A BEGINNER YOGA CHALLENGE ( gentle yoga to help you begin a yoga practice at home)

Posted on December 31September 28 by pennyjoliver

This gentle sequence will help you to take baby steps into the big, wide world of yoga. Even better it will help you to cultivate a yoga practice that you can do in the comfort of your own home. Halleluyah Yoga helps you customize your yoga practice with a library of pre-set-classes designed for all levels of fitness. We have everything from stretching, to strengthening, flexing to focus, balance and stability, stamina and more. Each class also delivers healthy yoga benefits backed up by science. With mini classes as short as five minutes and longer thirty-plus minutes, you can mix and match classes to fit your needs and your time frame. We also include in most classes a little encouragement and inspiration from the Bible for confidence, peace, strength, and well-being! This is Halleluyah Yoga.Yoga for everyBODY-beginners and beyond!

Before we get started take a moment to sit quietly to clear your mind of your daily cares and worries. Inhale and exhale deeply, focusing on these breaths for a few moments. This is a new year with new beginnings. Let us set an intention to let go of the past that tends to weigh us down and determine to start fresh, looking forward each and every new day. Let this yoga class remind us of God, the author of new beginnings, who does not look at you or I by what each of us has done or did not do in our lives but by what each of us could become.

For,”His mercies are new every morning!” Lamentations 3:23

1.) Cross-Legged Stretch

Sit cross-legged.
With a big inhale stretch your arms out to your sides and press your palms together in a praying posture over your head.
With a big exhale lower your praying palms to your heart.
Repeat with 10 deep inhales and exhales.

2.) Cross Legged Side Stretch

With a big inhale stretch your arms out to your sides and press your palms together over head.
With a big exhale stretch your right arm over your head and lean to the left side.
With a big inhale stretch your arms out to your sides then up over your head.
With a big exhale stretch your left arm up overhead and lean to your right side.
Repeat 5-10 times on each side.

3.) Cross Legged Stretch and Twist

Place your hands behind your head.
With a big inhale stretch your head back.
With a big exhale lower your hands and twist to your left side.
Repeat with hands behind your head with a big inhale and twisting to each side with a big exhale.
Repeat 5-10 times.
Exhaling deeply will help you to go deeper in the stretch.

4.) Seated Forward Bend

Stretch both legs out in front of you.
Inhale stretching your arms up from your sides.
Meet your palms, clasping them with your index finger pointing up and stretch up.
With a big exhale release the hold while folding over your legs.
Repeat 5-10 times.

5.) Seated Leg Stretch and Twist

Grab your right foot with both hands and stretch it out as best you can.
If possible hold your right foot with your left arm and open up your right arm.
Breathe deeply for 5 counts.
Now place your right foot over your left thigh or knee or any where on your leg.
Hold your knee and if you can, twist to your right side.
Breathe deeply for 10 counts.

6.) Cat/Cow Warm-up

Come to your hands and knees.
Place your knees directly below your hips.
Place your palms directly below your shoulders.
Inhale deeply rounding your back, pulling your belly in and lowering your head.
Exhale deeply letting your belly sink while lifting your head and stretching your chin up and back.
Repeat for 10 Cat/Cow warm-ups.

7.) Low Lunge Stretch

Step your right foot forward.
The longer your step the deeper your stretch.
Be sure to have your right foot directly below your right knee.
Breathe deeply for 5 counts.
Now, let your hips move backward as you bend over your forward right leg.
Use your hands for support.
Repeat lunging forward with a big inhale and then exhaling as you move backward.
Repeat 5-10 times.

8.) Low Lunge Stretch

Step forward into a lunge pose again- stay here and breathe deeply for 5-10 counts.
If possible, extend your arms out to your sides and up with a big inhale.
Repeat for 5 counts.

9.) Forward Bend

Please remember where you end up as you fold forward is your perfect place to do this pose.

Stand tall with your legs hip distance apart.
Inhale stretch your arms up from your sides.
Exhale, folding forward over your legs.
Repeat 5-10 times inhaling up and stretching and exhaling as you fold forward.

8.) Forward Bend into Chair Pose

With feet together lift your arms up as high as possible with a big inhale.
With a big exhale move your hips back.
Feel as though you are going to sit back on a chair, bending your knees and then holding this position for a moment.
Come back to a standing position.
Repeat 5 times trying to get a little lower each time.

Lay down on your back for a few moments inhaling and exhaling as deeply as you can to absorb all that healthy yoga goodness!

Try to repeat this yoga sequence three times a week for best results.

I sure hope you enjoyed this yoga class and are eager to step into the yoga world. I invite you to try all our yoga challenges to meet all your yoga at- home needs!

If you have any questions or concerns please message me on our Halleluyahyoga FaceBook Page.

xxoo

Penny

A YOGA BEGINNER CHALLENGE TO STRETCH AND RELEASE ( De-stress, be blessed and develop peace while moving and breathing)

Posted on August 8September 29 by pennyjoliver

This 10-15 minute yoga challenge will stretch and relax your entire body. Gentle yoga postures allow us to focus on our breath, letting go of tension in our body and minds while easing our body into movement and deeper stretching. Dedicate this practice to yourself and your well being. Relax, let go and, go with the flow…

Clear your head; sit cross-legged with your palms facing up on your knees. Inhale deeply, focusing on God’s love and peace for you. Exhale deeply; release all your cares, worries, fears, and doubts by giving them all to God. Focus on His magnificent promise:

You will keep in perfect peace those whose minds are steadfast, because they trust in you.

Isaiah 26:3

Remember to go slow as you ease into each position. Keep your inhales and exhales strong; exhale a few moments longer than your inhale. It will kick start your parasympathetic nervous system, helping you to relax even more.

When you are ready, let’s begin!

1.) Cross Legged Breathing Warm-up

Sit cross legged or in a comfortable pose.
Close your eyes.
Inhale deeply and exhale deeply for 10 counts.

Tip: Focus on your exhales!

2.) Cross Legged Twist

Inhale deeply.
Exhale deeply as you gently twist, looking behind you.
Repeat with each side 3 times for a total of 6 twists.

Tip:

Your exhales will give you more room to twist.
It’s beneficial to keep both sitting bones on your mat.
Hold each knee for a deeper twist.

3.) Cross-Legged Side Stretch

Inhale deeply, extending your arms out to your sides.
Let your palms meet over your head while holding your breath.
Exhale deeply, leaning and stretching to your right side.
Inhale deeply, extending your right arm over your left side.
Repeat this on each side 3-5 times.

Tip:

Go slow and sit up tall.
Try to really extend your arms out and over to each side.
Keep your hips facing forward.
Keep both sitting bones on your mat.

4.) Child’s Pose

On your hands and knees, sit back on your heels.
Stretch both arms out in front of you.
Breathe deeply for 10 deep inhales and exhales.

Tip:

Go slow and be gentle as you sit back.
Place your head on a pillow if you must.
Place a small pillow or rolled up towel between your sitting bones and heels will make it easier!

5.) Cat Pose

Place your hands directly below your shoulders.
Place your knees directly below your hips.
Your legs and shoulders should rest at hip width.
Spread yourfingers wide.
Now begin by inhaling deeply while pulling your belly in. Round your shoulders and tuck your chin.

Tip:

Make the inhale long as you move into Cat Pose.
Keep holding your breath. When you cannot hold the pose any longer, release with a big exhale into the next pose.

6.) Cow Pose

Cow Pose begins as you release from Cat Pose (i.e., the opposite of Cat Pose!)
Exhale slowly, lifting your chin and arching your back.
Hold the exhale in this position.
Slowly inhale back into Cat Pose.
Then slowly exhale, releasing into Cow Pose again.
Repeat inhaling into Cat Pose and then releasing and exhaling into Cow Pose 10 times.

Tip:

Both poses are usually done together to wake up the spine!

7.) Lunge Pose

Step through your arms with your left foot from Cat/Cow Pose.
Lift your hips up.
Tuck your toes.
Keep hands directly below your shoulders.
Breathe deeply for 5-10 counts.
Repeat on the other leg for 5-10 counts.

Tip:

Lower your back knee to make it easier.

8.) Lunge Twist

Lift your left arm up from your left foot forward Lunge Pose.
Breathe deeply 3-5 times.
Repeat with your right leg forward.

Tip:

You may place the arm that should be raised on your forward leg’s thigh to reduce the difficulty.

9.) Child’s Pose

Return to Child’s Pose (#4).
Breathe deeply for 5-10 long deep breaths.

9.) Bridge Pose

Lay on your back.
Bring your feet up.
Place your feet directly below knees.
Your legs should be hip width apart.
Your arms can be by your sides or between your feet.
Inhale deeply, raising your hips up.
Exhale deeply as you lower your hips down.
Repeat 5-10 times.
Hold your hips up while keeping a steady breath for 10 counts.

Tip:

Do what you can; even lifting your hips a little bit is a good start.
You will get stronger every time you practice.
For best results, try to practice this class 2-3 times per week.

I hope you enjoyed this class and I thank you for sweating with me!

YOGA FOR PRAISING GOD FOR BEGINNER’S AND BEYOND CHALLENGE

Posted on December 9September 17 by pennyjoliver

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

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

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

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

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

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

1.) SEATED SIDE STRETCH

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

2.) RISING KNEE/ARMS CLASPED

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

3.) BENDED KNEE TWIST

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

4.) PRAYER POSE/STANDING SIDE TWIST

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

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

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

6.) STAR POSE ARMS EXTENDED INTO WARRIOR II

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

7.) LUNGE POSE/ LUNGE WITH KNEE ON MAT

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

8.) CHAIR POSE/CHAIR POSE TWIST

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

9.) KNEE HUG

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

10.) BEGINNER’S TREE POSE

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

Praise God and Yoga on!

HALLELUYAH!