Workouts

Where Yoga Meets Faith

Posted on by pennyjoliver

How can the practice of yoga complement and enhance our walk with God?

Surprisingly,

I have found there is a harmonious relationship between yoga and faith and this ancient practice can surely deepen our connection to our Heavenly Father while nurturing our soul, inspiring us to live out our faith with greater intention and grace.

In 1 Corinthians 6:19-20, we are reminded that our bodies are temples of the Holy Spirit, and we are called to honor God with our bodies.

Yoga can surely be a tangible way to live out this calling, reminding us to care for our bodies with respect, and love.

One of the most profound aspects of yoga is the emphasis on breath, or pranayama.

In yoga, the breath is not just a physiological function, it is a bridge between the body and the spirit. What if we approached our breath as a prayer? Each inhale could be an invitation for God’s presence, and each exhale, a release of our worries, cares and doubts and fears while surrendering them all over to Him.

   This can surely turn a yoga session into a moving meditation, where every breath is a conversation with God.

Yoga also teaches us to be mindful, being actively present in each moment.

This resonates deeply with the biblical instruction to meditate on God’s Word.

Psalm 1:2 says, “But his delight is in the law of the Lord, and on his law he meditates day and night.” Yoga offers a unique opportunity to combine the physical act of mindfulness with the spiritual practice of meditation. As we hold each pose, we can meditate on scripture, allowing God’s Word to sink deep into our hearts.

 

 

The Bible also teaches us that there is power in letting go and trusting. In yoga, it is also important to let go of what no longer serves us, mirroring the spiritual act of surrendering our lives to God’s will. Matthew 11:28-30 invites us to come to Jesus with our burdens and find rest in Him. As we find stillness in some yoga poses, we can also reflect on this invitation, finding strength not in our own efforts but in His grace.

 

 

Surprisingly, there are many ways to integrate faith into our yoga practice.

One way is through Scripture-inspired flows. Starting our practice with a focus on Philippians 4:13, “I can do all things through Christ who strengthens me.” allows us to move through poses that build physical strength, letting the Scripture be our mantra, reminding us that our true strength comes from Christ.

Another beautiful way is taking a moment to sit in stillness, close our eyes, and offer a prayer of gratitude. Reflecting on the peace we’ve cultivated we can also offer it back to God, asking Him to guide us through. Whether we’re on the mat or in prayer, remembering that each breath, each movement, and each moment of stillness can be an opportunity to draw nearer to God!

Halleluyah!

Peace & Love, Penny!

A THOUGHT-FULL FATHER

Posted on by pennyjoliver

Do you think God thinks about you?

Give this a try and you might be surprised at how much!

Next time your at the beach or the lake, a pond or a creek, a river or any body of water, take a big look around at all the sand or dirt you can see. Then try to imagine the mountains of sand under all the water that you see. Then think about each individual grain of sand and pick up a handful and start counting! Then think of all the shores of all the bodies of water across the globe! Include the thought of the shores that you and no one has yet seen. Think of all the seas and all the oceans and how deep they are and how they cover the earth more than dry land does. Then try and grasp God’s thoughts about you. But Oh, You can’t! That’s because they out number all the grains of sand in the entire world!

How precious are your thoughts about me, O God! How great is the sum of them! If I should count them, they would be more in number than the sand; When I awake, I am still with You. Psalm 139:17-18 

Dear Heavenly Father…

We bow down and thank you for loving us beyond what we can imagine and giving us Your Word so that we can enjoy health and whole body fitness the way that you intended! May you guide us and direct our paths that we may walk in our identity set by YOU and live each of our purposes joyfully, peacefully, thankfully and vibrantly healthy – that we may be all that YOU created us to be! HALLELUYAH!

Chill Out In The Happy Corpse Pose

Posted on by pennyjoliver

Who knew something so simple as laying back in a Corpse Pose could make us healthier and more beautiful?

In the Yoga community Corpse Pose is known as a huge stress-reducer, a great method of meditation and the perfect  position to focus our gaze on higher thoughts.

Simply lay back, let your feet spread, place your arms by your sides with palms up and try to keep your shoulders away from your ears. Then give yourself ten or more big inhales and exhales. If your feeling it stay here longer and really give yourself a chance to unwind!

I personally have a hard time staying here. I wanna go go go! If I do relax for a moment though all the things I must do seem to flood my mind. Hopefully your not like me and will be able to reap all the healthy benefits of acting like your dead on the ground here. You can always pretend your sunbathing, too!

Corpse Pose is also a perfect position to…

Set your mind on things above and not things of the earth.

Colossians 3:2

And also a perfect position to focus upon goodness & positivity!

Whatever is true, noble, right, pure, lovely, admirable and praiseworthy, think about such things.

Philippians 4:8

After reaping the healthy benefits of these applied Bible verses know that…

Those who look to Him are radiant, Their faces are never covered with shame!

Psalm 34:5

keep calm & yoga on

xxoo

Penny

 

 

 

 

ALTERNATE NOSTRIL BREATHING FOR ANXIETY & STRESS

Posted on by pennyjoliver

Hello Friends and welcome to “Yoga with Penny!”

To begin the New Year, I’m going to teach you a yogic breathing technique called “Alternate Nostril Breathing.” It’s a meditative practice that switches our breath between our two nostrils helping us to manage the stresses of daily life and to become mindful of the present moment. In the book, “What Happened,” Hillary Clinton wrote that she used Alternate Nostril Breathing after her loss in the 2016 Presidential Election to help manage her stress and anxiety.

In studies, this breathing technique has shown to lower participants perceived levels of stress and was significant in lowering blood pressure, heart rate and the respiratory rate. It also improved the functioning of the lungs and the functioning of both sides of our brain. It had a positive effect on mental health by reducing anxiety which naturally promotes a state of well being.

Let’s begin by sitting comfortably anywhere you like. Please take a few moments to close your eyes. Try focusing on your inhales and exhales. For greater results practice this technique daily and for extended moments of time.

To begin:

Take your right hand and bend your forefinger and middle finger into your palm.

Take your right thumb and seal your right nostril.

Inhale deeply through your left nostril for 4 counts.

Seal your left nostril with your ring finger and hold your breath with both nostrils sealed for 4 counts.

Release your right thumb with an exhale of 4 counts.

Inhale deeply through your right nostril for 4 counts.

Seal your right nostril with your thumb and hold your breath with both nostrils sealed for 4 counts.

Release your ring finger and exhale for 4 counts.

Repeat the entire process by inhaling deeply through your left nostril for 4 counts to begin.

If you find holding your nostril with your ring finger is a little tough, simply use your pinkie finger.

If you find holding your breath for 4 counts is a little tough start with 2 or 3 counts and build from there.

Slowing your breath beyond the 4 seconds will slow your body down which will register a message to your brain to move from a stressed state to the calming tranquil relaxation response state.

Sealing the right nostril and breathing with just your left directs oxygen flow to the right brain hemisphere which  also turns on your paras

Thanks for joining me and I hope that the Alternate Nostril Breathing Technique helps you start the New Year calm, relaxed and ready for all the wonderful things the New Year may bring!

keep calm and yoga on!

xxoo

Penny!

 

 

 

 

STAR POWER!

Posted on by pennyjoliver

I know. I know. Of course you want to be a Star!

I can’t offer you that but I can offer you a luxurious stretch for your entire body in a Star Pose position. It will light up your spine and fire up your cells sending oxygen and energy throughout your entire body. The Star Pose is a beginners posture that strengthens and lengthens our entire body. It also helps in aligning our spine, thus improving our posture. As it utilizes every muscle, it also provides more space for our lungs and heart so of course it will improve circulation and respiration as well, resulting in more energy.

Start by bending your knees and extending both your legs to the sides. When you feel stretched yet sturdy, begin to straighten your legs. If your still feeling sturdy with a deep long invigorating inhale,  lift and extend your arms out from your sides. Let your palms meet over your head. Really try to stretch those arms up. You may even try to stretch deeper by pulling your arms back from your head.

You can always use a chair or wall for more support while holding your Star. And, you do not have to extend your legs so far out to the sides. Once you have found the perfect starting point for you, begin by closing your eyes. Imagine you are a star lit from within, radiating outwards, an abundance of life shining brightly because that is exactly what you are~

Let your light shine! Matthew 5:16

Breathe deeply for 10 counts and you will feel lighter and brighter!

 

 

 

keep calm and shine on!

HEALTHY YOGA FLOW CHALLENGE ( Put some cardio in your flow)

Posted on by pennyjoliver

Join me in this yoga challenge, designed to stretch, strengthen and build you up in mind, body and spirit! You will find the yoga poses below are active meaning we will use them for cardio. Each position flows into the next, connecting and building upon the previous position. All thirteen positions will have modifications so that we all can enjoy this healthy yoga challenge!

Arise, for it is your task, and we are with you; Be strong and do it!

Ezra 10:4

When you are ready grab a mat, towel, some water and let’s do this!



1. ) Child Pose into Hero Pose

  • Sit on your heels.
  • Inhale deeply, folding forward from your waist, leading with your arms.
  • Place your head comfortably on your mat.
  • Breath deeply for 5-10 counts.
  • If you are able, slowly spread your knees to your sides.
  • Relax your torso onto the mat with your forehead touching.
  • Press your palms together in a prayer position.
  • Breathe deeply for up to 10 counts.

2.) Bowing Child Pose Stretch into Camel Stretch Pose

  • Sit on your heels and clasp your hands behind your back.
  • Rise up onto your knees with a big inhale.
  • Lift your chest, press your hip bones forward, and gently let your head arch backwards.
  • Hold this for a moment, then exhale, releasing the pose as you come down to sit on your heels.
  • Keep lifting your arms up behind you for a terrific shoulder and neck stretch.
  • Repeat this for 10 deep breaths.


3.) Upward/Downward Dog

  • From a Child’s Pose, simply tuck your toes while pressing your wrists into your mat below your shoulders. Push up through your wrists and arms, lifting your sitting bones into a Down Dog Position.
  • Looking at your knees, press your heels into the mat. You should feel equal weight on both your arms and your legs.
  • Hold this position for a few breaths.
  • Release the position by slowing lowering your sitting bones.
  • Press through your wrists with your shoulders directly above them.
  • Straighten your arms and arch your head back.
  • Hold this position for a few breaths.
  • Repeat this slowly a few more times.
  • To modify this position simply be on your hands and knees.
  • Inhale and lift your head up and arch your back. Exhale lower your head and round your back.

4.) Three Legged Dog

  • During your Upward/Downward Dog, lift each leg up 5 times.
  • Raise your right leg and step your foot through your hands.

5.) Warrior III

  • Once you have stepped through your arms, raise your back left leg.
  • Straighten your balancing leg if you can, and press your palms together.
  • Hold for 10 deep breaths.
  • You may keep your hands on your mat, a block, a chair or a wall for support.
  • Even a slight lift is a great beginning. Everyone starts somewhere!

6.) Reverse Warrior Pose

  • From a Warrior III position, simply step your back leg down.
  • Let both heels remain on a straight line, with your forward leg bent.
  • Follow your arms back with your head.
  • Make fists with your wrists, keeping your right one lifted and your left one pulled under your arm.
  • Hold this position, looking up and breathing deeply.

7.) Side Angle Pose

  • The foot position remains the same here as in the last one.
  • Your arms move forward over your bent forward leg.
  • You can rest your right forward elbow on your thigh; stretch your left arm up and over your leg.
  • Breathe in the position for 5-10 counts.

8.) Warrior II Pose

  • From Side Angle Pose, stretch your arms our from your shoulders.
  • Keep your hip bones facing forward.
  • Keep your knee directly over your ankle.
  • Lift your forward heel.
  • Breathe deeply for 5-10 counts.
  • Step in your back leg for more support.

9.) Star Pose

  • From Warrior II position, pivot both feet to face forward.
  • Spread your legs wider for a deeper stretch, or closer for more support.
  • Breathe deeply for 10 counts while stretching your arms up.
  • Lift your chest, pull your belly in, and gaze up to the heavens.

10.) Complete number 3, 4, 5, 6, 7, 8, facing the other side of the room with your left leg forward!

11.) Hand To Toe Forward Stretch

  • Standing tall bend and lift your left leg.
  • Grasp your toes, and stay in this position.
  • If you can, push your heel forward until your leg is straight.
  • Breathe deeply for 5-10 counts.
  • Use a sturdy chair or table for support.
  • Switch legs!

12.) Hand To Toe Side Stretch

  • Standing tall, bend and lift your leg.
  • Grasp your right toes. I find grasping my foot works better. Stay in this position.
  • If you can, push with your heel out to the side until your leg is straight.
  • Hold for 10 deep breaths.
  • Use a sturdy chair or table for support.

13.) Tree Pose

  • Take your left foot and place it on your ankle, knee or your inner thigh.
  • With a big inhale, lift your arms from your sides.
  • When they meet, press your palms together in prayer pose and look up.
  • Breathe deeply while offering up a prayer!
  • Switch leg positions when you are ready!

Arise. Stand tall! Go forth and be all that God created you to be!

Thanks for sweating with me!

LET GO IN TRIANGLE POSE

Posted on by pennyjoliver

The beautiful and elegant Triangle Pose, captivating us with it’s clean lines and raw simplicity. Yet moving into this posture we find that simple can be hard and clean can be messy. Mainly because the stress and tension of living in this fast paced modern day world, expresses itself through our rigid and tensed up bodies. Is it any wonder that more than  75% of all doctor office visits are stress related ailments and complaints and that chronic stress is linked to the six leading causes of death? Fortunately, yoga provides a moment for our body to speak, revealing tensions we are holding through our muscles. If our minds are willing we can then release those tensions and let it go. On good days we bring that mindset to our mats. Other days we forget. Sometimes all we do is struggle. But we know when yoga is working when some days we let things go in our daily lives!

Of course letting go and letting God take the reins of our lives is the ultimate stress reliever. It’s hard to give up control though. And scarey. Too many “what ifs” pop up in our heads. But the Creator of everything who calls Himself our Father must know what is best for us.

He tells us in Isaiah 26:3 that…  He will keep us in perfect peace when we remain focused on Him.

Do something good for you. Sit quietly and close your eyes. Know that you are here in this present moment with no worries. Just breathe. When you are ready do a Triangle Pose, directions below!

 

Directions

Extend your arms out to your sides. Stretch your legs out to the sides with each foot directly under each hand. Turn your right foot slightly in and move your left foot toes to face the right side.

Inhale deeply from the bottom of your stomach pulling your torso upward. Exhale deeply extending your torso out and over your forward left leg.

Place your left hand on your mat next to your foot on either side. You may also place it on your thigh, knee or ankle for a less challenging approach or on a chair.

Stretch your right arm up. Try to look up at your hand. You may feel your chest, shoulders and collar bone open up. Breath deeply for 10 seconds to 1 minute. Try to maintain this position thinking only of your inhales and exhales. You may then feel your body stretching deeper as tension and stress release.

Repeat on your right side.

You may also bend your forward knee slightly if it feels too tight. Or step your back leg in a little. Use a chair, table or a counter for added balance and support.

peace and love

penny

 

 

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

 

 

 

CHILD POSE

Posted on by pennyjoliver

The sweet Child’s Pose, practiced during every yoga class and perfect for the Christmas season!
Christmas maybe the most wonderful time of year but it is perhaps the most stressful time too!
But don’t worry, I’ve got you covered.
Join me and I will show you how to slow down to Christmas tree speed and still shine bright.
That way, all will be calm with you and you can bask in the warm glow of being all there in the moments you get to share with family and friends.

And now I present to you the gift of the basic, most essential Child Pose.
It’s the reassuring hug you been waiting for and the gift that keeps on giving.

Although it’s a warm-up or resting pose in a yoga class, it’s the perfect remedy to unwrap tension and stress anytime and a great antidote for a restful night’s sleep.

To enhance the healthy yoga goodness from Child Pose focus on your inhales and exhales.
Then let the soothing sanctuary of your Child Pose envelope you in a cocoon of warmth, comfort, safety, and ease!

You may fold up a towel to place between your heels and your sitting bones for comfort and support. You may also rest your head on a pillow for ease.
To begin, come to all fours and gently fold forward over your legs. Spreading your legs apart will provide a deeper stretch. Gently resting your forehead on your mat or pillow begin inhaling and exhaling slowly and deeply. Remember, it’s your time to relax and unwind so try to linger here for a few moments. One minute would be great, but longer would be better. The best scenario would be to stay as long as you need, not worrying about minutes or time simply enjoying the present peaceful moment. Besides relieving stress, practicing Child Pose on a regular basis stretches our lower backs, opens our hips, stretches our shoulders, ankles and ligaments. Therapeutic for digestion, it enhances circulation, calms our minds and fights insomnia.

Thanks for joining me!

May God fill you with peace and love this Christmas as we celebrate the most special child of all time – the Lord Jesus Christ!

And a very “Merry Christmas” every day of the year!

love to you and yours

Penny

 

 

 

BUILD UP YOUR BACK AND CORE YOGA CHALLENGE

Posted on by pennyjoliver

Until our thirties, our muscles are growing larger and stronger. Around that time, we start to lose muscle mass and function. If we remain physically inactive, we can lose as much as 3-5% muscle mass each decade! So what do we do?

The best defense is: we get active and a Yoga practice can help! In this yoga sequence, developing core strength will help build up all parts of our bodies, especially our back and spine. Back pain is the third leading reason for doctor visits, according to the Mayo Clinic, so it’s important to build our body up. Developing a strong core may even help cure and prevent back pain for good while enhancing our balance and stability. Now who doesn’t need some of that?

Let’s take a few moments to close our eyes, breathing deeply while letting our mind release from cares and worries.

We all need core strength to deal with life’s every day battle’s too. But we can have help. Isn’t it refreshing to know that we don’t have to rely on our human strength to get stronger? God wants to help us. He says,

Give me your weakness and I will give you my strength.

Ephesians 3:16

When you are ready, grab your mat, some water and let’s begin!

1.) Seated Breathing Exercise 

  • Sit on your heels.
  • Roll up a towel or place a small pillow between your sitting bones and the backs of your legs if you can’t sit here normally.
  • With palms pressed together in front of your heart, inhale deeply for 5 counts.
  • Exhale deeply for 8 counts.
  • Repeat 5 times. (try to work up to 1-3 minutes in this position for best results.)

2.) Child’s Pose/Breathing Exercise

  • Walk your hands out in front of you.
  • If possible, rest your head on your mat. If you find it too challenging  grab a pillow, or rolled up towel.
  • Inhale for 5 counts, then exhale for 8 counts.
  • Repeat 5-10 more times.

3.) Child’s Pose Shoulder Stretch

  • Take your left arm and slide it under you.
  • Inhale for 5 counts and exhale for 8 counts. Do this 5-8 times.
  • Repeat with the other arm, sliding your right arm under you and breathing accordingly.

4.) Cat/Cow Pose

A match made in heaven of two yoga poses that warm up and strengthen your back and spine.

  • Place your hands directly below your shoulders.
  • Place your knees directly below your hips.
  • With a big inhale, round your shoulders, tuck your chin, and feel as though you are pulling your stomach into your back.
  • With a big exhale, lift your chin and let your stomach sink; this will arch your back.
  • Repeat the motion, moving into Cat and then Cow Pose 10 times.

5.) Arm and Leg Back Strengthener

  • Begin in the same position as Cat/Cow Pose.
  • Once steady, gently lift your left leg (even an inch will do).
  • Stretch your right arm forward.
  • Breathe deeply for 5-10 counts.
  • Repeat with your right leg and left arm; breathe deeply as before.

6.) Side Plank with Lowered Leg

  • From Cat/Cow Pose, simply lift both your right arm and right leg up.
  • Your hand should be directly below your shoulder, and your knee below your hip.
  • Hold both your arm and leg out for 5-10 deep inhales and exhales.
  • Repeat this twice more, then switch sides for a total of 3 times on each side.
  • It does not matter how high your leg is off your mat. What matters is that you are developing strength and stamina as you complete this movement.

7.) Plank Pose

  • Start with hands spread out below your shoulders with knees on your mat and toes tucked under.
  • Press up through your palms.
  • Keep your knees on your mat as you straighten your arms or lift them.
  • Breathe deeply for 5-10 counts. Repeat 3-5 more times.
  • Don’t let your back sink. Lower to your knees and take it from there if you do.

8.) Bridge

  • Lie down with your back on your mat.
  • Bend each knee, placing your foot directly under each knee.
  • With a big inhale, gently lift your hips by pushing up from your feet.
  • Exhale deeply as you lower your hips back down.
  • Repeat lifting and lowering 5-10 times. Repeat the entire movements twice more.
  • What matters is that you lift your hips- even a half of an inch up. You are building strength with every attempt!

 

9.) Stretch Pose Hold

  • Stretch out on your mat.
  • Place both your hands at the bottom of your sitting bones. This will protect your lower back.
  • Move your hands around to find a comfortable place where your lower back feels protected and not over-extended.
  • Inhale. Lift your left leg up. Exhale. Lower that leg. Repeat with your right leg. Alternate lifting each leg, one at a time, for 5-10 times each leg.
  • Now try keeping both legs up for a few counts. Try to hold your legs up for 10 seconds to 1 minute.
  • Your head may stay down or you may try lifting it looking down at your toes. This will help to round your back and protect it from possible injury.

10.) Leg Stretches

  • Grab a hold of your left leg (wherever you can grab), pull it into your chest with a big inhale.
  • Your right leg may stay on the mat, or lift it a few inches off your mat.
  • Allow your head to meet your leg if possible.
  • Exhale, releasing your left leg back to your mat.
  • Repeat hugging your right leg into your chest.
  • Alternate on each leg 5-10 times.

11.) Forward Bend

  • With both legs stretched out, inhale deeply, extending your arms out to your sides.
  • Exhale deeply, releasing your arms while gently folding forward.
  • Repeat 10 times with inhaling up and exhaling as you fold forward.

Lay back for a few moments to let all the healthy yoga goodness and nourishing deep breaths relieve your stress and nourish your soul.

Try to do this sequence 2-3 times each week for best results. I hope you enjoyed strengthening your back and building up your core with me and we’ll see you next time!

xxoo

Penny!