Author: pennyjoliver

REVIVE TIRED LEGS HIPS AND FEET YOGA CHALLENGE

Posted on by pennyjoliver

Our lower half holds us up all day. Every now and then, shouldn’t we show it some love? Ta- dah! Below, a healthy dose of yoga goodness to the rescue!

Research published in the journal “Evidence Based Complimentary and Alternative Medicine” has found that regular yoga poses and stretches can help ease restless legs, help you sleep better, feel less stressed and even lower blood pressure.

Think about it: God is never exhausted. Instead, He offers us His strength and His rest!

The Lord will not grow weary, and His understanding no one can fathom. He gives strength to the weary and increases the power of the weak.

Isaiah 40:28-29

Breathing deeply and lingering in each stretch will allow for a deeper stretch and release. Let our inhales lift and refresh our tired cells with new energy. Let our exhales release tension and built up stress. With a tireless God to help us, we can’t help but revive and come alive!

1.) Star Stretch Twist

Spread your feet apart to where you feel comfortable. With a big inhale, lift your arms over your head, interlocking your fingers at the top.

Exhale, slowly extending forward while stretching your arms out.

Try to touch your mat, but if you can’t, hold your knees or your hips with one hand while stretching the other arm up.

Alternate arms for 10 times each and remember to go slow and breathe

2.) Intense Stretch Pose

From Star Pose, turn your left toes in while extending your right toes to face the right side.

Please keep your hips squared to the side as you extend over your forward leg.

Go slow, be gentle and breathe.

Hold for 5-10 deep breaths to feel the stretch and the release.

3.) Lunge Pose With Twist

Bend your right leg into a Lunge Pose. Hold for 10 deep breaths.

Lift your right arm up and twist. Hold for 10 deep breaths again, then come back to Lunge Pose.

Lift your left arm up. Hold for 10 deep breaths again.

Do not repeat on your other leg yet. Move on to the next exercise.

A less challenging way to do this exercise would be to bend your back leg.

4.) Deep Lunge Pose with Simple Twist

From Lunge Pos,e simply bend your back leg to your mat. Stretch your arms up and arch back for 5-10 deep breaths.

Place your left elbow over your forward right leg. Place your right arm behind you. Hold this for 5-10 deep breaths.

Do not repeat on your other leg. Move on to the next exercise.

5.) Lizard Pose

From Lunge Pose, with your right leg forward, place your hands on the inside of your right leg.

If that feels comfortable, bend both elbows and slide your right foot forward while release your knee to the side.

You can always lower your back knee to your mat and keep your arms straight if this is too difficult.

6.) Forward Bending Twist

Stand tall. Extend up and over your legs.

Place your hands on your mat. Place your hands on your hips, thighs, knees, or ankles to make it easier.

Inhale in the middle and exhale as you lift each arm. Repeat this 5-10 times with each arm.

7.) Tip Toe Squat into Side Stretch

Lift your heels, bending your knees out to the sides.

Place your hands on your mat in front of you or place them into Prayer position.

Hold this for 5-10 deep breaths.

Extend your right foot to the side. Place your hands on the mat in front of you for support.

Lift your left arm and stretch over to the right side. Hold this for 5-10 deep breaths.

Repeat with your extended left leg.

You can alternate stretching over your right, then left, extended legs for 5-10 deep breaths, inhaling in the center and exhaling out to the sides.

8.) Star Pose Forward Bending Twist

Widen your legs sideways to a place that is comfortable for you.

Inhale, stretching your arms up over your head.

Exhale, extending over each leg with opposite hands to their opposite ankles. Extend the same arm up to twist.

Come into the center with a deep inhale.

Repeat this 10 times on each side.

9.) Seated Leg Stretch

Sit with bent knees in front of you.

Hold your right leg, gently lifting it up.

Massage the back of your leg if you like.

Point and flex your ankle. Linger and stretch.

Bring your leg to your torso.

Hold for 10 deep breaths.

Repeat the process with your left leg.

10.) Cross-legged Side Stretch

Sit cross-legged.

With a huge inhalem stretch your arms up from your sides.

Look up. Arch back and hold for a moment.

Exhale, releasing the hold and stretch up and over to your left side.

Repeat on your left side. Come to middle and stretch to each side for 10 deep breaths on each side.

 

 

I’m feeling better now. I sure hope you are too! Let me know how it goes…

Thanks for joining me and we’ll see you soon…

stay strong and yoga on!

xxoo

<3

 

TREE POSE EXPERIMENT MINI CHALLENGE ( 3 Tree pose postures for improving focus and balance both on and off the mat)

Posted on by pennyjoliver

Approaching hard movements with ease on our mats enables us to take a calm approach to hard situations in life. Of course, there will always be stresses and challenges in life, but what matters most is how we respond to them. Then we can apply what we learn and move forward with grace and peace.

I have designed a quick and simple Tree Pose experiment to help each of us discover, in our own way, just how we measure up to the challenges of life. The experiment will also help us to focus, build strength, and help with better balance, enhancing our entire yoga practice as well as our daily life.

Below you will find 3 Tree Pose variations, all of which involve balancing on one leg without putting your foot down.

Remember to breathe. Also remember that:

Life is 10% of what happens to you and 90% of how you react to it.

Charles Swindoll

and

What consumes your mind controls your life.

Proverbs 4:23

For best results on and off our mat, let us focus on God and not our circumstances. Fixing our eyes on the prize will provide true, lasting health and wellness!

1.) Praying Tree Pose

Slide your left foot as high as you can up your right leg. Stand tall with your shoulders down, neck long, stomach pulled in and palms pressed together. Keep your head forward and your eyes locked on an object in front of you – it doesn’t matter what it is, just focus on it. Keep a steady breath and do not look to the sides. Hold this pose for 10-30 seconds, or 1-3 minutes for more advanced yogis.

To make all these exercises easier, place your foot on your ankle, calf, knee or lower thigh.

Do not move. Proceed to number two, High Praying Tree Pose.

2.) High Praying Tree Pose

Do not lower your leg. Once you feel comfortable, slide your hands up over your head. Hold this pose for 10-30 seconds, or 1-3 minutes for more advanced yogis. Do not move again. Proceed to number three, Eagle In a Tree Pose.

3.) Eagle In a Tree Pose

Once you have completed step 1 and 2, begin number 3 by holding your arms out in front of you with bent elbows. Now slide your left hand under your right elbow. Then swirl it up your arm until your palms meet (or as high as it will go). Hold this pose for 10-30 seconds, or 1-3 minutes for more advanced yogis.

A few questions we can ask yourselves once we have completed the experiment:

What did we focus on?

Where were our eyes?

Did we move our heads?

Did we move with ease or did we wobble, sway, lower our foot, or fall?

Did we keep a steady breath?

Did we hold our breath at any time? If we did, then when?

When we thought of moving to the next position, what happened?

Was it hard to be still?

Did we focus on how hard or easy it was?

Did we focus on everything around us?

If you enjoyed this experiment, up the challenge by doing it in the middle of busy places. Try to stand on rocks on the shore with waves flowing in and out. How about in the office, airport, church, library, party, sidewalk, or park? You choose! Perhaps you will see how you react to stress when it comes along.

keep calm

and yoga on!

xxoo

<3

YOU ARE LOVED MINI YOGA CHALLENGE

Posted on by pennyjoliver

It’s called, “Fierce Pose” in Sanskrit, “Chair Pose” in English and “Squatting” in Body Building. This pose gets its name because it’s based on where and how we perform it. Isn’t that kind of like love? We love one other based on “something” like emotions, feelings or desires.

Fortunately for us God is Love and the Creator of love. He loves with a pure and holy love that surpasses all human comprehension. Not only has He always loved each of us unconditionally, He also extends His love for each of us for all of eternity!

Give yourself a daily dose of Fierce Pose and based on nothing you can do or not do, be loved today, tomorrow and for all eternity!

God says,

I have loved you with an everlasting love.

Jeremiah 31:3

 

Don’t be afraid of it’s name. Fierce Pose is an approachable full body pose that builds leg strength, stabilizes your core, improves lung capacity, stretches your shoulders and opens your heart and back. Breathing deeply while holding this pose will help you enjoy its invigorating qualities. Below are four variations of a Fierce Pose. Enjoy the health benefits and know you are loved, as you practice this short but powerful yoga sequence!

1.) Fierce Pose

Stand tall with your feet together, back straight, shoulders pressed down, neck long, and face relaxed. With a deep inhale, slowly sit back like you are sitting on a chair. Lead with your sitting bones and raise your arms. Do not let your knees extend beyond your toes. Hold this position for 10-30 seconds while breathing deeply. Repeat this 5 times.

For an easier version, sit back just a little. Spread your feet apart for even more support.

2.) Praying Fierce Pose

Come back to a standing position. Sit back into Fierce Pose with a deep breath. This time, pressing your palms together in prayer position. Hold for another 10-30 seconds while breathing deeply. Extend your prayer pose to the floor by lowering your head and straightening your legs. Go to a standing position, then repeat the process 3 times more.

 


3.) Praying Fierce Pose Twist

Go to standing position – then, inhale and exhale, twisting to the right. The inhale lifts you up and provides room to twist, and the exhale lets you twist deeper. Your left elbow should extend beyond your right thigh. Press your palms together while trying to look up! Hold the position and breathe deeply for a few seconds, then repeat on your other side.

4.) One Legged Flying Fierce Pose 

Stand tall. Place your left leg over your right thigh, inhaling deeply. Exhale, lean back, and lift your arms back behind you. A longer exhale allows for a deeper stretch. Hold the position for 10-30 breaths. Repeat with your left leg on the ground.

…always remember that somebody loves you at this moment and every moment in the future. No conditions necessary!

xxoo

<3

 

BREATHING WARM UP YOGA CHALLENGE (Seated breathing exercises to begin each yoga class or for a quick pick-me-up/stress buster)

Posted on by pennyjoliver

Join me for a quick pick me up/stress reliever. Or take 5-10 minutes before each Yoga Challenge to complete this. It will fire up your body, boost your energy, relieve stress, and get you focused and ready for your workout!

Below you will find 9 basic exercises with focused deep breathing. Breathing with movement will improve your circulation, remove toxins from your body, and keep your body running on optimal!

You can also fill your lungs with the peace of God as you breathe and soar above circumstances that may be weighing you down. Let go and enjoy the ride, for God says that,

…those that hope in the Lord will renew their strength. They will soar on wings like eagles.

Isaiah 40:31

Eagles fly the strongest, swiftest and highest of all birds. They are also dependent upon storms and high winds – it’s what makes them soar!

1.) Cross Legged Breathing Meditation

Try to surrender all thoughts. Give up your cares, worries, doubts and fears.

Meditate on the Bible verse as you inhale and exhale slowly, deeply and deliberately.

Focus and breathe for 5-10 long deep breaths. Have fun and really try to remember to inhale and exhale, deep, strong and long!

When you are ready, proceed to the next exercise.

2.) Neck Stretch

Sit up tall.

Make sure your hips are on top of your sitting bones with your stomach pulled in, face relaxed, neck long and shoulders pressed down.

Take it slow and inhale like you are pulling all the air around you into your lungs.

Exhale slowly, turning your head to the right.

Repeat on each side, slowly inhaling in the middle and slowly exhaling as you turn your head for 5-10 times each side.

 

3.) Arm and Upper Body Stretch

Deeply inhale, lifting your arms slowly up from your sides.

Look up for a deeper stretch. Hold it for a few moments.

Slowly exhale, gently releasing your arms to the mat.

Repeat for 5-10 long, deep, slow breaths.

4.) Seated Side Stretch

Inhale slowly lifting your arms up from the sides, just like #3 above.

Exhale, gently leaning over to the side.

Repeat for 5-10 deep, slow breaths on each side.

 

5.) Neck, Shoulder, Heart Opener

With hands clasped behind your head, inhale deeply.

Exhale deeply, folding forward. Round your torso as you fold.

For a deeper stretch, inhale again and slightly lean back. Push your chest forward while your elbows back, and look up.

Repeat with the inhales, stretching up and back with the exhales rounding forward. Repeat the process for 10-25 deep breaths. Try it 1-3 minutes and see how you feel! Go slow and stretch!

6.) Neck and Shoulder Side Stretch

With hands clasped, inhale deeply while stretching up.

Exhale deeply, folding gently to alternating knees for 10-25 or longer deep breaths.

7.) Intense Side Stretch

With hands clasped, inhale and stretch up like #5 again.

Exhale, lean over to your side, and touch your elbow to your knee, if possible.

Repeat with big inhales in the middle and big exhales out to the sides for 10-20 deep breaths each side.

8.) Seated Eagle Arm Stretch

Bend both elbows out in front of you.

With a normal breath, slide your left hand under your right elbow. Let that hand continue sliding up and around your right arm. Your palms should meet.

Hold for 5 long inhales and exhales. Remember to keep your shoulders down, neck long and back straight.

Repeat with right hand sliding under your left elbow and circling your arm.

9.) Cross Legged Forward Stretch

Inhale deeply, keeping your back straight, shoulders down, neck long, and your stomach pulled in.

Exhale, slowly folding forward. For a deeper stretch, lead with your chin as you fold, keeping your back straight.

Slowly, and with deep inhales and exhales, repeat the process up to 10 times.

You can walk your hands out and lower your head for an even deeper stretch!

Breathe deeply and yoga on!

xxoo

<3

 

A BIG LAUGH FOR HEALTH

Posted on by pennyjoliver

 

Everybody can always use a good laugh!

Science is now proving that laughter is actually good for your health! So, get your giggles on, because laughter has many beneficial effects on the human body!

For starters, laughing may help you live longer, according to recent research published in the Archives of General Psychiatry. Optimistic elderly people who expect good things to happen were less likely too die sooner than most pessimistic people. In the study, the 65-85 year old participants who were the most optimistic were 55% less likely to die from all causes than pessimistic people.

Researchers also found that laughter actually boosts the immune system, increasing the number of antibody-producing T cells. When you laugh, you activate them. They are special immune systems cells that fight sickness and disease. After a good laugh, you should be far less tense and anxious as well because the level of at least four stress related hormones decreases.

Regular laughing is like getting a gym membership for your heart. Laughter has been found to benefit the way blood flows around the body, reducing the likelihood of heart disease and stroke. People who laugh regularly have lower blood pressure than the average person. 15 minutes of laughter a day is important for your heart as 30 minutes of exercise, 3 times a week. Laughing burns as much calories per hour as walking a slow to moderate pace!

A British study shows how just 15 minutes of laughter can increase pain tolerance by around 10% as a result of endorphins being released in the brain. Endorphins are the feel good chemicals. The effect is similar to morphine, only more powerful and there are no side effects.

You might not believe it, but laughing can torch calories. Laughing actually raises the heart rate and speeds up metabolism. A good belly laugh exercises the diaphragm, contracts the abs and even works out your shoulders, leaving muscles more relaxed. Laughing 100 times is the equivalent to 10 minutes on the rowing machine or 15 minutes on an exercise bike!

Laughter is contagious. Laugh more and make yourself and everyone around you happier and healthier!

After all, God did tell us in His Word that, “A merry heart is good medicine!” It’s found in the book of Proverbs, chapter 17, verse 22.

Laugh more and yoga on!

Lotsa Love, Penny xxoo

 

Just me, my grand nephew Cole and my little sister Kel at McDonald’s! Don’t you wear wax lips and do a selfie, evah?!

INVISIBLE?

Posted on by pennyjoliver

This picture says it all. It’s funny because it is just that: a picture. In real life, it hurts to feel invisible to other people. The worst part is, people probably don’t realize they are doing it to us. And if they do it, says more about them then it does us. Lately, it’s been happening to me a lot. For example, the other day I had a a ten minute in-depth discussion with my postman in the Post Office about golfing. You know the moment when you both discover you have a love for something. You walk away feeling like you have connected. Well, we talked up a storm that day; a week later I started the golf conversation, and it was like we never discussed a word about it before. Hopefully, the postman didn’t see my chin hang down the whole time he did my postage!

How about the “one-sided conversation”? You ask about their  lives, then they talk on and on about themselves?  How about the spell-bound look they give you when you ask them a question while they have been staring at their phone for the past 5 minutes?

Well, don’t lose hope. You are not invisible:

… for God sees and hears you…The eyes of the Lord are upon the righteous, and His ears are attentive to their cry. Psalm 34:15

… for God is listening intimately and intently to you… God is able to hear us even when we are silent. Romans 8:26

… for God is ready to help you… Don’t panic I’m with you there’s no need to fear for I’m your God. I’ll give you strength and I’ll help you. I’ll hold you steady and keep a firm grip on you. Isaiah 41:10

… for God is thinking about you all the time… My thoughts toward you are countless as the sand on the seashore. Psalm 139:17

… for God thinks the world of you...even the hairs on your head are all numbered. So don’t be afraid. You are worth more than many sparrows. Matthew 10:31

… for God made you a “one of a kind person”…You are a blessing! The Lord made you in an amazing and wonderful way. Psalm 139:14

… for God thinks your gorgeous…The King is enthralled with your beauty. Psalm 45:11

… for you must hold your head high, God gave you dignity…You have dignity. Proverbs 31:25

… for you can ask and you will get real answers…Call to me and I will answer you, and show you great and mighty things which you do not know. Jeremiah 33:3

…for you simply cannot be invisible if God is always with you…I am with you always, even unto the end of the world. Matthew 28:20

…for how can you be invisible if you are constantly loved?…You are love forever. Romans 8:38-39

You may feel invisible to the world at times but to God, you are being loved moment by moment beyond measure! Gosh, I feel better now.  I hope you do too!

yoga on

xxoo

<3

 

 

 

STRETCHING YOGA CHALLENGE

Posted on by pennyjoliver

Join me in this quick stretch to loosen up your tense muscles and get a new perspective on stretching!

If we are willing, we can stretch ourselves to achieve great things – but God has better for every one of us!

Trust in the Lord with all your heart and lean not unto your own understanding.

Proverbs 3:5-6

For with God nothing shall be impossible.

Luke 1:37

Do you remember? Peter walked on water. Sarah gave birth at age 90. Mary was a mother with out knowing a man. Jesus’ disciples fed over 5,000 people from one kid’s lunch. Moses parted the entire Red Sea for the Israelites to cross. Little boy David killed an armored giant with a stone. Daniel a slept all night in a den of lions. Deborah saved a nation. The list goes on!

Though the people of the Bible were just normal people, they did amazing things! But they had one thing in common: they were stretched! Day by day, year by year, little by little, God stretched their faith. At the point when they were fully able to rely on Him, God blessed them; they accomplished above and beyond what they could possibly imagine!

Now is your opportunity to go deeper in your yoga practice with these Asanas below. Remember to breathe deeply, this will relieve stress and tension, allowing you to stretch deeper. I know God is stretching me – where might God be stretching you?

1.) Standing Stretch

Start by standing tall with your abs pulled in, your butt tucked under, your chest lifted, your shoulders down and your neck lengthened. Lift your arms to the sides, inhale deeply, and stretch them up. Exhale deeply and lower your arms. Repeat 5-10 times, depending on how much time you have.

2.) Forward Bend

In this stance, when you exhale down, extend your torso over your legs. Whereever your hands land on your legs is the perfect place for you. Once you feel comfortable in the Forward Bending stretch, put your left hand near, in front of, or touching your right foot. Stretch your right arm up and gently twist. Repeat on your other side. Stretch each side 5-10 times.

To make it slightly easier, bend your knees. You can also play around with your legs by bending each one separately.

Do number 3-8 with your right leg forward. Then do number 3-8 with your left leg forward.

3.) Intense Pose Reverse Praying Hands

Extend your right leg to the side with your toes pointed. Slightly turn in your left toes. Press your palms behind your back in a praying positio,n lifting the palms as high up your back as you can go. Stretch your entire torso back with a deep inhale. With a deep long exhale, extend your torso out and over your front leg. Lead with your chin. Stretch as far as you can go in this position.

You can always step your back leg in to make it easier, or slightly bend both legs. You can also place your hands on your hips, or clasp your wrists in back instead of the reverse prayer hold.

4.) Intense Pose Stretch

Once you can no longer hold the Reverse Prayer Position, release you hands and stretch deeper over your leg. Try to get your head to touch your knee and breathe deeply, for up to 10 counts.

Step your back leg in for less intensity and slightly lean forward to make this pose less challenging.

5.) Deep Lunge Pose

Bend your right knee. Place your hands on your mat on each side of your foot. Step your back leg in for less intensity, or place your knee on your mat. Breathe deeply for up to 10 counts.

You can always bend your back leg for less intensity or place your hands on your thigh.

6.) Lunge Pose Twist

Raise your right arm and look up. Stretch that body. Hold for 5-10 deep breaths.

Bend your back knee if it becomes too challenging.

 


7.) Deep Lunge Stretch

Drop your back knee to the mat. Stay here and breathe deeply for up to 10 counts. If you can, grasp your foot; stretch and hold this position for 5-10 breaths.

Take it farther by lifting your forward arm up and pulling your foot to meet your sitting bones. Breath 10 long and deep breaths again!


8.) Bended Knee Prayer Position

Place both your hands on each side of your foot and slide your knee below your sitting bones to come out of the intense stretch. Then bring your palms together. You are ready to pray!

Sit and breathe for a few moments. Enjoy the rewards that any kind of stretching can bring!

Let me know how it goes…

yoga on

xxoo

<3

CHRISTIAN MEDITATION?

Posted on by pennyjoliver

One important thing the Bible tells us to do is to think about God’s Word. Our thoughts determine our behavior and so what we think about is very important. Jim Downing in his book Meditation says, “God considers meditation a vital exercise of the minds of His children.”

Rick Warren in The Purpose Driven Life, describes meditation this way: “Meditation is focused thinking. It takes serious effort. You select a verses and reflect on it over and over in your mind…if you know how to worry  you already know how to meditate.” Pastor Warren goes on to say, “No other habit can do more to transform your life and make you more like Jesus than daily reflection on Scripture…if you look up all the times God speaks about meditation in the Bible, you will be amazed at the benefits He has promised to those who take the time to reflect on His Word throughout the day.”

In Satisfy Your Soul, Dr. Bruce Demarest writes, ” A quieted heart is our best preparation for all this work of God…Meditation refocuses us from ourselves and from the world so that we reflect on God’s Word, His nature, His abilities, and His works…So we prayerfully ponder, muse, and ‘chew’ the words of Scripture…The goal is simply to permit the Holy spirit to activate the life-giving Word of God.”

Meditation, according to Dr. Charles Stanley, Minister and Author of many books, is the quiet contemplation of spiritual truths. When we meditate on God and remember the promises He has given us in His Word, our faith grows and our fears dissolve. In the Book of Psalms chapter 119 and verses 97-110, lists some of the rewards of meditation, such as wisdom, discernment, keen insight, and obedience. Dr. Stanley says the essence of meditation is a period of time set aside to contemplate the Lord, listen to Him, and allow Him to permeate our spirits.

Joshua is one Biblical example of meditation. He was a military leader leading the children of Israel into Caanan. It is significant that his courage and even his hope of victory depended on obeying the Word of God. God promised him success, but there was a condition: meditation and obedience to His Word. Note the word “meditate” precedes the admonition to be obedient. Also note that meditation, God stated, was Joshua’s responsibility. But, there was a reward for doing so: prosperity!

This Book of the Law shall not depart from your mouth, but you shall meditate in it day and night, that you may observe to do according to all that is written in it. For then you will make your way prosperous, and then you will have good success.

Joshua 1:8

God desires we have alone time with Him. What a compliment! A King wants to spend time with us! You mean we get to have an audience with royalty? And He listens to us? And although He is King, he allows us to address Him as Father? Who would want to miss that!?

Dr. Stanley also states that if we are really going to set aside time to meditate on God’s Word each day, stillness is key:

Be still and know that I am God.

Psalm 46:10

When we reflect upon God, we meditate on His greatness, grace and goodness. Focusing on difficulties intensifies and enlarges them. When we claim His promises, and look at His majesty, our problems are put into proper perspective.

As we first begin to meditate, our frustration levels are usually at full. As we focus on Him, the reservoirs of tension empty. When we are secluded, silent, and still before the Lord we find that He injects into our bodies energy, power, and strength. God’s spiritual dynamics are at work in our inner beings, refreshing and energizing our minds and spirits. There is nothing to match meditation in its impact on our lives and the lives of others.

A good Yoga practice is about doing your body good with postures and breathing and meditation for a fitter, calmer and healthier “you.” It purposes to connect you to yourself again. It offers lessons of being with yourself on the mat and seeing how you operate there. Then what you learn on the mat your suppose to take into your life. That is yoga at it’s best. Halleluyah Yoga offers you that and so much more! Connecting with the living God, and worshiping, praising and working out for true and lasting peace and wellness!

At Halleluyah Yoga, each Yoga Segment that we have created for you comes with a verse of Scripture to meditate upon with yoga poses and places relevant to each Bible verse. This offers you an opportunity to think upon God as you work out, empowering you with a mental picture and a body movement to remember through out your day. Focusing on God instead of your fears, cares, worries, and doubts makes God bigger than all the bad stuff in your life. This makes it easier to realize you can depend on God, and that He is there for you. Your workouts then become a worship experience that “builds the body” in more ways than one!

Science has been proving for years that prayer and meditation makes for healthier people. Meditation has been around since God created man. After all, God invented meditation for His children,  to be able to live successful,  healthy , purposeful lives. And if we set aside alone time with Him each day, He promises us”His” prosperity! So, what are we waiting for!

meditate and yoga on!

…let me know how it goes…

 

xxoo

<3

 

PEACE BE WITH YOU!

Posted on by pennyjoliver

The world is all stressed out! But you can still have peace!

The American Psychological Association states that chronic stress is linked to six leading causes of death and disease: heart disease, cancer, lung ailments, accidents, cirrhosis of the liver and suicide. They also state that 75% of all doctor visits are stress related ailments and complaints. The American Medical Association has noted that stress is the basic cause of more than 60% of all human illness and disease. In this chaotic world, how can we not have stress?

What actually happens to our body when we are stressed? It defends itself, of course!Amazingly, God has created us with an entire defense system that turns on as soon as we become stressed. Esther Sternberg, physician and author of several books on stress and healing, explains how it works.

Immediately, our heart rate speeds up and diverts blood away from our guts and to our muscles so we can run away. The pupils of our eyes constrict, so we can keenly focus on our attacker. The bronchii of our lungs increase blood oxygenation and convert energy stored in the liver into fuel for strength and stamina. She also states that if we are stressed for too long, our body starts to release stress hormones and nerve chemicals that we do not want floating around in our body. It is these stress hormones that are so dangerous to our overall health. That is why it’s important to our health to chill out as soon as possible. Perhaps God designed our bodies with that in mind: that we might trust in Him for help.

God’s remedy for stress:

Don’t worry about anything, but pray about everything. With thankful hearts offer up your prayers and requests to God. Then, God will bless you with peace that no one can completely understand. And this peace will control the way you think and feel.

Philippians 4;6-7

Next time you feel stress coming on, give yourself a “Halleluyah Moment!” Drop and give yourself 10 long and deep breaths while meditating on the above verse of Scripture and just breathe… let God take care of it all. Let, “Peace be with you!”

Halleluyah!

YOGA CHALLENGE SUITED FOR ROYALTY (yoga shot on castle grounds)

Posted on by pennyjoliver

Let’s have some fun! Join me in fifteen of my favorite standing yoga poses; everyone is invited! Each pose comes with instruction to modify or intensify each position, so that each pose will benefit everybody! Together, we will be stretching, strengthening and building our entire bodies while improving focus, concentration, stability, balance, and body awareness. We will be providing our insides an opportunity to detox, while boosting our metabolism and circulation. Our respiratory system will fire up, bringing fresh oxygen to our all of our cells. It’s a total body workout suited for royalty!

Imagine the biggest castles in the world. Now imagine every castle in the world that was, or is now, or ever will be. Now place yourself in the middle of all those castles combined. Think how protected and impenetrable you are, standing inside millions of stone walls. Now wrap your brain around this:

The Lord Most High is your Fortress. Run to Him for safety.

Psalm 91:9

Take a moment to relax and get into the mood of these yoga poses. Close your eyes, breathe and flood your mind with thoughts of how loved, protected and unconquerable that you really are!

Complete the entire 15 poses with your right leg forward and as the leg that holds you up in balancing poses. Then complete the entire 15 poses with your left leg forward and for balance!
1.) Warrior I

Step to the side, bending your right knee. Do not extend your knee beyond your toes. Keep your back leg straight with toes slightly pointing inward. Open your arms wide to the sides. Keep your neck tall, with chin up and shoulders down. Try to pull up and out of your hips. Pulling in your stomach will help. Breathe deeply up to 10 counts. Step your back foot in for less intensity. For more of a challenge step your back foot out.

2.) Triangle Pose

With heels on the same line, point your forward right foot to the side. Point your back leg’s toes slightly inward. Keep both legs straight. Fold over your front leg. Open up your arms. There should be a straight line from hand to hand. Where ever your hand falls do the Triangle from that place. Meaning you can still attempt to open up your arms with your hand higher on your leg. Stretch and breathe up to 10 counts.

3.) Open Arms Warrior I

Simply bend your forward leg and open your arms generously to the sides. Breathe deeply for 10 counts. Bend deeper  for more of a challenge and hold the position for 1-3 minutes breathing steady and deeply. Step your back leg in for less intensity.

4.) Deep Lunge Pose 

From Warrior I Pose, turn your hips to face your forward leg with toes pointing forward. Raising your back heel will enable the turn. Keeping your heel up, lift both arms, and look up. Breathe deeply again for up to 10 counts. Stepping in your back foot will lessen the intensity a bit! You may also hold the pose with your hands on your hips, looking straight.

5.) Lunge Pose Twist

From a Deep Lunge position, place your back heel on the mat for stability and press your palms together in prayer pose. A big inhale will provide space for you to twist; with a big inhale, twist your torso to the right side. Pressing your palms will also help with the twist. Eventually, you want your left elbow going beyond and to the outside of your forward right leg. Once you have arrived, continue pressing those palms together. Breathe steady and deeply for up to 10 counts.

6.) Standing Forward Bend

Stand tall with legs together. Inhale deeply, stretching your arms up overhead. Exhale deeply, folding over your legs. Repeat up to 10 more long and deep breaths. Stretch only as far as you can go. Then do the exercise from your position.

Once you have completed the Forward Bend, remain folded over your legs. Try to touch your toes, but any part of your leg will do. Inhale deeply with your head up, looking straight. Also keeping your back straight with your head and chin up. Then exhale, lowering your head as close as you can to your knees. Repeat the Forward Bend up to 10 times with big inhale and exhales.

7.) Chair Pose 

With legs together, gently sit back as if there was a chair behind you. Lift your arms up as you do. Make sure that your knees remain behind your toes. Sit back to the place that is comfortable for you. For more stability, widen your legs. For more intensity, keep your legs and feet tightly pressed together while sitting back as far as you can. Breath deeply again, for up to 10 counts.

8.) Chair Pose Twist

From Chair Pose, press your palms together. With a big inhale, twist your torso to the right. The inhale lifts you so press those palms together and twist. Try to get your left elbow to the outside of your right thigh. Stay where you find your twist and breathe deeply for up to 10 counts. Repeat on your left side.

9.) One Legged Chair Pose

If you can, sit back into Chair Pose as you lift your left leg and place it over your thigh. Stretch your arms out to the sides and breathe deeply for up to 10 counts. The bending forces your torso forward and stretching your arms, giving you stability. Don’t forget to smile!

10.) Warrior I

Step out with your right foot and bend your knee. Keep your knee behind your toes and your back leg toes slightly turned in. (Mine are not turned in as much as they should be!) Stretch your arms out and breathe deeply for up to 10 counts.

10.) Half Moon Pose

From Warrior I Pose, dip your forward shoulder and raise your back arm. Slowly and gently pick up your back leg. Find your mat with your forward right hand. You should keep your knee bent for better stability. If you are balancing well at this point, lift your left arm up and look up. This will open up your body into Half Moon. Hold for up to 10 big breaths. Remember that even lifting your back leg up 2 inches is great when your starting out! You can use a sturdy chair or table for stability as you practice Half Moon Pose.

11.) Half Moon Pose Stretch

From Half Moon Pose, bend your lifted leg and hold unto that foot. Pushing your foot away from your hand  will provide a deeper stretch. Use a sturdy chair or table as you begin. With consistent practice, you will see results in all that you do!

12.) Tip Toe Extended Leg Squat

Bend your knees and squat down, placing your palms together in Prayer Pose. If your legs are feeling sturdy, extend your left leg out to the side. Breathe deeply for 10 counts and repeat with your right leg extended. If you can’t do this yet, stay on your tip toes in a squat position without extending your legs.

13.) The King’s Pose

Pick your left leg up. Squeeze your knee into your chest. Slide your left hand slowly down your leg, clasping your ankle and dropping it behind your body. You should only be holding onto your ankle at this point. It’s easiest if you grasp your foot. I like to grasp my fingers on the outside of my foot. Slightly bend your standing leg at first. I have seen it done all ways. I think if you can actually get in this position, you don’t care where your hand holds your foot. Now just lean forward a little. Then lean little more. Pressing your foot into your hand helps with deepening the stretch. Try to lead with your chin and breathe 10 big breaths. Use a chair or sturdy table to help hold you up if it’s still difficult.

14.) Praying Tree Pose

Stand tall. Gently place your left foot anywhere on your right thigh. The higher the foot, the deeper the stretch; you are improving balance and coordination. Breathe deeply for 10 counts. Try to keep your back straight, shoulders down, neck long, and palms pressed together. Also, try not to let your lifted leg sneak forward. Keep your extended knee directly out to the side.

15.) Warrior I Pose

Bend and step your right leg forward. Move your back toes slightly in, keeping your back leg straight. Pull in your stomach and sink your torso to deepen the stretch. Lift your arms up to Heaven and breathe deeply up to 10 counts!

Lie down for a bit to let your muscles relax – you worked hard! When you are ready, rise up, take courage and remember to who you belong!

stay strong

and yoga on!

xxoo

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