Author: pennyjoliver

FALL INTO LOW LUNGE POSE MINI YOGA CHALLENGE

Posted on by pennyjoliver

Happy fall everyBODY!

My Burning Bush is gorgeous this year and just begged me to pose in front of it. Soon, my pumpkins rolled into the picture, and with the sun beaming down upon us the beautiful peach-salmon colored yoga outfit I was wearing was left without color. Oh well! At least the Burning Bush was burning – and my thighs too! Low Lunge Pose is one of my favorite yoga poses. It really stretches our entire body and we will certainly feel an energy buzz. As an added bonus, if we keep looking up, we will tone our neck!

 

Arching our back in Low Lunge Pose will certainly fire up our core, stretch and strengthen our legs, get our hearts pumping, our circulation flowing, our lungs working, and stimulate the thyroid gland located in our neck for a metabolism boost. Add deep inhales with exhales that are a few counts longer, and we can also encourage our parasympathetic nervous system to kick in leaving us feeling great!

As we look up, we can also thank God for this beautiful time of year!

“This is the day that the Lord has made, let us rejoice and be glad in it.” Psalm 118:24

 

til next time…

…love and blessings for a beautiful day!

xxoo

BUILD UP YOUR BACK AND CORE YOGA CHALLENGE

Posted on by pennyjoliver

Until our thirties, our muscles are growing larger and stronger. Around that time, we start to lose muscle mass and function. If we remain physically inactive, we can lose as much as 3-5% muscle mass each decade! So what do we do?

The best defense is: we get active and a Yoga practice can help! In this yoga sequence, developing core strength will help build up all parts of our bodies, especially our back and spine. Back pain is the third leading reason for doctor visits, according to the Mayo Clinic, so it’s important to build our body up. Developing a strong core may even help cure and prevent back pain for good while enhancing our balance and stability. Now who doesn’t need some of that?

Let’s take a few moments to close our eyes, breathing deeply while letting our mind release from cares and worries.

We all need core strength to deal with life’s every day battle’s too. But we can have help. Isn’t it refreshing to know that we don’t have to rely on our human strength to get stronger? God wants to help us. He says,

Give me your weakness and I will give you my strength.

Ephesians 3:16

When you are ready, grab your mat, some water and let’s begin!

1.) Seated Breathing Exercise 

  • Sit on your heels.
  • Roll up a towel or place a small pillow between your sitting bones and the backs of your legs if you can’t sit here normally.
  • With palms pressed together in front of your heart, inhale deeply for 5 counts.
  • Exhale deeply for 8 counts.
  • Repeat 5 times. (try to work up to 1-3 minutes in this position for best results.)

2.) Child’s Pose/Breathing Exercise

  • Walk your hands out in front of you.
  • If possible, rest your head on your mat. If you find it too challenging  grab a pillow, or rolled up towel.
  • Inhale for 5 counts, then exhale for 8 counts.
  • Repeat 5-10 more times.

3.) Child’s Pose Shoulder Stretch

  • Take your left arm and slide it under you.
  • Inhale for 5 counts and exhale for 8 counts. Do this 5-8 times.
  • Repeat with the other arm, sliding your right arm under you and breathing accordingly.

4.) Cat/Cow Pose

A match made in heaven of two yoga poses that warm up and strengthen your back and spine.

  • Place your hands directly below your shoulders.
  • Place your knees directly below your hips.
  • With a big inhale, round your shoulders, tuck your chin, and feel as though you are pulling your stomach into your back.
  • With a big exhale, lift your chin and let your stomach sink; this will arch your back.
  • Repeat the motion, moving into Cat and then Cow Pose 10 times.

5.) Arm and Leg Back Strengthener

  • Begin in the same position as Cat/Cow Pose.
  • Once steady, gently lift your left leg (even an inch will do).
  • Stretch your right arm forward.
  • Breathe deeply for 5-10 counts.
  • Repeat with your right leg and left arm; breathe deeply as before.

6.) Side Plank with Lowered Leg

  • From Cat/Cow Pose, simply lift both your right arm and right leg up.
  • Your hand should be directly below your shoulder, and your knee below your hip.
  • Hold both your arm and leg out for 5-10 deep inhales and exhales.
  • Repeat this twice more, then switch sides for a total of 3 times on each side.
  • It does not matter how high your leg is off your mat. What matters is that you are developing strength and stamina as you complete this movement.

7.) Plank Pose

  • Start with hands spread out below your shoulders with knees on your mat and toes tucked under.
  • Press up through your palms.
  • Keep your knees on your mat as you straighten your arms or lift them.
  • Breathe deeply for 5-10 counts. Repeat 3-5 more times.
  • Don’t let your back sink. Lower to your knees and take it from there if you do.

8.) Bridge

  • Lie down with your back on your mat.
  • Bend each knee, placing your foot directly under each knee.
  • With a big inhale, gently lift your hips by pushing up from your feet.
  • Exhale deeply as you lower your hips back down.
  • Repeat lifting and lowering 5-10 times. Repeat the entire movements twice more.
  • What matters is that you lift your hips- even a half of an inch up. You are building strength with every attempt!

 

9.) Stretch Pose Hold

  • Stretch out on your mat.
  • Place both your hands at the bottom of your sitting bones. This will protect your lower back.
  • Move your hands around to find a comfortable place where your lower back feels protected and not over-extended.
  • Inhale. Lift your left leg up. Exhale. Lower that leg. Repeat with your right leg. Alternate lifting each leg, one at a time, for 5-10 times each leg.
  • Now try keeping both legs up for a few counts. Try to hold your legs up for 10 seconds to 1 minute.
  • Your head may stay down or you may try lifting it looking down at your toes. This will help to round your back and protect it from possible injury.

10.) Leg Stretches

  • Grab a hold of your left leg (wherever you can grab), pull it into your chest with a big inhale.
  • Your right leg may stay on the mat, or lift it a few inches off your mat.
  • Allow your head to meet your leg if possible.
  • Exhale, releasing your left leg back to your mat.
  • Repeat hugging your right leg into your chest.
  • Alternate on each leg 5-10 times.

11.) Forward Bend

  • With both legs stretched out, inhale deeply, extending your arms out to your sides.
  • Exhale deeply, releasing your arms while gently folding forward.
  • Repeat 10 times with inhaling up and exhaling as you fold forward.

Lay back for a few moments to let all the healthy yoga goodness and nourishing deep breaths relieve your stress and nourish your soul.

Try to do this sequence 2-3 times each week for best results. I hope you enjoyed strengthening your back and building up your core with me and we’ll see you next time!

xxoo

Penny!

CAT/COW POSE ( a back and spine strength builder/de-stressor)

Posted on by pennyjoliver

Only in yoga are the Cat and the Cow inseparable! Together in yoga, they provide a simple, yet outstanding, warm-up to any yoga practice. The Cat/Cow combination is a back and spine stretching and strengthening exercise; it can be done anywhere as a tension soother and body refresher for those days when our tension and stress are inevitable!

With deep breathing, Cat/Cow can improve circulation to our discs between the vertebrae, which in turn relieves stress and pain from our back and other areas of the body. The duo also helps to relieve menstrual cramps, and opens the lungs for better breathing. Putting our deep inhales and exhales to the Cat/Cow movement will enable us to stay mindful, increasing awareness, and bringing us into focus of this present moment!

Cat Pose

  • Place your hands directly below your shoulders. Spread them wide.
  • With knees hip width apart, place them directly below your hips.
  • With a deep inhale, round your shoulders, tuck your chin, and pull your stomach into your belly button.
  • Hold the position for 3 counts.

Cow Pose

  • With a deep exhale, untuck your chin while looking up.
  • Let your stomach sink and your back arch comfortably.
  • Let your exhale be long – a few seconds longer than your inhale. This will tellyour nervous system to calm down and rest.
  • Repeat the Cat/Cow movement 10 times, extending it to 1-3 minutes as you progress for best results!

Best part? You can take your Cat/Cow anywhere and use it anytime you need to recharge and de-stress!

Keep calm and yoga on my friends!

Halleluyah!

xxoo

GRATITUDE YOGA CHALLENGE

Posted on by pennyjoliver

Want to start or end your day in a positive way?  Scientists and researchers agree that gratitude is the best attitude and one of the simplest ways to improve our state of health!

Researchers have amassed evidence that thankfulness provides a wide range of mental and physical health benefits. This attitude improves our sleep, deepens relaxation, builds better relationships, reduces pain, and decreases depression, anxiety and stress. Since the practice of yoga provides a mind-body perspective, thankfulness starts us off on the right foot!

In the Bible, there’s a great emphasis on feeling and expressing joy. The surest way to have heavenly joy is to pray and be thankful in all circumstances, as 1 Thessalonians 5:16 says. Again, in Philippians 4:6, God tells us not to be anxious about anything, but in every situation pray with thanksgiving and present your requests to God.

For the purposes of this yoga sequence, let’s thank God for this day while we practice yoga!

This is the day that the Lord has made let us rejoice and be glad in it!

Psalm 118:24

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

1.) Standing Side Stretch

  • Start with your feet hip-width apart, and stand tall.
  • With a deep inhale, extend your arms out to the sides and slowly lift them up.
  • Pause with your arms overhead and look to the skies.
  • Exhale deeply, lowering your right arm and stretching to your right side.
  • Repeat the above, stretching over each side 10 times.
  • Inhale as your stretch up and exhale as you stretch to each side.
  • Bend your knees slightly if you need more stability.

2.) Star Pose Stretch and Twist

  • Extend both your feet out to your sides.
  • The wider you place your legs, the more difficult the position will be.
  • Stay here with your hands on your hips while breathing deeply.
  • Lower both hands to your mat if you can! Extend your left arm and look up with a deep breath.
  • Then, with a deep exhale, lower your arm to the mat.
  • Repeat the above, with each arm extending up and looking up for 5-10 times on each arm.

3.) Extended Leg Squat Stretch

  • Bend your left leg while extending your right leg to the side.
  • Place a hand in front of you for balance.
  • Inhale deeply, lift your left arm, and exhale, stretching over your right leg.
  • Breathe deeply through the stretch for 5-10 deep inhales and exhales.
  • Repeat the above, stretching over your left leg with deep breathing.

4.) Triangle Pose

  • Pivot your right heel while pointing your toes to the right side.
  • Try to keep your legs straight.
  • Both of your heels should be on the same line. Move them apart if you need stability!
  • Pull your stomach in and stretch over your right leg to the side. Aim for keeping both hip bones facing forward.
  • Gently slide your right forward, with your hand down your right leg. Stretch your other arm up.
  • You may find your hand only makes it to your knee or thigh. This is no problem; simply do the pose from there!
  • Hold this pose for 5-10 deep breaths.
  • Repeat the above with deep breathing with your left leg forward instead.

5.) Warrior II Pose

  • With your feet hip width, step and bend your right foot out to the right side.
  • Keep both your heels on the same line if possible.
  • Do not let your bent knee go beyond your toes.
  • Extend both legs out wider for a deeper stretch or in closer for better stability.
  • Let both hip bones face forward.
  • Pull up and out of your waist.
  • Place both palms pressed together in front of your heart with a deep inhale, counting to 3.
  • With a deep exhale counting to 6, stretch both arms out to the sides with your fingers pointing up.
  • Repeat the above 5-10 more times.
  • Repeat the entire process with your left leg forward.

6.) Extended Side Angle Pose

  • With your feet hip width, bend and step your right foot out to the right side.
  • Both heels should on the same line, and your knee should not extend over your toes.
  • Lean and stretch over your forward right leg, resting your elbow on your thigh.
  • Hold this pose for 5-10 deep breaths.
  • Repeat the above with your left leg forward.

7.) Half Moon Pose

  • Stand hip width, with your spread toes wide.
  • Place a sturdy chair or wall beside you.
  • Slowly lift your right leg by leaning over.
  • Keep leaning until you find the floor, or use the chair/wall for support.
  • Keep your back leg up, even if it only comes off the ground a few inches. Practice makes perfect and develops strength over time!
  • Breathe deeply for 5-10 counts.
  • Repeat the above while standing on your right leg.

Always remember that yoga is about you. Where ever you find yourself in each pose is the perfect starting place for you!

8.) Half Moon Stretch (if you want a challenge)

  • While in Half Moon Pose, grab that back foot and then go for it!
  • Don’t forget to breathe!

9.) Warrior I

  • With feet hip width, step out forward with your right foot while keeping both hips forward.
  • The longer the step, the deeper the stretch, and the more difficult the position!
  • Do not let your knee go beyond your toes.
  • Swoop your arms up, lift your chin, and arch your back.
  • Interlock your fingers (or don’t, your choice).
  • Breathe deeply for 5- 10 deep breaths.
  • Switch legs and repeat the process.

Ahhh! Don’t you feel great?! Yoga with an attitude of gratitude is a vitamin for the soul!

I pray all your days are filled with joy!

xxoo

YOGA CHALLENGE FOR BUILDING STRONGER KNEES AND A CALMER YOU!

Posted on by pennyjoliver

If you need to strengthen your knees, or your up to your knees in the cares and worries of this life, then this yoga challenge was made for you!

Calming both the nervous system and the overworked mind is a timed breath. When your exhale is even a few counts longer than your inhale, the vagus nerve (running from your neck down through your diaphragm ) sends a signal to your brain to turn up your parasympathetic nervous system.When your parasympathetic nervous system is dominant your breathing slows, heart rate drops, and blood pressure lowers as your blood vessels relax and your body is put into a state of calm and healing. The first exercise below will help you.

Many studies have also shown that meditation helps relieve our subjective levels of anxiety, depression and improves our attention, concentration and overall psychological well being. It is also beneficial for our brains too.

There are many Bible verses that call us to meditate upon God’s word. God promises to help us when we ask, think, and reflect upon what he says. Joshua 1:8-9 and  Psalm 1:2 are just a few for further reading on the benefits of meditating on God’s word.

It is not required of you but if you like, for the purposes of this yoga sequence, we will meditate upon God helping us in these chosen Bible verses.

The Psalmist was heavy in the deep waters of affliction, Psalm 16:18.

He reached down from Heaven and rescued me; He drew me out of deep waters.

And, further, Isaiah 41:13.

For I am the Lord, your God who takes hold of your right hand and says to you Do not fear, I will help you. 

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

  • Sit on your heels or find a comfortable position.
  • A rolled up towel or a yoga block may help you to sit on your heels.
  • Close your eyes and inhale slowly for 5 long counts. Exhale slowly for 8 long counts. Repeat for 5 minutes.
  • Continue to extend your exhales longer than your inhales for the next 8 yoga positions.

1.) Seated Knee Stretch

  • Extend your arms out to the sides.
  • With a deep inhale, slowly raise your arms into a prayer position above your head.
  • Exhale deeply, lowering your right arm and stretching to the right side.
  • Repeat for 10 counts, inhaling in prayer position overhead and exhaling to each side.

2.) Child’s Pose Stretch

  • Walk your hands forward into Child’s Pose for 10 deep breaths.
  • You can always roll up a towel if sitting on your heels gives you trouble!

3.) Knee Stretch

  • Lay the top of your feet to the floor (or a rolled up towel), approximately hip width apart.
  • Lift your torso.
  • Press your hips forward and try clasping your hands behind your back. Place your hands on your hips if this is too challenging.
  • Lift your arms behind you while lifting your chin. Be gentle and take it slow. This will automatically make you arch your back.
  • Slowly round your back, tuck your chin and lower your torso into a Child’s Pose.
  • Keep your arms clasped behind you for a deeper stretch.
  • Repeat 5-10 times.

4.) Bended Knee Twist

  • On both knees, step your right foot forward.
  • Your forward foot toes are directly below your knee.
  • Your back knee is directly below your hip.
  • Press your hands into a prayer position.
  • Take a big inhale. Exhale slowly, twisting over your forward right leg.
  • Exhaling while twisting allows more space for you to twist.
  • Breath deeply for 3-5 counts and repeat the twist a few more times.
  • Repeat with your left leg forward.

5.) Squat Pose

  • Be gentle and take it slow. You may use a rolled up towel or yoga block under your heels. With feet hip width and toes slightly pointed outward, lower your torso.
  • Press your palms together in a prayer position with your elbows on the insides of both thighs.
  • Breathe deeply for 5-10 longs deep breaths.
  • Squat Pose is a wonderful hip opener and bowel mover; it aids with digestion too!

6.) Butterfly Pose

  • Sit on your mat with the bottom of your feet pressed together, especially your heels.
  • For a deeper stretch, pull your feet close to your body. For a lighter stretch, move them forward.
  • Inhale, lifting your chin while pulling your stomach in. Your chest should lift, which will engage your shoulders to arch your back.
  • Exhale deeply, rounding your shoulders and tucking your chin while leaning forward.
  • Repeat 5-10 times with inhales stretching back and exhales rounding forward.
  • Butterfly Stretch loosens your hips and sets you up for the next position.

7.) Extended Legs Side Stretch

  • Extend both legs to your sides.
  • Stretch them wider for a deeper stretch, and less for a beginner stretch.
  • Inhale slowly, extending both arms out to your sides, and up over your head in a prayer position.
  • Exhale slowly, stretching over to your right side.
  • Tuck your elbow inside your inner thigh for a deeper stretch.
  • Place your hand on your toes for a deeper stretch
  • You will be stretching and strengthening your entire leg, hips, and sides in this stretch.

8.) Cow Pose

  • Sit up tall; pull your stomach in.
  • Bend your left leg and place your right foot over your left leg.
  • Allow your bent knees to meet in the center of your torso.
  • You may, very gently, pull each of your feet back. This will align your knees to be on top of one another.
  • Push your feet forward if this is too difficult.
  • Press your palms together and breathe deeply for 5-10 counts.
  • Repeat on the other leg,while breathing for 5-10 counts.
  • Be very gentle while getting into this position. Although this pose looks easy, it can also stretch your knees too far as I found out first hand. I have been suffering with an over stretched back of the knee for 10 weeks off and on!

I hope you enjoyed this yoga sequence and it helped you to lighten the load you have been carrying. If you have any question or comments please message me. I would be delighted to help you!

God Bless!

xxoo

WARRIOR II INTO EXTENDED SIDE ANGLE POSE MINI CHALLENGE (the transition to be present)

Posted on by pennyjoliver

Hi Friends!

Try the following yoga poses staying in each pose for 5-10 deep inhales and exhales with your left leg forward. Then repeat each pose with your right leg forward. Then try repeating both poses with each leg forward a few more times.

Warrior II Pose and Extended Side angle Pose are pretty common  yoga poses that you will probably see in every different school of yoga. You may find your yoga teacher using them together or as a transition into more difficult poses. Each pose develops core power and leg strength, while toning your arms, shoulders and back.

Holding these poses with steady deep breathing will bring you to the present moment. This will encourage your nervous system to relax into a state of deep rest. This has the power to alter your physical and emotional reaction to stress in a positive way. Practicing yoga poses with deep breathing regularly can improve your overall health.


Our physical bodies may benefit from deep breathing while practicing yoga but our minds may be so stuck on our worries that it can be extremely difficult to pay attention to the present moment. However, Jesus says “Don’t worry about your life, what you will eat or wear, “(Matthew 6:24, 27)

Then He continues, “Look at the birds, consider the lilies, if God so clothed the grass of the field, will he not much clothe you?…Therefore do not worry.”(Matthew 6:25-30) By being mindful of the fact that since the beginning, the creatures of the earth have been continually provided for, we can recognize that we are continually being provided for. This offers us a choice. Will we continue to react to negative thoughts of our cares and worries and let these thoughts run our lives? Or will we take a deep breath, pause for a moment and realize we now have a choice of how we will respond? It’s easier said than done right, but we can try. I’m in. How about you?

…may your day be blessed with no stress!

xxoo

 

 

 

 

TREE POSE MINI YOGA CHALLENGE (improve balance, focus & brain power)

Posted on by pennyjoliver

Soon the trees will be arrayed in their gorgeous fall wardrobe! As diverse as their many colors, I love the way yoga poses heal and help us. Take the simple and basic Tree Pose. Studies have shown that the practice of Tree Pose improves balance and coordination, helping us to build a firm foundation so we won’t fall over so easily in life. Tree Pose also boosts brain power. The nerve endings in our feet communicate with our brains to create new neural pathways that establish stability on one leg – much like a tree, in fact!

Tree Pose

Spread your toes wide on your right leg.

Focus on an object directly in front of you for.

With both of your hips facing forward, place your left leg on the ankle of your right leg. If possible slide it to your inner thigh.

Keep your shoulders pressed down, with your palms pressed together in front of you. Lift them up over your head if your feeling balanced.

Breathe deeply in Tree Pose for 10 long inhales and exhales.

Repeat the process while balancing on your left leg.

It’s okay to sway, and even fall. Just get back up and try again. Your building strength, balance and coordination with every moment that your standing on one leg.

Thanks for practicing Tree Pose with me! May you find the beauty of the trees this fall to be spectacular! See you next month 🙂

 

 

SEATED SPINAL TWIST MINI CHALLENGE (boost circulation and digestion)

Posted on by pennyjoliver

Hi Friends! I invite you to try Seated Spinal Twist. It’s a good posture to improve digestion. Learning to practice this pose may even help you over the holidays – especially when eating lots of delicious food is mandatory! Got tension?This posture will twist tension out of your body, and strengthens your spine.

Getting into a full Spinal Twist may take time if you’re just starting to do them. Don’t worry; your body will benefit from every movement that you make on your way to the full twisting action.However, the benefits are worth it: stronger back, hips, shoulders, neck, a boost to your circulation, and enhanced digestion, bowel and respiratory function.

 

To begin,

  • Sit up tall with a lengthened spine and neck. Press your shoulders down.
  • Bend both legs, then lower your left knee to the ground and place your heel to the outside of your right hip.
  • Cross your right foot over your left thigh.
  • Ground your left foot into the mat for support.
  • Hug your right knee by pressing your palms together in a prayer position. Pull the right knee close to your body.
  • Inhale and exhale deeply, slowly, and fully for 10 deep breaths.
  • Switch leg positions, and repeat with your left leg on top.

In a twist, we look out of control on the outside. Yet, our insides are being stimulated, nourished, strengthened and stretched. Breathing deeply while in this posture encourages blood flow, while fresh oxygen gets bodily fluids moving that would otherwise tend to get stuck. Twists can be similar to what our lives may look like: we may look all twisted and out of control, yet with a strong, nourished core, we can face anything!

YOGA CHALLENGE IN THE PORT OF HAVANA, CUBA (be blessed with less stress)

Posted on by pennyjoliver

Welcome to beautiful and elegant Veendam, a ship of Holland America Line! On this lovely day, we docked at the magical port of Havana, Cuba. Join me for this hip, shoulder and heart opening yoga challenge with poses that will boost your core, soothe your spine, and build strength in your legs.

Let this time be for you to unwind, relax and release your cares and worries.

Enhance the stress-relieving benefits of this yoga challenge by turning any worries that you have into prayers.

Don’t worry about anything; instead pray about everything!

Philippians 4:6

If you would like before we get started join me in this prayer.

Dear God,

My mind can hardly fathom the depth of your love for me.

You know every hair on my head.

You flung the stars into place.

You plan every step that I take.

When my anxieties overwhelm me, You tell me to relinquish my cares into your hand.

The hand that created the stars.

The hand that created the hair on my head.

The hand that holds my future.

I can now trust that all that causes me stress you will take care of. I now place all my stress into your mighty loving All-powerful hands!

In your name I pray, Amen!

What is important here is to concentrate through-out this challenge on your inhales and your exhales as you move in and out of each position. If you like, each time you press your palms together offer up a prayer of thanks.

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

 

1.) Standing Prayer Stretch

  • Lengthen your body by pulling your belly in. Push your shoulders down and tuck your tailbone in.
  • Keep your feet together.
  • Inhale, extending your arms out to your sides and pressing your palms together in prayer position over your head.
  • Exhale, bringing your praying hands to your heart.
  • Repeat this up to 10 times with deep breaths.

2.) Goddess Prayer Pose

  • Extend your legs to your sides (approximately 3-4 feet wide), and bend your knees.
  • Slightly turn your toes outward.
  • Inhale, straightening your legs and extending your arms out to your sides. Press your palms together.
  • Exhale, bending your knees while bringing your praying hands to your heart.
  • Repeat up to 10 times.

3.) Tip Toe Extended Leg Squat

  • Shift your weight onto your left leg while extending your right leg out to the side.
  • Use your hands for support.
  • Press your palms together in prayer pose.
  • Breathe deeply for 5 deep breaths.
  • Say a prayer if you like.
  • Repeat with your other leg.

4.) Squat Pose Variation

  • Stand with your feet directly below your hips.
  • Bend both your knees while gently lowering your body.
  • Keep your elbows pressed on the inside of your thighs.
  • Press your palms into a praying position.
  • Breathe deeply for up to 10 counts.
  • Extend your right arm up and breathe deeply 5 times.
  • Bend your torso forward while wrapping your right arm around your right leg.
  • Clasp your hands behind your back and breathe deeply for 5 counts.
  • Repeat this, wrapping your arms around your other leg and breathing deeply.

5.) Sphinx Pose with a Half Frog 

  • Lie face down.
  • Gently raise your chest and chin up; extend your head back.
  • Press your elbows into the mat and keep them directly below your shoulders.
  • Press the tops of your feet into the mat.
  • Breathe deeply while holding this position for up to 10 counts.
  • Now bend your right leg and breathe deeply for p to 10 counts.
  • If possible, gently stretch your thigh by wrapping your elbow around your foot.
  • Stay here while breathing deeply, up to 10 times.

6.) Down Dog/ Three Legged Dog

  • Start on your hands and knees.
  • Place your hands below your shoulders and your knees below your hips.
  • Tuck your toes, press your palms into your mat and lift your sitting bones.
  • Press your front thighs back into your calves while pressing your heels evenly into your mat.
  • Roll your biceps upward to create space between your shoulders and your ears.
  • Resist the urge to look forward and keep your neck relaxed.
  • Breathe deeply for 10 counts.
  • Lift each leg into Three Legged Dog, inhaling as you raise each one up and exhaling as you lower each one for a total of 5-10 times on each leg.
  • For an easier version, simply remain on all fours extending each leg out behind you for a modified Three Legged Dog.

7.) Warrior I With Eagle Arms

  • Step forward 2-3 feet, with your left foot. The longer the step, the more difficult the pose will be! That also applies to the width between your legs; hip width is optimal.
  • Turn your back heel out slightly.
  • Do not extend your knee beyond your toes.
  • Keep your torso and hips facing forward.
  • Keep your back straight and pull your stomach in.
  • Extend your arms forward. Place your left arm under your right elbow. Continue wrapping your left arm up and around your right arm.
  • When your palms meet, lift this hand position and arch your head back, breathing deeply for up to 10 counts.
  • Repeat with your right leg forward. Then, place your right arm under your left elbow. Continue wrapping your right arm up and around your left arm. Also breathe deeply up to 10 counts.

8.) Low Lunge Shoulder Stretch

  • Lower your left knee down from a Warrior I position.
  • Keep your knee above your toes.
  • Place your hands behind your back and clasp them.
  • Look up and arch your head back, breathing deeply for up to 10 counts.
  • If possible, lift your arms up behind you and breathe deeply here for 10 counts.
  • Repeat with your right leg forward.

9.) Lizard Pose

  • From Lunge Position (like #8, above), lower your hands and then your elbows to your mat on the inside of your thigh.
  • Keep your forward knee on top of your foot.
  • You may widen this stance for a deeper stretch.
  • Breathe deeply for 5-10 counts.
  • Lower your back knee down if it becomes too challenging.
  • Stay on your hands if lowering to your elbows is too challenging.

10.) Camel Pose

  • Be on your knees, about hip width apart.
  • Place your hands on your hips behind you.
  • Pull your belly in, lift your chest, and gently lift your chin.
  • Slowly arch your back. Don’t expect to do this immediately; take it slow if you are just beginning to try Camel Pose. Be gentle with yourself.
  • Place a hand on a heel. Stay here and breathe deeply for 3-5 counts.
  • Place your other hand on your other heel and breathe deeply 3-5 times.
  • For a bigger challenge, gently place both hands on your heels and breathe deeply for 5 counts.
  • Be sure to slowly come out of this pose.

11.) Butterfly Pose into Seated Forward Fold

  • With both sitting bones on your mat, bring the bottom of your feet close together.
  • The farther forward your feet are in front of you, the easier this position becomes.
  • Inhale, lengthening your back, lifting your chin, and pressing your chest forward.
  • Exhale, releasing your feet while extending your legs and folding forward.
  • Repeat for up to 10 counts.

12.) Seated Twist

  • Sit with your legs extended in front of you.
  • Bend your left knee and pull it close to your torso.
  • Breathe deeply for 5 counts.
  • Pick up your left foot and place it over your right thigh.
  • Sit up tall, hugging your left leg with your right arm.
  • Twist to your left side and raise your right arm while breathing deeply for up to 10 counts.
  • Repeat with your right leg over your left thigh.
  • Wave to Cuba if you’re feeling it!

You did wonderful! Take a few moments to lie back on your mat and savor these moments of pure relaxation. Linger in the deep satisfying joy of letting go!

Halleluyah!

SPHINX POSE MINI YOGA CHALLENGE (quick total body refresher)

Posted on by pennyjoliver

Hi Friends!

Today we’ll practice Sphinx Pose, right in the Port of Havana, Cuba!

Why not counteract all the sitting we do with a few moments of deep breathing in this pose? It will invigorate our bodies while soothing our nervous systems. This pose will strengthen and lengthen our backs, and expand our lung capacity. Putting light pressure on our stomachs stimulates our kidneys and digestive organs too!

  1. Lie face down with your arms at your sides.
  2. Press your pubic bone into the mat while rolling your outer thighs slightly towards the floor. Let your hips fall.
  3. Relieve tension by letting your tongue go limp. This loosens up the jaw, helping to bring the  parasympathetic nervous system online that tells our bodies to rest and restore.
  4. Hold the pose for 5-10 deep breaths. Add a few more each time you do this pose.
  5. To make it more challenging, you may inhale deeply and lift, then exhale deeply and lowerr to the starting position. Pause, and repeat the motion 5-10 times.

Thanks for doing yoga with me. I hope this gem of a yoga pose leaves you feeling refreshed and revived! As you go forth through your day I pray this for you:

May the God of hope fill you with all joy and peace as you trust in Him.

Romans 15:13