Yoga Challenges

LEG STRENGTH

Posted on by pennyjoliver

A short and sweet Mini Yoga Challenge for your legs!

Start off with a chair or wall in front of you to grab if in need of support for all four positions below!

Top Left Picture:

  • Stand with your feet directly below your hips.
  • Feet firmly planted on the ground.
  • With a big inhale extend both arms out to your sides.
  • Stretch & reach arms over head.
  • Then exhale & come down.
  • Repeat 10 times.
  • Really try to stretch upward from your hips pulling in your stomach too.
  • Lean back with your head & arms if your feeling stable.

Top Right Picture:

  • Stand with your feet directly below your hips.
  • Continue  like the Top Left Picture.
  • Once your arms are stretched up, release your right arm and stretch to your right side.
  • Remember to pull up and then over your hips.
  • Keep both legs straight if possible.
  • Bend your knees slightly if you need stability.
  • Repeat stretching alternately to each side for 10 times.
  • Inhale deeply when both arms are over head.
  • Exhale slowly as you lean and stretch to each side.

 

Squat Pose or Lower Left Bottom:

  • From standing hip width on your feet start to bend both legs to the sides.
  • Press both palms together and lower your torso.
  • Continue to hold onto your chair or wall and breathe deeply for 10 counts.
  • If possible, position both elbows inside of your knees and also breathe deeply here.
  • For an added leg strengthener slowly rise and lower your torso a few times, inhaling as you rise and exhaling as you lower.

Tree Pose:

  • Stand hip width holding onto your chair or wall.
  • Ensure both your hips are evenly facing forward.
  • Pick up your left foot and position it on your right ankle.
  • Let your left leg naturally extend out to the side.
  • If possible, slide you foot up your leg with your inner thigh as the goal.
  • Wherever you find your foot is your perfect place.
  • Hold your Tree Pose and breathe deeply for 10 counts.

For an added shoulder, arm, wrist, elbow and upper back stretch meet the tips of your fingers behind your back and slide them up your back as far up as possible. Stay and breathe deeply!

Practicing this Mini Leg Strengthening Challenge a few times a week will improve results!

keep calm and build those legs up!

xxoo

penny

 

BOW POSE MINI CHALLENGE FOR MEN& WOMEN

Posted on by pennyjoliver

Yoga contributes relief and healing to many ailments and diseases. Yoga may also contribute to healthier breasts. Although women can benefit, men can also enjoy the energizing and stretching effects of the “Bow Pose!”

I enjoy practicing Bow Pose for the heart and chest stretch. When we stretch our chests we aid our lungs in expanding and thus working more efficiently as they circulate oxygen throughout our bodies more efficiently. More oxygen into our bodies promotes better blood circulation which effects all areas of our bodies, including our Lymphatic System. The Lymphatic System is responsible for gathering and circulating toxins out of our body. It has no pump and relies on muscle movement and breathing to help it work.

According to http://breastcancer.org there are clusters of lymph nodes under our arms, in our necks, as well as more nodes located across our chest, stomach and pelvis. Bow Pose is one little pose that will stretch it all!

Begin Bow Pose by lying on your stomach and then see if you can grab a foot. Start with one hand and then try both.

Now continue the stretch holding your other foot with one or two hands. In each position grab a few deep breaths. If your feeling it, try holding both feet. Give yourself as many deep breaths as possible here!

Remember that everyone starts somewhere. Even the slightest stretch in a Bow Pose will do your body good. With regular practice you will get stronger and begin to see results. You may not even be able to go a day with out a “Bow Pose” like me!

Thanks for joining me!

keep calm and yoga on

xxoo penny

WARRIOR THREE MINI CHALLENGE

Posted on by pennyjoliver

Hi! Welcome to the building up of leg, ankle, foot, knee and core strength!

All Yoga Warrior Poses are my favorite poses to practice because once we establish a firm foundation we are free to let go and have some fun. Like a real life warrior they also command total concentration, perseverance, patience and complete moment-to- moment focus and determination.

In my karate years I grew fascinated with the mind/body connection. It’s when we become one with the pose or strike. It’s when our mind is so fully committed to the task at hand that our body simply flows in movement to fulfill our mind’s desire. Warrior III Pose also commands us to think about nothing more than the immediate task at hand of balancing on one leg!

Of course we will need to focus on the task at hand in our Warrior III Pose. We will have enough to do to hold our leg up and balance on one foot!

Directions:

  • Stand hip width.
  • Start with the leg that feels the strongest.
  • Bend slightly forward.
  • Lift your leg up behind you and keep on bending and lifting.

Tips:

  • Ensure you bend forward with both hips equally facing forward.
  • Use a wall, chair, or table for support.
  • Focus your eyes on an object in front of you.
  • Lift and lower your leg even slightly a few times to help you build leg strength.
  • Hold the leg up as long as you possibly can and breathe deeply will help to steady your mind and your body.
  • Repeat on your other leg!

It is best to practice your Warrior III everyday to build up leg strength and to benefit from all it’s healthy yoga goodness!

keep calm and yoga on!

THE PRAYING WARRIOR II POSE

Posted on by pennyjoliver

Hi! Welcome to “Yoga with Penny!”

What’s fun about Yoga is that you can mix and match arm, head and leg positions with body positions and personalize each of our poses. It is also nourishing to body, soul and mind to combine yoga and mediation in a posture. For the benefit of both, this month,  I invite you to be a “Praying Warrior!”

There are four main Warrior Poses practiced in yoga which are Warrior I, Warrior II, Warrior III and Peaceful Warrior. All Warriors Poses are useful in building focus, confidence, stamina, strength, balance and flexibility. Today will we practice the Warrior II and add the pressing of our palms together into what looks like a praying position. As we move into our Warrior II Pose try to concentrate on good things. Close your eyes and pray if you like. Take in deep nourishing inhales and determine to exhale out any tensions or stresses that you may be experiencing. This will help induce a state of relaxation. Our bodies can then rejuvenate, rest and heal. Warrior Poses help us to stand tall, firm, confident, and calm physically. They can also teach us to respond rather than react to life’s little unexpected circumstances and situations that everyday life might bring.

 

To begin:

  • Step to the side with your right foot approximately 3-4 feet.
  • Ensure your toes and knee also point to the side.
  • Ensure both of your hips face forward.
  • Turn your left foot slightly inward, keeping your leg as straight as possible.
  • Now you can bend your forward knee.
  • Ensure that your knee does not exceed beyond your toes.
  • Stretch both of your arms out to the sides.
  • Keep your neck long, back straight and your shoulders pressed down.
  • Now bring both palms in and press them together in a prayer position.
  • Inhale and exhale deeply.
  • Close your eyes.
  • Listen to the needs of your body.
  • Send up a prayer.

I hope you experience all the benefits of a Praying Warrior so that you can keep calm and yoga on!

See you next month!

Penny

For more yoga I invite you to visit my website @halleluyahyoga,com

WRIST HAND AND ARM MINI YOGA CHALLENGE

Posted on by pennyjoliver

Hi and welcome to this Wrist, Hand and Arm, Mini Yoga Challenge!

As we grow older, every decade we live we loose 3-5% muscle mass. Most men will loose 30% over their life time. What can we do to maintain or prevent muscle loss? Exercise of course. While all exercise is great, studies show that yoga is a very beneficial in not only building and maintaining muscle mass but reducing the effects of stress from every day living as well as aging. Since stress is linked to the six leading causes of death, yoga can be a terrific anti-aging elixir in maintaining our muscles for life and for aging well!

Begin by sitting quietly and take a few deep breaths. Inhale peace and release your cares worries fears and doubts in your exhales. Stay as long as you wish. This is your time to be good to yourself. You deserve a few moments of self love! How else will you love your neighbor as yourself, if you first don’t love yourself?

Relax and let go. You know that God has got your back! What else is there to worry about?

If God is for us…who can be against us? Romans 8:31

1.) Cat/Cow Stretch

  • Start with your palms directly below shoulders and knees directly below hips.
  • Slowly tuck your chin and round your back while inhaling pulling your stomach in.
  • Then
  • Slowly look up arching your back and letting your stomach sink as you slowly exhale.
  • Repeat the Cat with a deep inhale and then the Cow with a deep exhale for 10 counts each position.

2.) Wrist Stretch One

  • Pick up your hands and face your fingers to the sides.
  • Move around a bit stretching both wrists.

3.) Wrist Stretch 2

  • Place your fingers so they look at your knees.
  • Move around a bit and stretch them.

4.) Wrist Stretch 3

  • Make fists and position your fingers so you could look at them.
  • Press lightly until you feel a stretch.
  • Hold the stretch for a bit.

5.) Tiger Stretch

  • Position your body so that hands are below your shoulders and your knees are below your hips.
  • Spread your palms wide.
  • Gently lift your right leg up behind you.
  • Try to keep both your hips equally facing forward.
  • Lower and lift your leg 5-10 times.
  • Now switch legs.

6.) Plank

  • Start with both your knees on the mat.
  • Try curling your toes under and lift your hips.
  • Breathe deeply for 10 counts to a minute.
  • Stay on your knees if it feels too challenging and breathe deeply here for 10 counts up to a minute.
  • Ensure your palms are spread wide and directly below your shoulders.

7.) Running Planks

  • Try this when you can hold a Plank for a few breaths.
  • Simply bring a knee to your chest then alternate legs like you are running.
  • If you can, challenge yourself and do 10 or more each leg.

8.) Downward Dog

  • Start with your hands directly below your shoulders and knees directly below your hips.
  • Curl your toes under and then lift your hips.
  • Lower and lift your hips a few times.
  • Practice regularly and you will be building strong arms, shoulders, wrists and back.
  • If you find you cannot lift your hips right away simply keep trying a little bit everyday and soon one day, it may happen!

9.) Table Top Pose

  • Sit with your knees bent and feet on your mat.
  • Position your hands behind your hips.
  • Gently lift your hips.
  • Ensure your hands are directly below your shoulders.
  • Arch your head back.
  • Inhale as you lift and exhale as you lower a few times.
  • Then hold and breathe for 10 deep breaths.
  • If you find Table Top to be challenging at first, simply continue to lift and lower your hips because you are still building arm strength even with the tiniest lift!

10.) Tricep Dips

  • Once you can hold a Table Top position, simply lower and lift your hips, bending your elbows as you lower and then straightening them as you come up!
  • Shoot for 10-20 repetitions but…2 or 3 to start out as well as being able to do 50 reps is awesome!

11.) Body Hug

  • Lie on your mat, bring your knees in, wrap your arms around your knees and give your body a great big hug!

I hope you enjoyed giving your body the gift of yoga!

keep calm and yoga on!

xxoo penny

 

THE SIMPLE PRAYING TREE POSE

Posted on by pennyjoliver

Welcome to “Yoga with Penny.” This month I present to you the simple yet elegant, Praying Tree Pose!

Although this position is a very basic yoga position, a Praying Tree Pose offers an array of vibrant healthy benefits. Best of all it is a yoga position that can easily be approached and when you are ready it can progress into a very challenging position. Where ever you may find yourself in this pose you will be continually strengthening your feet, ankles, calves, knees, thighs, hips, spine and core. With simple props like a chair, table or a wall that you can use for support, even beginners will be building a firm foundation while improving balance and coordination and focus too.

Tree Pose Directions:

  • Stand with your feet hip width apart and your feet firmly on your mat with your toes spread wide.
  • Find an object or piece of a wall directly in front of you to focus on.
  • Place your hands on your hips.
  • Lift your left foot and place it on your right ankle.
  • Stay here and balance, breathing deeply for three counts.
  • Now if possible, lift your foot up your leg as high as possible.
  • Let your knee extend out to the side like a branch.
  • Press your palms together at your heart center and breathe deeply for ten counts.
  • Send up a prayer of thanks if you like.
  • Remember to make a tree with your other leg.
  • While balancing, ensure your shoulders and hips face forward equally.
  • Also ensure your shoulders are pressed down and your is chin up.
  • Try to maintain a straight back as much as possible.
  • If you fall over simply get back up.
  • Remember that you can always hold onto a wall, chair or table for support.

Being a “Tree” also boosts our brain power. Our feet contain thousands of nerve endings that send signals to our brain. Balancing on one leg creates new neural pathways that establish stability for balancing on one leg.

A Praying Tree is good for our heart. Sending up prayers to Heaven helps to regulate our heartbeat by allowing it to be less stressed. Less stress helps our bodies to heal faster and gives us hope which naturally relieves stress. Since stress is linked to the six leading causes of death it is worth the effort!

I hope you enjoyed being a “Tree” with me and that you practice this position everyday to maintain good balance, stability, strength and a happy hopeful heart!

Penny!

 

MINI ENERGIZING YOGA CHALLENGE

Posted on by pennyjoliver

Hi friends! I invite you to stretch with me in this energizing mini yoga challenge. Pull up a chair, grab a towel or pillow and you can begin right where you are!

This mini challenge will energize, yet relax you with the heart and lung stretching and strengthening. Breathing deeply through out each exercise supplies your cells with fresh oxygen which transforms into energy. Of course, any yoga position that involves our backs is wise to take it slow and gently. You will find that this yoga challenge starts slow and progresses with you!

Below are simpler yoga exercises to begin with, which then progresses into more challenging positions. Start and see where they each one takes you!

 

1.) Sitting on Legs

  • Sit on your legs then close your eyes.
  • Take a moment to inhale and exhale as deeply as you can up to 10 counts.
  • Flood your body and every cell with deep energizing life giving breaths.
  • It’s the perfect opportunity to release your cares, worries, fears and doubts to the One that is willing and can handle them.
  • Stay in this position as long as you like.

2.) Cat Stretch 

  • Lean forward, arms out in front of you onto both your wrists and knees.
  • Ensure your shoulders are directly above your palms.
  • Ensure your hips are directly above your knees.
  • With a deep breath drop your chin, round your shoulders and pull your navel in as much as you are able.
  • Onto your Cow Stretch below.

3.) Cow Stretch

  • From your Cat Stretch, lower your stomach and arch your back by lifting your chin.
  • Continue stretching your chin up.
  • Repeat the Cat Stretch with a big inhale then repeat the Cow Stretch with a big exhale.
  • Continue for 10-20 Cat into Cow Stretches.

4.) Knee to Child Pose Stretch 

  • Come up onto your knees.
  • Place your hands on your hips or behind your back.
  • If possible, interlock your fingers behind your back, lift your chin and lift your hands up behind you with a big inhale.
  • With a big exhale round your shoulders forward and slowly lean forward onto your mat.
  • Use your hands to help lower your body or place a pillow there for support.
  • If possible, continue stretching your hands up as high as they will go while your head rests on your pillow or your mat.
  • Continue this exercise with the deep breaths for 5-10 counts going up and down on your knees.

5.) Half Camel Stretch 

  • Come to your knees.
  • Ensure your knees are hip width.
  • Place a chair before you for more support to hold onto.
  • Curl your toes under for more support.
  • Place both hands on your chair for support.
  • If you are able, lift both arms up, leaning back slightly.
  • Stay which ever position that is comfortable and breath deeply up to 10 counts.
  • If possible lower a hand back behind you. Place it on your heel if you can.
  • Now breathe deeply up to 10 counts if you can.
  • Be gentle with yourself and move slowly while coming out of this stretch.


6.) Full Camel Stretch

  • Approach this Stretch once you have completed the Half Camel Stretch with no problems or discomfort.
  • Use the chair in front of you for support to feel if you are ready to lean back onto your heels.
  • If you feel ready, slowly place one hand and then the other.
  • If possible, breathe deeply for 3-5 breaths and up to 10 deep breaths if your feeling good stretching back.

7.) Child’s Pose Stretch

  • Once you come up from your Camel Stretch round forward onto the mat or your pillow.
  • Rest your hands stretched out in front of you.
  • Breathe deeply for 10 long counts.

8.) Seated Forward Bending Stretch

  • Bending forward compliments the Camel arching so it is wise to end this mini challenge this way!
  • Sit with your legs stretched out in front of you.
  • Lean forward where you feel a good stretch with no discomfort.
  • Breathe deeply for 10 counts.

Lay back on your mat absorbing all that healthy yoga goodness you infused into your body!

keep calm and yoga on!

FORWARD BENDING STRETCH MINI CHALLENGE

Posted on by pennyjoliver

Forward Bend. A luxurious full body stretch that’s easy to practice and you don’t have to be a stretchy gumby person to reap it’s rewards.

I realize that most people think that they cannot get their head to their knees so why bother trying, right? I’m here to let you know that even your slightest effort of this forward bending stretch will be beneficial to your body. With deep breathing and holding the stretch you will automatically send fresh, energizing oxygen to every cell which will relax your muscles and your body will then allow you to go deeper into the stretch. If you complete this exercise a few times a week you will notice you can stretch even farther. If you remember the breathing portion of the exercise you will feel energized yet more relaxed when you finish. Let’s take it gently. I am here to help you. Before we begin, please read the tips below.

If you feel you need more support, bend your knees and place your arms under your knees.

You may also use a pillow or a rolled up towel to place under your knees.

As you lower your arms, place them on your legs at the place that gently stretches you and is most comfortable for you to hold for a few deep breaths.

You can also use a wall for your back if you need more support.

Each time you practice this stretch, try to stretch a little farther.

The longer you hold the stretch may prove that you can go farther. It does to me every time I am patient enough to try. And of course if I want to stretch farther I have to practice everyday and be patient with my body so that it can release and I am not the most patient with myself as I would like to be!

I hope you enjoy this mini exercise for health and wellness. Remember it’s progress that matters and not perfection!

Always keep calm and yoga on!

Bending forward is especially soothing if you are experiencing a mild back ache, tired legs, indigestion or perhaps you need to move things along-if you know what I mean. You may find that the longer you hold the stretch the deeper your body will allow you to stretch. Being patient in this stretch may surprise you. For you may soon find a releasing or letting go of your leg muscles which fascinates me every time as I am not the most patient of yogi’s. The action of stretching forward is always an incredible reminder to let go what is behind you so that you can lean forward, stretching into the invincible future with God!

Praise God Do Yoga!

Posted on by pennyjoliver

What better way to start our day than praising, praying, moving, stretching, breathing and focusing on what is really important. This mini-yoga challenge will do it all and more… including less challenging and more challenging ways to get our yoga praise on!

Perhaps, you don’t know where to start …start in the Psalms!

The Psalms is know as the Book of Praises for the Book records more verses of praise than any other book of the Bible and in almost every Psalm there is at least one note of praise. Since God tells us to give Him thanks in everything, ( 1 Thessalonians 5:18 ) it can be only fitting that not only our praise but our thanks to God is also a form of worship as well. In fact everything we do can become an act of worship not just yoga. The choice is up to us.

So whether you eat or drink or whatever you do, do it all for the glory of God! 1 Corinthians 10:30

It’s amazing that when we take the time to praise Him we are automatically blessed back in ways that will astound us, just read a few Psalms! Below are a few good reasons to praise God.

To praise God is to put our focus on Him and not our problems, worries, care, and doubts. Which then shrinks our perspective on all our earthly concerns and magnifies the greatness of God’s power in overcoming them. This helps us to trust God more and grow our faith.

To praise God is to seriously humble ourselves. When we acknowledge that we are not strong enough and cannot do it alone, our pride and ego is eliminated and we gain a healthy self-image based on God’s view of us. This also may strengthen us  against temptation.

To praise God is also to reveal our devotion to Him. When He has first priority in our life, we easily honor, worship and thank Him for everything. Gratitude then becomes a habit and a response to the little and all the big things that pop into our lives.

To praise God is to be blessed with almost instant joy! For discouragement, anxiety, depression, down in the dumps kind of emotions cannot thrive in a heart full of joy! However, we are not talking about earthly joy, but heavenly joy!

  • Please take a moment to breathe deeply before you begin. Concentrate on your breath to ease your tensions and your stress. When you feel ready simply begin.

 

A Forward Bend with our fingers interlocked opens up our heart and chest area. An open heart is ready and able to receive the love of God!

…above all fear the Lord and worship Him faithfully with all your heart. (1 Samuel 12:24)

1.) Forward Bending Stretch

  • Stand hip width.
  • Place your hands on your hips, back, or interlock your fingers behind your back.
  • With a big inhale lift your hands behind you and look to Heaven.
  • With a big exhale bow forward in gratitude.
  • Repeat the process 5-10 times.

 

Sitting back in your invisible chair is like faith!

…faith is being certain of what we do not see. (Hebrew’s 11:1)

2.) Chair Pose/Twist

  • Place your feet hip width apart for more support or together for more of a challenge.
  • With a big inhale slowly extend your arms to the sides and sweep them up to Heaven.
  • With a big exhale slowly bend your knees sitting back into your invisible chair.
  • Keep your knees behind your feet for safety.
  • Hold your Chair Pose for 5-10 deep breaths.
  • Then, stand up bringing your hands together in a praying position at your heart.
  • Inhale deeply.
  • Then exhale as you sit back in your chair.
  • Inhale again and then exhale while placing your left elbow over your right thigh or knee.
  • Stand up and then repeat the process with right elbow over left knee or thigh.
  • (Try to remember to inhale in the middle then exhale and twist. This will give you more twisting room.)

 

Star Pose into Warrior II Pose…a knight in shining armor!

Let your light shine clothed in the glorious full armor of God. (Ephesians 6:10-20)

3.) Star Pose into Warrior II

  • Stand tall.
  • Bend both knees.
  • Gently walk each foot out to your sides.
  • Find a comfortable distance between both legs and straighten them.
  • Ensure both toes are facing forward.
  • With a big slow long inhale, extend both arms out and up.
  • Interlock your fingers and look up.
  • With a big, long, slow exhale, lower your arms while ensuring they are extended out from your shoulders.
  • Then, point your left toes to the side and bend your left leg.
  • Ensure your bent knee is directly above your foot.
  • Slightly turn your back toes in.
  • Repeat the process from inhaling in Star Pose to exhaling in Warrior II, 10 times or more.

 

Warrior Pose with a prayer for strength that will lift your soul so you can zero in on what is important with lazer-like focus, just like an eagle in your eagle arms!

Focus on the Prize! Hebrews 12:1-3

4.) Warrior I Pose with Eagle Arms

  • Take a step forward with your right leg from your Warrior II Pose.
  • Ensure your hips are both facing forward equally.
  • Bend that forward right knee ensuring it stays directly above your foot.
  • For an added leg, foot and ankle stretch, lift your heel.
  • Now, stretch your arms out. Bend your elbows with both palms facing you.
  • Slide your left palm under your right elbow. Then try to wrap your left arm around your right arm.
  • Where ever you find your arms is your perfect place for now.
  • If possible clasp them or interlock your fingers like the picture above.
  • Now lift them both up and lift your chin, focus on the prize!
  • Breathe deeply for 10 long, slow, and generous breaths.

 

 

Drop a knee and bow your head!

Humble yourselves before the Lord and He will lift you up! James 4:10

5.) Low Lunge Stretch

  • Bend both knees to your mat.
  • Extend tour right leg forward.
  • Bow your head to your knee like the first picture.
  • Take three long, deep, and slow breaths.
  • Now, bend your right knee and lean forward into it as best as you can like picture two.
  • Take three deep breaths again.
  • Repeat on the same right leg forward, extended and straight and a bow to your knee and then bending that knee leaning forward into a Lunge Pose. Be as a back and forth wave for 5 more times.
  • With right leg still forward tand leaning into your Low Lunge, try to extend your arms out to the sides with a huge inhale.
  • Lift them up and press both palms together over head and then breathe deeply and send up a prayer of praise!
  • Now you may repeat the entire process using your other leg!

I sure hope you enjoyed this praise and worship, mini -yoga -stretching -workout!

Getting our praise on is a glorious way to start any day!

Halleluyah everyBODY!

YOGA FOR BETTER DIGESTION

Posted on by pennyjoliver

Hi Friends!

It’s inevitable, from time to time I know we have all suffered from digestive distress. Approximately 10 million people each year visit the Emergency room due to abdominal pain. And in 2017 the US spent 1.3 billion dollars on (OTC) laxatives according to Statista, a statistic and study company.

Did you know that you can ease some of the symptoms and encourage good digestion just by doing a few yoga postures with deep breathing? Doing yoga on a regular basis may even eliminate all your digestive issues. Why not try a few postures right now?

I have created an easy and short digestion sequence just for you. Join me on the beautiful shore of Half Moon Cay, Bahamas and let’s get started!

Take a few moments before we start to ease you mind. Knowing that God loves you deeply beyond your human comprehension may help you to relax. Because you are divinely loved, He desires to give you divine rest. It is yours at this precise moment and anytime you need it in the future. The only requirement?

Come to me and I will give you rest.

Matthew 11:28

1.) Forward Bending Stretch is a blood-flowing, brain-boosting yoga pose that lengthens and compresses the digestive tract, stimulating digestion.

  • Stand with your feet hip width.
  • Inhale, stretching your arms up overhead.
  • Exhale, folding forward.
  • Repeat inhaling up and exhaling over 5-8 times.
  • Only fold over as far as you can. If this is too difficult, you may fold over and use a chair/table for support.

2.) Standing Side Stretch 

  • Your feet should hip width.
  • Inhale deeply, with your arms stretched over head.
  • Exhale deeply as you stretch over your right side.
  • Repeat the process 3-5 times each side, inhaling with both arms overhead and exhaling as you stretch to each side.

3.) Squat Pose (and Twist) uses gravity to stretch and strengthen your groin and inner thighs. It also encourages blood flow to your kidneys and intestines encouraging digestion, and brings alignment to your pelvic floor. You may find it will release a tight lower back!

  • Stand with your feet a little wider than hip width apart.
  • Slightly turn your feet out.
  • Slowly bend your knees, lowering yourself as far down as you can.
  • If you find this challenging, place a rolled up towel or yoga blocks underneath your heels before you squat.
  • Once you are in a comfortable position, press your palms together in front of you.
  • Breathe deeply for 5-10 slow and deep breaths.
  • If you lower your left arm in front of you with a big inhale and then twist to the right with a big exhale, you will increase the benefits of the stretch.
  • Repeat the process with your right arm lowered in front of you, left arm up.
  • Repeat each side 5-10 times.

4.) Cat/Cow Poses massage your inner organs as you lengthen the intestines. According to Yoga Journal, this movement helps bring fresh blood to the epithelial cells responsible for efficient stomach function.

  • Go onto your hands and knees; be sure that your palms are directly below your shoulders.
  • Your knees are directly below hips.
  • Inhale slowly, lifting your chin and gently arching your back.
  • Exhale slowly, tucking your chin, rounding your shoulders, and pulling your stomach in as far as you can.
  • Repeat the process 10 times, inhaling up and exhaling down with deep breaths.

5.) Seated Forward Bends relieve constipation, bloating and flatulence by massaging the organs responsible for these functions.

  • Extend your legs straight in front of you.
  • Keep both of your sitting bones equally on the mat.
  • Inhale, stretching up with arms overhead.
  • Exhale, slowly folding forward.
  • Repeat the process for 10 inhales and exhales.
  • On your last fold forward, stay there and breathe slowly for another 10 long deep breaths.
  • You may bend your legs if it’s too difficult to keep them straight.

6.) Seated Spinal Twist helps digestion by improving liver and pancreas function.

  • With both legs extended forward, pick up your left leg up.
  • Hold the position, breathing deeply for 3 counts.
  • If you are able, place that leg over your right extended leg.
  • Placing your foot on top of your other leg is fine, and over the knee area is good too! Do what you can!
  • Once you have found a position you can do, inhale and lift your chest up. Press your shoulders down and lengthen your neck and spine. Then, with a big exhale, twist the the left side.
  • Breathe deeply for 5-10 counts and switch sides.

7.) Legs Up A Wall is intended as a deeply restorative pose. With deep breathing, you will ignite the rest and relax response of the body. This allows your body a chance to heal and repair, flooding your body with serotonin and putting you into a calm state of mind.

  • Find a wall to rest your legs on.
  • Let all tension go with the flow of your breath.
  • Inhale deeply, slowly, calmly and fully.
  • Exhale the same way.
  • Repeat the process for 1-3 minutes or longer if you choose.

I hope you enjoyed this stimulating, cleansing, encouraging, and restful healthy yoga sequence!

keep calm and yoga on