulders.
Lucinda Hollands: Inhale. Exhale, drop the nice back down.
Lucinda Hollands: Putting the hands back the shelter's
Lucinda Hollands: Checking those toes messing up into downward facing
Lucinda Hollands: Link through the heels.
Lucinda Hollands: heels down
Lucinda Hollands: Press back into the shoulders.
Lucinda Hollands: tailbone up to the sky fingers spread, pressing into the fingers.
Lucinda Hollands: Breathing in through the nose open mouth. Exhale, really let that oxygen.
Lucinda Hollands: Or that breath out.
Lucinda Hollands: putting away into the right foot lifting the left leg up.
Lucinda Hollands: And then as you exhale, pulling that knee under you into a lunge position.
Lucinda Hollands: Dropping the bat me
Lucinda Hollands: Letting the hips fall to the floor.
Lucinda Hollands: Taking the hands upon to the name
Lucinda Hollands: Dropping those hips.
Lucinda Hollands: Up.
Lucinda Hollands: Open again opening your heart.
Lucinda Hollands: And dropping those hands to the floor.
Lucinda Hollands: Talking that back to elder taking the left leg back to meet it.
Lucinda Hollands: Moving your way to the left.
Lucinda Hollands: Always room.
Lucinda Hollands: Dropping the back knees.
Lucinda Hollands: Hips
Lucinda Hollands: Open
Lucinda Hollands: Expand the just
Lucinda Hollands: Placing those hands back down checking that back.
Lucinda Hollands: Lifting that right back into our faces up
Lucinda Hollands: Wait, to the right, look to that left leg.
Lucinda Hollands: Through
Lucinda Hollands: Keeping the back me up.
Lucinda Hollands: Stretching through the back, we're tightening it pressing through the heel.
Lucinda Hollands: Lifting your body up placing your hands on your knees.
Lucinda Hollands: Keeping the back Ila
Lucinda Hollands: Lifting yourself up.
Lucinda Hollands: And again, open shots.
Lucinda Hollands: Those hands together, dropping the right heel.
Lucinda Hollands: So it's
Lucinda Hollands: Added I have no
Lucinda Hollands: And then we're going to go ahead and open
Lucinda Hollands: Adjusting those it so it's parallel to the math.
Lucinda Hollands: You driving the legs together. We're trying to drop the hips.
Lucinda Hollands: Extending the arms using your back.
Lucinda Hollands: Pressing away from meat eaters.
Lucinda Hollands: Looking forward.
Lucinda Hollands: Placing the left
Lucinda Hollands: Arm and the left knee.
Lucinda Hollands: Your head.
Lucinda Hollands: If you want, you can use the black or just some Matt taking the left hand down to the mat. And then again, open up through the chest.
Lucinda Hollands: So the left hands on the outside of left foot.
Lucinda Hollands: And then placing the right hand down
Lucinda Hollands: Please pulling those hips back to center. Taking the left leg back to me directly.
Lucinda Hollands: Downward Facing Dog.
Lucinda Hollands: Right.
Lucinda Hollands: Shooting
Lucinda Hollands: Stepping forward as far as you can help us help keeping the back me up.
Lucinda Hollands: Dropping through the depths
Lucinda Hollands: Coming up
Lucinda Hollands: squaring it
Lucinda Hollands: Hands together dropping that vacuum down opening through the depths
Lucinda Hollands: That needs to be pressing back
Lucinda Hollands: Strong arms out
Lucinda Hollands: Placing the right for
Lucinda Hollands: Me.
Lucinda Hollands: And over
Lucinda Hollands: Do you mean your strength.
Lucinda Hollands: If you want placing that right hand on the outside of the right foot. You're up in the hips. And again, opening a tough job.
Lucinda Hollands: Putting that left hand on the floor moving back to center has internet the hands
Lucinda Hollands: Pulling that rightly back
Lucinda Hollands: Downward Facing Dog.
Lucinda Hollands: Again,
Lucinda Hollands: Reading into the nose open mouth. Exhale.
Lucinda Hollands: Inhaling, looking at the hands
Lucinda Hollands: Your feet forward.
Lucinda Hollands: Nice sitting back
Lucinda Hollands: Listening pulling in the abdominals.
Lucinda Hollands: Lifting. Those are above your head.
Lucinda Hollands: Pressing into the floor.
Lucinda Hollands: Arms up to the ceiling.
Lucinda Hollands: Standing at Mountain arms above the head
Lucinda Hollands: Stretching those arms up dropping the tailbone.
Lucinda Hollands: Feeling deep rooted into the floor.
Lucinda Hollands: Exhale search back
Lucinda Hollands: And then slightly wider those arms again lightning to the chest.
Lucinda Hollands: Up backup.
Lucinda Hollands: I'm pulling that
Lucinda Hollands: Let's take
Lucinda Hollands: About a minute minute, two minutes. So you can do your tree pose.
Lucinda Hollands: Or you can tie your answer bus.
Lucinda Hollands: Just one really forward.
Lucinda Hollands: You know, always try just the single a lift to the front.
Lucinda Hollands: So anyone you want
Lucinda Hollands: Don't worry about what anybody else is doing. Take the one you feel like working on today, try both sides couple times.
Lucinda Hollands: Finding that mountain purse again.
Lucinda Hollands: Taking a big breath in one. I don't
Lucinda Hollands: Fold
Lucinda Hollands: Stretching up halfway or monkey.
Lucinda Hollands: Exhaling downside of being that
Lucinda Hollands: dropping your face.
Lucinda Hollands: slowly rolling down
Lucinda Hollands: Extending the legs.
Lucinda Hollands: Releasing into your final coats.
Lucinda Hollands: Releasing your mind.
Lucinda Hollands: Printed anything you have to do later today or anything that happened yesterday.
Lucinda Hollands: Locking the shelters away from me yours.
Lucinda Hollands: Flattening through the back
Releasing through your abdominals.
Focus on your breath.
Lucinda Hollands: holding your breath through your body
Lucinda Hollands: Again, deep breath.
Lucinda Hollands: We're going to toes and your fingers your wrist your ankle.
Lucinda Hollands: Studying your arms overhead.
Lucinda Hollands: Nice little strips.
Lucinda Hollands: Thank you for joining today.
Lucinda Hollands: Take a breath together reading in
Lucinda Hollands: Calling the energy to your heart.
Lucinda Hollands: Take your yoga with you through the weekend.
And have a nice day. Namaste.