breathe

WARRIOR II INTO EXTENDED SIDE ANGLE POSE MINI CHALLENGE (the transition to be present)

Posted on by pennyjoliver

Hi Friends!

Try the following yoga poses staying in each pose for 5-10 deep inhales and exhales with your left leg forward. Then repeat each pose with your right leg forward. Then try repeating both poses with each leg forward a few more times.

Warrior II Pose and Extended Side angle Pose are pretty common  yoga poses that you will probably see in every different school of yoga. You may find your yoga teacher using them together or as a transition into more difficult poses. Each pose develops core power and leg strength, while toning your arms, shoulders and back.

Holding these poses with steady deep breathing will bring you to the present moment. This will encourage your nervous system to relax into a state of deep rest. This has the power to alter your physical and emotional reaction to stress in a positive way. Practicing yoga poses with deep breathing regularly can improve your overall health.


Our physical bodies may benefit from deep breathing while practicing yoga but our minds may be so stuck on our worries that it can be extremely difficult to pay attention to the present moment. However, Jesus says “Don’t worry about your life, what you will eat or wear, “(Matthew 6:24, 27)

Then He continues, “Look at the birds, consider the lilies, if God so clothed the grass of the field, will he not much clothe you?…Therefore do not worry.”(Matthew 6:25-30) By being mindful of the fact that since the beginning, the creatures of the earth have been continually provided for, we can recognize that we are continually being provided for. This offers us a choice. Will we continue to react to negative thoughts of our cares and worries and let these thoughts run our lives? Or will we take a deep breath, pause for a moment and realize we now have a choice of how we will respond? It’s easier said than done right, but we can try. I’m in. How about you?

…may your day be blessed with no stress!

xxoo

 

 

 

 

SPHINX POSE MINI YOGA CHALLENGE (quick total body refresher)

Posted on by pennyjoliver

Hi Friends!

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

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

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

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

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

Romans 15:13

A YOGA BEGINNER CHALLENGE TO STRETCH AND RELEASE ( De-stress, be blessed and develop peace while moving and breathing)

Posted on by pennyjoliver

This 10-15 minute yoga challenge will stretch and relax your entire body. Gentle yoga postures allow us to focus on our breath, letting go of tension in our body and minds while easing our body into movement and deeper stretching. Dedicate this practice to yourself and your well being. Relax, let go and, go with the flow…

Clear your head; sit cross-legged with your palms facing up on your knees. Inhale deeply, focusing on God’s love and peace for you. Exhale deeply; release all your cares, worries, fears, and doubts by giving them all to God. Focus on His magnificent promise:

You will keep in perfect peace those whose minds are steadfast, because they trust in you.

Isaiah 26:3

 

Remember to go slow as you ease into each position. Keep your inhales and exhales strong; exhale a few moments longer than your inhale. It will kick start your parasympathetic nervous system, helping you to relax even more.

 

When you are ready, let’s begin!

1.) Cross Legged Breathing Warm-up

  • Sit cross legged or in a comfortable pose.
  • Close your eyes.
  • Inhale deeply and exhale deeply for 10 counts.

Tip: Focus on your exhales!

2.) Cross Legged Twist

  • Inhale deeply.
  • Exhale deeply as you gently twist, looking behind you.
  • Repeat with each side 3 times for a total of 6 twists.

Tip:

  •  Your exhales will give you more room to twist.
  • It’s beneficial to keep both sitting bones on your mat.
  • Hold each knee for a deeper twist.

3.) Cross-Legged Side Stretch

  • Inhale deeply, extending your arms out to your sides.
  • Let your palms meet over your head while holding your breath.
  • Exhale deeply, leaning and stretching to your right side.
  • Inhale deeply, extending your right arm over your left side.
  • Repeat this on each side 3-5 times.

Tip:

  • Go slow and sit up tall.
  • Try to really extend your arms out and over to each side.
  • Keep your hips facing forward.
  • Keep both sitting bones on your mat.

4.) Child’s Pose

  • On your hands and knees, sit back on your heels.
  • Stretch both arms out in front of you.
  • Breathe deeply for 10 deep inhales and exhales.

Tip:

  • Go slow and be gentle as you sit back.
  • Place your head on a pillow if you must.
  • Place a small pillow or rolled up towel between your sitting bones and heels will make it easier!

5.) Cat Pose

  • Place your hands directly below your shoulders.
  • Place your knees directly below your hips.
  • Your legs and shoulders should rest at hip width.
  • Spread yourfingers wide.
  • Now begin by inhaling deeply while pulling your belly in. Round your shoulders and tuck your chin.

Tip:

  • Make the inhale long as you move into Cat Pose.
  • Keep holding your breath. When you cannot hold the pose any longer, release with a big exhale into the next pose.

6.) Cow Pose

  • Cow Pose begins as you release from Cat Pose (i.e., the opposite of Cat Pose!)
  • Exhale slowly, lifting your chin and arching your back.
  • Hold the exhale in this position.
  • Slowly inhale back into Cat Pose.
  • Then slowly exhale, releasing into Cow Pose again.
  • Repeat inhaling into Cat Pose and then releasing and exhaling into Cow Pose 10 times.

Tip:

  • Both poses are usually done together to wake up the spine!

7.) Lunge Pose

  • Step through your arms with your left foot from Cat/Cow Pose.
  • Lift your hips up.
  • Tuck your toes.
  • Keep hands directly below your shoulders.
  • Breathe deeply for 5-10 counts.
  • Repeat on the other leg for 5-10 counts.

Tip:

  • Lower your back knee to make it easier.

8.) Lunge Twist

  • Lift your left arm up from your left foot forward Lunge Pose.
  • Breathe deeply 3-5 times.
  • Repeat with your right leg forward.

Tip:

  • You may place the arm that should be raised  on your forward leg’s thigh to reduce the difficulty.

9.) Child’s Pose

  • Return to Child’s Pose (#4).
  • Breathe deeply for 5-10 long deep breaths.

9.) Bridge Pose

  • Lay on your back.
  • Bring your feet up.
  • Place your feet directly below knees.
  • Your legs should be hip width apart.
  • Your arms can be by your sides or between your feet.
  • Inhale deeply, raising your hips up.
  • Exhale deeply as you lower your hips down.
  • Repeat 5-10 times.
  • Hold your hips up while keeping a steady breath for 10 counts.

Tip:

  • Do what you can; even lifting your hips a little bit is a good start.
  • You will get stronger every time you practice.
  • For best results, try to practice this class 2-3 times per week.

I hope you enjoyed this class and I thank you for sweating with me!

LUNGE POSE MINI CHALLENGE (quick stress reliever from sitting at a desk)

Posted on by pennyjoliver

Hi Friends!

Today we will be practicing “Lunge Pose.”

Lunge Pose helps us counteract the effects of what I call “Modern Day Sitting Syndrome”!

The beauty of each yoga pose is that if you find that a pose is too challenging for you there is always an easier way to practice it. Lunge Pose is no exception. If you find it is too challenging for you, simply lower your back knee to the ground. For more support stretch your legs wider than hip distance. Try it out. Do what works for you.Yoga is about being good to yourself. This may be your first decision to be good to yourself. As you progress in your practice you may find that what you discover on your mat may spill over into your daily life. Making a decision that’s best for you while doing yoga is the first step in making your yoga practice your own.

Lunge Pose Tips:

1.) Stand hip width, bending both knees and stepping your right foot forward.

2.) The further forward you step, the more challenging the pose.

3.) Bending forward; use your hands for support.

4.) Keep your arms straight, relax your shoulders, soften your collar bone, and let your hips sink.

5.) Inhale deeply all Try to let go of all thoughts, past and present Breathe deeply for 5-10 counts.

6.) Step forward with your left foot into Lunge Pose and breathe deeply for 5-10 counts again.

Sitting at a desk all day stresses our spine, hips, and back. Our chest caves in, our shoulders round forward and soon our breathing is affected too. Taking just five minutes for a few Lunge Poses with deep breathing energizes our bodies while also giving them a chance to rest and relax. Deep breathing activates our parasympathetic nervous system, which slows our heart rate and helps us relax, while lunges builds strong muscles in our legs, back, and spine.

As you work on your Lunge Pose, let it remind you to stop taking up time from your life by looking in the rear view mirror of your past life. Instead, live in the present moment, fully alive, fully aware and ready to move forward. As you go forward may you realize along the way how very much that God loves you!

May you love and be loved and may peace be with you!

see you next month!

CHAIR YOGA FOR BACK HEALTH YOGA CHALLENGE

Posted on by pennyjoliver

Yoga is for everyone!

So, let’s use a chair in this gentle, but effective yoga sequence to stretch and strengthen your back, neck, shoulders and hips. By breathing deeply, we will enhance our posture, boost our energy, and circulate fresh oxygen to all parts of our body. We will focus on elongating our exhalations which sparks our parasympathetic nervous system (responsible for slowing down our heart rates). As we move and breathe through these yoga postures, our sympathetic nervous system will also calm down, thus reducing stress and anxiety. Make yoga a part of your daily life and chill out more often while boosting your brain power. Studies show that yogis have more brain cells in the part of their brain that controls stress!

While we’re moving and breathing, let’s set an intention to think healthy too. Science tells us that every thought we think releases brain chemicals. Thinking happy joyful thoughts decreases cortisol and produces serotonin, which creates a sense of well-being. Our all-knowing God knew the cares and worries of this life would pull us down; perhaps that is why He already had a heavenly prescription for us on how to live and what to think about to stay healthy and stress-free. That is why He tells us to:

Set our minds on things above.

Colossians 3:2

Whatever is true, honest, right, noble, excellent and worthy of praise, think on these things.

Philippians 4:8

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

Isaiah 26:3

Take a moment to close your eyes and clear your mind of all thoughts but God’s amazing words. When you are ready, grab a chair, a mat and some water!

Remember to breathe steadily while moving in and out of each position. Always go at your own pace and always have fun!

1.) Arm Extension Breathing Warm-Up

  • Sit comfortably on your chair, having your feet well anchored to the ground.
  • Sit with your back erect, not leaning against the backrest.
  • Lift out of your hips, leaning slightly forward.
  • Place your hands on your thighs or press your palms together in a prayer pose.
  • Let your shoulders drop, your neck lengthen, and your face relax.
  • Go inward by closing your eyes, taking 5-10 deep breaths, and try to feel each breath.
  • When you are ready, inhale deeply, extending and lifting your arms up over your head.
  • Let your palms meet, lift your chest, and slightly arch your back. Hold this pose for a moment!
  • Exhale deeply as you release your arms to your thighs or back to prayer pose.
  • Repeat this 5-10 more times. Remember to breathe deeply, and don’t rush!

2.) Seated Pigeon Pose

  • Stay in the same sitting position described in the previous pose.
  • Begin by lifting your right leg over your left leg.
  • If you can, gently slide your right foot to lay sideways on your thigh.
  • Keep your hips squared.
  • Gently push your right knee down. If you feel pain, lift your knee up.
  • Breathe deeply here for 10 inhales and exhales.
  • Repeat with your left leg.

3.) Cat Pose/Cow Pose on Chair

  • Sit comfortably (again) with your feet anchored, back erect, leaning slightly forward and pulling up out of your hips.
  • Inhale deeply, slowly arching your head back. Keep your shoulders down, lift your chest, and relax your arms.
  • Exhale deeply, slowly lowering your head, rounding your shoulders, and pulling your stomach in.
  • Repeat for 10 deep breaths.

4.) Down Dog with Chair #1

  • Place your feet hip-width in front of your chair and lower to your knees.
  • Extend your arms forward, placing them on the seat of your chair.
  • Gently let your chest fall and feel your shoulders releasing.
  • Breathe deeply for 10 deep breaths.
  • To make it easier, you can roll up a towel. Place it between your feet and your sitting bones.

5.) Down Dog with Chair #2

  • In the same starting position as above, place your hands on the arms of your chair.
  • It’s okay if you can’t stretch your arms out; keep your hands on the seat.
  • Start the exercise on your knees for a deeper shoulder stretch and release.
  • Breathe deeply (again) for 10 counts.

6.) Down Dog with  Chair #3

  • Start at the back of your chair, with your feet together (or at hip width to make it easier).
  • Grasp the back of your chair.
  • Slowly walk your feet back while lowering your head and torso. Hold on to the chair!
  • You can make this more challenging by allowing your stomach to sink; it will create a deeper stretch. Be cautious though, since it can cause pain.
  • Breathe deeply for 10 counts.

7.) Legs Up a Chair Pose

  • Grab a towel or your mat and place it in front of your chair.
  • Place your feet upon the seat. Shimmy your hips to the legs of your chair while lying back.
  • Rest the back of your thighs on your chair. This offers gentle support that deepens the restorative benefits of this pose.

Now, treat yourself like the VIP that Heaven thinks you are! The soothing benefits of this pose grow deeper the longer you remain here. Try for 5 minutes and shoot for more if you have time. This pose will also get you ready for a great night’s sleep!

  • Close your eyes, exhale completely, and let your body melt into this pose.
  • Let each inhale draw upon God’s peace. Let each exhale dissolve your cares, worries, fears and doubts.
  • Now scan your body limb by limb, inviting any knots and grips of tension to dissolve away completely. Resolve to be fully present in this amazing moment in your life. Drain your brain by relinquishing any hold on obsessive worries and fears that may still linger. Grow easy and tranquil, grasping after nothing. Let everything you know about yourself dissolve too. Allow yourself to 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 this soothing silence. Dwell here in the freedom of surrender-indulging in the tranquility and deep rest of letting go!

Because YOU matter!

This concludes my stress-free yoga chair sequence. I sure hope you enjoyed it. Thanks for stopping bye and may peace be with you where ever you may go!

DOWN DOG MINI CHALLENGE

Posted on by pennyjoliver

Down Dog, the ultimate total body strengthening and energizing stretch!

1.) Begin on your hands and knees, with your hands below your shoulders and feet below your hips.

2.) Gently push your hips up while pressing your palms into your mat. Look at your knees to protect your neck and shoulders. If this is too challenging, come down to your hands and knees to rest. Try again in a few moments!

3.) It is perfectly fine if your heels keep trying to come up off your mat. Simply roll a towel and place it under each heel for support.

3.) Play around in this position by bending each knee or lengthening your neck more, pressing into your shoulders, or pressing each heel down until it feels like a good stretch.

4.) Breathe deeply for 5-10 counts and try a few more times!

With your heart below your head, Down Dog flips the gravitational norm, encouraging the circulatory system to pump fresh blood through your body. Dr. Rachna Shal, MD, an allergist says that any inversions like Down Dog can help open up sinuses and allow the flow of mucus. Breathing deeply in this posture improves stuffiness and asthma symptoms. Some specialists agree that Down Dog is vital for preventing or helping to mange osteoporosis. Specifically, it aids bones through loading the shoulders, engaging the rotator cuff, and getting the arms over head while bearing weight. Rebecca Tung, MD dermatologist states the added blood to your face and brain can add a boost of youthful glow and a calmer expression if done on a regular basis. The ankle and calf stretch in Down Dog strengthens and stabilizes lots of small muscles, tendons, and ligaments in your feet, while your entire body is infused with all the healthy yoga goodness you could ever need all from one little Down Dog Pose!

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

Posted on by pennyjoliver

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

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

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

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

1.) Sitting Cross Legged

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

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

2.) Cross-legged Twist

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

3.) Seated Baby Cobra Stretch

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

4.) Cross-Legged Side Stretch

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

5.) Child’s Pose

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

 

6.) Cat/Cow Pose

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

7.) Seated Forward Fold

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

 

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

A JOYFUL YOGA CHALLENGE for MOM

Posted on by pennyjoliver

 

Go ahead, turn the corners of your mouth up into a smile. Give up a belly laugh, a titter or a tee-hee. It’s no joke, science has discovered that laughing is beneficial to your health. Laughter actually sets off a chain reaction in our bodies that promotes physical and mental well-being. Giggling strengthens our immune system, relaxes our nervous system, protects our vital organs, reduces pain, increases blood flow and enhances our oxygen intake. It may even help us live longer. Keep up the lol-ing because a joyful heart is good medicine and it is just what the doctor ordered! (Proverbs 17:22)

Start this sequence off  with a smile in Warrior II position. It will set your intention for joy. All the yoga postures were chosen as a quick body stretch/stress reliever as a gift to you this Mother’s Day!

 

When you are, ready grab a mat, some water and let’s get started!

1.) Warrior II

  • Smile!
  • Step forward while bending your knee into Warrior II.
  • Your hips should face forward, your stomach should be pulled in, and your arms should be extended out from your shoulders.
  • Your back foot should also be turned slightly in.
  • Breathe ten, and slow, deep breaths.
  • For better balance and support, simply step your back leg in.

2.) Side Angle Stretch

  • Relax and enjoy this stretch!
  • With same foot position as Warrior II, inhale as you stretch up and exhale as you stretch over your thigh.
  • Breathe deeply for ten counts.
  • Again, you can step your back leg in for better support.

3.) Triangle

  • Move slowly, be gentle, and be fully present!
  • Straighten your forward leg.
  • Position your hand lower to the floor, or your ankle, knee, or thigh.
  • Once you have found the position that is right for you, extend your other arm up and gaze upward.
  • Breathe ten deep breaths.

4.) Revolved Triangle

  • Turn the other cheek!
  • Switch your hands.
  • Keep your forward leg straight.
  • Keep pressing your shoulder open too!

5.) Warrior II

  • Keep smiling!
  • Step into Warrior II Pose again.
  • Breathe deeply for another 10 counts.

6.) Punching Warrior I

  • Punch out all negativity!
  • Pivot your back foot, so that your toes are all pointing the same way. This will turn your hips forward and square them off. Your shoulders will then be squared as well sitting on top of your hips.
  • Pull your belly in, lift your chest, and press your shoulders down. Hold this position.
  • Inhale deeply while pulling your right fist back by your elbow.
  • Meanwhile, stretch your left arm (hand in fist) forward with an exhale.
  • Inhale as you bring each fist back, and exhale as you finish the forward arm punch.
  • Hold the body position as you continue alternating punches, 25 times each with each hand for a total of 50 punches!
  • If you’re feeling it, do 2 more sets of 25 punches or opt for just a few more!

7.) Forward Fold Stretch

  • See things from a new perspective!
  • With your feet together, clasp your hands behind your back.
  • Pull your hands and gaze upward with a big inhale.
  • Exhale while folding forward.
  • Bend your knees and place your hands on your hips. For an easier stretch, do not keep your feet together.
  • Repeat numbers 1-6 with your right foot as your forward foot.
  • Do 7 again if you wish!

8.) Punching Fierce Pose

  • Ensure that all your negativity is gone, punch again in Fierce Pose. Be fiercely joyful!
  • With your feet together, sit back like you are going to sit in a chair.
  • Lead with your sitting bones. Don’t let your knees extend beyond your toes.
  • Bend your elbows and make fists. Hold your arms in front of your body.
  • Lower your right wrist, straightening your arm but keeping a fist position.
  • The baby finger part of your fist leads the way behind you.
  • Once it is extended beyond your body, bring it back to starting position.
  • Repeat with your left fist. Alternate 25 times on each side for a total of 50 Fierce Pose punches!
  • Do more if your having fun!

9.) Fierce Pose Twist

  • Do the twist!
  • With a big inhale, extend and lift your arms up from your sides.
  • With a big exhale, press your palms together while extending your left elbow over your right thigh.
  • Your big exhale is the key to creating more space for you to do the twist. Don’t skimp with your exhale!
  • Extending your arms and lifting up with a big inhale sets you up for the other side.
  • Repeat 3-5 times on each side.

10.) Bridge Variation

  • Open your heart and get more joy!
  • Lying down, bend your knees.
  • Inhale, lifting your hips by pressing into your feet, especially your heels.
  • Exhale, lowering your torso, repeating  this sequence 10 times with deep breaths.
  • Even a small hip lift is a perfect starting place.
  • Once you have completed this, lift again, clasp your hands and stretch up for 10 deep breaths.

11.) Camel Pose Variation

  • A deep heart opening position, this position increases lung capacity so you can breathe more good stuff in!
  • Position yourself on your knees. Place a towel or a pillow under your knees for support if you need it.
  • Curl your toes for a lighter challenge.
  • Place your hands on your hips to begin. Keep them here, but if you can, stretch back.
  • If it feels good, place your right hand on your right heel and stretch your left one back.
  • Repeat this with your left arm for a total of 3 times on each arm.
  • If the position still feels, good stretch both arms back and place them on your heels.
  • Breathe deeply for 5-10 counts.

12.) Forward Bending Stretch

  • Determine to go forward with joy!
  • Sit with your legs forward.
  • Raise your arms up from your sides with a big inhale.
  • Slowly exhale as you fold forward.
  • Wherever you find yourself is the perfect forward fold for you!
  • You may bend your knees for a lighter version.
  • Repeat the process for 5-10 deep breaths.

13.) Seated Spinal Twist

  • Get twisted and smile!
  • Bend your left knee.
  • Place your right knee over your left knee.
  • If you can, wrap your left arm around your right knee.
  • Press both palms together breathe deeply for 5-10 deep breaths.
  • Place your hands on your knee to make it easier.
  • Switch legs.

Be present. Lay back for a few moments, letting joy envelope your soul.

When you are ready, go forth and have a very joyous Mother’s Day!

YOGA CHALLENGE FOR GOING FORWARD

Posted on by pennyjoliver

The theme of this yoga challenge is, moving forward!

Give yourself permission to let go of whatever does not serve you. Dedicate this precious time to free yourself from whatever is weighing you down and holding you back. Remember that God made you. He knows all about you, even the secret things you try to hide from everyone else. Every tear you have cried is placed in a bottle by Him. He thinks about you more than every grain of sand in all the world. He loves you more than anything or anybody in the entire world. In His greatest act of love for you, He left His throne in Heaven, became a human being, and sacrificed His life for your sins, so you could be forgiven and live with Him throughout all eternity. We cannot even imagine how much God loves and cares for us. But He does not ask us to. He simply says to come to Him, so he can help us. He came because He loves you!

Allow true love to envelope you in each of these yoga poses. This mini-yoga class was created with forward moving yoga poses to remind you of that love. It is a symbol of our willingness to let go of the past and move forward into the wonderful futures that God has in store for each one of us!

Get stronger physically and keep moving forward in your life with reflection upon His amazing words to you…

The righteous keep moving forward…

Job 17:9

You are a new creation…

2 Corinthians 5:17

Let go of what’s behind you so you can grab hold of what’s before you…

Philippians 3:14

When you are ready grab a mat, towel and water if you like and let’s get started!

 

1.) Forward Bend Variation

  • Take a huge breath with your hands at your hips or fingers interlocked behind your back. Let your chest lift and expand, awakening each cell with fresh oxygen. Add intensity by lifting your arms up behind you.
  • When you feel the need to exhale, simply release your breath while bending forward, leading with your chin. Let your arms stretch as far over as you can.
  • Repeat the stretch up, with a big inhale, and a forward bending stretch, forward and down, 5-10 more times.

2.) Forward Bend Twist

  • You should be loose from your Forward Bend, so on your last one stay bent over.
  • Release your left hand to the floor while twisting up with your right arm.
  • Bend your right leg.
  • Repeat bending your left leg with your left arm lifted.

3.) Warrior I Variation

  • Step forward with your right leg into Warrior I Pose.
  • Your Hips should be facing forward, over your front leg.
  • Try to pull up and out of your waist by pulling your belly in .
  • Breathe deeply, sweeping your arms up to Heaven. Or, press your palms together while gazing up toward Heaven.
  • Repeat the breathing in this position up to 10 times.
  • Step in a little closer for better balance and step your right leg out farther for more intensity.
  • Lift your heel if you can and really build your leg muscles!

4.) Lunge Twist

  • Lower your torso over your forward leg.
  • Place a hand on your mat on each side of your leg.
  • Hold for a few deep breaths.
  • When ready, place your left elbow over your right leg (knee, but preferably your thigh).
  • Press your palms together.
  • A deep inhale will allow you to stretch deeper over your leg.
  • Breathe deeply for 5 counts.

5.) Lunge Twist Variation

  • Lower your left arm to the mat.
  • Stretch your right arm up and gaze upward.
  • Breath deeply for 5 counts.
  • Switch hands.
  • Breathe deeply for 5 more counts.
  • Lower you back knee for more support.
  • Repeat positions 3-5 with your right leg forward.

6.) Fierce Pose

  • With legs together, sit back as if you were going to sit on a chair.
  • Stretch your arms up. Hold this position while breathing deeply up to 10 times.
  • Don’t let your knees extend beyond your toes.
  • To make it easier, don’t sit back too far and place your hands on your hips.

7.) Warrior III

  • Step out with your right leg.
  • You may bend that knee, but a straight leg is optimal.
  • Lift your back leg while keeping your hips facing forward.
  • Raise your arms, look forward, and breathe deeply for up to 10 counts.

8.) Low Lunge With A Prayer

  • Gently lower your back leg, with your knee touching your mat.
  • Sink forward, allowing for a deeper stretch.
  • Place your hands on your mat, hips, thigh, or in prayer position.
  • Breathe deeply for up to 10 counts.
  • Bring your back knee in for more support.
  • Say a prayer!
  • Repeat poses 7+8 with your left leg forward.

May love protect you and bless you as you move forward!

Halleluyah!

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

Posted on by pennyjoliver

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

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

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

2 Corinthians 4:6

He counts the stars and calls them all by name.

Psalm 147:4

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

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

1.) Star Pose Stretch

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

2.) Star Pose Forward Fold

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

3.) Star Pose Twist

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

4.) Star Pose Leg Stretch

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

5.) Wide Legged Star Pose Stretch

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

6.) Extended Leg Squat

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

yoga on and shine!