Author: pennyjoliver

YOGA CHALLENGE FOR GOING FORWARD

Posted on by pennyjoliver

The theme of this yoga challenge is, moving forward!

Give yourself permission to let go of whatever does not serve you. Dedicate this precious time to free yourself from whatever is weighing you down and holding you back. Remember that God made you. He knows all about you, even the secret things you try to hide from everyone else. Every tear you have cried is placed in a bottle by Him. He thinks about you more than every grain of sand in all the world. He loves you more than anything or anybody in the entire world. In His greatest act of love for you, He left His throne in Heaven, became a human being, and sacrificed His life for your sins, so you could be forgiven and live with Him throughout all eternity. We cannot even imagine how much God loves and cares for us. But He does not ask us to. He simply says to come to Him, so he can help us. He came because He loves you!

Allow true love to envelope you in each of these yoga poses. This mini-yoga class was created with forward moving yoga poses to remind you of that love. It is a symbol of our willingness to let go of the past and move forward into the wonderful futures that God has in store for each one of us!

Get stronger physically and keep moving forward in your life with reflection upon His amazing words to you…

The righteous keep moving forward…

Job 17:9

You are a new creation…

2 Corinthians 5:17

Let go of what’s behind you so you can grab hold of what’s before you…

Philippians 3:14

When you are ready grab a mat, towel and water if you like and let’s get started!

 

1.) Forward Bend Variation

  • Take a huge breath with your hands at your hips or fingers interlocked behind your back. Let your chest lift and expand, awakening each cell with fresh oxygen. Add intensity by lifting your arms up behind you.
  • When you feel the need to exhale, simply release your breath while bending forward, leading with your chin. Let your arms stretch as far over as you can.
  • Repeat the stretch up, with a big inhale, and a forward bending stretch, forward and down, 5-10 more times.

2.) Forward Bend Twist

  • You should be loose from your Forward Bend, so on your last one stay bent over.
  • Release your left hand to the floor while twisting up with your right arm.
  • Bend your right leg.
  • Repeat bending your left leg with your left arm lifted.

3.) Warrior I Variation

  • Step forward with your right leg into Warrior I Pose.
  • Your Hips should be facing forward, over your front leg.
  • Try to pull up and out of your waist by pulling your belly in .
  • Breathe deeply, sweeping your arms up to Heaven. Or, press your palms together while gazing up toward Heaven.
  • Repeat the breathing in this position up to 10 times.
  • Step in a little closer for better balance and step your right leg out farther for more intensity.
  • Lift your heel if you can and really build your leg muscles!

4.) Lunge Twist

  • Lower your torso over your forward leg.
  • Place a hand on your mat on each side of your leg.
  • Hold for a few deep breaths.
  • When ready, place your left elbow over your right leg (knee, but preferably your thigh).
  • Press your palms together.
  • A deep inhale will allow you to stretch deeper over your leg.
  • Breathe deeply for 5 counts.

5.) Lunge Twist Variation

  • Lower your left arm to the mat.
  • Stretch your right arm up and gaze upward.
  • Breath deeply for 5 counts.
  • Switch hands.
  • Breathe deeply for 5 more counts.
  • Lower you back knee for more support.
  • Repeat positions 3-5 with your right leg forward.

6.) Fierce Pose

  • With legs together, sit back as if you were going to sit on a chair.
  • Stretch your arms up. Hold this position while breathing deeply up to 10 times.
  • Don’t let your knees extend beyond your toes.
  • To make it easier, don’t sit back too far and place your hands on your hips.

7.) Warrior III

  • Step out with your right leg.
  • You may bend that knee, but a straight leg is optimal.
  • Lift your back leg while keeping your hips facing forward.
  • Raise your arms, look forward, and breathe deeply for up to 10 counts.

8.) Low Lunge With A Prayer

  • Gently lower your back leg, with your knee touching your mat.
  • Sink forward, allowing for a deeper stretch.
  • Place your hands on your mat, hips, thigh, or in prayer position.
  • Breathe deeply for up to 10 counts.
  • Bring your back knee in for more support.
  • Say a prayer!
  • Repeat poses 7+8 with your left leg forward.

May love protect you and bless you as you move forward!

Halleluyah!

PERFECTLY IMPERFECT

Posted on by pennyjoliver

 

…Not a full split… yet!

As a gymnast way back when, we met our challenges with unceasing effort. We would grunt, groan, push and wiggle our way into all sorts of positions until we could do a move we so much longed for. Then we would practice that position over and over again until with ease, our bodies would flow right into it. Achieving beautiful moves in gymnastics made us feel invincible, at least for a moment. Yet the rewards of achieving because one did not give up, extends beyond any full split or leap from the high bar.

Enter yoga. It meets you where you are on the mat. You then can stay where you are or keep trying to get better. Yes, the yoga positions are totally what yoga is about. How beneficial they are to the body, how they improve one’s health and how they can effect an overall wellness of the mind. Yet it is what we do with the positions. That is key. Do we embrace what yoga is teaching us on the mat and then apply that into our lives?

Enter God. He also meets us where we are in life. He already knows that every one of us is not perfect. Yet He loves each one of us enough to die for us. He also cares too much about us to leave us as less than what He knows we could become. He already sees what we could be. And if we could catch perhaps just a glimpse of what He sees, well, I’m sure we would drop everything and anything that would hold us back, for a chance to be all that He created us to be!

I’m in. How about you?

Halleluyah!

 

YOGA FOR STRETCHING AND DE-STRESSING CHALLENGE ( Quick yoga class to stretch and let go of tension)

Posted on by pennyjoliver

Build core strength and shine from the inside out with these six quick stretches. Take each exercise slow while breathing deeply. You will invigorate each cell with fresh oxygen while improving circulation, respiration, strength, and flexibility. Lengthen your spine, tone your legs and open up your hips; unwind the knots from sitting at a desk all day!

Liken your body to a star. Stretch and lengthen the body in all directions from the strength of your core and illuminate everything around you. For God said,

“Let light shine out of darkness,” made His light shine in our hearts to give us the light of the knowledge of God’s glory displayed in the face of Christ.

2 Corinthians 4:6

He counts the stars and calls them all by name.

Psalm 147:4

Billions of shattered diamonds radiate in the blackest of nights. God has perfect, distinct, and exact knowledge of each one, and calls them each by name. The Almighty has created, counts and hangs each one in the exact spot that He chooses. Some Bible scholars liken God’s children to these stars. He has perfect, distinct, and exact knowledge of each one, and calls each of us by name. Every one of us are placed by God in exactly the place He chooses. We shine in the darkness all around us because He gives us, His children, His divine light.

Before you begin, cast all your worries and cares upon Him. That way you can illuminate in your Star Pose stretches! When you are ready, grab a mat, towel, and let’s get started!

1.) Star Pose Stretch

  • Spread your legs out to your sides.
  • Tuck your sitting bones while pulling your belly in.
  • Lift your torso up out of your waist.
  • With a big inhale, lift your chest and gaze upward.
  • Let your palms meet while reaching upward, with your biceps at your ears and your shoulders down.
  • Exhale, release the stretch, and lower your arms.
  • Repeat the stretch up with a big inhale, and release the stretch down with a big exhale for 10 counts.
  • Bring your legs in for more support while you stretch!

2.) Star Pose Forward Fold

  • Lower your torso, folding over your legs.
  • Stretch your arms to your feet and hold your big toe.
  • You may place your head on your mat. Use a pillow, block, or chair for support.
  • Breathe deeply for 5-10 slow breaths.
  • Again, place your hands on your hips for more support!

3.) Star Pose Twist

  • Place both of your hands forward on your mat.
  • With straight arms, reach your right arm up with your left arm on the mat and palms spread wide.
  • Twist up from your waist.
  • Repeat the twist with your right arm on your mat.
  • Inhale deeply as you raise each arm, and exhale deeply as you lower each arm.
  • Alternate for 10-20 deep breaths.
  • Use a block, chair, pillow or stack some books for an easier version. Don’t forget your deep breathing!

4.) Star Pose Leg Stretch

  • With both your hands forward on your mat, walk them over to your right foot.
  • Inhale in the middle, and exhale as you stretch over your leg.
  • Repeat each side for 10 stretches on each side.
  • You can continue to use a block, chair or stack of books for each stretch.

5.) Wide Legged Star Pose Stretch

  • If possible, lower to your elbows
  • Keep your legs straight and stretch for 10 deep breaths!
  • You may use a block, chair and books for help as you stretch!

6.) Extended Leg Squat

  • Bend your right leg.
  • Stretch your left leg out to the side.
  • Breathe deeply for 10 breaths.
  • Place your hands in prayer pose if possible, or keep them in front of you on your mat for support.
  • If you can, wrap your right arm around your right leg while slipping your left arm in the back up to meet it.
  • Exhale; it will create more space for you to wrap.
  • Breathe deeply for 10 counts.
  • Repeat the Extended Side Squat using your left leg for support.

yoga on and shine!

CROW POSE MINI CHALLENGE

Posted on by pennyjoliver

In stormy weather, all birds find shelter, but the eagle is the one bird that avoids it all by flying above the clouds. In fact, it is the storms on the earth that give the eagle the fuel to soar. Unfortunately, we human beings often get our talons stuck in day-to-day worries. God is ready and able to lift us high above. We only need to trade in our worries and trust these amazing words for lift off…

Those who trust in the Lord will find new strength. They will soar high on wings like eagles.

Isaiah 40:31

The first five Yoga Poses below are strength building exercises. Complete these exercises on a regular basis and build up to Crow. When you feel that you are ready for Crow Pose, spread your wings and lean forward into the wind. Of course if you are already in full Crow, “happy flying!”

Relax for a few moments and breathe deeply to get in the flying zone.When you feel you are ready, grab a mat, water, towel and let’s fly!

 

1.) Hero Pose With Shoulder Stretch

  • Sit on your heels, or cross-legged.
  • Lift your left arm straight up. Bend your elbow and lower your hand to your upper back area.
  • Lift your right hand up to meet your left hand. Clasp them together.
  • Lift your chin, gaze up to heaven.
  • Hold the stretch for 5 -10 deep inhales and exhales.
  • Repeat with your right arm on top.
  • You may repeat this stretch a few more times with each side on top.
  • If your hands do not meet yet, work towards it!

2.) Plank Pose

  • From a seated position, walk your hands out to Plank Pose.
  • Your shoulders should be directly above your wrists.
  • Pull your belly in, with your legs at hip width.
  • Breathe deeply for 10 counts.
  • If you cannot do the full pose, lower to your knees and breathe deeply to build strength.
  • Repeat breathing deeply for 10 counts, and do this 3-5 more times in either position.

3.) Down Dog

  • From Plank Pose, lower your head and lift your sitting bones up.
  • Tuck your head under; look at your knees.
  • Feel a good stretch in the backs of your legs. Keep your heels down.
  • Breathe deeply for 5-10 counts.
  • Place your knees on the mat directly below your hips. Your wrists should be directly below your shoulders.
  • Lower back down to Plank Pose when you complete the exercise.
  • If possible, lower to Plank Pose and lift up to Down Dog for 5-10 deep breaths.

4.) Running Plank Pose

  • Start in Plank Pose.
  • Lift your right foot, bringing your knee to your chest with a big inhale.
  • Exhale, kick your foot back, then place it on your mat.
  • Repeat with each leg for 5-10 counts. Inhale, bringing each knee in and exhaling as you kick back.
  • Speed this up for a bit of fun!

5.) Elbow Plank Pose

  • You may begin on all fours or with your knees lowered. Optimally you should start from Plank Pose.
  • From Plank Pose, lower to your elbows, then back up to Plank Pose.
  • Repeat the process, inhaling in Plank Pose and exhaling in Elbow Plank Pose.

6.) Crow Pose

  • Place your hand stretched out on your mat, with your hands directly below your shoulders.
  • Lean forward. It will give you an indication of how strong you are, and whether you can hold the pose.
  • If you’re feeling confident, place a knee on your elbow.
  • If you’re still confident, place the other knee on your other elbow.
  • Now you’re flying in Crow Position so breathe deeply!
  • If you fall, try again!

Halleluyah!

YOGA CHALLENGE FOR HEALTHY THOUGHTS AND HAPPY HIPS

Posted on by pennyjoliver

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!

YOGA FOR HEALTHY HIPS +HAMSTRINGS CHALLENGE ( relieve pent up stress in legs and hips)

Posted on by pennyjoliver

Keep calm and relieve pent up tension in your hamstrings and hips. This will enable you to unleash your inner sparkle, so you can shine all day. Hamstring health is vital. Your hamstrings connect two very important joints: your hips and knees. Relieving them with stretches will feel immensely relaxing. These yoga poses will release, strengthen, and send fresh oxygen to all those muscles, tendons, and joints in your hip, hamstring and lower back area. Developing length and strength in your hamstrings is key to moving into more difficult poses as you progress in your yoga practice.

Focus on these words of wisdom so you can shine from the inside out. For God says,

…those who look to him are radiant.

Psalm 34:5

…Arise, shine; for your light has come, the Lord’s glory has shone upon you.

Isaiah 60:1

Relax and breathe deeply for a few moments before we begin. As always, every yoga class at Halleluyah Yoga is for  everybody. I hope you enjoy this yoga class and may your day overflow with peace and love.

1.) Seated Hamstring Stretch and Breathe

  • Sit tall with your legs stretched out. Keep your back straight and chest lifted throughout these stretches.
  • Lift your right leg, straighten it, and pull it close to your body. Breathe deeply for 5 counts.
  • Bend your right leg across your chest or body. Cradle it, rock it in your arms, and breathe for 5 counts.
  • Pick your right leg up and place it over your left leg. Hold your knee and gently twist by looking over your right shoulder. Hold and breathe for 5 counts.
  • Let your right leg relax over your left leg. Bend forward and breathe for 5 -10 counts. Stay here longer for a deeper release.
  • Repeat all 4 stretches with your left leg.

2.) Reclining Leg Stretch

  • Lie back. Bring your left leg into your chest or as close to your chest as possible.
  • Move your leg around to loosen up your hips.
  • Breathe deeply for 5 counts. Remain here for another 5 deep breathes.
  • If you can, hold anywhere on your leg and stretch your leg out by straightening it.
  • If you can, bring your head up to touch your knee. Breathe deeply for 5-10 counts.
  • Repeat with your right leg.

3.) One Legged Seated Forward Bend

  • Sit tall with your legs stretched out.
  • Bend your right leg, place your right foot on your inner thigh or wherever you can.
  • Stretch up tall, inhaling deeply and exhale deeply while bending forward.
  • Repeat this 5-10 times. Then bend forward and hold for a few deep breaths.
  • Now, place your left leg on your inner thigh and repeat the same process.

4.) Hero Shoulder Stretch

  • Sit on your heels. Stretch your arms behind you. Let each hand hold the opposite elbow. Breathe deeply for 5 counts.
  • Press your palms together behind your back. Breathe deeply for 5 counts. Stay here and breathe again for 5 counts.
  • If you can, sit between your legs. Go slow and be gentle. Breathe deeply for 5-10 counts.

5.) Reclining Half Hero Pose

  • Lie flat on your back.
  • Bend and bring your right leg back. Your right foot should be near your right hip area. You may find your back arches. You may lean on your hands or elbows. Stay at the position where you feel a gentle stretch.
  • Breathe deeply for 5-10 counts.
  • Repeat on your other leg.

6.) Full Hero Stretch

  • Lean on your elbows while gently and slowly bringing one foot, then the other foot, next to each hip area.
  • Breathe deeply for 5-10 counts.
  • If you are able, lie back fully. Your chest should pop up.
  • Breathe deeply 5-10 times!

Take a moment to lie back and breathe deeply. Linger in the deep release. Breathe deeply.

Words of wisdom…eat glitter for breakfast and get your glow on.

( …do Halleluyah yoga everyday for health and to focus on words from your Heavenly Father. It will be like glitter to your soul so you can shine all day!)

YOGA FOR YOUR HEART CHALLENGE (For everyone with modifications)

Posted on by pennyjoliver

This heart opening yoga class is for everyBODY! A less challenging explanation is always included with instructions. Remember that where you find yourself in each position is YOUR perfect place to start!

These exercises below will open our heart area, energize our entire bodies, expand our chest, increase our lung capacity, improve circulation, build strength, work every muscle and de-stress us- all in about 30 minutes! Breathing deeply with continuous movement will activate a relaxed state, resulting in lower blood pressure and increased blood flow to the rest of our body. Meditation may improve cellular metabolism, which can yield major benefits such as blocking degenerative genetic disorders and lengthening the life of DNA cells, according to a Harvard University study.

A heart at peace gives life to the body. Proverbs 14:30

 Although we all have problems and daily struggles God says that if we meditate on Him, our hearts can be soaked in peace and serenity even in the midst of all we face. It is only through Christ that we can have this comforting peace with God. (Romans 5:1)  But it’s not just any peace, it’s Heavenly peace! (Colossians 3:15.)   

…And the peace of God that surpasses all understanding will guard your hearts and minds in Christ Jesus. Philippians 4:7

When you are focused and ready to begin, grab your mat, water and let’s get started!

 

1.) Chair Pose/Forward Bend

  • Stand up tall with your legs and feet together
  • Inhale, sitting back into an imaginary chair. Your knees should not extend beyond your toes.
  • Exhale, straighten your legs and bend forward.
  • Rise up to a standing position.
  • Repeat this process 10 times.
  • This exercise will awaken your body, warm up your legs, and improve your circulation!

2.) Chair Pose Twist into Lunge Twist

  • Press your palms together in Chair Pose
  • With a big inhal,e twist to your right.
  • Try to place your lower elbow beyond your right leg.
  • Hold the position for 3 deep breaths.
  • From your Chair Pose Twist position, step your left leg back into Lunge position
  • Breathe deeply, up to 10 counts.
  • Come out of the twist if it is too difficult.
  • Step your back leg in for better balance.
  • Big breaths before you twist allow more room for a deeper twist!
  • Twist are amazing for your entire mid section, inside and outside!

3.) Warrior I Pose

  • Position your back leg’s heel on your mat.
  • Do not extend your knee over ankle on your forward leg.
  • Meet your palms together over your head. Your pointer fingers can be extended up.
  • Arch back and breathe deeply for 5-10 counts.
  • Warrior I Pose is a great picture taking pose!

4.) Bowing Warrior

  • Clasp your hands behind your back while lifting them up.
  • Arch back and sink deep into the pose.
  • Bend or bow forward with your ear close to your calf.
  • Keep your arms up behind you as high as possible.
  • Repeat this 5 times, back and then forward.
  • Now bow forward, hold the bow and breathe deeply for 5-10 counts.

5.) Chair Pose

  • Return to Chair Pose
  • Repeat the Chair Pose Twist to your left side this time.
  • Step back into Lunge Twist with your right leg.
  • Complete Warrior I and Bowing Warrior with your left leg forward.

6.) Down Dog To Upward Dog

  • From a Lunge position, lower both your hands to each side of your forward foot.
  • Check that your palms are directly below your shoulders.
  • Step your forward leg back into Downward Dog.
  • Breathe deeply for 5 counts.
  • Lower your sitting bones into Upward Dog.
  • Arch your head back.
  • Breathe deeply for 5 counts.
  • Repeat the process 3 more times.
  • You may also do this on your hands and knees to build up strength.
  • You may also bend your elbows and arch your head back for a less intense version of Upward Dog!

7.) Half Bow Pose to Full Bow Pose

  • Clasp your hands behind your back.
  • Lift them up, arching your head back.
  • Breathe deeply for 5-10 counts.
  • Try grasping your feet and arch back into Full Bow Pose.
  • Breathe deeply for 5-10 counts.
  • Are you feeling your chest and heart area opening up yet?

8.) One Legged Forward Bend

  • Sit with your legs extended in front of you.
  • Bend your right leg, bringing it to your inner thigh or knee.
  • Inhale, stretching your arms overhead.
  • Exhale, folding over your leg. Hold this for 3 deep breaths.
  • Repeat this 5-10 times, then switch legs.
  • It’s always a good thing to bend forward after bending backwards!

9.) Half Camel To Full Camel Pose

  • Start with your knees bent.
  • With your hands on your waist and arching your back, breathe deeply for 3 counts.
  • Slowly lower your right arm to your foot. Breathe deeply for 3 counts.
  • Slowly lower the other arm to your other foot. Breathe deeply for 5-10 counts.
  • Never exceed the pose beyond a slight stretch. Go slow and build strength. When your body is ready, it will ease into this pose.

10.) Leg Overhead/Inner Thigh Stretch

  • Lie back and raise your legs. Relax your head, neck, shoulders and arms. Breathe deeply for 5-10 counts.
  • Inhale deeply. With a big exhale, lower your legs to the sides. Point your toes.
  • With a big inhale, slowly pull your legs up from the sides. Lead the pull up with your heels.
  • Repeat this 10-20 times, breathing deeply each time.
  • A terrific exercise for your inner thighs, abs, core, legs and hips!

11.) Bridge Pose

  • Lie down with knees bent.
  • Clasp your palms together.
  • Lift your sitting bones up with a deep inhale.
  • Lower your sitting bones with a big exhale.
  • You should try to keep your feet directly below your knees. I am always going for the deeper stretch and moved them in. You can too! Most importantly, listen to your body; it will tell you when it is ready!

12.) Wheel Pose

  • Lie down with your knees directly over your feet and hands at your ears. Your wrists are facing out.
  • Now see if you can start pushing up evenly with your arms and legs.
  • Let the push up come from your palms and feet.
  • Push them into your mat as you lift your torso.
  • You may only be able to raise your body a few inches at first.
  • This pose really takes time. Your whole back side is engaged as well as your upper body. You may need to build up back side strength. I did for a long time. If you consistently practice, your body may surprise you! Mine sure did here!

13.) Body Hug

  • You did great!
  • It’s body hugging time!

14.) Child’s Pose

  • Sit on your knees and fold forward.
  • Let your body relax into Child’s Pose.
  • Child’s Pose is a great pose to end a class, as it releases all muscle tension and stretches the neck, shoulders, and upper back.
  • Stay here and breathe deeply as long as you like!

yoga on!

TRUE LOVE

Posted on by pennyjoliver

 

I love Aruba! I also love piping hot coffee, matcha tea, gray sweatshirts, and crisp clean cotton sheets. I love leather and denim coats. I love day-old haircuts, striking asanas and posing upward toward Heaven. I like deep conversations at my dining room table. I love to belt out songs in church, especially ones that have the word Halleluyah in them. But out of all of these things I love, they give me something back for loving them. Sadly, it boils down to this: everything in this world that I love and if it loves me, loves me, only conditionally.

Then, like the Grinch, she thought of something she hadn’t before! What if true love, she thought, didn’t come from a store? What if true love, perhaps, is a little bit more!”

Then she goes and gets all spiritual.

Take Roman’s 5:8. God says.”But God commanded His love toward us, in that while we were sinner’s Christ died for us.”

God doesn’t say, “As soon as you clean up your act, I’ll love you.” Nor does He say “I’ll sacrifice my Son if you promise to love me.” In Romans 5:8, we find just the opposite. God wants us to know that His love is unconditional, so He sent His Son, Jesus Christ, to die for us while we were still unlovable sinners. Now that’s true love!

It’s so nice to find that true love can’t be bought from a store.

That is because, true love is a whole lot more!

Thanks for reading!

Hoping your day is filled with love!!

ROCK YOUR YOGA

Posted on by pennyjoliver

Mats work pretty good. But doing yoga on the rock is definitely a “higher experience!”

Looking at this picture compels me to sing in my head, “On Christ The Solid Rock I Stand!” I was curious who wrote this song so I looked it up. To my surprise, these beautiful lyrics were penned over 150 years ago by Pastor Edward Mole.

My hope is built on nothing less

Than Jesus Blood and righteousness;

I dare not trust the sweetest frame,

But wholly lean on Jesus’ name.

On Christ the solid Rock, I stand;

All other ground is sinking sand.

All other ground is sinking sand.

It’s based on Matthew 7:24

Everyone who hears these words of mine and does them will be like a wise man who built his house on a Rock.

I’m into higher experiences…how bout you?

Thanks for reading…

Love, blessings and higher experiences to you!

 

 

YOGA CHALLENGE FOR BUILDING STRENGTH (inner and outer strength)

Posted on by pennyjoliver

Hit the mat with me and let’s get stronger together!

The yoga class below is chock full of yoga positions to help us feel strong and movements to help us build a strong body. Focusing on the verses of Scripture as we move in and out of these positions, will help us to be strong like God says that we are!

My biggest challenge here is wrapping my head around God’s strength. He is the creator of you and me. If that is not enough, He breathed all the stars into existence and walked on water too. He parted the giant sea and let people walk across it. He also raises people from the dead, including Himself once. He is way beyond strong. Best part? He says He will give us “His” strength! Imagine? He says, Be strong in the Lord and in His mighty power, (Ephesians 3:16).  (Psalm 46:1), tells us to let God be our refuge and strength because He is a very present help in need. And, He tells us that when we feel weakest is when He makes us strongest, (Joel 3:10). What blows my mind is, all that is required for possessing God’s amazing strength is….ask! Then trust Him, believing He will do it!

I hope you enjoy this full body yoga class. I realize that not everyone can do every position listed here. Don’t worry though. I always provide a detailed instruction of each position and a less challenging version too!

I hope you have fun and get stronger and I thank you for sweating with me! Now, let’s get started!

Please take a few moments to prepare your mind and body by sitting comfortably and breathing deeply.

1.) Star Pose Bend and Stretch

  • Stand with your feet out to your sides, toes pointing forward. (the wider your legs, the more difficult the pose)
  • Inhale, stretch upwards, extending your arms overhead. (interlock fingers with pointer fingers extended)
  • Exhale, slowly bending forward. (lead with your chin as you bend, stretching out and then down)
  • About halfway down, twist slightly to your right knee. (opposite arm, then gently pulls head to knee)
  • Repeat on each leg, pulling your head to each knee for 10 times on each leg.
  • Always begin with the Star Pose Stretch up before bending to each side.
  • You may only reach your hip, thigh, knee, or ankle at first. Simply do the exercise from there. You will still be building strength from where ever you may begin!

 

2.) Extended Leg Squat

  • Bend your knees while placing your hands in front of you. (gently lowering your torso)
  • Extended your left leg to the side and stretch.
  • Lift your sitting bones while keeping knees bent.
  • Extend your right leg to your side and stretch.
  • Repeat 2 more times.
  • When you are on your left leg with your right leg extended again, position your right toes to the side while lifting your back left leg.

3.) Warrior III

  • Rise into Warrior III.
  • If you can, press your palms into prayer pose.
  • Breathe deeply for 20 counts.
  • If you need support keep your palms on the mat, or use a sturdy chair, desk, table or wall for support.
  • Repeat the process of Extended Leg Squat into Warrior III balancing with your left leg on your mat!

 

4.) Warrior Dips

  • Stand with your legs together.
  • Step out with right leg into Warrior I position.
  • Your hips should be squared, facing forward.
  • Press your palms together with your pointer fingers extended.
  • Inhale, raising your arms over head and straighten both your legs. (back heel should be up)
  • Exhale, bending both your knees. (the deeper the bend, the greater the challenge)
  • Lift with inhales and straight legs.
  • Lower with exhales into dips by bending your knees.
  • Repeat with your right foot forward 10 -30 times.
  • Walk your back leg in for better balance; keep your hands on your hips, and dip as low as is comfortable for you for a less intense challenge!

5.) Star Stretch to Warrior II

  • Inhale in a Star Stretch position, arms overhead.
  • Exhale, pivoting your right foot to your right side. (your toes are pointing forward or to the right side)
  • Bend your right leg into Warrior II.
  • Try to keep your hips looking at the front of the room or forward facing.
  • Open your arms wide. (extending out from your shoulders)
  • Lift your forward foot for an added foot, ankle, and calf stretch.
  • Inhale again into Star Stretch, then exhale again into Warrior II.
  • Repeat 5-10 times.
  • Walk your legs in for less of a challenge!

6.) Peaceful Warrior 

  • Same starting position as Warrior II.
  • Lift your forward right arm and follow it back with your head.
  • Let your back left arm lower behind your torso or leg.
  • Breathe deeply for 5-10 counts!

 7.) Extended Side Angle

  • Bring your back left arm up and over your forward knee.
  • Your forward right arm may rest on your thigh or knee, even your hip.
  • Breathe deeply for 5-10 counts.
  • Move slowly from Extended Side Angle to Peaceful Warrior 5 times! (only the arm position changes)

8.) Warrior II 

  • Lift your hands over your head, and press your palms together.
  • Lift your forward right heel.
  • Breathe deeply for 5-10 counts.
  • Walk your legs in closer for less of a challenge!

9.) Star Stretch to Wide Legged Horse Stance Position

  • Stretch into Star Pose Stretch with a big inhale. (both toes are pointing forward)
  • Exhale and release your arms pressing your palms together while bending your knees out to the sides. Toes should be pointed out slightly. (knees should not extend over toes)
  • Repeat the stretch up with big inhale, then exhale, releasing your arms and bending your knees to the sides.
  • Repeat the process 10 times.
  • For a less intense version, slightly bend your knees and do not extend them so far to the sides!

10.) Repeat numbers 2-10 with your left leg forward!

 11.) Seated Shoulder and Chest Opener

  • Sit on your heels.
  • Stretch your left arm up, bending it behind your head.
  • Stretch your right arm up behind you.
  • Let your fingers meet, or move them as close together as you can.
  • Stretch and breath deeply for 10 counts.
  • Repeat with opposite arms!


12.) Child’s Position

  • Lean forward.
  • Rest your forehead on the mat.
  • Extend your arms above you on the mat.
  • Rest here for 10 deep breathes!

13.) Downward Dog

  • From a Child’s Position, lift your sitting bones.
  • Your arms are directly below shoulders.
  • Your feet are directly below hips.
  • Your legs are as wide as your hips.
  • Stretch and lengthen your legs into Downward Dog.
  • Breathe deeply for 5 counts.
  • Remain in a Child’s Position for a less intense challenge. Or come on your hands and knees – try curling your toes under and lifting your sitting bones up. Repeat a few times!

14.) Plank Position

  • All hand, feet, and hip positions remain the same as Downward Dog.
  • Simply lower your sitting bones from Down Dog into Plank Position.
  • Deeply breathe for 10-30 seconds.
  • You may be on your knees or lower to your knees during the exercise and still build strength in your core!

15.) Knee to Chest Planks

  • From Plank Position ( or on your knees in a Plank position) please inhale deeply.
  • Bring your right knee to your chest and exhale.
  • Repeat bringing each knee to your chest for 10 counts each leg.
  • Come to Child’s Pose.
  •  Repeat 10 more counts on each leg. (Total is 60 times or 30 times each leg)
  • Lower your knees to your mat and do this exercise from there for a less intense version!

16.) Cobra Pose

  • Lie down forward facing on your mat.
  • With hands directly below shoulders, press your palms into the mat, raising up into Cobra Position.
  • Your toes are flat on top of the mat.
  • Your head stretches back. (great for a neck and chin stretch)
  • Breathe deeply up to 10 counts.
  • Lower to your elbows for a less intense version!

 

17.) Elbow Plank into Plank Pose

  • Lie flat, placing your elbows directly below your shoulders.
  • Curl your toes.
  • Lift your sitting bones.
  • Balance here for 10 seconds.
  • Then, place each palm directly below each shoulder.
  • Lift your torso up into Plank Pose.
  • Then, lower your torso to Elbow Plank Pose.
  • Repeat 5-25 times.
  • You can always do more counts or less counts and build up strength, or do the entire process with your knees on the mat!

18.) Crow Position

  • With palms below shoulders, walk your legs in.
  • Bend your elbows and lift one knee up.
  • Place your knee on your elbow.
  • If you feel strong and balanced, lift your other knee up onto your other elbow.
  • Hold and breathe deeply for 5-20 counts.
  • Continue lifting one knee then the other until you get stronger. Come to your hands and knees and bring each knee to your chest for 10-20 counts or rest in Child’s Pose for a less intense version of the position!

 

 

 

19.) Bowing Position

  • Sit on your heels, interlocking your fingers behind you.
  • Inhale, lift to your knees, lean back, and lift your palms.
  • Exhale, slowly round your shoulders, and lower your head to the mat.
  • Keep your palms pressing upward.
  • Repeat for 10-20 counts, inhaling up and exhaling down.
  • Use a pillow or chair seat to rest your head as you come down. Place your hands on your hips or lower back if interlocking your fingers is too challenging at first!

20.) Hero Position

  • Sitting on your heels, extend your knees to the sides.
  • From there, with a deep inhale walk your hands forward as far as you can.
  • If you can, lower your head to the mat.
  • Breathe deeply for 30 seconds to 1 minute.
  • Rest your head on a chair seat or pillow or lower to your elbows for a less intense version!

 

21.) Savasana

  • Just say ahhhh! You made it!
  • Relax here to reap the benefits of your physical practice.
  • Breathe deeply.
  • Try to imagine your wonderful new life of Godly strength!

Be strong, Be brave, Be fearless! You are never alone! Joshua 1:9