THE MIGHTY EAGLE POSE

Posted on June 28March 16 by pennyjoliver

The eagle is seated in a meditative state, proud and high upon it’s rocky ledge, eyes penetrating the ground for prey far below. Puffy clouds like dirty popcorn are rolling in, blackening the skies. The wind howls, the trees are swaying while their leaves dance and swirl. The eagle begins to open his wings. Suddenly the storm worsens but suddenly the eagle leans forward into the air. With openness and grace the eagle soars peacefully into the stormy clouds. With unwavering faith in the wind he’s flying high above the storm.

Below stands the Eagle Pose, designed to twist you up and make you wobble. But you won’t give in, right? You will focus, hold on and have faith won’t you? Actually, the purpose here is to help you to learn the Eagle Pose. Below are the 10 steps to help guide you. Of course you will wobble as we all do. Balancing on one leg is pretty challenging but hang in there. Every yoga pose is always a “work in progress.” It’s far more important what we take away from each pose that helps us live a richer, calmer and more productive, stress-free life.

What might we learn from the Eagle Pose while we practice it? When we get all twisted up and anxious to sit still. Focus on inhaling and exhaling consistently. Consistent steady breaths in any situation will immediately calm our nervous system down. Balancing poses are meant to bring on the chaos in our minds and bodies simply by trying to hold them up. But isn’t that a little bit like life? Trying to hold ourselves up yet the heavy load of stress weighs us down and tires us out. Chaos will always be around it’s simply how we react to it that matters.

What we really want to do is not stress out and respond in a calm peaceful manner. But we all over react sometimes. That’s because we are hardly put in situations where we do have a choice to react in a different way. That is where yoga can help. It offers us a better way to handle stressful situations through the challenge of practicing each pose. We realize there is a better, more positive choice to handle our stress. Then all we have to do is release what weighs us down and have faith that God will not only give us His strength but we can soar as well, high above the drama and chaos of our very own storms in our personal world.

Besides the above benefits the physical benefits are:

Increases overall leg strength especially, feet, ankles, calves, knees and hips.

Improves flexibility in our shoulders, hips and thighs while stretching our upper back, hips and thighs.

Opens back lungs increases breathing capabilities and is helpful to asthma suffers.

Improves focus and brain power while offering a sense of balance, coordination, body awareness and enhances our mind/body connection.

Those who hope in the Lord will renew their strength. They will soar on wings like eagles. Isaiah 40:31

Cast your anxiety on Him because He cares for you! ! Peter 5:7

keep calm and yoga on!

THREE LEGGED DOG MINI CHALLENGE (a challenging pose for down dog lovers)

Posted on June 21September 17 by pennyjoliver

Hi! Welcome to “Yoga with Penny!”

Now that we’ve had some time to practice Downward Dog, prepare yourself for Fire Hydrant Dog – more commonly called “Three Legged Dog”. The Dog just grows an extra leg, and that extension provides even more healthy benefits like stretching, strengthening and challenging our entire body both inside and out.

Finding stability as you begin to extend one leg is important. Ensure your shoulders are in line with your hips, to help with your balance. Keep your hips squared or level with one another and we are good to go!

To begin, let’s move into Downward Dog Pose.

Align your hands directly below your shoulders and your knees directly below your hips.

Spread your fingers and press firmly through your palms and knuckles, especially your index fingers.

Try to distribute weight evenly across your hands while tucking your toes. Now, lift your knees off the mat.

Gently straighten your legs. Imagine your hips, thighs, and legs are being pulled backward.

Align your ears with your biceps, keeping your neck relaxed.

Don’t worry if your heels are coming up; instead, try to remain squared with your shoulders and your hips.

Now you’re in Downward Dog!

To progress into Three Legged Dog:

Remain in a sturdy Downward Dog. Without moving your hands, arms, shoulders, hips, or legs, lift a leg off the floor. This is difficult, so don’t worry if you can’t do it the first time!

Remember that it doesn’t matter how high your leg extends, but it does matter that your knee faces the floor. This will help keep your body aligned properly and ensure stability throughout the pose.

Inhale and exhale for a few counts; release your leg and try the other leg.

You can also stay in Downward Dog while lifting alternating legs, inhaling as you lift and exhaling as you lower.

The beauty of yoga is that it meets you where you are, and offers ways in which you can progress. Be a good dog by practicing Downward Dog until you feel comfortable physically to take on Three Legged Dog. It offers the same health benefits with an added hip and side opener. It will also create space for better organ functioning while increasing overall muscle strength.

Thanks for joining me!

THE WARRIOR CHALLENGE (part one)

Posted on June 14September 29 by pennyjoliver

Warriors become warriors because they are bound to something higher than themselves. Flexible, focused and fierce, true warriors live on purpose standing firm in their commitment.

Amazingly, we have woven in our DNA warrior material. For our Creator is both Lord and Warrior; Yahweh is His name. (Exodus 15:3.) We being His children are bone of His bone and flesh of His flesh, made in His image. With His help He tells us that we can be “more than conquerors.” (Romans 8:37)

This Halleluyah Yoga Challenge is crafted with warrior yoga poses and martial arts stances designed for strength, stamina, focus, power and confidence and comes with detailed instruction for beginner’s and beyond. If you feel that some of the positions are to challenging please step in a little. You may also use a wall, chair or sturdy piece of furniture to help with balance.

Please take a moment or two to be still. Take steady, deep breaths, clearing our minds of any extraneous thoughts. Completing this yoga challenge a few times a week will ensure that we stand firm in our bodies both on our mats and into our lives.

1.) Mountain Pose Stretch

…stretch yourself to move mountains in your own life

With a big inhale slowly open and extend your arms to your sides.
Slowly lift them up letting your palms meet.
Gently lift your chin and slightly arch back.
Then exhale slowly, lowering your arms to your sides.
Repeat the lifting up with a big inhale and the lowering back down with a big exhale 5-10 times more.

2.) Mountain Pose /Side Stretch

…lean into the stretch perhaps you will be able to stretch farther

Lift your arms up overhead with a big inhale, letting your palms meet.
With a big exhale lower your right arm, leaning to your left.
Inhale, lift and stretch your arms up again.
With a big exhale lower your left arm, leaning to your right.
If possible let your bicep touch your ear each time.
Inhale again in the middle with your arms lifted up overhead.
Now simply repeat leaning on each side 5-10 times each side.

3.) Forward Bending Twist

...bend so you don’t break

With a big inhale stretch and lift your arms to the sides and then up.
With a big exhale bend forward, lowering your hands to your mat.
Inhale with both hands on your mat then exhale while twisting and lifting your left arm up.
If possible, lift your left heel up too.
Repeat twisting and lifting your right arm up and right heel, for a total of 10 times for both sides.
Tips:
You may only be able to bend forward to your knees, calves or ankles. That’s perfectly fine, simply do the exercise from there and don’t forget your deep inhales and exhales.

4.) Side Pose Stretch

…stretch and go farther

Step to your right with your right foot, toes pointing to your right side approximately two and one half feet
Your back leg is slightly turned inward while both legs are straight.
Position both your hips to face your right side also.
With arms extended forward lean out and over your forward right leg, gently lowering your torso too.
Breathe deeply for 8-10 counts.
Tips:
Wherever you find yourself is the perfect place for you.
Breathe a few moments while stretching in your perfect place.

5.) Triangle

From your Side Pose Stretch simply lift your left arm up.
Inhale and exhale for 5-10 counts.

6.) Extended Side Angle

…true warriors extend themselves and go beyond

From your Triangle Pose simply bend your forward right foot.
Position your knee directly above your foot.
Lift your left arm up and over.
Breathe deeply for 5-10 long counts.

7.) Extended Side Angle Twist

…do the Twist

Keep your legs and feet in the same position.
Only your back heel comes off the floor.
Position both your hips to face forward.
Press your palms together with a big inhale.
With a big exhale twist to your right by placing your left elbow over your right forward thigh.
Hold this position for 5-10 long counts.
Tips:
Try to always remember that your exhales makes space for you to twist.
You don’t have to go as low in this position or any position. Always do what works for your body and fitness level.

8.) Warrior II Pose

…true warrior are called

From Extended Side Angle Twist simply lift your torso up.
Let both your hips face forward equally.
Your back leg is straight with your heel on the floor.
Bend your forward right knee.
Extend your arms out from your shoulders.
Make a stop sign with your palms.
Press the heels of your palms out with fingers pointing up as your take a big inhale.
Point your fingers down as you take a big exhale.
Repeat the palm exercise while breathing deeply for 10 counts.

9.) Peaceful Warrior

…learning to be strong so you don’t have to fight is key

Your legs are in the same position as Warrior II Pose.
Simply take your forward right arm and stretch it up and gently arch back.
Breathe deeply up to 10 long deep breaths.
Tips:
Come up a little in this stance if it feels too strenuous or you need more support.
Your back arm can slide down your back leg or come around the the back of you for an added stretch.

10.) Dancer’s Pose (supported)

…what if I fall… but oh my beloved what if you fly?

From a Peaceful Warrior Pose please lean your over your right leg.
Lift your back leg and hold onto your ankle if possible.
Find a wall, chair or piece of sturdy furniture for more support and hold onto that and breathe deeply for 5-10 counts.

10.) Dancer’s Pose

…trained warriors dance around their opponents

If you are able lean forward while stretching your forward right arm out.
Hold your left foot with your left hand.
Lift your back leg as high as possible.
hold and breathe deeply for 5-10 counts.

11.) Warrior I Pose

From a Dancer’s Pose, lower your left leg and step back while bending your forward right knee.
Keep your hips even and facing forward.
Interlock your fingers with your index finger pointing upward.
Stretch, arch back, look up!
Breathe deeply for 10-20 counts.

12.) Humble Warrior I

Remain in the same feet and leg position.
Place each hand on each hip.
Interlock your fingers behind your back if possible and lift your arms up behind you, taking a big inhale.
With a slow exhale slowly bow forward.
Allow your arms to continue going up and over.
Tips:
You can do the pose with your hands on your hips.
Step in as much as you need for stronger support.

…a warrior stands tall and firm as a mountain and humble and obedient as a squat position at the same time

13.) Mountain Stretch Pose into a Squat Pose

With a big inhale extend your arms out to the sides and up.
Press your palms together in a prayer position.
Exhale slowly while gently bending your knees as you lower your torso into a Squat Pose.
Press your palms together and keep your elbows inside your knees for an added stretch.
Breathe deeply for 5 breathes.
Now slowly lift your torso back up into a Mountain Stretch extending your arms out to the sides and up with a big inhale.
Repeat 5 times up to Mountain Pose Stretch and lowering back down to a Squat position.
Tip:
If you are not able to lower all the way down simply go as far as you are able then hold the position and then lift yourself back up.
Stay longer in each position if you like and for more intense training and do 10-20 repetitions.
Use a chair or any piece of sturdy furniture to assist you.

14.) Standing Reverse Prayer Pose

…praying with an open heart

Place a hand on each hip.
Slide your hands behind your back.
See if you can move your palms to meet.
If your palms meet try to press them together and slide them up your back as far as you are able.
Breathe deeply for 10 counts.

15.) Tree Pose

…true warriors are resolved to be rooted and grounded in their calling

If you are able pick up your left foot and place in on your inner thigh.
Keep your knee turned out like a tree branch.
Breathe deeply for 5-10 counts.
Tips:
Start placing your left foot on your right foot if you are new and just starting out.
When you feel ready, slide your left leg up o your calf, knee and thigh as you progress.
Focus on just one object in front of you to help you balance.
It helps to balance when you remain calm with slow steady breaths.

16.) Repeat 1-15 with on your left side with your left foot as your forward facing foot.

Once you have completed both sides consider yourself finished! Watch out! Completing this warrior workout on a regular 2-3 or 5 times a week may result in powerful results!

Remember Halleluyah Yoga will always provide an inner and outer workout for you! Make the warrior series part of your weekly yoga workouts to ensure you remain invincible!

Go forth and be strong!

THE LIZARD POSE MINI CHALLENGE ( hip stretcher and opener)

Posted on May 13September 17 by pennyjoliver

Hi!
Welcome to “Yoga with Penny!”

This month, we will take on the Lizard Pose! Be forewarned, the Lizard does require patience and dedication but well worth our efforts. Also, don’t worry if the Lizard appears too intimidating. Every yoga posture is a work in progress and can be adapted to fit our bodies and our fitness level so try not to fear the Lizard!

Most styles of yoga include this posture to help open the hips and strengthen and lengthen them as well. Many yoga teachers and yogi experts view the hips as a point for storing negative emotions and stress. With regular practice Lizard Pose provides stress relief while helping to strengthen our core, legs, hips, shoulders, arms and back. It’s a terrific stretch for athletes to ensure the hips stay strong and flexible.

The Lizard Pose also provides relief for people who tend to sit for long periods of time or those suffer from lower back discomfort and dysfunction, which usually manifests itself as Iliopsoas Syndrome. Iliopsoas Syndrome happens when two connecting muscle groups located in the hip area, important for stabilizing our back and hips shorten, thus placing stress on our spine and lower back. Opening and stretching the hips regularly helps to counteract this process and provide balance within the hips. That’s the magic of the Lizard Pose and it’s no wonder why it continues to be a popular and worthwhile posture in the world of yoga and beyond.

Instructions

Start by stepping forward into a lunge position with your right leg forward and your hands on your hips.

Keep your back left heel up.

Walk your back leg in if you need more support.

Stay in this position for a few breaths.

If possible, gently lower your hands to your mat.

If possible, gently slide your forward foot to the outside of your mat.

If possible, lower to your elbows on the inside of your forward leg.

Keep your spine, neck and head in a straight line.

You may rest your back leg on your mat if you find this position too challenging.

You may also use a yoga block or a folded blanket to rest your hands or elbows on.

Remain in your Lizard Pose and breathe deeply for 10 breaths.

Slowly come out of your Lizard Pose and begin the process with your left leg forward.

I hope you enjoyed doing “Lizard Pose” with me!

Penny

HEALTHY YOGA FLOW CHALLENGE ( Put some cardio in your flow)

Posted on May 3January 25 by pennyjoliver

Join me in this yoga challenge, designed to stretch, strengthen and build you up in mind, body and spirit! You will find the yoga poses below are active meaning we will use them for cardio. Each position flows into the next, connecting and building upon the previous position. All thirteen positions will have modifications so that we all can enjoy this healthy yoga challenge!

Arise, for it is your task, and we are with you; Be strong and do it!

Ezra 10:4

When you are ready grab a mat, towel, some water and let’s do this!

1. ) Child Pose into Hero Pose

Sit on your heels.
Inhale deeply, folding forward from your waist, leading with your arms.
Place your head comfortably on your mat.
Breath deeply for 5-10 counts.
If you are able, slowly spread your knees to your sides.
Relax your torso onto the mat with your forehead touching.
Press your palms together in a prayer position.
Breathe deeply for up to 10 counts.

2.) Bowing Child Pose Stretch into Camel Stretch Pose

Sit on your heels and clasp your hands behind your back.
Rise up onto your knees with a big inhale.
Lift your chest, press your hip bones forward, and gently let your head arch backwards.
Hold this for a moment, then exhale, releasing the pose as you come down to sit on your heels.
Keep lifting your arms up behind you for a terrific shoulder and neck stretch.
Repeat this for 10 deep breaths.

3.) Upward/Downward Dog

From a Child’s Pose, simply tuck your toes while pressing your wrists into your mat below your shoulders. Push up through your wrists and arms, lifting your sitting bones into a Down Dog Position.
Looking at your knees, press your heels into the mat. You should feel equal weight on both your arms and your legs.
Hold this position for a few breaths.
Release the position by slowing lowering your sitting bones.
Press through your wrists with your shoulders directly above them.
Straighten your arms and arch your head back.
Hold this position for a few breaths.
Repeat this slowly a few more times.
To modify this position simply be on your hands and knees.
Inhale and lift your head up and arch your back. Exhale lower your head and round your back.

4.) Three Legged Dog

During your Upward/Downward Dog, lift each leg up 5 times.
Raise your right leg and step your foot through your hands.

5.) Warrior III

Once you have stepped through your arms, raise your back left leg.
Straighten your balancing leg if you can, and press your palms together.
Hold for 10 deep breaths.
You may keep your hands on your mat, a block, a chair or a wall for support.
Even a slight lift is a great beginning. Everyone starts somewhere!

6.) Reverse Warrior Pose

From a Warrior III position, simply step your back leg down.
Let both heels remain on a straight line, with your forward leg bent.
Follow your arms back with your head.
Make fists with your wrists, keeping your right one lifted and your left one pulled under your arm.
Hold this position, looking up and breathing deeply.

7.) Side Angle Pose

The foot position remains the same here as in the last one.
Your arms move forward over your bent forward leg.
You can rest your right forward elbow on your thigh; stretch your left arm up and over your leg.
Breathe in the position for 5-10 counts.

8.) Warrior II Pose

From Side Angle Pose, stretch your arms our from your shoulders.
Keep your hip bones facing forward.
Keep your knee directly over your ankle.
Lift your forward heel.
Breathe deeply for 5-10 counts.
Step in your back leg for more support.

9.) Star Pose

From Warrior II position, pivot both feet to face forward.
Spread your legs wider for a deeper stretch, or closer for more support.
Breathe deeply for 10 counts while stretching your arms up.
Lift your chest, pull your belly in, and gaze up to the heavens.

10.) Complete number 3, 4, 5, 6, 7, 8, facing the other side of the room with your left leg forward!

11.) Hand To Toe Forward Stretch

Standing tall bend and lift your left leg.
Grasp your toes, and stay in this position.
If you can, push your heel forward until your leg is straight.
Breathe deeply for 5-10 counts.
Use a sturdy chair or table for support.
Switch legs!

12.) Hand To Toe Side Stretch

Standing tall, bend and lift your leg.
Grasp your right toes. I find grasping my foot works better. Stay in this position.
If you can, push with your heel out to the side until your leg is straight.
Hold for 10 deep breaths.
Use a sturdy chair or table for support.

13.) Tree Pose

Take your left foot and place it on your ankle, knee or your inner thigh.
With a big inhale, lift your arms from your sides.
When they meet, press your palms together in prayer pose and look up.
Breathe deeply while offering up a prayer!
Switch leg positions when you are ready!

Arise. Stand tall! Go forth and be all that God created you to be!

Thanks for sweating with me!

THE HALF MOON POSE YOGA MINI CHALLENGE

Posted on April 24September 17 by pennyjoliver

Welcome to Yoga with Penny!

This month, I will teach you how to shine in Half Moon Pose.

Balancing on one leg appears very intimidating for a beginner yogi. Yet, just like the moon has phases, working to full extension with our Half Moon Pose also takes time. At the beginning, use a chair or a wall for support. Because yoga is about being kind and loving to ourselves it is perfectly acceptable to use props to help us get into and out of certain postures. And because the Half Moon Pose is very beneficial to our over all health and well being, it is a yoga posture worth our time and effort.

Practiced on a regular basis, this posture will greatly improve our proprioception. This is the medical term for how our body knows what position we are in. It also informs our body when unanticipated events happen. For example, if we are walking on rocks and we feel unstable, our foot and ankle will send this info to our brain. Our body will then respond immediately by extending our arms to balance. Our eyes will then quickly find a new rock ahead to regain stability. Keeping our proprioception activated will help us to live stable, injury-free lives, especially as we age.

The Half Moon Pose

Place a chair on your right side for support.

Place your feet hip width apart.

Turn your right foot to the right side.

Bend your forward right knee and lift your back leg.

Try to keep both hips facing forward.

You can place your right hand on the chair or mat for support. Keep your hands directly below your shoulders.

Lift your left hand up or place it on your hips.

Turn your head forward.

Try to breathe deeply for 10 deep breaths. If you fall, try again.

You may feel a tendency to fall backward. Even so, try to align your entire body directly over your standing leg.

You may only be able to lift your leg an inch. That’s the perfect place for you to start!

Try a few times on the right leg, then repeat and balance on your left leg.

Practice often. You will see and feel results. Know that every time you shoot for the moon, you will be doing your body a world of good!

Thanks for joining me.

peace and love,

Penny!

GENTLE SUNRISE YOGA CHALLENGE ( A.M. STRETCH)

Posted on April 19September 29 by pennyjoliver

Welcome to this new day!

Let’s awaken our bodies to a soothing stretch, featuring yoga for the body and love for the soul in this devotion- in motion, mini yoga challenge.

Perhaps this verse from our Heavenly Father will help remind us that…

His mercies never come to an end: they are new every morning, Great is Thy Faithfulness.

Lamentations 3:22-23

1.) Seated Cross-Legged Pose

Let’s sit with our legs crossed letting our knees gently fall to our sides. ( We can extend our feet forward for more support and bring them closer to our body for a deeper stretch. The point is we should sit comfortably!)
This present moment is your time to wake up calm, grateful and rejoice in the Lord for He has given you another day to breathe in all His goodness, another moment to show you His mercies are new every morning and another moment to show you the unfathomable love He has just for you! With every inhale let that comfort your soul. Absorb His love with every breath by letting your shoulders relax and your hands, elbows, hips, feet-even your chin and mouth, including all the muscles in your face. With every exhale release your grip on your cares, worries, doubts and fears. Let negative thoughts be absorbed in the release of your exhale.
Stay positioned here for at least 10 deep inhales and exhales. To ensure your rest and relaxation, “parasympathetic nervous system” kicks in make your exhales a few seconds longer than your inhales.

2.) Seated Cross-Legged Twist

With a big inhale facing forward exhale deeply as you gently twist to the left.
Hold your knee for a deeper twist.
Repeat the process 5 times each side.

3.) Seated Cross-Legged Side Stretch

Inhale deeply facing forward.
Exhale deeply with left arm up leaning to your right side.
The arm movement is up first then over to the side with your bicep following your ear.
Repeat on each side depending on your time for 5-10 times or more!

4.) Seated Forward Fold

Sit with your legs forward.
Place a rolled up towel under your knees for support if you like.
You may do this posture with your knees bent too.
Inhale and sit up tall.
Exhale and fold forward over your legs.
Repeat 5-10 times and on your last forward fold stay there, breathing deeply for 30 seconds to a minute.
( You may actually see your legs release tension which will allow you to stretch deeper the longer you remain in this posture.)

5.) Seated Spinal Twist

From your forward fold place your right foot over your left leg.
Bend and pull your left leg closer to your body.
Hug your top right leg while pressing your palms together in a prayer position.
Breathe deeply for 20 seconds.
Repeat with your left foot over your right leg.

6.) The Butterfly Pose

Sit down and bring the bottom of your feet together.
Move them away from your body to decrease the intensity of the stretch if you need to.
Hold your feet. Inhale deeply while lifting your chest and stretching your head back gently.
Exhale slowly while rounding your shoulders and tucking your chin lowering your head to your mat.
Repeat the exercise 5-10 times.

7.) Cat/Cow Pose

Gently lower yourself to your hands and knees.
Line your palms directly below your shoulders.
Line your knees directly below your hips.
Inhale deeply while slowly tucking your chin and rounding your shoulders. Feel as though a force is slowly pulling you upward as your inhaling. Then pause there.
Exhale slowly lifting your chin and letting your stomach sink as low as it can go. Then pause here.
Repeat the Cat/Cow breathing exercise for at least 10 deep breaths.

8.) Camel Pose Preparation

Perhaps a few tips may help you before you get started!

Don’t worry if you cannot fully do this exercise or these postures. Simply do the best you can for your body. There are always easier ways to do any yoga pose which you can build upon.
You can hold a chair or wall for support.
You can roll up a towel for under your knees.
You can place your hands on your hips or lower back.
You can roll up towel between your bottom and your heels.
You can stay seated in whatever position that suits your body and place your hands behind you!

This is a posture you don’t want to miss as it will open up your heart, lung and chest area, stimulate circulation, boost your brain power as you bend over, and with deep breathing will energize your entire being by sending fresh oxygen to your whole body!

Your knees are below your hips.
Your hands are clasped behind your back.
Inhale slowly while lifting your hands up behind your back.
Exhale slowly, lowering down while bending forward and continue to lift your hands up.
Repeat as many times as you can.

9.) Low Lunge

Step your left foot forward and bend your right knee.
Your left foot is directly below your right knee.
Stay here.
With your hands clasped or resting on your hips or lower back if you are able gently push your hips forward into Lunge Pose.
Look up and breathe deeply for 3 counts.
Now we will transition into Warrior II position by tucking our back toes and lifting our knee off the mat.

10.) Warrior II

Sweep your arms up to Heaven or place them on your hips or press your palms together in a prayer position-the choice is yours! Then take 10 slow deep breaths.
Now start step through into Low Lunge with your right leg forward.
Then into Warrior II with the arm position of your choice.

I’m hoping these stretches will help you to feel stretched and blessed.

Go forth and have a blessed day!

peace and love

penny!

SEATED WIDE ANGLE MINI CHALLENGE( stretch your comfort zone! )

Posted on April 12September 17 by pennyjoliver

The Seated Wide Angel Posture can be pretty intimidating. I’m positive most people look and think no, not for me. Yet, it’s considered a beginner’s posture in the world of yoga and pretty easy to do with some terrific health benefits. After a long day of sitting at our desk, car or plane it provides a gentle way to stretch and strengthen our hips, spine and our lower back. Relieving tired over worked legs, it also does a good job easing arthritis pain in our lower body and helps with pain for those who suffer from sciatica.

This posture can also be a mind game. It invites us to stretch ourselves beyond our known potential. It helps us develop persistence as we commit to stretch each day and patience because it takes time to see results. We may feel vulnerable and exposed at first but as we trust the process we gain confidence in our stretching capabilities. Perhaps it will help us to see that we are capable of more when we step out of our comfort zone. Who knows, maybe we will discover along the way that greater potential was always there contained within us.

While stretching our body, maybe we can stretch our brains around this…

…God has more in store for you than you can even imagine. Ephesians 3:20.

Directions:

Where ever your stretch takes you, is your perfect starting place. If your body is willing, stretch your legs out to 90 degrees and hang out somewhere around there. Try to keep your knee caps looking upwards rather than letting them roll forward. Check to ensure your sitting bones are firmly on the ground and sit up tall, pulling your belly in. Lift your chin slightly while trying to hold your shoulders down and try to relax your face. Point your toes upward or out to the sides. You can lean forward and rest your elbows on your mat for a deeper stretch.

Try and remain in this pose for 30 seconds to 1-3 minutes for a good strengthening stretch, remembering to breathe deeply. If you would like to stretch a little bit more, below are a few exercises you can practice for deeper stretching. Completed on a regular basis you will gain flexibility!

Now that you are in position inhale deeply while stretching your right arm upward. Exhale slowly, folding your torso over your left leg. Try to get your left ear to your left knee. Repeat on the other side. Shoot for 10 repetitions on each side with deep inhales in the middle and deep exhales to the sides.

While positioned in your Seated Wide Angle Pose walk your hands forward or stretch them out until you feel a good stretch. Try to lift your torso out of your hips and keep your legs grounded on the floor. Inhale and exhale long and deeply for 30 seconds to 1 minute. As you stay in the pose you may feel your muscles releasing from the pull of the stretch.

Now it’s time to lay down and relax your body. Inhale and imagine your potential is as limitless as the God that created the world. Exhale your restrictions, limitations, boundaries, fears, doubts, and disbelief. Breathe. Trust. Know that You are capable of amazing things yet to be discovered!

thanks for joining me,

penny!

THE DOWNWARD DOG POSE MINI CHALLENGE

Posted on March 27September 17 by pennyjoliver

Hi and welcome to “Yoga with Penny!”

The Downward Dog Posture is a yogi’s best friend and this month I will teach you how to do one. This posture is the pinnacle of all yoga postures and the most common because it teaches us to have respect for our body. The reason is our Downward Dog needs to be felt for perfect alignment. This requires great patience and effort because in finding perfect alignment, we need to learn what feels right and wrong in our body. But don’t worry, we will still have fun along the way discovering what works best for us in our very own Downward Dog Poses.

When you are ready, let’s get started.

Begin by lowering to your hands and knees.

Position your hands below your shoulders, your knees below your hips with your toes tucked under.

Spread your palms wide and straighten your arms.

Press your palms and feet into your mat and gently lift your hips.

How does the pose feel? If it doesn’t feel right, lower and try again.

Try to keep your head between your arms, with your ears at your biceps.

You may bend your knees if your legs feel tight.

Try and look at your knees if you can and try to keep your heels on the mat.

Breathe deeply for a few counts, then lower to your hands and knees.

Try again a few more times.

Got a stuffy nose or clogged sinuses? Downward Dog Posture helps by clearing mucus and opening up nasal congestion. If you suffer from asthma it may improve your symptoms.

The Downward Dog Posture is the most common yoga pose, known for stretching and strengthening our whole body. As a weight bearing exercise this posture also helps with arthritis symptoms while gently building shoulder and upper back strength. Even our rotator cuff located in our shoulder benefits by the stretching of our arms over head. Because our heart sits above our head in Downward Dog, blood circulation and brain function get a boost, thus both energizing and calming our body while leaving us with a dewy complexion. The Downward Dog Posture certainly helps us to build and maintain good posture too. With a all these great benefits it’s no wonder why all dogs do it and it gets it’s Downward Dog name.

keep calm and yoga on

penny

FORWARD BEND MINI CHALLENGE (Stretching forward)

Posted on March 22September 17 by pennyjoliver

In need of a soothing full body stretch that’s easy to do? Seated Forward Bend can help. Perhaps your experiencing a mild back ache, tired legs, indigestion or maybe you just need to move things along. The Seated Forward Bend can improve those ailments and with deep breathing it may calm your mind and improve your concentration too.

I practice this posture every day. The best part is you don’t have to be a stretchy gumby person to reap it’s benefits. Just a little bend forward for a few minutes is all you need. You may find the longer you bend forward the deeper your body will allow you to stretch. You may even feel the moment when your legs release pent up stress which can be pretty fascinating. The simple movement of bending forward stretches our body while stretching our minds to focus on the windshield in front of us instead of the rear-view mirror behind us. It invites us to inhale the future, exhale the past and not to look back- because we are not going that way!

…keep moving forward. Philippians 3:14

1.) Sit on your mat with both legs stretched out in front of you. Sit up tall with shoulders down, neck stretched, and your stomach pulled in. Bent legs are perfectly okay.

2.) Keep your torso long and stretch your arms high above your head. Feel like you could sprout another vertebrae. Inhale long and deep leaning forward from your hips and not your waist. Lengthen your tailbone away from the back of your pelvis. Stretch forward until a small amount of tension arises then try and grasp your toes. Exhale and release a little more into the forward bend. Stretch up again and repeat 3-10 times with deep breathing stretching up and out over your legs.

3.) Once you have completed the above exercises, bend forward to your maximum tension spot that is comfortable for you. Remain and breathe deeply for 1-3 minutes.

You may also grab a pillow to rest your head on and you can also rest your head on a chair seat with your legs stretched out forward underneath.

~keep in mind that difficult roads often lead to beautiful destinations but only if we keep moving forward~

keep calm and bend forward often