KEEP STRETCHED AND FLEXED YOGA CHALLENGE (quick&effective 4 vacation)

Posted on June 8April 26 by pennyjoliver

It’s vacation time: a delightful stretch out of our comfort zones into warm and sunny new adventures. Why not sneak in a couple stretches to keep yourself loose? Maintain that flexibility you worked so hard all year to achieve. No worries. I created the perfect yoga sequence to keep you stretched and flexed!

And the theme for this yoga class is: the shortest amount of time and the most effective yoga postures! Add some cool shades, pink lipstick and painted toe-nails and we are good to go!

As always sit quietly and breathe deeply before you begin. Stay here for a few moments. If you wish to take part in the meditation, move onto the next paragraph. If not, simply proceed to the first yoga posture, Butterfly Stretch!

To begin your meditation, close your eyes and extend your mind beyond yourself and your cares and worries. Stretch your mind to think higher thoughts, thoughts about God. Focus on the incredible love that He has for you. As you move into and out of these stretches, allow your thoughts be transformed. Don’t allow anything to prevent you from enjoying His mighty love for you. Remember, You are worth it. You are loved!

My love stretches to the heavens, and my faithfulness extends to the clouds.

Psalm 36:5

1.) The Butterfly Stretch:

This stretch increases our hip and leg flexibility. This is the first step in preparing our body for the next position. With deep, conscious breathing, stress is more readily released. Remember that even the smallest of stretches benefits your body in so many ways, so stretch on!

Sit with equal weight on both of your sitting bones.
Bring your feet together (bring your feet closer to your body for a deeper stretch and forward for a less intense stretch).
With a big inhale, pull your stomach in, lift your chest, press your shoulders down, lengthen your neck, lift your chin, and stretch your head back.
With a big exhale, fold forward out and over your legs. Lean on your arms or hands, and pull your head to your heels if possible.
Repeat the stretch 5 times. On the 5th time, stay in the stretch with a normal breath for 20 seconds.

2.) Straddle Stretch:

Here, we take it a little deeper. Lowering your head to each knee stretches your thighs and hamstrings. Lowering your ear to each knee engages and opens up your sides.

Extend your legs out to your sides with your toes pointing up. Your sitting bones should be fully on your mat with equal weight on each. Try to maintain this throughout the exercise.
Pull up on your torso with a big inhale in the middle.
Exhale slowly while stretching over each leg 5 times (lower your head to your knee).
Repeat the stretch, but lower your ear to your knee instead; repeat this with 5 deep breaths on each leg.
Try to grasp your toes and look up.
Use your foot to gently pull your torso down for a deeper stretch.

3.) Wide Legged Straddle Stretch and Wrap:

Lately, I have become a huge fan of yoga wraps and binds. Afterward, I always feel much lighter, brighter, and calmer. Remember that even a little stretch, or a little bind, is a start. Your body will always benefit from even the smallest attempt!

Sit up straight on your sitting bones
Gently pull your right leg into your body as far as you can.
Dig you heel in to maintain the stretch. Breathe deeply and press your palms together for 10 deep breaths.
If you can, lean forward, stretching your arm out in front of you.
Now wrap that arm around your bent knee. Move your other arm behind your back.
Meet your palms together and stretch.
Sit up tall and hold this position for 10 deep breaths, then switch sides.
You may find it a bit easier by exhaling all your breath out as your wrap.

4.) Lying Leg Stretch:

This stretch really does the trick, but we have to be willing to pull our leg down and body up to accentuate the stretch. Try using workout cables or a towel to pull your leg closer to your head. I try to find a piece of furniture (like the bottom of my bed) to stabilize my foot so I can stretch farther.

Lie back, raise your leg, and gently pull it toward you.
Keep both legs straight. Your bottom leg may remain on the floor.
Pull your leg to your head, breathe deeply, and hold for 5 counts.
Switch legs and repeat the stretch.
Alternate each leg for a total of 10-20 more stretches.
Or you can simply hold the stretch and breathe deeply. Or do both!

5.) Half Split:

This is a terrific stretch all around, especially to maintain mobility and inner strength. This stretch is the predecessor for a full split.

Kneel and extend your right leg forward.
Lower your torso and lower your head to your knee.
Keep your arms out to your sides for support.
Breathe deeply.

6.) Low Lunge:

Try to stretch in this pose by extending your back knee farther out. Don’t let your front knee extend beyond your toes though.

From Half Split position, simply bend your forward leg.
Move your torso forward.
When you have gone as far as you can, breathe deeply.
If you are able to move from this position, go back to Half Split position a few times.
You may find that you will be able to stretch farther each time!

7.) Full Split:

For me, I will attempt a Full Split even if I only fit in one of these stretches before it! It may not be the best way to attempt a full split, but when I’m short for time it works for me!

Positions 5,6, and 7 are meant to flow together with the same foot forward. Simply pick a leg as your forward leg and stick with it for all three positions before you switch legs. The picture has 2 different legs forward; that is why I am mentioning this.

From Half Split position slide each leg out and away from your body.
Your hips should be squared forward.
Your back knee should be tucked.
Try not to sit on your forward leg; maintain the hip position.
Stretch over your forward leg, as far as your arms can stretch.
Breathe deeply up for 10 breaths.
You may also try going in and coming out of this position a few times, if you want!

8.) Forward Fold:

Stretch out your back and those tight hamstrings!

Sit with equal weight upon both your sitting bones.
Inhale deeply, lifting your arms up.
Exhale deeply as you fold over your legs.
Grasp your toes if you can, gently pulling your head to your legs. All stretching benefits your body, even a little!
Repeat inhaling up and exhaling over your legs 10 times.

9.) Forward Bend- Leg Bind:

This twist develops shoulder flexibility, tones your abdominal organs, and stimulates intestinal function. Your breath may shorten and feel more labored as you twist or bind. Simply try to maintain a steady breath.

Sit with both your sitting bones equally on your mat.
Bend your left knee and pull it towards you.
Lean slightly forward.
On the inhale, circle your left arm out in front of you while placing your right arm behind.
On the exhale, try to meet your palms together behind you.
Breathe steadily for 20 seconds to a minute – wherever the bind takes you!

10.) Table Top or Reverse Plank Pose:

These stretches act as counter poses after some intense forward bending.

Sit with your knees bent.
Place each palm behind each hip with fingers pointing toward your feet.
Slowly press through your heels and your palms and stretch up by lifting your hips and chest.
Also let your head fall back and lift your chin.
Your palms should be directly below your shoulders and heels slightly back from your knees.
Simply keep your legs straight as you lift your hips and chest up for more of a challenge.
Hold each pose 10-30 seconds or longer if you choose.
Don’t forget to maintain a normal breath.

I hope you enjoyed this quick stretch that I created, especially for you! Thanks for stretching and flexing with me. I hope you will come back and try a few more classes. We are a Christian yoga ministry after all, so we do not charge for our services. We are blessed to serve you and we are so happy that you stopped bye! Love and light and may peace always be with you!!

xxoo

Penny

BASICS YOGA CHALLENGE FOR BEGINNER’S (gentle yoga to ease into moving with deep breathing)

Posted on May 30September 29 by pennyjoliver

With over 36 million people in the USA practicing yoga, why not start a yoga practice today in the comfort of your own home? Halleluyah Yoga is here to help you get started!

Join me as we practice some deep, conscious breathing and explore a few very basic Asanas. Asanas are the physical postures that make up yoga. They build our bodies, focus our minds, and challenge us both mentally and physically. They offer us practice at mastering our reactions under stressful conditions. What we learn about ourselves can then be taken off our mats and into our lives.

To wake up our bodies and refresh our minds, I have included some deep breathing in these Asanas. Awareness of your breath will draw your mind to this present moment. A few moments before you begin, clear your mind through deep breathing so that you may enjoy all the wonderful gifts that yoga has to offer!

Grab a mat, towel, and some water; step onto your mat!

1.) Sitting Cross Legged

Sit in a simple cross-legged position.
Become aware of your sitting bones in contact with your mat.
Try to adjust your weight on both of your sitting bones equally.
If you have trouble sitting comfortably, move your feet forward and slide your heels apart until you are more comfortable.
Try to lengthen your spine by pulling your stomach in.
Press your shoulders down while lifting your chin. Feel anchored, grounded and centered in this position.
Place your hands on your knees.
Now you are ready to just breathe.

A deep breathing tip: Picture yourself taking the biggest, deepest, slowest, and longest inhale imaginable! Start at the bottom of your stomach, and picture your inhale riding up your stomach, through your lungs, chest, neck, mouth, nose, and head. Feel your entire torso lift with this breath as it expands to make room for more breath. At the top of this breath, when there is no more room for any more oxygen, hold it all in for a second or two. Then, slowly let the oxygen release from your head down to your nose, mouth, neck, chest, lungs, and stomach. Give a gentle push out with your stomach at the end of the exhale. Relax for a few seconds and repeat the process again. Then do it a few more times!

2.) Cross-legged Twist

Sit up tall.
Inhale with a big inhale.
As you exhale, begin a slow, gentle twist from your hips to your right side.
The end of your exhale should end your twist.
You may deepen the twist by placing your left hand on your knee.
Relax your breath and come back to the center.
Repeat the entire process of breathing and twisting to the left side of the room.
Repeat a twist to both sides a few more times!
Remember that your exhales will provide more space for you to twist.

3.) Seated Baby Cobra Stretch

This exercise is a terrific warm-up for your spine, a shoulder stretch, and a chest opener.
Doing this exercise with deep inhales and exhales releases stress, and improves lung capacity and circulation.
Seated in your cross-legged position, please place each hand upon each shoulder.
Inhale as you lift your chin and stretch back.
Exhale, tucking your chin, rounding your back, and rolling your shoulders forward.
Repeat the process 5-10 times.

4.) Cross-Legged Side Stretch

Your sides need a little love too, so let’s stretch them!
Seated in your cross-legged position, please inhale deeply and slowly, extending and lifting your arms overhead.
Press your palms together for a second or two.
Slowly exhale, lowering your right arm to your mat while reaching over with your left arm.
Look forward and try to match your ear to your right shoulder and your left bicep to your ear.
Meet your palms together overhead, and then repeat the stretch on your left side.
Repeat the process on both sides 3-5 more times.

5.) Child’s Pose

Child’s pose is an essential pose in many yoga classes because it’s a retreat back to a safe resting place after practicing more difficult poses. Beginners, as well as advanced students, all benefit from striking this sanctuary of a pose!
Sitting on your heels with your knees together, fold forward over your thighs.
Rest your forehead to the floor. Extend your arms overhead.
Close your eyes and let go of any tension.
Enjoy the reassuring massage of your stomach pressing down into your thighs with each inhalation.
For high blood pressure, or if your sitting bones stay up too high in the air, rest your forehead on a pillow or towel. Even making fists with your hands and resting your head there will do!

6.) Cat/Cow Pose

These two poses will bring awareness and flexibility to the entire length of your spine. They provide a great way to activate your entire body and get your blood pumping!
Before we begin, on all fours check to ensure your hands are spread open wide and directly below your shoulders.
Your knees should be directly below your hips.
Inhale, pressing your palms into your mat, raising your chin, and lengthening your neck. This will provide an arch to your back, making your tailbone lift and stretch. Hold for a moment.
Slowly exhale, rounding your back by tucking your chin and your pelvis. Keep moving your chin toward your breastbone.
Repeat 10 more times, inhaling and arching your head up. Exhale and tuck inward.
Accentuate the stretch so it gets deeper each time.

7.) Seated Forward Fold

Stretch out your spine, your hamstrings, and your back in this pose and give your brain a boost by folding forward!
Sit with your legs forward.
Keep your knees and toes pointing to the sky.
Lengthen from your tailbone to the top of your head.
Keep equal weight on each sitting bone.
Inhale, extending your arms out to your sides and pressing your palms together overhead.
Exhale, folding forward over your legs. At first, you may not bend forward very far, but with time your flexibility will improve!
Repeat this stretch, inhaling up and exhaling as you bend forward up to 10 times.
After you have completed it, remain bending forward and breathing normally. After just a few moments, you may witness yourself bending deeper forward.

I hope you enjoyed this beginner class and may you have an awesome day or night, filled with love and peace. And may peace be with you wherever you may go! (John 20:19)

YOGA CHALLENGE FOR BEING PRESENT (balance and stability postures for focus)

Posted on May 21January 25 by pennyjoliver

Join me and let’s take a stand to improve our balance, stability and strength. The price of balance is constant attention or in the language of yoga. “being present.” When we focus on the task at hand, our extraneous thoughts will dissolve. Such focus instills a deep sense of calm as we exist in the here and now. Meanwhile, our entire body will be working to hold us up from the bottom of our feet to deep inside our brains. Don’t worry if you wobble or fall over, everyone does. The key is total focus, continuous breathing, a positive outlook and a,” I can do this mindset! If you practice this sequence weekly and regularly, soon balancing on one foot, will be as steady as a flamingo!

Here are a few tips to help you get started:

You may find that keeping your eyes fixed upon an object in front of you will help you stay focused.
You can use a wall or a chair for support.
You can bend both knees before lifting one leg
Keeping your knee bent will also make it easier.
You can put extra weight on the outer edge of your standing foot.
You can spread your toes and the ball of your standing foot to enhance equilibrium.
You can use your arms to balance and help stabilize your body like a tight rope walker.
To increase your strength in each pose, try holding each pose for long periods of time and repeat a few times.
Taking what you learn in a yoga class off the mat and into your life is what yoga is all about. Add words of wisdom from our Creator and we have a recipe for lasting peace. For God says, don’t dwell on the past. (Isaiah, 43:18-19.) Don’t worry about the future.( Matthew 6:34.) To find soul strength and stability just believe, “The steadfast love of the Lord never ceases.” Lamentations 3:22.

1.) Star Stretch

Extend your legs to your sides to a place that is comfortable for you.
With a big inhale, extend your arms out to the sides, letting them meet overhead.
Go slow as you breathe deeply 3-5 more times, inhaling as you extend up and exhaling as you lower your arms.
On your last exhale, when your arms are extended but at your sides, gently twist and fold over your right leg. Breathe deeply for 3 counts, then come up.
Repeat the exercise, twisting over your left leg for 3 deep breaths.
Twist over each leg a total of 3-5 times each breath.

2.) Triangle Stretch

Pivot your right toes to face your right side.
Slightly turn your back toes in.
Keep your heels on the same line if possible.
Your legs should be straight, but you may bend them for more support.
The distance between your legs should about two and a half feet.
If you feel wobbly, find the position where you feel more balanced. The perfect place for you IS the perfect place to start the Triangle Stretch.
Stretch over your forward right leg with 5 deep breaths.
Use a table, chair, or wall for support if necessary.

3.) Warrior III

Stay in Triangle Stretch if you are just starting yoga.
If you can, lift your back leg off the floor. Even one inch is a great starting place!
Make sure that both your hips are squared forward.
Press your palms together. Hold and breathe 5 deep breaths.
Use a chair, table or a wall for support if necessary.

4.) Warrior II Variation

Lower your back leg while bending your forward knee.
Don’t allow your knee to extend beyond your toes.
The toes of your back leg should turn in slightly.
Try to get both your hip bones to look forward.
Extend your arms out to your sides.
Breathe deeply for 10 counts.
Lift your forward heel and give your foot a workout!
Step your back leg if you need more support.

5.) Strong Peaceful Warrior

Remain in Warrior II Pose.
Make tight fists.
Bring your left elbow back as far as you can.
Extend your right arm up and back. Follow it with your eyes.
Gazing upward, hold this position for 5-10 deep breaths.

6.) Warrior I Knee Dips

Put your right leg forward; put your back heel up off the ground.
Both sets of your toes should face to your right side.
Clasp your fingers together, with index fingers pointing upward.
Inhale deeply, then exhale slowly, lowering or dipping your back leg to your mat.
Inhale as you come up; exhale as you lower for a total of 10 dips.
Step in for more support and do a quick dip if you can’t do the full dip.
Step your back leg out, arch your back, and go real slow with many repetitions for more of a challenge.

7.) Up Dog/Down Dog

For Down Dog, start on all fours. Put your hands below your shoulders, with your knees directly below your hips.
Slowly press into your hands while lifting your sitting bones up.
Keep your gaze on your knees.
You may come down and breathe deeply on all fours if the above is too difficult.
Walk your legs back, allowing your heels to touch your mat. Bend each leg and breath here for a few counts.
For Upward Dog, slowly lower your sitting bones while lifting your chin up.
Try not to let your shoulders and neck sag into one another. Lift your chin and push your shoulders down. Press through the palms of your hands. Keep your arms directly below your hands.
Move into Up Dog again. Repeat both exercises 3-5 times.

8.) Down Dog Side to Side

From Down Dog, squeeze your sitting bones.
Twist from side to side, with legs clasped together, for 10 counts.

9.) Elbow Leg Lifts

Start on all fours. with your hands directly below your shoulders and your knees directly below your hips.
Lower to your elbows if you can!
Lift and lower your left leg 10-20 times.
Repeat with your right leg.
Even a lift of 1 inch is a fantastic place to start!

10.) Three Legged Dog Into Half Moon Pose

Straighten your right leg.
Extend your left leg up behind you.
Use a chair, table or wall for support.
Walk your right hand about one foot beyond your toes.
If you can, open your left hand and lift it up.
Your arms should extend directly out from your shoulders.
Breathe deeply for 10 counts.

11.) Half Moon Stretch

From your Half Moon Pose, grab your foot (if you can; this is difficult).
Stretch and breathe here for 10 counts.
You may always use support if needed.
Raise your leg just a bit each time when you first start doing this. Over time, you will notice yourself getting stronger and more flexible over time.

12.) Extended Side Angle

Lower your back leg while bending your forward leg.
Extend over your forward knee.
Breathe deeply for 10 deep breaths.
Step your back leg in for more support.

13.) Forward Bending Stretch

Shake out your legs
With feet hip distance apart stretch arms up over your head with a deep slow breath.
Lace your fingers together.
Exhale, slowly lowering your arms out in front of you.
Breathe in again and stretch up and lower again for 5-10 deep breaths.

14.) Tree Pose

Spread your toes wide while placing your right foot on your mat.
Place your left foot on your ankle.
Raise your arms and press your palms together. If this is too difficult, place your hands on your hips instead.
If you can, raise your left foot up your leg. Resting it on your inner thigh as high as you can.
Breathe deeply for 5-10 counts.

15.) Hand to Toe Forward Stretch

With your left hand, hold your left foot.
Stretch your leg out in front of you.
Place your right hand on your hip.
Breathe deeply for 5-10 counts.
Place your hands on your hips and lift your leg forward and breathe.
Keep your knees bent, or use a wall for support.

16.) Hand to Toe Side Stretch

Slowly move your leg from the previous position, and out to the side.
Place your right hand on your hip.
Breathe deeply for 5-10 counts.
Use a wall for support – this is supremely difficult, so don’t expect to get it on a first try. Practice!

17.) Repeat all 16 exercise on your other side.

Your left leg will be forward this time and you will balance on your left leg.
You may find each leg will be different, but that’s natural.

Thanks for taking a stand with me. Go forth in strength, balance, and stability!

May peace always be with you!

A JOYFUL YOGA CHALLENGE for MOM

Posted on May 11July 30 by pennyjoliver

Go ahead, turn the corners of your mouth up into a smile. Give up a belly laugh, a titter or a tee-hee. It’s no joke, science has discovered that laughing is beneficial to your health. Laughter actually sets off a chain reaction in our bodies that promotes physical and mental well-being. Giggling strengthens our immune system, relaxes our nervous system, protects our vital organs, reduces pain, increases blood flow and enhances our oxygen intake. It may even help us live longer. Keep up the lol-ing because a joyful heart is good medicine and it is just what the doctor ordered! (Proverbs 17:22)

Start this sequence off with a smile in Warrior II position. It will set your intention for joy. All the yoga postures were chosen as a quick body stretch/stress reliever as a gift to you this Mother’s Day!

When you are, ready grab a mat, some water and let’s get started!

1.) Warrior II

Smile!
Step forward while bending your knee into Warrior II.
Your hips should face forward, your stomach should be pulled in, and your arms should be extended out from your shoulders.
Your back foot should also be turned slightly in.
Breathe ten, and slow, deep breaths.
For better balance and support, simply step your back leg in.

2.) Side Angle Stretch

Relax and enjoy this stretch!
With same foot position as Warrior II, inhale as you stretch up and exhale as you stretch over your thigh.
Breathe deeply for ten counts.
Again, you can step your back leg in for better support.

3.) Triangle

Move slowly, be gentle, and be fully present!
Straighten your forward leg.
Position your hand lower to the floor, or your ankle, knee, or thigh.
Once you have found the position that is right for you, extend your other arm up and gaze upward.
Breathe ten deep breaths.

4.) Revolved Triangle

Turn the other cheek!
Switch your hands.
Keep your forward leg straight.
Keep pressing your shoulder open too!

5.) Warrior II

Keep smiling!
Step into Warrior II Pose again.
Breathe deeply for another 10 counts.

6.) Punching Warrior I

Punch out all negativity!
Pivot your back foot, so that your toes are all pointing the same way. This will turn your hips forward and square them off. Your shoulders will then be squared as well sitting on top of your hips.
Pull your belly in, lift your chest, and press your shoulders down. Hold this position.
Inhale deeply while pulling your right fist back by your elbow.
Meanwhile, stretch your left arm (hand in fist) forward with an exhale.
Inhale as you bring each fist back, and exhale as you finish the forward arm punch.
Hold the body position as you continue alternating punches, 25 times each with each hand for a total of 50 punches!
If you’re feeling it, do 2 more sets of 25 punches or opt for just a few more!

7.) Forward Fold Stretch

See things from a new perspective!
With your feet together, clasp your hands behind your back.
Pull your hands and gaze upward with a big inhale.
Exhale while folding forward.
Bend your knees and place your hands on your hips. For an easier stretch, do not keep your feet together.
Repeat numbers 1-6 with your right foot as your forward foot.
Do 7 again if you wish!

8.) Punching Fierce Pose

Ensure that all your negativity is gone, punch again in Fierce Pose. Be fiercely joyful!
With your feet together, sit back like you are going to sit in a chair.
Lead with your sitting bones. Don’t let your knees extend beyond your toes.
Bend your elbows and make fists. Hold your arms in front of your body.
Lower your right wrist, straightening your arm but keeping a fist position.
The baby finger part of your fist leads the way behind you.
Once it is extended beyond your body, bring it back to starting position.
Repeat with your left fist. Alternate 25 times on each side for a total of 50 Fierce Pose punches!
Do more if your having fun!

9.) Fierce Pose Twist

Do the twist!
With a big inhale, extend and lift your arms up from your sides.
With a big exhale, press your palms together while extending your left elbow over your right thigh.
Your big exhale is the key to creating more space for you to do the twist. Don’t skimp with your exhale!
Extending your arms and lifting up with a big inhale sets you up for the other side.
Repeat 3-5 times on each side.

10.) Bridge Variation

Open your heart and get more joy!
Lying down, bend your knees.
Inhale, lifting your hips by pressing into your feet, especially your heels.
Exhale, lowering your torso, repeating this sequence 10 times with deep breaths.
Even a small hip lift is a perfect starting place.
Once you have completed this, lift again, clasp your hands and stretch up for 10 deep breaths.

11.) Camel Pose Variation

A deep heart opening position, this position increases lung capacity so you can breathe more good stuff in!
Position yourself on your knees. Place a towel or a pillow under your knees for support if you need it.
Curl your toes for a lighter challenge.
Place your hands on your hips to begin. Keep them here, but if you can, stretch back.
If it feels good, place your right hand on your right heel and stretch your left one back.
Repeat this with your left arm for a total of 3 times on each arm.
If the position still feels, good stretch both arms back and place them on your heels.
Breathe deeply for 5-10 counts.

12.) Forward Bending Stretch

Determine to go forward with joy!
Sit with your legs forward.
Raise your arms up from your sides with a big inhale.
Slowly exhale as you fold forward.
Wherever you find yourself is the perfect forward fold for you!
You may bend your knees for a lighter version.
Repeat the process for 5-10 deep breaths.

13.) Seated Spinal Twist

Get twisted and smile!
Bend your left knee.
Place your right knee over your left knee.
If you can, wrap your left arm around your right knee.
Press both palms together breathe deeply for 5-10 deep breaths.
Place your hands on your knee to make it easier.
Switch legs.

Be present. Lay back for a few moments, letting joy envelope your soul.

When you are ready, go forth and have a very joyous Mother’s Day!

YOGA CHALLENGE FOR GOING FORWARD

Posted on May 2September 29 by pennyjoliver

The theme of this yoga challenge is, moving forward!

Give yourself permission to let go of whatever does not serve you. Dedicate this precious time to free yourself from whatever is weighing you down and holding you back. Remember that God made you. He knows all about you, even the secret things you try to hide from everyone else. Every tear you have cried is placed in a bottle by Him. He thinks about you more than every grain of sand in all the world. He loves you more than anything or anybody in the entire world. In His greatest act of love for you, He left His throne in Heaven, became a human being, and sacrificed His life for your sins, so you could be forgiven and live with Him throughout all eternity. We cannot even imagine how much God loves and cares for us. But He does not ask us to. He simply says to come to Him, so he can help us. He came because He loves you!

Allow true love to envelope you in each of these yoga poses. This mini-yoga class was created with forward moving yoga poses to remind you of that love. It is a symbol of our willingness to let go of the past and move forward into the wonderful futures that God has in store for each one of us!

Get stronger physically and keep moving forward in your life with reflection upon His amazing words to you…

The righteous keep moving forward…

Job 17:9

You are a new creation…

2 Corinthians 5:17

Let go of what’s behind you so you can grab hold of what’s before you…

Philippians 3:14

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

1.) Forward Bend Variation

Take a huge breath with your hands at your hips or fingers interlocked behind your back. Let your chest lift and expand, awakening each cell with fresh oxygen. Add intensity by lifting your arms up behind you.
When you feel the need to exhale, simply release your breath while bending forward, leading with your chin. Let your arms stretch as far over as you can.
Repeat the stretch up, with a big inhale, and a forward bending stretch, forward and down, 5-10 more times.

2.) Forward Bend Twist

You should be loose from your Forward Bend, so on your last one stay bent over.
Release your left hand to the floor while twisting up with your right arm.
Bend your right leg.
Repeat bending your left leg with your left arm lifted.

3.) Warrior I Variation

Step forward with your right leg into Warrior I Pose.
Your Hips should be facing forward, over your front leg.
Try to pull up and out of your waist by pulling your belly in .
Breathe deeply, sweeping your arms up to Heaven. Or, press your palms together while gazing up toward Heaven.
Repeat the breathing in this position up to 10 times.
Step in a little closer for better balance and step your right leg out farther for more intensity.
Lift your heel if you can and really build your leg muscles!

4.) Lunge Twist

Lower your torso over your forward leg.
Place a hand on your mat on each side of your leg.
Hold for a few deep breaths.
When ready, place your left elbow over your right leg (knee, but preferably your thigh).
Press your palms together.
A deep inhale will allow you to stretch deeper over your leg.
Breathe deeply for 5 counts.

5.) Lunge Twist Variation

Lower your left arm to the mat.
Stretch your right arm up and gaze upward.
Breath deeply for 5 counts.
Switch hands.
Breathe deeply for 5 more counts.
Lower you back knee for more support.
Repeat positions 3-5 with your right leg forward.

6.) Fierce Pose

With legs together, sit back as if you were going to sit on a chair.
Stretch your arms up. Hold this position while breathing deeply up to 10 times.
Don’t let your knees extend beyond your toes.
To make it easier, don’t sit back too far and place your hands on your hips.

7.) Warrior III

Step out with your right leg.
You may bend that knee, but a straight leg is optimal.
Lift your back leg while keeping your hips facing forward.
Raise your arms, look forward, and breathe deeply for up to 10 counts.

8.) Low Lunge With A Prayer

Gently lower your back leg, with your knee touching your mat.
Sink forward, allowing for a deeper stretch.
Place your hands on your mat, hips, thigh, or in prayer position.
Breathe deeply for up to 10 counts.
Bring your back knee in for more support.
Say a prayer!
Repeat poses 7+8 with your left leg forward.

May love protect you and bless you as you move forward!

Halleluyah!

YOGA FOR STRETCHING AND DE-STRESSING CHALLENGE ( Quick yoga class to stretch and let go of tension)

Posted on April 19January 25 by pennyjoliver

Build core strength and shine from the inside out with these six quick stretches. Take each exercise slow while breathing deeply. You will invigorate each cell with fresh oxygen while improving circulation, respiration, strength, and flexibility. Lengthen your spine, tone your legs and open up your hips; unwind the knots from sitting at a desk all day!

Liken your body to a star. Stretch and lengthen the body in all directions from the strength of your core and illuminate everything around you. For God said,

“Let light shine out of darkness,” made His light shine in our hearts to give us the light of the knowledge of God’s glory displayed in the face of Christ.

2 Corinthians 4:6

He counts the stars and calls them all by name.

Psalm 147:4

Billions of shattered diamonds radiate in the blackest of nights. God has perfect, distinct, and exact knowledge of each one, and calls them each by name. The Almighty has created, counts and hangs each one in the exact spot that He chooses. Some Bible scholars liken God’s children to these stars. He has perfect, distinct, and exact knowledge of each one, and calls each of us by name. Every one of us are placed by God in exactly the place He chooses. We shine in the darkness all around us because He gives us, His children, His divine light.

Before you begin, cast all your worries and cares upon Him. That way you can illuminate in your Star Pose stretches! When you are ready, grab a mat, towel, and let’s get started!

1.) Star Pose Stretch

Spread your legs out to your sides.
Tuck your sitting bones while pulling your belly in.
Lift your torso up out of your waist.
With a big inhale, lift your chest and gaze upward.
Let your palms meet while reaching upward, with your biceps at your ears and your shoulders down.
Exhale, release the stretch, and lower your arms.
Repeat the stretch up with a big inhale, and release the stretch down with a big exhale for 10 counts.
Bring your legs in for more support while you stretch!

2.) Star Pose Forward Fold

Lower your torso, folding over your legs.
Stretch your arms to your feet and hold your big toe.
You may place your head on your mat. Use a pillow, block, or chair for support.
Breathe deeply for 5-10 slow breaths.
Again, place your hands on your hips for more support!

3.) Star Pose Twist

Place both of your hands forward on your mat.
With straight arms, reach your right arm up with your left arm on the mat and palms spread wide.
Twist up from your waist.
Repeat the twist with your right arm on your mat.
Inhale deeply as you raise each arm, and exhale deeply as you lower each arm.
Alternate for 10-20 deep breaths.
Use a block, chair, pillow or stack some books for an easier version. Don’t forget your deep breathing!

4.) Star Pose Leg Stretch

With both your hands forward on your mat, walk them over to your right foot.
Inhale in the middle, and exhale as you stretch over your leg.
Repeat each side for 10 stretches on each side.
You can continue to use a block, chair or stack of books for each stretch.

5.) Wide Legged Star Pose Stretch

If possible, lower to your elbows
Keep your legs straight and stretch for 10 deep breaths!
You may use a block, chair and books for help as you stretch!

6.) Extended Leg Squat

Bend your right leg.
Stretch your left leg out to the side.
Breathe deeply for 10 breaths.
Place your hands in prayer pose if possible, or keep them in front of you on your mat for support.
If you can, wrap your right arm around your right leg while slipping your left arm in the back up to meet it.
Exhale; it will create more space for you to wrap.
Breathe deeply for 10 counts.
Repeat the Extended Side Squat using your left leg for support.

yoga on and shine!

CROW POSE MINI CHALLENGE

Posted on April 11September 17 by pennyjoliver

In stormy weather, all birds find shelter, but the eagle is the one bird that avoids it all by flying above the clouds. In fact, it is the storms on the earth that give the eagle the fuel to soar. Unfortunately, we human beings often get our talons stuck in day-to-day worries. God is ready and able to lift us high above. We only need to trade in our worries and trust these amazing words for lift off…

Those who trust in the Lord will find new strength. They will soar high on wings like eagles.

Isaiah 40:31

The first five Yoga Poses below are strength building exercises. Complete these exercises on a regular basis and build up to Crow. When you feel that you are ready for Crow Pose, spread your wings and lean forward into the wind. Of course if you are already in full Crow, “happy flying!”

Relax for a few moments and breathe deeply to get in the flying zone.When you feel you are ready, grab a mat, water, towel and let’s fly!

1.) Hero Pose With Shoulder Stretch

Sit on your heels, or cross-legged.
Lift your left arm straight up. Bend your elbow and lower your hand to your upper back area.
Lift your right hand up to meet your left hand. Clasp them together.
Lift your chin, gaze up to heaven.
Hold the stretch for 5 -10 deep inhales and exhales.
Repeat with your right arm on top.
You may repeat this stretch a few more times with each side on top.
If your hands do not meet yet, work towards it!

2.) Plank Pose

From a seated position, walk your hands out to Plank Pose.
Your shoulders should be directly above your wrists.
Pull your belly in, with your legs at hip width.
Breathe deeply for 10 counts.
If you cannot do the full pose, lower to your knees and breathe deeply to build strength.
Repeat breathing deeply for 10 counts, and do this 3-5 more times in either position.

3.) Down Dog

From Plank Pose, lower your head and lift your sitting bones up.
Tuck your head under; look at your knees.
Feel a good stretch in the backs of your legs. Keep your heels down.
Breathe deeply for 5-10 counts.
Place your knees on the mat directly below your hips. Your wrists should be directly below your shoulders.
Lower back down to Plank Pose when you complete the exercise.
If possible, lower to Plank Pose and lift up to Down Dog for 5-10 deep breaths.

4.) Running Plank Pose

Start in Plank Pose.
Lift your right foot, bringing your knee to your chest with a big inhale.
Exhale, kick your foot back, then place it on your mat.
Repeat with each leg for 5-10 counts. Inhale, bringing each knee in and exhaling as you kick back.
Speed this up for a bit of fun!

5.) Elbow Plank Pose

You may begin on all fours or with your knees lowered. Optimally you should start from Plank Pose.
From Plank Pose, lower to your elbows, then back up to Plank Pose.
Repeat the process, inhaling in Plank Pose and exhaling in Elbow Plank Pose.

6.) Crow Pose

Place your hand stretched out on your mat, with your hands directly below your shoulders.
Lean forward. It will give you an indication of how strong you are, and whether you can hold the pose.
If you’re feeling confident, place a knee on your elbow.
If you’re still confident, place the other knee on your other elbow.
Now you’re flying in Crow Position so breathe deeply!
If you fall, try again!

Halleluyah!

YOGA CHALLENGE FOR HEALTHY THOUGHTS AND HAPPY HIPS

Posted on March 14September 29 by pennyjoliver

Science has established that negative thinking produces more negative thinking. Sadly, it soon bleeds into what we do, how we live, and who we are. Stress, even imagined stress, triggers the release of the hormone cortisol, which can damage our brains and weaken our cardiovascular/immune systems over time. What can we do to help ourselves? Make yoga a part of our daily life. Yoga reduces anxiety by calming the sympathetic nervous system. People who practice yoga on a regular basis have more brain cells in the part of their brain that regulates stress. Elongating your exhalations sparks your parasympathetic nervous system, which will slow down your heart rate. Meditation helps with letting negative thoughts go.

We can also focus on the Heavenly prescription of what to think about to stay healthy. Perhaps God knew the cares and worries of this world would pull us down and eventually suck the life out of us. That is why He tells us to think upon Heavenly things:

What ever things are true, honorable, right, pure, lovely, admirable, excellent, and worthy of praise, think on these things.

Phillippians 4:8

We also hold a lot of stress in our hips. We tighten and clench our hips subconsciously. As we get into a daily yoga practice, we start to feel that release. Many yoga classes include hip opening poses for this precise reason. That is why I have created an entire yoga class dedicated to the most effective hip openers out there. Breathing deeply and elongating your exhales will enhance every exercise below. Focusing on Heavenly thoughts while you move through these poses will enhance not just your yoga practice, but everything about yourself and they way you live in this world.

Do the entire challenge below with your right leg forward. Then do the entire challenge with your left leg forward. Put on some uplifting music and get into the stress free zone!

Always keep calm and yoga on!

1.) Eagle Warrior

Step forward with your right foot, bending your knee.
Be careful to keep both your heels on a straight line.
Be careful not to let your knee pass beyond your foot.
Be careful to keep both hips forward.
Try to pull up out of your waist area.
Slide your left arm under your right elbow. Stay here in this position.
If you can, twirl your left arm around your right arm. Clasp your hands if you can.
Tilt your head back; lead the tilt by lifting your chest.
Breathe deeply, holding here for 5-10 deep breaths.
Step in your back leg for better balance if you find the position too challenging.

2.) Low Lunge

You may lower your back knee to the mat or keep it straight.
Lower a hand to each side of your forward leg.
Breathe deeply for 5-10 counts.

3.) Wrap and Burn

From Low Lunge with your knee up or with back knee on your mat, simply slide your right arm under your leg and on top of your forward foot.
Place your left hand also on top of your foot. Clasp both hands together if you can.
Hold here for 5-10 deep breaths.
You may bend your back left knee at any time if this position becomes too challenging.

4.) Lizard Pose

Slowly lower to your elbows from Wrap and Burn position.
Your elbows should be directly below your shoulders.
Your foot should be directly below your knee.
Place your back knee on the mat if you find it too challenging.
Widen the distance between your legs for a deeper stretch.
Release and try sliding your forward leg over to the edge of your mat for a more challenging stretch.
Hold the position that fits you and breathe deeply for 5-10 counts.

5.) Pigeon Pose

Keep both hips forward.
Bend your forward leg across your mat as best you can.
Keep your back leg straight with your knee on your mat. Place your hands on your mat for support.
Stretch your head back by gently lifting your chest.
Breathe deeply for 5-10 deep breaths.
To increase the challenge, stretch your torso over your forward leg by leading with your chin. Walk your hands forward. Still keep both your hips facing forward.
Gently lower your head. Breathe deeply for 5-10 counts.

6.) Pigeon Pose Hamstring Stretch

In the same Pigeon Pose, grasp your back foot with both hands.
Keep both your hips forward.
Keep your forward leg extended across your mat.
Lift your chest arch and your head back.
Breathe deeply for 5-10 deep breaths.

7.) Half Split/Low Lunge

Release both arms from Pigeon Pose.
Extend your forward leg and lean over it.
Breathe deeply for 3 deep breaths.
Gently move forward into Low Lunge by bending your forward foot.
You may keep your hands on each side of your forward foot, or place them on your thigh or hips.
Breathe deeply for 5-10 deep breaths.
If you wish to stretch deeper, clasp your hands behind your back and lift them.
Sink deeper into the stretch and breathe deeply for 5-10 counts.
Continue the back and forth stretch from Half Split to Low Lunge for a total of 5 times.
Inhale in Half Split, Exhale into Low Lunge.

8.) Full Split

Place your hands on each side of your foot for support.
Slowly extend your forward leg.
Be careful to keep both hips forward facing.
Stretch into a Full Split.
It takes a lot of time to do this; be patient, practice a few times a week, and you will see yourself going deeper into Full Split over time!

9.) Seated Forward Bend

Sit with both legs stretched forward.
Inhale deeply, lifting up and out of your waist area as best as you can.
Stretch up with your arms and clasp your fingers together, inhaling deeply.
Exhale deeply, extending up and over your legs.
Repeat 10 times with deep breaths.

10.) Wide Legged Angle

Extend both legs out to your sides.
Keep your sitting bones on your mat.
Stretch up and over your left leg.
Breathe deeply for 10 counts and then stretch over your right leg for 10 deep breaths.
Stretch forward and breathe deeply for 10 counts.
Lean on your elbows or lower your head to the mat for a deeper stretch.
Where ever you find yourself is the perfect place to begin this exercise. In time you will be able to stretch farther!

yoga on!

YOGA FOR HEALTHY HIPS +HAMSTRINGS CHALLENGE ( relieve pent up stress in legs and hips)

Posted on March 7September 29 by pennyjoliver

Keep calm and relieve pent up tension in your hamstrings and hips. This will enable you to unleash your inner sparkle, so you can shine all day. Hamstring health is vital. Your hamstrings connect two very important joints: your hips and knees. Relieving them with stretches will feel immensely relaxing. These yoga poses will release, strengthen, and send fresh oxygen to all those muscles, tendons, and joints in your hip, hamstring and lower back area. Developing length and strength in your hamstrings is key to moving into more difficult poses as you progress in your yoga practice.

Focus on these words of wisdom so you can shine from the inside out. For God says,

…those who look to him are radiant.

Psalm 34:5

…Arise, shine; for your light has come, the Lord’s glory has shone upon you.

Isaiah 60:1

Relax and breathe deeply for a few moments before we begin. As always, every yoga class at Halleluyah Yoga is for everybody. I hope you enjoy this yoga class and may your day overflow with peace and love.

1.) Seated Hamstring Stretch and Breathe

Sit tall with your legs stretched out. Keep your back straight and chest lifted throughout these stretches.
Lift your right leg, straighten it, and pull it close to your body. Breathe deeply for 5 counts.
Bend your right leg across your chest or body. Cradle it, rock it in your arms, and breathe for 5 counts.
Pick your right leg up and place it over your left leg. Hold your knee and gently twist by looking over your right shoulder. Hold and breathe for 5 counts.
Let your right leg relax over your left leg. Bend forward and breathe for 5 -10 counts. Stay here longer for a deeper release.
Repeat all 4 stretches with your left leg.

2.) Reclining Leg Stretch

Lie back. Bring your left leg into your chest or as close to your chest as possible.
Move your leg around to loosen up your hips.
Breathe deeply for 5 counts. Remain here for another 5 deep breathes.
If you can, hold anywhere on your leg and stretch your leg out by straightening it.
If you can, bring your head up to touch your knee. Breathe deeply for 5-10 counts.
Repeat with your right leg.

3.) One Legged Seated Forward Bend

Sit tall with your legs stretched out.
Bend your right leg, place your right foot on your inner thigh or wherever you can.
Stretch up tall, inhaling deeply and exhale deeply while bending forward.
Repeat this 5-10 times. Then bend forward and hold for a few deep breaths.
Now, place your left leg on your inner thigh and repeat the same process.

4.) Hero Shoulder Stretch

Sit on your heels. Stretch your arms behind you. Let each hand hold the opposite elbow. Breathe deeply for 5 counts.
Press your palms together behind your back. Breathe deeply for 5 counts. Stay here and breathe again for 5 counts.
If you can, sit between your legs. Go slow and be gentle. Breathe deeply for 5-10 counts.

5.) Reclining Half Hero Pose

Lie flat on your back.
Bend and bring your right leg back. Your right foot should be near your right hip area. You may find your back arches. You may lean on your hands or elbows. Stay at the position where you feel a gentle stretch.
Breathe deeply for 5-10 counts.
Repeat on your other leg.

6.) Full Hero Stretch

Lean on your elbows while gently and slowly bringing one foot, then the other foot, next to each hip area.
Breathe deeply for 5-10 counts.
If you are able, lie back fully. Your chest should pop up.
Breathe deeply 5-10 times!

Take a moment to lie back and breathe deeply. Linger in the deep release. Breathe deeply.

Words of wisdom…eat glitter for breakfast and get your glow on.

( …do Halleluyah yoga everyday for health and to focus on words from your Heavenly Father. It will be like glitter to your soul so you can shine all day!)

YOGA FOR YOUR HEART CHALLENGE (For everyone with modifications)

Posted on March 2September 29 by pennyjoliver

This heart opening yoga class is for everyBODY! A less challenging explanation is always included with instructions. Remember that where you find yourself in each position is YOUR perfect place to start!

These exercises below will open our heart area, energize our entire bodies, expand our chest, increase our lung capacity, improve circulation, build strength, work every muscle and de-stress us- all in about 30 minutes! Breathing deeply with continuous movement will activate a relaxed state, resulting in lower blood pressure and increased blood flow to the rest of our body. Meditation may improve cellular metabolism, which can yield major benefits such as blocking degenerative genetic disorders and lengthening the life of DNA cells, according to a Harvard University study.

A heart at peace gives life to the body. Proverbs 14:30

Although we all have problems and daily struggles God says that if we meditate on Him, our hearts can be soaked in peace and serenity even in the midst of all we face. It is only through Christ that we can have this comforting peace with God. (Romans 5:1) But it’s not just any peace, it’s Heavenly peace! (Colossians 3:15.)

…And the peace of God that surpasses all understanding will guard your hearts and minds in Christ Jesus. Philippians 4:7

When you are focused and ready to begin, grab your mat, water and let’s get started!

1.) Chair Pose/Forward Bend

Stand up tall with your legs and feet together
Inhale, sitting back into an imaginary chair. Your knees should not extend beyond your toes.
Exhale, straighten your legs and bend forward.
Rise up to a standing position.
Repeat this process 10 times.
This exercise will awaken your body, warm up your legs, and improve your circulation!

2.) Chair Pose Twist into Lunge Twist

Press your palms together in Chair Pose
With a big inhal,e twist to your right.
Try to place your lower elbow beyond your right leg.
Hold the position for 3 deep breaths.
From your Chair Pose Twist position, step your left leg back into Lunge position
Breathe deeply, up to 10 counts.
Come out of the twist if it is too difficult.
Step your back leg in for better balance.
Big breaths before you twist allow more room for a deeper twist!
Twist are amazing for your entire mid section, inside and outside!

3.) Warrior I Pose

Position your back leg’s heel on your mat.
Do not extend your knee over ankle on your forward leg.
Meet your palms together over your head. Your pointer fingers can be extended up.
Arch back and breathe deeply for 5-10 counts.
Warrior I Pose is a great picture taking pose!

4.) Bowing Warrior

Clasp your hands behind your back while lifting them up.
Arch back and sink deep into the pose.
Bend or bow forward with your ear close to your calf.
Keep your arms up behind you as high as possible.
Repeat this 5 times, back and then forward.
Now bow forward, hold the bow and breathe deeply for 5-10 counts.

5.) Chair Pose

Return to Chair Pose
Repeat the Chair Pose Twist to your left side this time.
Step back into Lunge Twist with your right leg.
Complete Warrior I and Bowing Warrior with your left leg forward.

6.) Down Dog To Upward Dog

From a Lunge position, lower both your hands to each side of your forward foot.
Check that your palms are directly below your shoulders.
Step your forward leg back into Downward Dog.
Breathe deeply for 5 counts.
Lower your sitting bones into Upward Dog.
Arch your head back.
Breathe deeply for 5 counts.
Repeat the process 3 more times.
You may also do this on your hands and knees to build up strength.
You may also bend your elbows and arch your head back for a less intense version of Upward Dog!

7.) Half Bow Pose to Full Bow Pose

Clasp your hands behind your back.
Lift them up, arching your head back.
Breathe deeply for 5-10 counts.
Try grasping your feet and arch back into Full Bow Pose.
Breathe deeply for 5-10 counts.
Are you feeling your chest and heart area opening up yet?

8.) One Legged Forward Bend

Sit with your legs extended in front of you.
Bend your right leg, bringing it to your inner thigh or knee.
Inhale, stretching your arms overhead.
Exhale, folding over your leg. Hold this for 3 deep breaths.
Repeat this 5-10 times, then switch legs.
It’s always a good thing to bend forward after bending backwards!

9.) Half Camel To Full Camel Pose

Start with your knees bent.
With your hands on your waist and arching your back, breathe deeply for 3 counts.
Slowly lower your right arm to your foot. Breathe deeply for 3 counts.
Slowly lower the other arm to your other foot. Breathe deeply for 5-10 counts.
Never exceed the pose beyond a slight stretch. Go slow and build strength. When your body is ready, it will ease into this pose.

10.) Leg Overhead/Inner Thigh Stretch

Lie back and raise your legs. Relax your head, neck, shoulders and arms. Breathe deeply for 5-10 counts.
Inhale deeply. With a big exhale, lower your legs to the sides. Point your toes.
With a big inhale, slowly pull your legs up from the sides. Lead the pull up with your heels.
Repeat this 10-20 times, breathing deeply each time.
A terrific exercise for your inner thighs, abs, core, legs and hips!

11.) Bridge Pose

Lie down with knees bent.
Clasp your palms together.
Lift your sitting bones up with a deep inhale.
Lower your sitting bones with a big exhale.
You should try to keep your feet directly below your knees. I am always going for the deeper stretch and moved them in. You can too! Most importantly, listen to your body; it will tell you when it is ready!

12.) Wheel Pose

Lie down with your knees directly over your feet and hands at your ears. Your wrists are facing out.
Now see if you can start pushing up evenly with your arms and legs.
Let the push up come from your palms and feet.
Push them into your mat as you lift your torso.
You may only be able to raise your body a few inches at first.
This pose really takes time. Your whole back side is engaged as well as your upper body. You may need to build up back side strength. I did for a long time. If you consistently practice, your body may surprise you! Mine sure did here!

13.) Body Hug

You did great!
It’s body hugging time!

14.) Child’s Pose

Sit on your knees and fold forward.
Let your body relax into Child’s Pose.
Child’s Pose is a great pose to end a class, as it releases all muscle tension and stretches the neck, shoulders, and upper back.
Stay here and breathe deeply as long as you like!