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YOGA CHRISTMAS WORKOUT! (Yoga for everyBODY to praise God and celebrate the season)

Posted on by pennyjoliver

We’re getting a work-out while getting our yoga praise on to the “Glory of God in the Highest” in this yoga segment!

We shall also pray for peace to fill our hearts, love to light our way and that we will pursue goodwill toward our fellow human beings, this Christmas and always!

As the angel of the Lord proclaimed to the shepherds that starry night,

Glory to God in the Highest, and on earth peace, good will toward men.

Luke 2:14

To begin, take a moment to clear your head by breathing slowly and deeply. Savor each life giving inhale. Let stress melt away with every exhale. Allow yourself to have peace, as God intended that you have.

Move slowly into each posture. Try to look up at the maximum point of your stretch. This will magnify your posture into praise, like an exclamation mark at the end of an exciting sentence (like this one)!

Designed for everyBODY, instructions are included with each posture below. An easier way of doing each pose is also included. The praise part of this segment is most important, so try to remember to look up in each posture!

I hope you will enjoy this segment of healthy yoga goodness as you celebrate this most wonderful time of year!

1.) Standing Cobra Forward Fold

With feet together and hands clasped behind you, inhale, raising your arms and eyes upward. Hold for a moment and get your praise on! Exhale, folding forward. Repeat this 5-10 times.

Bend your knees and widen the distance between your feet for better balance.

Place your hands on your hips if you cannot clasp them.

Try to look up!

2.) Warrior I Variation

Step out with your right foot. Place your hands in prayer position. Raise your right heel, and hold this position with 5 deep breaths while looking up. Then, lower your heel and raise your arms over head. Clasp your hands with your index fingers pointing up. Look up at the same time for 5 more deep breaths.

Step out farther for a more difficult stretch, and step in for more support and balance. Hold the posture. Look up. Breathe 5-10 deep breaths.

3.) Warrior III

Lift your back left leg. Stretch your arms out in front of you. Keep your hips and shoulders squared. Look up while breathing deeply 5-10 times.

If you fall over, try again! Maybe try lifting your leg a couple inches off your mat or bend your supported leg a bit. If necessary, keep your hands on your hips as you begin this posture or use a wall for support. Most importantly, remember at the top of your stretch to look up!

4.) Down Dog/Three Legged Dog

Place your hands on your mat from Warrior III position. You can also start this posture by moving into Down Dog from your hands and knees on the ground. Your deepest stretch will be when you can’t keep your heels on the ground. Try to look at your knees, but position your biceps at your ears. Hold the posture, breathing 5-10 deep breaths.

If you are able, lift your leg up behind you and hold the position.

Stay on your hands and knees if you find this position to difficult. You can also extend your leg to the back while on your hands and knees!

5.) Upward Dog

Slowly lower your torso from Upward Dog by curling your toes under you, dipping your head low, and pressing through your arms and up through your shoulders. Then, arch your head back, straighten your arms and look up! At this point your toes should be face down on your mat and your hands should be directly below your shoulders.

Repeat the transition from Downward Dog to Upward Dog a few more times. Inhale as you come to Upward Dog and exhale as you come to Down Dog. Look up with each arch back!

For an easier version lower your torso on the mat. Come up on your elbows, if possible, and arch your head back. Breathe and look up!

 

6.) Low Lunge Stretch Variation

Bring your right leg forward with bent knee. Lower your back leg onto your knee. Your hands should be directly on the mat below your shoulders. For a deeper stretch, extend your forward leg farther. Hold for a moment. Now, begin to sit on your back leg, keeping your forward leg straight. Lower your head to your knee. Repeat this process 3-5 times, inhaling as you lunge forward and exhaling as you sit back. On your fifth repetition, press your palms together and look up! Hold the posture for 10 full breaths.

For an easier version of the same exercise, try keeping your legs closer as you go forward and back. Just a bent knee with palms pressed together, a few breaths, and a look up will do!

7.) Supported Split

Repeat the Lunge Stretch variation again. This time, extend your legs wider for a deeper stretch. Breathe for 3-5 counts.  To try a Split, simply slide your forward leg forward. Keep your left hand on the mat for support and stretch your right arm up. Breathe and look up!

8.) Pigeon Pose

Bend your forward leg in. It is extremely important to keep your hips and shoulders squared. Use your arms to support you in this position. Breathe 5-10 deep breaths, looking up if possible!

As long as you do not experience pain, continue stretching as best as you can in this position. Keep your hips and shoulders squared. Don’t forget to breathe!

8.1) Pigeon Pose Variation

While keeping your hips and shoulders squared, try bending your back leg. If possible, grab your back leg with one or two hands. Breathe deeply for 5-10 counts while holding onto your back leg.

Lower your head to your mat with arms extended forward. Stay squared over your forward leg. Hold and breathe deeply, this time looking down! Do what you can do!

9.) Low Lunge Variation

Come up on bent knee. Extend your forward leg as far forward as you comfortably can. Clasp your hands behind you; breath and look up for 3-5 counts!

Release and open your arms wide as you inhale deeply. Exhale as you press your palms together in prayer position. Repeat the process for 5-10 counts looking up!

10.) Seated Forward Fold

Come to a seated position with legs extended straight out and forward. Inhale, stretching up with hands clasped and index fingers pointing up. Look up! Exhale, folding forward. Touch your head to your knees if you can. Repeat the process 5-10 times.

Bend your knees for a lighter version, still looking up and folding forward!

11.) Seated Prayer and Stretch

Sit cross legged. Extend straight arms slowly up from your sides with a deep slow inhale. Clasp your hands in prayer position above your head, looking up with a deep exhale!

Repeat the process 5-10 times, breathing and looking up!

Lie down on your mat and get ready for your other side.

Once you have completed numbers 1-11, it is time now to repeat numbers 1-11 with your left leg forward!

After you have completed each posture twice using each leg as the forward leg, your Halleluyah Christmas Yoga Segment is complete! Have a peaceful and most wonderful  Christmas…

…and yoga on!

xxoo

 

 

THE PRAYING HALF MOON

Posted on by pennyjoliver

A simple yoga pose can often lead us to incredible discoveries about ourselves. The Praying Half Moon Pose is no exception.  It looks me in the eye and says, “let go!” My body is always ready, but my mind gets in the way!

You know that deep silent part of you, the one no one knows exists with in you, the one that knows you were meant for more? That deep voice inside is hidden, and therefore quite easy to keep contained deep inside. But isn’t that what faith is all about? Leting that voice rise with in us, speak, and then act upon it?

Hebrews 11:1 tell us,

Faith is the confidence of things hoped for, the evidence of things not seen.

So essentially, looking around here at things on earth keeps me bound to things I can see. Faith, which I cannot see, frees me from the things of the earth.  Listening to the unseen voice moves me from bounded to limitless! And then the story of Peter walking on the water comes to mind,

Lord, if it’s you, “Peter replied, “tell me to come to you on the water.” Come, “he said.” Then Peter got down out of the boat, walked on water and came towards Jesus. But when he saw the wind he was afraid and, beginning to sink, cried out,” Lord save me!” Then Jesus reached out His hand and caught him. “you of little faith, “He said,” why did you doubt?”

Matthew 14: 28-31

Poor Peter. There he was feeling fine and divine until he looked around. One would think that Peter, being a disciple which experienced Jesus’ miracles and teachings, should have known he could walk on water if Jesus told him that he could. Instead, the story tell us Peter looked at what he could see – the storm. Then Peter, constrained by his thoughts, was bound to the earth and down he went.

Being in control and relying on what we can see, and avoiding risk, prevents us from true fulfillment. Perhaps even adventures beyond our wildest imaginations could happen if we simply let go of the shore. It’s no denying that Yoga poses can be pretty amazing to do and to see…

…but the most beautiful aspect of  life as in a yoga pose is …the letting go!

keep calm, let go, and yoga on

xxoo

Try Praying Half Moon Pose. Use a sturdy chair at first to build leg strength. Then raise a leg, hop out of the boat and walk on water in your own life!

TAE-KWON-DO CHALLENGE ( Tae-Kwon-Do to help you feel strong and courageous)

Posted on by pennyjoliver

Don’t give in. Don’t give up. And don’t give out! These are not options! Instead,

Be on guard, stand firm in the faith. Be courageous. Be strong.

1 Corinthians 16:13

Fortunately for us, black belt and yoga enthusiast Kelly has demonstrated a bit of Tae-Kwon-Do while Halleluyah Yoga’s mascot, Boomer, looks on!

The point of this yoga segment is to allow these physical stances of guarding, blocking, and striking to remind you of how courageous you are and the strength you possess as you meditate upon God’s mighty words!

1.) Standing Stretch

Let’s ready ourselves with strong blocks and strikes by thinking only on God’s empowering thoughts while we stretch.

Stand tall with your feet together.

Stretch your arms over your head with a huge inhale. Relax them with a huge exhale by your sides.

Repeat 5-10 times.

Remember to pull your abs in, stretch up and out of your waist, keep your shoulders down, neck long, chin up, face relaxed and rest your biceps beside your ears.

2.) Crane Stance

From a Standing Stretch with toes pointing forward, hop back (approximately one foot) unto your right foot. Your toes will face the right side of the room.

At the same time, bend and lift your left leg. You are preparing you for an incoming strike. By sliding your left toes behind your right knee, you will be increasing the support to your Crane Stance block.

Make fists with both hands and lift your right arm for an upward block; lower your left arm for a low block. Tense up the arm muscles for a stronger block.

Take a few huge breaths as you hold this powerful block.

Congratulations! You got out of the way of an incoming strike by hopping back and readied yourself for more.

3.) Warrior II Crane Block

Step forward with your right leg or the leg that was lifted during your Crane Stance, and bend into a Warrior II Pose. Your front arm slides in front of your waist, while your back arm slides just over your head. Press your fingers together and bend your thumb into your palms on both hands for added strength. Hold for 5-10 deep breaths.

Congratulations! You are ready for any incoming high or low block!
3.) Closed Hand High Block in Horse Stance 

Turn your forward left foot inward, and do the same with your right foot. Bend both knees into a Horse Stance. Raise both arms into a Closed Hand High Block just above your head. Tense your arms and squeeze your fists for added strength to your High Block Horse Stance.

Congratulations! You have blocked an incoming strike to your head!

4.) Open Hand Middle Block

Remain in a Horse Stance. Open your arms to the sides. Tense your arms and turn your fists up while squeezing your fingers together while bending your thumbs and pressing them into your palms.The block should end just below your chin and slightly beyond your ribs.

Congratulations! You are blocking a side strike or giving a side strike. You decide!

5.) Supported  Spear Hand  

Remain in a Horse Stance. From an Open Handed Middle Block, quickly straighten your right arm while your left arm quickly slides under to support it. Tense your arm muscles as you practice these moves to increase strength in your blocks and your strikes. Remember to press fingers together while bending your thumbs and pressing them into your palms.

Congratulations! You blocked and you striked!

Now, repeat all five exercises with your other leg forward!

Never forget you are more than a conqueror!

live strong in God and yoga on!

xxoo

<3

PARTNER YOGA MEDITATION CHALLENGE

Posted on by pennyjoliver

Seek Divine guidance everyday to find inner strength so that the world will not blow your candle out!

Let the words of my mouth and the meditation of my heart be pleasing in your sight, Oh Lord.

Psalm 19:14

Grab a partner and let’s get started! Remember through out this meditation that nothing is required of you – You are already qualified according to your Heavenly Father!

1.) “YOU”…are LOVED!

 

 1.) Cross-legged  Partner Meditation 

Sit crossed legged next to your partner in a position of your choice.

Close your eyes. Take a moment to clear your head of any thoughts by focusing on a few deep breaths. When you are ready, say these incredible Bible verses out loud together.

After 10 repetitions, take those Bible verses internally – make them your own. Believe that these beautiful words are yours from your Heavenly Father, because it’s true. Think, focus and reflect upon them while breathing deeply.

Before I formed you in the womb I knew you. Before you were born I set you apart.

Jeremiah 1:5

I have loved you with an everlasting love.

Jeremiah 31:3

Yesterday, He loved you, today, He loves you, tomorrow He will love you, nothing will change.

Hebrews 13:8

These amazing words describe His love for you. You have nothing to do. Just believe!

2.) “YOU”…are a Beautiful Masterpiece and your worth is far above rubies!

2.) Seated Spinal Prayer Partner Twist

You and your partner sit with your legs out in front of you.

Each person may gently bend their outside leg and place it over their inside leg. Hug your outside leg into your body and place your foot over your thigh, and on the ground, for deeper twisting benefits.

Press each of your outside palms together in a prayer position.

When you and your partner are ready, begin saying these awesome Bible verses out loud together 10 times. These beautiful words are meant for you – know that you “are” these words to your Heavenly Father.

The King is enthralled with your beauty: Honor Him, For He is your Lord.

Psalm 45:11

You are God’s Masterpiece.

Ephesians 2:10

Your worth is far above rubies.

Proverbs 31:13

Let God define you. He says you’re awesome! Now repeat the entire Partner Yoga Meditation on your other side!

3.) “YOU” …can give away your problems, be taken care of  and have peace!

3.) Extended Leg Spinal Twist With Partner

Each partner sits up tall with your backs touching and legs extended forward.

The partner on the left pulls their left knee into their body. The partner on the right pulls their right knee inward.

The partner on the left stretches their right palm across their body. The partner on the right stretches their left palm.

Bring your palms together.

When you and your partner are ready, begin saying these magnificent words together 10 times. Then while breathing deeply, continue to give up your problems to the one who truly cares and can definitely help.

Give your burdens to the Lord and He will take care of you.

Psalm 55:22

Give all your cares and worries to God because He cares for you.

1 Peter 5:7

You will keep in perfect peace all who trust in you, all whose thoughts are fixed on you.

Isaiah 26:3

Peace I leave with you; my peace I give to you. I do not give as the world gives. Do not let your hearts be troubled and do not be afraid.

John 14:27

Leave the thoughts you gave your Heavenly Father with Him. They are His now! Repeat the entire Partner Yoga Meditation on your other side!

4.)  “YOU” …are strong, empowered, more than a conqueror, and victorious!

4.) Conquering Warrior 

Stand facing one another.

Step forward with opposite legs, bending knees into Warrior I Pose. Step out farther for more of a challenge or step in for a less challenging position. Stretch arms forward, meeting your partner’s arms. Press your palms together.

When you and your partner are ready, begin saying these awesome Bible verses out loud together 10 times. You are already strong. God has already equipped you. You are victorious – you just need to believe that you are. You are not only a conqueror, but more than a conqueror, invincible! Dwell here, reflect, ponder, and own these words, mighty warrior!

I can do all things through Christ who strengthens me.

Philippians 4:7

The Lord is with you mighty warrior.

Judges 6:12

We are more than conquerors through Him who loved us.

Romans 8:37

Switch legs and do the entire process with your other leg forward. Live invincibly with these words deep in your heart!

5.) “YOU” …are near to God, heard by God, your prayers are important to God, and you can actually come to His throne of grace whenever you need to!

5.) Praying Warrior

Both partners stand stall, shoulder to shoulder.

Each partner steps out to the side. Bend each outside leg into Warrior II Pose. Press your palms together.

When you and your partner are ready, begin saying aloud these comforting words 10 times. Then call upon God for what you may need in this very moment. Dwell, reflect and linger here.

The Lord is near to all who call on Him.

Psalm 145:18

Tears are prayers too. They travel to God when we cannot speak.

Psalm 56:8

Let us therefore come boldly to the throne on grace in time of need.

Hebrews 4:16

You can tell God everything -He already knows it all, but I’m pretty sure that He loves it when you tell Him!

6.) “YOU” can help, encourage, inspire and love each other in mighty ways! 

6.) Encouraging Partner Tree

Both partners stand tall, shoulder to shoulder.

Each partner raise your outside leg. Place it upon your inside thigh. You may place it where it is comfortable for you – your ankle, calf, and knee is okay too!

Raise the arm closest to your partner. Press your palms together. Then press your other hand’s palms together. Help one another stay up in a Tree Pose as you say these words aloud together. After 10 times, breathe deeply, reflect, be encouraged, and loved by God’s Words…

Let us think about each other and help each other to show love and do good deeds.

Hebrews 10:24

Encourage one another and build each other up.

1 Thessalonians 5:11

For where two or three come together in my name, there I am in the midst of them.

Matthew 18:19

Switch legs and repeat the entire process. Keep each other up and don’t let each other fall. Let God’s words come alive in your poses and in your lives!

Be seated together and offer up your Halleluyahs!

do yoga and meditate on

…let me know how it goes…

xxoo

<3

REVIVE TIRED LEGS HIPS AND FEET YOGA CHALLENGE

Posted on by pennyjoliver

Our lower half holds us up all day. Every now and then, shouldn’t we show it some love? Ta- dah! Below, a healthy dose of yoga goodness to the rescue!

Research published in the journal “Evidence Based Complimentary and Alternative Medicine” has found that regular yoga poses and stretches can help ease restless legs, help you sleep better, feel less stressed and even lower blood pressure.

Think about it: God is never exhausted. Instead, He offers us His strength and His rest!

The Lord will not grow weary, and His understanding no one can fathom. He gives strength to the weary and increases the power of the weak.

Isaiah 40:28-29

Breathing deeply and lingering in each stretch will allow for a deeper stretch and release. Let our inhales lift and refresh our tired cells with new energy. Let our exhales release tension and built up stress. With a tireless God to help us, we can’t help but revive and come alive!

1.) Star Stretch Twist

Spread your feet apart to where you feel comfortable. With a big inhale, lift your arms over your head, interlocking your fingers at the top.

Exhale, slowly extending forward while stretching your arms out.

Try to touch your mat, but if you can’t, hold your knees or your hips with one hand while stretching the other arm up.

Alternate arms for 10 times each and remember to go slow and breathe

2.) Intense Stretch Pose

From Star Pose, turn your left toes in while extending your right toes to face the right side.

Please keep your hips squared to the side as you extend over your forward leg.

Go slow, be gentle and breathe.

Hold for 5-10 deep breaths to feel the stretch and the release.

3.) Lunge Pose With Twist

Bend your right leg into a Lunge Pose. Hold for 10 deep breaths.

Lift your right arm up and twist. Hold for 10 deep breaths again, then come back to Lunge Pose.

Lift your left arm up. Hold for 10 deep breaths again.

Do not repeat on your other leg yet. Move on to the next exercise.

A less challenging way to do this exercise would be to bend your back leg.

4.) Deep Lunge Pose with Simple Twist

From Lunge Pos,e simply bend your back leg to your mat. Stretch your arms up and arch back for 5-10 deep breaths.

Place your left elbow over your forward right leg. Place your right arm behind you. Hold this for 5-10 deep breaths.

Do not repeat on your other leg. Move on to the next exercise.

5.) Lizard Pose

From Lunge Pose, with your right leg forward, place your hands on the inside of your right leg.

If that feels comfortable, bend both elbows and slide your right foot forward while release your knee to the side.

You can always lower your back knee to your mat and keep your arms straight if this is too difficult.

6.) Forward Bending Twist

Stand tall. Extend up and over your legs.

Place your hands on your mat. Place your hands on your hips, thighs, knees, or ankles to make it easier.

Inhale in the middle and exhale as you lift each arm. Repeat this 5-10 times with each arm.

7.) Tip Toe Squat into Side Stretch

Lift your heels, bending your knees out to the sides.

Place your hands on your mat in front of you or place them into Prayer position.

Hold this for 5-10 deep breaths.

Extend your right foot to the side. Place your hands on the mat in front of you for support.

Lift your left arm and stretch over to the right side. Hold this for 5-10 deep breaths.

Repeat with your extended left leg.

You can alternate stretching over your right, then left, extended legs for 5-10 deep breaths, inhaling in the center and exhaling out to the sides.

8.) Star Pose Forward Bending Twist

Widen your legs sideways to a place that is comfortable for you.

Inhale, stretching your arms up over your head.

Exhale, extending over each leg with opposite hands to their opposite ankles. Extend the same arm up to twist.

Come into the center with a deep inhale.

Repeat this 10 times on each side.

9.) Seated Leg Stretch

Sit with bent knees in front of you.

Hold your right leg, gently lifting it up.

Massage the back of your leg if you like.

Point and flex your ankle. Linger and stretch.

Bring your leg to your torso.

Hold for 10 deep breaths.

Repeat the process with your left leg.

10.) Cross-legged Side Stretch

Sit cross-legged.

With a huge inhalem stretch your arms up from your sides.

Look up. Arch back and hold for a moment.

Exhale, releasing the hold and stretch up and over to your left side.

Repeat on your left side. Come to middle and stretch to each side for 10 deep breaths on each side.

 

 

I’m feeling better now. I sure hope you are too! Let me know how it goes…

Thanks for joining me and we’ll see you soon…

stay strong and yoga on!

xxoo

<3

 

YOU ARE LOVED MINI YOGA CHALLENGE

Posted on by pennyjoliver

It’s called, “Fierce Pose” in Sanskrit, “Chair Pose” in English and “Squatting” in Body Building. This pose gets its name because it’s based on where and how we perform it. Isn’t that kind of like love? We love one other based on “something” like emotions, feelings or desires.

Fortunately for us God is Love and the Creator of love. He loves with a pure and holy love that surpasses all human comprehension. Not only has He always loved each of us unconditionally, He also extends His love for each of us for all of eternity!

Give yourself a daily dose of Fierce Pose and based on nothing you can do or not do, be loved today, tomorrow and for all eternity!

God says,

I have loved you with an everlasting love.

Jeremiah 31:3

 

Don’t be afraid of it’s name. Fierce Pose is an approachable full body pose that builds leg strength, stabilizes your core, improves lung capacity, stretches your shoulders and opens your heart and back. Breathing deeply while holding this pose will help you enjoy its invigorating qualities. Below are four variations of a Fierce Pose. Enjoy the health benefits and know you are loved, as you practice this short but powerful yoga sequence!

1.) Fierce Pose

Stand tall with your feet together, back straight, shoulders pressed down, neck long, and face relaxed. With a deep inhale, slowly sit back like you are sitting on a chair. Lead with your sitting bones and raise your arms. Do not let your knees extend beyond your toes. Hold this position for 10-30 seconds while breathing deeply. Repeat this 5 times.

For an easier version, sit back just a little. Spread your feet apart for even more support.

2.) Praying Fierce Pose

Come back to a standing position. Sit back into Fierce Pose with a deep breath. This time, pressing your palms together in prayer position. Hold for another 10-30 seconds while breathing deeply. Extend your prayer pose to the floor by lowering your head and straightening your legs. Go to a standing position, then repeat the process 3 times more.

 


3.) Praying Fierce Pose Twist

Go to standing position – then, inhale and exhale, twisting to the right. The inhale lifts you up and provides room to twist, and the exhale lets you twist deeper. Your left elbow should extend beyond your right thigh. Press your palms together while trying to look up! Hold the position and breathe deeply for a few seconds, then repeat on your other side.

4.) One Legged Flying Fierce Pose 

Stand tall. Place your left leg over your right thigh, inhaling deeply. Exhale, lean back, and lift your arms back behind you. A longer exhale allows for a deeper stretch. Hold the position for 10-30 breaths. Repeat with your left leg on the ground.

…always remember that somebody loves you at this moment and every moment in the future. No conditions necessary!

xxoo

<3

 

BREATHING WARM UP YOGA CHALLENGE (Seated breathing exercises to begin each yoga class or for a quick pick-me-up/stress buster)

Posted on by pennyjoliver

Join me for a quick pick me up/stress reliever. Or take 5-10 minutes before each Yoga Challenge to complete this. It will fire up your body, boost your energy, relieve stress, and get you focused and ready for your workout!

Below you will find 9 basic exercises with focused deep breathing. Breathing with movement will improve your circulation, remove toxins from your body, and keep your body running on optimal!

You can also fill your lungs with the peace of God as you breathe and soar above circumstances that may be weighing you down. Let go and enjoy the ride, for God says that,

…those that hope in the Lord will renew their strength. They will soar on wings like eagles.

Isaiah 40:31

Eagles fly the strongest, swiftest and highest of all birds. They are also dependent upon storms and high winds – it’s what makes them soar!

1.) Cross Legged Breathing Meditation

Try to surrender all thoughts. Give up your cares, worries, doubts and fears.

Meditate on the Bible verse as you inhale and exhale slowly, deeply and deliberately.

Focus and breathe for 5-10 long deep breaths. Have fun and really try to remember to inhale and exhale, deep, strong and long!

When you are ready, proceed to the next exercise.

2.) Neck Stretch

Sit up tall.

Make sure your hips are on top of your sitting bones with your stomach pulled in, face relaxed, neck long and shoulders pressed down.

Take it slow and inhale like you are pulling all the air around you into your lungs.

Exhale slowly, turning your head to the right.

Repeat on each side, slowly inhaling in the middle and slowly exhaling as you turn your head for 5-10 times each side.

 

3.) Arm and Upper Body Stretch

Deeply inhale, lifting your arms slowly up from your sides.

Look up for a deeper stretch. Hold it for a few moments.

Slowly exhale, gently releasing your arms to the mat.

Repeat for 5-10 long, deep, slow breaths.

4.) Seated Side Stretch

Inhale slowly lifting your arms up from the sides, just like #3 above.

Exhale, gently leaning over to the side.

Repeat for 5-10 deep, slow breaths on each side.

 

5.) Neck, Shoulder, Heart Opener

With hands clasped behind your head, inhale deeply.

Exhale deeply, folding forward. Round your torso as you fold.

For a deeper stretch, inhale again and slightly lean back. Push your chest forward while your elbows back, and look up.

Repeat with the inhales, stretching up and back with the exhales rounding forward. Repeat the process for 10-25 deep breaths. Try it 1-3 minutes and see how you feel! Go slow and stretch!

6.) Neck and Shoulder Side Stretch

With hands clasped, inhale deeply while stretching up.

Exhale deeply, folding gently to alternating knees for 10-25 or longer deep breaths.

7.) Intense Side Stretch

With hands clasped, inhale and stretch up like #5 again.

Exhale, lean over to your side, and touch your elbow to your knee, if possible.

Repeat with big inhales in the middle and big exhales out to the sides for 10-20 deep breaths each side.

8.) Seated Eagle Arm Stretch

Bend both elbows out in front of you.

With a normal breath, slide your left hand under your right elbow. Let that hand continue sliding up and around your right arm. Your palms should meet.

Hold for 5 long inhales and exhales. Remember to keep your shoulders down, neck long and back straight.

Repeat with right hand sliding under your left elbow and circling your arm.

9.) Cross Legged Forward Stretch

Inhale deeply, keeping your back straight, shoulders down, neck long, and your stomach pulled in.

Exhale, slowly folding forward. For a deeper stretch, lead with your chin as you fold, keeping your back straight.

Slowly, and with deep inhales and exhales, repeat the process up to 10 times.

You can walk your hands out and lower your head for an even deeper stretch!

Breathe deeply and yoga on!

xxoo

<3

 

INVISIBLE?

Posted on by pennyjoliver

This picture says it all. It’s funny because it is just that: a picture. In real life, it hurts to feel invisible to other people. The worst part is, people probably don’t realize they are doing it to us. And if they do it, says more about them then it does us. Lately, it’s been happening to me a lot. For example, the other day I had a a ten minute in-depth discussion with my postman in the Post Office about golfing. You know the moment when you both discover you have a love for something. You walk away feeling like you have connected. Well, we talked up a storm that day; a week later I started the golf conversation, and it was like we never discussed a word about it before. Hopefully, the postman didn’t see my chin hang down the whole time he did my postage!

How about the “one-sided conversation”? You ask about their  lives, then they talk on and on about themselves?  How about the spell-bound look they give you when you ask them a question while they have been staring at their phone for the past 5 minutes?

Well, don’t lose hope. You are not invisible:

… for God sees and hears you…The eyes of the Lord are upon the righteous, and His ears are attentive to their cry. Psalm 34:15

… for God is listening intimately and intently to you… God is able to hear us even when we are silent. Romans 8:26

… for God is ready to help you… Don’t panic I’m with you there’s no need to fear for I’m your God. I’ll give you strength and I’ll help you. I’ll hold you steady and keep a firm grip on you. Isaiah 41:10

… for God is thinking about you all the time… My thoughts toward you are countless as the sand on the seashore. Psalm 139:17

… for God thinks the world of you...even the hairs on your head are all numbered. So don’t be afraid. You are worth more than many sparrows. Matthew 10:31

… for God made you a “one of a kind person”…You are a blessing! The Lord made you in an amazing and wonderful way. Psalm 139:14

… for God thinks your gorgeous…The King is enthralled with your beauty. Psalm 45:11

… for you must hold your head high, God gave you dignity…You have dignity. Proverbs 31:25

… for you can ask and you will get real answers…Call to me and I will answer you, and show you great and mighty things which you do not know. Jeremiah 33:3

…for you simply cannot be invisible if God is always with you…I am with you always, even unto the end of the world. Matthew 28:20

…for how can you be invisible if you are constantly loved?…You are love forever. Romans 8:38-39

You may feel invisible to the world at times but to God, you are being loved moment by moment beyond measure! Gosh, I feel better now.  I hope you do too!

yoga on

xxoo

<3

 

 

 

YOGA CHALLENGE SUITED FOR ROYALTY (yoga shot on castle grounds)

Posted on by pennyjoliver

Let’s have some fun! Join me in fifteen of my favorite standing yoga poses; everyone is invited! Each pose comes with instruction to modify or intensify each position, so that each pose will benefit everybody! Together, we will be stretching, strengthening and building our entire bodies while improving focus, concentration, stability, balance, and body awareness. We will be providing our insides an opportunity to detox, while boosting our metabolism and circulation. Our respiratory system will fire up, bringing fresh oxygen to our all of our cells. It’s a total body workout suited for royalty!

Imagine the biggest castles in the world. Now imagine every castle in the world that was, or is now, or ever will be. Now place yourself in the middle of all those castles combined. Think how protected and impenetrable you are, standing inside millions of stone walls. Now wrap your brain around this:

The Lord Most High is your Fortress. Run to Him for safety.

Psalm 91:9

Take a moment to relax and get into the mood of these yoga poses. Close your eyes, breathe and flood your mind with thoughts of how loved, protected and unconquerable that you really are!

Complete the entire 15 poses with your right leg forward and as the leg that holds you up in balancing poses. Then complete the entire 15 poses with your left leg forward and for balance!
1.) Warrior I

Step to the side, bending your right knee. Do not extend your knee beyond your toes. Keep your back leg straight with toes slightly pointing inward. Open your arms wide to the sides. Keep your neck tall, with chin up and shoulders down. Try to pull up and out of your hips. Pulling in your stomach will help. Breathe deeply up to 10 counts. Step your back foot in for less intensity. For more of a challenge step your back foot out.

2.) Triangle Pose

With heels on the same line, point your forward right foot to the side. Point your back leg’s toes slightly inward. Keep both legs straight. Fold over your front leg. Open up your arms. There should be a straight line from hand to hand. Where ever your hand falls do the Triangle from that place. Meaning you can still attempt to open up your arms with your hand higher on your leg. Stretch and breathe up to 10 counts.

3.) Open Arms Warrior I

Simply bend your forward leg and open your arms generously to the sides. Breathe deeply for 10 counts. Bend deeper  for more of a challenge and hold the position for 1-3 minutes breathing steady and deeply. Step your back leg in for less intensity.

4.) Deep Lunge Pose 

From Warrior I Pose, turn your hips to face your forward leg with toes pointing forward. Raising your back heel will enable the turn. Keeping your heel up, lift both arms, and look up. Breathe deeply again for up to 10 counts. Stepping in your back foot will lessen the intensity a bit! You may also hold the pose with your hands on your hips, looking straight.

5.) Lunge Pose Twist

From a Deep Lunge position, place your back heel on the mat for stability and press your palms together in prayer pose. A big inhale will provide space for you to twist; with a big inhale, twist your torso to the right side. Pressing your palms will also help with the twist. Eventually, you want your left elbow going beyond and to the outside of your forward right leg. Once you have arrived, continue pressing those palms together. Breathe steady and deeply for up to 10 counts.

6.) Standing Forward Bend

Stand tall with legs together. Inhale deeply, stretching your arms up overhead. Exhale deeply, folding over your legs. Repeat up to 10 more long and deep breaths. Stretch only as far as you can go. Then do the exercise from your position.

Once you have completed the Forward Bend, remain folded over your legs. Try to touch your toes, but any part of your leg will do. Inhale deeply with your head up, looking straight. Also keeping your back straight with your head and chin up. Then exhale, lowering your head as close as you can to your knees. Repeat the Forward Bend up to 10 times with big inhale and exhales.

7.) Chair Pose 

With legs together, gently sit back as if there was a chair behind you. Lift your arms up as you do. Make sure that your knees remain behind your toes. Sit back to the place that is comfortable for you. For more stability, widen your legs. For more intensity, keep your legs and feet tightly pressed together while sitting back as far as you can. Breath deeply again, for up to 10 counts.

8.) Chair Pose Twist

From Chair Pose, press your palms together. With a big inhale, twist your torso to the right. The inhale lifts you so press those palms together and twist. Try to get your left elbow to the outside of your right thigh. Stay where you find your twist and breathe deeply for up to 10 counts. Repeat on your left side.

9.) One Legged Chair Pose

If you can, sit back into Chair Pose as you lift your left leg and place it over your thigh. Stretch your arms out to the sides and breathe deeply for up to 10 counts. The bending forces your torso forward and stretching your arms, giving you stability. Don’t forget to smile!

10.) Warrior I

Step out with your right foot and bend your knee. Keep your knee behind your toes and your back leg toes slightly turned in. (Mine are not turned in as much as they should be!) Stretch your arms out and breathe deeply for up to 10 counts.

10.) Half Moon Pose

From Warrior I Pose, dip your forward shoulder and raise your back arm. Slowly and gently pick up your back leg. Find your mat with your forward right hand. You should keep your knee bent for better stability. If you are balancing well at this point, lift your left arm up and look up. This will open up your body into Half Moon. Hold for up to 10 big breaths. Remember that even lifting your back leg up 2 inches is great when your starting out! You can use a sturdy chair or table for stability as you practice Half Moon Pose.

11.) Half Moon Pose Stretch

From Half Moon Pose, bend your lifted leg and hold unto that foot. Pushing your foot away from your hand  will provide a deeper stretch. Use a sturdy chair or table as you begin. With consistent practice, you will see results in all that you do!

12.) Tip Toe Extended Leg Squat

Bend your knees and squat down, placing your palms together in Prayer Pose. If your legs are feeling sturdy, extend your left leg out to the side. Breathe deeply for 10 counts and repeat with your right leg extended. If you can’t do this yet, stay on your tip toes in a squat position without extending your legs.

13.) The King’s Pose

Pick your left leg up. Squeeze your knee into your chest. Slide your left hand slowly down your leg, clasping your ankle and dropping it behind your body. You should only be holding onto your ankle at this point. It’s easiest if you grasp your foot. I like to grasp my fingers on the outside of my foot. Slightly bend your standing leg at first. I have seen it done all ways. I think if you can actually get in this position, you don’t care where your hand holds your foot. Now just lean forward a little. Then lean little more. Pressing your foot into your hand helps with deepening the stretch. Try to lead with your chin and breathe 10 big breaths. Use a chair or sturdy table to help hold you up if it’s still difficult.

14.) Praying Tree Pose

Stand tall. Gently place your left foot anywhere on your right thigh. The higher the foot, the deeper the stretch; you are improving balance and coordination. Breathe deeply for 10 counts. Try to keep your back straight, shoulders down, neck long, and palms pressed together. Also, try not to let your lifted leg sneak forward. Keep your extended knee directly out to the side.

15.) Warrior I Pose

Bend and step your right leg forward. Move your back toes slightly in, keeping your back leg straight. Pull in your stomach and sink your torso to deepen the stretch. Lift your arms up to Heaven and breathe deeply up to 10 counts!

Lie down for a bit to let your muscles relax – you worked hard! When you are ready, rise up, take courage and remember to who you belong!

stay strong

and yoga on!

xxoo

<3

 

 

 

YOGA FOR A DEEPER SLEEP CHALLENGE BECAUSE YOU MATTER ( Yoga before bed to calm and restore your nervous system for a sweet sleep)

Posted on by pennyjoliver

In need of a few Zzz?  Back aching? Feeling stressed? Perhaps you find yourself in an overwhelming situation. Don’t fret! Instead do something good for you. Because You matter, and you deserve to feel great! After all, you got status: you matter not only to your family and friends, but the King of the world! You believe that Jesus died for your sins, You are a “VIP ” according to Heaven! So today, let’s treat ourselves like the people that we really are! Let’s honor our King by celebrating His magnificent masterpiece: You!

In this Quick Fix Yoga Segment, we’ll do the soothing restorative yoga pose, “Legs Up a Wall!” It will calm your nervous system, ease muscle fatigue, drain tension, improve digestion, and move stuck or stagnant fluids. It also will trigger your relaxation response, thus slowing your heart, breath and brain waves, promoting a peaceful, blissful state. The soothing benefits of this yoga pose grow deeper the longer you can stay in it. Try for 5 minutes at first, but if you can go longer, by all means stay as long as you like!

To begin, shift your body near a wall and gently walk your legs up. Rest the backs of your thighs against the wall, which offers a gentle support that deepens the restorative benefits of the pose.

If your thighs cannot get there, then bend your legs and shimmy your hips a little closer to the wall. If you feel strained, come back down and lay before a chair with your legs resting comfortably upon it. If even that is too strenuous, simply lay down on your mat or lay on the floor with your knees bent.

Once you arrive at your perfect resting place position for Legs Up a Wall, you need only to close your eyes, exhale completely, and melt into the pose. Try to inhale and exhale through your nose. Let each inhale draw upon God’s peace. Let each exhale dissolve your cares, worries fears and doubts. Focus only on God’s peaceful and loving words in Isaiah 26:3:

You will keep in perfect peace whose mind is stayed on thee.

or Psalm 4:8 for a sweet night’s sleep,

When I go to bed, I sleep in peace because Lord, you keep me safe.

 

Now, scan your body limb by limb, inviting any knots and grips of tension to dissolve away completely. Let your brain drain, relinquishing its hold on obsessive worries and fears that may still linger.  Grow easy and tranquil, grasping after absolutely nothing. Let everything you know about yourself dissolve. Fall beneath the surface of life into God’s quiet stillness.

Invite your breath to deepen. With each quiet exhalation and with every ounce of letting go, fall deeper. Linger in the soothing silence. Dwell in the freedom of surrender and indulge in the tranquility and deep rest of letting go.

Because, You matter!!

xxoo

<3