balance

YOGA CHALLENGE FOR STRETCHING AND DE-STRESSING DURING THE HOLIDAYS

Posted on by pennyjoliver

Hi Friends!

Yoga on and let’s get into the Christmas vibe! This class should stretch, strengthen, energize and de-stress your mind and your body. However, if your stretched for time simply do a position or two. Every  position below includes detailed instruction with less challenging modifications and the benefits each pose.

May you be blessed with abundant peace and joy as you celebrate the true meaning of Christmas!

…and angel said, ” behold, I bring you good tidings of great joy, which shall be to all people. For unto you is born this day in the city of David a Savior, which is Christ the Lord!” (Luke 2:10-11)

This is your time to release the cares of your world and just breathe. Go ahead indulge. Being aware of this present moment will help. Sit comfortably, close your eyes and inhale peace and joy and exhale all your daily thoughts. Stretching with this mindset while breathing deeply will help to de-stress and bless you!

1.) Standing Forward Bend Stretch Variation

For a brain boost and energy buzz, perhaps this will do!

Forward bends stretch our entire back sides, relieving tension in our spine, neck and backs. While stimulating digestion they boost brain power, circulation, calms our minds and soothes our nerves. They may also act as a mild depressant. Getting merry never felt so good!

  • Stand with your feet hip width apart.
  • Place your hands on your hips or clasp them behind your back.
  • Point your left foot forward.
  • Slightly bend your right knee.
  • Fold forward over your left leg.
  • Breathe deeply for 10 counts.
  • Repeat with your right leg forward.

2.) Triangle Pose

Open relaxed hips help to relieve stress and aid digestion which Triangle Pose is known for.

Triangle Pose is a terrific hip stretching and strengthening position. It also stretches and strengthens our entire leg including our ankle joints, hamstrings and calves. It may also improve digestion, relieve stress and help with menopause symptoms.

  • Spread your feet apart approximately 2-3 feet.
  • The farther apart your feet- the more challenging the position is.
  • Let your heels stay on the same line but slightly turn your left toes toward your right ankle.
  • Turn your right leg toes directly to your right side.
  • Pull your belly in while standing up tall.
  • Extend your torso up and then over your forward right leg.
  • Gently slide your right hand down your leg, touching the floor if you can.
  • If you find it too challenging to touch the floor rest your hand on any part of your leg when you feel stretched but not uncomfortable.
  • Lift your left arm up.
  • Breathe deeply for 5-10 soothing deep breaths.

3.) Extended Side Angle

A great total body stretch that strengthens too!

Extended Side Angle Pose may relieve stiffness in our shoulders and back while strengthening and stretching our entire legs and ab muscles. While building stamina it expands our lung and chest area as well.

  • From your Triangle position, simply bend your forward right leg.
  • Extend your right arm up and over while leaning into the stretch.
  • Aim for keeping your entire torso facing forward as you stretch to the side.
  • Breathe deeply up to 10 counts.

4.) Side Angle Twist

Besides blessing us with all the Extended Side Angle Pose position benefits, adding a twist will tone our core and ab area while compressing internal stomach organs. As you release the twist, you send fresh blood to that area aiding in the release of toxins from your body.

  • Press your palms together while lifting your back heel to keep your body mobile to twist.
  • Take a deep inhale as you exhale gently twist over your forward knee.
  • You may rest your back knee on your mat for support while you twist.
  • Hold this position while breathing deeply up to 10 counts.
  • Switch legs and start Extended Side Angle with your left leg forward then do the twist!

5.) Star Pose Forward Bending Stretch

Like it’s sister Forward Bend, the Star Pose with a bend forward stimulates circulation to our brains increasing our energy, calming our minds and soothing our nervous systems. It aids in digestion and stretches and strengthens our entire legs and core. Stretching our arms out first, then down, engages our abs and strengthens our backs, shoulders, neck and spine!

You can also put a chair in front of you to rest your hands on if you can’t quite make it to the floor yet!

  • With both toes facing forward extend your legs to the sides.
  • The wider the position the more challenging it will become.
  • Keep both legs straight and clasp your fingers with pointed index fingers pressed together.
  • Inhale and stretch up with both arms and exhale slowly folding forward.
  • Rest your hands on the back of a chair or a wall.
  • OR continue to fold downward, resting your hands on your mat.
  • Repeat the stretch up with a deep inhale and the fold forward with a deep exhale.
  • Aim for 10 stretches up and 10 stretches folding forward.

6.) Star Pose Twist

The twisting action stimulates digestion while providing a great total body stretch!

  • Your hands may rest on a chair for support here or a yoga block.
  • Lower each hand while stretching the other hand up.
  • Aim for 10 stretches with each arm for a total of 20.

7.) Star Pose Leg Stretch

This extra stretch to the side will increase flexibility to your legs and improve the range of motion in your hip area.

  • Your hands may rest on a chair or yoga block here also.
  • Walk your hands over to your right leg.
  • Aim to touch your head to your knee.
  • Breathe deeply for 5-10 counts.
  • Switch legs.
  • Repeat a few more times with each leg.

8.) Star Pose Stretch

Adding a little weight to your upper arms, neck and shoulder area helps with fighting arthritis and osteoporosis while deepening your leg and hip stretch!

  • Your hands may rest on a chair or yoga block here as well.
  • Lower to your elbows and press your palms together.
  • Continue stretching those legs by sliding them out just a bit.
  • Continue stretching while breathing deeply for 10 counts.
  • Repeat a few more times.

9.) Tip Toe Squat With Eagle Arms

Can you hear them? Your ankles, feet, and toes are yelling hooray- we are being used! The Eagle position of your arms stretches your upper back and shoulder area.

  • Bring your heels together on tip toes if possible.
  • Extend your knees out to your sides.
  • Bend both elbows out in front of you.
  • Take your right hand and place it below your left elbow.
  • Now, swirl your right arm around your left arm.
  • When your palms meet clasp your fingers. If they do not meet keep them where they are and breathe deeply up to 10 counts.
  • Keeping both arms directly in the middle center of your torso helps in swirling them up.
  • You do not have to raise your heels the whole time. Lower and lift them if your just starting out!

10.) Tip Toe Extended Leg Squat Stretch

  • Extend your right leg out to the side.
  • Stay on your tip toes if possible.
  • If possible stretch over your extended right leg.
  • Place your hand on your mat for support.
  • Breathe deeply up to 10 counts.
  • Now stretch the other way, over your left bent leg and breathe deeply up to 10 counts.
  • Now repeat the process extending your left leg to the side.

AGAIN! Tip Toe Squat With Eagle Arms

I had really bad feet nine years ago as I was just getting into yoga. Today my feet feel fine!

  • Back to a Tip Toe Squat again.
  • Breathe deeply for 5-10 deep breaths.

11.) Butterfly Stretch

  • Sit down on your mat and place the soles of your feet together.
  • Pulling your feet in closer to your torso will give you a more challenging stretch.
  • Extending your feet forward will ease the difficulty.
  • Lift up with a big inhale while gently pressing your chest forward.
  • Exhale slowly folding forward.
  • Repeat 10 more times-then remain folded forward for another 10 counts.

 12.) Seated Spinal Twisting Prayer Pose

  • Place your right foot over your bent left knee.
  • Try to pull both feet towards your torso for a deeper stretch.
  • Now wrap your arms around your knee.
  • Press your palms together and breathe deeply up to ten counts.
  • Next, say a prayer if you like!
  • Switch legs and repeat!

Thanks for joining me!

Stay merry and bright!

xxoo

Penny

FISH POSE MINI CHALLENGE (boost your metabolism)

Posted on by pennyjoliver

I welcome you to the all inclusive” Fish Pose.” Practiced on a regular basis it can provide you with a host of heavenly benefits!

One of the most effective benefits of Fish Pose is that it can improve our thyroid function. Our thyroid gland is responsible for the health and function of our metabolism. Our metabolism is responsible for converting food to energy which affects every cell in our body.  Practiced regularly, this pose can also boost oxygen and blood flow to our lungs, improving overall circulation. It can also help to fight respiratory ailments while increasing our lung capacity.

Why not dim the lights and try Fish Pose before bed with deep breathing?  It may aid you in a restful night’s sleep!

To begin, sit with your legs extended in front of you.

Place your hands on your mat behind you with your fingers tucked under or at your sides.

Lower your elbows to your mat and lean backward.

Align your shoulders with your elbows.

Gently drop your head back as far as it feels comfortable with the aim of touching the crown of your head to your mat.

Keep your chest lifted and open-imagine a string pulling it up.

Keep your throat soft and ensure that your head is comfortable.

Breathe deeply for 5-10 counts.

Slowly and gently come out of it.

Repeat the process a few more times.

When you have completed Fish Pose a few times lie down and relax to absorb all the wonderful benefits of this amazing pose.

Fish Pose will also strengthen your upper back, neck, and spine, and it can relieve tension in your neck and shoulders too. You may also experience a throat, chest, ab, hip, and neck stretch. It is also said that if you perform this pose in water, you will be able to float like a fish!

Thanks for joining me…

may peace always be with you!

xxoo

Penny!

 

BALANCE AND STABILITY YOGA CHALLENGE

Posted on by pennyjoliver

I know your health and your time is important to you. That’s why each of our Halleluyah yoga workouts are short and have purpose. Today, the purpose is building strong legs, hip, knees, ankles, feet, wrists, abs, core, and more. This will ultimately lead to improved balance and stability. Stability at any age is important yet as we grow older it becomes vital. Start this workout by practicing all eight positions with your right leg forward. Then switch to your left leg. Holding theses positions with deep breathing boosts our heart rate helping us to burn more calories, providing us quicker results!

For more of a challenge, step out farther in the warrior positions below and hold each position for a longer count. Completing this sequence 2 or 3 times on each leg will increase the difficulty as well.

For less of a challenge, step in or lower to your back knee in the warrior positions. You may also hold each position for a shorter time and use a chair or wall to help support you. This yoga workout was designed to meet you where your fitness level is and to offer instructions to help you progress.

This is your time to do something good for you! Before we begin I ask that you sit down and take a few slow deep breaths to clear your head of the cares and worries of the day. Replace those cares with belief that YOU can do anything! Each of us could never even imagine what we could do if we had the faith to try. God left us stories of real men and women of the Bible to help us believe and to have faith. Take Peter. He could have stayed on the boat and never walked on water but He did! (Matthew 14:29). How about the little boy who gave up his lunch to Jesus. Jesus turned his little basket of five small loaves and two fish into a fast food feast that fed over 5,000 people! (John 6:1-14). And the list goes on and on…

…for nothing is impossible with God.

Luke 1:37

 

When you are ready grab a mat and some water and let’s yoga on!

 

1.) Mountain Pose Stretch

into 

2.) Praying Squat Pose

  • Stand with your feet at hip width.
  • Inhale deeply as you extend your arms overhead.
  • Exhale deeply, lowering your arms while pressing your palms together in a prayer position.
  • Bend your knees into a Squat Pose like the second picture.
  • Slightly turn out your toes.
  • Pressing your palms together while in a squat position will keep your back straight while opening up your hips.
  • Repeat the process from Mountain Pose Stretch to Praying Squat Pose 5-10 times, increasing the count as you grow stronger!

3.) Mountain Pose Reverse Prayer

  • Start with feet at hip width.
  • Stretch your arms behind you and place your hands on your hips.
  • Try to touch your fingertips behind you, with your pinkie fingers closest to your back.
  • Raise your palms up your back while continuing to press your finger tips together. Eventually, pressing both your palms together behind you.
  • Go as far up your back as is comfortable.
  • Once you arrive at your perfect place, breathe deeply for up to 10 counts.

4.) Reverse Prayer Tree Pose

  • Begin by placing your left foot on your right ankle.
  • If you feel comfortable, lift that foot up your leg to your inner thigh. Use your hands to help!
  • Breathe deeply while balancing for 5-10 deep breaths.
  • You may still do a Tree Pose with your foot anywhere on your leg.
  • You may also do a Tree Pose with your hands on your hips, or your palms pressed together in front of you.

5.) Warrior I Pose 

  • With your feet hip width apart, step out 2-3 feet forward.
  • The longer the step, the more challenging the pose.
  • Try keep your hips facing forward.
  • Do not let your forward knee extend beyond your toes.
  • Slightly let your back toes point forward.
  • Extend your arms out from your sides, and up over your head.
  • Sink your hips and keep your back leg straight.
  • Clasp your fingers together, letting your index finger point to the sky.
  • Breathe deeply for 10 deep breaths.

6.) Eagle Warrior I Pose

  • Maintain the same leg position as Warrior I Pose.
  • Bend your arms in front of you.
  • Take your right arm and move it under your left arm. When you see your right hand let it swirl up your left arm like a snakes. It both hands meet try to clasp them. If not stay where you are.
  • Lean back while lifting your elbows and look up.
  • Breathe deeply for 5-10 deep breaths.
  • Do the best you can with the arm position. Practice does help. You may also raise your arms like number five, Warrior Pose I.

7.) Humble Warrior I Pose

  • Maintain the same leg position as Eagle Warrior I Pose.
  • Place both hands behind your back.
  • Clasp your fingers. Lift your arms up behind you. Look to the sky with a big, slow inhale.
  • With a big, slow exhale bow forward over your knee while lifting your arms up behind you.
  • Repeat the process 5-10 times, inhaling deeply while stretching back, and exhaling deeply while bowing forward.

8.) Supported Warrior III Pose

  • Maintain the same Humble Warrior I Position.
  • On your last bow, release both hands to your mat.
  • Lift your back left leg directly behind you, maintaining the position of both hips. Even a slight lift will do!
  • Inhale while lifting your leg and exhale while lowering your leg. Repeat this for 5-10 deep and slow inhales and exhales!

  • Next, hold your leg up with the support of your hands on your mat. Breathe deeply for 5-10 long deep inhales and exhales. You can always use a chair for support. Even an inch is a great way to start!

  • As you progress you may be able to lift your hands off the floor and even clasp your palms up behind you! Oh and don’t forget to breathe!
  • Once you have completed this yoga sequence with your right leg forward, it is now time to start from the beginning with your left leg forward!
  • For best results, practice this yoga sequence at least three times a week.

There are many arm and hand positions that you can do in a Warrior III Pose, as well as any yoga position. You will find your favorite ones as you progress in your practice.

Thanks for working out with me. Until next time, may you believe anything is possible with God and fly high in yoga and your own life!

God Bless!

xxoo

Penny

xxoo

Penny

TREE POSE MINI YOGA CHALLENGE (improve balance, focus & brain power)

Posted on by pennyjoliver

Soon the trees will be arrayed in their gorgeous fall wardrobe! As diverse as their many colors, I love the way yoga poses heal and help us. Take the simple and basic Tree Pose. Studies have shown that the practice of Tree Pose improves balance and coordination, helping us to build a firm foundation so we won’t fall over so easily in life. Tree Pose also boosts brain power. The nerve endings in our feet communicate with our brains to create new neural pathways that establish stability on one leg – much like a tree, in fact!

Tree Pose

Spread your toes wide on your right leg.

Focus on an object directly in front of you for.

With both of your hips facing forward, place your left leg on the ankle of your right leg. If possible slide it to your inner thigh.

Keep your shoulders pressed down, with your palms pressed together in front of you. Lift them up over your head if your feeling balanced.

Breathe deeply in Tree Pose for 10 long inhales and exhales.

Repeat the process while balancing on your left leg.

It’s okay to sway, and even fall. Just get back up and try again. Your building strength, balance and coordination with every moment that your standing on one leg.

Thanks for practicing Tree Pose with me! May you find the beauty of the trees this fall to be spectacular! See you next month 🙂

 

 

TREE POSE MINI YOGA CHALLENGE (be rooted and grounded in love)

Posted on by pennyjoliver

Hi Friends!

I introduce you to the simple but physically challenging Tree Pose. It’s a strength building whole body pose helping us to build a firm foundation so we won’t fall over so easily in life. It greatly improves our sense of balance and coordination and remind us to keep calm, focus, breathe, and let it all go. Then we can stand tall and grounded with ease and grace for all situations in life.

 

1.) To remain stable, focus on an  object in front of you; this will provide stability.

2.) Place your left foot on your ankle. Try to gently slide your foot up higher up your leg each time you do the pose.

3.) Let your bent leg feel like a tree branch, extending out from your foot, ankle, knee and hip.

4.) Use your feet to sustain you, working all the tiny, muscles, ligaments and tendons in your feet. It’s okay to sway a little bit and even to fall. Just get back up and try again!

5.) You may place your hands on your hips the first time you do the pose. Gradually, the goal is to press your palms together in front of you, and then eventually place your hands over your head.

6.) Slow down to “tree speed”. Breathe deeply for 1-3 minutes in this pose and get refreshed.

7.) Now do Tree Pose with your right foot.

A tree a day may keep the doctor at bay!

Studies have shown that the practice of Tree Pose has positive benefits in overall balance and coordination. One 2012 study published in The Journal of Evidence-Based Complementary and Alternative Medicine looked at the health benefits of Tree Pose in seniors. They found that, even though Tree Pose is simple, it places demands on the body that can lead to improved strength and balance thus reducing falls and accidents.

Our feet contain 72,000 nerve endings which communicate with our brain giving it feedback about our body’s positioning and alignment. Standing in a Tree Pose encourages our brain to work harder finding new pathways to keep us stable and balanced on one leg.

Take the lesson of Tree Pose off the mat and into our lives we find that for true stability, balance, strength and peace, it is wise to allow love to guide us,

Living your life life rooted and grounded in the love of God.( Ephesians 3:14-21)

I hope you enjoyed acting like a tree for a few moments with me. Remember to stand tall and let love guide you where ever you may go!

 

 

WARRIOR II POSE MINI CHALLENGE (unleash your inner warrior while building outer strength)

Posted on by pennyjoliver

Hold your head high and confidently, unleashing your inner warrior as you stand in Warrior II Pose!

1.) Spread your feet approximately three to four feet apart, keeping them on the same line.

2.) Press down in all four corners of your feet, pushing into the outer edge of your back foot for stability.

3.) Keep pressing your extended arms back for a deeper stretch while extending your arms out to the sides.

4.) Gaze over your your middle finger with both palms facing down.

5.) Stand strong and breathe deeply for 10 deep breaths as you celebrate the power of the warrior!

6.) Step your back leg in for more support.

Step into Warrior II Pose. Build inner and outer strength while developing balance and stability. Cultivate grace and ease while building stamina and concentration. Stretch and strengthen your hips, legs, arms, chest, back, and feet while energizing your tired limbs. Stimulate your abdominal organs too all while improving your circulation and respiration.

Remember that God says you are MORE than a conqueror. ( Romans 8:37) Go forth and be all that He created you to be…strong, mighty, and victorious! For the Lord is with you like a “Mighty Warrior.” (Jeremiah 20:11.)

keep calm and conqueror on!

thanks for joining me and may love guide you where you may go…

 

YOGA CHALLENGE FOR BEING PRESENT (balance and stability postures for focus)

Posted on by pennyjoliver

Join me and let’s take a stand to improve our balance, stability and strength. The price of balance is constant attention or in the language of yoga. “being present.” When we focus on the task at hand, our extraneous thoughts will dissolve. Such focus instills a deep sense of calm as we exist in the here and now. Meanwhile, our entire body will be working to hold us up from the bottom of our feet to deep inside our brains. Don’t worry if you wobble or fall over, everyone does. The key is total focus, continuous breathing, a positive outlook and a,” I can do this mindset! If you practice this sequence weekly and regularly, soon balancing on one foot, will be as steady as a flamingo!

Here are a few tips to help you get started:

  • You may find that keeping your eyes fixed upon an object in front of you will help you stay focused.
  • You can use a wall or a chair for support.
  • You can bend both knees before lifting one leg
  • Keeping your knee bent will also make it easier.
  • You can put extra weight on the outer edge of your standing foot.
  • You can spread your toes and the ball of your standing foot to enhance equilibrium.
  • You can use your arms to balance and help stabilize your body like a tight rope walker.
  • To increase your strength in each pose, try holding each pose for long periods of time and repeat a few times.
  • Taking what you learn in a yoga class off the mat and into your life is what yoga is all about. Add words of wisdom from our Creator and we have a recipe for lasting peace. For God says, don’t dwell on the past. (Isaiah, 43:18-19.) Don’t worry about the future.( Matthew 6:34.) To find soul strength and stability just believe, “The steadfast love of the Lord never ceases.” Lamentations 3:22.

1.) Star Stretch

  • Extend your legs to your sides to a place that is comfortable for you.
  • With a big inhale, extend your arms out to the sides, letting them meet overhead.
  • Go slow as you breathe deeply 3-5 more times, inhaling as you extend up and exhaling as you lower your arms.
  • On your last exhale, when your arms are extended but at your sides, gently twist and fold over your right leg. Breathe deeply for 3 counts, then come up.
  • Repeat the exercise, twisting over your left leg for 3 deep breaths.
  • Twist over each leg a total of 3-5 times each breath.

 

2.) Triangle Stretch

  • Pivot your right toes to face your right side.
  • Slightly turn your back toes in.
  • Keep your heels on the same line if possible.
  • Your legs should be straight, but you may bend them for more support.
  • The distance between your legs should about two and a half feet.
  • If you feel wobbly, find the position where you feel more balanced. The perfect place for you IS the perfect place to start the Triangle Stretch.
  • Stretch over your forward right leg with 5 deep breaths.
  • Use a table, chair, or wall for support if necessary.

3.) Warrior III

  • Stay in Triangle Stretch if you are just starting yoga.
  • If you can, lift your back leg off the floor. Even one inch is a great starting place!
  • Make sure that both your hips are squared forward.
  • Press your palms together. Hold and breathe 5 deep breaths.
  • Use a chair, table or a wall for support if necessary.

4.) Warrior II Variation

  • Lower your back leg while bending your forward knee.
  • Don’t allow your knee to extend beyond your toes.
  • The toes of your back leg should turn in slightly.
  • Try to get both your hip bones to look forward.
  • Extend your arms out to your sides.
  • Breathe deeply for 10 counts.
  • Lift your forward heel and give your foot a workout!
  • Step your back leg if you need more support.

5.) Strong Peaceful Warrior

  • Remain in Warrior II Pose.
  • Make tight fists.
  • Bring your left elbow back as far as you can.
  • Extend your right arm up and back. Follow it with your eyes.
  • Gazing upward, hold this position for 5-10 deep breaths.

6.) Warrior I Knee Dips

  • Put your right leg forward; put your back heel up off the ground.
  • Both sets of your toes should face to your right side.
  • Clasp your fingers together, with index fingers pointing upward.
  • Inhale deeply, then exhale slowly, lowering or dipping your back leg to your mat.
  • Inhale as you come up; exhale as you lower for a total of 10 dips.
  • Step in for more support and do a quick dip if you can’t do the full dip.
  • Step your back leg out, arch your back, and go real slow with many repetitions for more of a challenge.

7.) Up Dog/Down Dog

  • For Down Dog, start on all fours. Put your hands below your shoulders, with your knees directly below your hips.
  • Slowly press into your hands while lifting your sitting bones up.
  • Keep your gaze on your knees.
  • You may come down and breathe deeply on all fours if the above is too difficult.
  • Walk your legs back, allowing your heels to touch your mat. Bend each leg and breath here for a few counts.
  • For Upward Dog, slowly lower your sitting bones while lifting your chin up.
  • Try not to let your shoulders and neck sag into one another. Lift your chin and push your shoulders down. Press through the palms of your hands. Keep your arms directly below your hands.
  • Move into Up Dog again. Repeat both exercises 3-5 times.

8.) Down Dog Side to Side

  • From Down Dog, squeeze your sitting bones.
  • Twist from side to side, with legs clasped together, for 10 counts.

9.) Elbow Leg Lifts

  • Start on all fours. with your hands directly below your shoulders and your knees directly below your hips.
  • Lower to your elbows if you can!
  • Lift and lower your left leg 10-20 times.
  • Repeat with your right leg.
  • Even a lift of 1 inch is a fantastic place to start!

10.) Three Legged Dog Into Half Moon Pose

  • Straighten your right leg.
  • Extend your left leg up behind you.
  • Use a chair, table or wall for support.
  • Walk your right hand about one foot beyond your toes.
  • If you can, open your left hand and lift it up.
  • Your arms should extend directly out from your shoulders.
  • Breathe deeply for 10 counts.

11.) Half Moon Stretch

  • From your Half Moon Pose, grab your foot (if you can; this is difficult).
  • Stretch and breathe here for 10 counts.
  • You may always use support if needed.
  • Raise your leg just a bit each time when you first start doing this. Over time, you will notice yourself getting stronger and more flexible over time.

12.) Extended Side Angle

  • Lower your back leg while bending your forward leg.
  • Extend over your forward knee.
  • Breathe deeply for 10 deep breaths.
  • Step your back leg in for more support.

13.) Forward Bending Stretch

  • Shake out your legs
  • With feet hip distance apart stretch arms up over your head with a deep slow breath.
  • Lace your fingers together.
  • Exhale, slowly lowering your arms out in front of you.
  • Breathe in again and stretch up and lower again for 5-10 deep breaths.

14.) Tree Pose

  • Spread your toes wide while placing your right foot on your mat.
  • Place your left foot on your ankle.
  • Raise your arms and press your palms together. If this is too difficult, place your hands on your hips instead.
  • If you can, raise your left foot up your leg. Resting it on your inner thigh as high as you can.
  • Breathe deeply for 5-10 counts.

15.) Hand to Toe Forward Stretch

  • With your left hand, hold your left foot.
  • Stretch your leg out in front of you.
  • Place your right hand on your hip.
  • Breathe deeply for 5-10 counts.
  • Place your hands on your hips and lift your leg forward and breathe.
  • Keep your knees bent, or use a wall for support.

16.) Hand to Toe Side Stretch

  • Slowly move your leg from the previous position, and out to the side.
  • Place your right hand on your hip.
  • Breathe deeply for 5-10 counts.
  • Use a wall for support – this is supremely difficult, so don’t expect to get it on a first try. Practice!

17.) Repeat all 16 exercise on your other side.

  • Your left leg will be forward this time and you will balance on your left leg.
  • You may find each leg will be different, but that’s natural.

 

 

Thanks for taking a stand with me. Go forth in strength, balance, and stability!

May peace always be with you!

ROCK YOUR YOGA

Posted on by pennyjoliver

Mats work pretty good. But doing yoga on the rock is definitely a “higher experience!”

Looking at this picture compels me to sing in my head, “On Christ The Solid Rock I Stand!” I was curious who wrote this song so I looked it up. To my surprise, these beautiful lyrics were penned over 150 years ago by Pastor Edward Mole.

My hope is built on nothing less

Than Jesus Blood and righteousness;

I dare not trust the sweetest frame,

But wholly lean on Jesus’ name.

On Christ the solid Rock, I stand;

All other ground is sinking sand.

All other ground is sinking sand.

It’s based on Matthew 7:24

Everyone who hears these words of mine and does them will be like a wise man who built his house on a Rock.

I’m into higher experiences…how bout you?

Thanks for reading…

Love, blessings and higher experiences to you!

 

 

THE PRAYING HALF MOON

Posted on by pennyjoliver

A simple yoga pose can often lead us to incredible discoveries about ourselves. The Praying Half Moon Pose is no exception.  It looks me in the eye and says, “let go!” My body is always ready, but my mind gets in the way!

You know that deep silent part of you, the one no one knows exists with in you, the one that knows you were meant for more? That deep voice inside is hidden, and therefore quite easy to keep contained deep inside. But isn’t that what faith is all about? Leting that voice rise with in us, speak, and then act upon it?

Hebrews 11:1 tell us,

Faith is the confidence of things hoped for, the evidence of things not seen.

So essentially, looking around here at things on earth keeps me bound to things I can see. Faith, which I cannot see, frees me from the things of the earth.  Listening to the unseen voice moves me from bounded to limitless! And then the story of Peter walking on the water comes to mind,

Lord, if it’s you, “Peter replied, “tell me to come to you on the water.” Come, “he said.” Then Peter got down out of the boat, walked on water and came towards Jesus. But when he saw the wind he was afraid and, beginning to sink, cried out,” Lord save me!” Then Jesus reached out His hand and caught him. “you of little faith, “He said,” why did you doubt?”

Matthew 14: 28-31

Poor Peter. There he was feeling fine and divine until he looked around. One would think that Peter, being a disciple which experienced Jesus’ miracles and teachings, should have known he could walk on water if Jesus told him that he could. Instead, the story tell us Peter looked at what he could see – the storm. Then Peter, constrained by his thoughts, was bound to the earth and down he went.

Being in control and relying on what we can see, and avoiding risk, prevents us from true fulfillment. Perhaps even adventures beyond our wildest imaginations could happen if we simply let go of the shore. It’s no denying that Yoga poses can be pretty amazing to do and to see…

…but the most beautiful aspect of  life as in a yoga pose is …the letting go!

keep calm, let go, and yoga on

xxoo

Try Praying Half Moon Pose. Use a sturdy chair at first to build leg strength. Then raise a leg, hop out of the boat and walk on water in your own life!

YOU ARE LOVED MINI YOGA CHALLENGE

Posted on by pennyjoliver

It’s called, “Fierce Pose” in Sanskrit, “Chair Pose” in English and “Squatting” in Body Building. This pose gets its name because it’s based on where and how we perform it. Isn’t that kind of like love? We love one other based on “something” like emotions, feelings or desires.

Fortunately for us God is Love and the Creator of love. He loves with a pure and holy love that surpasses all human comprehension. Not only has He always loved each of us unconditionally, He also extends His love for each of us for all of eternity!

Give yourself a daily dose of Fierce Pose and based on nothing you can do or not do, be loved today, tomorrow and for all eternity!

God says,

I have loved you with an everlasting love.

Jeremiah 31:3

 

Don’t be afraid of it’s name. Fierce Pose is an approachable full body pose that builds leg strength, stabilizes your core, improves lung capacity, stretches your shoulders and opens your heart and back. Breathing deeply while holding this pose will help you enjoy its invigorating qualities. Below are four variations of a Fierce Pose. Enjoy the health benefits and know you are loved, as you practice this short but powerful yoga sequence!

1.) Fierce Pose

Stand tall with your feet together, back straight, shoulders pressed down, neck long, and face relaxed. With a deep inhale, slowly sit back like you are sitting on a chair. Lead with your sitting bones and raise your arms. Do not let your knees extend beyond your toes. Hold this position for 10-30 seconds while breathing deeply. Repeat this 5 times.

For an easier version, sit back just a little. Spread your feet apart for even more support.

2.) Praying Fierce Pose

Come back to a standing position. Sit back into Fierce Pose with a deep breath. This time, pressing your palms together in prayer position. Hold for another 10-30 seconds while breathing deeply. Extend your prayer pose to the floor by lowering your head and straightening your legs. Go to a standing position, then repeat the process 3 times more.

 


3.) Praying Fierce Pose Twist

Go to standing position – then, inhale and exhale, twisting to the right. The inhale lifts you up and provides room to twist, and the exhale lets you twist deeper. Your left elbow should extend beyond your right thigh. Press your palms together while trying to look up! Hold the position and breathe deeply for a few seconds, then repeat on your other side.

4.) One Legged Flying Fierce Pose 

Stand tall. Place your left leg over your right thigh, inhaling deeply. Exhale, lean back, and lift your arms back behind you. A longer exhale allows for a deeper stretch. Hold the position for 10-30 breaths. Repeat with your left leg on the ground.

…always remember that somebody loves you at this moment and every moment in the future. No conditions necessary!

xxoo

<3