breath

FISH POSE MINI CHALLENGE (boost your metabolism)

Posted on by pennyjoliver

I welcome you to the all inclusive” Fish Pose.” Practiced on a regular basis it can provide you with a host of heavenly benefits!

One of the most effective benefits of Fish Pose is that it can improve our thyroid function. Our thyroid gland is responsible for the health and function of our metabolism. Our metabolism is responsible for converting food to energy which affects every cell in our body.  Practiced regularly, this pose can also boost oxygen and blood flow to our lungs, improving overall circulation. It can also help to fight respiratory ailments while increasing our lung capacity.

Why not dim the lights and try Fish Pose before bed with deep breathing?  It may aid you in a restful night’s sleep!

To begin, sit with your legs extended in front of you.

Place your hands on your mat behind you with your fingers tucked under or at your sides.

Lower your elbows to your mat and lean backward.

Align your shoulders with your elbows.

Gently drop your head back as far as it feels comfortable with the aim of touching the crown of your head to your mat.

Keep your chest lifted and open-imagine a string pulling it up.

Keep your throat soft and ensure that your head is comfortable.

Breathe deeply for 5-10 counts.

Slowly and gently come out of it.

Repeat the process a few more times.

When you have completed Fish Pose a few times lie down and relax to absorb all the wonderful benefits of this amazing pose.

Fish Pose will also strengthen your upper back, neck, and spine, and it can relieve tension in your neck and shoulders too. You may also experience a throat, chest, ab, hip, and neck stretch. It is also said that if you perform this pose in water, you will be able to float like a fish!

Thanks for joining me…

may peace always be with you!

xxoo

Penny!

 

FALL INTO LOW LUNGE POSE MINI YOGA CHALLENGE

Posted on by pennyjoliver

Happy fall everyBODY!

My Burning Bush is gorgeous this year and just begged me to pose in front of it. Soon, my pumpkins rolled into the picture, and with the sun beaming down upon us the beautiful peach-salmon colored yoga outfit I was wearing was left without color. Oh well! At least the Burning Bush was burning – and my thighs too! Low Lunge Pose is one of my favorite yoga poses. It really stretches our entire body and we will certainly feel an energy buzz. As an added bonus, if we keep looking up, we will tone our neck!

 

Arching our back in Low Lunge Pose will certainly fire up our core, stretch and strengthen our legs, get our hearts pumping, our circulation flowing, our lungs working, and stimulate the thyroid gland located in our neck for a metabolism boost. Add deep inhales with exhales that are a few counts longer, and we can also encourage our parasympathetic nervous system to kick in leaving us feeling great!

As we look up, we can also thank God for this beautiful time of year!

“This is the day that the Lord has made, let us rejoice and be glad in it.” Psalm 118:24

 

til next time…

…love and blessings for a beautiful day!

xxoo

CAT/COW POSE ( a back and spine strength builder/de-stressor)

Posted on by pennyjoliver

Only in yoga are the Cat and the Cow inseparable! Together in yoga, they provide a simple, yet outstanding, warm-up to any yoga practice. The Cat/Cow combination is a back and spine stretching and strengthening exercise; it can be done anywhere as a tension soother and body refresher for those days when our tension and stress are inevitable!

With deep breathing, Cat/Cow can improve circulation to our discs between the vertebrae, which in turn relieves stress and pain from our back and other areas of the body. The duo also helps to relieve menstrual cramps, and opens the lungs for better breathing. Putting our deep inhales and exhales to the Cat/Cow movement will enable us to stay mindful, increasing awareness, and bringing us into focus of this present moment!

Cat Pose

  • Place your hands directly below your shoulders. Spread them wide.
  • With knees hip width apart, place them directly below your hips.
  • With a deep inhale, round your shoulders, tuck your chin, and pull your stomach into your belly button.
  • Hold the position for 3 counts.

Cow Pose

  • With a deep exhale, untuck your chin while looking up.
  • Let your stomach sink and your back arch comfortably.
  • Let your exhale be long – a few seconds longer than your inhale. This will tellyour nervous system to calm down and rest.
  • Repeat the Cat/Cow movement 10 times, extending it to 1-3 minutes as you progress for best results!

Best part? You can take your Cat/Cow anywhere and use it anytime you need to recharge and de-stress!

Keep calm and yoga on my friends!

Halleluyah!

xxoo

SPHINX POSE MINI YOGA CHALLENGE (quick total body refresher)

Posted on by pennyjoliver

Hi Friends!

Today we’ll practice Sphinx Pose, right in the Port of Havana, Cuba!

Why not counteract all the sitting we do with a few moments of deep breathing in this pose? It will invigorate our bodies while soothing our nervous systems. This pose will strengthen and lengthen our backs, and expand our lung capacity. Putting light pressure on our stomachs stimulates our kidneys and digestive organs too!

  1. Lie face down with your arms at your sides.
  2. Press your pubic bone into the mat while rolling your outer thighs slightly towards the floor. Let your hips fall.
  3. Relieve tension by letting your tongue go limp. This loosens up the jaw, helping to bring the  parasympathetic nervous system online that tells our bodies to rest and restore.
  4. Hold the pose for 5-10 deep breaths. Add a few more each time you do this pose.
  5. To make it more challenging, you may inhale deeply and lift, then exhale deeply and lowerr to the starting position. Pause, and repeat the motion 5-10 times.

Thanks for doing yoga with me. I hope this gem of a yoga pose leaves you feeling refreshed and revived! As you go forth through your day I pray this for you:

May the God of hope fill you with all joy and peace as you trust in Him.

Romans 15:13

KEEP STRETCHED AND FLEXED YOGA CHALLENGE (quick&effective 4 vacation)

Posted on by pennyjoliver

It’s vacation time: a delightful stretch out of our comfort zones into warm and sunny new adventures. Why not sneak in a couple stretches to keep yourself loose?  Maintain that flexibility you worked so hard all year to achieve. No worries. I created the perfect yoga sequence to keep you stretched and flexed!

And the theme for this yoga class is: the shortest amount of time and the most effective yoga postures! Add some cool shades, pink lipstick and painted toe-nails and we are good to go!

As always sit quietly and breathe deeply before you begin. Stay here for a few moments. If you wish to take part in the meditation, move onto the next paragraph. If not, simply proceed to the first yoga posture, Butterfly Stretch!

To begin your meditation, close your eyes and extend your mind beyond yourself and your cares and worries. Stretch your mind to think higher thoughts, thoughts about God. Focus on the incredible love that He has for you. As you move into and out of these stretches, allow your thoughts be transformed. Don’t allow anything to prevent you from enjoying His mighty love for you. Remember, You are worth it. You are loved!

My love stretches to the heavens, and my faithfulness extends to the clouds.

Psalm 36:5

1.) The Butterfly Stretch: 

This stretch increases our hip and leg flexibility. This is the first step in preparing our body for the next position. With deep, conscious breathing, stress is more readily released. Remember that even the smallest of stretches benefits your body in so many ways, so stretch on!

  • Sit with equal weight on both of your sitting bones.
  • Bring your feet together (bring your feet closer to your body for a deeper stretch and forward for a less intense stretch).
  • With a big inhale, pull your stomach in, lift your chest, press your shoulders down, lengthen your neck, lift your chin, and stretch your head back.
  • With a big exhale, fold forward out and over your legs. Lean on your arms or hands, and pull your head to your heels if possible.
  • Repeat the stretch 5 times. On the 5th time, stay in the stretch with a normal breath for 20 seconds.

2.) Straddle Stretch:

Here, we take it a little deeper. Lowering your head to each knee stretches your thighs and hamstrings. Lowering your ear to each knee engages and opens up your sides.

  • Extend your legs out to your sides with your toes pointing up. Your sitting bones should be fully on your mat with equal weight on each. Try to maintain this throughout the exercise.
  • Pull up on your torso with a big inhale in the middle.
  • Exhale slowly while stretching over each leg 5 times (lower your head to your knee).
  • Repeat the stretch, but lower your ear to your knee instead; repeat this with 5 deep breaths on each leg.
  • Try to grasp your toes and look up.
  • Use your foot to gently pull your torso down for a deeper stretch.

3.) Wide Legged Straddle Stretch and Wrap:

Lately, I have become a huge fan of yoga wraps and binds. Afterward, I always feel much lighter, brighter, and calmer. Remember that even a little stretch, or a little bind, is a start. Your body will always benefit from even the smallest attempt!

  • Sit up straight on your sitting bones
  • Gently pull your right leg into your body as far as you can.
  • Dig you heel in to maintain the stretch. Breathe deeply and press your palms together for 10 deep breaths.
  • If you can, lean forward, stretching your arm out in front of you.
  • Now wrap that arm around your bent knee. Move your other arm behind your back.
  • Meet your palms together and stretch.
  • Sit up tall and hold this position for 10 deep breaths, then switch sides.
  • You may find it a bit easier by exhaling all your breath out as your wrap.

4.) Lying Leg Stretch:

This stretch really does the trick, but we have to be willing to pull our leg down and body up to accentuate the stretch. Try using workout cables or a towel to pull your leg closer to your head. I try to find a piece of furniture (like the bottom of my bed) to stabilize my foot so I can stretch farther.

  • Lie back, raise your leg, and gently pull it toward you.
  • Keep both legs straight. Your bottom leg may remain on the floor.
  • Pull your leg to your head, breathe deeply, and hold for 5 counts.
  • Switch legs and repeat the stretch.
  • Alternate each leg for a total of 10-20 more stretches.
  • Or you can simply hold the stretch and breathe deeply. Or do both!

5.)  Half Split: 

This is a terrific stretch all around, especially to maintain mobility and inner strength. This stretch is the predecessor for a full split.

  • Kneel and extend your right leg forward.
  • Lower your torso and lower your head to your knee.
  • Keep your arms out to your sides for support.
  • Breathe deeply.

6.) Low Lunge:

Try to stretch in this pose by extending your back knee farther out. Don’t let your front knee extend beyond your toes though.

  • From Half Split position, simply bend your forward leg.
  • Move your torso forward.
  • When you have gone as far as you can, breathe deeply.
  • If you are able to move from this position, go back to Half Split position a few times.
  • You may find that you will be able to stretch farther each time!

7.) Full Split:

For me,  I will attempt a Full Split even if I only fit in one of these stretches before it! It may not be the best way to attempt a full split, but when I’m short for time it works for me!

Positions 5,6, and 7 are meant to flow together with the same foot forward. Simply pick a leg as your forward leg and stick with it for all three positions before you switch legs. The picture has 2 different legs forward; that is why I am mentioning this.

  • From Half Split position slide each leg out and away from your body.
  • Your hips should be squared forward.
  • Your back knee should be tucked.
  • Try not to sit on your forward leg; maintain the hip position.
  • Stretch over your forward leg, as far as your arms can stretch.
  • Breathe deeply up for 10 breaths.
  • You may also try going in and coming out of this position a few times, if you want!

8.) Forward Fold: 

Stretch out your back and those tight hamstrings!

  • Sit with equal weight upon both your sitting bones.
  • Inhale deeply, lifting your arms up.
  • Exhale deeply as you fold over your legs.
  • Grasp your toes if you can, gently pulling your head to your legs. All stretching benefits your body, even a little!
  • Repeat inhaling up and exhaling over your legs 10 times.

9.) Forward Bend- Leg Bind:

This twist develops shoulder flexibility, tones your abdominal organs, and stimulates intestinal function. Your breath may shorten and feel more labored as you twist or bind. Simply try to maintain a steady breath.

  • Sit with both your sitting bones equally on your mat.
  • Bend your left knee and pull it towards you.
  • Lean slightly forward.
  • On the inhale, circle your left arm out in front of you while placing your right arm behind.
  • On the exhale, try to meet your palms together behind you.
  • Breathe steadily for 20 seconds to a minute – wherever the bind takes you!

10.) Table Top or Reverse Plank Pose:

These stretches act as counter poses after some intense forward bending.

  • Sit with your knees bent.
  • Place each palm behind each hip with fingers pointing toward your feet.
  • Slowly press through your heels and your palms and stretch up by lifting your hips and chest.
  • Also let your head fall back and lift your chin.
  • Your palms should be directly below your shoulders and heels slightly back from your knees.
  • Simply keep your legs straight as you lift your hips and chest up for more of a challenge.
  • Hold each pose 10-30 seconds or longer if you choose.
  • Don’t forget to maintain a normal breath.

 

I hope you enjoyed this quick stretch that I created, especially for you! Thanks for stretching and flexing with me. I hope you will come back and try a few more classes. We are a Christian yoga ministry after all, so we do not charge for our services. We are blessed to serve you and we are so happy that you stopped bye! Love and light and may peace always be with you!!

xxoo

Penny

BASICS YOGA CHALLENGE FOR BEGINNER’S (gentle yoga to ease into moving with deep breathing)

Posted on by pennyjoliver

With over 36 million people in the USA practicing yoga, why not start a yoga practice today in the comfort of your own home? Halleluyah Yoga is here to help you get started!

Join me as we practice some deep, conscious breathing and explore a few very basic Asanas. Asanas are the physical postures that make up yoga. They build our bodies, focus our minds, and challenge us both mentally and physically. They offer us practice at mastering our reactions under stressful conditions. What we learn about ourselves can then be taken off our mats and into our lives.

To wake up our bodies and refresh our minds, I have included some deep breathing in these Asanas. Awareness of your breath will draw your mind to this present moment. A few moments before you begin, clear your mind through deep breathing so that you may enjoy all the wonderful gifts that yoga has to offer!

Grab a mat, towel, and some water; step onto your mat!

1.) Sitting Cross Legged

  • Sit in a simple cross-legged position.
  • Become aware of your sitting bones in contact with your mat.
  • Try to adjust your weight on both of your sitting bones equally.
  • If you have trouble sitting comfortably, move your feet forward and slide your heels apart until you are more comfortable.
  • Try to lengthen your spine by pulling your stomach in.
  • Press your shoulders down while lifting your chin. Feel anchored, grounded and centered in this position.
  • Place your hands on your knees.
  • Now you are ready to just breathe.

A deep breathing tip: Picture yourself taking the biggest, deepest, slowest, and longest inhale imaginable! Start at the bottom of your stomach, and picture your inhale riding up your stomach, through your lungs, chest, neck, mouth, nose, and head. Feel your entire torso lift with this breath as it expands to make room for more breath. At the top of this breath, when there is no more room for any more oxygen, hold it all in for a second or two. Then, slowly let the oxygen release from your head down to your nose, mouth, neck, chest, lungs, and stomach. Give a gentle push out with your stomach at the end of the exhale. Relax for a few seconds and repeat the process again. Then do it a few more times!

2.) Cross-legged Twist

  • Sit up tall.
  • Inhale with a big inhale.
  • As you exhale, begin a slow, gentle twist from your hips to your right side.
  • The end of your exhale should end your twist.
  • You may deepen the twist by placing your left hand on your knee.
  • Relax your breath and come back to the center.
  • Repeat the entire process of breathing and twisting to the left side of the room.
  • Repeat a twist to both sides a few more times!
  • Remember that your exhales will provide more space for you to twist.

3.) Seated Baby Cobra Stretch

  • This exercise is a terrific warm-up for your spine, a shoulder stretch, and a chest opener.
  • Doing this exercise with deep inhales and exhales releases stress, and improves lung capacity and circulation.
  • Seated in your cross-legged position, please place each hand upon each shoulder.
  • Inhale as you lift your chin and stretch back.
  • Exhale, tucking your chin, rounding your back, and rolling your shoulders forward.
  • Repeat the process 5-10 times.

4.) Cross-Legged Side Stretch

  • Your sides need a little love too, so let’s stretch them!
  • Seated in your cross-legged position, please inhale deeply and slowly, extending and lifting your arms overhead.
  • Press your palms together for a second or two.
  • Slowly exhale, lowering your right arm to your mat while reaching over with your left arm.
  • Look forward and try to match your ear to your right shoulder and your left bicep to your ear.
  • Meet your palms together overhead, and then repeat the stretch on your left side.
  • Repeat the process on both sides 3-5 more times.

5.) Child’s Pose

  • Child’s pose is an essential pose in many yoga classes because it’s a retreat back to a safe resting place after practicing more difficult poses. Beginners, as well as advanced students, all benefit from striking this sanctuary of a pose!
  • Sitting on your heels with your knees together, fold forward over your thighs.
  • Rest your forehead to the floor. Extend your arms overhead.
  • Close your eyes and let go of any tension.
  • Enjoy the reassuring massage of your stomach pressing down into your thighs with each inhalation.
  • For high blood pressure, or if your sitting bones stay up too high in the air, rest your forehead on a pillow or towel. Even making fists with your hands and resting your head there will do!

 

6.) Cat/Cow Pose

  • These two poses will bring awareness and flexibility to the entire length of your spine. They provide a great way to activate your entire body and get your blood pumping!
  • Before we begin, on all fours check to ensure your hands are spread open wide and directly below your shoulders.
  • Your knees should be directly below your hips.
  • Inhale, pressing your palms into your mat, raising your chin, and lengthening your neck. This will provide an arch to your back, making your tailbone lift and stretch. Hold for a moment.
  • Slowly exhale, rounding your back by tucking your chin and your pelvis. Keep moving your chin toward your breastbone.
  • Repeat 10 more times, inhaling and arching your head up. Exhale and tuck inward.
  • Accentuate the stretch so it gets deeper each time.

7.) Seated Forward Fold

  • Stretch out your spine, your hamstrings, and your back in this pose and give your brain a boost by folding forward!
  • Sit with your legs forward.
  • Keep your knees and toes pointing to the sky.
  • Lengthen from your tailbone to the top of your head.
  • Keep equal weight on each sitting bone.
  • Inhale, extending your arms out to your sides and pressing your palms together overhead.
  • Exhale, folding forward over your legs. At first, you may not bend forward very far, but with time your flexibility will improve!
  • Repeat this stretch, inhaling up and exhaling as you bend forward up to 10 times.
  • After you have completed it, remain bending forward and breathing normally. After just a few moments, you may witness yourself bending deeper forward.

 

I hope you enjoyed this beginner class and may you have an awesome day or night, filled with love and peace. And may peace be with you wherever you may go! (John 20:19)

YOGA FOR STRETCHING AND DE-STRESSING CHALLENGE ( Quick yoga class to stretch and let go of tension)

Posted on by pennyjoliver

Build core strength and shine from the inside out with these six quick stretches. Take each exercise slow while breathing deeply. You will invigorate each cell with fresh oxygen while improving circulation, respiration, strength, and flexibility. Lengthen your spine, tone your legs and open up your hips; unwind the knots from sitting at a desk all day!

Liken your body to a star. Stretch and lengthen the body in all directions from the strength of your core and illuminate everything around you. For God said,

“Let light shine out of darkness,” made His light shine in our hearts to give us the light of the knowledge of God’s glory displayed in the face of Christ.

2 Corinthians 4:6

He counts the stars and calls them all by name.

Psalm 147:4

Billions of shattered diamonds radiate in the blackest of nights. God has perfect, distinct, and exact knowledge of each one, and calls them each by name. The Almighty has created, counts and hangs each one in the exact spot that He chooses. Some Bible scholars liken God’s children to these stars. He has perfect, distinct, and exact knowledge of each one, and calls each of us by name. Every one of us are placed by God in exactly the place He chooses. We shine in the darkness all around us because He gives us, His children, His divine light.

Before you begin, cast all your worries and cares upon Him. That way you can illuminate in your Star Pose stretches! When you are ready, grab a mat, towel, and let’s get started!

1.) Star Pose Stretch

  • Spread your legs out to your sides.
  • Tuck your sitting bones while pulling your belly in.
  • Lift your torso up out of your waist.
  • With a big inhale, lift your chest and gaze upward.
  • Let your palms meet while reaching upward, with your biceps at your ears and your shoulders down.
  • Exhale, release the stretch, and lower your arms.
  • Repeat the stretch up with a big inhale, and release the stretch down with a big exhale for 10 counts.
  • Bring your legs in for more support while you stretch!

2.) Star Pose Forward Fold

  • Lower your torso, folding over your legs.
  • Stretch your arms to your feet and hold your big toe.
  • You may place your head on your mat. Use a pillow, block, or chair for support.
  • Breathe deeply for 5-10 slow breaths.
  • Again, place your hands on your hips for more support!

3.) Star Pose Twist

  • Place both of your hands forward on your mat.
  • With straight arms, reach your right arm up with your left arm on the mat and palms spread wide.
  • Twist up from your waist.
  • Repeat the twist with your right arm on your mat.
  • Inhale deeply as you raise each arm, and exhale deeply as you lower each arm.
  • Alternate for 10-20 deep breaths.
  • Use a block, chair, pillow or stack some books for an easier version. Don’t forget your deep breathing!

4.) Star Pose Leg Stretch

  • With both your hands forward on your mat, walk them over to your right foot.
  • Inhale in the middle, and exhale as you stretch over your leg.
  • Repeat each side for 10 stretches on each side.
  • You can continue to use a block, chair or stack of books for each stretch.

5.) Wide Legged Star Pose Stretch

  • If possible, lower to your elbows
  • Keep your legs straight and stretch for 10 deep breaths!
  • You may use a block, chair and books for help as you stretch!

6.) Extended Leg Squat

  • Bend your right leg.
  • Stretch your left leg out to the side.
  • Breathe deeply for 10 breaths.
  • Place your hands in prayer pose if possible, or keep them in front of you on your mat for support.
  • If you can, wrap your right arm around your right leg while slipping your left arm in the back up to meet it.
  • Exhale; it will create more space for you to wrap.
  • Breathe deeply for 10 counts.
  • Repeat the Extended Side Squat using your left leg for support.

yoga on and shine!

YOGA FOR YOUR HEART CHALLENGE (For everyone with modifications)

Posted on by pennyjoliver

This heart opening yoga class is for everyBODY! A less challenging explanation is always included with instructions. Remember that where you find yourself in each position is YOUR perfect place to start!

These exercises below will open our heart area, energize our entire bodies, expand our chest, increase our lung capacity, improve circulation, build strength, work every muscle and de-stress us- all in about 30 minutes! Breathing deeply with continuous movement will activate a relaxed state, resulting in lower blood pressure and increased blood flow to the rest of our body. Meditation may improve cellular metabolism, which can yield major benefits such as blocking degenerative genetic disorders and lengthening the life of DNA cells, according to a Harvard University study.

A heart at peace gives life to the body. Proverbs 14:30

 Although we all have problems and daily struggles God says that if we meditate on Him, our hearts can be soaked in peace and serenity even in the midst of all we face. It is only through Christ that we can have this comforting peace with God. (Romans 5:1)  But it’s not just any peace, it’s Heavenly peace! (Colossians 3:15.)   

…And the peace of God that surpasses all understanding will guard your hearts and minds in Christ Jesus. Philippians 4:7

When you are focused and ready to begin, grab your mat, water and let’s get started!

 

1.) Chair Pose/Forward Bend

  • Stand up tall with your legs and feet together
  • Inhale, sitting back into an imaginary chair. Your knees should not extend beyond your toes.
  • Exhale, straighten your legs and bend forward.
  • Rise up to a standing position.
  • Repeat this process 10 times.
  • This exercise will awaken your body, warm up your legs, and improve your circulation!

2.) Chair Pose Twist into Lunge Twist

  • Press your palms together in Chair Pose
  • With a big inhal,e twist to your right.
  • Try to place your lower elbow beyond your right leg.
  • Hold the position for 3 deep breaths.
  • From your Chair Pose Twist position, step your left leg back into Lunge position
  • Breathe deeply, up to 10 counts.
  • Come out of the twist if it is too difficult.
  • Step your back leg in for better balance.
  • Big breaths before you twist allow more room for a deeper twist!
  • Twist are amazing for your entire mid section, inside and outside!

3.) Warrior I Pose

  • Position your back leg’s heel on your mat.
  • Do not extend your knee over ankle on your forward leg.
  • Meet your palms together over your head. Your pointer fingers can be extended up.
  • Arch back and breathe deeply for 5-10 counts.
  • Warrior I Pose is a great picture taking pose!

4.) Bowing Warrior

  • Clasp your hands behind your back while lifting them up.
  • Arch back and sink deep into the pose.
  • Bend or bow forward with your ear close to your calf.
  • Keep your arms up behind you as high as possible.
  • Repeat this 5 times, back and then forward.
  • Now bow forward, hold the bow and breathe deeply for 5-10 counts.

5.) Chair Pose

  • Return to Chair Pose
  • Repeat the Chair Pose Twist to your left side this time.
  • Step back into Lunge Twist with your right leg.
  • Complete Warrior I and Bowing Warrior with your left leg forward.

6.) Down Dog To Upward Dog

  • From a Lunge position, lower both your hands to each side of your forward foot.
  • Check that your palms are directly below your shoulders.
  • Step your forward leg back into Downward Dog.
  • Breathe deeply for 5 counts.
  • Lower your sitting bones into Upward Dog.
  • Arch your head back.
  • Breathe deeply for 5 counts.
  • Repeat the process 3 more times.
  • You may also do this on your hands and knees to build up strength.
  • You may also bend your elbows and arch your head back for a less intense version of Upward Dog!

7.) Half Bow Pose to Full Bow Pose

  • Clasp your hands behind your back.
  • Lift them up, arching your head back.
  • Breathe deeply for 5-10 counts.
  • Try grasping your feet and arch back into Full Bow Pose.
  • Breathe deeply for 5-10 counts.
  • Are you feeling your chest and heart area opening up yet?

8.) One Legged Forward Bend

  • Sit with your legs extended in front of you.
  • Bend your right leg, bringing it to your inner thigh or knee.
  • Inhale, stretching your arms overhead.
  • Exhale, folding over your leg. Hold this for 3 deep breaths.
  • Repeat this 5-10 times, then switch legs.
  • It’s always a good thing to bend forward after bending backwards!

9.) Half Camel To Full Camel Pose

  • Start with your knees bent.
  • With your hands on your waist and arching your back, breathe deeply for 3 counts.
  • Slowly lower your right arm to your foot. Breathe deeply for 3 counts.
  • Slowly lower the other arm to your other foot. Breathe deeply for 5-10 counts.
  • Never exceed the pose beyond a slight stretch. Go slow and build strength. When your body is ready, it will ease into this pose.

10.) Leg Overhead/Inner Thigh Stretch

  • Lie back and raise your legs. Relax your head, neck, shoulders and arms. Breathe deeply for 5-10 counts.
  • Inhale deeply. With a big exhale, lower your legs to the sides. Point your toes.
  • With a big inhale, slowly pull your legs up from the sides. Lead the pull up with your heels.
  • Repeat this 10-20 times, breathing deeply each time.
  • A terrific exercise for your inner thighs, abs, core, legs and hips!

11.) Bridge Pose

  • Lie down with knees bent.
  • Clasp your palms together.
  • Lift your sitting bones up with a deep inhale.
  • Lower your sitting bones with a big exhale.
  • You should try to keep your feet directly below your knees. I am always going for the deeper stretch and moved them in. You can too! Most importantly, listen to your body; it will tell you when it is ready!

12.) Wheel Pose

  • Lie down with your knees directly over your feet and hands at your ears. Your wrists are facing out.
  • Now see if you can start pushing up evenly with your arms and legs.
  • Let the push up come from your palms and feet.
  • Push them into your mat as you lift your torso.
  • You may only be able to raise your body a few inches at first.
  • This pose really takes time. Your whole back side is engaged as well as your upper body. You may need to build up back side strength. I did for a long time. If you consistently practice, your body may surprise you! Mine sure did here!

13.) Body Hug

  • You did great!
  • It’s body hugging time!

14.) Child’s Pose

  • Sit on your knees and fold forward.
  • Let your body relax into Child’s Pose.
  • Child’s Pose is a great pose to end a class, as it releases all muscle tension and stretches the neck, shoulders, and upper back.
  • Stay here and breathe deeply as long as you like!

yoga on!

ROCK YOUR YOGA

Posted on by pennyjoliver

Mats work pretty good. But doing yoga on the rock is definitely a “higher experience!”

Looking at this picture compels me to sing in my head, “On Christ The Solid Rock I Stand!” I was curious who wrote this song so I looked it up. To my surprise, these beautiful lyrics were penned over 150 years ago by Pastor Edward Mole.

My hope is built on nothing less

Than Jesus Blood and righteousness;

I dare not trust the sweetest frame,

But wholly lean on Jesus’ name.

On Christ the solid Rock, I stand;

All other ground is sinking sand.

All other ground is sinking sand.

It’s based on Matthew 7:24

Everyone who hears these words of mine and does them will be like a wise man who built his house on a Rock.

I’m into higher experiences…how bout you?

Thanks for reading…

Love, blessings and higher experiences to you!

 

 

PEACE AND FLEXIBILITY YOGA STRETCHING CHALLENGE ( A calm peaceful yoga class of deep stretching for flexibility)

Posted on by pennyjoliver

The benefits of stretching our wonderfully made bodies can be pretty incredible. Muscles loosen, blood flows, circulation improves, and our range of motion gets better. Joints, ligaments and tendons become well lubricated, while chronic pain and arthritis can actually improve over time. Stretching offers a sense of well being too. Stretching deeply and breathing deeply while you stretch helps your body release pent up stress and tension. Less stress is more peace. Peace is more calm.

Yoga is definitely a great de-stresser. But for true heart and soul peace… God tells us that it is possible to have a peace that surpasses human understanding! (Philippians 4:7) And, if we keep our minds on Him, He says He will give us “perfect peace.”(Isaiah 26:3) Even in a raging storm we can still have peace. (Psalm 107:29) Belief in what God is saying to us enables us to have what He is saying. May peace be with you, as you stretch and flex!

The ten yoga stretches below, target big muscle groups for a deep release. Simply start your stretch at the place that is right for you and take it from there. Complete this yoga workout on a regular basis and your flexibility will greatly improve. Remember that detailed instruction is always provided for every Halleluyah yoga workout, whether you are a beginner or seasoned yogi master!

1.) Cross Legged Stretch 

Sit cross legged. Then inhale deeply, stretch your arms up, and press your palms together in a prayer pose. Slowly release your arms with a deep exhale, lowering them to your mat. Repeat 10 times. If you like, on your inhales breathe in God’s peace. On your exhales, release your care worries fears and doubts to God. Don’t rush; just breathe.

2.) Side Stretch

With a big inhale, stretch your arms up once again. This time, with a deep exhale, stretch your arm to the side. Try to let your elbow drop to your mat. Stay stretching and breathing for 5-10 deep breaths.

Continue stretching to the side and extend your leg to the side. Bending your extended leg is perfectly fine. Do what is best for you! Continue stretching to the side for another 10 deep breaths.

Come back to a cross legged position. Then repeat the process on your other side.


3.) Butterfly Stretch

Press the bottom of each foot together. Pull your feet as close to your body as possible. Stretch and breathe for a few counts. If the stretch is too intense, simply move your feet forward until it feels good.

Now inhale deeply, arch your back, lift your chest, and stretch your neck and head.

Now exhale deeply, round your shoulders and back forward while stretching over your feet. Try stretching your head to your feet. Repeat the process at least 10 times with deep breathing.

 

 

 

4.) Wide Legged Stretch

Extend your legs to each side. Lower your torso. If possible, stretch your arms out to the sides. Breath deeply and linger in this position, which will allow you to stretch deeper. You can always keep your knees bent and and legs out to the front more than the sides if you cannot extend your legs out all the way

Try walking your hands out or lean on your elbows. 1-3 minutes in this position will seriously improve your flexibility and bring a sweet calmness to your body. You may even realize after a few minutes in this position that you can stretch a little deeper!

After you linger, stretch to each side. Try to get your face to your knee and your hands behind the bottom of each foot. Now linger here with deep breaths and then switch sides. Continue switching sides and breathe for 10-20 stretches each side.

When you are finished, release your legs and shake them out.


 

5.) Seated Forward Fold

Sit with your legs extended forward, with palms together and index fingers sticking straight up. Inhale deeply, stretching over your extended legs. Try to lead with your chin. Exhale, grasping your feet if you can. Bend your legs if you can’t hold them straight. Repeat the process at least 10 times. After this, fold forward one more time and stay there for a few deep breaths.

6.) Body Hug

Lie back, pulling your knees to your chest. Wrap your arms around your legs and give your entire body a big hug.

You can release your body hug and stretch out on the floor with a deep inhale. Then exhale and pull your body in again, giving it a big hug! Repeat a few more times. Lift your head if you can. Roll around in this ball if it feels good, massaging your spine and back.

If you cannot hug your knees in, bend them into your chest as far as you can.

7.) Bridge Lifts

Lie flat and bend your knees. Pull them toward your back if you can. Grasp your ankles. Inhale deeply while lifting your sitting bones as high as possible. Even one inch is a great starting place! Exhale deeply and slowly lower your sitting bones. Repeat this 10-15 times. Go slow.

When you are finished, try one more time to lift your sitting bones up. Stay here for 10 deep breaths if possible.

8.) Happy Baby Pose

Lie flat and raise your feet. Try to grasp each one or grab your ankle or calf. Then pull them down from your heels as far as possible. Breathe deeply for 10 counts. Now have some fun by rolling around while holding your feet. It will also massage your spine and back.

 

9.) Reclining Split Stretches

Hug your knee into your chest as best you can. Breathe deeply for a few counts.

Grasp your leg where you can and pull your knee down.

If you can, pull your foot down. Lift your head to meet your knee. Breathe deeply for a few counts.

Do the whole process with your other leg.

Remember that your current ability to stretch is perfect for you. Just keep practicing, and with consistent stretching you will see your flexibility increase!

10.) Reclining Spinal Twist

Lie back and bend your knees. With a big inhale, let your knees fall to the side. Keep your shoulders on your mat with arms extended to the sides. Breathe deeply here about 5-10 times. Come back to the middle with knees up. Repeat on your other side.

I hope you enjoyed this stretch!

Peace be with you always!