Workouts

YOGA FOR IMPROVED DIGESTION CHALLENGE

Posted on by pennyjoliver

Have you ever had to rocket to the bathroom? Do you sometimes get so bloated your pants won’t zip up?  Are you tired of stomach pain? Do you wish you could some how tame your tummy trouble for good? Why not try a couple Yoga exercises? Maybe Yoga can help to ease your belly troubles! Many medical experts and lots of research have proved that Yoga helps with digestive disorders like IBS, Crohn’s disease, Colitis, acid reflux, gas and bloating.  That is why I have designed this Yoga Segment with that in mind!

For this Yoga Segment, I have included the easiest and most beneficial Yoga exercises for improving your digestion. I hope these Yoga exercises will ease your pain and suffering. Embracing a Yoga practice for yourself will ensure your digestive system be on track!

Add a bit of Heavenly peace to boost this Yoga Segment and infuse your digestion system with love!

In John 14:17 , Jesus says directly to us …

…Peace I leave with you; my peace I give to you. I do not give to you as the world gives. Do not let your hearts be troubled and do not be afraid.

1.) Lying Knee To Chest

Lie down on your back. Inhale deeply, pulling your right knee into your chest. If you are able, round your back by bringing your head to your knee. Your left leg may come off the floor too if you are able. Pause and then release your leg and your breath as you slowly unravel and lie on the floor. Repeat on your left leg. Alternate 5 times on each leg. Increase the count as you get stronger to 25 times on each leg. Breath in as you pull in and exhale as you release your leg to the floor.

2.) Lying Knees To Chest or known as the” Wind Relieving Pose.”

Bring both of your knees into your chest. Raise your head to meet them if you can. Squeeze tight. Inhale and exhale long and deeply 5-10 counts. Progress up to 1-3 minutes if you are able.

3.) Easy Spinal Twist

Lie down on your back. Bend both your knees by moving your legs up. Keep your arms relaxed but out to the sides. Let your shoulders drop and melt into your mat. Gently let your knees fall to the side. Look up or let your head roll to either side. Inhale and exhale long and deeply for 5-10 counts. Repeat on your other side by coming back to the middle.

4.) Hip Lifts

Lie down on your back. Bend both knees by moving your legs up. Hold your ankles if you can. Inhale, lifting your bottom up. Exhale, releasing it down. Repeat the process 10-20 times, inhaling up and exhaling down. As you progress, increase the count.

5.) Leg Lift Prayer Hold

Find a wall and shimmy your legs up. Or raise them directly up from your hips. Place your hands in prayer position or relax them out to your sides. Inhale and exhale long and deeply for 10 counts or 1-3 minutes.

6.) Seated Spinal Twist

Sit up tall with your legs straight out in front of you. Pull your right leg into your chest. Lift your right foot over your left thigh and pull it in as close as you can with your left hand. Inhale, looking to the right side. Lift your left arm up and remember to sit up tall. Exhale and twist a bit more. Your exhales should allow you a little more room for twisting. Repeat a few more times with your breath. Repeat on your other side.

7.) Seated Forward Bend

With legs directly forward, grasp your toes. Lead with your chin and stretch out over them. Keep your back straight, but you may bend your knees. Inhale and exhale slowly for 10 counts. The longer you stretch over your legs, the more flexible you will become. You may surprise yourself at how far you may stretch! As you progress, you could try this for 1-3 minutes.

8.) Wide Angle Side Stretch

With legs directly forward, angle them out to the sides. Bend your right knee and bring it into your body. Inhale slowly, raising your right arm. Exhale slowly, folding over your left leg. Stretch! Repeat on the other side for a total 10-20 times each side. Don’t forget to inhale arms up and exhale folding over your leg.

9.) Squat Pose into Squat Pose Twist

Stand with legs hip width apart. Slowly bend your knees, squatting down to your mat. You may place a folded or rolled up towel under your heels for support. Careful with your knees. Try lowering and raising your body if this is new to you. Inhale and lower, exhale and raise your body 3-5 counts. If you are comfortable in Squat Pose, place your hands in Prayer Pose and inhale and exhale long and deeply for 5-10 counts. Progress up to 1 minute.

For more intensity, try twisting in Squat Pose. Raise your right arm and bring it behind you, letting it slide around your hips. Take your left hand and slide it around the front of your left leg. Ultimately, your hands should meet. If they do not, simply hold the Pose at the place that is a comfortable stretch for you. Then inhale and exhale long and deeply for 5-10 counts. Unravel yourself and repeat on your other side.

 

10.) Child’s Pose

Sit back on your heels and gently place your head on your mat. You can also place your head on a chair, pillow, blanket, towel, it’s your choice. Stretch your arms out in front of you. Relax and let all tension drain from your body. Inhale slowly and exhale slowly. With each exhale release your cares, worries, fears, doubts or anything else that steals your peace. Linger here for a few.

 

HALLELUYAH!

GET EMPOWERED WITH MR Z. YOGA CHALLENGE (Core power with focus on God’s power)

Posted on by pennyjoliver

Got power? God says you do. And the power He is talking about far exceeds our thoughts. In Ephesians 1: 19, God says, He is giving us, “The exceeding greatness of His power to us – toward who believe.  We possess His Godly, supernatural, creator of the world, raiser of the dead, holy, magnificent, awesome, eternal power. Halleluyah!

Below you will find whole body postures designed to get you empowered physically, especially your core. As you move through these hardcore Yoga moves, let God unleash the exceeding greatness of His power in your life!

1.) BACK STRETCH INTO FORWARD BENDING STRETCH WARM UP

Stand with your feet hip width apart. Inhale, stretch up and lean backward. Exhale, slowly bending forward. Repeat 10-20 times for a terrific stretching warm up. Don’t forget to breath.

2.) DOWN DOG

Bend your knees on your last Forward Bend and sit on your heels. Place your hands firmly into the ground with palms spread wide. Slowly raise your hips. Your arms and legs will straighten. Try to keep your heels on the mat by walking them in closer. Try to press your shoulders down but keep your neck lengthened. Stretch the backs of your legs further by keeping them pressed back. It will also lift your hips higher. Stay a while and breathe continuously. Come to your knees then try a few more times.

3.) PLANK

From a Down Dog Position, simply lower your hips. If you need to, walk your hands forward or feet back to stretch out into Plank Position. Let your arms come straight down from your shoulders; then your palms will be in the right place. Keep them spread. Your arms should be straightened but not locked. Keep your hips up. If they are falling, simply place your knees on the ground. Hold the Plank Position, or modified with knees on the ground, for 10 seconds. Try again 5 more times at 10 seconds. As you get stronger, hold for 20 seconds 5 times. Practice and shoot for a full minute.

4.) PLANK PUSH UPS

After you have completed your Planks, lower your body by bending your elbows. Touch the floor with your chin if you can, but try to keep your body up. Hold for a few breaths then raise your body back to a Plank Position. Repeat 5-10 times. You can always lower your knees until you get stronger, because you are still building whole body strength.

6.) SIDE PLANK

After you have completed your Plank Push Ups, pick up your left arm and your left leg as you balance on your right side. Try to place your body on a horizontal line with feet and legs stacked on top of one another. Let your shoulders be in a vertical line with palms spread wide. Hold for 20-60 seconds, then repeat on your other side. Or hold the same side 20 seconds, then come down and do this 3 times for a total of 20+20+20= 60 seconds. Then repeat on your other side.

7.) SIDE PLANK KNEE UP

After you have completed Side Planks, begin again in Side Plank position and place your top foot on your bottom knee or thigh. Hold for 20-30 seconds for a total of 60 seconds.

8.) SIDE PLANK LEG UP

After Side Plank Knee Ups, begin again in Side Plank position and raise your top leg as high as it will go. Hold for 10 seconds to begin and shoot for 1 minute on each side as you progress.

9.) ELBOW PLANK

From a Plank position simply lower to your elbows. Let your elbows be right below your shoulders. If you feel any discomfort stop immediately. Hold for 10-60 seconds. Then continue a few more times.

10.) ONE LEGGED ELBOW PLANK

From an Elbow Plank position, simply raise a leg and hold for 10-60 seconds as you progress. Remember to always stop if you feel pain, especially in your back and neck.

11.) CROW POSE ON ELBOWS

Come to a standing position then bend your knees and lower to the floor. This can be a challenging Position. It requires a lot of upper body strength so you may need to work up to it. Place your hands spread wide on the floor directly in front of you. Slightly bend your elbows as you raise your knees onto your elbows. Hold for 10-60 seconds. Or gently rock  forward, lifting your feet off the floor and then place your feet back on the floor. This will build whole body strength even as you work up to the full Crow Pose position.

12.) HALLELUYAH STRETCH

Come to a kneeling position. Step your left leg out in front. Pick your left foot up or wiggle it to your right side. Guide your knee as you gently lower it to the floor. Ultimately, your forward leg will be horizontally in front of you.  Straighten your back leg. Sit here for a few moments, then slowly raise your back leg. Your forward leg will probably push your knee forward; this is perfectly alright. Let the bend of your back arm lock your back foot, and bring your left hand to meet your right and clasp them. Hold for 10-30 seconds and repeat with your right leg forward.

Yoga on!

HALLELUYAH!

LIVING STRONGER WITH MR.Z YOGA CHALLENGE (whole body yoga for strength and focus)

Posted on by pennyjoliver

Plug into the surpassing greatness of His power and emerge fortified!

Both earthy and exhilarating, this segment with Mr. Z  will challenge your balance while building core, leg, and feet strength. As you move through these standing positions, deepen your footprints into the earth by gently pressing your feet into the ground. Let that vitality rebound up through your legs. Use your arms for balance. Breath steadily moving, from position to position. Allow God to unleash His mighty power in you and “Live Stronger!”

God says,…Be strong in the Lord and in his mighty power. Ephesians 6:10

1.) BACK STRETCH INTO FORWARD BENDING STRETCH WARM -UP

Start with your legs hip width apart. Inhale deeply, reaching your arms upwards. Exhale deeply, folding your torso over your legs. Pause for a moment in a downward position. Your hands may only reach your knees, but with practice your flexibility will improve. Repeat 10-15 times and don’t forget to breathe.

2.) DOWN DOG

Kneel and place your hands on your mat in front of you. Feet are hip width apart. Tuck your toes and slowly straighten your legs and arms. Let your hips be the highest point. Walk your legs in if your heels do not touch the mat. Explore the position. Move around in Down Dog until you feel a good stretch. Try to breath deeply for a few counts before kneeling back to your starting point. Try a few more times before moving to the next pose.

3.) THREE LEGGED DOG

Once you feel comfortable in a Down Dog position, simply raise your left leg. Hold it up as you breathe deeply. Then raise your right leg. Alternate 10 more raises each leg, inhaling as you raise your leg and exhaling as you lower it.

4.) WARRIOR III

From Three Legged Dog Position simply raise your arms and come up to a horizontal position of arms and legs. Hold and breath deeply for a few counts. You may wiggle and fall, everyone does. Simply try again. You can also go back to Three Legged Dog, then back to Warrior III a few times before trying your other leg.

5.) TREE POSITION

From Warrior III Position above, challenge yourself and don’t drop your raised foot. Instead, bring your raised leg in to meet your other leg. Grab your knee, then your foot. Place your foot inside your standing leg’s thigh or keep it raised as high on your leg as possible. Stretch your arms over head or in prayer position. Hold and breathe deeply up to 10 times.

6.) THE KING’S POSITION

From Tree Position above, grasp the foot that is raised and carefully balance on your standing leg as you move it to the back of you. Let your foot push into your hand as you reach your other arm forward. This will create better stability and balance. You may also place your forward arm on a chair or table. If you fall, simply start over. You will feel a deep stretch and become more open on your side, hip, chest and shoulder. Breathe deeply as you stretch and repeat a few times, building deep core and leg strength.

7.) WARRIOR II

From The King’s Position slowly let go of your foot and place it behind you. Bend your standing leg. Place your heels on the same line. Stretch your arms out wide. Pull up through your torso. Establish firm legs and hips. Hold, breathing deeply for 10 long counts while the breath soaks into your cells and energizes your body.

8.) PEACEFUL WARRIOR

From a Warrior II Position, inhale. Then slowly exhale, raising your forward arm and lean back. Your back arm should be sliding down your back leg as you do. Repeat 5-10 times. Inhale in Warrior II and exhal into Peaceful Warrior.

9.) REPEAT ON OTHER LEG

It’s time now to repeat Three Legged Dog, Warrior III, Tree Position, The King’s Position, Warrior I, and Peaceful Warrior on your other leg.

10.) HAND/FOOT LEG EXTENSION

Stand tall, feet hip width. Raise and pull your knee in, grabbing onto your foot. Use a sturdy counter, table or chair if you need extra support in holding yourself up on one foot. Find a focal point to concentrate on outwardly and the Bible verse to focus on inwardly. Slowly push out with your foot and straighten your leg. Keep your balancing knee straight but not locked. Raise your free hand and hold for 10 deep breaths. You will  wiggle, wobble and possibly fall, everyone does. If you fall, simply try again. Every second that you hold your leg up you are building deep strength.

HALLELUYAH!

YOGA CHALLENGE TO REMIND YOU -YOU ARE LOVED!

Posted on by pennyjoliver

Think you have loved someone more than life itself? Think someone has shown you love beyond your wildest dreams? Meditate on this. There is not a second that you are not on God’s mind. His love surpasses all! For God loves you in a moment more than anyone could in a lifetime.

God says, “My thoughts toward you outnumber the grains of sand on the seashore”…Psalms 139: 17-18

As we begin this yoga challenge, let us take a moment to think about all the grains of sand in the world. Then let us bow forward in devotion and gratitude at the sheer notion of being loved by God without measure.

Remember, the more you breathe into each position, the deeper you can stretch and release stress. Try to keep steady inhales and exhales amid all the effort you will be putting forth. That way when stressful situations arise in your daily life, you will trust in God and automatically keep a steady breath while coming away less stressed. God gave you your breath – use it to free up tension in your life!

1.) STANDING FORWARD BEND

Come with your legs and feet together. Inhaling, bring straight arms up from your sides. Exhale, bowing forward. Repeat in a continuous flow of inhaling up and exhaling down for 10-20 times.

2.) LEG WARM-UPS INTO HEAD TO KNEE STRETCH

Once you complete all your Forward Bows, stay bended and hold onto your toes or your knees, thighs or ankles. With continuous breathing, bend each leg for a moment. It will enable you to stretch a little deeper. Then, while inhaling, look up. While exhaling, lower your head to your knees. Repeat with a continuous flow of inhaling with your head up and exhaling while pulling your head to your knees 10-15 times.

3.) STAR STRETCH

Widen your feet to a place that is comfortable for you. Bring your arms up from your sides, clasp them, and look up to Heaven. Inhale and exhale continuously in this position for 10-20 counts.

4.) WARRIOR II

From a Star Stretch position inhale and then exhale. Bend your right knee and foot to the side. Open your arms wide out to the sides. Your torso should be looking forward. Be gentle and go slow. Inhale to Star Stretch and exhale to Warrior II for 10 counts. Then repeat on your other side.

5.) WIDE ANGLE LEG STRETCH

From a Star Stretch position, lower your arms but stretch them out to your sides. Inhale, twisting your torso to the left side. Exhale, bending your torso to meet your thigh, knee, ankle or foot. Lead the bend with your chin stretching out and over your leg to reap the stretching benefits. Raise your torso and come to the middle. Repeat on your other side. Try for 10-15 times each side.

6.) SIDE LUNGE

From a Star Stretch position with extended arms out to your sides, turn your right foot to the side, bending your right knee. As you bend, your left arms comes up over your head and your right arm leans on your bended knee. Drop your right arm on the floor for support. Gently twist, lookin up. For a less vigorous approach, simply bend both knees or bring your back leg in closer. Breath continuously for 10 counts.  Move on to the next exercise, Lunge Twist, before moving to the other side. Then repeat both Side Lunge and Lunge Twist on your other side.

7.) SIDE LUNGE TWIST

From a Side Lunge position, simply twist your torso to the other side. To do this simply place your other hand on the floor and gently twist, looking up. For a less vigorous approach bend your back knee on the floor and twist, looking up. Slightly bending your forward knee; twisting with your hand on your knee or thigh is good too!

8.) LIZARD OR DEEP LUNGE ON ELBOWS

From a Side Lunge with your right leg forward, lower both hands to the floor. You are now in a Deep Lunge position. You may drop your back knee to the floor for more balance and support. Or you may keep it up for more strength and stretching benefits. From both positions, wiggle your right foot to the right a few inches and slowly lower to your elbows. Stay here for a continuous flow of breathing up to 10 counts.

9.) PIGEON POSE

From a Deep Lunge or Pigeon Position, straighten your arms and lower your back knee if it is not lowered already. Wiggle and scoot your right foot,  lowering your torso. Use your arms for support getting into this position – go slow and gently. If you experience any discomfort, immediately stop, sit and breath. Take control of your breath rather than letting it control you. If your body allows you to safely move into Pigeon Position stay here and breath continuously up to 10 counts. Keep your hands on the ground for better support or place them in a praying position. Repeat on your other side. Sometimes, one side will feel better getting into positions than the other – that’s normal!

10.) HALLELUYAH POSE (modification)

I have chosen this as the official, Halleluyah Yoga Pose! Why? First, because it is awesome. Second, because I aspire to get into one! Third, because at the age of 57 and able to keep up with a yoga practice, I possess no words but  praise to God! Fourth, because Halleluyah is the Hebrew word which means, “praise be to God”! It’s the Praise be to God Pose!

From Pigeon Position with right leg forward, place your right hand behind you for support. Slowly grasp your left foot, slowly pulling your leg in. If you can pull that foot into your elbow, locking it there. Reach up and let your hands clasp. Breath continuously for up to 10 counts then repeat on your other leg.

Below, Zach gets into a Halleluyah Pose beautifully!

Lie back and relax. Keep the innumerable grains of sand in your mind. Embrace God’s love and know that you are always on God’s mind!

Halleluyah! Yoga on!

YOGA CHALLENGE FOR PEACEFULNESS-BESIDE STILL WATERS

Posted on by pennyjoliver

I am swept away by the green of the ocean, the softness of the sand, the and shadows of the palms dancing on the shore. Perhaps the beauty of the water, the sky, and the horizon, exists to transform us. Call it wonder, but maybe God in His omnipotence knew that we need it. We often need to be brought back to that peaceful state of being where God can work His magic again,

…leading us besides still waters and restoring our souls.

Psalms 23: 2-3

Come sitting and cross your legs. Close your eyes. Just breathe. No matter where you may find yourself in the present moment, imagine still waters in your mind.  Invite them into your heart. Move slowly into each position below, keeping a steady flow of breathing that’s neither fast or slow, hard or soft. Just breathe in and out like the gentle waves on the shore. Let your inhalations absorb God’s peace and love. Let your exhalations feel as settling and soothing as one sigh of relief after another. Linger here in your heart and mind and let the pure cleansing waters make you new again.

The key here is to maintain a steady breath while your moving. That way when life throws you a punch, you don’t tense up, hold your breath, and get all stressed out. Better to trust God and own your breath. Trust God and use what He gave you to remain calm and peaceful.

1.) SEATED OVERHEAD ARM STRETCH

In a cross-legged position, extend your arms out to the sides with a steady breath. Raise them up overhead into prayer position. Repeat 10 times.

2.) SEATED SIDE ARM STRETCH

Simply lower your left arm. Stretch your right arm to the side. Repeat on each side 5-10 times with a steady breath.

3.) DOWN DOG

Come to all fours. Spread your fingers wide. With a steady breath, tuck your toes and straighten your arms and legs. Lift your hips up and press your shoulders to the floor, but keep your neck relaxed. Press your heels to the floor. Walk your legs in if your heels do not touch. Stretch and breathe. Lower to all fours and try again a few times.

4.) PLANK

Come to all fours again, tuck your toes under, and straighten your legs. Move into one horizontal line. Reach the backs of your legs up. Make sure your hands are under your shoulders and palms are spread wide. Let your arms be straight, but make sure your elbows not locked. Keep a steady breath while you hold this position. Bend your knees to come down and sit back on your heels for a few moments before trying again. Try for 5 and work up to 10, always coming back to sit on your heels.

5.) SIDE PLANK BENDED KNEE

Come to all fours. At the same time raise your left arm and leg. Hold for 10-30 seconds. Keep a steady breath and repeat on the other side. Alternate 3-10 times.

6.) SIDE PLANK FOOT HOLD

Come to all fours. Raise your left side and grasp your foot. Hold there with a steady breath for 5-10 seconds. Repeat on your other side.

7.) DOWN DOG

Come to all fours. Spread your fingers wide. With a steady breath, tuck your toes and straighten your arms and legs. Lift your hips up and press your shoulders to the floor, but keep your neck relaxed. Press your heels to the floor. Walk your legs in if your heels do not touch. Stretch and breathe. Lower to all fours and try again a few times.

8.) THREE LEGGED DOG

To begin, come in a steady and solid Down Dog. Stay here or try to raise your left leg and hold it up a few seconds. Then try your other leg. Alternate each leg 3-10 times. Hang out between leg raises in Down Dog for a bit or sit back on your heels after each one to refresh your body.

9.) THREE LEGGED DOG ON ELBOWS

From Three Legged Dog, bend your elbows while keeping your leg raised. You can always lower your leg and sit back on your heels if you find this position too challenging. Or stay in Down Dog or on all fours. This will build strength in your arms legs and core. Keep a steady breath! Repeat on each leg 5-10 times.

Lie back and relax on your mat. Try to keep the still waters in your mind and heart. Linger here in peace and tranquility for as long as you like.

Go forth and keep a steady breath in all you do!

HALLELUYAH!

YOGA FOR PRAISING GOD FOR BEGINNER’S AND BEYOND CHALLENGE

Posted on by pennyjoliver

The Halleluyah Yoga Beginner series is about maintaining a healthy range of mobility while building strength and balance in your body. These segments should challenge you to get to know your body, especially finding out what you can do physically. Then you can easily expand upon that. Forget about the goal and effort of the poses. Resist the temptation to push and grip, thus creating and holding tension in your body. Rather, concentrate on the process of moving and praising. Let your inhales lift you and expand your body. Let your exhales move you a little farther physically. Let this Yoga segment be your daily devotion of praise. Allow God to transform you from the inside out. Let joy and peace overwhelm you as you soak up all the benefits of praising God!

Below are a few praises from God’s word that speak directly from us to our God!

“I will exalt you, my God the King; I will praise your name forever and ever!” Psalm 145:1

” Praise the Lord, O my soul!While I live I will praise the Lord; I will sing praises to my God while I have my being. Psalm 146:1-2

” Bless the Lord, O my soul; And all that is within me,bless His holy name!” Psalm 103:1

Sit on your heels and let’s begin. Place a small pillow or rolled up towel between your legs and your sitting bones if sitting on your heels is a bit challenging for you.

 

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1.) SEATED SIDE STRETCH

Extend your arms straight up from your sides as you inhale. Gently arch back if you can. Exhale, leaning to your left side. Look up. Repeat each side for 3 -10 times each side. Inhale and lift your arms up. Exhale and lean to the sides.

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2.) RISING KNEE/ARMS CLASPED

Gently rise to your knees. Clasp your hands behind your back. Inhale and arch slightly back. Exhale and bend forward. Repeat 3-10 times slowly and gently.

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3.) BENDED KNEE TWIST

Step your right knee forward. Take a big inhale. Exhale while twisting to the right. Place your left arm on the outside of your leg as you twist. Repeat 3-5 times and try your other leg.

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4.) PRAYER POSE/STANDING SIDE TWIST

With hands in Prayer Pose, breathe deeply for a few counts. Widen your legs and stretch your arms out to the sides. Inhale while twisting to the left. Exhale while twisting to the right. Repeat 10-20 times.

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5.) INTENSE STRETCH PRAYER POSE/ BEGINNER’S TRIANGLE POSE

Face to your left. Extend your left leg with toes pointing to the left. Your right leg toes are slightly turned out. Gently fold forward. Inhale and exhale 3-10 times. Repeat on your right side.

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6.) STAR POSE ARMS EXTENDED INTO WARRIOR II

From Star Pose, inhale and extend your arms straight over your head. Exhale and open your arms into Warrior II Pose by bending your forward knee. Your left toes should be facing the left side, and your right toes should be slightly turned out. Repeat for 3-5 counts. Then try on your other leg.

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7.) LUNGE POSE/ LUNGE WITH KNEE ON MAT

From Warrior II Pose, simply face the left side of the room. Gently lower your hands to your mat. Bend your back leg. Gently rest your knee on the mat. Place your hands in Prayer Pose. Breath deeply for 3-10 counts. Repeat the process on the right side of the room.

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8.) CHAIR POSE/CHAIR POSE TWIST

Slowly bring your feet together. Lean back like you are going to sit in a chair. Raise your arms towards Heaven. Breathe deeply for a few counts. Bring your hands in a prayer position. Inhale deeply and exhale deeply, twisting to your left. Try to position your left elbow on the right side of your right leg. Repeat the process. Inhale in the middle in Chair Pose with arms up and exhale in Prayer Pose while twisting to your sides.

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9.) KNEE HUG

Stand tall. Inhale deeply, raising your right knee. If possible, hug it into your chest. Exhale deeply, lowering your knee. Alternate legs with deep breathing for 3-10 counts each leg.

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10.) BEGINNER’S TREE POSE

Stand tall in Prayer Pose with both feet on the ground. Raise your left foot. Gently place your heel on your standing leg’s ankle. Breath deeply 3-10 counts. Repeat on your other leg.

Praise God and Yoga on!

HALLELUYAH!

YOGA FOR VITALITY CHALLENGE ( Yoga with a twist for everyBODY)

Posted on by pennyjoliver

This yoga segment is designed for most fitness levels.  Enhance your twisting with a couple verses of Scripture provided below and twist for your mind, body, and soul!

Get Twisted and improve the health of your internal organs and build your core. According to Livestrong, twists encourage the flow of oxygenated blood while eliminating toxins and metabolic wastes from your body. They also aid in bloating or digestive problems. Your shoulders, chest, back and spine have a chance to relax in twists and you will increase flexibility in your spine and waist muscles.

At first glance, twists appear chaotic. Any normal person knows a body should not be bending and twisting like that. That’s the beauty of a twist: a body gone wild! Don’t be fooled; to move into a twist from a standing position requires so much more. Your feet need to settle into the earth and your legs must draw strength from the stability of the feet. Your entire core or inner body  needs to lengthen. You must inhale from the bottom of your body to the top of your head, drawing a long deep breath by pulling up and out of your waist, chest, hips, spine. And when it is impossible to hold any more breath inside you, then you twist with a long exhalation. The breathing helps you twist better.

What I love about twists is that your insides get revitalized. As you stand firm with a solid foundation, you appear all tensed up and out of control but your core keeps you strong. Sometimes in our lives we get all twisted up too but God tells us to chill. Sometimes the knots are so twisted up we can easily forget that the God that breathed the stars into existence and turned water into wine can help us. Seriously, all we need to do is believe. Seems too easy, but God promised He would help us. In this yoga segment get twisted but let Him untwists all the  knots inside that are binding you now.

…”cast your worries on Him, because He cares for you. 1 peter 5:7

…Let your roots grow down into Him. Let your lives be built on Him. Colossians 2:7

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1.) Chair Pose into Chair Pose Twist

Start by placing your feet together. Bend your knees and slightly bend back as if you were going to sit on a chair. Raise your arms up, then inhale and exhale 3-5 times long and deeply. You may stand up for a moment or continue in a chair pose for the twist.

In chair pose position, on your last inhale and exhale bring your palms together in prayer pose. Firmly press them together. Inhale deeply, lifting your entire upper body. Exhale deeply as you twist. Let your left elbow twist to the outside of your right leg. Hold the pose as long as you like or repeat on your other side.

Make it a flowing sequence of movement by always standing up before you bend into chair pose. Bend into chair pose with arms up and then into prayer pose. Stand up again and bend into chair pose before you twist to each side. Repeat the sequence once or maybe 3 times each side.

You may also widen your feet for better balance in chair pose and do not bend back too far. Always stand between each movement so your legs don’t get tired and slightly twist to each side.

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2.) Chair Pose One Arm Stretch and Twist

From chair pose, twist to the right side, and simply lower your left arm down while extending your right arm upward. Hold the twisted stretch, then inhale and exhale long and deeply. Breathe into any tensions that may arise.

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3.) Low Lunge Back Knee Bend into Reverse Twist

Step your left foot forward into a lunge pose. Sink your hips, placing your back knee on the ground. Inhale and exhale long and deeply for a minute, invigorating your body and mind while resting your attention on God.

For the twist, bend your right back leg and let your torso follow. Place your right hand directly below your right shoulder. Let your left arm twist your body as you look up. Inhale and exhale long and deeply for 3-10 counts if you like, or what ever feels good for you.

Make you lunge higher or simply stay on a bended back right knee if you find it too challenging. If your right hand does not make it to the floor, stay up. Do the twist by placing your right arm just outside your left thigh. Inhale and exhale long and deeply as long as you feel comfortable.

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4.) Bended Knee Reverse Twist and Stretch

Step your right foot forward, bending your back left knee. Inhale long and deeply, lifting your entire upper body. Then as you exhale twist, placing your left hand on your right thigh. Raise your right arm for a deeper twist. Repeat on your other side for 3-10 long and deep twisted inhales and exhales, or as many as you like.

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5.) Warrior II Pose into Side Angle Pose

Step your left foot forward, bending your knee. Keep your left back leg straight if possible. Sink your hips, raising your arms up and out to the sides. Inhale, pulling up and out of your belly, then lifting your chest. Keep your shoulders pressed down with an extended neck. Look out past your arms. Stand firm and let the quietness of your roots be the source of your strength.

Move from Warrior II position into Side Angle pose by lifting your right arm up and extending it up and over. Meanwhile bend your left arm, resting it on your left thigh. Stretch and inhale and exhale long and deeply 3-10 times. Repeat on your other side.

Walk your back leg in and slightly bend your front knee if you find it too challenging. Your hand may also rest anywhere that feels comfortable on your front leg.

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6.) Side Angle Stretch and Twist

Once in a Side Angle position, lower your forward left hand to the floor and extend your right arm up. Inhale and exhale long and deeply 3-10 times.

You may come back to a standing position or come back to a Side Angle. Moving from a Side Angle, simply let your raised right arm fall behind. Then let your left arm slide under your left thigh and meet it. Grasp your fingers and look up. This will open your torso in new ways, stretching and strengthening your entire body. Inhale and exhale as best you can long and deeply.

Bring your right arm to your hip. Look up.

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7.) Star Pose One Arm Stretch and Twist

Stretch your legs out to the sides at a distance comfortable for you. Bend forward, placing your hands on the ground. Inhale long and deeply and exhale long and deeply, extending and twisting your right arm upward. Repeat on the other side for 3-10 inhales and exhales on both sides. Inhale middle, exhale twisting up.

For a less vigorous approach, bend your knees and  lessen the distance between your legs. Bend over slightly. Let your twist come from placing your hands on the outside of each leg. The other arm can be placed on your hip. Inhale in the middle slightly bent and exhale as you twist to each side. Repeat 3-10 times each side.

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8.) Eagle Pose

Stand with your legs and feet together. Raise your left leg, placing it over your right thigh. Try to tuck that leg behind the leg your standing on. If you can twirl it around the leg finishing at the inside of your right foot. Once steady, let your left arm go under your right elbow, twirling it up your arm until your palms meet. Inhale and exhale long and deep 2-4 times. Repeat on your other leg. Left leg twirls left arm goes under and twirls. Right leg twirls, right arm goes under and twirls. Try to keep your body, especially your hips facing forward.

For a less vigorous approach, I would suggest that you do these movements separately. Arms. Then do legs. Play around with each, and see where you end up. One side will feel easier, guaranteed!

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9.) Squat Prayer Pose Into Side Twist

Let your legs be hip width apart then bend your knees. Sink your hips all the way to the ground. Press your palms together for a more intense stretch.

From Squat Pose, raise your left arm up then back extending it to your right hip. Stay here. For a more intense stretch, take your right arm out and over the outside of your right leg. Meet the hands, clasp them and stretch upward for 3-10 long and deep inhales and exhales.

For a less vigorous approach, place a rolled up or folded blanket under each heel. Gently begin moving your arms up and around your legs. Stop at a comfortable stretch for you. Inhale and exhale long and deeply.

Lie on your back for a few breaths to absorb the afterimage of each twist. Do you feel lighter? Does your body feel more buoyant? Do you feel more rooted and grounded, perhaps balanced and clear-headed? Enjoy this delightful state of peace and love.

Get Twisted and Yoga on

HALLELUYAH!

YOGA MINI CHALLENGE FOR IMPROVED SLEEP

Posted on by pennyjoliver

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Can’t sleep? Your not alone. According to the Centers for Disease Control and Prevention an estimated 50-70 million U.S. adults have a sleep disorder. Less sleep equals more stress, and at the physical level your body doesn’t get enough time to repair. A Harvard University study on yoga and sleep found that those participants who consistently practiced yoga for just 8 weeks enjoyed significantly better sleep in length and slumber. Combine yoga with a calming Bible verse before bed and you got a winning elixir for a sweet sleep!

3e96e84a5442cda7a4989aa591d543dfSTILL YESSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

Below you will find the yoga restorative pose, Legs Up a Wall. This pose will ease stress and calm your mind before bed. Stay in the pose for at least 10 minutes and inhale long and deeply and exhale long and deeply while you meditate on the Bible verse above. To begin, clear your mind by giving every care and worry to God. Then do not let those negative thoughts enter your brain. Instead, be still…

 

 

Inhale and focus on God. Exhale and feel your body releasing stress and tensions in the flow of your breath. Continue and don’t worry about a thing. Gently release and relax. Feel loved and have a sweet sleep!

HALLELUYAH!