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GIVE YOUR BODY SOME LOVE

Posted on by pennyjoliver

Camel Pose. A heart opening yoga pose which bends over backwards offering up some serious health benefits for all ages. Especially helpful in keeping us older souls vibrant and full of zest and energy!

Considered a back bending pose in the world of yoga our Camel Poses will stretch our entire bodies even in places we have not stretched in a few or more years. Our Camels will also open up our chest area, especially our hearts. With consistent practice it will also expand our rib cages thus improve our lung capacity as well. As we breathe deeply into our Camel stretches we are sending a fresh supply of oxygen to all parts of our bodies. More oxygen intake releases pent up stress and tension which helps our nervous system slide into a state of calm and our mood instantly improves.We may even experience a drop in blood pressure as our Camels get our blood pumping which of course provides energy and vitality!

I’m pretty much addicted to Camel Pose for all these really terrific health benefits but also as an added beauty benefit I love that it helps tone our chins. I know that I desperately need it. How about you?

So that you can have a chance to warm up, I started the Camel pose below with a few quick yoga stretches to warm up our backs and our spine. Please remember to take it slow and be gentle with yourself. That way you can come back and practice your Camel love everyday, whenever you need some energy and and at the same time whenever you need to unwind and calm down!

Enjoy and know that you are doing your body a world of good!

Child’s Pose

Start by resting on your heels and bend forward as best you can and inhale and exhale deeply for 10 counts. You can always rest your hands on the seat of a chair or use a pillow and also put a rolled up blanket under your butt if needed.

Puppy Pose

From a Child’s Pose you can slowly and gently walk your hands forward (even an inch will help) for an added stretch and neck toning and feel how Puppy Pose opens your shoulders. Include deep breathing and help your neck and shoulder tension take a hike!

Remember,  use a chair or a pillow if you need to get into this position and try to let your chest drop for deep stretching of your neck, chin, shoulders, upper back and glutes, knees, hamstring and thighs.

Child’s Pose Stretch

From your Child’s Pose, if possible, place hands on your lower back. Even one hand to start is great. If possible interlock them behind while letting them fall forward as much as possible.

Come up to your knees and try it too. Remember to use a pillow or a towel or blanket under your knees for support.

In both positions breathe deeply for 10 counts.

Stretch back continuing to lift your hands up behind you.

Or have your hands on your hips during this stretch.

Do this sitting too. Whatever way works for you.

For the complete exercise, rise up on your knees with hands interlocked with a deep inhale. Then lower your body and try to touch your head to your mat as you exhale deeply or let your head come down to a pillow and rest it there.

Continue rising up with a deep inhale and lowering down with a deep exhale for 3-5 times or longer if it suits you.

Supported Camel Pose

Once your knees are in a comfortable position slowly arch your body back. Your hands can be on your hips at first. When you feel comfortable try lowering a hand to your heel. Breathe deeply here as long as you can.

Don’t forget to try the other hand. And don’t forget to breathe, that part is essential.

Full Camel Pose

Once you can place each hand on a heel go for placing both at the same time!

Breathe deeply and infuse you body with healthy yoga goodness!

keep calm and thanks for joining me!

xxoo

penny

 

 

 

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!

 

 

 

 

DEEP BREATHING FOR STRESS

Posted on by pennyjoliver

Hello Friends!

Welcome to “Yoga with Penny!”

This Christmas, give yourself an amazing gift. The gift of Deep Breathing!

Christmas will soon be here and with the hustle and bustle of the season our stress levels tend to rise. I thought a deep breathing exercise may help as it is the fastest way to effectively combat stress. What is  ideal is that we can practice deep breathing any time we may feel a little stress or anxiety coming on right where we are. Not just on our yoga mats!

Deep Breathing is considered a Super Stress Buster because it triggers our parasympathetic nervous system. Our parasympathetic nervous system is the physical state of rest and relaxation. It is responsible for changing our physical and emotional responses to stress. When this state is active our breathing is steady and our body has a chance to relax and heal. Our heart rate also decreases, our blood pressure drops, muscle tensions release and fresh oxygen circulates throughout our body. Dr Herbert Benson, a cardiovascular specialist discovered and coined it, “The Relaxation Response.”

Deep breathing also improves the functioning of our lungs and our lung capacity. Practicing Deep Breathing regularly, can expand our diaphragm muscle and the air pockets within our lungs. Our lungs can then clear away toxins and deliver fresh oxygen to our blood at a greater rate. With this oxygen boost, our body gets the oxygen it needs for proper cell function, energy, and boosts a whole array of other bodily processes.

Let’s begin by sitting comfortably wherever we may find ourselves. Closing our eyes, let’s focus on our breath.

Imagine that from the bottom of our seat we are inhaling into our body, all the precious air that is around us. Let fresh oxygen fill and rise our stomach like a balloon filling with air. It may feel funny at first but continue inhaling, up from your stomach, lower lungs, upper lungs, into your neck and mouth. Feel as though you are inhaling peace, calm and healing. When you are full of air, slowly and quietly release your breath. Starting at your mouth down through your lungs and from your stomach let tensions, stress and negativity release out of your body in your exhale. Repeat the process at least five times and longer for better results.

Incorporating deep breathing a few times a day into your schedule will keep stress and anxiety away and you will soon discover, is the gift that keeps on giving!

Thanks for joining me and we’ll see you next month!

Penny

For more Yoga, please visit @ https://www.halleluyahyoga.com

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!

A CRESENT LUNGE WITH EAGLE ARMS MINI CHALLENGE

Posted on by pennyjoliver

Hi Friends!

Do you find that after a few hours seated or at your desk, your back slumps forward and your chest caves in? How about your shoulders? Do they endlessly try to ride up to your ears, crunching your neck all up? Do the backs of your legs continually ache as you sit for long periods of time? Don’t worry, I’ve got your back! This month’s “Yoga with Penny” is a Crescent Lunge with an Eagle Arm position which is a total body stretch sure to wake up your body. As a side effect it lengthens and strengthens all of our muscles and helps us focus and concentrate as we hold this position with long, deep, energizing inhales and exhales.

It’s always a good idea to sit quietly for a few moments before we start to turn the focus off your cares and worries. Focusing upon each life giving inhale and exhale will help. That way we can have a moment to meditate upon this beautiful life giving truth…

“Those that trust in the Lord will renew their strength. They will soar high on wings like eagles. they will run and not grow weary. They will walk and not faint!” Isaiah 40:31

Now get ready to soar! I have separated the leg and arm portions of the poses so you can practice each one separately, then combine them when you feel ready.

For the leg position:

  • Stand with your feet hip width apart, bending both knees.
  • Place your hands on your hips and step your right foot directly forward.
  • Ensure that your right foot sits directly under your right knee. Lift your back heel.
  • Breathe deeply for a few moments.
  • Step out farther for a deeper stretch.
  • Hold the position for 30 seconds to 1 minute.

For the arm position:

  • Stretch both of your arms directly out in front of you.
  • Ensure both your palms are looking down and your arms are straight out in front of you.
  • Now, bend both your elbows up, making sure that both your palms are looking at you.
  • Begin by sliding your left palm under your right elbow.
  • Then, continue to wrap your left palm up your right arm as far as it will go.
  • Continue wrapping your left arm around your right arm until your palms meet.
  • Remain at the place that is comfortable for you and if you are able, clasp your palms together and breathe deeply.
  • For an added stretch, lift your Eagle Arms position up.
  • Hold for 30 seconds to 1 minute.
  • For a deeper stretch, gaze upward and breathe deeply!
  • And, don’t forget to include your left leg forward with your right palm wrapping around your left arm.

I hope you enjoyed this whole body stretch in a Lunge Pose with your Eagle Arms.

Thanks for joining me!

xxoo Penny

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!