Workouts

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!

CAT/COW POSE ( a back and spine strength builder/de-stressor)

Posted on by pennyjoliver

Only in yoga are the Cat and the Cow inseparable! Together in yoga, they provide a simple, yet outstanding, warm-up to any yoga practice. The Cat/Cow combination is a back and spine stretching and strengthening exercise; it can be done anywhere as a tension soother and body refresher for those days when our tension and stress are inevitable!

With deep breathing, Cat/Cow can improve circulation to our discs between the vertebrae, which in turn relieves stress and pain from our back and other areas of the body. The duo also helps to relieve menstrual cramps, and opens the lungs for better breathing. Putting our deep inhales and exhales to the Cat/Cow movement will enable us to stay mindful, increasing awareness, and bringing us into focus of this present moment!

Cat Pose

  • Place your hands directly below your shoulders. Spread them wide.
  • With knees hip width apart, place them directly below your hips.
  • With a deep inhale, round your shoulders, tuck your chin, and pull your stomach into your belly button.
  • Hold the position for 3 counts.

Cow Pose

  • With a deep exhale, untuck your chin while looking up.
  • Let your stomach sink and your back arch comfortably.
  • Let your exhale be long – a few seconds longer than your inhale. This will tellyour nervous system to calm down and rest.
  • Repeat the Cat/Cow movement 10 times, extending it to 1-3 minutes as you progress for best results!

Best part? You can take your Cat/Cow anywhere and use it anytime you need to recharge and de-stress!

Keep calm and yoga on my friends!

Halleluyah!

xxoo

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!

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

Posted on 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!

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

Posted on 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!

TAE-KWON-DO CHALLENGE ( Tae-Kwon-Do to help you feel strong and courageous)

Posted on by pennyjoliver

Don’t give in. Don’t give up. And don’t give out! These are not options! Instead,

Be on guard, stand firm in the faith. Be courageous. Be strong.

1 Corinthians 16:13

Fortunately for us, black belt and yoga enthusiast Kelly has demonstrated a bit of Tae-Kwon-Do while Halleluyah Yoga’s mascot, Boomer, looks on!

The point of this yoga segment is to allow these physical stances of guarding, blocking, and striking to remind you of how courageous you are and the strength you possess as you meditate upon God’s mighty words!

1.) Standing Stretch

Let’s ready ourselves with strong blocks and strikes by thinking only on God’s empowering thoughts while we stretch.

Stand tall with your feet together.

Stretch your arms over your head with a huge inhale. Relax them with a huge exhale by your sides.

Repeat 5-10 times.

Remember to pull your abs in, stretch up and out of your waist, keep your shoulders down, neck long, chin up, face relaxed and rest your biceps beside your ears.

2.) Crane Stance

From a Standing Stretch with toes pointing forward, hop back (approximately one foot) unto your right foot. Your toes will face the right side of the room.

At the same time, bend and lift your left leg. You are preparing you for an incoming strike. By sliding your left toes behind your right knee, you will be increasing the support to your Crane Stance block.

Make fists with both hands and lift your right arm for an upward block; lower your left arm for a low block. Tense up the arm muscles for a stronger block.

Take a few huge breaths as you hold this powerful block.

Congratulations! You got out of the way of an incoming strike by hopping back and readied yourself for more.

3.) Warrior II Crane Block

Step forward with your right leg or the leg that was lifted during your Crane Stance, and bend into a Warrior II Pose. Your front arm slides in front of your waist, while your back arm slides just over your head. Press your fingers together and bend your thumb into your palms on both hands for added strength. Hold for 5-10 deep breaths.

Congratulations! You are ready for any incoming high or low block!
3.) Closed Hand High Block in Horse Stance 

Turn your forward left foot inward, and do the same with your right foot. Bend both knees into a Horse Stance. Raise both arms into a Closed Hand High Block just above your head. Tense your arms and squeeze your fists for added strength to your High Block Horse Stance.

Congratulations! You have blocked an incoming strike to your head!

4.) Open Hand Middle Block

Remain in a Horse Stance. Open your arms to the sides. Tense your arms and turn your fists up while squeezing your fingers together while bending your thumbs and pressing them into your palms.The block should end just below your chin and slightly beyond your ribs.

Congratulations! You are blocking a side strike or giving a side strike. You decide!

5.) Supported  Spear Hand  

Remain in a Horse Stance. From an Open Handed Middle Block, quickly straighten your right arm while your left arm quickly slides under to support it. Tense your arm muscles as you practice these moves to increase strength in your blocks and your strikes. Remember to press fingers together while bending your thumbs and pressing them into your palms.

Congratulations! You blocked and you striked!

Now, repeat all five exercises with your other leg forward!

Never forget you are more than a conqueror!

live strong in God and yoga on!

xxoo

<3

REVIVE TIRED LEGS HIPS AND FEET YOGA CHALLENGE

Posted on by pennyjoliver

Our lower half holds us up all day. Every now and then, shouldn’t we show it some love? Ta- dah! Below, a healthy dose of yoga goodness to the rescue!

Research published in the journal “Evidence Based Complimentary and Alternative Medicine” has found that regular yoga poses and stretches can help ease restless legs, help you sleep better, feel less stressed and even lower blood pressure.

Think about it: God is never exhausted. Instead, He offers us His strength and His rest!

The Lord will not grow weary, and His understanding no one can fathom. He gives strength to the weary and increases the power of the weak.

Isaiah 40:28-29

Breathing deeply and lingering in each stretch will allow for a deeper stretch and release. Let our inhales lift and refresh our tired cells with new energy. Let our exhales release tension and built up stress. With a tireless God to help us, we can’t help but revive and come alive!

1.) Star Stretch Twist

Spread your feet apart to where you feel comfortable. With a big inhale, lift your arms over your head, interlocking your fingers at the top.

Exhale, slowly extending forward while stretching your arms out.

Try to touch your mat, but if you can’t, hold your knees or your hips with one hand while stretching the other arm up.

Alternate arms for 10 times each and remember to go slow and breathe

2.) Intense Stretch Pose

From Star Pose, turn your left toes in while extending your right toes to face the right side.

Please keep your hips squared to the side as you extend over your forward leg.

Go slow, be gentle and breathe.

Hold for 5-10 deep breaths to feel the stretch and the release.

3.) Lunge Pose With Twist

Bend your right leg into a Lunge Pose. Hold for 10 deep breaths.

Lift your right arm up and twist. Hold for 10 deep breaths again, then come back to Lunge Pose.

Lift your left arm up. Hold for 10 deep breaths again.

Do not repeat on your other leg yet. Move on to the next exercise.

A less challenging way to do this exercise would be to bend your back leg.

4.) Deep Lunge Pose with Simple Twist

From Lunge Pos,e simply bend your back leg to your mat. Stretch your arms up and arch back for 5-10 deep breaths.

Place your left elbow over your forward right leg. Place your right arm behind you. Hold this for 5-10 deep breaths.

Do not repeat on your other leg. Move on to the next exercise.

5.) Lizard Pose

From Lunge Pose, with your right leg forward, place your hands on the inside of your right leg.

If that feels comfortable, bend both elbows and slide your right foot forward while release your knee to the side.

You can always lower your back knee to your mat and keep your arms straight if this is too difficult.

6.) Forward Bending Twist

Stand tall. Extend up and over your legs.

Place your hands on your mat. Place your hands on your hips, thighs, knees, or ankles to make it easier.

Inhale in the middle and exhale as you lift each arm. Repeat this 5-10 times with each arm.

7.) Tip Toe Squat into Side Stretch

Lift your heels, bending your knees out to the sides.

Place your hands on your mat in front of you or place them into Prayer position.

Hold this for 5-10 deep breaths.

Extend your right foot to the side. Place your hands on the mat in front of you for support.

Lift your left arm and stretch over to the right side. Hold this for 5-10 deep breaths.

Repeat with your extended left leg.

You can alternate stretching over your right, then left, extended legs for 5-10 deep breaths, inhaling in the center and exhaling out to the sides.

8.) Star Pose Forward Bending Twist

Widen your legs sideways to a place that is comfortable for you.

Inhale, stretching your arms up over your head.

Exhale, extending over each leg with opposite hands to their opposite ankles. Extend the same arm up to twist.

Come into the center with a deep inhale.

Repeat this 10 times on each side.

9.) Seated Leg Stretch

Sit with bent knees in front of you.

Hold your right leg, gently lifting it up.

Massage the back of your leg if you like.

Point and flex your ankle. Linger and stretch.

Bring your leg to your torso.

Hold for 10 deep breaths.

Repeat the process with your left leg.

10.) Cross-legged Side Stretch

Sit cross-legged.

With a huge inhalem stretch your arms up from your sides.

Look up. Arch back and hold for a moment.

Exhale, releasing the hold and stretch up and over to your left side.

Repeat on your left side. Come to middle and stretch to each side for 10 deep breaths on each side.

 

 

I’m feeling better now. I sure hope you are too! Let me know how it goes…

Thanks for joining me and we’ll see you soon…

stay strong and yoga on!

xxoo

<3

 

BREATHING WARM UP YOGA CHALLENGE (Seated breathing exercises to begin each yoga class or for a quick pick-me-up/stress buster)

Posted on by pennyjoliver

Join me for a quick pick me up/stress reliever. Or take 5-10 minutes before each Yoga Challenge to complete this. It will fire up your body, boost your energy, relieve stress, and get you focused and ready for your workout!

Below you will find 9 basic exercises with focused deep breathing. Breathing with movement will improve your circulation, remove toxins from your body, and keep your body running on optimal!

You can also fill your lungs with the peace of God as you breathe and soar above circumstances that may be weighing you down. Let go and enjoy the ride, for God says that,

…those that hope in the Lord will renew their strength. They will soar on wings like eagles.

Isaiah 40:31

Eagles fly the strongest, swiftest and highest of all birds. They are also dependent upon storms and high winds – it’s what makes them soar!

1.) Cross Legged Breathing Meditation

Try to surrender all thoughts. Give up your cares, worries, doubts and fears.

Meditate on the Bible verse as you inhale and exhale slowly, deeply and deliberately.

Focus and breathe for 5-10 long deep breaths. Have fun and really try to remember to inhale and exhale, deep, strong and long!

When you are ready, proceed to the next exercise.

2.) Neck Stretch

Sit up tall.

Make sure your hips are on top of your sitting bones with your stomach pulled in, face relaxed, neck long and shoulders pressed down.

Take it slow and inhale like you are pulling all the air around you into your lungs.

Exhale slowly, turning your head to the right.

Repeat on each side, slowly inhaling in the middle and slowly exhaling as you turn your head for 5-10 times each side.

 

3.) Arm and Upper Body Stretch

Deeply inhale, lifting your arms slowly up from your sides.

Look up for a deeper stretch. Hold it for a few moments.

Slowly exhale, gently releasing your arms to the mat.

Repeat for 5-10 long, deep, slow breaths.

4.) Seated Side Stretch

Inhale slowly lifting your arms up from the sides, just like #3 above.

Exhale, gently leaning over to the side.

Repeat for 5-10 deep, slow breaths on each side.

 

5.) Neck, Shoulder, Heart Opener

With hands clasped behind your head, inhale deeply.

Exhale deeply, folding forward. Round your torso as you fold.

For a deeper stretch, inhale again and slightly lean back. Push your chest forward while your elbows back, and look up.

Repeat with the inhales, stretching up and back with the exhales rounding forward. Repeat the process for 10-25 deep breaths. Try it 1-3 minutes and see how you feel! Go slow and stretch!

6.) Neck and Shoulder Side Stretch

With hands clasped, inhale deeply while stretching up.

Exhale deeply, folding gently to alternating knees for 10-25 or longer deep breaths.

7.) Intense Side Stretch

With hands clasped, inhale and stretch up like #5 again.

Exhale, lean over to your side, and touch your elbow to your knee, if possible.

Repeat with big inhales in the middle and big exhales out to the sides for 10-20 deep breaths each side.

8.) Seated Eagle Arm Stretch

Bend both elbows out in front of you.

With a normal breath, slide your left hand under your right elbow. Let that hand continue sliding up and around your right arm. Your palms should meet.

Hold for 5 long inhales and exhales. Remember to keep your shoulders down, neck long and back straight.

Repeat with right hand sliding under your left elbow and circling your arm.

9.) Cross Legged Forward Stretch

Inhale deeply, keeping your back straight, shoulders down, neck long, and your stomach pulled in.

Exhale, slowly folding forward. For a deeper stretch, lead with your chin as you fold, keeping your back straight.

Slowly, and with deep inhales and exhales, repeat the process up to 10 times.

You can walk your hands out and lower your head for an even deeper stretch!

Breathe deeply and yoga on!

xxoo

<3