Yoga Challenges

SQUAT POSE MINI YOGA CHALLENGE ( for digestion&moving things along!)

Posted on by pennyjoliver

In my opinion, a Squat Pose is a very humble and vulnerable position to practice in the world of yoga poses.  Although it’s not pretty and it exposes places we like to keep covered, it’s jam-packed with benefits too good to miss. For starters, it aids the digestion process encouraging blood flow to our kidney and intestines. It uses gravity to stretch and strengthen our feet, ankles, legs, groin, back and inner thighs. It also has the potential to bring our pelvic floor into alignment while possibly releasing a tight lower back. But don’t forget the deep breaths to enhance all the benefits our cute little “Squat Pose” can bring. Have gas, bloating or need some help in moving things along? Take a squat for relief!

What Squat Pose reveals to me as I step off the mat? It reminds me that there is strength in being humble and power in being vulnerable. ( Isaiah 40:29)

keep calm and squat on my friends

xxoo

Penny

REVERSE PRAYER HAND POSITION MINI CHALLENGE (Relieve upper body tension)

Posted on by pennyjoliver

For quick results practice Reverse Prayer immediately!

Start with your finger tips touching and ride those palms up your spine if you can. You may not be able to press your palms together quite yet but you will feel a stretch. The more you practice the deeper you will feel the stretch. Relax and enjoy-and don’t forget to breathe deeply as it will enhance the effects of the stretch and may even allow your reverse prayer hands to stretch up higher!

Hey! Did you know that actual praying has many health benefits all backed up by science? Check out an article I wrote a few years ago on the benefits of praying if you like.https://halleluyahyoga.com/2017/03/08/12-health-benefits-of-praying/

 

Thanks for joining me and I pray that Reverse Praying (hand position ) relieved a little tension from you!

keep calm and get in any kind of prayer position often-

xxoo

Penny

YOGA CHALLENGE FOR BUILDING UP THE WHOLE BODY

Posted on by pennyjoliver

Halleluyah Yoga was created for everyBODY by including in each class detailed instruction on ways to make each yoga position less challenging and ways in which you can progress with each pose.

Today, if your looking for a challenge that will increase flexibility while strengthening every muscle, tendon, ligament and joint from the bottom of your feet to the tops of your hips then you have clicked on the right class. Moving into and out of these positions while being mindful of your breath will enhance the effects of each position.Your parasympathetic nervous system is stimulated by your deep breathing. This provides a relaxing and restful feeling to help calm you if your feeling anxious or stressed.

As always, included in each of our challenges is how the Bible can help us live healthy lives. For example while we’re building leg strength and flexibility in this yoga workout why not also gain the strength to walk away from every situation that comes our way calm and victoriously? For God desires that His children be victorious in all encounters. He says He will give us His power when we are weak and weary (Isaiah 40:29) and He gives it at the moment we are in trouble and as we cry out to Him ( Psalm 46:1) and He wants to take care of all our anxiety too. ( 1 Peter 5:7)

Before diving into this yoga workout let’s take a moment to clear our minds of the cares and worries of our daily lives. Inhale deeply and exhale deeply. These few moments are for you to focus in on what really matters…a stress-less, strong, flexible, calm and victorious you!

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

 

1.) Forward Bend With Shoulder Stretch

  • Stand with your feet hip width for better support or together for more of a challenge.
  • Place your hands on your hips, behind your hips, or interlaced together and lifted up behind you.
  • Inhale deeply while pushing your hips forward, shoulders back, chest up and your  chin up. If possible, lift your hands as high as they will go behind you.
  • Exhale and fold forward.
  • If you are able keep your interlaced hands moving over the top of your head like the picture.
  • Repeat the process 10 times.

2.) Forward Bend Twist

  • Wherever you find yourself on your forward fold stay there. Meaning let your hands remain on your thighs, knees, calves or your toes.
  • Inhale. Then exhale, raising your right arm up. If possible, twist your head up to look at your raised hand.
  • Repeat the process raising alternating hands with breathing.
  • Shoot for 10 times each side.

 

3.) Squat Pose

  • Place your feet approximately hip width apart.
  • Lower your torso into a squat position.
  • Press your palms together with your elbows on the insides of your knees.
  • Pressing your palms together will open up your hips making them more flexible.
  • Stay here for 10 long and deep inhales and exhales.
  • When you have completed the breathing part of this exercise, lower your left arm in front of you while lifting your right arm up.
  • Inhale in the middle with both arms down and exhale as you stretch each arm up.
  • Repeat with each arm for 5-10 long and deep inhales and exhales.

 

4.) Butterfly Pose

  • Be seated with the soles of your feet pressed together.
  • Bring them closer to your body for a deeper stretch and farther out for a lesser stretch.
  • Inhale deeply, lifting your chin and arching your head back.
  • Exhale deeply, rounding your shoulders and falling forward.
  • Repeat the process 10 times and on the 10th time stay folded forward for another 10 counts of deep inhales and exhales.

5.) Extended Leg Butterfly Pose

  • Take your left foot and inhale deeply and then as you straighten it, exhale while stretching it out to your side.
  • Repeat each leg 5-10 times.

6.) Extended Leg and Hip Stretch

  • Extend your legs to each side of you in a straddle position.
  • Keep both sitting bones on your mat.
  • Stay here for 1-3 minutes. As you relax and breathe you may find you can go a little deeper in this stretch.
  • If you can try walking your hands forward and lowering your torso and head to your mat.

7.) Seated Forward Bend

  • Stretch both legs out in front of you.
  • Keep both sitting bones on your mat.
  • Inhale lifting your arms up from your sides.
  • Exhale releasing your arms and folding forward out over your legs.
  • Repeat 10 times with deep breaths.

8.) Seated Forward Bending Knee Bind

  • Bend your left knee into your torso.
  • With a big inhale sit up tall.
  • With a big exhale lean slightly forward wrapping your arm out and around your pulled in left knee.
  • Clasp your hands together if possible behind you and breathe deeply here for 10 deep breaths or for 1 minute.
  • Repeat with your right knee.

9.) Seated Extended Leg Stretch

  • Extend both your legs out in front of you.
  • Grasp your left leg anywhere, hold it while trying to straighten it.
  • Breathe for 10 counts then practice with your right leg.

10.) Lying Extended Leg Stretch

  • Lay down holding your left leg again and pull it close to your chest.
  • Extend your right leg and let it lay upon your mat or hold it up for an additional ab workout.
  • Point your toes for an added ankle stretch.
  • Repeat holding each leg for 20 seconds.
  • Continue alternating and holding each leg 10 times.
  • Doing this every day will provide serious leg flexibility!

11.) Table Top Pose

  • Sit down bringing your knees into your torso about hip width.
  • Lower your hands to the floor behind you.
  • Your fingers should point to your heels.
  • Your feet should be directly below your knees and your hands directly below your shoulders.
  • Inhale deeply, pushing your torso up through your feet and your hands.
  • Exhale deeply as you release and lower your torso back to the floor.
  • Repeat the process 10-20 times with deep breathing.

12.) Garland Pose With Eagle Arms

  • Squat on tip toes with your heels touching and your knees extended to your sides.
  • Lower your hands in front of you for support. Keep them here or…
  • If you can bend your elbows in front of you. Slide your right hand under your left elbow and continue swirling it up your left arm. If your palms meet interlace them.
  • Hold this position for 20-30 seconds with deep breathing.
  • If you fall over try again.
  • You may also practice being on tip toes til you gain more balance.
  • You may also place your heels down and try only the Eagle Arm Position.
  • Or do both!
  • Repeat the position with sliding your left hand under your right elbow.

13.) Tree Pose Reverse Prayer

  • Stand tall and hold your left foot placing it high upon your thigh.
  • Or you can also do Tree Pose with your foot on your ankle, calf, or knee.
  • Let your left knee extend to the side with each of the above positions.
  • If possible place your hands on your hips or your lower back.
  • Or let your fingertips meet behind your back, sliding your hands up as high on your back as possible.
  • Press your palms together behind you, focus on an object in front of you and breathe deeply for 10 long inhales and exhales. Then switch legs.
  • You may also press your palms together in front of you and breathe deeply.

14.) Hand /Toe Standing Leg Stretch

  • Stand tall. Hold your left leg and pull it into your chest.
  • Inhale and exhale for 10 counts.
  • If possible hold your left foot and straighten it as you extend it to the side.
  • Inhale and exhale for 10 counts.
  • Repeat the process with your right leg.

 

15.) Humble Warrior Stretch

  • Step forward with your right foot approximately 2-3 feet.
  • For more support let your feet be hip width apart.
  • If possible try to keep both heels on the same line.
  • Your forward right knee should not extend beyond your foot as you bend it.
  • Place your hands on your hips or interlace them behind your back.
  • Inhale deeply looking up while lifting your interlaced hands behind you.
  • Exhale deeply rounding forward as far as possible or into a bowing position over your forward leg.
  • Repeat inhaling up and back and exhaling and bowing forward 5 times.

 

16.) Warrior III and Toppling Tree

  • Use a chair or a wall for support as you begin practicing this position.
  • Or lower your hands one on each side of your right foot.
  • Raise your left leg up behind you. Try to keep those hips facing forward.
  • Breathe deeply for 5-10 deep breaths.
  • If possible focus on the floor while taking your hands of the floor.
  • Raise your left leg again and breathe deeply here.
  • If possible with your hands interlaced behind you lift them up while leaning forward.
  • Try to keep your standing leg straight.
  • Breathe deeply for 10 counts.
  • Practice what ever way that works for you. As you progress and build strength start to make it a little more difficult each time.

You did great! Take a moment or two to relax on your back and let all that work you did for you, work for you now. I sure hope you enjoyed this yoga workout. Remember to keep calm and yoga on!

xxoo

Penny

BRIDGE POSE-FOR BENEFITS TO FALL IN LOVE WITH

Posted on by pennyjoliver

Hello Friends!

It’s February, the month of love! Love is in the air, and certain yoga poses can help us open, stretch and strengthen our heart and chest area for health benefits you will fall in love with!

Modern day living unintentionally creates an array of health problems. Sitting hunched over at our desks for long periods of time caves our chest inward, leading to digestion problems along with neck, shoulder and back pain. This also affects our breathing, which means our circulation decreases, and our hearts and lungs don’t have a chance to work properly. We may find we have no energy and tire more often; we may even get foggy-headed due to lack of oxygen in our bodies and to our brains.

Can one little yoga pose fix all these things? It can certainly help! The best part? Yoga can be practiced by everyBODY. Each yoga pose can basically be modified to fit each person’s needs, so that every person that practices yoga can reap all of yoga’s healthy goodness.

This is Bridge Pose. Lay on your mat, or the floor, and lets get started!

1.) Place your feet at hip distance apart.

2.) Bring your heels toward your buttocks.

3.) Place your arms by your sides, with palms down.

4.) Inhale deeply; as you exhale, slowly press your feet and arms into the floor. Gradually lift your hips from the floor.

5.) Lift your hips as high as is comfortable for your lower back.

6.) Try to pull your navel to your spine to protect your lower back. Push from your heels and use your entire foot to maintain holding Bridge Pose. Keep your face and neck relaxed.

9.) After a few deep breaths, bring the backs of your arms closer together and interlace your fingers. Press the upper arms to the floor, which encourages your sternum to lift a little higher.

10.) Hold Bridge Pose for 1-3 minutes, or inhale as you lift your Bridge and exhale as you lower your Bridge for 10-20 deep inhales and exhales. Do whatever suits your needs.

10.) If you feel Bridge Pose is too strenuous, lower for a few moments and then lift again. If you lift your back off the floor even an inch or two, you are beginning at the place that is right for your body and reaping the benefits of Bridge Pose. With practice, you will be able to lift your bridge higher as you build strength.

Bridge Pose is a mild inversion which puts your heart above your head for improved circulation, building strength, and stretches ab organs, spine, chest, rib cage, back, shoulders, buttocks, and the entire leg. Practiced regularly, this pose will increase your lung capacity, improve digestion, and increase metabolism by stimulating the thyroid gland in your neck. Now that’s a yoga pose to fall in love with, don’t you think?

Thanks for joining me and have a great February!

 

BE PRESENT LIKE PETER

Posted on by pennyjoliver

 

The past is history. The future is a mystery. But this very moment is a gift- that is why they call it the present.

Holding onto the past can be so comforting. Problem is the past gets played over and over again-there’s nothing new. Life is suppose to be an adventure of growth and learning. Of stepping out of our comfort zones and into new experiences that may change and challenge us and give us new ways of thinking and new perspectives on living.

Enter Peter. The apostle who walked on water. Peter being a fisherman I’m sure experienced a lot of terrible storms out in the sea in his boat. Yet in this Bible story another storm was raging all about him and the all Jesus disciples. Peter and the disciples were afraid and clinging to the safety and comfort of their boat. Suddenly, out there on the waves they encountered a figure. Peter got up and asked, is it you Lord and if it is let me come to you? Jesus then commanded Peter to come and Peter lunged forward- up and out of the boat. By the grace and power of God, Peter walked on water!

Would you agree, Peter was probably tired of the same old clinging to the boat in the storm scenario? However, the other eleven disciples seemed to do the thing they always did in a storm, cling to what they could see. Sadly the disciples all missed the opportunity to do something amazing in their lives – but not Peter. There, in the present moment he was not concerned with the safety and security of himself or he would of never left the boat. Instead, I think Peter was dwelling in the present moment. He simply did not have time thinking victimizing thoughts of the past nor did he allow anxious overwhelming thoughts of what might or could happen in the future. He was and in person ever in the present moment, faithfully lunging forward until- But that is another story!

 

“Life is either a daring adventure, or nothing at all.” Helen Keller

I came so that they might have life and have it more abundantly! John 10:10

 

 

 

A BEGINNER YOGA CHALLENGE ( gentle yoga to help you begin a yoga practice at home)

Posted on by pennyjoliver

This gentle sequence will help you to take baby steps into the big, wide world of yoga. Even better it will help you to cultivate a yoga practice that you can do in the comfort of your own home. Halleluyah Yoga helps you customize your yoga practice with a library of  pre-set-classes designed for all levels of fitness. We have everything from stretching, to strengthening, flexing to focus, balance and stability, stamina and more. Each class also delivers healthy yoga benefits backed up by science. With mini classes as short as five minutes and longer thirty-plus minutes, you can mix and match classes to fit your needs and your time frame. We also include in most classes a little encouragement and inspiration from the Bible for confidence, peace, strength, and well-being! This is  Halleluyah Yoga.Yoga for everyBODY-beginners and beyond!

Before we get started take a moment to sit quietly to clear your mind of your daily cares and worries. Inhale and exhale deeply, focusing on these breaths for a few moments. This is a new year with new beginnings. Let us set an intention to let go of the past that tends to weigh us down and determine to start fresh, looking forward each and every new day. Let this yoga class remind us of God, the author of new beginnings, who does not look at you or I by what each of us has done or did not do in our lives but by what each of us could become.

For,”His mercies are new every morning!” Lamentations 3:23

 

 

 

1.) Cross-Legged Stretch

  • Sit cross-legged.
  • With a big inhale stretch your arms out to your sides and press your palms together in a praying posture over your head.
  • With a big exhale lower your praying palms to your heart.
  • Repeat with 10 deep inhales and exhales.

2.) Cross Legged Side Stretch

  • With a big inhale stretch your arms out to your sides and press your palms together over head.
  • With a big exhale stretch your right arm over your head and lean to the left side.
  • With a big inhale stretch your arms out to your sides then up over your head.
  • With a big exhale stretch your left arm up overhead and lean to your right side.
  • Repeat 5-10 times on each side.

 

 

3.) Cross Legged Stretch and Twist

  • Place your hands behind your head.
  • With a big inhale stretch your head back.
  • With a big exhale lower your hands and twist to your left side.
  • Repeat with hands behind your head with a big inhale and twisting to each side with a big exhale.
  • Repeat 5-10 times.
  •  Exhaling deeply will help you to go deeper in the stretch.

 

4.) Seated Forward Bend

  • Stretch both legs out in front of you.
  • Inhale stretching your arms up from your sides.
  • Meet your palms, clasping them with your index finger pointing up and stretch up.
  • With a big exhale release the hold while folding over your legs.
  • Repeat 5-10 times.

 

 

5.) Seated Leg Stretch and Twist

  • Grab your right foot with both hands and stretch it out as best you can.
  • If possible hold your right foot with your left arm and open up your right arm.
  • Breathe deeply for 5 counts.
  • Now place your right foot over your left thigh or knee or any where on your leg.
  • Hold your knee and if you can, twist to your right side.
  • Breathe deeply for 10 counts.

 

6.) Cat/Cow Warm-up 

  • Come to your hands and knees.
  • Place your knees directly below your hips.
  • Place your palms directly below your shoulders.
  • Inhale deeply rounding your back, pulling your belly in and lowering your head.
  • Exhale deeply letting your belly sink while lifting your head and stretching your chin up and back.
  • Repeat for 10 Cat/Cow warm-ups.

 

7.) Low Lunge Stretch

  • Step your right foot forward.
  • The longer your step the deeper your stretch.
  • Be sure to have your right foot directly below your right knee.
  • Breathe deeply for 5 counts.
  • Now, let your hips move backward as you bend over your forward right leg.
  • Use your hands for support.
  • Repeat lunging forward with a big inhale and then exhaling as you move backward.
  • Repeat 5-10 times.

8.) Low Lunge Stretch

  • Step forward into a lunge pose again- stay here and breathe deeply for 5-10 counts.
  • If possible, extend your arms out to your sides and up with a big inhale.
  • Repeat for 5 counts.

9.) Forward Bend

Please remember where you end up as you fold forward is your perfect place to do this pose.

  • Stand tall with your legs hip distance apart.
  • Inhale stretch your arms up from your sides.
  • Exhale, folding forward over your legs.
  • Repeat 5-10 times inhaling up and stretching and exhaling as you fold forward.

 

8.) Forward Bend into Chair Pose

  • With feet together lift your arms up as high as possible with a big inhale.
  • With a big exhale move your hips back.
  • Feel as though you are going to sit back on a chair, bending your knees and then holding this position for a moment.
  • Come back to a standing position.
  • Repeat 5 times trying to get a little lower each time.

Lay down on your back for a few moments inhaling and exhaling as deeply as you can to absorb all that healthy yoga goodness!

Try to repeat this yoga sequence three times a week for best results.

I sure hope you enjoyed this yoga class and are eager to step into the yoga world.  I invite you to try all our yoga challenges to meet all your yoga at- home needs!

If you have any questions or concerns please message me on our Halleluyahyoga FaceBook Page.

xxoo

Penny

 

 

YOGA FOR CHRISTMAS CHALLENGE ( A PRAISE SEQUENCE- FIND YOUR BLISS)

Posted on by pennyjoliver

This mini yoga sequence was created for us to release stress and gain peace during this Christmas season by getting into the true Christmas vibe…celebrating The Lord Jesus Christ!

As the count-down to Christmas approaches I don’t know about you but I can feel my stress levels rising. However, a simple 5-10 minutes of praising God can alter the course of our day leaving us refreshed, revived and strong all day long. Beware. God may fashion these few moments of praising Him into an inner and outer total body workout.

I designed this sequence using different versions of the warrior position to help us feel rooted and grounded. The hand and arm positions were chosen to lift our bodies and set our eyes toward heaven.

Although I included instructions with each position for this sequence there is no right or wrong way to do these poses. Simply let your outer movements be an expression of your inner heartfelt praise. It helps to pause at the moment you feel is the best version of the way you do that particular pose. Why not exclamation mark it with a prayer of praise!

All warrior poses will begin with your right leg forward. After you complete the entire sequence using your right leg forward switch to your left leg.

May you be filled with peace brimming over as you celebrate this most wonderful time of year!

1.) Seated Meditation

  • Take a few moments to relax and clear your mind by inhaling peace and exhaling peace!

2.) Heart Opening Warm-Up

  • Come to your knees, hip width apart.
  • Clasp your hands behind your back for an added chest, shoulder and neck stretch.
  • Or rest them on your hips.
  • Inhale as you lift your chest.
  • Exhale as you release and bow forward.
  • Repeat the process for 5-10 times.

3.) Twisted Praying Lunge Pose

  • From your knees step your right leg forward.
  • Keep your foot directly below your knee.
  • Straighten your back leg and lift your heel.
  • Place your left elbow over your forward right thigh.
  • Press both palms together.
  • Breathe deeply for 5-10 counts.
  • Move into the next position with the same foot forward.

4.) Warrior I Pose

  • Place your back heel on your mat.
  • Stretch your arms out to your sides.
  • With a big inhale slowly lift both arms up.
  • Let your palms meet overhead.
  • Stretch back, lifting your chest and chin.
  • Interlock your hands with pointed index fingers.
  • Continue a few more times with arms stretched out to your sides then lifted up in praise.
  • Move into the next position with the same foot forward.

5.) Humble Warrior

  • Clasp your hands behind your back.
  • You may also rest them upon your hips.
  • With a big inhale lift them as high as you can behind your back.
  • With a big exhale bow forward, allowing your hands to follow your head raising them as high and as forward as they will go.
  • Inhale and come up and back again.
  • Repeat 5-10 times.
  • Move into the next position with the same foot forward.

6.) Warrior I Pose

  • Stretch your arms out to the sides again as you lift them up in praise.
  • Interlock your hands with pointed index fingers.
  • Breathe deeply for 5-10 counts.
  • Same foot is forward again.

7.) Eagle Warrior

  • Bend both elbows in front of your chest.
  • Take your right hand placing it under your left elbow.
  • Continue sliding it under that elbow to the left side.
  • Continue to swirl your right arm up and around your left arm.
  • Lift your chin and stretch your head back.
  • Breathe deeply for a few counts.
  • Same foot is forward again.

8.) Warrior I Pose

  • Keep the same leg and foot position.
  • Lift your arms up from your sides.
  • Breathe deeply for 5-10 counts.
  • Same foot is forward again.

9.) Reverse Prayer Warrior

  • Place the back of both your palms on your lower back.
  • Let the tips of your fingers meet behind you.
  • Slowly turn your palms over pressing the insides of your palms together.
  • Slide them up your back as far as you can.
  • Stay here and breathe deeply for 5 counts.
  • Same foot is forward again.

10.) Warrior I Pose

  • Keep the same leg and foot position.
  • Lift your arms out to your sides.
  • Breathe deeply for 5-10 counts.

11.) Forward Bending Bow 

  • Step your right forward foot behind your left leg about one foot.
  • Bend your right knee.
  • Straighten your left leg.
  • Bow forward, inhaling and exhaling praises to the newborn King!

Now it is time to start again and complete this sequence with your left leg forward!

After you have completed all eleven positions with both your right and left leg forward lie down for a few moments allowing your body to absorb all that healthy yoga goodness from the inside out!

Go forth and have a most wonderful Christmas!

keep calm and yoga on

xxoo

Penny!

LUNGE POSE MINI CHALLENGE( GO FORWARD INTO 2019)

Posted on by pennyjoliver

Hi Friends!

This month “Yoga with Penny” features moving forward into the New Year with Lunge Pose!

In this New Year, let’s give ourselves permission to let go of whatever does not serve us. Let us dedicate these precious few moments to free ourselves from what weighs us down and holds us back. Let Lunge Pose serve as a symbol of our willingness to let go of the past and move forward into 2019.

Physically, a Lunge Pose can help us counteract the effects of desk-sitting. Sitting for long periods of time stresses our spine, hips and back. We may also notice our shoulders rounding forward and our chests caving in, which affects the way we breathe. Taking just five minutes for a few Lunge Poses (while breathing deeply) will help to revive us with energy and relieve stress. Deep breathing activates our parasympathetic nervous system, which slows our heart rate and helps us to relax. And, of course, Lunge Pose help us to build strong muscles in our legs, back and spine.

If you find Lunge Pose too challenging, simply lower your back knee to the ground. For more support, stretch your legs wider than hip distance. Try it out, and do what works for you. Yoga is also about you being good, to you!

 

Lunge Pose:

1.) Stand at hip width, bend both knees, and step your right foot forward.

2,) Keep both your hips facing forward throughout the position.

3.) Be sure your forward knee is directly over your foot.

4.) The further forward you step, the more challenging the pose becomes.

5.) Bend forward; use your hands for support, placing them on the inside of your forward leg.

6.) Keep your arms straight, relax your shoulders, soften your collar bone, and let your hips sink.

7.) Once you feel comfortable in a Lunge Pose, inhale peace and exhale your stress, breathing deeply for 10 counts.

8.) Step forward with your left foot into Lunge Pose, and breathe deeply for 5-10 counts again.

9.) Repeat moving forward in Lunge Pose on each leg a few more times.

As you work on your Lunge Pose, let it remind you to stop taking time from your life by looking in the rear view mirror. Instead, live in the present moment, fully alive, fully aware, and moving ever forward!

Thanks for Lunge Posing with me.

God Bless you as we Lunge into the next year!

xxoo

Penny

 

YOGA CHALLENGE FOR STRETCHING AND DE-STRESSING DURING THE HOLIDAYS

Posted on by pennyjoliver

Hi Friends!

Yoga on and let’s get into the Christmas vibe! This class should stretch, strengthen, energize and de-stress your mind and your body. However, if your stretched for time simply do a position or two. Every  position below includes detailed instruction with less challenging modifications and the benefits each pose.

May you be blessed with abundant peace and joy as you celebrate the true meaning of Christmas!

…and angel said, ” behold, I bring you good tidings of great joy, which shall be to all people. For unto you is born this day in the city of David a Savior, which is Christ the Lord!” (Luke 2:10-11)

This is your time to release the cares of your world and just breathe. Go ahead indulge. Being aware of this present moment will help. Sit comfortably, close your eyes and inhale peace and joy and exhale all your daily thoughts. Stretching with this mindset while breathing deeply will help to de-stress and bless you!

1.) Standing Forward Bend Stretch Variation

For a brain boost and energy buzz, perhaps this will do!

Forward bends stretch our entire back sides, relieving tension in our spine, neck and backs. While stimulating digestion they boost brain power, circulation, calms our minds and soothes our nerves. They may also act as a mild depressant. Getting merry never felt so good!

  • Stand with your feet hip width apart.
  • Place your hands on your hips or clasp them behind your back.
  • Point your left foot forward.
  • Slightly bend your right knee.
  • Fold forward over your left leg.
  • Breathe deeply for 10 counts.
  • Repeat with your right leg forward.

2.) Triangle Pose

Open relaxed hips help to relieve stress and aid digestion which Triangle Pose is known for.

Triangle Pose is a terrific hip stretching and strengthening position. It also stretches and strengthens our entire leg including our ankle joints, hamstrings and calves. It may also improve digestion, relieve stress and help with menopause symptoms.

  • Spread your feet apart approximately 2-3 feet.
  • The farther apart your feet- the more challenging the position is.
  • Let your heels stay on the same line but slightly turn your left toes toward your right ankle.
  • Turn your right leg toes directly to your right side.
  • Pull your belly in while standing up tall.
  • Extend your torso up and then over your forward right leg.
  • Gently slide your right hand down your leg, touching the floor if you can.
  • If you find it too challenging to touch the floor rest your hand on any part of your leg when you feel stretched but not uncomfortable.
  • Lift your left arm up.
  • Breathe deeply for 5-10 soothing deep breaths.

3.) Extended Side Angle

A great total body stretch that strengthens too!

Extended Side Angle Pose may relieve stiffness in our shoulders and back while strengthening and stretching our entire legs and ab muscles. While building stamina it expands our lung and chest area as well.

  • From your Triangle position, simply bend your forward right leg.
  • Extend your right arm up and over while leaning into the stretch.
  • Aim for keeping your entire torso facing forward as you stretch to the side.
  • Breathe deeply up to 10 counts.

4.) Side Angle Twist

Besides blessing us with all the Extended Side Angle Pose position benefits, adding a twist will tone our core and ab area while compressing internal stomach organs. As you release the twist, you send fresh blood to that area aiding in the release of toxins from your body.

  • Press your palms together while lifting your back heel to keep your body mobile to twist.
  • Take a deep inhale as you exhale gently twist over your forward knee.
  • You may rest your back knee on your mat for support while you twist.
  • Hold this position while breathing deeply up to 10 counts.
  • Switch legs and start Extended Side Angle with your left leg forward then do the twist!

5.) Star Pose Forward Bending Stretch

Like it’s sister Forward Bend, the Star Pose with a bend forward stimulates circulation to our brains increasing our energy, calming our minds and soothing our nervous systems. It aids in digestion and stretches and strengthens our entire legs and core. Stretching our arms out first, then down, engages our abs and strengthens our backs, shoulders, neck and spine!

You can also put a chair in front of you to rest your hands on if you can’t quite make it to the floor yet!

  • With both toes facing forward extend your legs to the sides.
  • The wider the position the more challenging it will become.
  • Keep both legs straight and clasp your fingers with pointed index fingers pressed together.
  • Inhale and stretch up with both arms and exhale slowly folding forward.
  • Rest your hands on the back of a chair or a wall.
  • OR continue to fold downward, resting your hands on your mat.
  • Repeat the stretch up with a deep inhale and the fold forward with a deep exhale.
  • Aim for 10 stretches up and 10 stretches folding forward.

6.) Star Pose Twist

The twisting action stimulates digestion while providing a great total body stretch!

  • Your hands may rest on a chair for support here or a yoga block.
  • Lower each hand while stretching the other hand up.
  • Aim for 10 stretches with each arm for a total of 20.

7.) Star Pose Leg Stretch

This extra stretch to the side will increase flexibility to your legs and improve the range of motion in your hip area.

  • Your hands may rest on a chair or yoga block here also.
  • Walk your hands over to your right leg.
  • Aim to touch your head to your knee.
  • Breathe deeply for 5-10 counts.
  • Switch legs.
  • Repeat a few more times with each leg.

8.) Star Pose Stretch

Adding a little weight to your upper arms, neck and shoulder area helps with fighting arthritis and osteoporosis while deepening your leg and hip stretch!

  • Your hands may rest on a chair or yoga block here as well.
  • Lower to your elbows and press your palms together.
  • Continue stretching those legs by sliding them out just a bit.
  • Continue stretching while breathing deeply for 10 counts.
  • Repeat a few more times.

9.) Tip Toe Squat With Eagle Arms

Can you hear them? Your ankles, feet, and toes are yelling hooray- we are being used! The Eagle position of your arms stretches your upper back and shoulder area.

  • Bring your heels together on tip toes if possible.
  • Extend your knees out to your sides.
  • Bend both elbows out in front of you.
  • Take your right hand and place it below your left elbow.
  • Now, swirl your right arm around your left arm.
  • When your palms meet clasp your fingers. If they do not meet keep them where they are and breathe deeply up to 10 counts.
  • Keeping both arms directly in the middle center of your torso helps in swirling them up.
  • You do not have to raise your heels the whole time. Lower and lift them if your just starting out!

10.) Tip Toe Extended Leg Squat Stretch

  • Extend your right leg out to the side.
  • Stay on your tip toes if possible.
  • If possible stretch over your extended right leg.
  • Place your hand on your mat for support.
  • Breathe deeply up to 10 counts.
  • Now stretch the other way, over your left bent leg and breathe deeply up to 10 counts.
  • Now repeat the process extending your left leg to the side.

AGAIN! Tip Toe Squat With Eagle Arms

I had really bad feet nine years ago as I was just getting into yoga. Today my feet feel fine!

  • Back to a Tip Toe Squat again.
  • Breathe deeply for 5-10 deep breaths.

11.) Butterfly Stretch

  • Sit down on your mat and place the soles of your feet together.
  • Pulling your feet in closer to your torso will give you a more challenging stretch.
  • Extending your feet forward will ease the difficulty.
  • Lift up with a big inhale while gently pressing your chest forward.
  • Exhale slowly folding forward.
  • Repeat 10 more times-then remain folded forward for another 10 counts.

 12.) Seated Spinal Twisting Prayer Pose

  • Place your right foot over your bent left knee.
  • Try to pull both feet towards your torso for a deeper stretch.
  • Now wrap your arms around your knee.
  • Press your palms together and breathe deeply up to ten counts.
  • Next, say a prayer if you like!
  • Switch legs and repeat!

Thanks for joining me!

Stay merry and bright!

xxoo

Penny

FISH POSE MINI CHALLENGE (boost your metabolism)

Posted on by pennyjoliver

I welcome you to the all inclusive” Fish Pose.” Practiced on a regular basis it can provide you with a host of heavenly benefits!

One of the most effective benefits of Fish Pose is that it can improve our thyroid function. Our thyroid gland is responsible for the health and function of our metabolism. Our metabolism is responsible for converting food to energy which affects every cell in our body.  Practiced regularly, this pose can also boost oxygen and blood flow to our lungs, improving overall circulation. It can also help to fight respiratory ailments while increasing our lung capacity.

Why not dim the lights and try Fish Pose before bed with deep breathing?  It may aid you in a restful night’s sleep!

To begin, sit with your legs extended in front of you.

Place your hands on your mat behind you with your fingers tucked under or at your sides.

Lower your elbows to your mat and lean backward.

Align your shoulders with your elbows.

Gently drop your head back as far as it feels comfortable with the aim of touching the crown of your head to your mat.

Keep your chest lifted and open-imagine a string pulling it up.

Keep your throat soft and ensure that your head is comfortable.

Breathe deeply for 5-10 counts.

Slowly and gently come out of it.

Repeat the process a few more times.

When you have completed Fish Pose a few times lie down and relax to absorb all the wonderful benefits of this amazing pose.

Fish Pose will also strengthen your upper back, neck, and spine, and it can relieve tension in your neck and shoulders too. You may also experience a throat, chest, ab, hip, and neck stretch. It is also said that if you perform this pose in water, you will be able to float like a fish!

Thanks for joining me…

may peace always be with you!

xxoo

Penny!