asana

YOGA FOR CHRISTMAS CHALLENGE ( A PRAISE SEQUENCE- FIND YOUR BLISS)

Posted on by pennyjoliver

This mini yoga sequence was created for us to release stress and gain peace during this Christmas season by getting into the true Christmas vibe…celebrating The Lord Jesus Christ!

As the count-down to Christmas approaches I don’t know about you but I can feel my stress levels rising. However, a simple 5-10 minutes of praising God can alter the course of our day leaving us refreshed, revived and strong all day long. Beware. God may fashion these few moments of praising Him into an inner and outer total body workout.

I designed this sequence using different versions of the warrior position to help us feel rooted and grounded. The hand and arm positions were chosen to lift our bodies and set our eyes toward heaven.

Although I included instructions with each position for this sequence there is no right or wrong way to do these poses. Simply let your outer movements be an expression of your inner heartfelt praise. It helps to pause at the moment you feel is the best version of the way you do that particular pose. Why not exclamation mark it with a prayer of praise!

All warrior poses will begin with your right leg forward. After you complete the entire sequence using your right leg forward switch to your left leg.

May you be filled with peace brimming over as you celebrate this most wonderful time of year!

1.) Seated Meditation

  • Take a few moments to relax and clear your mind by inhaling peace and exhaling peace!

2.) Heart Opening Warm-Up

  • Come to your knees, hip width apart.
  • Clasp your hands behind your back for an added chest, shoulder and neck stretch.
  • Or rest them on your hips.
  • Inhale as you lift your chest.
  • Exhale as you release and bow forward.
  • Repeat the process for 5-10 times.

3.) Twisted Praying Lunge Pose

  • From your knees step your right leg forward.
  • Keep your foot directly below your knee.
  • Straighten your back leg and lift your heel.
  • Place your left elbow over your forward right thigh.
  • Press both palms together.
  • Breathe deeply for 5-10 counts.
  • Move into the next position with the same foot forward.

4.) Warrior I Pose

  • Place your back heel on your mat.
  • Stretch your arms out to your sides.
  • With a big inhale slowly lift both arms up.
  • Let your palms meet overhead.
  • Stretch back, lifting your chest and chin.
  • Interlock your hands with pointed index fingers.
  • Continue a few more times with arms stretched out to your sides then lifted up in praise.
  • Move into the next position with the same foot forward.

5.) Humble Warrior

  • Clasp your hands behind your back.
  • You may also rest them upon your hips.
  • With a big inhale lift them as high as you can behind your back.
  • With a big exhale bow forward, allowing your hands to follow your head raising them as high and as forward as they will go.
  • Inhale and come up and back again.
  • Repeat 5-10 times.
  • Move into the next position with the same foot forward.

6.) Warrior I Pose

  • Stretch your arms out to the sides again as you lift them up in praise.
  • Interlock your hands with pointed index fingers.
  • Breathe deeply for 5-10 counts.
  • Same foot is forward again.

7.) Eagle Warrior

  • Bend both elbows in front of your chest.
  • Take your right hand placing it under your left elbow.
  • Continue sliding it under that elbow to the left side.
  • Continue to swirl your right arm up and around your left arm.
  • Lift your chin and stretch your head back.
  • Breathe deeply for a few counts.
  • Same foot is forward again.

8.) Warrior I Pose

  • Keep the same leg and foot position.
  • Lift your arms up from your sides.
  • Breathe deeply for 5-10 counts.
  • Same foot is forward again.

9.) Reverse Prayer Warrior

  • Place the back of both your palms on your lower back.
  • Let the tips of your fingers meet behind you.
  • Slowly turn your palms over pressing the insides of your palms together.
  • Slide them up your back as far as you can.
  • Stay here and breathe deeply for 5 counts.
  • Same foot is forward again.

10.) Warrior I Pose

  • Keep the same leg and foot position.
  • Lift your arms out to your sides.
  • Breathe deeply for 5-10 counts.

11.) Forward Bending Bow 

  • Step your right forward foot behind your left leg about one foot.
  • Bend your right knee.
  • Straighten your left leg.
  • Bow forward, inhaling and exhaling praises to the newborn King!

Now it is time to start again and complete this sequence with your left leg forward!

After you have completed all eleven positions with both your right and left leg forward lie down for a few moments allowing your body to absorb all that healthy yoga goodness from the inside out!

Go forth and have a most wonderful Christmas!

keep calm and yoga on

xxoo

Penny!

BASICS YOGA CHALLENGE FOR BEGINNER’S (gentle yoga to ease into moving with deep breathing)

Posted on by pennyjoliver

With over 36 million people in the USA practicing yoga, why not start a yoga practice today in the comfort of your own home? Halleluyah Yoga is here to help you get started!

Join me as we practice some deep, conscious breathing and explore a few very basic Asanas. Asanas are the physical postures that make up yoga. They build our bodies, focus our minds, and challenge us both mentally and physically. They offer us practice at mastering our reactions under stressful conditions. What we learn about ourselves can then be taken off our mats and into our lives.

To wake up our bodies and refresh our minds, I have included some deep breathing in these Asanas. Awareness of your breath will draw your mind to this present moment. A few moments before you begin, clear your mind through deep breathing so that you may enjoy all the wonderful gifts that yoga has to offer!

Grab a mat, towel, and some water; step onto your mat!

1.) Sitting Cross Legged

  • Sit in a simple cross-legged position.
  • Become aware of your sitting bones in contact with your mat.
  • Try to adjust your weight on both of your sitting bones equally.
  • If you have trouble sitting comfortably, move your feet forward and slide your heels apart until you are more comfortable.
  • Try to lengthen your spine by pulling your stomach in.
  • Press your shoulders down while lifting your chin. Feel anchored, grounded and centered in this position.
  • Place your hands on your knees.
  • Now you are ready to just breathe.

A deep breathing tip: Picture yourself taking the biggest, deepest, slowest, and longest inhale imaginable! Start at the bottom of your stomach, and picture your inhale riding up your stomach, through your lungs, chest, neck, mouth, nose, and head. Feel your entire torso lift with this breath as it expands to make room for more breath. At the top of this breath, when there is no more room for any more oxygen, hold it all in for a second or two. Then, slowly let the oxygen release from your head down to your nose, mouth, neck, chest, lungs, and stomach. Give a gentle push out with your stomach at the end of the exhale. Relax for a few seconds and repeat the process again. Then do it a few more times!

2.) Cross-legged Twist

  • Sit up tall.
  • Inhale with a big inhale.
  • As you exhale, begin a slow, gentle twist from your hips to your right side.
  • The end of your exhale should end your twist.
  • You may deepen the twist by placing your left hand on your knee.
  • Relax your breath and come back to the center.
  • Repeat the entire process of breathing and twisting to the left side of the room.
  • Repeat a twist to both sides a few more times!
  • Remember that your exhales will provide more space for you to twist.

3.) Seated Baby Cobra Stretch

  • This exercise is a terrific warm-up for your spine, a shoulder stretch, and a chest opener.
  • Doing this exercise with deep inhales and exhales releases stress, and improves lung capacity and circulation.
  • Seated in your cross-legged position, please place each hand upon each shoulder.
  • Inhale as you lift your chin and stretch back.
  • Exhale, tucking your chin, rounding your back, and rolling your shoulders forward.
  • Repeat the process 5-10 times.

4.) Cross-Legged Side Stretch

  • Your sides need a little love too, so let’s stretch them!
  • Seated in your cross-legged position, please inhale deeply and slowly, extending and lifting your arms overhead.
  • Press your palms together for a second or two.
  • Slowly exhale, lowering your right arm to your mat while reaching over with your left arm.
  • Look forward and try to match your ear to your right shoulder and your left bicep to your ear.
  • Meet your palms together overhead, and then repeat the stretch on your left side.
  • Repeat the process on both sides 3-5 more times.

5.) Child’s Pose

  • Child’s pose is an essential pose in many yoga classes because it’s a retreat back to a safe resting place after practicing more difficult poses. Beginners, as well as advanced students, all benefit from striking this sanctuary of a pose!
  • Sitting on your heels with your knees together, fold forward over your thighs.
  • Rest your forehead to the floor. Extend your arms overhead.
  • Close your eyes and let go of any tension.
  • Enjoy the reassuring massage of your stomach pressing down into your thighs with each inhalation.
  • For high blood pressure, or if your sitting bones stay up too high in the air, rest your forehead on a pillow or towel. Even making fists with your hands and resting your head there will do!

 

6.) Cat/Cow Pose

  • These two poses will bring awareness and flexibility to the entire length of your spine. They provide a great way to activate your entire body and get your blood pumping!
  • Before we begin, on all fours check to ensure your hands are spread open wide and directly below your shoulders.
  • Your knees should be directly below your hips.
  • Inhale, pressing your palms into your mat, raising your chin, and lengthening your neck. This will provide an arch to your back, making your tailbone lift and stretch. Hold for a moment.
  • Slowly exhale, rounding your back by tucking your chin and your pelvis. Keep moving your chin toward your breastbone.
  • Repeat 10 more times, inhaling and arching your head up. Exhale and tuck inward.
  • Accentuate the stretch so it gets deeper each time.

7.) Seated Forward Fold

  • Stretch out your spine, your hamstrings, and your back in this pose and give your brain a boost by folding forward!
  • Sit with your legs forward.
  • Keep your knees and toes pointing to the sky.
  • Lengthen from your tailbone to the top of your head.
  • Keep equal weight on each sitting bone.
  • Inhale, extending your arms out to your sides and pressing your palms together overhead.
  • Exhale, folding forward over your legs. At first, you may not bend forward very far, but with time your flexibility will improve!
  • Repeat this stretch, inhaling up and exhaling as you bend forward up to 10 times.
  • After you have completed it, remain bending forward and breathing normally. After just a few moments, you may witness yourself bending deeper forward.

 

I hope you enjoyed this beginner class and may you have an awesome day or night, filled with love and peace. And may peace be with you wherever you may go! (John 20:19)

STRETCHING YOGA CHALLENGE

Posted on by pennyjoliver

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

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

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

Proverbs 3:5-6

For with God nothing shall be impossible.

Luke 1:37

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

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

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

1.) Standing Stretch

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

2.) Forward Bend

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

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

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

3.) Intense Pose Reverse Praying Hands

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

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

4.) Intense Pose Stretch

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

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

5.) Deep Lunge Pose

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

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

6.) Lunge Pose Twist

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

Bend your back knee if it becomes too challenging.

 


7.) Deep Lunge Stretch

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

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


8.) Bended Knee Prayer Position

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

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

Let me know how it goes…

yoga on

xxoo

<3

YOGA TO BUILD BALANCE YOGA CHALLENGE (on your mat and in your life)

Posted on by pennyjoliver

This segment challenges our balance while building a solid support system for our bodies to live in. Each Yoga posture here will enhance our way of standing and walking in this world, as well as how we perform our everyday activities. Building strong sturdy muscles, core power, agility and coordination will help us keep balanced throughout our lives, thus preventing falls and injuries.

The rigor and demand of these poses compels us subconsciously to summon our minds and bodies to connect in order to stay centered and balanced.  To balance in any of these poses, full resolution is required. That is all of you, body mind and soul active and present in the pose. As in real life, holding yourself up day after day in the storms and situations of life gets real hard sometimes. We can easily lose our balance. We even fall! But a new calm can be upon us. Being fully present for every problem and situation provides us choice. We can choose rather than react. Thus the storms of life, as in these poses, will not be able to easily pull us off balance anymore.

As you begin this Yoga segment workout, try giving it your full resolution and see what happens. If you would like to take it a step farther, and find true lasting peace and balance in your life, reflect upon these verses of Scripture. There is a firm solid rock waiting for you to step on. Jesus wants you to see Him as your solid immoveable rock for your life. Practice standing on His Words He wrote in His book, just for you and I. He understands. He does not fail. He is as solid as a rock, today, yesterday and tomorrow!

…and the Bible says, “Everyone who hears my words and obeys them is like a wise man who build his house on a rock, “Matthew 7:24

…and it also says, “On Christ the solid rock I stand, ” Psalms 62:6

To that I say, “Rock Your Asanas!”

1.) Chair Pose and Twist

Stand with your legs and feet together. Lean back, letting your sitting bones lead, and bend your knees. Keep an eye on your knees. Do not let them bend beyond your toes. Stay here for 3-5 big breaths.

Inhale deeply while pressing your palms together and lowering your arms. Exhale, twisting to the side. Try to place your left elbow on the outside of your right leg. Keep pressing your palms together while looking up and behind you for a few more breaths. Raise your arms and repeat on the other side. Do this 3-5 times each side.

After you twist, open your arms up and twist a little farther. Widen the space between your feet and do not sit as low into the chair for a less intense version.

2.) Intense Pose Variations

Your heels should be on the same line, which makes this pose a little more challenging. Widen the space between your legs if you are just starting out. Your legs should be straight, but you may bend them too. Your left toes should face sideways, with your right toes slightly forward and angled as in the picture.

With legs all lined up, clasp your hands behind your back or place your hands on your hips. Inhale deeply while gently folding up over your forward left leg. Lead with your chin and really hold your arms up behind you. When you can stretch no farther, stay there and breath deeply for 3-5 counts. Repeat with your right leg forward.

In the same starting position with your left leg forward and with both heels on the same line, raise your arms up with a big inhale. Exhale, folding over your leg with arms stretched out. Try to lead with your chin; it will help you lengthen your back. Keep both your hip bones facing where your forward legs toes are pointed. Hold this position for a few big breaths, then fold over your leg for a few more breaths. Repeat with your other leg forward.

 

3.) Triangle and Triangle Twist

With heels on the same line again, and left leg toes pointing forward, gently push your hips back. Inhale and gently fold down your leg. Raise your back arm up and look at it. Open and  stretch here for a few big breaths.

Drop your raised arm to your mat. Raise your lowered arm up (Simply reverse your arms.) Then twist. Hang out here for a few deep breaths. Repeat with your other leg forward.

If you find your hand does not make it to the floor, simply rest it on whatever part of your leg it feels good on and work from there.

4.) Tip Toe Extended Leg Squat into Half Moon Pose

Stand hip width. Bend your knees and lower your torso. Extend your left leg to the side. Stay here for a few deep breaths. Repeat and extend your right leg for a few deep breaths.

With left leg extended, again place your hands for support on your mat in front of you. Gently shift all of your weight to your left leg. As you do, pivot your foot so that your toes face the left side. Walk your hands on the mat and place one palm on each side of your forward foot. Lift off by straightening your forward left leg and raising your back right leg. If you feel balanced, circle your right  arm up. This will cause your body to open up sideways into Half Moon Pose.

Push through the heel of your raised foot and try to straighten your standing leg. This will balance out your body in the pose.

5.) Half Moon Hand to Foot Balancing Pose

Move into Half Moon Pose. From here, bend your raised leg and grasp it with your raised hand. Try to keep that knee up in the back and gently push into that leg. Push like you are trying to straighten the leg. This will stretch you and improve your balance on that leg. Hold for a few deep breaths. Should you lose your balance, simply try a few more times.

To switch legs, start by turning your right shoulder over and down, facing your mat, by lowering your hands to the floor. At this point, both shoulders should be looking the floor. Lower your raised leg and raise your other leg; all that you are doing is switching your hands and legs here. Stretch by pushing through this leg for a few deep breaths. Repeat each side a few more times with a few deep breaths on each side.

6.) Down Dog into Three Legged Dog Crunches

Seated upon your heels, rise up to all fours. Tucking your toes and lifting your sitting bones, straighten your legs and arms. Arms and legs should be both shoulder and hip width apart. Press your hands widely into the mat while pressing your heels down to the mat. You should be able to look at your knees. Soften your neck while keeping your biceps close to your ears. Hang out here for a few breaths.

When you feel ready, lift your left leg. Hold for 10 breaths. Then bend and lower it. Aim for moving your knee to your head. That is one crunch. Repeat for 5-10 more crunches, then switch legs.

7.) Knee Hug into Hand Foot Extension into Tree Asana Variation

Stand tall like a mountain. Spread your left standing leg toes. Slowly raise your right leg. Bring your knee into your chest. Hold for a few deep breaths. Now let your right hand find your right foot. Focus on an object directly in front of you and remain calm. Straighten that leg by pushing your foot into your palm. Hold for a few deep breaths.

Practice this pose near a wall, steady chair, or countertop to maintain balance on your first try.

When you are ready, gently let go and let your right foot slide onto your left thigh. Lift your arms, breathe deeply, and hang out!

Repeat the entire process while standing on your right leg.

8.) The King’s Asana

Stand tall. Focus on an object in front of you. Slowly lift your left leg. Grasp your foot and lean forward. Press the bottom portion of your lifted leg into your hand. This will provide stability and allow your torso to lean forward for a deeper stretch. Stay for 10-30 seconds.

Repeat standing on your left leg.

9. Warrior II Sweeping Arms into Eagle Warrior

Step forward with your right leg. Both legs should be straight. Extend both arms up. Lean back and look up with a big inhale.

With a deep exhale, slowly release into Warrior I by bending your forward leg. Let your arms be straight and slowly lower them, moving them behind and up as far as they will go.

Inhale up with straight legs and arms overhead. Exhale and bend your forward knee as you release your arms back behind you. Repeat on the same leg 10-15 times.

After sweeping your arms with your right leg forward, remain in Warrior I. Bend your elbows and bring your arms up to shoulder height for  Eagle Warrior. Take your left arm and slide it under your right arm; let your wrist and hand keep sliding up over the outside of your right arm. Keep sliding until your palms meet. Clasp them and continue pressing them outward for a deeper stretch. Hold for 10 deep breaths.

Repeat the entire process with your other leg forward. For Eagle Warrior with your left leg forward, let your right arm slide under your left arm and continue sliding it up the outside of your left arm.

10.) Praying Warrior III Asana

Standing tall and steady. Slowly lift your left leg up behind you, toes pointing downward. Press your palms together in a prayer pose and breath deeply 10 times.

Repeat standing on your left leg.

After you have completed this segment, relax for a few moments on your back in Corpse Pose. Breath deeply. Know that you can have a balanced life. Rock Your Asanas and rock your life!

May balance and peace be yours!

Halleluyah!

JESUS AND THE BRIDGE POSE

Posted on by pennyjoliver

Bridge Pose or Setu Bandasana. Setu in Sanskrit means ‘bridge,” sarva means “all” and anga means “limb.”

All bridges are important tools for connecting. The Yoga Bridge Pose is no exception. It is one of the best back-bending poses for beginners. Both dynamic and versatile, it helps to open your body up and build strength at the same time. It tones your upper body and legs, lengthens your hip flexors, opens your chest muscles and improves breathing, circulation, digestion, and thyroid functions. It calms the brain and eases anxiety, thus promoting overall relaxation. Bridge Pose does not disappoint. You will reap the benefits from building a strong bridge. All your limbs will be working in Bridge Pose to construct a bridge with your body, while also connecting your practice to other poses.

As you lift your body into a bridge, remember the most famous bridge of all, Jesus! When Jesus stretched out His hands upon the cross to die for mankind, He was the greatest bridge ever created: the one and only bridge that God constructed that connects us to God and leads us to Heaven. We simply need to believe in Jesus as our bridge. When we do, we have crossed over from death in our sins to eternal life with God, forever!

For there is One God and one mediator between God and mankind, the man Jesus Christ.

1 Timothy 2: 5-6.

Bridge Pose

Lay flat on your mat. Bend your knees and bring your heels closer to your sitting bones. Place your arms by your sides, palms down. Lift your hips from the mat by pressing your feet and arms firmly to your mat. Your knees should stay in line with your hips. You should only lift your hips as high as what is comfortable for you. Hang out here for a few deep breaths.

As you progress in Bridge Pose, you will want to bring the backs of your arms closer together and interlace your fingers. Keep your upper arms pressed firmly into the mat. This will allow your hips to lift a little higher. Hang out here for a few more deep breaths, maintaining the pressing of your arms and legs into your mat. Hold this pose between 1 and 2 minutes.

You may want to continue to build strength in your legs and back. If so, hold your ankles while inhaling, lift your hips while exhaling, then lower your hips for a few counts. Try to do this 10 times and progress up to 30-50 hip lifts.

When you are ready, lower your hips and lay flat. Relax here. Soften and let long held tensions unravel in God’s deep love for you!

Halleluyah!

Peace and Joy

 

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

Posted on by pennyjoliver

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

Beloved, “Kick some asana!”

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

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

Proverbs 18:10 says,

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

 

 

1.) Sitting Twist and Stretch

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

2.) Tree Pose

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

3.) Warrior II

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

4.) Warrior I Sweeping Arms

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

5.) Low Lunge in Prayer Position

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

6.) Low Lunge Hip Stretch

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

 

HALLELUYAH!

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

Posted on by pennyjoliver

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

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

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

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

Romans 5:8

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

1 John 3:16

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

1.) Seated Side Stretch:

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

2.) Reverse Forward Bend:

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

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

3.) Star Asana and Twist Stretch:

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

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

4.) Warrior II Asana:

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

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

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

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

5.) Intense Stretch Prayer Asana into Triangle Asana:

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

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

6.) Praying Lunge Asana:

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

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

7.) Praying Chair Asana With Twist:

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

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

8.) Knee Hug into Hand/Toe Asana:

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

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

9.) Knee Hug into Warrior III Asana:

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

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

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

10.) The King’s Asana:

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

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

…and that’s how you Halleluyah your Asanas!

Blessings!