THE CALMING CHILD POSE

Posted on by pennyjoliver

Hi and welcome to this month’s “Yoga with Penny!”

With the uncertainty in the world and the touches of spring everywhere I thought a Child’s Pose might offer a way for us to sit still for a moment and just breathe. A comforting way to help us find some peace and quietness among the chaos that is upon us in these uncertain times. Who knows, we may bloom and come alive again!

Sometimes, our minds and our bodies could really benefit from logging out and shutting down. Focusing instead on positive thoughts and self care can prove extremely beneficial to our health and our well being during stressful times. Our Child Pose then comes to the rescue. Offering a quiet retreat from the world it nurtures us with it’s tension releasing neck, shoulders and back stretch. Adding a few deep inhales and exhales calms our nervous system, enhancing our immunity and providing a state of well-being. Perhaps it is these reasons it is practiced in mostly every yoga class, for it’s continual restoring and reviving properties proving useful for beginner’s and beyond!

 

Bending forward over our legs we can rest our head on our mats or a pillow for more support. A rolled up towel can also be placed on our heels. Our arms can be placed above or beside us, what ever which way is most comfortable.

Try to inhale deeply and slowly, beginning in our lower stomach area and up through our mouth. Let all our exhales slowly release back down to our stomach. We can remain in our Child Pose for a few minutes and up to five, ten or even twenty minutes. The point is to let our Child’s Pose work for us. For a deeper stretch in the lower back and hips we can spread our knees and lower our torso to our mat or rest it on a pillow.

Although Child Pose is a basic yoga beginner’s position it enables us to build upon, similar to the beginnings of spring when all the new life is silently growing all around us though we cannot see it. For resting in our Child Pose may silently be growing the seeds of all our future yoga poses which are awaiting their time to bloom!

May you be revived and find a little peace and quiet in your Child Pose!

Love and Blessings, Penny!

Penny

THE HELPFUL BRIDGE POSE

Posted on by pennyjoliver

Hi Friends!

Welcome to “Yoga with Penny!”

Today I will show you how to move into a Bridge Pose!

Bridge Pose is an accessible, low impact exercise that reduces stress and supports well being. In need of energy or a remedy for a mild back ache or to simply calm down from a hectic day at work, Bridge Pose comes to the rescue. It’s a great pose for employing all the muscles in our body and practiced regularly, it can ward off back pain and help ease osteoporosis, asthma, sinusitis, digestion problems and even high blood pressure. All these health benefits certainly are worth our efforts, however our Bridges can also help promote thyroid health by stretching and strengthening our throat area where our thyroid gland is located. Our thyroid gland is pretty important because it’s health is one of the many factors that contributes to a healthy metabolism.

Bridge Pose Instructions

Lie on your mat and bend your knees.

Ensure both of your feet are directly below your knees and your knees are hip distance apart.

With a big inhale lift your buttocks by pressing your feet and your palms into your mat.

You may only be able to lift them up an inch or two and that is the perfect place to practice your Bridge Pose.

Gently lower your hips and come down with a big exhale.

Repeat lifting your buttocks with a big inhale and lowering your buttocks with a big exhale a few more times.

As you progress, continue to press through your feet as you lift. If you find that you can slip your hands under your body, clasp them and continue pressing with your feet. This will deepen the stretch and expand your chest and lung area even more.

Continue to lower and lift your buttocks as an exercise to get stronger. As you progress, try holding your Bridge Pose for 30 seconds to a minute with your hands clasped underneath you. You can also keep your arms at your sides with your palms facing down.

I hope you enjoyed learning Bridge Pose with me and I hope that it will help you today and whenever you may need it in the future.

Thanks for joining me!

xxoo

Penny

 

 

GIVE YOUR BODY SOME LOVE

Posted on by pennyjoliver

Camel Pose. A heart opening yoga pose which bends over backwards offering up some serious health benefits for all ages. Especially helpful in keeping us older souls vibrant and full of zest and energy!

Considered a back bending pose in the world of yoga our Camel Poses will stretch our entire bodies even in places we have not stretched in a few or more years. Our Camels will also open up our chest area, especially our hearts. With consistent practice it will also expand our rib cages thus improve our lung capacity as well. As we breathe deeply into our Camel stretches we are sending a fresh supply of oxygen to all parts of our bodies. More oxygen intake releases pent up stress and tension which helps our nervous system slide into a state of calm and our mood instantly improves.We may even experience a drop in blood pressure as our Camels get our blood pumping which of course provides energy and vitality!

I’m pretty much addicted to Camel Pose for all these really terrific health benefits but also as an added beauty benefit I love that it helps tone our chins. I know that I desperately need it. How about you?

So that you can have a chance to warm up, I started the Camel pose below with a few quick yoga stretches to warm up our backs and our spine. Please remember to take it slow and be gentle with yourself. That way you can come back and practice your Camel love everyday, whenever you need some energy and and at the same time whenever you need to unwind and calm down!

Enjoy and know that you are doing your body a world of good!

Child’s Pose

Start by resting on your heels and bend forward as best you can and inhale and exhale deeply for 10 counts. You can always rest your hands on the seat of a chair or use a pillow and also put a rolled up blanket under your butt if needed.

Puppy Pose

From a Child’s Pose you can slowly and gently walk your hands forward (even an inch will help) for an added stretch and neck toning and feel how Puppy Pose opens your shoulders. Include deep breathing and help your neck and shoulder tension take a hike!

Remember,  use a chair or a pillow if you need to get into this position and try to let your chest drop for deep stretching of your neck, chin, shoulders, upper back and glutes, knees, hamstring and thighs.

Child’s Pose Stretch

From your Child’s Pose, if possible, place hands on your lower back. Even one hand to start is great. If possible interlock them behind while letting them fall forward as much as possible.

Come up to your knees and try it too. Remember to use a pillow or a towel or blanket under your knees for support.

In both positions breathe deeply for 10 counts.

Stretch back continuing to lift your hands up behind you.

Or have your hands on your hips during this stretch.

Do this sitting too. Whatever way works for you.

For the complete exercise, rise up on your knees with hands interlocked with a deep inhale. Then lower your body and try to touch your head to your mat as you exhale deeply or let your head come down to a pillow and rest it there.

Continue rising up with a deep inhale and lowering down with a deep exhale for 3-5 times or longer if it suits you.

Supported Camel Pose

Once your knees are in a comfortable position slowly arch your body back. Your hands can be on your hips at first. When you feel comfortable try lowering a hand to your heel. Breathe deeply here as long as you can.

Don’t forget to try the other hand. And don’t forget to breathe, that part is essential.

Full Camel Pose

Once you can place each hand on a heel go for placing both at the same time!

Breathe deeply and infuse you body with healthy yoga goodness!

keep calm and thanks for joining me!

xxoo

penny

 

 

 

BEDTIME YOGA WITH A PILLOW

Posted on by pennyjoliver

Go ahead. Indulge yourself. You deserve some “R&R!”

Dim the lights, its nighty night time!

You can practice this one as a whole and a prelude to a wonderful night’s rest.  You may also practice each position when ever you like for a dose of R&R whenever needed.

This Yoga sequence will help you to unravel from your day helping you to relieve built up stress and tension while activating your parasympathetic nervous system, your rest and relaxation state of being. A perfect set up for a wonderful night’s sleep. Oh, and don’t forget to put on something comfortable and perhaps light some candles or burn some incense…

Sweet dreams everyBODY! Pssst… Indulge yourself even more by placing pillows all around you!

Sit Cross-Legged

  • Grab your pillow and place it on your lap. Stretch your arms out and close your eyes.
  • With each inhale, inhale peace. With each exhale, let go of  all your cares, worries and anything that bothers or upsets you. This is your time to unwind. Let everything go. You deserve some peace.
  • Unwind. Relax. Soothe your soul and nurture your body with each breath.
  • Stay here inhaling and exhaling until you are ready. Remember, this is your time.

Stretch to each side

  • Inhale in the middle and then exhale while stretching to each side.
  • Repeat 10 times or so on each side.

An Easy Cross Legged Stretch Forward-for calm and ease.

  • Close your eyes and walk your hands forward and bend and stretch over your legs.
  • Breathe deeply for 10 long deep breaths.

A Forward Fold -with your pillow under your knees.

  • Place your pillow under your knees and gently bend forward. Settle gently into the fold still breathing deeply. Close your eyes thinking only calm and peaceful thoughts. Stay here as long as you like.

A Sweet Baby Pose- to show your body some love!

  • Lie on your back. You can place your pillow under your lower back or rest one on your stomach or wherever it feels best.
  • Now pull your body in and give it a great big hug and breathe deeply while you do.
  • You may find it to be a bit harder to breathe deeply here. But continue to inhale and exhale those deep breaths because you are doing your body a world of good!
  • Deep breathing to relieve stress is backed up by science and squeezing your knees to your chest has a few amazing health benefits as well!

The Amazing Spinal Twist… just say ahhhhh!!!!

  • Oh what a stretch this one is and you can practice it both ways and see which one suits you!
  • Your pillow can be placed under your knees.
  • Or your pillow can be placed to the side for your leg to rest upon.
  • Try to keep your arms stretched out to each side and both your hips facing upward. Once you establish this pick a knee up and let it fall gently to the side.
  • Close your eyes. Breathe. Rest. Relax and soften into the moment and feel the calm coming on. You deserve this time to yourself.
  • Don’t forget to show your other side you care.

 

Why only use one pillow? Try all three versions of  the comforting Child Pose here and see which one make you feel best while holding and breathing in the position.

  • Sit on your heels, close your eyes and fold over your knees.
  • Stay in the version you like best and breathe deeply for 10 long and deep counts or more.

Legs Up A Wall Pose.

This Yoga Pose is known for it’s calming effects and boasts many health benefits besides getting you ready for sweet dreams. Why not place a bunch of pillows all around you and really go for getting in the sleepy mood!

  • To begin, walk your legs up the headboard of your bed.
  • Or lie on the floor and place them on a chair or wall.
  • The point here is to scoot your behind as close to the wall as possible or comfortably on a chair. A pillow under your lower back may help.
  • Once you have established your perfect position, place a pillow under your head or sides if you like. The point is to get as comfortable as you possibly can.
  • Now just close your eyes, focusing on inhaling deeply and then exhaling deeply. Let go of  your cares and worries in each exhale and inhale peace and life into every cell of your being.
  • Your worth it you know. Your worth being in a calm and peaceful state before bed. Actually, you owe it to yourself. After all, if you don’t take care of you, who will?

I thank you for joining me!

“keep sleepy and yoga on”

 

The above yoga sequence should to the trick, but if you like, you may indulge and enhance your good nights sleep by thinking the higher thoughts below. For God wants us to sleep because sleep heals our body and God invented sleep and promised to give us a restful and peaceful nights sleep. Especially when we meditate on His peaceful remedy of sleep.

For He tells us…

He will keep us in perfect peace when we set our minds on Him. ( Isaiah 26:3)

And the peace He gives us won’t be like the peace of the world. (John 14:27)

And the peace He gives surpasses all human understanding. (Philippians 4:7)

 

 

 

A TWIST FOR HEALTH

Posted on by pennyjoliver

Hi Friends welcome to “Yoga with Penny!”

With flu season upon us it’s important to take steps to stay healthy. Yoga poses that present a twisting action actually can help. That’s why today we will ease our way into a Seated Spinal Twist. Don’t worry, where ever you may find yourself in Seated Spinal Twist Pose is the perfect place that your body is telling you to start from.

The six top leading diseases all are linked to stress. Why yoga works so well at enhancing our health is that it possesses the capacity to release built up stress and tension in the body. Deep breathing definitely helps but also certain positions can actually enhance the stimulation and functioning of not only our muscles but organs and bodily systems as well. What I like about twists is that the twisting action actually compresses our insides and then upon release, sends fresh oxygen and blood through out our body thus enhancing and promoting better health inside and out.

 

Seated Spinal Twist

Take a few moments to sit quietly while breathing deeply before you begin.

To make it easier place a rolled up blanket or use a pillow to support your leg on the mat.

Also, where ever you may find your leg can cross over with no discomfort is where you should start your Seated Spinal Twist.

Please go slow and be gentle with yourself!

To begin:

1.) Sit upright

2.) Bend your right knee then cross your right leg over your left thigh.

3.) Place your right foot firmly on your mat as close to your body as possible and as comfortable.

4.) Bend your left knee and gently position your left ankle next to your right glute as best you can.

5.) Inhale deeply. Then, as you exhale begin to twist your left shoulder to your right knee.

6.) Wrap your left arm around your right knee, let your palms meet and press them together in a prayer position. Your arms will help with keeping your knee close to your body so that you can twist more deeply.

7.) Keep your hips squared, meaning both hips should face forward evenly.

8.) Hold the position while breathing deeply for 10 seconds and work up to 30 seconds or longer if you can.

Thanks for joining me! I hope that you will maintain good health this winter. Take care and we will be seeing you next month for more “Yoga with Penny!”

 

STRETCH IN YOUR CHAIR YOGA CHALLENGE

Posted on by pennyjoliver

Join me in this quick “Chair Yoga Challenge” intended to stretch out any stiffness from your joints and muscles and leave you feeling super relaxed in a calm state of mind. Best of all you can practice this Yoga Challenge right in your chair, anytime and anywhere!

Always try to remember to take a few moments to unwind and get your self ready to absorb all the healthy yoga goodness. Slow, deep breathing with your eyes closed will help loosen up your thoughts of the day and get your body relaxed.

I was thinking about Halleluyah Yoga while on our transatlantic cruise and remembering that Halleluyah Yoga can be practiced anytime and anywhere. This Yoga Challenge was shot in the beautiful vast Atlantic Ocean between Portugal and Fort Lauderdale, Florida!. Notice there were life boats just below us which I was very thankful for and of course practicing this sequence calmed my nerves!

 

1.) Knee to Chest

Pulling your leg in will help with digestion and moving things along!

  • Grab your knee or any part of your leg and pull it into your chest.
  • Breathing steady and slowly will actually help your muscles to relax which allows you to become more flexible, deepening your stretch.
  • Slowly inhale while pulling in your leg and then slowly while still holding it in, exhale and let go. Release those bottled up tensions, stresses, cares, fears and doubts in each of your exhales.
  • With your same leg repeat for 10 long inhales and exhales in your chair.
  • Stay with your same leg pulled in for the next position.

2.) Leg Stretch

  • If possible try to straighten that same leg as best as you can.
  • Even a bent leg is a starting place so be encouraged that  you are practicing yoga in the perfect position for you.
  • Hold your foot or hold anywhere on your leg.
  • Then breathe deeply for 10 long slow counts again, letting anything that bothers you to be released in each exhale.
  • Stay here with your same leg extended for the next position.

3.) Sit Cross Legged

  • Now simply take your same leg and sit cross legged.
  • Bet you didn’t realize that sitting cross legged is actually a chair yoga position beneficial to your health?
  • Sit comfortably here, breathing deeply for at least 10 long and deep inhales and exhales!

4.) Cross Leg Twist

A terrific hip, lower back and core strengthener!

  • Still sitting up tall in your Cross Legged position take a deep inhale in. Then exhale deeply while twisting to your left side.
  • Inhale again as you face forward then exhale as you twist to your right side.
  • Repeat inhaling while facing forward and then exhaling as you twist to each side for 10 twists on each side.

5.) Seated Pigeon Pose

This position will stretch your hips and may relieve back pain. Try to keep the leg on top parallel to the floor. It takes time but every effort along the way helps deepen your stretching, relieving stress and tension throughout your body.

  • With your right leg still crossed over your left leg, slide your right foot onto your left knee.
  • Slowly inhale and exhale deeply for 10 counts.
  • Pushing down on your knee will help you to stretch a little more but be gentle with yourself.
  • Stay here longer if it’s feeling good.

6.) Pigeon Twist

Yes! In Yoga, birds can twist too!

An amazing stretch for your hips and loosening up your lower back muscles that could be the cause of lower back and hip pain. Deep breathing will also help enormously!

  • Still sitting up tall in your Seated Pigeon Position, inhale slowly and deeply and then exhale slowly and deeply as you twist to your right side.
  • Repeat the inhale while facing forward and the exhale as you twist to each side for 10 deep breaths on each side that you twist.

Now it is time to repeat all 6 position using your left leg!

After you have completed all 6 position with each leg it is time to continue on!

7 .) Seated Chair Stretch and Forward Fold

  • With a big inhale interlock your fingers and stretch your arms up.
  • Looking up will also tone your chin. Also, arching your head back will open your chest and shoulders and stimulate your Lymphatic system, the system of bodily fluids that releases toxins stored in your body.
  • Now, with a big exhale fold your body over your legs and touch the floor if you can.
  • Repeat 10 times with inhaling up and exhaling and folding forward over your legs.

 

8.) Forward Bending Chair Twist

  • Inhale deeply in your fold forward.
  • Exhale, twist and lift your right arm.
  • Repeat the process lifting each arm, inhaling as your folding over and exhaling as your twisting up on each side.
  • Repeat twisting up on each side 10 times.

 

 9.) Seated Chair Stretch with a Praying Twist

  • With a big inhale stretch your arms up.
  • With a big exhale slowly bring your palms to your heart in a prayer position.
  • Continue pressing your palms together while inhaling again. Then with a big exhale twist to your left side.
  • Repeat inhaling up and then exhaling while twisting to your right side.
  • Continue the process of stretching up and then twisting to the left and then stretching up and twisting to the right for 10 times each side!

 

10.) Seated Chair Cobra Pose

  • Move forward to the front of your chair.
  • Try to grasp the back of your chair.
  • If you find it to be too challenging place your hands on the chair rest or your hips.
  • Look up as best as you can and breathe deeply for 10 long life giving breaths.
  • Repeat a few more times holding your chair and breathing deeply.

a

The answer to the above question is “life boats below!”

But hey, aren’t you thrilled that your lifeguard walks on water! John 6:16-20,  Matthew 6:45-56, and Mathew 14:22-36 are all powerful reminders that we need to have faith when we feel like we are drowning in the circumstances that life can sometimes bring. After all, God created the oceans and the seas. I think He’s a little bit bigger than the every and all of problems that could ever befall us.

Thank yourself for taking a moment out of your busy day for some self loving care. Remember to practice this Yoga Challenge anytime and anywhere.Your body will love you for it!

keep calm and yoga on!

xxoo

penny

ALTERNATE NOSTRIL BREATHING FOR ANXIETY & STRESS

Posted on by pennyjoliver

Hello Friends and welcome to “Yoga with Penny!”

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

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

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

To begin:

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

Take your right thumb and seal your right nostril.

Inhale deeply through your left nostril for 4 counts.

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

Release your right thumb with an exhale of 4 counts.

Inhale deeply through your right nostril for 4 counts.

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

Release your ring finger and exhale for 4 counts.

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

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

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

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

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

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

keep calm and yoga on!

xxoo

Penny!

 

 

 

 

PLANKING YOGA CHALLENGE FOR everyBODY!

Posted on by pennyjoliver

Don’t fear the Plank!

There is always a less challenging way to practice each yoga position, especially Planks, therefore, everyBODY can take part in this powerful arm and core builder!

This Planking Yoga Challenge is the perfect Yoga Workout to prepare you to start thinking about your health and  wellness fitness goals for the up and coming New Year. This Planking Challenge will help to tone and strengthen your arms and core for visible results practicing just a few times a week. I have designed this Challenge for you to begin and to progress gently and slowly. However, if your feeling it, do more Planks or hold your Planks longer!

After holding each of your Planks you can come back to a seated position or a Child’s Pose which can be found below. This allows you to rest in between holding your Planks. However, if your feeling it please help yourself to a challenge of non stop Planking. Whatever way you choose to practice your Planks please have fun, take it slow and gently so that you can come back another day!

Sit quietly and take a few moments to clear your mind. Planks can be quite strenuous and you will need all the strength that you can muster up. But, it will be totally worth your time and efforts, especially if you choose to practice your Planks a few times a week. And, if the Spirit is moving ya, send up a prayer of thanks in between each of your Planks or before or after your Planking Challenge. Gratitude has many healthy benefits and to “Thank and Plank” more often will seriously improve your body as well as your health and well-being!

This Planking Challenge is the result of me thinking about Halleluyah Yoga while on a transatlantic voyage from Rome, Italy to Fort Lauderdale, Florida. The pictures were taken in the middle of  the ocean between The United States and Europe.

Seated Cross Legged Warm-Up

  • Sit cross-legged or whatever way is comfortable for you.
  • Inhale and exhale deeply until you feel calm and ready.

1.) Seated Position

  • Please sit on your heels.
  • Place your hands at your hearts center.
  • Use a rolled up towel between your legs for more support.
  • Take a few more moments to relax.

2.) Child’s Pose

  • Lean forward over your knees.
  • Place a pillow at your head for support.
  • Place a rolled up towel under your sitting bones.
  • Take a few deep breaths and adopt the mindset that you can do this.
  • Breathe deeply for 10 counts.
  • Send up a prayer if you like.

3.) Cow Stretch 

  • Place your hands directly below your shoulders.
  • Your knees directly below your hips.
  • With a huge inhale lower your head while pulling your stomach in. It should feel like your pulling it into your back.
  • With a huge long and slow exhale, lift your chin and let your stomach sink into the next pose which is Cow Pose below.

4,) Cat Stretch  

  • Your hands are still directly below your shoulders.
  • Your knees still directly below your hips.
  • Stretch your chin up while arching your back.
  • This will help your stomach to sink.
  • Continue Cat Stretch with a huge inhale.
  • Continue Cow Stretch with a big exhale 10 times more.

5.) One Legged Plank

  • Your hands are still directly below shoulders and your knees below hips.
  • Extend your right leg directly behind you.
  • Ensure that your hips don’t turn to the side.
  • Try to extend your leg back with both your hips facing forward equally.
  • Hold your right leg up for 10 seconds. Then switch legs.
  • Repeat the process 3-5 times.
  • As you get stronger add more.
  • You may also extend each leg alternately for 10 -20 times.
  • Whatever you choose to do, have fun!

6.) Plank Pose

  • Place your hands directly below your shoulders.
  • Knees are directly below your hips.
  • Once you are in position simply curl your toes and raise your hips.
  • If your feeling a little weak simply come back down to your knees, rest and then try a few more times.
  • Even a little bit of pushing up into a Plank position everyday will be helping you get stronger each day.
  • If you are able, hold your Plank for 10 seconds.
  • Try a few more times.
  • Add a few more seconds each day.

7.) Side Plank

  • Start on your hands and knees.
  • Ensure your hands are below your shoulders and knees are below your hips.
  • Extend your right leg back.
  • Slowly open your body up by raising your right arm.
  • You are now in a Side Plank with a knee down.
  • Stay here and breathe for 10 seconds to a minute.
  • If your feeling strong, extend your left leg to meet your right leg.
  • Let the edge of your feet help to balance your body.
  • Lower to your left knee if your feeling a little unstable.
  • Breathe deeply for as long as you can.
  • Switch legs.
  • You may be surprised that one side of you is stronger!

8.) Elbow Plank

  • Lay flat.
  • Come up on your elbows.
  • Ensure each elbow is directly below each shoulder.
  • Gaze forward.
  • See if you can lift your hips. If not stay on your knees and hold your Plank.
  • If your feeling strong curl your toes under and lift both legs.
  • Breathe deeply here for 10 seconds to a minute.
  • You can always lower to your knees and take it from there.
  • Every effort is making you stronger!

9.) Table Top

  • Sit with your your hands directly below your shoulders.
  • Your fingers should be pointing to your toes.
  • Bend your knees and bring them to your body.
  • See if you can lift your hips.
  • Try a few times lifting and lowering your hips.
  • Drop your head back while straightening your arms.
  • Lift up with a big inhale and lower your hips with a big exhale 5-10 times
  • If your feeling strong lift up and hold for 10 seconds to a minute.

10.) Reverse Plank

  • When you can fully remain in a Table Top position, extend a foot like the picture above.
  • Then extend your other foot.
  • Arch your head back and continue pushing your hips up.
  • Hold this position for 5-10 seconds adding a few more as your body gets stronger!
  • Lower and lift your hips and have fun til one day, your hips can stay up!

You were amazing! Every effort you made is working for you. Remember it takes time and it is always progress and not perfection that is important!

Hopefully you will be able to complete this Yoga Challenge every other day. You will see results if you stick with it!

Keep calm and yoga on everyBODY!

xxoo

penny

GIVE THANKS AND PLANK

Posted on by pennyjoliver

Hi everyBODY!

It’s the time of year where we say our thanks and remember our blessings. Now we have scientific proof that practicing gratitude really can benefit our selves and our lives not just on Thanksgiving Day but every day, all year through!

Most studies published on the topic of gratitude support a connection between gratitude and individual well being. Many verses of Scripture from The Holy Bible tell us we should give thanks and that there is always blessing behind our thanks. For instance, take Paul’s words from Ephesians 5:20, ” Give thanks for all things in all circumstances.” or 1 Thessalonians 5:18, “Give thanks in all circumstances.” Even in our suffering we are told to give thanks in Romans 5:3. “We also glory in our sufferings because we know that suffering produces perseverance and perseverance character and character hope, ” and in James 1:1-4. And out of a spirit of gratitude we must do everything in the name of Jesus, Colossians 3:17. These are just a few examples. The whole Book of The Bible contains ways God blesses those who look to Him for not only gratitude but for daily living!

 

To do this particular plank simply place your hand below your shoulder and balance on your knee. Stay here and breathe for a few moments. If your feeling strong, simply lift your hips up. Allow the outsides of your feet to help  keep you balanced. Pick your top leg up if your feeling ultra strong. Breathe deeply for 20 seconds to 1 minute and don’t forget your other side!

I especially take delight in spreading the good news that stress and anxiety do not have to be a part of anyone’s life. Yoga, deep breathing, exercise, medications all help with stress and anxiety but the true antidote to stress is found in the pages of the Bible! Here is just one example…

Be anxious for nothing, but in everything by prayer and supplication with thanksgiving, present your requests to God. And the peace of God, which surpasses all understanding will guard your hearts and minds in Christ Jesus.

Philippians 4:6 and 7.

Hoping you and yours have a truly blessed Thanksgivng!

xxoo

penny

 

DEEP BREATHING FOR STRESS

Posted on by pennyjoliver

Hello Friends!

Welcome to “Yoga with Penny!”

This Christmas, give yourself an amazing gift. The gift of Deep Breathing!

Christmas will soon be here and with the hustle and bustle of the season our stress levels tend to rise. I thought a deep breathing exercise may help as it is the fastest way to effectively combat stress. What is  ideal is that we can practice deep breathing any time we may feel a little stress or anxiety coming on right where we are. Not just on our yoga mats!

Deep Breathing is considered a Super Stress Buster because it triggers our parasympathetic nervous system. Our parasympathetic nervous system is the physical state of rest and relaxation. It is responsible for changing our physical and emotional responses to stress. When this state is active our breathing is steady and our body has a chance to relax and heal. Our heart rate also decreases, our blood pressure drops, muscle tensions release and fresh oxygen circulates throughout our body. Dr Herbert Benson, a cardiovascular specialist discovered and coined it, “The Relaxation Response.”

Deep breathing also improves the functioning of our lungs and our lung capacity. Practicing Deep Breathing regularly, can expand our diaphragm muscle and the air pockets within our lungs. Our lungs can then clear away toxins and deliver fresh oxygen to our blood at a greater rate. With this oxygen boost, our body gets the oxygen it needs for proper cell function, energy, and boosts a whole array of other bodily processes.

Let’s begin by sitting comfortably wherever we may find ourselves. Closing our eyes, let’s focus on our breath.

Imagine that from the bottom of our seat we are inhaling into our body, all the precious air that is around us. Let fresh oxygen fill and rise our stomach like a balloon filling with air. It may feel funny at first but continue inhaling, up from your stomach, lower lungs, upper lungs, into your neck and mouth. Feel as though you are inhaling peace, calm and healing. When you are full of air, slowly and quietly release your breath. Starting at your mouth down through your lungs and from your stomach let tensions, stress and negativity release out of your body in your exhale. Repeat the process at least five times and longer for better results.

Incorporating deep breathing a few times a day into your schedule will keep stress and anxiety away and you will soon discover, is the gift that keeps on giving!

Thanks for joining me and we’ll see you next month!

Penny

For more Yoga, please visit @ https://www.halleluyahyoga.com