WEBVTT

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Lucinda Hollands: Morning.

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Lucinda Hollands: Will be working on.

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Lucinda Hollands: Start out with a nice stretching and then

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Lucinda Hollands: Working in a little bit of some of the warrior positions for our strength.

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Lucinda Hollands: And then finishing with some balancing

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Lucinda Hollands: To start sitting in a comfortable position.

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Lucinda Hollands: closing your eyes.

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Lucinda Hollands: Bringing yourself into the present.

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Lucinda Hollands: Releasing anything in your mind.

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Lucinda Hollands: From the past

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Lucinda Hollands: Or was planning for the future.

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Lucinda Hollands: Breathing in through the nose.

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Lucinda Hollands: out through the mouth.

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Lucinda Hollands: Following the breath through the body.

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Lucinda Hollands: noticing how you're feeling today.

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Lucinda Hollands: Bringing the energy in

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Lucinda Hollands: As you inhale.

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Lucinda Hollands: Bring into all the cells of your body.

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Lucinda Hollands: Lengthening up from the base of your tailbone.

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Lucinda Hollands: All the way up through the top of your head.

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Lucinda Hollands: Softening the facial muscles.

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Lucinda Hollands: Partying your lips.

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Lucinda Hollands: Releasing your teeth.

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Lucinda Hollands: suffering through the jaw.

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Lucinda Hollands: Dropping the shoulders away from your ears.

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Lucinda Hollands: quieting your toes and fingers.

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Lucinda Hollands: Feeling the weight of your body being supported by the earth.

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Lucinda Hollands: As you're inhaling expanding to the belly.

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Lucinda Hollands: whitening to the ribcage.

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Lucinda Hollands: Expanding through the top of the chest through the top of your back.

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Lucinda Hollands: Exhaling releasing the chest in your back.

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Lucinda Hollands: And the rib cage and your belly.

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Lucinda Hollands: slowing your breath down

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Lucinda Hollands: And we're counting 512345

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Lucinda Hollands: Exhaling for a count of 71234567

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Inhaling

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1234

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Lucinda Hollands: Bye.

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Lucinda Hollands: Exam for 71234567

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Lucinda Hollands: To four times on your own. Go ahead and seal the lips.

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Lucinda Hollands: Breathing in through the nose.

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Lucinda Hollands: Next time you're exhaling dropping the chin to the chest, releasing to the back of the neck.

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Lucinda Hollands: rock gently side to side.

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Lucinda Hollands: X tiger to the left side. Keep the head to the side left your left shoulder.

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Lucinda Hollands: As you're exhaling.

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Lucinda Hollands: Letting the Chandra forward.

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Lucinda Hollands: Right. You're Rachel.

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Lucinda Hollands: Dropping the head forward lifting the China.

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Lucinda Hollands: Arching through that.

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Lucinda Hollands: Opening through the chance

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Lucinda Hollands: Exhaling rounding to the back, dropping the chin.

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Lucinda Hollands: Inhaling arching

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Lucinda Hollands: Exhale, rounding

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Lucinda Hollands: Sitting up tall.

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Lucinda Hollands: Easy had circles.

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Lucinda Hollands: And healing as you're dropping the head forward.

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Lucinda Hollands: Exhale, exhaling as you're dropping the head forward and Haley, as you look back

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Lucinda Hollands: Allow the shoulders to move with that.

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Lucinda Hollands: Okay. Too much the chest and the upper back.

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Lucinda Hollands: Movement get bigger.

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Lucinda Hollands: staying grounded in the hips.

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Lucinda Hollands: Next tiger coming forward.

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Lucinda Hollands: Sitting up

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Lucinda Hollands: Straight ahead circles in the other direction.

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Lucinda Hollands: slowly adding and shoulders.

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Lucinda Hollands: And the chest and the upper back.

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Lucinda Hollands: Next time you're flowered

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Lucinda Hollands: Sitting up

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Lucinda Hollands: Taking a big breath in, adding the arms.

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Lucinda Hollands: Exhaling you heard center.

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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.

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Lucinda Hollands: To the side and the lift. Those are all been through the chest opening your heart.

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Lucinda Hollands: Exhaling as you're moving forward.

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Lucinda Hollands: In India as you open your heart.

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Lucinda Hollands: And once you're forward again reversing

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Lucinda Hollands: Sauce and you jobs and

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Lucinda Hollands: Letting your body's flow freely.

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Lucinda Hollands: And coming forward.

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Lucinda Hollands: And rolling up

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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.

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Lucinda Hollands: Starting with your feet flat on the floor, pulling your right knee in.

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Lucinda Hollands: hugging it gently into your chest, releasing the hips down to the floor.

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Lucinda Hollands: Releasing shoulders to the floor.

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Lucinda Hollands: Releasing the job.

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Lucinda Hollands: Helping with the right hand open that right knee up.

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Lucinda Hollands: Bring it close to the side of the rib cage.

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Lucinda Hollands: There's many across keep the hips down what's working through the hips.

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Lucinda Hollands: Bringing it back to center flexing the foot, press up to the ceiling.

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Lucinda Hollands: You have a towel or NAP for a strap.

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Lucinda Hollands: Go ahead and get that on the bottom of your foot.

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Lucinda Hollands: Keeping us up last pulled me to the chest and then try to open the lake gently.

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Lucinda Hollands: Release that personally straight

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Lucinda Hollands: flexing the foot.

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Lucinda Hollands: Exhale, allowing the back of the leg to stretch

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Lucinda Hollands: bending the knee pulling an age of the side of the body.

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Lucinda Hollands: To help balance that last name. You can either stepped foot out slightly for letting me rock open

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Lucinda Hollands: pulling me down, keeping the need, pulling down trying to open the lay trying to straighten it.

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Lucinda Hollands: And then releasing slightly straight leg.

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Lucinda Hollands: Fall Open

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Lucinda Hollands: Pulling that back up dissenter

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Lucinda Hollands: Changing your hands if you have a strap.

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Lucinda Hollands: Keeping a little stray

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Lucinda Hollands: Bring it straight across the body getting a nice stretch to the outside. Natalie.

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Lucinda Hollands: Keep the hips grounded.

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Lucinda Hollands: Exhaling

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Lucinda Hollands: Back up.

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Lucinda Hollands: Your strength.

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Lucinda Hollands: To the back of your legs and circling through your ankle.

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Lucinda Hollands: Get the toes involved standing them stretching them squeezing them.

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Lucinda Hollands: Reverse

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Lucinda Hollands: And releasing that like floor.

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Lucinda Hollands: Pulling in the left me gently hugging it into your body.

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Lucinda Hollands: Releasing the hips to the floor shoulders to the floor.

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Lucinda Hollands: Softening the facial muscles.

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Lucinda Hollands: Helping with that left hand opening that the up, keep it close to the chest.

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Lucinda Hollands: And gently across.

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Lucinda Hollands: Noticing the difference in the size of the next

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Lucinda Hollands: Pulling that back to center.

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Lucinda Hollands: flexing the foot.

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Lucinda Hollands: Take that up to the ceiling.

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Lucinda Hollands: If I mean your strap.

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Lucinda Hollands: pulling me down to the chest.

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Lucinda Hollands: And then opening through the

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Lucinda Hollands: opening to the back end.

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Lucinda Hollands: Releasing and stretching up towards the ceiling.

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Lucinda Hollands: Exhaling the shoulders up the shoulders, be happy.

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Lucinda Hollands: Mini landing out to the left side of the body. Then you money.

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Lucinda Hollands: And then opening through the knee joint.

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Lucinda Hollands: Keeping my hips on the floor.

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Lucinda Hollands: Really Timoney straightening leg.

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Lucinda Hollands: And dropping that like out to the side. Again, you can counterbalance with the right

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Lucinda Hollands: Stopping anywhere, your body wants to allowing the body to let those

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Lucinda Hollands: changing hands.

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Lucinda Hollands: Keeping the hips on the floor, you're not like right across

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Lucinda Hollands: For balance. You can take the left arm out to the side.

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Lucinda Hollands: Taking that link back up.

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Lucinda Hollands: Go ahead and remove the strap hold on to the back of the leg and circling through the ankle.

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Lucinda Hollands: Mitchell's

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Lucinda Hollands: In reverse

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Lucinda Hollands: And leasing out, put them in the bottoms of your feet together.

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Lucinda Hollands: Please open

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Lucinda Hollands: Your eyes going to put your hands by your side, palms down

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Lucinda Hollands: Press the bottoms of the feet together and lift the hips up off the floor.

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Lucinda Hollands: Pressing the yes

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Lucinda Hollands: Big breath in.

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Lucinda Hollands: Exhale, and hips back to the floor.

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Lucinda Hollands: And released through the hips. Let the nice drop open

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Lucinda Hollands: clasping your hands straightening your elbows with your breath in your overhead.

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Lucinda Hollands: Nevada.

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Lucinda Hollands: Feeling the back, pressing into the bad

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Lucinda Hollands: And then leaving the arms overhead.

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Lucinda Hollands: Keeping a straight as possible by her ears.

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Lucinda Hollands: struts, the earth.

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Lucinda Hollands: And

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Lucinda Hollands: Then you get to use the hands to help your legs together.

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Lucinda Hollands: Let's take the feet map with apart arms out to the side and when she like for your nice

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Lucinda Hollands: Letting the head move in opposition of the knees.

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Lucinda Hollands: As the hip rotates inward pressing that me to the floor.

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Lucinda Hollands: And willing, the nice center wrapping your arms right around the backs of your legs rally your head up.

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Lucinda Hollands: Releasing slightly hands on the breath behind the backs of

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Lucinda Hollands: Started gentle role.

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Lucinda Hollands: Trying to make that role smooth.

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Lucinda Hollands: Getting the feet a little bit more over the head, each time.

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Lucinda Hollands: finding a balance point as you set up and then if you're that is okay bye you balance my shoulders also

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Lucinda Hollands: Taking it

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Lucinda Hollands: Straight up to this evil.

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Lucinda Hollands: Nice.

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Lucinda Hollands: Rolling down slowly.

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Lucinda Hollands: And slowly dropping down towards

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Lucinda Hollands: Overhead for a really long stretch

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Lucinda Hollands: grabbing those knees and rolling all the way up.

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Lucinda Hollands: Moving over into the tables opposition.

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Lucinda Hollands: Spreading the fingers.

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Lucinda Hollands: The shoulders.

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Lucinda Hollands: Kicks over your knees.

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Lucinda Hollands: Already seen through the spine, looking up to the sky.

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Lucinda Hollands: And then exhaling and rounding

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Lucinda Hollands: To a neutral position moving through the shoulders. Shoulders in front of the fingers to the sides of the hands around back

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Lucinda Hollands: Keep pressure in the seniors helping protect the rest

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Lucinda Hollands: And reversing limit.

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Lucinda Hollands: Feeling a nice round smooth circle.

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Lucinda Hollands: Coming center putting your elbows down where your hands are

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Lucinda Hollands: Clapping your hands.

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Lucinda Hollands: And same thing here, pressing through those shoulders.

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Lucinda Hollands: Circling around

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Lucinda Hollands: Reversing

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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.

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Lucinda Hollands: Releasing that up tech your toes and under take the tailbone to the sky.

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Lucinda Hollands: And again, press back into the shoulders. You can leave the knees bent, if you want to

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Lucinda Hollands: A little more support.

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Lucinda Hollands: Us back into the shoulders.

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Lucinda Hollands: Inhale. Exhale, drop the nice back down.

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Lucinda Hollands: Putting the hands back the shelter's

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Lucinda Hollands: Checking those toes messing up into downward facing

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Lucinda Hollands: Link through the heels.

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Lucinda Hollands: heels down

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Lucinda Hollands: Press back into the shoulders.

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Lucinda Hollands: tailbone up to the sky fingers spread, pressing into the fingers.

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Lucinda Hollands: Breathing in through the nose open mouth. Exhale, really let that oxygen.

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Lucinda Hollands: Or that breath out.

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Lucinda Hollands: putting away into the right foot lifting the left leg up.

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Lucinda Hollands: And then as you exhale, pulling that knee under you into a lunge position.

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Lucinda Hollands: Dropping the bat me

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Lucinda Hollands: Letting the hips fall to the floor.

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Lucinda Hollands: Taking the hands upon to the name

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Lucinda Hollands: Dropping those hips.

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Lucinda Hollands: Up.

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Lucinda Hollands: Open again opening your heart.

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Lucinda Hollands: And dropping those hands to the floor.

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Lucinda Hollands: Talking that back to elder taking the left leg back to meet it.

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Lucinda Hollands: Moving your way to the left.

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Lucinda Hollands: Always room.

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Lucinda Hollands: Dropping the back knees.

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Lucinda Hollands: Hips

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Lucinda Hollands: Open

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Lucinda Hollands: Expand the just

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Lucinda Hollands: Placing those hands back down checking that back.

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Lucinda Hollands: Lifting that right back into our faces up

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Lucinda Hollands: Wait, to the right, look to that left leg.

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Lucinda Hollands: Through

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Lucinda Hollands: Keeping the back me up.

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Lucinda Hollands: Stretching through the back, we're tightening it pressing through the heel.

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Lucinda Hollands: Lifting your body up placing your hands on your knees.

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Lucinda Hollands: Keeping the back Ila

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Lucinda Hollands: Lifting yourself up.

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Lucinda Hollands: And again, open shots.

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Lucinda Hollands: Those hands together, dropping the right heel.

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Lucinda Hollands: So it's

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Lucinda Hollands: Added I have no

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Lucinda Hollands: And then we're going to go ahead and open

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Lucinda Hollands: Adjusting those it so it's parallel to the math.

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Lucinda Hollands: You driving the legs together. We're trying to drop the hips.

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Lucinda Hollands: Extending the arms using your back.

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Lucinda Hollands: Pressing away from meat eaters.

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Lucinda Hollands: Looking forward.

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Lucinda Hollands: Placing the left

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Lucinda Hollands: Arm and the left knee.

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Lucinda Hollands: Your head.

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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.

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Lucinda Hollands: So the left hands on the outside of left foot.

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Lucinda Hollands: And then placing the right hand down

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Lucinda Hollands: Please pulling those hips back to center. Taking the left leg back to me directly.

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Lucinda Hollands: Downward Facing Dog.

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Lucinda Hollands: Right.

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Lucinda Hollands: Shooting

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Lucinda Hollands: Stepping forward as far as you can help us help keeping the back me up.

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Lucinda Hollands: Dropping through the depths

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Lucinda Hollands: Coming up

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Lucinda Hollands: squaring it

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Lucinda Hollands: Hands together dropping that vacuum down opening through the depths

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Lucinda Hollands: That needs to be pressing back

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Lucinda Hollands: Strong arms out

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Lucinda Hollands: Placing the right for

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Lucinda Hollands: Me.

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Lucinda Hollands: And over

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Lucinda Hollands: Do you mean your strength.

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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.

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Lucinda Hollands: Putting that left hand on the floor moving back to center has internet the hands

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Lucinda Hollands: Pulling that rightly back

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Lucinda Hollands: Downward Facing Dog.

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Lucinda Hollands: Again,

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Lucinda Hollands: Reading into the nose open mouth. Exhale.

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Lucinda Hollands: Inhaling, looking at the hands

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Lucinda Hollands: Your feet forward.

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Lucinda Hollands: Nice sitting back

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Lucinda Hollands: Listening pulling in the abdominals.

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Lucinda Hollands: Lifting. Those are above your head.

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Lucinda Hollands: Pressing into the floor.

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Lucinda Hollands: Arms up to the ceiling.

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Lucinda Hollands: Standing at Mountain arms above the head

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Lucinda Hollands: Stretching those arms up dropping the tailbone.

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Lucinda Hollands: Feeling deep rooted into the floor.

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Lucinda Hollands: Exhale search back

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Lucinda Hollands: And then slightly wider those arms again lightning to the chest.

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Lucinda Hollands: Up backup.

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Lucinda Hollands: I'm pulling that

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Lucinda Hollands: Let's take

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Lucinda Hollands: About a minute minute, two minutes. So you can do your tree pose.

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Lucinda Hollands: Or you can tie your answer bus.

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Lucinda Hollands: Just one really forward.

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Lucinda Hollands: You know, always try just the single a lift to the front.

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Lucinda Hollands: So anyone you want

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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.

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Lucinda Hollands: Finding that mountain purse again.

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Lucinda Hollands: Taking a big breath in one. I don't

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Lucinda Hollands: Fold

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Lucinda Hollands: Stretching up halfway or monkey.

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Lucinda Hollands: Exhaling downside of being that

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Lucinda Hollands: dropping your face.

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Lucinda Hollands: slowly rolling down

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Lucinda Hollands: Extending the legs.

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Lucinda Hollands: Releasing into your final coats.

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Lucinda Hollands: Releasing your mind.

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Lucinda Hollands: Printed anything you have to do later today or anything that happened yesterday.

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Lucinda Hollands: Locking the shelters away from me yours.

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Lucinda Hollands: Flattening through the back

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Releasing through your abdominals.

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Focus on your breath.

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Lucinda Hollands: holding your breath through your body

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Lucinda Hollands: Again, deep breath.

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Lucinda Hollands: We're going to toes and your fingers your wrist your ankle.

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Lucinda Hollands: Studying your arms overhead.

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Lucinda Hollands: Nice little strips.

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Lucinda Hollands: Thank you for joining today.

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Lucinda Hollands: Take a breath together reading in

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Lucinda Hollands: Calling the energy to your heart.

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Lucinda Hollands: Take your yoga with you through the weekend.

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And have a nice day. Namaste.