Workouts

A BIG LAUGH FOR HEALTH

Posted on by pennyjoliver

 

Everybody can always use a good laugh!

Science is now proving that laughter is actually good for your health! So, get your giggles on, because laughter has many beneficial effects on the human body!

For starters, laughing may help you live longer, according to recent research published in the Archives of General Psychiatry. Optimistic elderly people who expect good things to happen were less likely too die sooner than most pessimistic people. In the study, the 65-85 year old participants who were the most optimistic were 55% less likely to die from all causes than pessimistic people.

Researchers also found that laughter actually boosts the immune system, increasing the number of antibody-producing T cells. When you laugh, you activate them. They are special immune systems cells that fight sickness and disease. After a good laugh, you should be far less tense and anxious as well because the level of at least four stress related hormones decreases.

Regular laughing is like getting a gym membership for your heart. Laughter has been found to benefit the way blood flows around the body, reducing the likelihood of heart disease and stroke. People who laugh regularly have lower blood pressure than the average person. 15 minutes of laughter a day is important for your heart as 30 minutes of exercise, 3 times a week. Laughing burns as much calories per hour as walking a slow to moderate pace!

A British study shows how just 15 minutes of laughter can increase pain tolerance by around 10% as a result of endorphins being released in the brain. Endorphins are the feel good chemicals. The effect is similar to morphine, only more powerful and there are no side effects.

You might not believe it, but laughing can torch calories. Laughing actually raises the heart rate and speeds up metabolism. A good belly laugh exercises the diaphragm, contracts the abs and even works out your shoulders, leaving muscles more relaxed. Laughing 100 times is the equivalent to 10 minutes on the rowing machine or 15 minutes on an exercise bike!

Laughter is contagious. Laugh more and make yourself and everyone around you happier and healthier!

After all, God did tell us in His Word that, “A merry heart is good medicine!” It’s found in the book of Proverbs, chapter 17, verse 22.

Laugh more and yoga on!

Lotsa Love, Penny xxoo

 

Just me, my grand nephew Cole and my little sister Kel at McDonald’s! Don’t you wear wax lips and do a selfie, evah?!

STRETCHING YOGA CHALLENGE

Posted on by pennyjoliver

Join me in this quick stretch to loosen up your tense muscles and get a new perspective on stretching!

If we are willing, we can stretch ourselves to achieve great things – but God has better for every one of us!

Trust in the Lord with all your heart and lean not unto your own understanding.

Proverbs 3:5-6

For with God nothing shall be impossible.

Luke 1:37

Do you remember? Peter walked on water. Sarah gave birth at age 90. Mary was a mother with out knowing a man. Jesus’ disciples fed over 5,000 people from one kid’s lunch. Moses parted the entire Red Sea for the Israelites to cross. Little boy David killed an armored giant with a stone. Daniel a slept all night in a den of lions. Deborah saved a nation. The list goes on!

Though the people of the Bible were just normal people, they did amazing things! But they had one thing in common: they were stretched! Day by day, year by year, little by little, God stretched their faith. At the point when they were fully able to rely on Him, God blessed them; they accomplished above and beyond what they could possibly imagine!

Now is your opportunity to go deeper in your yoga practice with these Asanas below. Remember to breathe deeply, this will relieve stress and tension, allowing you to stretch deeper. I know God is stretching me – where might God be stretching you?

1.) Standing Stretch

Start by standing tall with your abs pulled in, your butt tucked under, your chest lifted, your shoulders down and your neck lengthened. Lift your arms to the sides, inhale deeply, and stretch them up. Exhale deeply and lower your arms. Repeat 5-10 times, depending on how much time you have.

2.) Forward Bend

In this stance, when you exhale down, extend your torso over your legs. Whereever your hands land on your legs is the perfect place for you. Once you feel comfortable in the Forward Bending stretch, put your left hand near, in front of, or touching your right foot. Stretch your right arm up and gently twist. Repeat on your other side. Stretch each side 5-10 times.

To make it slightly easier, bend your knees. You can also play around with your legs by bending each one separately.

Do number 3-8 with your right leg forward. Then do number 3-8 with your left leg forward.

3.) Intense Pose Reverse Praying Hands

Extend your right leg to the side with your toes pointed. Slightly turn in your left toes. Press your palms behind your back in a praying positio,n lifting the palms as high up your back as you can go. Stretch your entire torso back with a deep inhale. With a deep long exhale, extend your torso out and over your front leg. Lead with your chin. Stretch as far as you can go in this position.

You can always step your back leg in to make it easier, or slightly bend both legs. You can also place your hands on your hips, or clasp your wrists in back instead of the reverse prayer hold.

4.) Intense Pose Stretch

Once you can no longer hold the Reverse Prayer Position, release you hands and stretch deeper over your leg. Try to get your head to touch your knee and breathe deeply, for up to 10 counts.

Step your back leg in for less intensity and slightly lean forward to make this pose less challenging.

5.) Deep Lunge Pose

Bend your right knee. Place your hands on your mat on each side of your foot. Step your back leg in for less intensity, or place your knee on your mat. Breathe deeply for up to 10 counts.

You can always bend your back leg for less intensity or place your hands on your thigh.

6.) Lunge Pose Twist

Raise your right arm and look up. Stretch that body. Hold for 5-10 deep breaths.

Bend your back knee if it becomes too challenging.

 


7.) Deep Lunge Stretch

Drop your back knee to the mat. Stay here and breathe deeply for up to 10 counts. If you can, grasp your foot; stretch and hold this position for 5-10 breaths.

Take it farther by lifting your forward arm up and pulling your foot to meet your sitting bones. Breath 10 long and deep breaths again!


8.) Bended Knee Prayer Position

Place both your hands on each side of your foot and slide your knee below your sitting bones to come out of the intense stretch. Then bring your palms together. You are ready to pray!

Sit and breathe for a few moments. Enjoy the rewards that any kind of stretching can bring!

Let me know how it goes…

yoga on

xxoo

<3

YOGA CHALLENGE AT HORSESHOE BAY BEACH

Posted on by pennyjoliver

Coming at ya from Horseshoe Bay!

There’s something about the beach that compels me to strike a yoga pose. Maybe it’s the sand, or the sun. Maybe the water? No, it’s definitely the gorgeous blue sky! How about it’s all of these things, wrapped up in the sensation that I feel unbounded and absolutely unrestricted. So free! So, why not offer you a yoga sequence that may ignite that “freedom feeling” in you? That is precisely the reason why I choose these yoga poses below: to induce that open, free and easy feeling. These poses will help you to open your heart center, activate your core, free your hip flexors and lengthen your hamstrings. Focus on your breath as you move through these yoga postures; it will increase the benefits of each pose. Your body will love you for it!

If you like, take it a step farther and enhance your yoga workout and your life with meditation upon God’s words.

For God says in His word that,

…if the son sets you free you will be free indeed.

John 8:36

I find the challenge is staying free. Seems everything and everyone wishes to control each of us. It’s usually not intentional, but most of the time routine, habits, culture and even people’s needs and expectations have a way of captivating and imprisoning us. Soon, we’re living for everything else but what really matters. These words from God are a great reminder to us that we are no longer bound by anything or anyone. We were captives once and Jesus came to set us free. And, if we believe Him, we will be free indeed!

Before you begin, take a moment to get into that “beachy” state of mind. Breathing deeply and thinking upon how free you are in this present moment will help. Try to stay present through out the segment and remind yourself daily that freedom is always yours, both on and off your mat!

1.) Intense Side Stretch Pose in Reverse Prayer Hands

It may be a challenge for you to try to get your palms to meet behind your back, but with practice you might do it! It will be worth your efforts too because your heart, back, shoulders, lungs, arms and more will begin to open and built up tension can then release. Remember, less tension boosts energy!

To begin, try to line up your heels with your right foot toes pointed forward and back foot angled slightly. If you feel unsteady, widen the width of your feet. Now, try and press your palms together at your back, and then take a huge breath in (your torso should lift as you inhale). Then, slowly release your breath as you fold over your forward leg. At the end of the stretch where you can go no further, release your hands and let them stretch over your leg.

Once you have arrived at maximum stretch, breath deeply through your nose for 5-10 breaths. Repeat a few more times and try with your left leg forward.

2.)  Lunge Pose

From Intense Pose, simply bend your forward leg and place your hands on your mat for support. Your right foot should be directly below your right knee, hands directly below your shoulders. You may deepen the stretch by extending your back foot away from your body. Breathe deeply through your nose for 5-10 counts. Try to stretch a little farther.

3.) Revolved Lunge Pose

After you have completed your breathing in Lunge Pose, simply lift your right arm up and look up at it. Stretch it as high as it will go and breathe deeply for 5-10 counts again.

4.) Extended Lizard Tail Pose

From Lunge Pose, simply and gently lower your elbows to your mat. Check to make sure your elbows are directly below your shoulders. In the picture, I went for a deeper stretch by extending my forward foot, but you don’t have to do this. You may also lower your back knee to the mat if holding that knee up up is too much of a challenge at first. Breathe through your nose while in the pose for 5-10 counts.

5.) Elbow Plank Pose

From Extended Lizard Tail Pose, pick up your forward foot and swing it around to Elbow Plank Pose.

Or, alternately, lay down and place your elbows on your mat with shoulders directly on top of them. Curl your toes under and lift your body up. Try to breathe deeply and steadily for 10, 30 or 60 seconds. Repeat the process a few more times if you like.

 

6.) Camel Pose

Come to your knees. Curl your toes under. Let your knees be directly below your hips. Place your hands on your hips. Slowly and gently lean back. If you feel you can go farther back, take it slow and lean back while pressing your hips forward. If you can, let your hands find your heels, but only if it is comfortable for you. Maybe touch one hand, then maybe come up and do touch the other one. Do whatever feels good and right for you! Any pain always means stop immediately!

If you are able to stretch farther, uncurl your toes and hold both heels while pressing your hips forward. Breathe deeply for however long that you can. Start with 3 breaths through your nose only and work up to more.

When you have completed each pose on each leg, lie down and let healing happen. Realize how truly free that you can be!

Halleluyah!

xxoo

<3

YOGA CHALLENGE TO EASE BACK PAIN

Posted on by pennyjoliver

You can ease an achy back, enhance your posture and improve spinal mobility with these seven simple yoga poses. When your back muscles are well conditioned, back pain can be greatly reduced. Breathing through your nose will enhance all the benefits of the poses, encouraging strong circulation and relaxation. Try to maintain a strong steady breath, as it will allow you to go deeper in the stretch, This releases tension in your muscles and improves your flexibility. Always be gentle with yourself. Go slow and keep a steady breath for maximum results. Gradually increase the intensity of this segment by holding each posture longer.

A relaxed state will always up the results of all your efforts. The Psalmist pens,

You are my place of quiet rest I wait for your word to renew me.

Psalm 119:114

1.) Easy Forward Bend

Stand comfortably, preferably with your feet at hip width for better balance. Let your hands clasp your elbows. Bend your knees. Now gently fold forward. Stop where it feels most comfortable. Take 5-10 long and deep breaths. Stay long enough for your back and spine to release (you’ll feel it) if you can. Slowly come back up. Repeat again or move on to the next yoga exercise.

Many people who suffer with lower back pain have tight, short hamstrings. This pose will lengthen your hamstrings and release your lower back.
2.) Cat Pose

Slowly and gently lower yourself to your mat or the floor. Come on to your knees. Spread your palms out in front of you. Place your knees directly below your hips. Place your palms directly below your shoulders. Inhale slowly as you gently round your back and lower your head. Exhale slowly as you come back to the starting position. Repeat the process 5-10 times.

3.) Cow Pose

Come to your hands and knees. Cow Pose begins in the same position as Cat Pose. The only difference is that your head goes up and back. As your head goes up, your back will arch, so take it slow. Inhale slowly as you gently raise your head. Exhale slowly as you lower your head. Repeat the process 5-10 times.

Cat and Cow Poses can also be done together, inhaling in Cat Pose and exhaling into Cow Pose. A good exercise for strengthening your back, spine and neck too. I especially like how Cow Pose tightens and tones the neck area!

4.) Easy Seated Forward Bend (a favorite of mine for an achy back)

Gently sit on your mat or the floor. Extend your legs directly out in front of you. Take time to sit up tall on your sitting bones. Let your weight be even on each side. Leading with your chin, extend your torso out over your legs. Slide your hands down your leg. Stop when you feel a good stretch. Bending your knees as you extend will ease you into the stretch. You may keep them bent or try to straighten them as you build flexibility. Also, staying in this pose for a minute while breathing slowly and deeply will allow you to go deeper into the stretch.

5.) Lying Leg Stretch

Lie flat. Take time to relax here a moment. Then, without tensing up, adjust your body by trying to get it flat on the floor. When you’re ready, bend your right leg. It does not matter where you bend it to. What matters is that it is able to support your body when you raise your left leg. Feel free to explore what feels good for you! Raise the left leg slowly and bring it close to your torso. Breathe deeply here 5-10 times. Then repeat the process on the other leg.

6.) Baby Pose

Lie flat on your mat or the floor. Adjust your body and try to relax before starting this pose. When you are ready, slowly and gently bring your knees into your torso. If you can, give them a big hug! If you can, raise your head too. Slowly breathe deeply here for 3-5 counts and repeat again a few more times. At first you may not be able to hug your knees or lift your head. Do what you can here, because even a little bit goes a long way. Never think because you can’t do these exercises optimally that they aren’t doing anything. Your body will benefit from all your efforts every time!

7.) Lying Double Leg Twist ( another really good release in back, neck and shoulders that my back takes delight in!)

Lie flat on the floor. Adjust yourself so that you are spread out evenly on the floor. Extend your arms directly out to the sides. When ready, gently bend your knees and bring them into your chest (or as close as you can). At first, maybe you can only bend them and your feet are still on the floor. No problems! Simply begin the exercise from whereever you find yourself. Now, take a big inhale. Exhale slowly as you release your legs to the right side. Slowly turn your head to the left side or keep it in the middle. Take a few deep breaths here and stay as long as you like. Then repeat the process on your left side.

Peace and blessings!

Halleluyah!

 

THE SECRET OF THE HIND DEER

Posted on by pennyjoliver

Think God wants you to walk sure-footed in this world?

Think he desires that you walk above where the air is pure and the view pristine?

You bet He does!

That’s why in His Word to us, His Bible, He refers to His children as having Hind’s feet.

A hind is a female red deer. Leaping from rock to rock in mountain terrain without ever lose their footing, the hind deer steps precisely in the same spot where its front feet have been. Amazingly, every motion of the Hind is followed through with razor-sharp consistency. This makes it the most sure footed animal of all mountain animals.

This also suggests that we too as God’s children already possess hind legs.

 We are already equipped for the rough terrain ahead in our lives.

We can overcome.

We are empowered.

We can have a better life.

We just have to put on our hind legs.

We simply need to let God be our front legs.

Then each step we take in our lives will be with precision and sure-footed-ness.

 

He makes my feet like the Hind’s feet, And sets me upon high places.

Psalm 18:33, Habbakkuk 3:19

Can’t you see that magnificent mountain top?

You know the secret.

It’s a “Halleluyah Moment” and You already have everything you need.

So, what are you waiting for!

Halleluyah!

 

QUICK YOGA CHALLENGE FOR YOUR ABS!

Posted on by pennyjoliver

Prevent back pain, improve your balance and posture, firm up your abs, and fire up your core with these abdominal yoga poses. Complete these abdominal exercises 2-3 times a week after any Halleluyah Yoga Segments for best results. You will be doing your body good, and all of your yoga poses as well as your daily life will be enhanced. Your legs will go up more easily in yoga poses, you will stand taller, your back will be strengthened, and your core will feel firmer because it will be firmer! Most of all…this is your time, so try to relax your mind for these few short moments of your day. Although most people really hate sit ups, I have realized the older I become the way more I need them….and I need them everyday!

As you work your core physically,

turn within to the presence of God and find true peace

as God promises us in Numbers 6:26.

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1.) Lying Leg Lifts

Lay down or lean back on your elbows. Inhale, lift your right leg. Exhale, lowering your right leg. Do the same on your left leg. Alternate each leg for a total of 5-25 repetitions on each leg.

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2.) Lying One Leg Ab Stretch

From a lying position, bend your left leg. Lift your right leg and bend your head to look at it. Inhale and exhale deeply for 5-30 counts. Repeat on your other leg. Repeat the process 2 more times with each leg.

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3.) Lying Leg and Ab Stretch

From a lying position, place your hands under your sit bones for back support. Raise your legs approximately 12 inches. Breathe deeply for 20-30 seconds, then lower your legs. Repeat the process 2 more times.

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4.) Boat Pose/Bended Legs

With legs extended out in front of you and hands placed on each sides for support, gently lift your legs to the above position. Hold it for 5-30 seconds, then repeat this 2 more times.

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5.) Boat Pose with Toe Touches

If you can, lift your legs, but only if you your back is comfortably supported. If not, repeat the bended legs version again. If you can hold this position, continue for 3, 5, 10, or 30 seconds, then come down and try it again. If you can hold it comfortably, start touching your toes to your mat, one then the other, 5-10 more times.

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6.) Legs Up a Wall Ab Stretch

Start in a lying down position. Raise your legs and keep them together. Open your legs by extending them to the sides and come up off your shoulder.s Bring your hand through your legs. Come back down and close your legs as you do. That is one. Repeat this 5-25 more times for a serious abdominal burn!

Lie down and stretch your arms over your head a few times with a big breath.

Go forth in peace!

Halleluyah!

YOGA CHALLENGE FOR FLEXIBILITY

Posted on by pennyjoliver

Beloved, you can become uber flexible. Simply include this Challenge directly after any of the other Halleluyah Yoga Challenges  at least 3 times a week. Soon, you will see all of your yoga poses enhanced by these few simple stretches that target the big muscle groups like your legs, hips, back and spine muscles. When these muscles get stretched and lengthened, they release stress in those areas. The less stress, the deeper the stretch and the more flexible you become. Get stretching! They will prove a great compliment to any Yoga Challenge and a nourishing cool down at the end of any of your work outs. Your insides will be thanking you too!

You know the saying…

…”Blessed are the flexible for they will not be bent out of shape!”

or, as 1 Peter 5:7 says,

Give all your worries and cares to God, for He cares about you.

1.) Seated Forward Bend Warm -Up

With your legs straight out in front of you, sit tall with hips below your shoulders. Lean back slightly without hurting your back with a big inhale. Quickly lean forward with a big exhale. Lead with your chin. This method will keep your back lengthened for a deeper stretch. Repeat this process 10-50 times. The more you do this, the deeper you will be able to stretch.

2.) Butterfly Pose

Bring your feet in. Press the bottoms of your feet together. Pull them toward your body. Let your elbows keep your legs down. With a big inhale bend forward, leading with your chin. Remain at a good stretching area that is comfortable for you. Breathe deeply for 10-20 counts. Again, the longer you stay in the stretch, the more flexible you will become!

3.) Seated Side Angle Stretch

Extend your left leg out to the side. Look at the opposite side. Lift your right arm and lean over your extended left leg. Inhale when your body is up ight.  Exhale when you lean to the left side. Try to look up at your arm. Repeat 10 times or more time, then repeat with your left leg extended.

4.) Wide Legged Stretch

Extend both your legs out to the sides. Inhale and sit up tall. Exhale as you walk your hands forward. Again, lead with your chin to lengthen your back. When you’ve stretched as far as you comfortably can, stay there for a few big breaths, then walk your self back. Continue walking out and back 10 times, or stay in the stretch for a while. You will notice you will go deeper the longer you stay in the stretch. The steady deep breaths will release tension in your muscles – so don’t forget to breath!

5.) Seated Forward Bend

Sit up tall with hips below your shoulders. Clasp your hands together and stretch your arms up over your head with a big inhale. Leading with your chin fold over your legs with a big exhale. Whereever you find yourself in the stretch is your starting point. Stay for a few big breaths. Then stretch up and fold again over your legs for a total of 10 times.

6.) Runner’s Lunge

With right knee directly over your foot and hands on each side for support, stretch into a lunge. Hold it for a few big breaths. Now bend your back leg. Move your sitting bones back. Straighten your forward right leg and stretch over it while sitting back. Breathe deeply for 10 counts. Move forward and backwards several times. Feel a good stretch and stretch for a while! Repeat with your left leg forward.

7.) Split Position

Start your split from the lunge position above. When you stretch back, that is the position that will ease you into the split. Let the forward leg stretch forward as you straighten the back leg and split! Try to keep your hips facing forward. Look up and stretch. Fold forward and stretch. Breathe deeply and hold the position as long as you feel good in the stretch. Move into the split a few times and come out. Keep a steady breath. You will discover the longer you split the deeper you will fall into it.

We may never have a full split but our bodies will still benefit from every effort that we make!

Drink in the soothing effects that stretching provides and find joy in a fresh perspective!

Halleluyah!

YOGA IN A TURRET CHALLENGE (How to build core, leg and hip strength when space is limited)

Posted on by pennyjoliver

Say your in a tight space. Possibly, you’re on vacation in a hotel room and suddenly, you need to strike a few poses. Of course, why not do the most efficient poses that will burn off the cheeses cake you ate last night? Perhaps, you are in your office and in need of  bursting out of your mid day slump. Maybe you’re even sightseeing somewhere in the world. There’s barely any space but the space you do have is really intriguing. Where ever you may find yourself there is always a few yoga poses that you can do!

Beloved, “Kick some asana!”

Below you will find 6 leg and core poses that you can practice in small spaces. Put to breathing you will boost energy and build core, leg and hip strength. Complete the sequence 3 times with each leg forward for a total of 6 times for a serious burn.

Realize the significance of the turret I am posing in and the stronghold it has been for San Juan, Puerto Rico for over 500 years!

Proverbs 18:10 says,

…”The name of the Lord is a Strong Tower.”

 

 

1.) Sitting Twist and Stretch

This sitting twist will serve as a quick warm up to practice before you begin. Simply find a place to sit. Grab your right knee and pull it up into your chest. Now grab your foot and raise it up over your left thigh. Inhale, pulling that right knee into your body with your left arm. Then, exhale and twist to your right side. Use your left arm for support. Go deeper into the twist if you can. If you find you cannot pick up your leg, simply cross your legs at the thigh and twist from there. Repeat the process on your other side.

2.) Tree Pose

Tree Pose will also  stretch and straighten your legs. Stand and slowly raise your left foot. Place it on your inner left leg thigh. Try and lengthen out your waist by pulling your stomach in and keeping your hip bones forward. Try to stretch your left leg slightly behind your standing leg. An easier version of Tree Pose is to place the right foot on your left or standing leg’s ankle to begin. Move it up your leg as you progress. Place your hands in prayer pose; inhale and exhale slowly for 5 counts. Repeat on your other leg.

3.) Warrior II

Step forward, bending your right leg. Keep your left leg straight behind you. Raise your arms and stretch them out to the sides. Inhale and exhale long and slow for 5 counts, pulling your torso up and stomach in. Repeat with your left leg forward. Stepping slightly out is much less challenging. Do what works for you. Come back to a standing position.

4.) Warrior I Sweeping Arms

Step forward, bending your right leg. Keep your left leg straight behind you, hips facing forward. Inhale, sweeping your arms upward. Pause. Then exhale, sweeping them down. For more intensity, as you sweep your arms down let your head and torso follow. Your head will be bowed, torso lowered and your arms will be extended up behind you. Pause and repeat 3-5 sweeping arms with inhales and exhales. Remember, you can always step out slightly! Every place you begin from builds strength. Repeat the process with your left foot forward.

5.) Low Lunge in Prayer Position

Step forward with your right leg. Your left leg is straight behind you, hips forward. Inhale slowly, lifting your arms up. Exhale slowly, pressing your palms firmly into prayer position. Repeat 3-5 long and deep inhales and exhales. You may gently place your back leg on your mat or keep it up for more of a challenge. Remember that the distance between your legs determines the difficulty. Repeat the process with a left leg forward. Come back to a standing position.

6.) Low Lunge Hip Stretch

Step out with your right leg forward. Let your torso drop and stretch. Lower your back leg to your mat. Lower your hands also. Gently wiggle your forward foot to the right side and feel the stretch. Stay here and breathe deeply for 3-5 counts. If you are able, place your elbows on your mat. You may keep your back leg off the ground for a more intense stretch. Breathe deeply again for 3-5 counts. Repeat with your left leg forward.

 

HALLELUYAH!

YOGA FOR PRAISING GOD CHALLENGE (Basic yoga postures that praise God)

Posted on by pennyjoliver

Halleluyah is the Hebrew word for ‘Praise the Lord.” Asana is the Sanskrit word for “posture” or “pose”. And this Yoga Segment is the Praise the Lord Poses Segment!

Offer up praise to God in each Asana and watch Him bless your workout, fashioning it into an inner and outer total body workout! Emerge with joy in your heart, love in your soul and a peace that passes all understanding!

In these postures, you will challenge every muscle. Breathing deeply and steadily will enhance your efforts and soak up all the health benefits. Being attentive in each movement will give you the opportunity to feel how magnificently your body was made. Let God love you with a Heavenly love as you meditate upon these incredible Bible verses!

But God demonstrated His love for us in this: while we were still sinners, Christ died for us.

Romans 5:8

This is how we know what love is: Jesus Christ laid down His life for us.

1 John 3:16

Before you begin, take a few moments to quiet your mind and body by inhaling and exhaling long and deeply. Accept and believe that God loves you so much that He died in your place. As you position into each Asana, or when your palms meet, pause and offer up your Halleluyah’s!

1.) Seated Side Stretch:

Come in a cross-legged position or whatever is a comfortable position for you! Take a deep breath while raising your arms up from your sides into a praying position and pause. Exhale deeply, leaning to the left side. Try to place your forearm on the mat and really stretch your other arm over. Pause at the end of your exhale. Bring your arms up with a big inhale again. Pause and exhale over to your right side. Repeat for 5-10 times each side.

2.) Reverse Forward Bend:

From a cross-legged position, gently come to all fours. Place all your weight upon your feet. Tuck your hands under your toes and give yourself a deep stretch. From here, slowly rise, one vertabre at a time with your head and arms coming up together with a big inhale. Your hands should meet in a prayer position. Try to gaze upward and pause before releasing back down. Repeat this 3-10 times.

Maybe your hands just don’t go under your toes. Maybe your ankles, calves or knees are a better place for you. Simply do Reverse Forward Bend from your starting point. Always modify any position that challenges you, or you do not feel comfortable doing.

3.) Star Asana and Twist Stretch:

With your legs stretched out wide to the sides, inhale deeply, slowly lifting your arms straight up from your sides. Pause when your palms meet. Exhale and slowly release your arms. Let your right hand touch your left foot and stretch. Inhale it all back up and exhale over to your right leg with your left hand. Repeat, alternating sides, for 5 -10 counts each side.

Maybe your hands don’t make it into a praying position. Just lift them up then. Or maybe your legs will not extend to the sides comfortably. Walk them in a little, or more if you must. Always make it safe for your body by doing only what feels comfortable for you!

4.) Warrior II Asana:

This time we will be doing the same Star Asana to begin, and then stretch into Warrior II from there. So, with feet extended out to the sides, inhale deeply as you also extend your arms out to the sides. Lift your arms up into a praying position. Pause. Then slowly release into Warrior II by lowering your arms to shoulder height while pointing your right foot toes to the right side; bend that knee. Exhale slowly as you release.

Pause for a moment in Warrior II Asana. Pressing your palms together, take another big inhale and exhale in prayer position, pausing again.

Now, take another deep inhale, raising your praying palms while your legs straighten. Your feet face forward while your head gazes upwards. Pause. Then lower to Warrior II position again, and repeat the same process. Do this on each side 5 times.

Again, do each pose the way that feels good for your body. Your hands do not have to meet in prayer pose and your legs can be bent and not so wide. Do try to breathe deeply though!

5.) Intense Stretch Prayer Asana into Triangle Asana:

Come back to your comfortable Star Asana. Gently meet your fingers behind your back. Lift your hands up, following your spine and press your palms together into a Prayer Asana behind your back. Now, rotate your right foot to the right while your left foot rotates slightly. Each of your heels should be on a straight line if possible. Your legs should be straight as well. Take a few good deep breaths, then pause. Release your hands and straighten your arms with your right hand on your mat and your left hand up. Pause and take a few good deep breaths again. Come back to your Star Asana. Repeat with your left leg forward. Do this on each side 1-3 times.

If you find your fingers do not meet behind your back, place your hands wide with palms up on your lower back or hips. Or place them where they feel comfortable behind your back. You may even press your palms into Prayer Asana in the front of your body. You may also need to bend your legs a little and place your hands on your hips or thighs, calves, or ankles to begin, and progress from there.

6.) Praying Lunge Asana:

Turn to your right side with your right foot forward. Bend your legs and place your left knee on your mat. Inhale deeply and stretch your arms up from the sides. Pause. Exhale deeply into a prayer asana. Pause. Repeat on the same leg 3-5 times. Then do it with your left leg forward.

For a deeper lunge, if you are able from the above asana, step your forward leg out about 3-6 inches. Move slowly and stretch into a deeper lunge by stretching your back leg out. With a deep inhale, lift your arms up from your sides. If you are able, press your palms together. I find I can stretch my arms up higher by interlacing my fingers. Pointer fingers are kept straight. Look up. Pause. Exhale, releasing your arms down. Press your palms into prayer asana. Repeat the process of inhaling up, pausing, then exhaling down and pausing, 3-5 times with each leg forward. Always be in Prayer Asana during the pauses if you can!

7.) Praying Chair Asana With Twist:

With feet no wider than hip width, sit back as if you were going to sit in a chair. Lead with your sitting bones, inhaling deeply while lifting your arms out from the sides. Pause. With a big exhale, lower your arms and press your palms together into prayer asana. Inhale deeply, making space in your body for the incoming twist. Then exhale, twisting the prayer asana to the left side. Try to get your opposite elbow to the outside of your opposite leg. Pause. Inhale, going back to the middle with arms up. Exhale and twist to your other side. Alternate each side with an inhale arms up in the middle and an exhale hands pressed in Prayer Asana on each side. Repeat each side 5-10 times.

You may find your thighs muscles burning if you’re sitting too low. You may always stand up in the middle and bend into Chair Asana with each twist. Let your Prayer Asana fall where it may. With consistent practice, you will sit lower and twist more.

8.) Knee Hug into Hand/Toe Asana:

For additional benefits, pull your knees into your chest before getting into Hand/Toe Asana. Breath deeply for 10 counts with each knee pulled in.

After you have completed Knee Hug, take your right foot and straighten it out to the side. Hold and pause with continuous breathing up to 10 counts. Repeat with your left leg. Alternate each leg for a total of 3-5 times. Include the Knee Hug before each Hand/Toe if you like. Also, you may uses a sturdy chair, wall or countertop for support as you learn this asana.

9.) Knee Hug into Warrior III Asana:

Again, for additional benefits pull your knee into your chest before each Warrior III Asana. Hold for 10 counts of deep breathing!

After your last inhale, pause, and then exhale while releasing the Knee Hug.  Let your leg straighten as it moves behind you. Try not to lower it to the mat. Try to keep your leg lifted behind you. Try to also keep your front body, torso and hips facing your mat. Breathe deeply for 5-10 counts. At this point, you may go back to a knee hug and do a few more Warrior III Asanas. Bring your right knee into a Knee Hug and do the sequence with your other leg.

You may also use a chair, table or wall for support. Don’t forget to breathe too!

10.) The King’s Asana:

Grab your knee again and give it a hug! Once you have held it for 10 counts of deep breathing, slowly move your hand to your foot as you move your leg behind you. I find holding my ankle really stretches me and provides support as I lean forward with my torso. Slightly bend your standing leg and don’t be afraid to lean forward. Just let go of your leg if you are on the verge of falling. If you can, hold The King’s Asana with continuous breathing as long as you can. Offer up your Halleluyah’s!

Use support for your forward arm. Don’t lean if you don’t need to do so; stand tall and build leg strength while standing on one leg. Try the pose and fall a few times. It’s a learning process. Do whatever suits you. There is no wrong way. Enjoy, have fun and praise God while you do!

…and that’s how you Halleluyah your Asanas!

Blessings!

LEGS CORE AND MORE YOGA CHALLENGE (PHYSICAL LEG AND CORE)

Posted on by pennyjoliver

Celebrate your magnificent body by challenging it!

This Segment is for those of you who need to “up'” your yoga workouts. Don’t fear! I would never leave anyone out. I have included a less challenging version for each exercise. This way, you can start at your level of fitness in each yoga exercise as you see fit. Include this segment in your workouts at least twice a week. It will make you stronger and more powerful in your body and your life. Yoga on and “Power Up!”

Build shapely legs and a solid core in time for summer. Be forewarned! This “Power Up” Segment will put the burn in your legs and the fire in your core. Ignite this segment with God’s mighty words, and let Him fuel the inner You. Make today the day you break up with your boring old Yoga routine and plug into the real power zone!

God is my strength and power.

2 Samuel 22:33

 

1.) Standing Squat Crunch

Stand with your feet hip width apart. With hands behind your head, inhale and squat back. Squat like you are sitting back into a chair, leading with your bottom. Then, explode up while exhaling, lifting your knee to touch your elbow. Alternate sides and do this 10-25 times on each side. Ultimately, you want to increase the count up to 50 times each side when you feel able.

2.) Warrior I Push Outs

With hands in fists, pull your elbows back as you deeply inhale. Do this while stepping with left foot out to your left side into Warrior I position with straight legs. When you are ready to exhale, bend your forward left leg. Do this while opening up your palms and pushing forward with resistance. Go slow. Let the heel of your palm lead the push; try to really resist for building hand, wrist, and arm strength. Exhale strongly as you resist. Release the last bit of oxygen out of your lungs. Do this on each side 5-10 times. For more intensity, widen your legs in Warrior I. For less intensity, bring your legs closer together.

3.) Exploding Squat Side Punch

Inhale quickly, squatting back with fists blocking your face. Lead with your bottom to torch those lower body muscles. Exhale quickly, exploding up while punching out to your side with your right fist. Repeat this 10-25 times on each side. The goal is to do this 50 times each side; work up to it! Squat back lower for more intensity, and do more repetitions on each side. Slightly squat back slowly with less repetitions.

4.) Knee Hug into Warrior III

Stand tall. Inhale deeply, lifting your right knee and pulling it into your chest. Raise your opposite hand for more intensity. Exhale deeply, releasing your knee and slowly letting your fingers find the mat for support. Stretch your leg up behind you. Inhale again, hugging your knee in and slowly standing up again on your left leg. Repeat this 10 times on each leg. For more intensity, go slow and do more repetitions. For less intensity, use a chair, table or counter top for support. Reduce the number of repetitions to what you’re comfortable doing.

5.) Half Moon Pose

Gently take off into Half Moon Position from Triangle Pose. Your left leg toes should point forward, with your left hand about 12 inches out in front of you. Raise your right hand and let your right heel push out through your right leg. This positioning will help keep you balanced. Stretch and breathe. Hold for 30 seconds to 1 minute for more intensity, and the place the hand that is touching your mat on your ankle. For less intensity, use a wall, sturdy chair or counter for support. If you fall, simply get up and try again. Hold Half Moon pose for 10-30 counts. Repeat on your other leg.

When you feel comfortable grab your foot and stretch some more! You can always do each leg again a few more times, should you feel ready.

6.) One Legged Chair Squats

Place your left foot on your right thigh and squat back, leading with your bottom. Do not allow your standing knee to bend beyond your toes. Hold for 10 long breaths and repeat on your other leg. For more intensity, inhale as you straighten your standing leg and exhale as you bend into squat, for a total of 5-20 times on each leg. You can go low in the squat and do more repetitions for added intensity. Use a chair, table or counter top for support if you need to and do less reps for less intensity.

7.) Eagle Pose

Stand tall. Picking up your left leg, place it over your right thigh, and then place it behind your right leg. Let your left leg twirl around your standing leg until your toes pop out on the left side of your leg. Or, you can simply keep your toes behind your leg. Try to keep your hips forward. Your left arm should then slide under your right arm and also twirls up the arm. Ultimately, both palms should look at one another when you get into this position. If you find that your body does not move that way yet, simply relax and ease into the space that feels right for you today. Wherever you find yourself is a great place to start today. Now repeat everything on your other leg and arm. Your right leg goes over left thigh, and right arm slides below and up left arm.

Enjoy! Have fun…and be blessed!

HALLELUYAH!