Yoga Challenges

YOGA CHALLENGE FOR BUILDING STRENGTH (inner and outer strength)

Posted on by pennyjoliver

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

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

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

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

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

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

1.) Star Pose Bend and Stretch

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

 

2.) Extended Leg Squat

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

3.) Warrior III

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

 

4.) Warrior Dips

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

5.) Star Stretch to Warrior II

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

6.) Peaceful Warrior 

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

 7.) Extended Side Angle

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

8.) Warrior II 

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

9.) Star Stretch to Wide Legged Horse Stance Position

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

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

 11.) Seated Shoulder and Chest Opener

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


12.) Child’s Position

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

13.) Downward Dog

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

14.) Plank Position

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

15.) Knee to Chest Planks

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

16.) Cobra Pose

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

 

17.) Elbow Plank into Plank Pose

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

18.) Crow Position

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

 

 

 

19.) Bowing Position

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

20.) Hero Position

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

 

21.) Savasana

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

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

RELAXING AND UNWINDING YOGA CHALLENGE (stress relief you can do in your jammies)

Posted on by pennyjoliver

Put on some relaxing music, light a candle, maybe get into your pajamas. Do whatever gives you a relaxing vibe before moving into this soothing yoga flow. Resting in your Heavenly Father’s arms, you need not worry anymore, for He says that you may cast all your cares and worries on Him. (1 Peter 5:7) He’s calling out to each of us (Matthew 11:28) to come to Him, because only He has the deep abiding rest that our bodies and souls crave. The Psalmist sums it up beautifully: “My soul finds rest in God alone” (Psalm 62:1).

During these 16 yoga positions, designed to flow into each other, try to inhale all the good and restful thoughts of our Heavenly Father’s care. Remember, He knows how many hairs are on your head this very moment (Matthew 10:30). He also loves each of us mightier than every wave in the sea (Psalm 93:4). And, His thoughts toward each of us outnumber the grains of sand in the entire world (Psalm 139:18)!

Breathe, relax, in the flow, let it go…

1.) Cross Legged Twist

  • Sit cross legged.
  • Keep both sitting bones on your mat and your chin up, shoulders down, and back straight.
  • Inhale deeply.
  • Exhale as you twist to the side.
  • Place a hand on your opposite knee, the other hand in back of you, for a more intense twist.

 

 

2.) Cross Legged Stretch Variation 

  • Clasp fingers behind your head.
  • Inhale deeply while stretching backwards as far as is comfortable for you. Let your chest lead the stretch. Keep your chin and eyes up. Let your head rest in your palms.
  • Exhale, rounding your back as you lower your head forward.
  • Press your chin into your body and  use a little pressure with your hands as you pull your head down.
  • Feel a great neck stretch and repeat the process at least 10 times.

2a.) Side Stretch

  • Simply inhale deeply in the middle and exhale as you stretch to the side.
  • Repeat the process on each side 10-20 times.
  • Inhale deeply in the middle and exhale, folding over your knee.
  • Repeat this process to each knee, 10-20 times each knee.
  • Remember to inhale in the middle with sitting bones down, chest lifted, chin up, and exhale as you move to each side.

3.) Cat/Cow Pose

  • Start with hands below shoulders and knees below hips.
  • Inhale deeply. Gently drop your head and rounding your back.
  • Exhale deeply. Arch your back with chin up.
  • Repeat the process 10-20 times. Remember to breathe!

 

4.) Child Pose/ Shoulder Stretch

  • Sit back onto your heels.
  • Stretch your arms out in front of you.
  • Breathe deeply for 10 counts.
  • Slip your left arm under your other arm.
  • Breathe deeply for 5-10 counts.
  • Repeat this process with your right arm.

5.) Baby Down Dog

  • From a Child Pose position, lift your sitting bones.
  • Slide your hands and arms forward.
  • Arch your back or stretch farther forward.
  • Breathe deeply for 5-10 counts.

At this point your right foot will remain forward through out exercises, 6,7,8, and 9.

6.) Low Lunge Stretch

  • From Child’s Pose, come to your hands and knees.
  • Slip your right foot between your arms.
  • Stretch your back leg out behind you as far as you can.
  • Breathe deeply for 5 counts.
  • Straighten your forward leg and fold over it.
  • Breathe for 5 counts.
  • Repeat this motion for 5 breaths in each position for a total of 10 times.

7.) Low Lunge Twist on Both Sides

  • As you go into Low Lunge Stretch, lift your back knee off your mat.
  • Place your left hand on your mat, beside your forward foot and directly below your shoulder.
  • Stretch your right arm up and twist.
  • Look up and breathe deeply for 5 counts.
  • Switch hands. Your right hand should be on your mat now, with your left hand lifted up.
  • Breathe deeply again for 5 counts.

8.) Low Lunge with Shoulder Stretch

  • Gently lower your back left knee to your mat.
  • Your right knee should be directly on top of your right foot.
  • Stay here and breathe deeply for 10 counts.
  • If you can, place your hands on your hips.
  • Clasp your fingers behind you and look up for an extra heart, lung, shoulder, neck, and arm stretch
  • Hold the stretch for a good 5-10 deep breaths.
  • Lift your wrists and arms behind you. Stretch your back leg out farther for an even deeper whole body stretch.

9.) Low Lunge Hamstring Twist

  • Release your Low Lunge Shoulder Stretch by placing your hands on each side of your right foot.
  • Place your left hand next to your right foot.
  • Bend your back leg.
  • Hold your foot and bend it toward your body as far as you can.
  • Breathe deeply for 5 counts

It is time now time to repeat positions 6,7,8, and 9 with your left leg forward and your right leg behind.

10.) Upward Dog

  • Start by lying down.
  • Place your hands directly below your shoulders
  • Press through your arms and lift your chest and head backwards (see the picture!).
  • Breathe deeply for 3 counts.

11.) Downward Dog

  • From Upward Dog Position, curl your toes, lower your head, round your back, and lift your sitting bones.
  • Your hands should be shoulder-width. Your legs should be hip width apart.
  • Keep your heels down, and keep pressing your sitting bones up.
  • Stay here until you feel a good stretch in the backs of your legs and shoulders.
  • Breathe deeply 3-5 counts.

Move into Upward Dog position and then Downward Dog position, for 3 more counts in each position.

12.) Child’s Pose

  • Sit back on your heels.
  • Lower your head to your mat, or place a pillow below your head if necessary.
  • Keep your arms back, beside your torso.
  • Let your shoulders release.
  • Widen the distance between your legs, or rest your head on your arms.
  • Breathe deeply for 5-10 counts.

13.) Rock and Roll

  • Sit with your legs forward.
  • Rock backward, then rock forward.
  • Do this for 10 counts.

14.) Butterfly Pose and Stretch

  • Sit and press the bottoms of your feet together.
  • Hold your feet,inhaling while arching your back with your chest and chin up.
  • Exhale and fold forward.
  • Repeat for 5-10 deep breaths.

 

15.) Reclining Butterfly

  • Lie on your back with your knees up and your arms at your sides
  • Inhale and lift your arms up over your head. Let your knees gently drop to the sides.
  • Don’t force your legs apart! Let them gently release to the sides.
  • Exhale. Close your legs and rest your arms to the sides.
  • Repeat this process 5 times.
  • Stay in the open legs position for 5-10 deep breaths.

16.) Legs Up a Wall

  • Rest your legs on a wall or a chair. Bend your legs and res them on the seat.
  • Make your sitting bones touch the wall, or get as close to the chair as possible.
  • Stay here and breathe deeply for 1-3 minutes.
  • Lie on your back, breathing deeply for as long as you like.

PEACE AND FLEXIBILITY YOGA STRETCHING CHALLENGE ( A calm peaceful yoga class of deep stretching for flexibility)

Posted on by pennyjoliver

The benefits of stretching our wonderfully made bodies can be pretty incredible. Muscles loosen, blood flows, circulation improves, and our range of motion gets better. Joints, ligaments and tendons become well lubricated, while chronic pain and arthritis can actually improve over time. Stretching offers a sense of well being too. Stretching deeply and breathing deeply while you stretch helps your body release pent up stress and tension. Less stress is more peace. Peace is more calm.

Yoga is definitely a great de-stresser. But for true heart and soul peace… God tells us that it is possible to have a peace that surpasses human understanding! (Philippians 4:7) And, if we keep our minds on Him, He says He will give us “perfect peace.”(Isaiah 26:3) Even in a raging storm we can still have peace. (Psalm 107:29) Belief in what God is saying to us enables us to have what He is saying. May peace be with you, as you stretch and flex!

The ten yoga stretches below, target big muscle groups for a deep release. Simply start your stretch at the place that is right for you and take it from there. Complete this yoga workout on a regular basis and your flexibility will greatly improve. Remember that detailed instruction is always provided for every Halleluyah yoga workout, whether you are a beginner or seasoned yogi master!

1.) Cross Legged Stretch 

Sit cross legged. Then inhale deeply, stretch your arms up, and press your palms together in a prayer pose. Slowly release your arms with a deep exhale, lowering them to your mat. Repeat 10 times. If you like, on your inhales breathe in God’s peace. On your exhales, release your care worries fears and doubts to God. Don’t rush; just breathe.

2.) Side Stretch

With a big inhale, stretch your arms up once again. This time, with a deep exhale, stretch your arm to the side. Try to let your elbow drop to your mat. Stay stretching and breathing for 5-10 deep breaths.

Continue stretching to the side and extend your leg to the side. Bending your extended leg is perfectly fine. Do what is best for you! Continue stretching to the side for another 10 deep breaths.

Come back to a cross legged position. Then repeat the process on your other side.


3.) Butterfly Stretch

Press the bottom of each foot together. Pull your feet as close to your body as possible. Stretch and breathe for a few counts. If the stretch is too intense, simply move your feet forward until it feels good.

Now inhale deeply, arch your back, lift your chest, and stretch your neck and head.

Now exhale deeply, round your shoulders and back forward while stretching over your feet. Try stretching your head to your feet. Repeat the process at least 10 times with deep breathing.

 

 

 

4.) Wide Legged Stretch

Extend your legs to each side. Lower your torso. If possible, stretch your arms out to the sides. Breath deeply and linger in this position, which will allow you to stretch deeper. You can always keep your knees bent and and legs out to the front more than the sides if you cannot extend your legs out all the way

Try walking your hands out or lean on your elbows. 1-3 minutes in this position will seriously improve your flexibility and bring a sweet calmness to your body. You may even realize after a few minutes in this position that you can stretch a little deeper!

After you linger, stretch to each side. Try to get your face to your knee and your hands behind the bottom of each foot. Now linger here with deep breaths and then switch sides. Continue switching sides and breathe for 10-20 stretches each side.

When you are finished, release your legs and shake them out.


 

5.) Seated Forward Fold

Sit with your legs extended forward, with palms together and index fingers sticking straight up. Inhale deeply, stretching over your extended legs. Try to lead with your chin. Exhale, grasping your feet if you can. Bend your legs if you can’t hold them straight. Repeat the process at least 10 times. After this, fold forward one more time and stay there for a few deep breaths.

6.) Body Hug

Lie back, pulling your knees to your chest. Wrap your arms around your legs and give your entire body a big hug.

You can release your body hug and stretch out on the floor with a deep inhale. Then exhale and pull your body in again, giving it a big hug! Repeat a few more times. Lift your head if you can. Roll around in this ball if it feels good, massaging your spine and back.

If you cannot hug your knees in, bend them into your chest as far as you can.

7.) Bridge Lifts

Lie flat and bend your knees. Pull them toward your back if you can. Grasp your ankles. Inhale deeply while lifting your sitting bones as high as possible. Even one inch is a great starting place! Exhale deeply and slowly lower your sitting bones. Repeat this 10-15 times. Go slow.

When you are finished, try one more time to lift your sitting bones up. Stay here for 10 deep breaths if possible.

8.) Happy Baby Pose

Lie flat and raise your feet. Try to grasp each one or grab your ankle or calf. Then pull them down from your heels as far as possible. Breathe deeply for 10 counts. Now have some fun by rolling around while holding your feet. It will also massage your spine and back.

 

9.) Reclining Split Stretches

Hug your knee into your chest as best you can. Breathe deeply for a few counts.

Grasp your leg where you can and pull your knee down.

If you can, pull your foot down. Lift your head to meet your knee. Breathe deeply for a few counts.

Do the whole process with your other leg.

Remember that your current ability to stretch is perfect for you. Just keep practicing, and with consistent stretching you will see your flexibility increase!

10.) Reclining Spinal Twist

Lie back and bend your knees. With a big inhale, let your knees fall to the side. Keep your shoulders on your mat with arms extended to the sides. Breathe deeply here about 5-10 times. Come back to the middle with knees up. Repeat on your other side.

I hope you enjoyed this stretch!

Peace be with you always!

YOGA CHRISTMAS WORKOUT! (Yoga for everyBODY to praise God and celebrate the season)

Posted on by pennyjoliver

We’re getting a work-out while getting our yoga praise on to the “Glory of God in the Highest” in this yoga segment!

We shall also pray for peace to fill our hearts, love to light our way and that we will pursue goodwill toward our fellow human beings, this Christmas and always!

As the angel of the Lord proclaimed to the shepherds that starry night,

Glory to God in the Highest, and on earth peace, good will toward men.

Luke 2:14

To begin, take a moment to clear your head by breathing slowly and deeply. Savor each life giving inhale. Let stress melt away with every exhale. Allow yourself to have peace, as God intended that you have.

Move slowly into each posture. Try to look up at the maximum point of your stretch. This will magnify your posture into praise, like an exclamation mark at the end of an exciting sentence (like this one)!

Designed for everyBODY, instructions are included with each posture below. An easier way of doing each pose is also included. The praise part of this segment is most important, so try to remember to look up in each posture!

I hope you will enjoy this segment of healthy yoga goodness as you celebrate this most wonderful time of year!

1.) Standing Cobra Forward Fold

With feet together and hands clasped behind you, inhale, raising your arms and eyes upward. Hold for a moment and get your praise on! Exhale, folding forward. Repeat this 5-10 times.

Bend your knees and widen the distance between your feet for better balance.

Place your hands on your hips if you cannot clasp them.

Try to look up!

2.) Warrior I Variation

Step out with your right foot. Place your hands in prayer position. Raise your right heel, and hold this position with 5 deep breaths while looking up. Then, lower your heel and raise your arms over head. Clasp your hands with your index fingers pointing up. Look up at the same time for 5 more deep breaths.

Step out farther for a more difficult stretch, and step in for more support and balance. Hold the posture. Look up. Breathe 5-10 deep breaths.

3.) Warrior III

Lift your back left leg. Stretch your arms out in front of you. Keep your hips and shoulders squared. Look up while breathing deeply 5-10 times.

If you fall over, try again! Maybe try lifting your leg a couple inches off your mat or bend your supported leg a bit. If necessary, keep your hands on your hips as you begin this posture or use a wall for support. Most importantly, remember at the top of your stretch to look up!

4.) Down Dog/Three Legged Dog

Place your hands on your mat from Warrior III position. You can also start this posture by moving into Down Dog from your hands and knees on the ground. Your deepest stretch will be when you can’t keep your heels on the ground. Try to look at your knees, but position your biceps at your ears. Hold the posture, breathing 5-10 deep breaths.

If you are able, lift your leg up behind you and hold the position.

Stay on your hands and knees if you find this position to difficult. You can also extend your leg to the back while on your hands and knees!

5.) Upward Dog

Slowly lower your torso from Upward Dog by curling your toes under you, dipping your head low, and pressing through your arms and up through your shoulders. Then, arch your head back, straighten your arms and look up! At this point your toes should be face down on your mat and your hands should be directly below your shoulders.

Repeat the transition from Downward Dog to Upward Dog a few more times. Inhale as you come to Upward Dog and exhale as you come to Down Dog. Look up with each arch back!

For an easier version lower your torso on the mat. Come up on your elbows, if possible, and arch your head back. Breathe and look up!

 

6.) Low Lunge Stretch Variation

Bring your right leg forward with bent knee. Lower your back leg onto your knee. Your hands should be directly on the mat below your shoulders. For a deeper stretch, extend your forward leg farther. Hold for a moment. Now, begin to sit on your back leg, keeping your forward leg straight. Lower your head to your knee. Repeat this process 3-5 times, inhaling as you lunge forward and exhaling as you sit back. On your fifth repetition, press your palms together and look up! Hold the posture for 10 full breaths.

For an easier version of the same exercise, try keeping your legs closer as you go forward and back. Just a bent knee with palms pressed together, a few breaths, and a look up will do!

7.) Supported Split

Repeat the Lunge Stretch variation again. This time, extend your legs wider for a deeper stretch. Breathe for 3-5 counts.  To try a Split, simply slide your forward leg forward. Keep your left hand on the mat for support and stretch your right arm up. Breathe and look up!

8.) Pigeon Pose

Bend your forward leg in. It is extremely important to keep your hips and shoulders squared. Use your arms to support you in this position. Breathe 5-10 deep breaths, looking up if possible!

As long as you do not experience pain, continue stretching as best as you can in this position. Keep your hips and shoulders squared. Don’t forget to breathe!

8.1) Pigeon Pose Variation

While keeping your hips and shoulders squared, try bending your back leg. If possible, grab your back leg with one or two hands. Breathe deeply for 5-10 counts while holding onto your back leg.

Lower your head to your mat with arms extended forward. Stay squared over your forward leg. Hold and breathe deeply, this time looking down! Do what you can do!

9.) Low Lunge Variation

Come up on bent knee. Extend your forward leg as far forward as you comfortably can. Clasp your hands behind you; breath and look up for 3-5 counts!

Release and open your arms wide as you inhale deeply. Exhale as you press your palms together in prayer position. Repeat the process for 5-10 counts looking up!

10.) Seated Forward Fold

Come to a seated position with legs extended straight out and forward. Inhale, stretching up with hands clasped and index fingers pointing up. Look up! Exhale, folding forward. Touch your head to your knees if you can. Repeat the process 5-10 times.

Bend your knees for a lighter version, still looking up and folding forward!

11.) Seated Prayer and Stretch

Sit cross legged. Extend straight arms slowly up from your sides with a deep slow inhale. Clasp your hands in prayer position above your head, looking up with a deep exhale!

Repeat the process 5-10 times, breathing and looking up!

Lie down on your mat and get ready for your other side.

Once you have completed numbers 1-11, it is time now to repeat numbers 1-11 with your left leg forward!

After you have completed each posture twice using each leg as the forward leg, your Halleluyah Christmas Yoga Segment is complete! Have a peaceful and most wonderful  Christmas…

…and yoga on!

xxoo

 

 

YOGA STRETCHES FOR BETTER GOLF SHOTS YOGA CHALLENGE (8 Yoga stretches with your irons to de-stress before you shoot)

Posted on by pennyjoliver

Up your driving tee shot with these eight simple stretches, targeting your shoulders, arms, sides, hips, waist, abs, core and more! Breathe deeply as you stretch into each one.  It will relax your muscles and allow for a deeper stretch. Breathing deep and steady will also relax your mind, allowing clarity and focus as you warm up for that perfect first shot!

All of these stretches require your driver to accompany you! Remember to take each one slow and always remember to breathe! I know from experience that golf can be quite a mind game. Focusing all your attention on your breathing and these stretches instead of allowing yourself to tense up before that first shot can really do wonders to up your game! 

1.) Driver Stretches

Take your driver and lay it on your shoulders behind your head. Relax your forearms upon it. Feel your shoulders and arms open up. Give yourself a few deep breaths in this position. It will relax your upper body and allow you to stretch even deeper.

2.) Driver Side Stretches

Let your driver slide down your left shoulder and arms. Follow the driver and stretch to your side. Hold the position  while breathing deeply again. Look up for a deeper stretch. Repeat the stretch on your right side. Do this on each side 4-5 times and don’t forget to breathe!

3.) Driver Twists

Hold onto your driver where it is a comfortable stretch for you. Your legs can be hip width apart or stretched a little farther to the sides, depending upon what feels good for you. Gently twist to the right, then gently twist to your left. Repeat the twist 5-10 times on each side.

4.) Driving Stretch and Lift

Take your driver and inhale deeply, stretching it over your head. Slowly lower it while exhaling. Lower and lift in the same manner up to 10 times.

5.) Driving Side Stretch

Take your driver, inhale deeply, and lift it up again. Exhale deeply as you stretch over your hips to the side. Repeat this by inhaling in the middle with the driver up over your head; then, exhale deeply as you stretch over to each side for a total of 5-10 times.

6.) Driving Forward Stretch

Stretch and lift your driver up once again while slowly inhaling. Slowly exhaling, gently bend forward. Lean only as far as you feel comfortable.You may bend your knees for added support and balance. Hold this position for a few breaths and lift back up to the starting position. Repeat for a few more stretches. Leading the stretch with your chin will increase the intensity of the entire exercise!

7.) Triangle Driving Stretch

Widen your stance about two and a half feet apart. Point your toes to the right side with your right foot. Slightly point your left foot in. Keep both heels on the same line. Lay your driver down for support. Hold it while leaning up and over to the side. Your face should be able to look forward. Slowly lower your hands until you feel a nice stretch. Hold this position with a few deep breath to relax and allow for a deeper stretch.

8.) Driving Warrior Stretch 

From the same leg and foot positioning as the Driving Triangle Stretch, simply bend your forward knee. Step in for a less intense stretch. Then, take hold of your driver and slowly lift it up and over your back. Go slow and be gentle as you raise it over your head. If you find it a challenge at first, simply position your driver without raising it at first to gain familiarity with the stretch.

Look up and bend your forward leg a little more for a more intense stretch. Come out of the stretch and get back in it a few more times. Try to remember to breathe; it will help you release your muscles so you can stretch farther!

DRINK MORE WATER BY KELLY HAMEL

Posted on by pennyjoliver

A guest post by Kelly Hamel on her quest to instill the good habit of drinking more water! Kelly has also shared with us an app for our phones that will help us keep track of our water intake. Thank-you Kelly!

Keep calm and drink more water everybody!

I have decided to instill a good habit into my life.  My new habit will be to drink enough water for my body and activity level each day.  My start date will be September 1, 2017; I will drink more water.

I feel that I have not been drinking enough water for the physical activities that I do.  I have downloaded an app on my phone called Plant Nanny. (Google Play)  It helps you keep track of your water intake.  It is fun to use, and I like the visual metaphor—you get to water a plant whenever you finish a drink of water, and it makes the plant grow.  Once your plant is grown, you get to start another, and another, and so on.  

The Effects of Not Drinking Enough Water

The human body is comprised of about 65% water, which is needed for a number of bodily functions.  These include:  blood circulation, metabolism, regulation of body temperature, waste removal, and detoxification.

Once your body has lost between 1-2 percent of its total water content, it will signal its needs by making you feel thirsty.  Using thirst as a guide to know how much water you need to drink is one obvious way to ensure that your individual needs are being met day by day.  However, it is important to note that by the time your thirst mechanism actually kicks in, you are already in the early stages of dehydration.

Additionally hunger and sugar cravings can be a sign that your body is crying for water.  Other signals indicating that you need to drink more water include:  fatigue, dizziness, mood swings, muscle cramps, back / joint pain, dully or dry skin, pronounced wrinkling of the skin, constipation, infrequent urination, dark concentrated urine, headache, bad breath, and many others.

Severe dehydration can be life threatening, but even mild dehydration can cause problems.  These problems can range from headaches and irritability to impaired cognition.  

Dehydration can also effect your sport performance.  Even being slightly dehydrated effects your ability to put effort into your workouts.  A 2% dehydration level in your body causes a 10% decrease in athletic performance.  The more dehydrated you become, the worse your performance gets.  

My Personal Experience

Personally I have experienced the following as a result of not drinking enough water:  headaches, fatigue, dizziness, poor concentration, muscle cramps at night, infrequent urination, and a lot of back and joint pain.

Now that I have started keeping track of my water intake, I feel much better!  I feel like I have more energy, less muscle and joint pain.  And my sports performance has even improved.  My running pace has improved by seconds.

TAE-KWON-DO CHALLENGE ( Tae-Kwon-Do to help you feel strong and courageous)

Posted on by pennyjoliver

Don’t give in. Don’t give up. And don’t give out! These are not options! Instead,

Be on guard, stand firm in the faith. Be courageous. Be strong.

1 Corinthians 16:13

Fortunately for us, black belt and yoga enthusiast Kelly has demonstrated a bit of Tae-Kwon-Do while Halleluyah Yoga’s mascot, Boomer, looks on!

The point of this yoga segment is to allow these physical stances of guarding, blocking, and striking to remind you of how courageous you are and the strength you possess as you meditate upon God’s mighty words!

1.) Standing Stretch

Let’s ready ourselves with strong blocks and strikes by thinking only on God’s empowering thoughts while we stretch.

Stand tall with your feet together.

Stretch your arms over your head with a huge inhale. Relax them with a huge exhale by your sides.

Repeat 5-10 times.

Remember to pull your abs in, stretch up and out of your waist, keep your shoulders down, neck long, chin up, face relaxed and rest your biceps beside your ears.

2.) Crane Stance

From a Standing Stretch with toes pointing forward, hop back (approximately one foot) unto your right foot. Your toes will face the right side of the room.

At the same time, bend and lift your left leg. You are preparing you for an incoming strike. By sliding your left toes behind your right knee, you will be increasing the support to your Crane Stance block.

Make fists with both hands and lift your right arm for an upward block; lower your left arm for a low block. Tense up the arm muscles for a stronger block.

Take a few huge breaths as you hold this powerful block.

Congratulations! You got out of the way of an incoming strike by hopping back and readied yourself for more.

3.) Warrior II Crane Block

Step forward with your right leg or the leg that was lifted during your Crane Stance, and bend into a Warrior II Pose. Your front arm slides in front of your waist, while your back arm slides just over your head. Press your fingers together and bend your thumb into your palms on both hands for added strength. Hold for 5-10 deep breaths.

Congratulations! You are ready for any incoming high or low block!
3.) Closed Hand High Block in Horse Stance 

Turn your forward left foot inward, and do the same with your right foot. Bend both knees into a Horse Stance. Raise both arms into a Closed Hand High Block just above your head. Tense your arms and squeeze your fists for added strength to your High Block Horse Stance.

Congratulations! You have blocked an incoming strike to your head!

4.) Open Hand Middle Block

Remain in a Horse Stance. Open your arms to the sides. Tense your arms and turn your fists up while squeezing your fingers together while bending your thumbs and pressing them into your palms.The block should end just below your chin and slightly beyond your ribs.

Congratulations! You are blocking a side strike or giving a side strike. You decide!

5.) Supported  Spear Hand  

Remain in a Horse Stance. From an Open Handed Middle Block, quickly straighten your right arm while your left arm quickly slides under to support it. Tense your arm muscles as you practice these moves to increase strength in your blocks and your strikes. Remember to press fingers together while bending your thumbs and pressing them into your palms.

Congratulations! You blocked and you striked!

Now, repeat all five exercises with your other leg forward!

Never forget you are more than a conqueror!

live strong in God and yoga on!

xxoo

<3

PARTNER YOGA MEDITATION CHALLENGE

Posted on by pennyjoliver

Seek Divine guidance everyday to find inner strength so that the world will not blow your candle out!

Let the words of my mouth and the meditation of my heart be pleasing in your sight, Oh Lord.

Psalm 19:14

Grab a partner and let’s get started! Remember through out this meditation that nothing is required of you – You are already qualified according to your Heavenly Father!

1.) “YOU”…are LOVED!

 

 1.) Cross-legged  Partner Meditation 

Sit crossed legged next to your partner in a position of your choice.

Close your eyes. Take a moment to clear your head of any thoughts by focusing on a few deep breaths. When you are ready, say these incredible Bible verses out loud together.

After 10 repetitions, take those Bible verses internally – make them your own. Believe that these beautiful words are yours from your Heavenly Father, because it’s true. Think, focus and reflect upon them while breathing deeply.

Before I formed you in the womb I knew you. Before you were born I set you apart.

Jeremiah 1:5

I have loved you with an everlasting love.

Jeremiah 31:3

Yesterday, He loved you, today, He loves you, tomorrow He will love you, nothing will change.

Hebrews 13:8

These amazing words describe His love for you. You have nothing to do. Just believe!

2.) “YOU”…are a Beautiful Masterpiece and your worth is far above rubies!

2.) Seated Spinal Prayer Partner Twist

You and your partner sit with your legs out in front of you.

Each person may gently bend their outside leg and place it over their inside leg. Hug your outside leg into your body and place your foot over your thigh, and on the ground, for deeper twisting benefits.

Press each of your outside palms together in a prayer position.

When you and your partner are ready, begin saying these awesome Bible verses out loud together 10 times. These beautiful words are meant for you – know that you “are” these words to your Heavenly Father.

The King is enthralled with your beauty: Honor Him, For He is your Lord.

Psalm 45:11

You are God’s Masterpiece.

Ephesians 2:10

Your worth is far above rubies.

Proverbs 31:13

Let God define you. He says you’re awesome! Now repeat the entire Partner Yoga Meditation on your other side!

3.) “YOU” …can give away your problems, be taken care of  and have peace!

3.) Extended Leg Spinal Twist With Partner

Each partner sits up tall with your backs touching and legs extended forward.

The partner on the left pulls their left knee into their body. The partner on the right pulls their right knee inward.

The partner on the left stretches their right palm across their body. The partner on the right stretches their left palm.

Bring your palms together.

When you and your partner are ready, begin saying these magnificent words together 10 times. Then while breathing deeply, continue to give up your problems to the one who truly cares and can definitely help.

Give your burdens to the Lord and He will take care of you.

Psalm 55:22

Give all your cares and worries to God because He cares for you.

1 Peter 5:7

You will keep in perfect peace all who trust in you, all whose thoughts are fixed on you.

Isaiah 26:3

Peace I leave with you; my peace I give to you. I do not give as the world gives. Do not let your hearts be troubled and do not be afraid.

John 14:27

Leave the thoughts you gave your Heavenly Father with Him. They are His now! Repeat the entire Partner Yoga Meditation on your other side!

4.)  “YOU” …are strong, empowered, more than a conqueror, and victorious!

4.) Conquering Warrior 

Stand facing one another.

Step forward with opposite legs, bending knees into Warrior I Pose. Step out farther for more of a challenge or step in for a less challenging position. Stretch arms forward, meeting your partner’s arms. Press your palms together.

When you and your partner are ready, begin saying these awesome Bible verses out loud together 10 times. You are already strong. God has already equipped you. You are victorious – you just need to believe that you are. You are not only a conqueror, but more than a conqueror, invincible! Dwell here, reflect, ponder, and own these words, mighty warrior!

I can do all things through Christ who strengthens me.

Philippians 4:7

The Lord is with you mighty warrior.

Judges 6:12

We are more than conquerors through Him who loved us.

Romans 8:37

Switch legs and do the entire process with your other leg forward. Live invincibly with these words deep in your heart!

5.) “YOU” …are near to God, heard by God, your prayers are important to God, and you can actually come to His throne of grace whenever you need to!

5.) Praying Warrior

Both partners stand stall, shoulder to shoulder.

Each partner steps out to the side. Bend each outside leg into Warrior II Pose. Press your palms together.

When you and your partner are ready, begin saying aloud these comforting words 10 times. Then call upon God for what you may need in this very moment. Dwell, reflect and linger here.

The Lord is near to all who call on Him.

Psalm 145:18

Tears are prayers too. They travel to God when we cannot speak.

Psalm 56:8

Let us therefore come boldly to the throne on grace in time of need.

Hebrews 4:16

You can tell God everything -He already knows it all, but I’m pretty sure that He loves it when you tell Him!

6.) “YOU” can help, encourage, inspire and love each other in mighty ways! 

6.) Encouraging Partner Tree

Both partners stand tall, shoulder to shoulder.

Each partner raise your outside leg. Place it upon your inside thigh. You may place it where it is comfortable for you – your ankle, calf, and knee is okay too!

Raise the arm closest to your partner. Press your palms together. Then press your other hand’s palms together. Help one another stay up in a Tree Pose as you say these words aloud together. After 10 times, breathe deeply, reflect, be encouraged, and loved by God’s Words…

Let us think about each other and help each other to show love and do good deeds.

Hebrews 10:24

Encourage one another and build each other up.

1 Thessalonians 5:11

For where two or three come together in my name, there I am in the midst of them.

Matthew 18:19

Switch legs and repeat the entire process. Keep each other up and don’t let each other fall. Let God’s words come alive in your poses and in your lives!

Be seated together and offer up your Halleluyahs!

do yoga and meditate on

…let me know how it goes…

xxoo

<3

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