Yoga Challenges

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

Posted on by pennyjoliver

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

Tree Pose

Spread your toes wide on your right leg.

Focus on an object directly in front of you for.

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

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

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

Repeat the process while balancing on your left leg.

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

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

 

 

SEATED SPINAL TWIST MINI CHALLENGE (boost circulation and digestion)

Posted on by pennyjoliver

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

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

 

To begin,

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

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

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

Posted on by pennyjoliver

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

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

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

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

Philippians 4:6

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

Dear God,

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

You know every hair on my head.

You flung the stars into place.

You plan every step that I take.

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

The hand that created the stars.

The hand that created the hair on my head.

The hand that holds my future.

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

In your name I pray, Amen!

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

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

 

1.) Standing Prayer Stretch

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

2.) Goddess Prayer Pose

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

3.) Tip Toe Extended Leg Squat

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

4.) Squat Pose Variation

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

5.) Sphinx Pose with a Half Frog 

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

6.) Down Dog/ Three Legged Dog

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

7.) Warrior I With Eagle Arms

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

8.) Low Lunge Shoulder Stretch

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

9.) Lizard Pose

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

10.) Camel Pose

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

11.) Butterfly Pose into Seated Forward Fold

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

12.) Seated Twist

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

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

Halleluyah!

SPHINX POSE MINI YOGA CHALLENGE (quick total body refresher)

Posted on by pennyjoliver

Hi Friends!

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

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

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

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

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

Romans 15:13

A YOGA BEGINNER CHALLENGE TO STRETCH AND RELEASE ( De-stress, be blessed and develop peace while moving and breathing)

Posted on by pennyjoliver

This 10-15 minute yoga challenge will stretch and relax your entire body. Gentle yoga postures allow us to focus on our breath, letting go of tension in our body and minds while easing our body into movement and deeper stretching. Dedicate this practice to yourself and your well being. Relax, let go and, go with the flow…

Clear your head; sit cross-legged with your palms facing up on your knees. Inhale deeply, focusing on God’s love and peace for you. Exhale deeply; release all your cares, worries, fears, and doubts by giving them all to God. Focus on His magnificent promise:

You will keep in perfect peace those whose minds are steadfast, because they trust in you.

Isaiah 26:3

 

Remember to go slow as you ease into each position. Keep your inhales and exhales strong; exhale a few moments longer than your inhale. It will kick start your parasympathetic nervous system, helping you to relax even more.

 

When you are ready, let’s begin!

1.) Cross Legged Breathing Warm-up

  • Sit cross legged or in a comfortable pose.
  • Close your eyes.
  • Inhale deeply and exhale deeply for 10 counts.

Tip: Focus on your exhales!

2.) Cross Legged Twist

  • Inhale deeply.
  • Exhale deeply as you gently twist, looking behind you.
  • Repeat with each side 3 times for a total of 6 twists.

Tip:

  •  Your exhales will give you more room to twist.
  • It’s beneficial to keep both sitting bones on your mat.
  • Hold each knee for a deeper twist.

3.) Cross-Legged Side Stretch

  • Inhale deeply, extending your arms out to your sides.
  • Let your palms meet over your head while holding your breath.
  • Exhale deeply, leaning and stretching to your right side.
  • Inhale deeply, extending your right arm over your left side.
  • Repeat this on each side 3-5 times.

Tip:

  • Go slow and sit up tall.
  • Try to really extend your arms out and over to each side.
  • Keep your hips facing forward.
  • Keep both sitting bones on your mat.

4.) Child’s Pose

  • On your hands and knees, sit back on your heels.
  • Stretch both arms out in front of you.
  • Breathe deeply for 10 deep inhales and exhales.

Tip:

  • Go slow and be gentle as you sit back.
  • Place your head on a pillow if you must.
  • Place a small pillow or rolled up towel between your sitting bones and heels will make it easier!

5.) Cat Pose

  • Place your hands directly below your shoulders.
  • Place your knees directly below your hips.
  • Your legs and shoulders should rest at hip width.
  • Spread yourfingers wide.
  • Now begin by inhaling deeply while pulling your belly in. Round your shoulders and tuck your chin.

Tip:

  • Make the inhale long as you move into Cat Pose.
  • Keep holding your breath. When you cannot hold the pose any longer, release with a big exhale into the next pose.

6.) Cow Pose

  • Cow Pose begins as you release from Cat Pose (i.e., the opposite of Cat Pose!)
  • Exhale slowly, lifting your chin and arching your back.
  • Hold the exhale in this position.
  • Slowly inhale back into Cat Pose.
  • Then slowly exhale, releasing into Cow Pose again.
  • Repeat inhaling into Cat Pose and then releasing and exhaling into Cow Pose 10 times.

Tip:

  • Both poses are usually done together to wake up the spine!

7.) Lunge Pose

  • Step through your arms with your left foot from Cat/Cow Pose.
  • Lift your hips up.
  • Tuck your toes.
  • Keep hands directly below your shoulders.
  • Breathe deeply for 5-10 counts.
  • Repeat on the other leg for 5-10 counts.

Tip:

  • Lower your back knee to make it easier.

8.) Lunge Twist

  • Lift your left arm up from your left foot forward Lunge Pose.
  • Breathe deeply 3-5 times.
  • Repeat with your right leg forward.

Tip:

  • You may place the arm that should be raised  on your forward leg’s thigh to reduce the difficulty.

9.) Child’s Pose

  • Return to Child’s Pose (#4).
  • Breathe deeply for 5-10 long deep breaths.

9.) Bridge Pose

  • Lay on your back.
  • Bring your feet up.
  • Place your feet directly below knees.
  • Your legs should be hip width apart.
  • Your arms can be by your sides or between your feet.
  • Inhale deeply, raising your hips up.
  • Exhale deeply as you lower your hips down.
  • Repeat 5-10 times.
  • Hold your hips up while keeping a steady breath for 10 counts.

Tip:

  • Do what you can; even lifting your hips a little bit is a good start.
  • You will get stronger every time you practice.
  • For best results, try to practice this class 2-3 times per week.

I hope you enjoyed this class and I thank you for sweating with me!

LUNGE POSE MINI CHALLENGE (quick stress reliever from sitting at a desk)

Posted on by pennyjoliver

Hi Friends!

Today we will be practicing “Lunge Pose.”

Lunge Pose helps us counteract the effects of what I call “Modern Day Sitting Syndrome”!

The beauty of each yoga pose is that if you find that a pose is too challenging for you there is always an easier way to practice it. Lunge Pose is no exception. If you find it is too challenging for you, simply lower your back knee to the ground. For more support stretch your legs wider than hip distance. Try it out. Do what works for you.Yoga is about being good to yourself. This may be your first decision to be good to yourself. As you progress in your practice you may find that what you discover on your mat may spill over into your daily life. Making a decision that’s best for you while doing yoga is the first step in making your yoga practice your own.

Lunge Pose Tips:

1.) Stand hip width, bending both knees and stepping your right foot forward.

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

3.) Bending forward; use your hands for support.

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

5.) Inhale deeply all Try to let go of all thoughts, past and present Breathe deeply for 5-10 counts.

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

Sitting at a desk all day stresses our spine, hips, and back. Our chest caves in, our shoulders round forward and soon our breathing is affected too. Taking just five minutes for a few Lunge Poses with deep breathing energizes our bodies while also giving them a chance to rest and relax. Deep breathing activates our parasympathetic nervous system, which slows our heart rate and helps us relax, while lunges builds strong muscles in our legs, back, and spine.

As you work on your Lunge Pose, let it remind you to stop taking up time from your life by looking in the rear view mirror of your past life. Instead, live in the present moment, fully alive, fully aware and ready to move forward. As you go forward may you realize along the way how very much that God loves you!

May you love and be loved and may peace be with you!

see you next month!

TREE POSE MINI YOGA CHALLENGE (be rooted and grounded in love)

Posted on by pennyjoliver

Hi Friends!

I introduce you to the simple but physically challenging Tree Pose. It’s a strength building whole body pose helping us to build a firm foundation so we won’t fall over so easily in life. It greatly improves our sense of balance and coordination and remind us to keep calm, focus, breathe, and let it all go. Then we can stand tall and grounded with ease and grace for all situations in life.

 

1.) To remain stable, focus on an  object in front of you; this will provide stability.

2.) Place your left foot on your ankle. Try to gently slide your foot up higher up your leg each time you do the pose.

3.) Let your bent leg feel like a tree branch, extending out from your foot, ankle, knee and hip.

4.) Use your feet to sustain you, working all the tiny, muscles, ligaments and tendons in your feet. It’s okay to sway a little bit and even to fall. Just get back up and try again!

5.) You may place your hands on your hips the first time you do the pose. Gradually, the goal is to press your palms together in front of you, and then eventually place your hands over your head.

6.) Slow down to “tree speed”. Breathe deeply for 1-3 minutes in this pose and get refreshed.

7.) Now do Tree Pose with your right foot.

A tree a day may keep the doctor at bay!

Studies have shown that the practice of Tree Pose has positive benefits in overall balance and coordination. One 2012 study published in The Journal of Evidence-Based Complementary and Alternative Medicine looked at the health benefits of Tree Pose in seniors. They found that, even though Tree Pose is simple, it places demands on the body that can lead to improved strength and balance thus reducing falls and accidents.

Our feet contain 72,000 nerve endings which communicate with our brain giving it feedback about our body’s positioning and alignment. Standing in a Tree Pose encourages our brain to work harder finding new pathways to keep us stable and balanced on one leg.

Take the lesson of Tree Pose off the mat and into our lives we find that for true stability, balance, strength and peace, it is wise to allow love to guide us,

Living your life life rooted and grounded in the love of God.( Ephesians 3:14-21)

I hope you enjoyed acting like a tree for a few moments with me. Remember to stand tall and let love guide you where ever you may go!

 

 

WARRIOR II POSE MINI CHALLENGE (unleash your inner warrior while building outer strength)

Posted on by pennyjoliver

Hold your head high and confidently, unleashing your inner warrior as you stand in Warrior II Pose!

1.) Spread your feet approximately three to four feet apart, keeping them on the same line.

2.) Press down in all four corners of your feet, pushing into the outer edge of your back foot for stability.

3.) Keep pressing your extended arms back for a deeper stretch while extending your arms out to the sides.

4.) Gaze over your your middle finger with both palms facing down.

5.) Stand strong and breathe deeply for 10 deep breaths as you celebrate the power of the warrior!

6.) Step your back leg in for more support.

Step into Warrior II Pose. Build inner and outer strength while developing balance and stability. Cultivate grace and ease while building stamina and concentration. Stretch and strengthen your hips, legs, arms, chest, back, and feet while energizing your tired limbs. Stimulate your abdominal organs too all while improving your circulation and respiration.

Remember that God says you are MORE than a conqueror. ( Romans 8:37) Go forth and be all that He created you to be…strong, mighty, and victorious! For the Lord is with you like a “Mighty Warrior.” (Jeremiah 20:11.)

keep calm and conqueror on!

thanks for joining me and may love guide you where you may go…

 

CHAIR YOGA FOR BACK HEALTH YOGA CHALLENGE

Posted on by pennyjoliver

Yoga is for everyone!

So, let’s use a chair in this gentle, but effective yoga sequence to stretch and strengthen your back, neck, shoulders and hips. By breathing deeply, we will enhance our posture, boost our energy, and circulate fresh oxygen to all parts of our body. We will focus on elongating our exhalations which sparks our parasympathetic nervous system (responsible for slowing down our heart rates). As we move and breathe through these yoga postures, our sympathetic nervous system will also calm down, thus reducing stress and anxiety. Make yoga a part of your daily life and chill out more often while boosting your brain power. Studies show that yogis have more brain cells in the part of their brain that controls stress!

While we’re moving and breathing, let’s set an intention to think healthy too. Science tells us that every thought we think releases brain chemicals. Thinking happy joyful thoughts decreases cortisol and produces serotonin, which creates a sense of well-being. Our all-knowing God knew the cares and worries of this life would pull us down; perhaps that is why He already had a heavenly prescription for us on how to live and what to think about to stay healthy and stress-free. That is why He tells us to:

Set our minds on things above.

Colossians 3:2

Whatever is true, honest, right, noble, excellent and worthy of praise, think on these things.

Philippians 4:8

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

Isaiah 26:3

Take a moment to close your eyes and clear your mind of all thoughts but God’s amazing words. When you are ready, grab a chair, a mat and some water!

Remember to breathe steadily while moving in and out of each position. Always go at your own pace and always have fun!

1.) Arm Extension Breathing Warm-Up

  • Sit comfortably on your chair, having your feet well anchored to the ground.
  • Sit with your back erect, not leaning against the backrest.
  • Lift out of your hips, leaning slightly forward.
  • Place your hands on your thighs or press your palms together in a prayer pose.
  • Let your shoulders drop, your neck lengthen, and your face relax.
  • Go inward by closing your eyes, taking 5-10 deep breaths, and try to feel each breath.
  • When you are ready, inhale deeply, extending and lifting your arms up over your head.
  • Let your palms meet, lift your chest, and slightly arch your back. Hold this pose for a moment!
  • Exhale deeply as you release your arms to your thighs or back to prayer pose.
  • Repeat this 5-10 more times. Remember to breathe deeply, and don’t rush!

2.) Seated Pigeon Pose

  • Stay in the same sitting position described in the previous pose.
  • Begin by lifting your right leg over your left leg.
  • If you can, gently slide your right foot to lay sideways on your thigh.
  • Keep your hips squared.
  • Gently push your right knee down. If you feel pain, lift your knee up.
  • Breathe deeply here for 10 inhales and exhales.
  • Repeat with your left leg.

3.) Cat Pose/Cow Pose on Chair

  • Sit comfortably (again) with your feet anchored, back erect, leaning slightly forward and pulling up out of your hips.
  • Inhale deeply, slowly arching your head back. Keep your shoulders down, lift your chest, and relax your arms.
  • Exhale deeply, slowly lowering your head, rounding your shoulders, and pulling your stomach in.
  • Repeat for 10 deep breaths.

4.) Down Dog with Chair #1

  • Place your feet hip-width in front of your chair and lower to your knees.
  • Extend your arms forward, placing them on the seat of your chair.
  • Gently let your chest fall and feel your shoulders releasing.
  • Breathe deeply for 10 deep breaths.
  • To make it easier, you can roll up a towel. Place it between your feet and your sitting bones.

5.) Down Dog with Chair #2

  • In the same starting position as above, place your hands on the arms of your chair.
  • It’s okay if you can’t stretch your arms out; keep your hands on the seat.
  • Start the exercise on your knees for a deeper shoulder stretch and release.
  • Breathe deeply (again) for 10 counts.

6.) Down Dog with  Chair #3

  • Start at the back of your chair, with your feet together (or at hip width to make it easier).
  • Grasp the back of your chair.
  • Slowly walk your feet back while lowering your head and torso. Hold on to the chair!
  • You can make this more challenging by allowing your stomach to sink; it will create a deeper stretch. Be cautious though, since it can cause pain.
  • Breathe deeply for 10 counts.

7.) Legs Up a Chair Pose

  • Grab a towel or your mat and place it in front of your chair.
  • Place your feet upon the seat. Shimmy your hips to the legs of your chair while lying back.
  • Rest the back of your thighs on your chair. This offers gentle support that deepens the restorative benefits of this pose.

Now, treat yourself like the VIP that Heaven thinks you are! The soothing benefits of this pose grow deeper the longer you remain here. Try for 5 minutes and shoot for more if you have time. This pose will also get you ready for a great night’s sleep!

  • Close your eyes, exhale completely, and let your body melt into this pose.
  • Let each inhale draw upon God’s peace. Let each exhale dissolve your cares, worries, fears and doubts.
  • Now scan your body limb by limb, inviting any knots and grips of tension to dissolve away completely. Resolve to be fully present in this amazing moment in your life. Drain your brain by relinquishing any hold on obsessive worries and fears that may still linger. Grow easy and tranquil, grasping after nothing. Let everything you know about yourself dissolve too. Allow yourself to fall beneath the surface of life into God’s quiet stillness. Invite your breath to deepen. With each quiet exhalation and with every ounce of letting go, fall deeper. Linger in this soothing silence. Dwell here in the freedom of surrender-indulging in the tranquility and deep rest of letting go!

Because YOU matter!

This concludes my stress-free yoga chair sequence. I sure hope you enjoyed it. Thanks for stopping bye and may peace be with you where ever you may go!

DOWN DOG MINI CHALLENGE

Posted on by pennyjoliver

Down Dog, the ultimate total body strengthening and energizing stretch!

1.) Begin on your hands and knees, with your hands below your shoulders and feet below your hips.

2.) Gently push your hips up while pressing your palms into your mat. Look at your knees to protect your neck and shoulders. If this is too challenging, come down to your hands and knees to rest. Try again in a few moments!

3.) It is perfectly fine if your heels keep trying to come up off your mat. Simply roll a towel and place it under each heel for support.

3.) Play around in this position by bending each knee or lengthening your neck more, pressing into your shoulders, or pressing each heel down until it feels like a good stretch.

4.) Breathe deeply for 5-10 counts and try a few more times!

With your heart below your head, Down Dog flips the gravitational norm, encouraging the circulatory system to pump fresh blood through your body. Dr. Rachna Shal, MD, an allergist says that any inversions like Down Dog can help open up sinuses and allow the flow of mucus. Breathing deeply in this posture improves stuffiness and asthma symptoms. Some specialists agree that Down Dog is vital for preventing or helping to mange osteoporosis. Specifically, it aids bones through loading the shoulders, engaging the rotator cuff, and getting the arms over head while bearing weight. Rebecca Tung, MD dermatologist states the added blood to your face and brain can add a boost of youthful glow and a calmer expression if done on a regular basis. The ankle and calf stretch in Down Dog strengthens and stabilizes lots of small muscles, tendons, and ligaments in your feet, while your entire body is infused with all the healthy yoga goodness you could ever need all from one little Down Dog Pose!