AND BREATHE…

Posted on March 30April 25 by pennyjoliver

What happens to our body when we are stressed? It defends itself, of course!

Amazingly, God has created us with an entire defense system that turns on as soon as we become stressed. Dr. Herbert Benson, a cardiovascular specialist at Harvard Medical School coined it “The Relaxation Response.” Esther Sternberg, physician and author of several books on stress and healing, explains how it works.

Immediately, our heart rate speeds up and diverts blood away from our guts and to our muscles so we can run away. The pupils of our eyes constrict, so we can keenly focus on our attacker. The bronchii of our lungs increase blood oxygenation and convert energy stored in the liver into fuel for strength and stamina. She also states that if we are stressed for too long, our body starts to release stress hormones and nerve chemicals that we do not want floating around in our body. That is why it’s important to our health to chill out as soon as possible. Perhaps God designed our breathing system with that in mind: that we might trust in Him for help.

Next time you feel stress coming on, drop and give yourself 10 long and deep breaths. Chill and meditate on this verse of Scripture and just breathe… let God take care of it all!

More ” Halleluyah Moments ” please!

Chill Out In The Happy Corpse Pose

Posted on May 14May 22 by pennyjoliver

Who knew something so simple as laying back in a Corpse Pose could make us healthier and more beautiful?

In the Yoga community Corpse Pose is known as a huge stress-reducer, a great method of meditation and the perfect position to focus our gaze on higher thoughts.

Simply lay back, let your feet spread, place your arms by your sides with palms up and try to keep your shoulders away from your ears. Then give yourself ten or more big inhales and exhales. If your feeling it stay here longer and really give yourself a chance to unwind!

I personally have a hard time staying here. I wanna go go go! If I do relax for a moment though all the things I must do seem to flood my mind. Hopefully your not like me and will be able to reap all the healthy benefits of acting like your dead on the ground here. You can always pretend your sunbathing, too!

Corpse Pose is also a perfect position to…

Set your mind on things above and not things of the earth.

Colossians 3:2

And also a perfect position to focus upon goodness & positivity!

Whatever is true, noble, right, pure, lovely, admirable and praiseworthy, think about such things.

Philippians 4:8

After reaping the healthy benefits of these applied Bible verses know that…

Those who look to Him are radiant, Their faces are never covered with shame!

Psalm 34:5

keep calm & yoga on

xxoo

Penny

BEDTIME YOGA WITH A PILLOW

Posted on February 7July 12 by pennyjoliver

Go ahead. Indulge yourself. You deserve some “R&R!”

Dim the lights, its nighty night time!

You can practice this one as a whole and a prelude to a wonderful night’s rest. You may also practice each position when ever you like for a dose of R&R whenever needed.

This Yoga sequence will help you to unravel from your day helping you to relieve built up stress and tension while activating your parasympathetic nervous system, your rest and relaxation state of being. A perfect set up for a wonderful night’s sleep. Oh, and don’t forget to put on something comfortable and perhaps light some candles or burn some incense…

Sweet dreams everyBODY! Pssst… Indulge yourself even more by placing pillows all around you!

Sit Cross-Legged

Grab your pillow and place it on your lap. Stretch your arms out and close your eyes.
With each inhale, inhale peace. With each exhale, let go of all your cares, worries and anything that bothers or upsets you. This is your time to unwind. Let everything go. You deserve some peace.
Unwind. Relax. Soothe your soul and nurture your body with each breath.
Stay here inhaling and exhaling until you are ready. Remember, this is your time.

Stretch to each side

Inhale in the middle and then exhale while stretching to each side.
Repeat 10 times or so on each side.

An Easy Cross Legged Stretch Forward-for calm and ease.

Close your eyes and walk your hands forward and bend and stretch over your legs.
Breathe deeply for 10 long deep breaths.

A Forward Fold -with your pillow under your knees.

Place your pillow under your knees and gently bend forward. Settle gently into the fold still breathing deeply. Close your eyes thinking only calm and peaceful thoughts. Stay here as long as you like.

A Sweet Baby Pose- to show your body some love!

Lie on your back. You can place your pillow under your lower back or rest one on your stomach or wherever it feels best.
Now pull your body in and give it a great big hug and breathe deeply while you do.
You may find it to be a bit harder to breathe deeply here. But continue to inhale and exhale those deep breaths because you are doing your body a world of good!
Deep breathing to relieve stress is backed up by science and squeezing your knees to your chest has a few amazing health benefits as well!

The Amazing Spinal Twist… just say ahhhhh!!!!

Oh what a stretch this one is and you can practice it both ways and see which one suits you!
Your pillow can be placed under your knees.
Or your pillow can be placed to the side for your leg to rest upon.
Try to keep your arms stretched out to each side and both your hips facing upward. Once you establish this pick a knee up and let it fall gently to the side.
Close your eyes. Breathe. Rest. Relax and soften into the moment and feel the calm coming on. You deserve this time to yourself.
Don’t forget to show your other side you care.

Why only use one pillow? Try all three versions of the comforting Child Pose here and see which one make you feel best while holding and breathing in the position.

Sit on your heels, close your eyes and fold over your knees.
Stay in the version you like best and breathe deeply for 10 long and deep counts or more.

Legs Up A Wall Pose.

This Yoga Pose is known for it’s calming effects and boasts many health benefits besides getting you ready for sweet dreams. Why not place a bunch of pillows all around you and really go for getting in the sleepy mood!

To begin, walk your legs up the headboard of your bed.
Or lie on the floor and place them on a chair or wall.
The point here is to scoot your behind as close to the wall as possible or comfortably on a chair. A pillow under your lower back may help.
Once you have established your perfect position, place a pillow under your head or sides if you like. The point is to get as comfortable as you possibly can.
Now just close your eyes, focusing on inhaling deeply and then exhaling deeply. Let go of your cares and worries in each exhale and inhale peace and life into every cell of your being.
Your worth it you know. Your worth being in a calm and peaceful state before bed. Actually, you owe it to yourself. After all, if you don’t take care of you, who will?

I thank you for joining me!

“keep sleepy and yoga on”

The above yoga sequence should to the trick, but if you like, you may indulge and enhance your good nights sleep by thinking the higher thoughts below. For God wants us to sleep because sleep heals our body and God invented sleep and promised to give us a restful and peaceful nights sleep. Especially when we meditate on His peaceful remedy of sleep.

For He tells us…

He will keep us in perfect peace when we set our minds on Him. ( Isaiah 26:3)

And the peace He gives us won’t be like the peace of the world. (John 14:27)

And the peace He gives surpasses all human understanding. (Philippians 4:7)

STRETCH IN YOUR CHAIR YOGA CHALLENGE

Posted on January 3September 29 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.

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 December 18September 5 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 November 25 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 October 18September 29 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 September 20September 29 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 September 6September 16 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 August 23March 19 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