YOGA FOR BETTER DIGESTION

Posted on August 14August 20 by pennyjoliver

Hi Friends!

It’s inevitable, from time to time I know we have all suffered from digestive distress. Approximately 10 million people each year visit the Emergency room due to abdominal pain. And in 2017 the US spent 1.3 billion dollars on (OTC) laxatives according to Statista, a statistic and study company.

Did you know that you can ease some of the symptoms and encourage good digestion just by doing a few yoga postures with deep breathing? Doing yoga on a regular basis may even eliminate all your digestive issues. Why not try a few postures right now?

I have created an easy and short digestion sequence just for you. Join me on the beautiful shore of Half Moon Cay, Bahamas and let’s get started!

Take a few moments before we start to ease you mind. Knowing that God loves you deeply beyond your human comprehension may help you to relax. Because you are divinely loved, He desires to give you divine rest. It is yours at this precise moment and anytime you need it in the future. The only requirement?

Come to me and I will give you rest.

Matthew 11:28

1.) Forward Bending Stretch is a blood-flowing, brain-boosting yoga pose that lengthens and compresses the digestive tract, stimulating digestion.

Stand with your feet hip width.
Inhale, stretching your arms up overhead.
Exhale, folding forward.
Repeat inhaling up and exhaling over 5-8 times.
Only fold over as far as you can. If this is too difficult, you may fold over and use a chair/table for support.

2.) Standing Side Stretch

Your feet should hip width.
Inhale deeply, with your arms stretched over head.
Exhale deeply as you stretch over your right side.
Repeat the process 3-5 times each side, inhaling with both arms overhead and exhaling as you stretch to each side.

3.) Squat Pose (and Twist) uses gravity to stretch and strengthen your groin and inner thighs. It also encourages blood flow to your kidneys and intestines encouraging digestion, and brings alignment to your pelvic floor. You may find it will release a tight lower back!

Stand with your feet a little wider than hip width apart.
Slightly turn your feet out.
Slowly bend your knees, lowering yourself as far down as you can.
If you find this challenging, place a rolled up towel or yoga blocks underneath your heels before you squat.
Once you are in a comfortable position, press your palms together in front of you.
Breathe deeply for 5-10 slow and deep breaths.
If you lower your left arm in front of you with a big inhale and then twist to the right with a big exhale, you will increase the benefits of the stretch.
Repeat the process with your right arm lowered in front of you, left arm up.
Repeat each side 5-10 times.

4.) Cat/Cow Poses massage your inner organs as you lengthen the intestines. According to Yoga Journal, this movement helps bring fresh blood to the epithelial cells responsible for efficient stomach function.

Go onto your hands and knees; be sure that your palms are directly below your shoulders.
Your knees are directly below hips.
Inhale slowly, lifting your chin and gently arching your back.
Exhale slowly, tucking your chin, rounding your shoulders, and pulling your stomach in as far as you can.
Repeat the process 10 times, inhaling up and exhaling down with deep breaths.

5.) Seated Forward Bends relieve constipation, bloating and flatulence by massaging the organs responsible for these functions.

Extend your legs straight in front of you.
Keep both of your sitting bones equally on the mat.
Inhale, stretching up with arms overhead.
Exhale, slowly folding forward.
Repeat the process for 10 inhales and exhales.
On your last fold forward, stay there and breathe slowly for another 10 long deep breaths.
You may bend your legs if it’s too difficult to keep them straight.

6.) Seated Spinal Twist helps digestion by improving liver and pancreas function.

With both legs extended forward, pick up your left leg up.
Hold the position, breathing deeply for 3 counts.
If you are able, place that leg over your right extended leg.
Placing your foot on top of your other leg is fine, and over the knee area is good too! Do what you can!
Once you have found a position you can do, inhale and lift your chest up. Press your shoulders down and lengthen your neck and spine. Then, with a big exhale, twist the the left side.
Breathe deeply for 5-10 counts and switch sides.

7.) Legs Up A Wall is intended as a deeply restorative pose. With deep breathing, you will ignite the rest and relax response of the body. This allows your body a chance to heal and repair, flooding your body with serotonin and putting you into a calm state of mind.

Find a wall to rest your legs on.
Let all tension go with the flow of your breath.
Inhale deeply, slowly, calmly and fully.
Exhale the same way.
Repeat the process for 1-3 minutes or longer if you choose.

I hope you enjoyed this stimulating, cleansing, encouraging, and restful healthy yoga sequence!

keep calm and yoga on

The Peaceful Warrior Pose

Posted on July 19August 20 by pennyjoliver

Peaceful Warrior Pose. A paradox of peace and power. The perfect opportunity to experience and explore the magnificent strength and presence our bodies can evoke while offering us a chance to absorb the beauty and exhilaration of the present moment. The broad powerful stance of our legs offers a rooted, earthy feel, where the sweeping arm stretching upward provides an uplifting, luminous feeling. Surely a positive way to begin or end any day!

Once you have arrived in your perfect Peaceful Warrior Pose linger a while focusing on your deep breaths. Allow those breaths to calm your body and mind as your parasympathetic nervous system, your rest and relaxation response, kicks in. This lowers your blood pressure thus improving circulation and sending fresh oxygen and happy peaceful hormones through out your body which kick starts the healing process. Be good to yourself and let this luxurious stretch nourish and comfort your body like a warm, bubbly bubble bath or a comfy, soft easy chair.

When you feel all calm and peaceful switch sides. Practice a few more times on each side if you like. Remember, you can always step your back leg in as much as needed for more support.

You can also give your cares or anxieties to the Lord as you practice this pose for deeper, truer, inner peace and wellness. For Paul the Apostle, tells us in the Bible to “give all your cares and worries to God for He cares for you!” (1 Peter 5:7)

I hope you enjoy your “Peaceful Warrior Pose” remember you can do it anywhere and more importantly you can give your cares and worries away to God, any time, anywhere and any place. He’s waiting for you.

see ya next time,

penny

THE MIGHTY EAGLE POSE

Posted on June 28March 16 by pennyjoliver

The eagle is seated in a meditative state, proud and high upon it’s rocky ledge, eyes penetrating the ground for prey far below. Puffy clouds like dirty popcorn are rolling in, blackening the skies. The wind howls, the trees are swaying while their leaves dance and swirl. The eagle begins to open his wings. Suddenly the storm worsens but suddenly the eagle leans forward into the air. With openness and grace the eagle soars peacefully into the stormy clouds. With unwavering faith in the wind he’s flying high above the storm.

Below stands the Eagle Pose, designed to twist you up and make you wobble. But you won’t give in, right? You will focus, hold on and have faith won’t you? Actually, the purpose here is to help you to learn the Eagle Pose. Below are the 10 steps to help guide you. Of course you will wobble as we all do. Balancing on one leg is pretty challenging but hang in there. Every yoga pose is always a “work in progress.” It’s far more important what we take away from each pose that helps us live a richer, calmer and more productive, stress-free life.

What might we learn from the Eagle Pose while we practice it? When we get all twisted up and anxious to sit still. Focus on inhaling and exhaling consistently. Consistent steady breaths in any situation will immediately calm our nervous system down. Balancing poses are meant to bring on the chaos in our minds and bodies simply by trying to hold them up. But isn’t that a little bit like life? Trying to hold ourselves up yet the heavy load of stress weighs us down and tires us out. Chaos will always be around it’s simply how we react to it that matters.

What we really want to do is not stress out and respond in a calm peaceful manner. But we all over react sometimes. That’s because we are hardly put in situations where we do have a choice to react in a different way. That is where yoga can help. It offers us a better way to handle stressful situations through the challenge of practicing each pose. We realize there is a better, more positive choice to handle our stress. Then all we have to do is release what weighs us down and have faith that God will not only give us His strength but we can soar as well, high above the drama and chaos of our very own storms in our personal world.

Besides the above benefits the physical benefits are:

Increases overall leg strength especially, feet, ankles, calves, knees and hips.

Improves flexibility in our shoulders, hips and thighs while stretching our upper back, hips and thighs.

Opens back lungs increases breathing capabilities and is helpful to asthma suffers.

Improves focus and brain power while offering a sense of balance, coordination, body awareness and enhances our mind/body connection.

Those who hope in the Lord will renew their strength. They will soar on wings like eagles. Isaiah 40:31

Cast your anxiety on Him because He cares for you! ! Peter 5:7

keep calm and yoga on!

THREE LEGGED DOG MINI CHALLENGE (a challenging pose for down dog lovers)

Posted on June 21September 17 by pennyjoliver

Hi! Welcome to “Yoga with Penny!”

Now that we’ve had some time to practice Downward Dog, prepare yourself for Fire Hydrant Dog – more commonly called “Three Legged Dog”. The Dog just grows an extra leg, and that extension provides even more healthy benefits like stretching, strengthening and challenging our entire body both inside and out.

Finding stability as you begin to extend one leg is important. Ensure your shoulders are in line with your hips, to help with your balance. Keep your hips squared or level with one another and we are good to go!

To begin, let’s move into Downward Dog Pose.

Align your hands directly below your shoulders and your knees directly below your hips.

Spread your fingers and press firmly through your palms and knuckles, especially your index fingers.

Try to distribute weight evenly across your hands while tucking your toes. Now, lift your knees off the mat.

Gently straighten your legs. Imagine your hips, thighs, and legs are being pulled backward.

Align your ears with your biceps, keeping your neck relaxed.

Don’t worry if your heels are coming up; instead, try to remain squared with your shoulders and your hips.

Now you’re in Downward Dog!

To progress into Three Legged Dog:

Remain in a sturdy Downward Dog. Without moving your hands, arms, shoulders, hips, or legs, lift a leg off the floor. This is difficult, so don’t worry if you can’t do it the first time!

Remember that it doesn’t matter how high your leg extends, but it does matter that your knee faces the floor. This will help keep your body aligned properly and ensure stability throughout the pose.

Inhale and exhale for a few counts; release your leg and try the other leg.

You can also stay in Downward Dog while lifting alternating legs, inhaling as you lift and exhaling as you lower.

The beauty of yoga is that it meets you where you are, and offers ways in which you can progress. Be a good dog by practicing Downward Dog until you feel comfortable physically to take on Three Legged Dog. It offers the same health benefits with an added hip and side opener. It will also create space for better organ functioning while increasing overall muscle strength.

Thanks for joining me!

THE WARRIOR CHALLENGE (part one)

Posted on June 14September 29 by pennyjoliver

Warriors become warriors because they are bound to something higher than themselves. Flexible, focused and fierce, true warriors live on purpose standing firm in their commitment.

Amazingly, we have woven in our DNA warrior material. For our Creator is both Lord and Warrior; Yahweh is His name. (Exodus 15:3.) We being His children are bone of His bone and flesh of His flesh, made in His image. With His help He tells us that we can be “more than conquerors.” (Romans 8:37)

This Halleluyah Yoga Challenge is crafted with warrior yoga poses and martial arts stances designed for strength, stamina, focus, power and confidence and comes with detailed instruction for beginner’s and beyond. If you feel that some of the positions are to challenging please step in a little. You may also use a wall, chair or sturdy piece of furniture to help with balance.

Please take a moment or two to be still. Take steady, deep breaths, clearing our minds of any extraneous thoughts. Completing this yoga challenge a few times a week will ensure that we stand firm in our bodies both on our mats and into our lives.

1.) Mountain Pose Stretch

…stretch yourself to move mountains in your own life

With a big inhale slowly open and extend your arms to your sides.
Slowly lift them up letting your palms meet.
Gently lift your chin and slightly arch back.
Then exhale slowly, lowering your arms to your sides.
Repeat the lifting up with a big inhale and the lowering back down with a big exhale 5-10 times more.

2.) Mountain Pose /Side Stretch

…lean into the stretch perhaps you will be able to stretch farther

Lift your arms up overhead with a big inhale, letting your palms meet.
With a big exhale lower your right arm, leaning to your left.
Inhale, lift and stretch your arms up again.
With a big exhale lower your left arm, leaning to your right.
If possible let your bicep touch your ear each time.
Inhale again in the middle with your arms lifted up overhead.
Now simply repeat leaning on each side 5-10 times each side.

3.) Forward Bending Twist

...bend so you don’t break

With a big inhale stretch and lift your arms to the sides and then up.
With a big exhale bend forward, lowering your hands to your mat.
Inhale with both hands on your mat then exhale while twisting and lifting your left arm up.
If possible, lift your left heel up too.
Repeat twisting and lifting your right arm up and right heel, for a total of 10 times for both sides.
Tips:
You may only be able to bend forward to your knees, calves or ankles. That’s perfectly fine, simply do the exercise from there and don’t forget your deep inhales and exhales.

4.) Side Pose Stretch

…stretch and go farther

Step to your right with your right foot, toes pointing to your right side approximately two and one half feet
Your back leg is slightly turned inward while both legs are straight.
Position both your hips to face your right side also.
With arms extended forward lean out and over your forward right leg, gently lowering your torso too.
Breathe deeply for 8-10 counts.
Tips:
Wherever you find yourself is the perfect place for you.
Breathe a few moments while stretching in your perfect place.

5.) Triangle

From your Side Pose Stretch simply lift your left arm up.
Inhale and exhale for 5-10 counts.

6.) Extended Side Angle

…true warriors extend themselves and go beyond

From your Triangle Pose simply bend your forward right foot.
Position your knee directly above your foot.
Lift your left arm up and over.
Breathe deeply for 5-10 long counts.

7.) Extended Side Angle Twist

…do the Twist

Keep your legs and feet in the same position.
Only your back heel comes off the floor.
Position both your hips to face forward.
Press your palms together with a big inhale.
With a big exhale twist to your right by placing your left elbow over your right forward thigh.
Hold this position for 5-10 long counts.
Tips:
Try to always remember that your exhales makes space for you to twist.
You don’t have to go as low in this position or any position. Always do what works for your body and fitness level.

8.) Warrior II Pose

…true warrior are called

From Extended Side Angle Twist simply lift your torso up.
Let both your hips face forward equally.
Your back leg is straight with your heel on the floor.
Bend your forward right knee.
Extend your arms out from your shoulders.
Make a stop sign with your palms.
Press the heels of your palms out with fingers pointing up as your take a big inhale.
Point your fingers down as you take a big exhale.
Repeat the palm exercise while breathing deeply for 10 counts.

9.) Peaceful Warrior

…learning to be strong so you don’t have to fight is key

Your legs are in the same position as Warrior II Pose.
Simply take your forward right arm and stretch it up and gently arch back.
Breathe deeply up to 10 long deep breaths.
Tips:
Come up a little in this stance if it feels too strenuous or you need more support.
Your back arm can slide down your back leg or come around the the back of you for an added stretch.

10.) Dancer’s Pose (supported)

…what if I fall… but oh my beloved what if you fly?

From a Peaceful Warrior Pose please lean your over your right leg.
Lift your back leg and hold onto your ankle if possible.
Find a wall, chair or piece of sturdy furniture for more support and hold onto that and breathe deeply for 5-10 counts.

10.) Dancer’s Pose

…trained warriors dance around their opponents

If you are able lean forward while stretching your forward right arm out.
Hold your left foot with your left hand.
Lift your back leg as high as possible.
hold and breathe deeply for 5-10 counts.

11.) Warrior I Pose

From a Dancer’s Pose, lower your left leg and step back while bending your forward right knee.
Keep your hips even and facing forward.
Interlock your fingers with your index finger pointing upward.
Stretch, arch back, look up!
Breathe deeply for 10-20 counts.

12.) Humble Warrior I

Remain in the same feet and leg position.
Place each hand on each hip.
Interlock your fingers behind your back if possible and lift your arms up behind you, taking a big inhale.
With a slow exhale slowly bow forward.
Allow your arms to continue going up and over.
Tips:
You can do the pose with your hands on your hips.
Step in as much as you need for stronger support.

…a warrior stands tall and firm as a mountain and humble and obedient as a squat position at the same time

13.) Mountain Stretch Pose into a Squat Pose

With a big inhale extend your arms out to the sides and up.
Press your palms together in a prayer position.
Exhale slowly while gently bending your knees as you lower your torso into a Squat Pose.
Press your palms together and keep your elbows inside your knees for an added stretch.
Breathe deeply for 5 breathes.
Now slowly lift your torso back up into a Mountain Stretch extending your arms out to the sides and up with a big inhale.
Repeat 5 times up to Mountain Pose Stretch and lowering back down to a Squat position.
Tip:
If you are not able to lower all the way down simply go as far as you are able then hold the position and then lift yourself back up.
Stay longer in each position if you like and for more intense training and do 10-20 repetitions.
Use a chair or any piece of sturdy furniture to assist you.

14.) Standing Reverse Prayer Pose

…praying with an open heart

Place a hand on each hip.
Slide your hands behind your back.
See if you can move your palms to meet.
If your palms meet try to press them together and slide them up your back as far as you are able.
Breathe deeply for 10 counts.

15.) Tree Pose

…true warriors are resolved to be rooted and grounded in their calling

If you are able pick up your left foot and place in on your inner thigh.
Keep your knee turned out like a tree branch.
Breathe deeply for 5-10 counts.
Tips:
Start placing your left foot on your right foot if you are new and just starting out.
When you feel ready, slide your left leg up o your calf, knee and thigh as you progress.
Focus on just one object in front of you to help you balance.
It helps to balance when you remain calm with slow steady breaths.

16.) Repeat 1-15 with on your left side with your left foot as your forward facing foot.

Once you have completed both sides consider yourself finished! Watch out! Completing this warrior workout on a regular 2-3 or 5 times a week may result in powerful results!

Remember Halleluyah Yoga will always provide an inner and outer workout for you! Make the warrior series part of your weekly yoga workouts to ensure you remain invincible!

Go forth and be strong!

THE HALF MOON POSE YOGA MINI CHALLENGE

Posted on April 24September 17 by pennyjoliver

Welcome to Yoga with Penny!

This month, I will teach you how to shine in Half Moon Pose.

Balancing on one leg appears very intimidating for a beginner yogi. Yet, just like the moon has phases, working to full extension with our Half Moon Pose also takes time. At the beginning, use a chair or a wall for support. Because yoga is about being kind and loving to ourselves it is perfectly acceptable to use props to help us get into and out of certain postures. And because the Half Moon Pose is very beneficial to our over all health and well being, it is a yoga posture worth our time and effort.

Practiced on a regular basis, this posture will greatly improve our proprioception. This is the medical term for how our body knows what position we are in. It also informs our body when unanticipated events happen. For example, if we are walking on rocks and we feel unstable, our foot and ankle will send this info to our brain. Our body will then respond immediately by extending our arms to balance. Our eyes will then quickly find a new rock ahead to regain stability. Keeping our proprioception activated will help us to live stable, injury-free lives, especially as we age.

The Half Moon Pose

Place a chair on your right side for support.

Place your feet hip width apart.

Turn your right foot to the right side.

Bend your forward right knee and lift your back leg.

Try to keep both hips facing forward.

You can place your right hand on the chair or mat for support. Keep your hands directly below your shoulders.

Lift your left hand up or place it on your hips.

Turn your head forward.

Try to breathe deeply for 10 deep breaths. If you fall, try again.

You may feel a tendency to fall backward. Even so, try to align your entire body directly over your standing leg.

You may only be able to lift your leg an inch. That’s the perfect place for you to start!

Try a few times on the right leg, then repeat and balance on your left leg.

Practice often. You will see and feel results. Know that every time you shoot for the moon, you will be doing your body a world of good!

Thanks for joining me.

peace and love,

Penny!

GENTLE SUNRISE YOGA CHALLENGE ( A.M. STRETCH)

Posted on April 19September 29 by pennyjoliver

Welcome to this new day!

Let’s awaken our bodies to a soothing stretch, featuring yoga for the body and love for the soul in this devotion- in motion, mini yoga challenge.

Perhaps this verse from our Heavenly Father will help remind us that…

His mercies never come to an end: they are new every morning, Great is Thy Faithfulness.

Lamentations 3:22-23

1.) Seated Cross-Legged Pose

Let’s sit with our legs crossed letting our knees gently fall to our sides. ( We can extend our feet forward for more support and bring them closer to our body for a deeper stretch. The point is we should sit comfortably!)
This present moment is your time to wake up calm, grateful and rejoice in the Lord for He has given you another day to breathe in all His goodness, another moment to show you His mercies are new every morning and another moment to show you the unfathomable love He has just for you! With every inhale let that comfort your soul. Absorb His love with every breath by letting your shoulders relax and your hands, elbows, hips, feet-even your chin and mouth, including all the muscles in your face. With every exhale release your grip on your cares, worries, doubts and fears. Let negative thoughts be absorbed in the release of your exhale.
Stay positioned here for at least 10 deep inhales and exhales. To ensure your rest and relaxation, “parasympathetic nervous system” kicks in make your exhales a few seconds longer than your inhales.

2.) Seated Cross-Legged Twist

With a big inhale facing forward exhale deeply as you gently twist to the left.
Hold your knee for a deeper twist.
Repeat the process 5 times each side.

3.) Seated Cross-Legged Side Stretch

Inhale deeply facing forward.
Exhale deeply with left arm up leaning to your right side.
The arm movement is up first then over to the side with your bicep following your ear.
Repeat on each side depending on your time for 5-10 times or more!

4.) Seated Forward Fold

Sit with your legs forward.
Place a rolled up towel under your knees for support if you like.
You may do this posture with your knees bent too.
Inhale and sit up tall.
Exhale and fold forward over your legs.
Repeat 5-10 times and on your last forward fold stay there, breathing deeply for 30 seconds to a minute.
( You may actually see your legs release tension which will allow you to stretch deeper the longer you remain in this posture.)

5.) Seated Spinal Twist

From your forward fold place your right foot over your left leg.
Bend and pull your left leg closer to your body.
Hug your top right leg while pressing your palms together in a prayer position.
Breathe deeply for 20 seconds.
Repeat with your left foot over your right leg.

6.) The Butterfly Pose

Sit down and bring the bottom of your feet together.
Move them away from your body to decrease the intensity of the stretch if you need to.
Hold your feet. Inhale deeply while lifting your chest and stretching your head back gently.
Exhale slowly while rounding your shoulders and tucking your chin lowering your head to your mat.
Repeat the exercise 5-10 times.

7.) Cat/Cow Pose

Gently lower yourself to your hands and knees.
Line your palms directly below your shoulders.
Line your knees directly below your hips.
Inhale deeply while slowly tucking your chin and rounding your shoulders. Feel as though a force is slowly pulling you upward as your inhaling. Then pause there.
Exhale slowly lifting your chin and letting your stomach sink as low as it can go. Then pause here.
Repeat the Cat/Cow breathing exercise for at least 10 deep breaths.

8.) Camel Pose Preparation

Perhaps a few tips may help you before you get started!

Don’t worry if you cannot fully do this exercise or these postures. Simply do the best you can for your body. There are always easier ways to do any yoga pose which you can build upon.
You can hold a chair or wall for support.
You can roll up a towel for under your knees.
You can place your hands on your hips or lower back.
You can roll up towel between your bottom and your heels.
You can stay seated in whatever position that suits your body and place your hands behind you!

This is a posture you don’t want to miss as it will open up your heart, lung and chest area, stimulate circulation, boost your brain power as you bend over, and with deep breathing will energize your entire being by sending fresh oxygen to your whole body!

Your knees are below your hips.
Your hands are clasped behind your back.
Inhale slowly while lifting your hands up behind your back.
Exhale slowly, lowering down while bending forward and continue to lift your hands up.
Repeat as many times as you can.

9.) Low Lunge

Step your left foot forward and bend your right knee.
Your left foot is directly below your right knee.
Stay here.
With your hands clasped or resting on your hips or lower back if you are able gently push your hips forward into Lunge Pose.
Look up and breathe deeply for 3 counts.
Now we will transition into Warrior II position by tucking our back toes and lifting our knee off the mat.

10.) Warrior II

Sweep your arms up to Heaven or place them on your hips or press your palms together in a prayer position-the choice is yours! Then take 10 slow deep breaths.
Now start step through into Low Lunge with your right leg forward.
Then into Warrior II with the arm position of your choice.

I’m hoping these stretches will help you to feel stretched and blessed.

Go forth and have a blessed day!

peace and love

penny!

FORWARD BEND MINI CHALLENGE (Stretching forward)

Posted on March 22September 17 by pennyjoliver

In need of a soothing full body stretch that’s easy to do? Seated Forward Bend can help. Perhaps your experiencing a mild back ache, tired legs, indigestion or maybe you just need to move things along. The Seated Forward Bend can improve those ailments and with deep breathing it may calm your mind and improve your concentration too.

I practice this posture every day. The best part is you don’t have to be a stretchy gumby person to reap it’s benefits. Just a little bend forward for a few minutes is all you need. You may find the longer you bend forward the deeper your body will allow you to stretch. You may even feel the moment when your legs release pent up stress which can be pretty fascinating. The simple movement of bending forward stretches our body while stretching our minds to focus on the windshield in front of us instead of the rear-view mirror behind us. It invites us to inhale the future, exhale the past and not to look back- because we are not going that way!

…keep moving forward. Philippians 3:14

1.) Sit on your mat with both legs stretched out in front of you. Sit up tall with shoulders down, neck stretched, and your stomach pulled in. Bent legs are perfectly okay.

2.) Keep your torso long and stretch your arms high above your head. Feel like you could sprout another vertebrae. Inhale long and deep leaning forward from your hips and not your waist. Lengthen your tailbone away from the back of your pelvis. Stretch forward until a small amount of tension arises then try and grasp your toes. Exhale and release a little more into the forward bend. Stretch up again and repeat 3-10 times with deep breathing stretching up and out over your legs.

3.) Once you have completed the above exercises, bend forward to your maximum tension spot that is comfortable for you. Remain and breathe deeply for 1-3 minutes.

You may also grab a pillow to rest your head on and you can also rest your head on a chair seat with your legs stretched out forward underneath.

~keep in mind that difficult roads often lead to beautiful destinations but only if we keep moving forward~

keep calm and bend forward often

penny

LET GO IN TRIANGLE POSE

Posted on March 12August 20 by pennyjoliver

The beautiful and elegant Triangle Pose, captivating us with it’s clean lines and raw simplicity. Yet moving into this posture we find that simple can be hard and clean can be messy. Mainly because the stress and tension of living in this fast paced modern day world, expresses itself through our rigid and tensed up bodies. Is it any wonder that more than 75% of all doctor office visits are stress related ailments and complaints and that chronic stress is linked to the six leading causes of death? Fortunately, yoga provides a moment for our body to speak, revealing tensions we are holding through our muscles. If our minds are willing we can then release those tensions and let it go. On good days we bring that mindset to our mats. Other days we forget. Sometimes all we do is struggle. But we know when yoga is working when some days we let things go in our daily lives!

Of course letting go and letting God take the reins of our lives is the ultimate stress reliever. It’s hard to give up control though. And scarey. Too many “what ifs” pop up in our heads. But the Creator of everything who calls Himself our Father must know what is best for us.

He tells us in Isaiah 26:3 that… He will keep us in perfect peace when we remain focused on Him.

Do something good for you. Sit quietly and close your eyes. Know that you are here in this present moment with no worries. Just breathe. When you are ready do a Triangle Pose, directions below!

Directions

Extend your arms out to your sides. Stretch your legs out to the sides with each foot directly under each hand. Turn your right foot slightly in and move your left foot toes to face the right side.

Inhale deeply from the bottom of your stomach pulling your torso upward. Exhale deeply extending your torso out and over your forward left leg.

Place your left hand on your mat next to your foot on either side. You may also place it on your thigh, knee or ankle for a less challenging approach or on a chair.

Stretch your right arm up. Try to look up at your hand. You may feel your chest, shoulders and collar bone open up. Breath deeply for 10 seconds to 1 minute. Try to maintain this position thinking only of your inhales and exhales. You may then feel your body stretching deeper as tension and stress release.

Repeat on your right side.

You may also bend your forward knee slightly if it feels too tight. Or step your back leg in a little. Use a chair, table or a counter for added balance and support.

peace and love

penny

WARRIOR II POSE MINI YOGA CHALLENGE

Posted on February 22September 17 by pennyjoliver

Hi Friends,

welcome to Yoga with Penny!

I invite you to step into Warrior II Pose with me. Luckily, everyBODY can practice this one!

The foundational Warrior II Pose improves both our physical and mental endurance by building strength in all our muscles. The pose also helps us cultivate balance and agility. As you hold this lovely posture, let go of external distractions you may be experiencing by focusing on your deep, steady breaths. By focusing on the present via our breathing, we can obtain inner warrior strength that we can apply to our daily life!

Begin by stepping forward with your right foot. Grab the back of a chair or a wall for balance purposes. You can also step out a little less to alleviate the difficulty. Looking for more of a challenge? Step out even more!

Ensure both hips are facing forward with both heels on the same line. Then pull your stomach in, lift your chest and relax your shoulders.

Now pivot your right toes to face the side while turning your back foot slightly inward.

When ready, slowly bend your right knee; don’t extend your knee beyond your toes or allow your knee to fall to the left side. Bend only as far as you can without creating discomfort.

Push into the outer edge of your back foot, which allows your back leg to straighten. Move around to find a perfectly stable spot for you. Step in with your back leg if your feel unstable.

Once you find your perfect warrior position, lift your arms from your sides and straight up and out from your shoulders. Smile! Relax in the posture; hold it for 30 seconds to one minute.With deep breaths, this process encourages the nervous system to relax and can alter our physical and emotional reaction to stress – in a positive way!

Just as a real life warrior, a wealth of endurance, stamina, strength and concentration training goes into our Warrior Pose. Our leg muscles ache, tension builds in our neck and shoulders – do we surrender? No, we don’t! We try our best and push forward by focusing on the inhales and exhales. Focusing on the most essential things, like the mere act of breathing, can give us perspective – is there a calm in the storm? Where might we learn to relax while bearing the load in other areas of life? Be like a warrior – focus on the important things!

I hope you enjoyed your Warrior training.