Camel Pose ( inner and outer heart opener)

Posted on by pennyjoliver

Considered a back-bending pose in the world of yoga Camel Pose bends over backwards offering up serious health benefits. Stretching our entire body it opens up our chest area and expands our rib cage. As we breath deeply into this pose we send a fresh supply of oxygen to all parts of our body releasing pent up stress and tension. Our nervous system enters a state of calm, our minds are cleared and blood gets pumping. A drop in blood pressure may even result.  Energy spent on battling stress is now able to flow to other areas in our bodies and our mood instantly improves.

Camel Pose also stretches our insides too by exposing the part of our bodies we try so hard to protect, our hearts. To move into a Camel one has to be comfortable with being uncomfortable. Leaving one’s comfort zone is never easy. It takes courage to leave the known for the unknown. But you know the saying, “Life begins at the end of your comfort zone.” That’s called faith!

 

 

CAMEL POSE

1.) To begin…Start in a kneeling position. Align your hips over your knees. Place your hands on your hips. Now gently and slowly lean backwards by pressing your thighs, knees, and feet to your mat. Lift your chest by squeezing your thighs together, which will create length in your lower back and hips. Place your hands on your back hips. Keep your inner elbows pressing toward one another and downward. This will encourage your chest to lift and open. Remain here and breath deeply. When you are ready slowly come forward by rounding your shoulders and sitting back on your legs. Breath deeply again to absorb all the healthy Camel goodness.

2.) If you are able to continue…slowly reach back by running your hand down your leg. If you feel any discomfort, stop immediately. But, if you are able, rest a hand on your heel as you extend your other arm up over your head. Breathe deeply here for a few counts then rest your other hand on your heel extending your other arm.

3.) As you go for the full Camel Pose…Gently release both hands to rest on your heels by drawing the inner elbows toward each other and rolling your shoulders back. Try to keep a steady breath as it will relax you and then you will be able to go deeper in the stretch. Invite your heart to rise upward. Press your entire body out in all directions. Breathe, melt, surrender. Open up into Camel Pose and let your body sing “Halleluyah!”

thanks for joining me

keep calm and yoga on

penny

LET GO IN TRIANGLE POSE

Posted on by pennyjoliver

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

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

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

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

 

Directions

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

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

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

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

Repeat on your right side.

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

peace and love

penny

 

 

CHAIR POSE TWIST MINI CHALLENGE (learning to twist)

Posted on by pennyjoliver

Hi Friends!

Show your spine some love…do a Chair Pose Twist!

You will also reap the benefits of building spine mobility and whole body strength and stamina. The twisting action of Chair Pose effectively compresses our internal organs. Upon release it sends fresh blood, oxygen and nutrients to those organs. Holding the posture while breathing deeply challenges our cardio capabilities and will torch a few calories too- even with out the twist!

Remember, as you move into this posture be gentle with yourself. Never push your body into poses, instead always take each yoga posture slow and easy. Before you begin, check out some tips below.

  1. For Beginner’s… try using a wall in front of you or a chair behind you for support.
  2. For Beginner’s…remain in a simple Chair Pose with palms pressed together at your heart.
  3. Hold whatever posture you choose for 30 seconds to one minute. (or shorter)
  4. Or hold for 10 seconds, rest for 10 seconds and repeat 10 times to build strength.
  5. Don’t forget to repeat the twist with left elbow over your right knee.
  6. Remember your deep inhales and exhales. They are key to enhancing all of your efforts in Chair Pose Twist as well as all the postures of yoga that you practice.

 

 

And what can Chair Pose Twist teach us?

How about before every decision take a moment to breathe deeply. We should lean back on God even if we cannot see Him. We should put our hands together and pray more often. Oh! And be ready because if God tells us to take a different direction by all means we must twist and go in that direction, even if it might be a little hard.

thanks for joining me and have a spectacular day!

Penny

CHAIR POSE

Posted on by pennyjoliver

Have a seat and learn more about Chair Pose.

Chair Pose being a full body pose is working and strengthening your entire body. It also stimulates your heart, diaphragm, abdominal organs and helps to improve digestion. As well, the stance strengthens your arms, feet ankles, calves, knees, thighs, butt, back, and spine.

To me, just the simple act of leaning back into a Chair Pose is the perfect picture of faith because it asks me to trust in the chair that I cannot see. As I sit back, it invites me to delight in the mystery of faith and the immense beauty of things unseen. I then realize yoga can be far more profound than simply striking a pose.

2 Corinthians 4:18 …” For what is seen is temporary, what is unseen is eternal.”

 

Quick tips to make this chair fit your needs:

Sit back more to challenge yourself and hold this pose for 1-3 minutes or longer to intensify the pose.

If this pose feels too vigorous, lean back and bend your knees only slightly and place your hands on your thighs or hips.You can also inhale as you lean back quickly and exhale coming up quickly for10 counts. This will build leg strength and you will still gain physical stamina from the pose. You can also use a wall for support in front of you or a chair behind you if needed.

thanks for joining me

keep calm and yoga on

 

 

 

WARRIOR II POSE MINI YOGA CHALLENGE

Posted on by pennyjoliver

Hi Friends,

welcome to Yoga with Penny!

I invite you to step into Warrior II Pose with me. Luckily, everyBODY can practice this one!

The foundational Warrior II Pose improves both our physical and mental endurance by building strength in all our muscles. The pose also helps us cultivate balance and agility. As you hold this lovely posture, let go of external distractions you may be experiencing by focusing on your deep, steady breaths. By focusing on the present via our breathing, we can obtain inner warrior strength that we can apply to our daily life!

Begin by stepping forward with your right foot. Grab the back of a chair or a wall for balance purposes. You can also step out a little less to alleviate the difficulty. Looking for more of a challenge? Step out even more!

Ensure both hips are facing forward with both heels on the same line. Then pull your stomach in, lift your chest and relax your shoulders.

Now pivot your right toes to face the side while turning your back foot slightly inward.

When ready, slowly bend your right knee; don’t extend your knee beyond your toes or allow your knee to fall to the left side. Bend only as far as you can without creating discomfort.

Push into the outer edge of your back foot, which allows your back leg to straighten. Move around to find a perfectly stable spot for you. Step in with your back leg if your feel unstable.

Once you find your perfect warrior position, lift your arms from your sides and straight up and out from your shoulders. Smile! Relax in the posture; hold it for 30 seconds to one minute.With deep breaths, this process encourages the nervous system to relax and can alter our physical and emotional reaction to stress – in a positive way!

Just as a real life warrior, a wealth of endurance, stamina, strength and concentration training goes into our Warrior Pose. Our leg muscles ache, tension builds in our neck and shoulders – do we surrender? No, we don’t! We try our best and push forward by  focusing on the inhales and exhales. Focusing on the most essential things, like the mere act of breathing, can give us perspective – is there a calm in the storm? Where might we learn to relax while bearing the load in other areas of life? Be like a warrior – focus on the important things!

I hope you enjoyed your Warrior training.

 

SQUAT POSE MINI YOGA CHALLENGE ( for digestion&moving things along!)

Posted on by pennyjoliver

In my opinion, a Squat Pose is a very humble and vulnerable position to practice in the world of yoga poses.  Although it’s not pretty and it exposes places we like to keep covered, it’s jam-packed with benefits too good to miss. For starters, it aids the digestion process encouraging blood flow to our kidney and intestines. It uses gravity to stretch and strengthen our feet, ankles, legs, groin, back and inner thighs. It also has the potential to bring our pelvic floor into alignment while possibly releasing a tight lower back. But don’t forget the deep breaths to enhance all the benefits our cute little “Squat Pose” can bring. Have gas, bloating or need some help in moving things along? Take a squat for relief!

What Squat Pose reveals to me as I step off the mat? It reminds me that there is strength in being humble and power in being vulnerable. ( Isaiah 40:29)

keep calm and squat on my friends

xxoo

Penny

REVERSE PRAYER HAND POSITION MINI CHALLENGE (Relieve upper body tension)

Posted on by pennyjoliver

For quick results practice Reverse Prayer immediately!

Start with your finger tips touching and ride those palms up your spine if you can. You may not be able to press your palms together quite yet but you will feel a stretch. The more you practice the deeper you will feel the stretch. Relax and enjoy-and don’t forget to breathe deeply as it will enhance the effects of the stretch and may even allow your reverse prayer hands to stretch up higher!

Hey! Did you know that actual praying has many health benefits all backed up by science? Check out an article I wrote a few years ago on the benefits of praying if you like.https://halleluyahyoga.com/2017/03/08/12-health-benefits-of-praying/

 

Thanks for joining me and I pray that Reverse Praying (hand position ) relieved a little tension from you!

keep calm and get in any kind of prayer position often-

xxoo

Penny

HOW GOD SENT ME HIS YOGA ANGEL

Posted on by pennyjoliver

Hello…my name is Penny. At my Moms funeral I met my mother’s eighty-six year old yoga teacher-that was the day I began my yoga journey. Although I’ve never seen her again I can still remember this little bitty lady standing tall yet with cold hands rubbing and clasping mine and saying how much she enjoyed my mother. Ten years later it remains a crystal clear moment captured in time. Little could I have imagined that moment would alter my life, change me, lift me up and place me on a new and unknown path in life. I believed the meeting to be Divine intervention. Ten years later I am almost sixty years old. I’m a yoga student and teacher and I am one hundred percent positive God sent me His Yoga Angel that dread-ful day at my Mother’s funeral.

Now my Mom barely worked out a day in her life. Yet, amazingly at seventy-seven years old she proudly stepped onto her yoga mat and began her yoga journey. The thought of it still amazes me. Imagine going on eighty years old and meeting a class of new people and then rolling around on the floor with them? And if you’ve ever been to a yoga class you know the sounds, smells and sights a yoga class can present. Heck we are all only human! However, I remember my Mom always loved to go to her yoga class. Unfortunately, a few months after she began she suddenly died.

It wasn’t long after that I bought a few yoga dvd’s and started fooling around with yoga. My little sister joined me. We were fascinated with how good yoga made us feel and we were bonding again after all those years of growing apart. Laughing and being kids again, we were little sister and big sister just like old times. When we were young my two sisters and I never stopped moving. We were especially talented in hand standing in the kitchen while waiting for supper. Many a days we spent walking on our hands, underwater, or back flipping off our picnic table and into our pool. Yoga now was becoming a portal back to the me I forgot. The place where my mother lives and I am walking upside down in her kitchen. It is wonderful gift from my Heavenly Father to remember the feeling of being with her like that most days as I step onto my mat.

Although today I do yoga and teach yoga for health reasons, my true passion is to help people awaken to their life. To allow them a place to help them remember who they once were by encouraging them it’s okay to be that person of long ago. I also love to help them believe that it’s okay to dream again and allow themselves to be filled with awe and wonder. Because there is a God who created our wonderful selves, uniquely and purposefully created for this very moment in this life for a reason and for a plan.

Essentially, these are the purposes of why I began my yoga journey ten years ago. Because a Yoga Angel was sent to me by God, setting me on a new path for new purposes and as a present of precious time back to my Mother’s kitchen. Most importantly I believe God’s plan was and still is to grow my wings as I trust Him each day so that I can remind you that God already has your wings. You just have to trust Him when, where, and how- He will make you fly!

YOGA CHALLENGE FOR BUILDING UP THE WHOLE BODY

Posted on by pennyjoliver

Halleluyah Yoga was created for everyBODY by including in each class detailed instruction on ways to make each yoga position less challenging and ways in which you can progress with each pose.

Today, if your looking for a challenge that will increase flexibility while strengthening every muscle, tendon, ligament and joint from the bottom of your feet to the tops of your hips then you have clicked on the right class. Moving into and out of these positions while being mindful of your breath will enhance the effects of each position.Your parasympathetic nervous system is stimulated by your deep breathing. This provides a relaxing and restful feeling to help calm you if your feeling anxious or stressed.

As always, included in each of our challenges is how the Bible can help us live healthy lives. For example while we’re building leg strength and flexibility in this yoga workout why not also gain the strength to walk away from every situation that comes our way calm and victoriously? For God desires that His children be victorious in all encounters. He says He will give us His power when we are weak and weary (Isaiah 40:29) and He gives it at the moment we are in trouble and as we cry out to Him ( Psalm 46:1) and He wants to take care of all our anxiety too. ( 1 Peter 5:7)

Before diving into this yoga workout let’s take a moment to clear our minds of the cares and worries of our daily lives. Inhale deeply and exhale deeply. These few moments are for you to focus in on what really matters…a stress-less, strong, flexible, calm and victorious you!

When your ready grab a mat, towel and some water and let’s get started!

 

1.) Forward Bend With Shoulder Stretch

  • Stand with your feet hip width for better support or together for more of a challenge.
  • Place your hands on your hips, behind your hips, or interlaced together and lifted up behind you.
  • Inhale deeply while pushing your hips forward, shoulders back, chest up and your  chin up. If possible, lift your hands as high as they will go behind you.
  • Exhale and fold forward.
  • If you are able keep your interlaced hands moving over the top of your head like the picture.
  • Repeat the process 10 times.

2.) Forward Bend Twist

  • Wherever you find yourself on your forward fold stay there. Meaning let your hands remain on your thighs, knees, calves or your toes.
  • Inhale. Then exhale, raising your right arm up. If possible, twist your head up to look at your raised hand.
  • Repeat the process raising alternating hands with breathing.
  • Shoot for 10 times each side.

 

3.) Squat Pose

  • Place your feet approximately hip width apart.
  • Lower your torso into a squat position.
  • Press your palms together with your elbows on the insides of your knees.
  • Pressing your palms together will open up your hips making them more flexible.
  • Stay here for 10 long and deep inhales and exhales.
  • When you have completed the breathing part of this exercise, lower your left arm in front of you while lifting your right arm up.
  • Inhale in the middle with both arms down and exhale as you stretch each arm up.
  • Repeat with each arm for 5-10 long and deep inhales and exhales.

 

4.) Butterfly Pose

  • Be seated with the soles of your feet pressed together.
  • Bring them closer to your body for a deeper stretch and farther out for a lesser stretch.
  • Inhale deeply, lifting your chin and arching your head back.
  • Exhale deeply, rounding your shoulders and falling forward.
  • Repeat the process 10 times and on the 10th time stay folded forward for another 10 counts of deep inhales and exhales.

5.) Extended Leg Butterfly Pose

  • Take your left foot and inhale deeply and then as you straighten it, exhale while stretching it out to your side.
  • Repeat each leg 5-10 times.

6.) Extended Leg and Hip Stretch

  • Extend your legs to each side of you in a straddle position.
  • Keep both sitting bones on your mat.
  • Stay here for 1-3 minutes. As you relax and breathe you may find you can go a little deeper in this stretch.
  • If you can try walking your hands forward and lowering your torso and head to your mat.

7.) Seated Forward Bend

  • Stretch both legs out in front of you.
  • Keep both sitting bones on your mat.
  • Inhale lifting your arms up from your sides.
  • Exhale releasing your arms and folding forward out over your legs.
  • Repeat 10 times with deep breaths.

8.) Seated Forward Bending Knee Bind

  • Bend your left knee into your torso.
  • With a big inhale sit up tall.
  • With a big exhale lean slightly forward wrapping your arm out and around your pulled in left knee.
  • Clasp your hands together if possible behind you and breathe deeply here for 10 deep breaths or for 1 minute.
  • Repeat with your right knee.

9.) Seated Extended Leg Stretch

  • Extend both your legs out in front of you.
  • Grasp your left leg anywhere, hold it while trying to straighten it.
  • Breathe for 10 counts then practice with your right leg.

10.) Lying Extended Leg Stretch

  • Lay down holding your left leg again and pull it close to your chest.
  • Extend your right leg and let it lay upon your mat or hold it up for an additional ab workout.
  • Point your toes for an added ankle stretch.
  • Repeat holding each leg for 20 seconds.
  • Continue alternating and holding each leg 10 times.
  • Doing this every day will provide serious leg flexibility!

11.) Table Top Pose

  • Sit down bringing your knees into your torso about hip width.
  • Lower your hands to the floor behind you.
  • Your fingers should point to your heels.
  • Your feet should be directly below your knees and your hands directly below your shoulders.
  • Inhale deeply, pushing your torso up through your feet and your hands.
  • Exhale deeply as you release and lower your torso back to the floor.
  • Repeat the process 10-20 times with deep breathing.

12.) Garland Pose With Eagle Arms

  • Squat on tip toes with your heels touching and your knees extended to your sides.
  • Lower your hands in front of you for support. Keep them here or…
  • If you can bend your elbows in front of you. Slide your right hand under your left elbow and continue swirling it up your left arm. If your palms meet interlace them.
  • Hold this position for 20-30 seconds with deep breathing.
  • If you fall over try again.
  • You may also practice being on tip toes til you gain more balance.
  • You may also place your heels down and try only the Eagle Arm Position.
  • Or do both!
  • Repeat the position with sliding your left hand under your right elbow.

13.) Tree Pose Reverse Prayer

  • Stand tall and hold your left foot placing it high upon your thigh.
  • Or you can also do Tree Pose with your foot on your ankle, calf, or knee.
  • Let your left knee extend to the side with each of the above positions.
  • If possible place your hands on your hips or your lower back.
  • Or let your fingertips meet behind your back, sliding your hands up as high on your back as possible.
  • Press your palms together behind you, focus on an object in front of you and breathe deeply for 10 long inhales and exhales. Then switch legs.
  • You may also press your palms together in front of you and breathe deeply.

14.) Hand /Toe Standing Leg Stretch

  • Stand tall. Hold your left leg and pull it into your chest.
  • Inhale and exhale for 10 counts.
  • If possible hold your left foot and straighten it as you extend it to the side.
  • Inhale and exhale for 10 counts.
  • Repeat the process with your right leg.

 

15.) Humble Warrior Stretch

  • Step forward with your right foot approximately 2-3 feet.
  • For more support let your feet be hip width apart.
  • If possible try to keep both heels on the same line.
  • Your forward right knee should not extend beyond your foot as you bend it.
  • Place your hands on your hips or interlace them behind your back.
  • Inhale deeply looking up while lifting your interlaced hands behind you.
  • Exhale deeply rounding forward as far as possible or into a bowing position over your forward leg.
  • Repeat inhaling up and back and exhaling and bowing forward 5 times.

 

16.) Warrior III and Toppling Tree

  • Use a chair or a wall for support as you begin practicing this position.
  • Or lower your hands one on each side of your right foot.
  • Raise your left leg up behind you. Try to keep those hips facing forward.
  • Breathe deeply for 5-10 deep breaths.
  • If possible focus on the floor while taking your hands of the floor.
  • Raise your left leg again and breathe deeply here.
  • If possible with your hands interlaced behind you lift them up while leaning forward.
  • Try to keep your standing leg straight.
  • Breathe deeply for 10 counts.
  • Practice what ever way that works for you. As you progress and build strength start to make it a little more difficult each time.

You did great! Take a moment or two to relax on your back and let all that work you did for you, work for you now. I sure hope you enjoyed this yoga workout. Remember to keep calm and yoga on!

xxoo

Penny

BRIDGE POSE-FOR BENEFITS TO FALL IN LOVE WITH

Posted on by pennyjoliver

Hello Friends!

It’s February, the month of love! Love is in the air, and certain yoga poses can help us open, stretch and strengthen our heart and chest area for health benefits you will fall in love with!

Modern day living unintentionally creates an array of health problems. Sitting hunched over at our desks for long periods of time caves our chest inward, leading to digestion problems along with neck, shoulder and back pain. This also affects our breathing, which means our circulation decreases, and our hearts and lungs don’t have a chance to work properly. We may find we have no energy and tire more often; we may even get foggy-headed due to lack of oxygen in our bodies and to our brains.

Can one little yoga pose fix all these things? It can certainly help! The best part? Yoga can be practiced by everyBODY. Each yoga pose can basically be modified to fit each person’s needs, so that every person that practices yoga can reap all of yoga’s healthy goodness.

This is Bridge Pose. Lay on your mat, or the floor, and lets get started!

1.) Place your feet at hip distance apart.

2.) Bring your heels toward your buttocks.

3.) Place your arms by your sides, with palms down.

4.) Inhale deeply; as you exhale, slowly press your feet and arms into the floor. Gradually lift your hips from the floor.

5.) Lift your hips as high as is comfortable for your lower back.

6.) Try to pull your navel to your spine to protect your lower back. Push from your heels and use your entire foot to maintain holding Bridge Pose. Keep your face and neck relaxed.

9.) After a few deep breaths, bring the backs of your arms closer together and interlace your fingers. Press the upper arms to the floor, which encourages your sternum to lift a little higher.

10.) Hold Bridge Pose for 1-3 minutes, or inhale as you lift your Bridge and exhale as you lower your Bridge for 10-20 deep inhales and exhales. Do whatever suits your needs.

10.) If you feel Bridge Pose is too strenuous, lower for a few moments and then lift again. If you lift your back off the floor even an inch or two, you are beginning at the place that is right for your body and reaping the benefits of Bridge Pose. With practice, you will be able to lift your bridge higher as you build strength.

Bridge Pose is a mild inversion which puts your heart above your head for improved circulation, building strength, and stretches ab organs, spine, chest, rib cage, back, shoulders, buttocks, and the entire leg. Practiced regularly, this pose will increase your lung capacity, improve digestion, and increase metabolism by stimulating the thyroid gland in your neck. Now that’s a yoga pose to fall in love with, don’t you think?

Thanks for joining me and have a great February!