body

STRETCH IN YOUR CHAIR YOGA CHALLENGE

Posted on by pennyjoliver

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

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

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

 

1.) Knee to Chest

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

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

2.) Leg Stretch

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

3.) Sit Cross Legged

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

4.) Cross Leg Twist

A terrific hip, lower back and core strengthener!

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

5.) Seated Pigeon Pose

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

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

6.) Pigeon Twist

Yes! In Yoga, birds can twist too!

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

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

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

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

7 .) Seated Chair Stretch and Forward Fold

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

 

8.) Forward Bending Chair Twist

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

 

 9.) Seated Chair Stretch with a Praying Twist

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

 

10.) Seated Chair Cobra Pose

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

a

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

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

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

keep calm and yoga on!

xxoo

penny

ALTERNATE NOSTRIL BREATHING FOR ANXIETY & STRESS

Posted on by pennyjoliver

Hello Friends and welcome to “Yoga with Penny!”

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

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

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

To begin:

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

Take your right thumb and seal your right nostril.

Inhale deeply through your left nostril for 4 counts.

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

Release your right thumb with an exhale of 4 counts.

Inhale deeply through your right nostril for 4 counts.

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

Release your ring finger and exhale for 4 counts.

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

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

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

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

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

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

keep calm and yoga on!

xxoo

Penny!

 

 

 

 

WRIST HAND AND ARM MINI YOGA CHALLENGE

Posted on by pennyjoliver

Hi and welcome to this Wrist, Hand and Arm, Mini Yoga Challenge!

As we grow older, every decade we live we loose 3-5% muscle mass. Most men will loose 30% over their life time. What can we do to maintain or prevent muscle loss? Exercise of course. While all exercise is great, studies show that yoga is a very beneficial in not only building and maintaining muscle mass but reducing the effects of stress from every day living as well as aging. Since stress is linked to the six leading causes of death, yoga can be a terrific anti-aging elixir in maintaining our muscles for life and for aging well!

Begin by sitting quietly and take a few deep breaths. Inhale peace and release your cares worries fears and doubts in your exhales. Stay as long as you wish. This is your time to be good to yourself. You deserve a few moments of self love! How else will you love your neighbor as yourself, if you first don’t love yourself?

Relax and let go. You know that God has got your back! What else is there to worry about?

If God is for us…who can be against us? Romans 8:31

1.) Cat/Cow Stretch

  • Start with your palms directly below shoulders and knees directly below hips.
  • Slowly tuck your chin and round your back while inhaling pulling your stomach in.
  • Then
  • Slowly look up arching your back and letting your stomach sink as you slowly exhale.
  • Repeat the Cat with a deep inhale and then the Cow with a deep exhale for 10 counts each position.

2.) Wrist Stretch One

  • Pick up your hands and face your fingers to the sides.
  • Move around a bit stretching both wrists.

3.) Wrist Stretch 2

  • Place your fingers so they look at your knees.
  • Move around a bit and stretch them.

4.) Wrist Stretch 3

  • Make fists and position your fingers so you could look at them.
  • Press lightly until you feel a stretch.
  • Hold the stretch for a bit.

5.) Tiger Stretch

  • Position your body so that hands are below your shoulders and your knees are below your hips.
  • Spread your palms wide.
  • Gently lift your right leg up behind you.
  • Try to keep both your hips equally facing forward.
  • Lower and lift your leg 5-10 times.
  • Now switch legs.

6.) Plank

  • Start with both your knees on the mat.
  • Try curling your toes under and lift your hips.
  • Breathe deeply for 10 counts to a minute.
  • Stay on your knees if it feels too challenging and breathe deeply here for 10 counts up to a minute.
  • Ensure your palms are spread wide and directly below your shoulders.

7.) Running Planks

  • Try this when you can hold a Plank for a few breaths.
  • Simply bring a knee to your chest then alternate legs like you are running.
  • If you can, challenge yourself and do 10 or more each leg.

8.) Downward Dog

  • Start with your hands directly below your shoulders and knees directly below your hips.
  • Curl your toes under and then lift your hips.
  • Lower and lift your hips a few times.
  • Practice regularly and you will be building strong arms, shoulders, wrists and back.
  • If you find you cannot lift your hips right away simply keep trying a little bit everyday and soon one day, it may happen!

9.) Table Top Pose

  • Sit with your knees bent and feet on your mat.
  • Position your hands behind your hips.
  • Gently lift your hips.
  • Ensure your hands are directly below your shoulders.
  • Arch your head back.
  • Inhale as you lift and exhale as you lower a few times.
  • Then hold and breathe for 10 deep breaths.
  • If you find Table Top to be challenging at first, simply continue to lift and lower your hips because you are still building arm strength even with the tiniest lift!

10.) Tricep Dips

  • Once you can hold a Table Top position, simply lower and lift your hips, bending your elbows as you lower and then straightening them as you come up!
  • Shoot for 10-20 repetitions but…2 or 3 to start out as well as being able to do 50 reps is awesome!

11.) Body Hug

  • Lie on your mat, bring your knees in, wrap your arms around your knees and give your body a great big hug!

I hope you enjoyed giving your body the gift of yoga!

keep calm and yoga on!

xxoo penny

 

MINI ENERGIZING YOGA CHALLENGE

Posted on by pennyjoliver

Hi friends! I invite you to stretch with me in this energizing mini yoga challenge. Pull up a chair, grab a towel or pillow and you can begin right where you are!

This mini challenge will energize, yet relax you with the heart and lung stretching and strengthening. Breathing deeply through out each exercise supplies your cells with fresh oxygen which transforms into energy. Of course, any yoga position that involves our backs is wise to take it slow and gently. You will find that this yoga challenge starts slow and progresses with you!

Below are simpler yoga exercises to begin with, which then progresses into more challenging positions. Start and see where they each one takes you!

 

1.) Sitting on Legs

  • Sit on your legs then close your eyes.
  • Take a moment to inhale and exhale as deeply as you can up to 10 counts.
  • Flood your body and every cell with deep energizing life giving breaths.
  • It’s the perfect opportunity to release your cares, worries, fears and doubts to the One that is willing and can handle them.
  • Stay in this position as long as you like.

2.) Cat Stretch 

  • Lean forward, arms out in front of you onto both your wrists and knees.
  • Ensure your shoulders are directly above your palms.
  • Ensure your hips are directly above your knees.
  • With a deep breath drop your chin, round your shoulders and pull your navel in as much as you are able.
  • Onto your Cow Stretch below.

3.) Cow Stretch

  • From your Cat Stretch, lower your stomach and arch your back by lifting your chin.
  • Continue stretching your chin up.
  • Repeat the Cat Stretch with a big inhale then repeat the Cow Stretch with a big exhale.
  • Continue for 10-20 Cat into Cow Stretches.

4.) Knee to Child Pose Stretch 

  • Come up onto your knees.
  • Place your hands on your hips or behind your back.
  • If possible, interlock your fingers behind your back, lift your chin and lift your hands up behind you with a big inhale.
  • With a big exhale round your shoulders forward and slowly lean forward onto your mat.
  • Use your hands to help lower your body or place a pillow there for support.
  • If possible, continue stretching your hands up as high as they will go while your head rests on your pillow or your mat.
  • Continue this exercise with the deep breaths for 5-10 counts going up and down on your knees.

5.) Half Camel Stretch 

  • Come to your knees.
  • Ensure your knees are hip width.
  • Place a chair before you for more support to hold onto.
  • Curl your toes under for more support.
  • Place both hands on your chair for support.
  • If you are able, lift both arms up, leaning back slightly.
  • Stay which ever position that is comfortable and breath deeply up to 10 counts.
  • If possible lower a hand back behind you. Place it on your heel if you can.
  • Now breathe deeply up to 10 counts if you can.
  • Be gentle with yourself and move slowly while coming out of this stretch.


6.) Full Camel Stretch

  • Approach this Stretch once you have completed the Half Camel Stretch with no problems or discomfort.
  • Use the chair in front of you for support to feel if you are ready to lean back onto your heels.
  • If you feel ready, slowly place one hand and then the other.
  • If possible, breathe deeply for 3-5 breaths and up to 10 deep breaths if your feeling good stretching back.

7.) Child’s Pose Stretch

  • Once you come up from your Camel Stretch round forward onto the mat or your pillow.
  • Rest your hands stretched out in front of you.
  • Breathe deeply for 10 long counts.

8.) Seated Forward Bending Stretch

  • Bending forward compliments the Camel arching so it is wise to end this mini challenge this way!
  • Sit with your legs stretched out in front of you.
  • Lean forward where you feel a good stretch with no discomfort.
  • Breathe deeply for 10 counts.

Lay back on your mat absorbing all that healthy yoga goodness you infused into your body!

keep calm and yoga on!

Praise God Do Yoga!

Posted on by pennyjoliver

What better way to start our day than praising, praying, moving, stretching, breathing and focusing on what is really important. This mini-yoga challenge will do it all and more… including less challenging and more challenging ways to get our yoga praise on!

Perhaps, you don’t know where to start …start in the Psalms!

The Psalms is know as the Book of Praises for the Book records more verses of praise than any other book of the Bible and in almost every Psalm there is at least one note of praise. Since God tells us to give Him thanks in everything, ( 1 Thessalonians 5:18 ) it can be only fitting that not only our praise but our thanks to God is also a form of worship as well. In fact everything we do can become an act of worship not just yoga. The choice is up to us.

So whether you eat or drink or whatever you do, do it all for the glory of God! 1 Corinthians 10:30

It’s amazing that when we take the time to praise Him we are automatically blessed back in ways that will astound us, just read a few Psalms! Below are a few good reasons to praise God.

To praise God is to put our focus on Him and not our problems, worries, care, and doubts. Which then shrinks our perspective on all our earthly concerns and magnifies the greatness of God’s power in overcoming them. This helps us to trust God more and grow our faith.

To praise God is to seriously humble ourselves. When we acknowledge that we are not strong enough and cannot do it alone, our pride and ego is eliminated and we gain a healthy self-image based on God’s view of us. This also may strengthen us  against temptation.

To praise God is also to reveal our devotion to Him. When He has first priority in our life, we easily honor, worship and thank Him for everything. Gratitude then becomes a habit and a response to the little and all the big things that pop into our lives.

To praise God is to be blessed with almost instant joy! For discouragement, anxiety, depression, down in the dumps kind of emotions cannot thrive in a heart full of joy! However, we are not talking about earthly joy, but heavenly joy!

  • Please take a moment to breathe deeply before you begin. Concentrate on your breath to ease your tensions and your stress. When you feel ready simply begin.

 

A Forward Bend with our fingers interlocked opens up our heart and chest area. An open heart is ready and able to receive the love of God!

…above all fear the Lord and worship Him faithfully with all your heart. (1 Samuel 12:24)

1.) Forward Bending Stretch

  • Stand hip width.
  • Place your hands on your hips, back, or interlock your fingers behind your back.
  • With a big inhale lift your hands behind you and look to Heaven.
  • With a big exhale bow forward in gratitude.
  • Repeat the process 5-10 times.

 

Sitting back in your invisible chair is like faith!

…faith is being certain of what we do not see. (Hebrew’s 11:1)

2.) Chair Pose/Twist

  • Place your feet hip width apart for more support or together for more of a challenge.
  • With a big inhale slowly extend your arms to the sides and sweep them up to Heaven.
  • With a big exhale slowly bend your knees sitting back into your invisible chair.
  • Keep your knees behind your feet for safety.
  • Hold your Chair Pose for 5-10 deep breaths.
  • Then, stand up bringing your hands together in a praying position at your heart.
  • Inhale deeply.
  • Then exhale as you sit back in your chair.
  • Inhale again and then exhale while placing your left elbow over your right thigh or knee.
  • Stand up and then repeat the process with right elbow over left knee or thigh.
  • (Try to remember to inhale in the middle then exhale and twist. This will give you more twisting room.)

 

Star Pose into Warrior II Pose…a knight in shining armor!

Let your light shine clothed in the glorious full armor of God. (Ephesians 6:10-20)

3.) Star Pose into Warrior II

  • Stand tall.
  • Bend both knees.
  • Gently walk each foot out to your sides.
  • Find a comfortable distance between both legs and straighten them.
  • Ensure both toes are facing forward.
  • With a big slow long inhale, extend both arms out and up.
  • Interlock your fingers and look up.
  • With a big, long, slow exhale, lower your arms while ensuring they are extended out from your shoulders.
  • Then, point your left toes to the side and bend your left leg.
  • Ensure your bent knee is directly above your foot.
  • Slightly turn your back toes in.
  • Repeat the process from inhaling in Star Pose to exhaling in Warrior II, 10 times or more.

 

Warrior Pose with a prayer for strength that will lift your soul so you can zero in on what is important with lazer-like focus, just like an eagle in your eagle arms!

Focus on the Prize! Hebrews 12:1-3

4.) Warrior I Pose with Eagle Arms

  • Take a step forward with your right leg from your Warrior II Pose.
  • Ensure your hips are both facing forward equally.
  • Bend that forward right knee ensuring it stays directly above your foot.
  • For an added leg, foot and ankle stretch, lift your heel.
  • Now, stretch your arms out. Bend your elbows with both palms facing you.
  • Slide your left palm under your right elbow. Then try to wrap your left arm around your right arm.
  • Where ever you find your arms is your perfect place for now.
  • If possible clasp them or interlock your fingers like the picture above.
  • Now lift them both up and lift your chin, focus on the prize!
  • Breathe deeply for 10 long, slow, and generous breaths.

 

 

Drop a knee and bow your head!

Humble yourselves before the Lord and He will lift you up! James 4:10

5.) Low Lunge Stretch

  • Bend both knees to your mat.
  • Extend tour right leg forward.
  • Bow your head to your knee like the first picture.
  • Take three long, deep, and slow breaths.
  • Now, bend your right knee and lean forward into it as best as you can like picture two.
  • Take three deep breaths again.
  • Repeat on the same right leg forward, extended and straight and a bow to your knee and then bending that knee leaning forward into a Lunge Pose. Be as a back and forth wave for 5 more times.
  • With right leg still forward tand leaning into your Low Lunge, try to extend your arms out to the sides with a huge inhale.
  • Lift them up and press both palms together over head and then breathe deeply and send up a prayer of praise!
  • Now you may repeat the entire process using your other leg!

I sure hope you enjoyed this praise and worship, mini -yoga -stretching -workout!

Getting our praise on is a glorious way to start any day!

Halleluyah everyBODY!

YOGA FOR BETTER DIGESTION

Posted on by pennyjoliver

Hi Friends!

It’s inevitable, from time to time I know we have all suffered from digestive distress. Approximately 10 million people each year visit the Emergency room due to abdominal pain. And in 2017 the US spent 1.3 billion dollars on (OTC) laxatives according to Statista, a statistic and study company.

Did you know that you can ease some of the symptoms and encourage good digestion just by doing a few yoga postures with deep breathing? Doing yoga on a regular basis may even eliminate all your digestive issues. Why not try a few postures right now?

I have created an easy and short digestion sequence just for you. Join me on the beautiful shore of Half Moon Cay, Bahamas and let’s get started!

Take a few moments before we start to ease you mind. Knowing that God loves you deeply beyond your human comprehension may help you to relax. Because you are divinely loved, He desires to give you divine rest. It is yours at this precise moment and anytime you need it in the future. The only requirement?

Come to me and I will give you rest.

Matthew 11:28

1.) Forward Bending Stretch is a blood-flowing, brain-boosting yoga pose that lengthens and compresses the digestive tract, stimulating digestion.

  • Stand with your feet hip width.
  • Inhale, stretching your arms up overhead.
  • Exhale, folding forward.
  • Repeat inhaling up and exhaling over 5-8 times.
  • Only fold over as far as you can. If this is too difficult, you may fold over and use a chair/table for support.

2.) Standing Side Stretch 

  • Your feet should hip width.
  • Inhale deeply, with your arms stretched over head.
  • Exhale deeply as you stretch over your right side.
  • Repeat the process 3-5 times each side, inhaling with both arms overhead and exhaling as you stretch to each side.

3.) Squat Pose (and Twist) uses gravity to stretch and strengthen your groin and inner thighs. It also encourages blood flow to your kidneys and intestines encouraging digestion, and brings alignment to your pelvic floor. You may find it will release a tight lower back!

  • Stand with your feet a little wider than hip width apart.
  • Slightly turn your feet out.
  • Slowly bend your knees, lowering yourself as far down as you can.
  • If you find this challenging, place a rolled up towel or yoga blocks underneath your heels before you squat.
  • Once you are in a comfortable position, press your palms together in front of you.
  • Breathe deeply for 5-10 slow and deep breaths.
  • If you lower your left arm in front of you with a big inhale and then twist to the right with a big exhale, you will increase the benefits of the stretch.
  • Repeat the process with your right arm lowered in front of you, left arm up.
  • Repeat each side 5-10 times.

4.) Cat/Cow Poses massage your inner organs as you lengthen the intestines. According to Yoga Journal, this movement helps bring fresh blood to the epithelial cells responsible for efficient stomach function.

  • Go onto your hands and knees; be sure that your palms are directly below your shoulders.
  • Your knees are directly below hips.
  • Inhale slowly, lifting your chin and gently arching your back.
  • Exhale slowly, tucking your chin, rounding your shoulders, and pulling your stomach in as far as you can.
  • Repeat the process 10 times, inhaling up and exhaling down with deep breaths.

5.) Seated Forward Bends relieve constipation, bloating and flatulence by massaging the organs responsible for these functions.

  • Extend your legs straight in front of you.
  • Keep both of your sitting bones equally on the mat.
  • Inhale, stretching up with arms overhead.
  • Exhale, slowly folding forward.
  • Repeat the process for 10 inhales and exhales.
  • On your last fold forward, stay there and breathe slowly for another 10 long deep breaths.
  • You may bend your legs if it’s too difficult to keep them straight.

6.) Seated Spinal Twist helps digestion by improving liver and pancreas function.

  • With both legs extended forward, pick up your left leg up.
  • Hold the position, breathing deeply for 3 counts.
  • If you are able, place that leg over your right extended leg.
  • Placing your foot on top of your other leg is fine, and over the knee area is good too! Do what you can!
  • Once you have found a position you can do, inhale and lift your chest up. Press your shoulders down and lengthen your neck and spine. Then, with a big exhale, twist the the left side.
  • Breathe deeply for 5-10 counts and switch sides.

7.) Legs Up A Wall is intended as a deeply restorative pose. With deep breathing, you will ignite the rest and relax response of the body. This allows your body a chance to heal and repair, flooding your body with serotonin and putting you into a calm state of mind.

  • Find a wall to rest your legs on.
  • Let all tension go with the flow of your breath.
  • Inhale deeply, slowly, calmly and fully.
  • Exhale the same way.
  • Repeat the process for 1-3 minutes or longer if you choose.

I hope you enjoyed this stimulating, cleansing, encouraging, and restful healthy yoga sequence!

keep calm and yoga on

The Peaceful Warrior Pose

Posted on by pennyjoliver

Peaceful Warrior Pose. A paradox of peace and power. The perfect opportunity to experience and explore the magnificent strength and presence our bodies can evoke while offering us a chance to absorb the beauty and exhilaration of the present moment. The broad powerful stance of our legs offers a rooted, earthy feel, where the sweeping arm stretching upward provides an uplifting, luminous feeling. Surely a positive way to begin or end any day!

Once you have arrived in your perfect Peaceful Warrior Pose linger a while focusing on your deep breaths. Allow those breaths to calm your body and mind as your parasympathetic nervous system, your rest and relaxation response, kicks in. This lowers your blood pressure thus improving circulation and sending fresh oxygen and happy peaceful hormones through out your body which kick starts the healing process. Be good to yourself and let this luxurious stretch nourish and comfort your body like a warm, bubbly bubble bath or a comfy, soft easy chair.

When you feel all calm and peaceful switch sides. Practice a few more times on each side if you like. Remember, you can always step your back leg in as much as needed for more support.

You can also give your cares or anxieties to the Lord as you practice this pose for deeper, truer, inner peace and wellness. For Paul the Apostle, tells us in the Bible to “give all your cares and worries to God for He cares for you!” (1 Peter 5:7)

I hope you enjoy your “Peaceful Warrior Pose” remember you can do it anywhere and more importantly you can give your cares and worries away to God, any time, anywhere and any place. He’s waiting for you.

see ya next time,

penny

THE MIGHTY EAGLE POSE

Posted on by pennyjoliver

The eagle is seated in a meditative state, proud and high upon it’s rocky ledge, eyes penetrating the ground for prey far below. Puffy clouds like dirty popcorn are rolling in, blackening the skies. The wind howls, the trees are swaying while their leaves dance and swirl. The eagle begins to open his wings. Suddenly the storm worsens but suddenly the eagle leans forward into the air. With openness and grace the eagle soars peacefully into the stormy clouds. With unwavering faith in the wind he’s flying high above the storm.

Below stands the Eagle Pose, designed to twist you up and make you wobble. But you won’t give in, right? You will focus, hold on and have faith won’t you? Actually, the purpose here is to help you to learn the Eagle Pose. Below are the 10 steps to help guide you. Of course you will wobble as we all do. Balancing on one leg is pretty challenging but hang in there. Every yoga pose is always a “work in progress.” It’s far more important what we take away from each pose that helps us live a richer, calmer and more productive, stress-free life.

What might we learn from the Eagle Pose while we practice it? When we get all twisted up and anxious to sit still. Focus on inhaling and exhaling consistently. Consistent steady breaths in any situation will immediately calm our nervous system down. Balancing poses are meant to bring on the chaos in our minds and bodies simply by trying to hold them up. But isn’t that a little bit like life? Trying to hold ourselves up yet the heavy load of stress weighs us down and tires us out. Chaos will always be around it’s simply how we react to it that matters.

What we really want to do is not stress out and respond in a calm peaceful manner. But we all over react sometimes. That’s because we are hardly put in situations where we do have a choice to react in a different way. That is where yoga can help. It offers us a better way to handle stressful situations through the challenge of practicing each pose. We realize there is a better, more positive choice to handle our stress. Then all we have to do is release what weighs us down and have faith that God will not only give us His strength but we can soar as well, high above the drama and chaos of our very own storms in our personal world.

Besides the above benefits the physical benefits are:

Increases overall leg strength especially, feet, ankles, calves, knees and hips.

Improves flexibility in our shoulders, hips and thighs while stretching our upper back, hips and thighs.

Opens back lungs increases breathing capabilities and is helpful to asthma suffers.

Improves focus and brain power while offering a sense of balance, coordination, body awareness and enhances our  mind/body connection.

 

Those who hope in the Lord will renew their strength. They will soar on wings like eagles. Isaiah 40:31

Cast your anxiety on Him because He cares for you! ! Peter 5:7

keep calm and yoga on!

THREE LEGGED DOG MINI CHALLENGE (a challenging pose for down dog lovers)

Posted on by pennyjoliver

Hi! Welcome to “Yoga with Penny!”

Now that we’ve had some time to practice Downward Dog, prepare yourself for Fire Hydrant Dog – more commonly called “Three Legged Dog”. The Dog just grows an extra leg, and that extension provides even more healthy benefits like stretching, strengthening and challenging our entire body both inside and out.

Finding stability as you begin to extend one leg is important. Ensure your shoulders are in line with your hips, to help with your balance.  Keep your hips squared or level with one another and we are good to go!

To begin, let’s move into Downward Dog Pose.

Align your hands directly below your shoulders and your knees directly below your hips.

Spread your fingers and press firmly through your palms and knuckles, especially your index fingers.

Try to distribute weight evenly across your hands while tucking your toes. Now, lift your knees off the mat.

Gently straighten your legs. Imagine your hips, thighs, and legs are being pulled backward.

Align your ears with your biceps, keeping your neck relaxed.

Don’t worry if your heels are coming up; instead, try to remain squared with your shoulders and your hips.

Now you’re in Downward Dog!

To progress into Three Legged Dog:

Remain in a sturdy Downward Dog. Without moving your hands, arms, shoulders, hips, or legs, lift a leg off the floor. This is difficult, so don’t worry if you can’t do it the first time!

Remember that it doesn’t matter how high your leg extends, but it does matter that your knee faces the floor. This will help keep your body aligned properly and ensure stability throughout the pose.

Inhale and exhale for a few counts; release your leg and try the other leg.

You can also stay in Downward Dog while lifting alternating legs, inhaling as you lift and exhaling as you lower.

The beauty of yoga is that it meets you where you are, and offers ways in which you can progress. Be a good dog by practicing Downward Dog until you feel comfortable physically to take on Three Legged Dog. It offers the same health benefits with an added hip and side opener. It will also create space for better organ functioning while increasing overall muscle strength.

Thanks for joining me!

 

 

THE HALF MOON POSE YOGA MINI CHALLENGE

Posted on by pennyjoliver

Welcome to Yoga with Penny!

This month, I will teach you how to shine in Half Moon Pose.

Balancing on one leg appears very intimidating for a beginner yogi. Yet, just like the moon has phases, working to full extension with our Half Moon Pose also takes time. At the beginning, use a chair or a wall for support. Because yoga is about being kind and loving to ourselves it is perfectly acceptable to use props to help us get into and out of certain postures. And because the Half Moon Pose is very beneficial to our over all health and well being, it is a yoga posture worth our time and effort.

Practiced on a regular basis, this posture will greatly improve our proprioception. This is the medical term for how our body knows what position we are in. It also informs our body when unanticipated events happen. For example, if we are walking on rocks and we feel unstable, our foot and ankle will send this info to our brain. Our body will then respond immediately by extending our arms to balance. Our eyes will then quickly find a new rock ahead to regain stability. Keeping our proprioception activated will help us to live stable, injury-free lives, especially as we age.

The Half Moon Pose

Place a chair on your right side for support.

Place your feet hip width apart.

Turn your right foot to the right side.

Bend your forward right knee and lift your back leg.

Try to keep both hips facing forward.

You can place your right hand on the chair or mat for support. Keep your hands directly below your shoulders.

Lift your left hand up or place it on your hips.

Turn your head forward.

Try to breathe deeply for 10 deep breaths. If you fall, try again.

You may feel a tendency to fall backward. Even so, try to align your entire body directly over your standing leg.

You may only be able to lift your leg an inch. That’s the perfect place for you to start!

Try a few times on the right leg, then repeat and balance on your left leg.

Practice often. You will see and feel results. Know that every time you shoot for the moon, you will be doing your body a world of good!

Thanks for joining me.

peace and love,

Penny!