brain

YOGA FOR A QUICK BRAIN BOOST

Posted on by pennyjoliver

Join me and together we will boost our brain power!

Did you know? Just a 20 minute yoga workout will definitely improve the blood flow to your brain, according to a study published in the journal of Physical Activity and Health. Researchers had 30 female college age students spend 20 minutes practicing yoga and 20 minutes doing aerobic exercise. Researchers gave participants a cognitive assessment test after both the yoga session and the aerobic session. Amazingly, they found test scores to be significantly superior on tests that were taken after the yoga session.

Below is a simple yoga pose called “Padahastasana,” or Forward Bend. It is a great brain booster because it involves bending over. When you bend over blood rushes to your brain. As you progress in this pose, your head may eventually touch your knees. More importantly, your memory will be improving!

 

Stand tall with your feet together. Spread them apart if you need to for better balance. With your hands up over your head inhale deeply. Exhale as you fold over your legs. You may bend your legs if need be and work up to straightening them. The most important thing is the bending over. Even if you can only touch your knees and your knees are bended, this pose will still increase the flow of blood to your head.

To begin, inhale long and deep and stretch up to the sky with arms over head. Exhale and slowly fold over your legs. Repeat 5-10 times. Try and stretch and release your brain from all thought. Once you have completed the stretching up and down, remain folded over like the picture above. Inhale and exhale for 30 seconds to 1 minute and let Heaven fill your brain with Heavenly thoughts.

This pose also tones your abs and can relieve bloating, constipation, indigestion and other gastric troubles. The circulation of blood throughout your body is improved too. Your brain will be getting a boost with blood flow and, hopefully, heavenly thoughts too!

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xxoo

<3

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

Posted on by pennyjoliver

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

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

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

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

Romans 5:8

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

1 John 3:16

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

1.) Seated Side Stretch:

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

2.) Reverse Forward Bend:

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

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

3.) Star Asana and Twist Stretch:

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

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

4.) Warrior II Asana:

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

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

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

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

5.) Intense Stretch Prayer Asana into Triangle Asana:

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

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

6.) Praying Lunge Asana:

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

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

7.) Praying Chair Asana With Twist:

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

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

8.) Knee Hug into Hand/Toe Asana:

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

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

9.) Knee Hug into Warrior III Asana:

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

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

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

10.) The King’s Asana:

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

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

…and that’s how you Halleluyah your Asanas!

Blessings!

LOVE AND YOUR BRAIN

Posted on by pennyjoliver

 

According to an article published in Relevant Magazine, scientists have been looking for a spot in our brains that corresponds with God. They know there are places in our brains responsible for vision, language, memory and anger. Why not a “God Spot”?

Brain research in the last decade is much more sophisticated, with a corresponding increase in new tools to image living brains. Machines now let scientists watch living brains in 3D, without surgery or autopsy. Brain scientists are able also to study believers as they pray, meditate, worship and experience God. Unfortunately, the research shows that there is no “God Spot”. God does not simply move into a spot in our brains. But they have discovered something more incredible -God redecorates! Yep, believers have a complex, rich network in their brains for God. They say that for the devout, God is not just an idea, but a tapestry of feeling and experiences. This network affects how our brains work at fundamental levels.

Their findings? People who regularly focus on God’s love through prayer and meditation change. They also experience less stress and even experience a reduction in blood pressure. Their prefrontal cortex, the part of their brain associated with focus and attention, becomes more active over time, helping them avoid distraction and be more intentional.

Believers also have more activity in their anterior cingulate cotex. That’s the part of our brains associated with love, compassion and empathy. Focusing on God’s love makes us more loving and less angry. Some people don’t see God as loving though – more like angry and vindictive. When we focus on God’s anger at us or others, different things happen in our brains. Our limbic system becomes more active. Ultimately, dwelling on God’s anger increases our stress levels and makes us fearful of others. We have trouble forgiving ourselves and others. Thank God for new technology because neuroscience shows us that God’s love is better for us than God’s wrath.

As Relevant Magazine states: “Teach us, Lord, to maximize the neurological benefits of belief!”

 

God-Is-Love

HALLELUYAH!

TAP INTO YOUR FEEL GOOD CHEMICALS

Posted on by pennyjoliver

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God designed us with everything we need to live happy, productive lives. Scientists are now discovering that each of us is equipped with everything necessary for our survival. They discovered that our brain has a wellspring of self-producing neurochemicals that turn the pursuits and struggles of life into pleasure, and makes us happy when we achieve them. Problem is, in this digital age our biology is short-circuiting. We are prone to depression, anxiety and malcontent. Pharmaceutical companies are eager to readjust this imbalance with a pill. Doctors are prescribing more and more pills just to make us feel good again. Psychology Today and an article in the Huffington Post, ” Hack into your Happiness Chemicals,” says that simple lifestyle choices and changes in behavior can improve our brain chemistry, make us feel better and motivate us to maximize our full human potential.

Below is a short description of the Neurochemical and the simple changes that you can make to alter your happiness for good!

Dopamine:” The Reward Molecule” Dopamine is responsible for reward driven behavior and pleasure seeking. Every type of reward seeking behavior that has been studied increases the level of dopamine transmission to the brain. Want a hit of dopamine? Set a goal and achieve it! There is evidence that extraverted, uninhibited personality types tend to have high levels of dopamine than those who are more introverted. Try and be a go-getter and flood your brain naturally!

Serotonin: “The Confidence Molecule” Scientist say that Serotonin plays many different roles in our bodies. Serotonin flows when you feel significant or important. Ultimately, the link between higher serotonin and a lack of rejection sensitivity allows people to put themselves in situations that will bolster self esteem, increase feelings of worthiness and create a sense of belonging. To increase serotonin, challenge yourself regularly and pursue things that reinforce a sense of purpose, meaning and accomplishment. Being able to say “I did it!” will produce a feedback loop that will reinforce behaviors that build self esteem and make you feel less insecure and create an upward spiral of more and more serotonin. You can also get an easy boost of serotonin by getting out into the sun for 20 minutes. It promotes serotonin and vitamin D.

Oxytocin: “The Bonding Molecule” Oxytocin is a hormone directly linked to human bonding and increasing trust and loyalty. Some studies proved romantic attachment produced high levels of oxytocin. In 2003, a study showed that even cuddling with your dog increases your levels of oxytocin. In this cyber world where we are often alone, it is more than ever important to maintain face to face intimate human bonding. Put your phones away and imagine the many ways you can increase this bonding hormone. You can immediately take the time to dine and converse with your family. Workout with a friend. Get a pet and cuddle. Hug more and do more yoga!

Endorphin: “The Pain-Killing Molecule” The name endorphin translates into “self-produced morphine.” Endorphins resemble opiates in their chemical structure and have analgesic properties. Endorphins are produced by the pituitary gland and the hypothalamus during strenuous physical exertion. The Huffington Post  states that laughter increases it as well. Make it a point to physically exert yourself regularly and laugh while you do it! The smell of vanilla and lavender is linked to increased levels; studies have also shown that dark chocolate and spicy foods can lead to a quick endorphin boost!

One has to admit that this scientific research is amazing! After all, we are masterpieces created by God Himself. The will of God for us is to prosper in every way: spiritually, emotionally, physically, relationally and financially. That is why He has given us His Word, the Bible, His awesome prescription for a better life. When we read it and choose to live by it everyday, our lives will have no reason not to improve for the better in every way! Oh yes, as we try we will fail, and often. I do everyday. But I have discovered that God’s love for me is greater than my failures. He just wants me to get back up and try again. I have learned that we all are not our failures, we are so much more! And that we are loved by God infinitely, faithfully, and eternally. Go ahead, tap into your feel good chemicals. After all, God made them for you!

Feel loved, be happy and yoga on!

HALLELUYAH!

LAUGH FOR HEALTH

Posted on by pennyjoliver

When it comes to releasing stress, more giggles and LOL-ing are just what the doctor ordered! Laughter is a great form of stress release and that’s no joke!

According to the Mayo Clinic Staff, data is mounting about the positive things that laughter can do. They say a good laugh has great short-term effects. Laughing doesn’t just lighten our loads, it actually induces physical changes in our bodies. Laughing stimulates many of our organs by enhancing our intake of oxygen-rich air. It stimulates our heart, lungs, and muscles, and increases the endorphins that are released in our brains, the “feel good” ones. Laughter also activates and relieves our stress response, which increases our heart rate and blood pressure – it gives us a good, relaxed feeling. We all know that laughter soothes tension but it also stimulates circulation and aids in muscle relaxation, which helps reduce some of the physical forms of stress that we hold. With less stress from laughing, some studies have shown that humor may raise the level of infection-fighting antibodies in the body and boost the levels of immune cells, as well.

Chuckle often and consistently. It turns out that laughter is not just a quick pick me up. It also proves to be good for you over the long term. Laughter improves your immune system. Positive thoughts actually release neuropeptides that help fight stress and potentially more serious illnesses. Negative thoughts do the opposite, as they manifest into chemical reactions that can affect your body by bringing more stress into your system and decreasing your immunity. Laughter also relieves pain and makes it easier to cope with difficult situations. It’s a people connector and mood enhancer; it lessens depression, anxiety, and makes you overall happier as the Mayo Clinic states.

According to Psychology Today, pleasure can be so stimulating to your brain that it is primed to respond to pleasure in a way that reinforces pleasure. Your brain actually offers rewards to steer you on a pathway to happiness, and you can offer your brain rewards that will encourage it to become even more finely tuned and to grow well into your old age. Go ahead and laugh and laugh a lot, because happy people are more creative, solve problems faster, and tend to be more mentally alert. Now that is something to smile about!

Perhaps that is precisely why God tells us in the Bible to think on good things, as in Philippians 4:8. In Proverbs 15:13, the Bible says that a joyful heart makes a cheerful face and, my favorite, that a cheerful heart is good medicine (Proverbs 17:21). He created us after all, and we are His children – why wouldn’t He tell us what’s best for us to live a long happy life?

Go ahead. Turn up the corners of your mouth up into a smile and then give a laugh. Better, give up a belly laugh, a howl, a chortle or cackle or titter or a tee-hee and a guffaw. Laughter is good medicine. Laugh for your health because it’s no joke!

HALLELUYAH!