Science has established that negative thinking produces more negative thinking. Sadly, it soon bleeds into what we do, how we live, and who we are. Stress, even imagined stress, triggers the release of the hormone cortisol, which can damage our brains and weaken our cardiovascular/immune systems over time. What can we do to help ourselves? Make yoga a part of our daily life. Yoga reduces anxiety by calming the sympathetic nervous system. People who practice yoga on a regular basis have more brain cells in the part of their brain that regulates stress. Elongating your exhalations sparks your parasympathetic nervous system, which will slow down your heart rate. Meditation helps with letting negative thoughts go.

We can also focus on the Heavenly prescription of what to think about to stay healthy. Perhaps God knew the cares and worries of this world would pull us down and eventually suck the life out of us. That is why He tells us to think upon Heavenly things:

What ever things are true, honorable, right, pure, lovely, admirable, excellent, and worthy of praise, think on these things.

Phillippians 4:8

We also hold a lot of stress in our hips. We tighten and clench our hips subconsciously. As we get into a daily yoga practice, we start to feel that release. Many yoga classes include hip opening poses for this precise reason. That is why I have created an entire yoga class dedicated to the most effective hip openers out there. Breathing deeply and elongating your exhales will enhance every exercise below. Focusing on Heavenly thoughts while you move through these poses will enhance not just your yoga practice, but everything about yourself and they way you live in this world.

Do the entire challenge below with your right leg forward. Then do the entire challenge with your left leg forward. Put on some uplifting music and get into the stress free zone!

Always keep calm and yoga on!

1.) Eagle Warrior

• Step forward with your right foot, bending your knee.
• Be careful to keep both your heels on a straight line.
• Be careful not to let your knee pass beyond your foot.
• Be careful to keep both hips forward.
• Try to pull up out of your waist area.
• Slide your left arm under your right elbow. Stay here in this position.
• If you can, twirl your left arm around your right arm. Clasp your hands if you can.
• Tilt your head back; lead the tilt by lifting your chest.
• Breathe deeply, holding here for 5-10 deep breaths.
• Step in your back leg for better balance if you find the position too challenging.

2.) Low Lunge

• You may lower your back knee to the mat or keep it straight.
• Lower a hand to each side of your forward leg.
• Breathe deeply for 5-10 counts.

3.) Wrap and Burn

• From Low Lunge with your knee up or with back knee on your mat, simply slide your right arm under your leg and on top of your forward foot.
• Place your left hand also on top of your foot. Clasp both hands together if you can.
• Hold here for 5-10 deep breaths.
• You may bend your back left knee at any time if this position becomes too challenging.

4.) Lizard Pose

• Slowly lower to your elbows from Wrap and Burn position.
• Your elbows should be directly below your shoulders.
• Your foot should be directly below your knee.
• Place your back knee on the mat if you find it too challenging.
• Widen the distance between your legs for a deeper stretch.
• Release and try sliding your forward leg over to the edge of your mat for a more challenging stretch.
• Hold the position that fits you and breathe deeply for 5-10 counts.

5.) Pigeon Pose

• Keep both hips forward.
• Bend your forward leg across your mat as best you can.
• Keep your back leg straight with your knee on your mat. Place your hands on your mat for support.
• Stretch your head back by gently lifting your chest.
• Breathe deeply for 5-10 deep breaths.
• To increase the challenge, stretch your torso over your forward leg by leading with your chin. Walk your hands forward. Still keep both your hips facing forward.
• Gently lower your head. Breathe deeply for 5-10 counts.

6.) Pigeon Pose Hamstring Stretch

• In the same Pigeon Pose, grasp your back foot with both hands.
• Keep both your hips forward.
• Keep your forward leg extended across your mat.
• Lift your chest arch and your head back.
• Breathe deeply for 5-10 deep breaths.

7.) Half Split/Low Lunge

• Release both arms from Pigeon Pose.
• Extend your forward leg and lean over it.
• Breathe deeply for 3 deep breaths.
• Gently move forward into Low Lunge by bending your forward foot.
• You may keep your hands on each side of your forward foot, or place them on your thigh or hips.
• Breathe deeply for 5-10 deep breaths.
• If you wish to stretch deeper, clasp your hands behind your back and lift them.
• Sink deeper into the stretch and breathe deeply for 5-10 counts.
• Continue the back and forth stretch from Half Split to Low Lunge for a total of 5 times.
• Inhale in Half Split, Exhale into Low Lunge.

8.) Full Split

• Place your hands on each side of your foot for support.
• Slowly extend your forward leg.
• Be careful to keep both hips forward facing.
• Stretch into a Full Split.
• It takes a lot of time to do this; be patient, practice a few times a week, and you will see yourself going deeper into Full Split over time!

9.) Seated Forward Bend

• Sit with both legs stretched forward.
• Inhale deeply, lifting up and out of your waist area as best as you can.
• Stretch up with your arms and clasp your fingers together, inhaling deeply.
• Exhale deeply, extending up and over your legs.
• Repeat 10 times with deep breaths.

10.) Wide Legged Angle 

• Extend both legs out to your sides.
• Keep your sitting bones on your mat.
• Stretch up and over your left leg.
• Breathe deeply for 10 counts and then stretch over your right leg for 10 deep breaths.
• Stretch forward and breathe deeply for 10 counts.
• Lean on your elbows or lower your head to the mat for a deeper stretch.
• Where ever you find yourself is the perfect place to begin this exercise. In time you will be able to stretch farther!

 

yoga on!