Yoga Challenges

THE SECRET OF THE HIND DEER

Posted on by pennyjoliver

Think God wants you to walk sure-footed in this world?

Think he desires that you walk above where the air is pure and the view pristine?

You bet He does!

That’s why in His Word to us, His Bible, He refers to His children as having Hind’s feet.

A hind is a female red deer. Leaping from rock to rock in mountain terrain without ever lose their footing, the hind deer steps precisely in the same spot where its front feet have been. Amazingly, every motion of the Hind is followed through with razor-sharp consistency. This makes it the most sure footed animal of all mountain animals.

This also suggests that we too as God’s children already possess hind legs.

 We are already equipped for the rough terrain ahead in our lives.

We can overcome.

We are empowered.

We can have a better life.

We just have to put on our hind legs.

We simply need to let God be our front legs.

Then each step we take in our lives will be with precision and sure-footed-ness.

 

He makes my feet like the Hind’s feet, And sets me upon high places.

Psalm 18:33, Habbakkuk 3:19

Can’t you see that magnificent mountain top?

You know the secret.

It’s a “Halleluyah Moment” and You already have everything you need.

So, what are you waiting for!

Halleluyah!

 

YOGA TO BUILD BALANCE YOGA CHALLENGE (on your mat and in your life)

Posted on by pennyjoliver

This segment challenges our balance while building a solid support system for our bodies to live in. Each Yoga posture here will enhance our way of standing and walking in this world, as well as how we perform our everyday activities. Building strong sturdy muscles, core power, agility and coordination will help us keep balanced throughout our lives, thus preventing falls and injuries.

The rigor and demand of these poses compels us subconsciously to summon our minds and bodies to connect in order to stay centered and balanced.  To balance in any of these poses, full resolution is required. That is all of you, body mind and soul active and present in the pose. As in real life, holding yourself up day after day in the storms and situations of life gets real hard sometimes. We can easily lose our balance. We even fall! But a new calm can be upon us. Being fully present for every problem and situation provides us choice. We can choose rather than react. Thus the storms of life, as in these poses, will not be able to easily pull us off balance anymore.

As you begin this Yoga segment workout, try giving it your full resolution and see what happens. If you would like to take it a step farther, and find true lasting peace and balance in your life, reflect upon these verses of Scripture. There is a firm solid rock waiting for you to step on. Jesus wants you to see Him as your solid immoveable rock for your life. Practice standing on His Words He wrote in His book, just for you and I. He understands. He does not fail. He is as solid as a rock, today, yesterday and tomorrow!

…and the Bible says, “Everyone who hears my words and obeys them is like a wise man who build his house on a rock, “Matthew 7:24

…and it also says, “On Christ the solid rock I stand, ” Psalms 62:6

To that I say, “Rock Your Asanas!”

1.) Chair Pose and Twist

Stand with your legs and feet together. Lean back, letting your sitting bones lead, and bend your knees. Keep an eye on your knees. Do not let them bend beyond your toes. Stay here for 3-5 big breaths.

Inhale deeply while pressing your palms together and lowering your arms. Exhale, twisting to the side. Try to place your left elbow on the outside of your right leg. Keep pressing your palms together while looking up and behind you for a few more breaths. Raise your arms and repeat on the other side. Do this 3-5 times each side.

After you twist, open your arms up and twist a little farther. Widen the space between your feet and do not sit as low into the chair for a less intense version.

2.) Intense Pose Variations

Your heels should be on the same line, which makes this pose a little more challenging. Widen the space between your legs if you are just starting out. Your legs should be straight, but you may bend them too. Your left toes should face sideways, with your right toes slightly forward and angled as in the picture.

With legs all lined up, clasp your hands behind your back or place your hands on your hips. Inhale deeply while gently folding up over your forward left leg. Lead with your chin and really hold your arms up behind you. When you can stretch no farther, stay there and breath deeply for 3-5 counts. Repeat with your right leg forward.

In the same starting position with your left leg forward and with both heels on the same line, raise your arms up with a big inhale. Exhale, folding over your leg with arms stretched out. Try to lead with your chin; it will help you lengthen your back. Keep both your hip bones facing where your forward legs toes are pointed. Hold this position for a few big breaths, then fold over your leg for a few more breaths. Repeat with your other leg forward.

 

3.) Triangle and Triangle Twist

With heels on the same line again, and left leg toes pointing forward, gently push your hips back. Inhale and gently fold down your leg. Raise your back arm up and look at it. Open and  stretch here for a few big breaths.

Drop your raised arm to your mat. Raise your lowered arm up (Simply reverse your arms.) Then twist. Hang out here for a few deep breaths. Repeat with your other leg forward.

If you find your hand does not make it to the floor, simply rest it on whatever part of your leg it feels good on and work from there.

4.) Tip Toe Extended Leg Squat into Half Moon Pose

Stand hip width. Bend your knees and lower your torso. Extend your left leg to the side. Stay here for a few deep breaths. Repeat and extend your right leg for a few deep breaths.

With left leg extended, again place your hands for support on your mat in front of you. Gently shift all of your weight to your left leg. As you do, pivot your foot so that your toes face the left side. Walk your hands on the mat and place one palm on each side of your forward foot. Lift off by straightening your forward left leg and raising your back right leg. If you feel balanced, circle your right  arm up. This will cause your body to open up sideways into Half Moon Pose.

Push through the heel of your raised foot and try to straighten your standing leg. This will balance out your body in the pose.

5.) Half Moon Hand to Foot Balancing Pose

Move into Half Moon Pose. From here, bend your raised leg and grasp it with your raised hand. Try to keep that knee up in the back and gently push into that leg. Push like you are trying to straighten the leg. This will stretch you and improve your balance on that leg. Hold for a few deep breaths. Should you lose your balance, simply try a few more times.

To switch legs, start by turning your right shoulder over and down, facing your mat, by lowering your hands to the floor. At this point, both shoulders should be looking the floor. Lower your raised leg and raise your other leg; all that you are doing is switching your hands and legs here. Stretch by pushing through this leg for a few deep breaths. Repeat each side a few more times with a few deep breaths on each side.

6.) Down Dog into Three Legged Dog Crunches

Seated upon your heels, rise up to all fours. Tucking your toes and lifting your sitting bones, straighten your legs and arms. Arms and legs should be both shoulder and hip width apart. Press your hands widely into the mat while pressing your heels down to the mat. You should be able to look at your knees. Soften your neck while keeping your biceps close to your ears. Hang out here for a few breaths.

When you feel ready, lift your left leg. Hold for 10 breaths. Then bend and lower it. Aim for moving your knee to your head. That is one crunch. Repeat for 5-10 more crunches, then switch legs.

7.) Knee Hug into Hand Foot Extension into Tree Asana Variation

Stand tall like a mountain. Spread your left standing leg toes. Slowly raise your right leg. Bring your knee into your chest. Hold for a few deep breaths. Now let your right hand find your right foot. Focus on an object directly in front of you and remain calm. Straighten that leg by pushing your foot into your palm. Hold for a few deep breaths.

Practice this pose near a wall, steady chair, or countertop to maintain balance on your first try.

When you are ready, gently let go and let your right foot slide onto your left thigh. Lift your arms, breathe deeply, and hang out!

Repeat the entire process while standing on your right leg.

8.) The King’s Asana

Stand tall. Focus on an object in front of you. Slowly lift your left leg. Grasp your foot and lean forward. Press the bottom portion of your lifted leg into your hand. This will provide stability and allow your torso to lean forward for a deeper stretch. Stay for 10-30 seconds.

Repeat standing on your left leg.

9. Warrior II Sweeping Arms into Eagle Warrior

Step forward with your right leg. Both legs should be straight. Extend both arms up. Lean back and look up with a big inhale.

With a deep exhale, slowly release into Warrior I by bending your forward leg. Let your arms be straight and slowly lower them, moving them behind and up as far as they will go.

Inhale up with straight legs and arms overhead. Exhale and bend your forward knee as you release your arms back behind you. Repeat on the same leg 10-15 times.

After sweeping your arms with your right leg forward, remain in Warrior I. Bend your elbows and bring your arms up to shoulder height for  Eagle Warrior. Take your left arm and slide it under your right arm; let your wrist and hand keep sliding up over the outside of your right arm. Keep sliding until your palms meet. Clasp them and continue pressing them outward for a deeper stretch. Hold for 10 deep breaths.

Repeat the entire process with your other leg forward. For Eagle Warrior with your left leg forward, let your right arm slide under your left arm and continue sliding it up the outside of your left arm.

10.) Praying Warrior III Asana

Standing tall and steady. Slowly lift your left leg up behind you, toes pointing downward. Press your palms together in a prayer pose and breath deeply 10 times.

Repeat standing on your left leg.

After you have completed this segment, relax for a few moments on your back in Corpse Pose. Breath deeply. Know that you can have a balanced life. Rock Your Asanas and rock your life!

May balance and peace be yours!

Halleluyah!

SHOULDER STAND MINI YOGA CHALLENGE (drop the weight from your shoulders)

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Shoulder Stand or Sarvangasana. In Sanskrit, Sava means “all” or “entire” and anga means “organ” or “body part”. Thus, you have full body pose. No wonder why it’s touted in the Yoga community as the ”mother of all poses.”

I personally like Shoulder Stand for its health benefits and there are many. Inversions are always extremely beneficial to our heart, lungs, brain, lymph system for starters, but hanging out in one has a deep soothing effect on our nerves too. Plus, it helps digestion and supplies fresh blood to our brains. It also improves our complexion and over time may even reduce our wrinkles. Who can’t use those benefits? It also strengthens and improves many other bodily systems and body parts; the list goes on…

Be very gentle with yourself if you are new to this pose. Go slow and if something doesn’t feel right, stop immediately. Taking Shoulder Stand step by step, as with any yoga pose, will enable you to come back tomorrow.

If you are ready, then let’s begin!

Lie on the floor, with your heels toward your sitting bones and your arms to your sides, palms down.

Inhale, then as you exhale,  press your hands into the floor and lift your hips off the floor, swinging your legs toward your head.

Inhale and then as you exhale, bend your arms, bringing your forearms vertical. Bring your inner elbows as close together as possible. Gently release your hips into your hands.

Press your upper arms into the floor and away from your shoulders. Press your inner elbows toward each other.

Try not to sink your throat and head into the mat to get your hips up. Better to relax your legs and let them release to a comfortable position while working on the motion of raising your hips first for a few tries.

If you are able lift your legs to a comfortable height, press your inner thighs together and flex your feet. Breath deeply here for 30 seconds. As you become more comfortable with this pose, hang out for 1-3 minutes if you can. They say 15 minutes is best. I have never tried it. 4 or 5 minutes seems to work for me.

To lift our body up over our heads for any amount of time is actually quite a feat! Other parts of our bodies reap the rewards of this inverted pose, but our shoulders are the ones that bear all of our weight. I don’t know about you, but my shoulders bear my tension and stress in my life. Sometimes it feels like my shoulders are holding up an elephant! Sometimes it takes days to even realize it. But God never intended us to bear the weight of our stress alone. In fact He says for us to

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

1 Peter 5:7

 

 

 

Lie down and relax for a few moments so that your body can absorb all the physical benefits of this pose. Give your cares and worries to God and let Him heal you from the inside out!

Peace and Blessings Always!

Halleluyah!

QUICK YOGA CHALLENGE FOR YOUR ABS!

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Prevent back pain, improve your balance and posture, firm up your abs, and fire up your core with these abdominal yoga poses. Complete these abdominal exercises 2-3 times a week after any Halleluyah Yoga Segments for best results. You will be doing your body good, and all of your yoga poses as well as your daily life will be enhanced. Your legs will go up more easily in yoga poses, you will stand taller, your back will be strengthened, and your core will feel firmer because it will be firmer! Most of all…this is your time, so try to relax your mind for these few short moments of your day. Although most people really hate sit ups, I have realized the older I become the way more I need them….and I need them everyday!

As you work your core physically,

turn within to the presence of God and find true peace

as God promises us in Numbers 6:26.

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1.) Lying Leg Lifts

Lay down or lean back on your elbows. Inhale, lift your right leg. Exhale, lowering your right leg. Do the same on your left leg. Alternate each leg for a total of 5-25 repetitions on each leg.

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2.) Lying One Leg Ab Stretch

From a lying position, bend your left leg. Lift your right leg and bend your head to look at it. Inhale and exhale deeply for 5-30 counts. Repeat on your other leg. Repeat the process 2 more times with each leg.

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3.) Lying Leg and Ab Stretch

From a lying position, place your hands under your sit bones for back support. Raise your legs approximately 12 inches. Breathe deeply for 20-30 seconds, then lower your legs. Repeat the process 2 more times.

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4.) Boat Pose/Bended Legs

With legs extended out in front of you and hands placed on each sides for support, gently lift your legs to the above position. Hold it for 5-30 seconds, then repeat this 2 more times.

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5.) Boat Pose with Toe Touches

If you can, lift your legs, but only if you your back is comfortably supported. If not, repeat the bended legs version again. If you can hold this position, continue for 3, 5, 10, or 30 seconds, then come down and try it again. If you can hold it comfortably, start touching your toes to your mat, one then the other, 5-10 more times.

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6.) Legs Up a Wall Ab Stretch

Start in a lying down position. Raise your legs and keep them together. Open your legs by extending them to the sides and come up off your shoulder.s Bring your hand through your legs. Come back down and close your legs as you do. That is one. Repeat this 5-25 more times for a serious abdominal burn!

Lie down and stretch your arms over your head a few times with a big breath.

Go forth in peace!

Halleluyah!

YOGA CHALLENGE FOR FLEXIBILITY

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Beloved, you can become uber flexible. Simply include this Challenge directly after any of the other Halleluyah Yoga Challenges  at least 3 times a week. Soon, you will see all of your yoga poses enhanced by these few simple stretches that target the big muscle groups like your legs, hips, back and spine muscles. When these muscles get stretched and lengthened, they release stress in those areas. The less stress, the deeper the stretch and the more flexible you become. Get stretching! They will prove a great compliment to any Yoga Challenge and a nourishing cool down at the end of any of your work outs. Your insides will be thanking you too!

You know the saying…

…”Blessed are the flexible for they will not be bent out of shape!”

or, as 1 Peter 5:7 says,

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

1.) Seated Forward Bend Warm -Up

With your legs straight out in front of you, sit tall with hips below your shoulders. Lean back slightly without hurting your back with a big inhale. Quickly lean forward with a big exhale. Lead with your chin. This method will keep your back lengthened for a deeper stretch. Repeat this process 10-50 times. The more you do this, the deeper you will be able to stretch.

2.) Butterfly Pose

Bring your feet in. Press the bottoms of your feet together. Pull them toward your body. Let your elbows keep your legs down. With a big inhale bend forward, leading with your chin. Remain at a good stretching area that is comfortable for you. Breathe deeply for 10-20 counts. Again, the longer you stay in the stretch, the more flexible you will become!

3.) Seated Side Angle Stretch

Extend your left leg out to the side. Look at the opposite side. Lift your right arm and lean over your extended left leg. Inhale when your body is up ight.  Exhale when you lean to the left side. Try to look up at your arm. Repeat 10 times or more time, then repeat with your left leg extended.

4.) Wide Legged Stretch

Extend both your legs out to the sides. Inhale and sit up tall. Exhale as you walk your hands forward. Again, lead with your chin to lengthen your back. When you’ve stretched as far as you comfortably can, stay there for a few big breaths, then walk your self back. Continue walking out and back 10 times, or stay in the stretch for a while. You will notice you will go deeper the longer you stay in the stretch. The steady deep breaths will release tension in your muscles – so don’t forget to breath!

5.) Seated Forward Bend

Sit up tall with hips below your shoulders. Clasp your hands together and stretch your arms up over your head with a big inhale. Leading with your chin fold over your legs with a big exhale. Whereever you find yourself in the stretch is your starting point. Stay for a few big breaths. Then stretch up and fold again over your legs for a total of 10 times.

6.) Runner’s Lunge

With right knee directly over your foot and hands on each side for support, stretch into a lunge. Hold it for a few big breaths. Now bend your back leg. Move your sitting bones back. Straighten your forward right leg and stretch over it while sitting back. Breathe deeply for 10 counts. Move forward and backwards several times. Feel a good stretch and stretch for a while! Repeat with your left leg forward.

7.) Split Position

Start your split from the lunge position above. When you stretch back, that is the position that will ease you into the split. Let the forward leg stretch forward as you straighten the back leg and split! Try to keep your hips facing forward. Look up and stretch. Fold forward and stretch. Breathe deeply and hold the position as long as you feel good in the stretch. Move into the split a few times and come out. Keep a steady breath. You will discover the longer you split the deeper you will fall into it.

We may never have a full split but our bodies will still benefit from every effort that we make!

Drink in the soothing effects that stretching provides and find joy in a fresh perspective!

Halleluyah!

YOGA IN A TURRET CHALLENGE (How to build core, leg and hip strength when space is limited)

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Say your in a tight space. Possibly, you’re on vacation in a hotel room and suddenly, you need to strike a few poses. Of course, why not do the most efficient poses that will burn off the cheeses cake you ate last night? Perhaps, you are in your office and in need of  bursting out of your mid day slump. Maybe you’re even sightseeing somewhere in the world. There’s barely any space but the space you do have is really intriguing. Where ever you may find yourself there is always a few yoga poses that you can do!

Beloved, “Kick some asana!”

Below you will find 6 leg and core poses that you can practice in small spaces. Put to breathing you will boost energy and build core, leg and hip strength. Complete the sequence 3 times with each leg forward for a total of 6 times for a serious burn.

Realize the significance of the turret I am posing in and the stronghold it has been for San Juan, Puerto Rico for over 500 years!

Proverbs 18:10 says,

…”The name of the Lord is a Strong Tower.”

 

 

1.) Sitting Twist and Stretch

This sitting twist will serve as a quick warm up to practice before you begin. Simply find a place to sit. Grab your right knee and pull it up into your chest. Now grab your foot and raise it up over your left thigh. Inhale, pulling that right knee into your body with your left arm. Then, exhale and twist to your right side. Use your left arm for support. Go deeper into the twist if you can. If you find you cannot pick up your leg, simply cross your legs at the thigh and twist from there. Repeat the process on your other side.

2.) Tree Pose

Tree Pose will also  stretch and straighten your legs. Stand and slowly raise your left foot. Place it on your inner left leg thigh. Try and lengthen out your waist by pulling your stomach in and keeping your hip bones forward. Try to stretch your left leg slightly behind your standing leg. An easier version of Tree Pose is to place the right foot on your left or standing leg’s ankle to begin. Move it up your leg as you progress. Place your hands in prayer pose; inhale and exhale slowly for 5 counts. Repeat on your other leg.

3.) Warrior II

Step forward, bending your right leg. Keep your left leg straight behind you. Raise your arms and stretch them out to the sides. Inhale and exhale long and slow for 5 counts, pulling your torso up and stomach in. Repeat with your left leg forward. Stepping slightly out is much less challenging. Do what works for you. Come back to a standing position.

4.) Warrior I Sweeping Arms

Step forward, bending your right leg. Keep your left leg straight behind you, hips facing forward. Inhale, sweeping your arms upward. Pause. Then exhale, sweeping them down. For more intensity, as you sweep your arms down let your head and torso follow. Your head will be bowed, torso lowered and your arms will be extended up behind you. Pause and repeat 3-5 sweeping arms with inhales and exhales. Remember, you can always step out slightly! Every place you begin from builds strength. Repeat the process with your left foot forward.

5.) Low Lunge in Prayer Position

Step forward with your right leg. Your left leg is straight behind you, hips forward. Inhale slowly, lifting your arms up. Exhale slowly, pressing your palms firmly into prayer position. Repeat 3-5 long and deep inhales and exhales. You may gently place your back leg on your mat or keep it up for more of a challenge. Remember that the distance between your legs determines the difficulty. Repeat the process with a left leg forward. Come back to a standing position.

6.) Low Lunge Hip Stretch

Step out with your right leg forward. Let your torso drop and stretch. Lower your back leg to your mat. Lower your hands also. Gently wiggle your forward foot to the right side and feel the stretch. Stay here and breathe deeply for 3-5 counts. If you are able, place your elbows on your mat. You may keep your back leg off the ground for a more intense stretch. Breathe deeply again for 3-5 counts. Repeat with your left leg forward.

 

HALLELUYAH!

YOGA FOR PRAISING GOD CHALLENGE (Basic yoga postures that praise God)

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Halleluyah is the Hebrew word for ‘Praise the Lord.” Asana is the Sanskrit word for “posture” or “pose”. And this Yoga Segment is the Praise the Lord Poses Segment!

Offer up praise to God in each Asana and watch Him bless your workout, fashioning it into an inner and outer total body workout! Emerge with joy in your heart, love in your soul and a peace that passes all understanding!

In these postures, you will challenge every muscle. Breathing deeply and steadily will enhance your efforts and soak up all the health benefits. Being attentive in each movement will give you the opportunity to feel how magnificently your body was made. Let God love you with a Heavenly love as you meditate upon these incredible Bible verses!

But God demonstrated His love for us in this: while we were still sinners, Christ died for us.

Romans 5:8

This is how we know what love is: Jesus Christ laid down His life for us.

1 John 3:16

Before you begin, take a few moments to quiet your mind and body by inhaling and exhaling long and deeply. Accept and believe that God loves you so much that He died in your place. As you position into each Asana, or when your palms meet, pause and offer up your Halleluyah’s!

1.) Seated Side Stretch:

Come in a cross-legged position or whatever is a comfortable position for you! Take a deep breath while raising your arms up from your sides into a praying position and pause. Exhale deeply, leaning to the left side. Try to place your forearm on the mat and really stretch your other arm over. Pause at the end of your exhale. Bring your arms up with a big inhale again. Pause and exhale over to your right side. Repeat for 5-10 times each side.

2.) Reverse Forward Bend:

From a cross-legged position, gently come to all fours. Place all your weight upon your feet. Tuck your hands under your toes and give yourself a deep stretch. From here, slowly rise, one vertabre at a time with your head and arms coming up together with a big inhale. Your hands should meet in a prayer position. Try to gaze upward and pause before releasing back down. Repeat this 3-10 times.

Maybe your hands just don’t go under your toes. Maybe your ankles, calves or knees are a better place for you. Simply do Reverse Forward Bend from your starting point. Always modify any position that challenges you, or you do not feel comfortable doing.

3.) Star Asana and Twist Stretch:

With your legs stretched out wide to the sides, inhale deeply, slowly lifting your arms straight up from your sides. Pause when your palms meet. Exhale and slowly release your arms. Let your right hand touch your left foot and stretch. Inhale it all back up and exhale over to your right leg with your left hand. Repeat, alternating sides, for 5 -10 counts each side.

Maybe your hands don’t make it into a praying position. Just lift them up then. Or maybe your legs will not extend to the sides comfortably. Walk them in a little, or more if you must. Always make it safe for your body by doing only what feels comfortable for you!

4.) Warrior II Asana:

This time we will be doing the same Star Asana to begin, and then stretch into Warrior II from there. So, with feet extended out to the sides, inhale deeply as you also extend your arms out to the sides. Lift your arms up into a praying position. Pause. Then slowly release into Warrior II by lowering your arms to shoulder height while pointing your right foot toes to the right side; bend that knee. Exhale slowly as you release.

Pause for a moment in Warrior II Asana. Pressing your palms together, take another big inhale and exhale in prayer position, pausing again.

Now, take another deep inhale, raising your praying palms while your legs straighten. Your feet face forward while your head gazes upwards. Pause. Then lower to Warrior II position again, and repeat the same process. Do this on each side 5 times.

Again, do each pose the way that feels good for your body. Your hands do not have to meet in prayer pose and your legs can be bent and not so wide. Do try to breathe deeply though!

5.) Intense Stretch Prayer Asana into Triangle Asana:

Come back to your comfortable Star Asana. Gently meet your fingers behind your back. Lift your hands up, following your spine and press your palms together into a Prayer Asana behind your back. Now, rotate your right foot to the right while your left foot rotates slightly. Each of your heels should be on a straight line if possible. Your legs should be straight as well. Take a few good deep breaths, then pause. Release your hands and straighten your arms with your right hand on your mat and your left hand up. Pause and take a few good deep breaths again. Come back to your Star Asana. Repeat with your left leg forward. Do this on each side 1-3 times.

If you find your fingers do not meet behind your back, place your hands wide with palms up on your lower back or hips. Or place them where they feel comfortable behind your back. You may even press your palms into Prayer Asana in the front of your body. You may also need to bend your legs a little and place your hands on your hips or thighs, calves, or ankles to begin, and progress from there.

6.) Praying Lunge Asana:

Turn to your right side with your right foot forward. Bend your legs and place your left knee on your mat. Inhale deeply and stretch your arms up from the sides. Pause. Exhale deeply into a prayer asana. Pause. Repeat on the same leg 3-5 times. Then do it with your left leg forward.

For a deeper lunge, if you are able from the above asana, step your forward leg out about 3-6 inches. Move slowly and stretch into a deeper lunge by stretching your back leg out. With a deep inhale, lift your arms up from your sides. If you are able, press your palms together. I find I can stretch my arms up higher by interlacing my fingers. Pointer fingers are kept straight. Look up. Pause. Exhale, releasing your arms down. Press your palms into prayer asana. Repeat the process of inhaling up, pausing, then exhaling down and pausing, 3-5 times with each leg forward. Always be in Prayer Asana during the pauses if you can!

7.) Praying Chair Asana With Twist:

With feet no wider than hip width, sit back as if you were going to sit in a chair. Lead with your sitting bones, inhaling deeply while lifting your arms out from the sides. Pause. With a big exhale, lower your arms and press your palms together into prayer asana. Inhale deeply, making space in your body for the incoming twist. Then exhale, twisting the prayer asana to the left side. Try to get your opposite elbow to the outside of your opposite leg. Pause. Inhale, going back to the middle with arms up. Exhale and twist to your other side. Alternate each side with an inhale arms up in the middle and an exhale hands pressed in Prayer Asana on each side. Repeat each side 5-10 times.

You may find your thighs muscles burning if you’re sitting too low. You may always stand up in the middle and bend into Chair Asana with each twist. Let your Prayer Asana fall where it may. With consistent practice, you will sit lower and twist more.

8.) Knee Hug into Hand/Toe Asana:

For additional benefits, pull your knees into your chest before getting into Hand/Toe Asana. Breath deeply for 10 counts with each knee pulled in.

After you have completed Knee Hug, take your right foot and straighten it out to the side. Hold and pause with continuous breathing up to 10 counts. Repeat with your left leg. Alternate each leg for a total of 3-5 times. Include the Knee Hug before each Hand/Toe if you like. Also, you may uses a sturdy chair, wall or countertop for support as you learn this asana.

9.) Knee Hug into Warrior III Asana:

Again, for additional benefits pull your knee into your chest before each Warrior III Asana. Hold for 10 counts of deep breathing!

After your last inhale, pause, and then exhale while releasing the Knee Hug.  Let your leg straighten as it moves behind you. Try not to lower it to the mat. Try to keep your leg lifted behind you. Try to also keep your front body, torso and hips facing your mat. Breathe deeply for 5-10 counts. At this point, you may go back to a knee hug and do a few more Warrior III Asanas. Bring your right knee into a Knee Hug and do the sequence with your other leg.

You may also use a chair, table or wall for support. Don’t forget to breathe too!

10.) The King’s Asana:

Grab your knee again and give it a hug! Once you have held it for 10 counts of deep breathing, slowly move your hand to your foot as you move your leg behind you. I find holding my ankle really stretches me and provides support as I lean forward with my torso. Slightly bend your standing leg and don’t be afraid to lean forward. Just let go of your leg if you are on the verge of falling. If you can, hold The King’s Asana with continuous breathing as long as you can. Offer up your Halleluyah’s!

Use support for your forward arm. Don’t lean if you don’t need to do so; stand tall and build leg strength while standing on one leg. Try the pose and fall a few times. It’s a learning process. Do whatever suits you. There is no wrong way. Enjoy, have fun and praise God while you do!

…and that’s how you Halleluyah your Asanas!

Blessings!

HALF MOON POSE MINI CHALLENGE (Be the moon)

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Half Moon Pose, or Ardha Chandrasana, is a challenging Yoga pose that builds balance, total body strength and extension. According to an article published in Yoga Journal Magazine, the Chandra in the word Chandrasana refers to the brilliance of the moon. The extension of your torso in one direction and the uplifted leg in the other draws a line that represents the flat edge of the moon. The energy in your extended arms and standing leg radiate out, like beams in the night sky.

“Be the Moon” and feel expansive and bright as you hold Half Moon Pose. Picture in your mind an illuminated moon in the blackest dark night. It’s shining because it’s reflecting the sun. The moon is the only witness that the sun is still there. Half Moon Pose is an amazing Pose to remind us to “Be the Moon’ in our lives by reflecting the one true Light.

There came a man who was sent from God. His name was John. (Known as John the Baptist) He came as a witness to testify about the Light, so that through him everyone might believe.

John 1:6-7

Half Moon Pose is the balanced version of Extended Triangle Pose. To enter and to exit Half Moon Pose, one must pass through Triangle Pose.

 

Directions

Start in Triangle Pose.

Simply bend your forward leg and place your forward hand about a foot out in front of you.

Gently straighten your forward leg, shifting all of your weight upon it. Feel like you are lifting off.

Slowly extending your back leg, letting your heel lead your foot. Raise your arm up from your shoulder. Look up at your arm. Open your torso and expand in all directions.

Try to maintain the balance of your body on one line. Your body will naturally want your torso to lean forward, for fear of falling backward. With consistent practice, your balance and strength will greatly improve.

Repeat Half Moon Pose on your other leg.

For a less vigorous approach, use a wall for balance.

Try to keep your body as straight as the wall. Your heel, buttocks, and possibly your shoulders will touch the wall. The wall will keep you on the line that your body should be on too. A wall will allow you to open more vigorously with no fear of falling backward.

You may also use a chair, table or counter top for balance and support. Simply hold on and lift off!

Shine on!

Halleluyah!

LEGS CORE AND MORE YOGA CHALLENGE (PHYSICAL LEG AND CORE)

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Celebrate your magnificent body by challenging it!

This Segment is for those of you who need to “up'” your yoga workouts. Don’t fear! I would never leave anyone out. I have included a less challenging version for each exercise. This way, you can start at your level of fitness in each yoga exercise as you see fit. Include this segment in your workouts at least twice a week. It will make you stronger and more powerful in your body and your life. Yoga on and “Power Up!”

Build shapely legs and a solid core in time for summer. Be forewarned! This “Power Up” Segment will put the burn in your legs and the fire in your core. Ignite this segment with God’s mighty words, and let Him fuel the inner You. Make today the day you break up with your boring old Yoga routine and plug into the real power zone!

God is my strength and power.

2 Samuel 22:33

 

1.) Standing Squat Crunch

Stand with your feet hip width apart. With hands behind your head, inhale and squat back. Squat like you are sitting back into a chair, leading with your bottom. Then, explode up while exhaling, lifting your knee to touch your elbow. Alternate sides and do this 10-25 times on each side. Ultimately, you want to increase the count up to 50 times each side when you feel able.

2.) Warrior I Push Outs

With hands in fists, pull your elbows back as you deeply inhale. Do this while stepping with left foot out to your left side into Warrior I position with straight legs. When you are ready to exhale, bend your forward left leg. Do this while opening up your palms and pushing forward with resistance. Go slow. Let the heel of your palm lead the push; try to really resist for building hand, wrist, and arm strength. Exhale strongly as you resist. Release the last bit of oxygen out of your lungs. Do this on each side 5-10 times. For more intensity, widen your legs in Warrior I. For less intensity, bring your legs closer together.

3.) Exploding Squat Side Punch

Inhale quickly, squatting back with fists blocking your face. Lead with your bottom to torch those lower body muscles. Exhale quickly, exploding up while punching out to your side with your right fist. Repeat this 10-25 times on each side. The goal is to do this 50 times each side; work up to it! Squat back lower for more intensity, and do more repetitions on each side. Slightly squat back slowly with less repetitions.

4.) Knee Hug into Warrior III

Stand tall. Inhale deeply, lifting your right knee and pulling it into your chest. Raise your opposite hand for more intensity. Exhale deeply, releasing your knee and slowly letting your fingers find the mat for support. Stretch your leg up behind you. Inhale again, hugging your knee in and slowly standing up again on your left leg. Repeat this 10 times on each leg. For more intensity, go slow and do more repetitions. For less intensity, use a chair, table or counter top for support. Reduce the number of repetitions to what you’re comfortable doing.

5.) Half Moon Pose

Gently take off into Half Moon Position from Triangle Pose. Your left leg toes should point forward, with your left hand about 12 inches out in front of you. Raise your right hand and let your right heel push out through your right leg. This positioning will help keep you balanced. Stretch and breathe. Hold for 30 seconds to 1 minute for more intensity, and the place the hand that is touching your mat on your ankle. For less intensity, use a wall, sturdy chair or counter for support. If you fall, simply get up and try again. Hold Half Moon pose for 10-30 counts. Repeat on your other leg.

When you feel comfortable grab your foot and stretch some more! You can always do each leg again a few more times, should you feel ready.

6.) One Legged Chair Squats

Place your left foot on your right thigh and squat back, leading with your bottom. Do not allow your standing knee to bend beyond your toes. Hold for 10 long breaths and repeat on your other leg. For more intensity, inhale as you straighten your standing leg and exhale as you bend into squat, for a total of 5-20 times on each leg. You can go low in the squat and do more repetitions for added intensity. Use a chair, table or counter top for support if you need to and do less reps for less intensity.

7.) Eagle Pose

Stand tall. Picking up your left leg, place it over your right thigh, and then place it behind your right leg. Let your left leg twirl around your standing leg until your toes pop out on the left side of your leg. Or, you can simply keep your toes behind your leg. Try to keep your hips forward. Your left arm should then slide under your right arm and also twirls up the arm. Ultimately, both palms should look at one another when you get into this position. If you find that your body does not move that way yet, simply relax and ease into the space that feels right for you today. Wherever you find yourself is a great place to start today. Now repeat everything on your other leg and arm. Your right leg goes over left thigh, and right arm slides below and up left arm.

Enjoy! Have fun…and be blessed!

HALLELUYAH!

YOGA FOR IMPROVED DIGESTION CHALLENGE

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Have you ever had to rocket to the bathroom? Do you sometimes get so bloated your pants won’t zip up?  Are you tired of stomach pain? Do you wish you could some how tame your tummy trouble for good? Why not try a couple Yoga exercises? Maybe Yoga can help to ease your belly troubles! Many medical experts and lots of research have proved that Yoga helps with digestive disorders like IBS, Crohn’s disease, Colitis, acid reflux, gas and bloating.  That is why I have designed this Yoga Segment with that in mind!

For this Yoga Segment, I have included the easiest and most beneficial Yoga exercises for improving your digestion. I hope these Yoga exercises will ease your pain and suffering. Embracing a Yoga practice for yourself will ensure your digestive system be on track!

Add a bit of Heavenly peace to boost this Yoga Segment and infuse your digestion system with love!

In John 14:17 , Jesus says directly to us …

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

1.) Lying Knee To Chest

Lie down on your back. Inhale deeply, pulling your right knee into your chest. If you are able, round your back by bringing your head to your knee. Your left leg may come off the floor too if you are able. Pause and then release your leg and your breath as you slowly unravel and lie on the floor. Repeat on your left leg. Alternate 5 times on each leg. Increase the count as you get stronger to 25 times on each leg. Breath in as you pull in and exhale as you release your leg to the floor.

2.) Lying Knees To Chest or known as the” Wind Relieving Pose.”

Bring both of your knees into your chest. Raise your head to meet them if you can. Squeeze tight. Inhale and exhale long and deeply 5-10 counts. Progress up to 1-3 minutes if you are able.

3.) Easy Spinal Twist

Lie down on your back. Bend both your knees by moving your legs up. Keep your arms relaxed but out to the sides. Let your shoulders drop and melt into your mat. Gently let your knees fall to the side. Look up or let your head roll to either side. Inhale and exhale long and deeply for 5-10 counts. Repeat on your other side by coming back to the middle.

4.) Hip Lifts

Lie down on your back. Bend both knees by moving your legs up. Hold your ankles if you can. Inhale, lifting your bottom up. Exhale, releasing it down. Repeat the process 10-20 times, inhaling up and exhaling down. As you progress, increase the count.

5.) Leg Lift Prayer Hold

Find a wall and shimmy your legs up. Or raise them directly up from your hips. Place your hands in prayer position or relax them out to your sides. Inhale and exhale long and deeply for 10 counts or 1-3 minutes.

6.) Seated Spinal Twist

Sit up tall with your legs straight out in front of you. Pull your right leg into your chest. Lift your right foot over your left thigh and pull it in as close as you can with your left hand. Inhale, looking to the right side. Lift your left arm up and remember to sit up tall. Exhale and twist a bit more. Your exhales should allow you a little more room for twisting. Repeat a few more times with your breath. Repeat on your other side.

7.) Seated Forward Bend

With legs directly forward, grasp your toes. Lead with your chin and stretch out over them. Keep your back straight, but you may bend your knees. Inhale and exhale slowly for 10 counts. The longer you stretch over your legs, the more flexible you will become. You may surprise yourself at how far you may stretch! As you progress, you could try this for 1-3 minutes.

8.) Wide Angle Side Stretch

With legs directly forward, angle them out to the sides. Bend your right knee and bring it into your body. Inhale slowly, raising your right arm. Exhale slowly, folding over your left leg. Stretch! Repeat on the other side for a total 10-20 times each side. Don’t forget to inhale arms up and exhale folding over your leg.

9.) Squat Pose into Squat Pose Twist

Stand with legs hip width apart. Slowly bend your knees, squatting down to your mat. You may place a folded or rolled up towel under your heels for support. Careful with your knees. Try lowering and raising your body if this is new to you. Inhale and lower, exhale and raise your body 3-5 counts. If you are comfortable in Squat Pose, place your hands in Prayer Pose and inhale and exhale long and deeply for 5-10 counts. Progress up to 1 minute.

For more intensity, try twisting in Squat Pose. Raise your right arm and bring it behind you, letting it slide around your hips. Take your left hand and slide it around the front of your left leg. Ultimately, your hands should meet. If they do not, simply hold the Pose at the place that is a comfortable stretch for you. Then inhale and exhale long and deeply for 5-10 counts. Unravel yourself and repeat on your other side.

 

10.) Child’s Pose

Sit back on your heels and gently place your head on your mat. You can also place your head on a chair, pillow, blanket, towel, it’s your choice. Stretch your arms out in front of you. Relax and let all tension drain from your body. Inhale slowly and exhale slowly. With each exhale release your cares, worries, fears, doubts or anything else that steals your peace. Linger here for a few.

 

HALLELUYAH!