WARRIOR POSE (Slay your hunched over shoulders)

Posted on July 27February 25 by pennyjoliver

Got a few moments? Can you join me for 5 minutes of Warrior training to counter the effects of sitting at a desk all day? We will stretch and strengthen our entire body with the all-inclusive ” Warrior Pose.” With a simple clasping of hands behind our backs, we optimize the pose by opening our hearts, chest, and lungs, reversing the hunched back posture. Add a bow forward, and we up our training by causing our core to kick in to help keep our body up!

1.) Warrior Pose

Step to the side. Keep your heels on the same line and your back toes slightly turned in. Your hips should face forward. Step in with your back leg if the pose grows challenging. Bend your right knee. Place your hands in a praying position. Breathe deeply through your nose for 5-10 counts. Surrender your thoughts and be present for these few moments.

Your inhales should be long and deep through your nose as you go back. Your exhales should be long and slow as you bow. Hold the breath in at the top of the stretch. Hold your breath out at the bottom of the bow. This will enhance the effects of the pose.

Just a quick reminder to all the warriors out there….

Stand tall and be proud that you are a warrior in God’s army, for He thinks you are a mighty warrior! He says it many times in His word. Below is just one example. Best part? You already “own” the victory, when you placed your life in God’s hands!

The Lord is with you mighty warrior.

Judges 6:12

2.) Peaceful Warrior Pose

Clasp your hands behind your back. Look up. Inhale deeply and hold it.

3.) Humble Warrior Pose

Keep tension in the clasping. Bow forward. Lead with your chin. Exhale slowly. Extend up and over your forward leg. Hold the bow and the exhale.

Inhale and slowly come up back to Peaceful Warrior Pose. Repeat the process 5-10 times and try it with your left leg forward.

With God at your side you can do mighty things.

Be the Warrior He created you to be!

Yoga on!

xxoo

YOGA CHALLENGE TO REMIND YOU -YOU ARE LOVED!

Posted on January 24September 10 by pennyjoliver

Think you have loved someone more than life itself? Think someone has shown you love beyond your wildest dreams? Meditate on this. There is not a second that you are not on God’s mind. His love surpasses all! For God loves you in a moment more than anyone could in a lifetime.

God says, “My thoughts toward you outnumber the grains of sand on the seashore”…Psalms 139: 17-18

As we begin this yoga challenge, let us take a moment to think about all the grains of sand in the world. Then let us bow forward in devotion and gratitude at the sheer notion of being loved by God without measure.

Remember, the more you breathe into each position, the deeper you can stretch and release stress. Try to keep steady inhales and exhales amid all the effort you will be putting forth. That way when stressful situations arise in your daily life, you will trust in God and automatically keep a steady breath while coming away less stressed. God gave you your breath – use it to free up tension in your life!

1.) STANDING FORWARD BEND

Come with your legs and feet together. Inhaling, bring straight arms up from your sides. Exhale, bowing forward. Repeat in a continuous flow of inhaling up and exhaling down for 10-20 times.

2.) LEG WARM-UPS INTO HEAD TO KNEE STRETCH

Once you complete all your Forward Bows, stay bended and hold onto your toes or your knees, thighs or ankles. With continuous breathing, bend each leg for a moment. It will enable you to stretch a little deeper. Then, while inhaling, look up. While exhaling, lower your head to your knees. Repeat with a continuous flow of inhaling with your head up and exhaling while pulling your head to your knees 10-15 times.

3.) STAR STRETCH

Widen your feet to a place that is comfortable for you. Bring your arms up from your sides, clasp them, and look up to Heaven. Inhale and exhale continuously in this position for 10-20 counts.

4.) WARRIOR II

From a Star Stretch position inhale and then exhale. Bend your right knee and foot to the side. Open your arms wide out to the sides. Your torso should be looking forward. Be gentle and go slow. Inhale to Star Stretch and exhale to Warrior II for 10 counts. Then repeat on your other side.

5.) WIDE ANGLE LEG STRETCH

From a Star Stretch position, lower your arms but stretch them out to your sides. Inhale, twisting your torso to the left side. Exhale, bending your torso to meet your thigh, knee, ankle or foot. Lead the bend with your chin stretching out and over your leg to reap the stretching benefits. Raise your torso and come to the middle. Repeat on your other side. Try for 10-15 times each side.

6.) SIDE LUNGE

From a Star Stretch position with extended arms out to your sides, turn your right foot to the side, bending your right knee. As you bend, your left arms comes up over your head and your right arm leans on your bended knee. Drop your right arm on the floor for support. Gently twist, lookin up. For a less vigorous approach, simply bend both knees or bring your back leg in closer. Breath continuously for 10 counts. Move on to the next exercise, Lunge Twist, before moving to the other side. Then repeat both Side Lunge and Lunge Twist on your other side.

7.) SIDE LUNGE TWIST

From a Side Lunge position, simply twist your torso to the other side. To do this simply place your other hand on the floor and gently twist, looking up. For a less vigorous approach bend your back knee on the floor and twist, looking up. Slightly bending your forward knee; twisting with your hand on your knee or thigh is good too!

8.) LIZARD OR DEEP LUNGE ON ELBOWS

From a Side Lunge with your right leg forward, lower both hands to the floor. You are now in a Deep Lunge position. You may drop your back knee to the floor for more balance and support. Or you may keep it up for more strength and stretching benefits. From both positions, wiggle your right foot to the right a few inches and slowly lower to your elbows. Stay here for a continuous flow of breathing up to 10 counts.

9.) PIGEON POSE

From a Deep Lunge or Pigeon Position, straighten your arms and lower your back knee if it is not lowered already. Wiggle and scoot your right foot, lowering your torso. Use your arms for support getting into this position – go slow and gently. If you experience any discomfort, immediately stop, sit and breath. Take control of your breath rather than letting it control you. If your body allows you to safely move into Pigeon Position stay here and breath continuously up to 10 counts. Keep your hands on the ground for better support or place them in a praying position. Repeat on your other side. Sometimes, one side will feel better getting into positions than the other – that’s normal!

10.) HALLELUYAH POSE (modification)

I have chosen this as the official, Halleluyah Yoga Pose! Why? First, because it is awesome. Second, because I aspire to get into one! Third, because at the age of 57 and able to keep up with a yoga practice, I possess no words but praise to God! Fourth, because Halleluyah is the Hebrew word which means, “praise be to God”! It’s the Praise be to God Pose!

From Pigeon Position with right leg forward, place your right hand behind you for support. Slowly grasp your left foot, slowly pulling your leg in. If you can pull that foot into your elbow, locking it there. Reach up and let your hands clasp. Breath continuously for up to 10 counts then repeat on your other leg.

Below, Zach gets into a Halleluyah Pose beautifully!

Lie back and relax. Keep the innumerable grains of sand in your mind. Embrace God’s love and know that you are always on God’s mind!

Halleluyah! Yoga on!

YOGA MINI CHALLENGE FOR KNEE STRENGTH (so you can pray!)

Posted on March 8September 17 by pennyjoliver

Since prayer is the Christian’s most deadliest weapon, may we always be poised for victory, for we never know when we may have to fight a battle!

This segment will stretch, strengthen and flex our back and lower body muscles making it easier for us to stay on our knees and pray!

Complete each pose on the same leg during the sequence then switch to your other leg after you have completed all 6 postures.

1.) Bended Knee Praying Position

With bended knees and hands in a praying position, sit on your heels. Inhale long and deep and exhale long and deep up to 10 times while dwelling on this verse of Scripture.

2.) Rising Knee /Arm Stretch

Inhale long and deep with hands clasped behind your back as you rise up on your bended knees. Look up. Arch back. Pause and pull your stomach in. Exhale long and deep as you slowly come down to your heels. Let your head rest on your mat and try to lift your arms upwards behind you.

For a less vigorous approach breath long and deep and do the arm movements from the seated position.

3.) Deep Lunge

Rise up from your heels and step forward and bend your left leg. Place your arms on the ground for support. Inhale long and deep, up to 10 inhales and exhales.

For more intensity bend your right leg and sink your hips. Stretch your arms overhead or place them in a prayer position.

For a less vigorous approach bend your back leg.

4.) One Knee Forward Stretch

From a lunge position move your body slowly backwards. Try to straighten your left leg out in front of you. Extend over your straight leg. Inhale and exhale long and deep for 3-10 times.

You can also move into lunge pose with a long and deep inhale then exhale, moving back to a one knee forward stretch. Repeat up to ten times.

5.) Deep Lunge/Back Leg Bend

Slowly step your left foot forward, letting your hips sink. Be gentle with your knee as you bend it, picking up your right foot. If you can, lift and stretch your left arm up. Inhale and exhale 3-5 times long and deeply.

For more intensity really let your hips sink.

For a less vigorous approach don’t sink your hips and don’t lean forward. Also, you can place your left arm on your hips or forward leg.

6.) Full Body Bow

With hands in praying position, slide them forward, letting your head follow. Let your entire body be in a praying pose before God. Try and do 10 long and deep inhales and exhales. Stay as long as you like.

Lie back and relax, inhaling and exhaling slowly and deeply.

Go forth and be a person who is always ready and poised for victory!

HALLELUYAH!