WARRIOR POSE (Slay your hunched over shoulders)

Posted on July 27February 25 by pennyjoliver

Got a few moments? Can you join me for 5 minutes of Warrior training to counter the effects of sitting at a desk all day? We will stretch and strengthen our entire body with the all-inclusive ” Warrior Pose.” With a simple clasping of hands behind our backs, we optimize the pose by opening our hearts, chest, and lungs, reversing the hunched back posture. Add a bow forward, and we up our training by causing our core to kick in to help keep our body up!

1.) Warrior Pose

Step to the side. Keep your heels on the same line and your back toes slightly turned in. Your hips should face forward. Step in with your back leg if the pose grows challenging. Bend your right knee. Place your hands in a praying position. Breathe deeply through your nose for 5-10 counts. Surrender your thoughts and be present for these few moments.

Your inhales should be long and deep through your nose as you go back. Your exhales should be long and slow as you bow. Hold the breath in at the top of the stretch. Hold your breath out at the bottom of the bow. This will enhance the effects of the pose.

Just a quick reminder to all the warriors out there….

Stand tall and be proud that you are a warrior in God’s army, for He thinks you are a mighty warrior! He says it many times in His word. Below is just one example. Best part? You already “own” the victory, when you placed your life in God’s hands!

The Lord is with you mighty warrior.

Judges 6:12

2.) Peaceful Warrior Pose

Clasp your hands behind your back. Look up. Inhale deeply and hold it.

3.) Humble Warrior Pose

Keep tension in the clasping. Bow forward. Lead with your chin. Exhale slowly. Extend up and over your forward leg. Hold the bow and the exhale.

Inhale and slowly come up back to Peaceful Warrior Pose. Repeat the process 5-10 times and try it with your left leg forward.

With God at your side you can do mighty things.

Be the Warrior He created you to be!

Yoga on!

xxoo

YOGA FOR A QUICK BRAIN BOOST

Posted on July 20September 17 by pennyjoliver

Join me and together we will boost our brain power!

Did you know? Just a 20 minute yoga workout will definitely improve the blood flow to your brain, according to a study published in the journal of Physical Activity and Health. Researchers had 30 female college age students spend 20 minutes practicing yoga and 20 minutes doing aerobic exercise. Researchers gave participants a cognitive assessment test after both the yoga session and the aerobic session. Amazingly, they found test scores to be significantly superior on tests that were taken after the yoga session.

Below is a simple yoga pose called “Padahastasana,” or Forward Bend. It is a great brain booster because it involves bending over. When you bend over blood rushes to your brain. As you progress in this pose, your head may eventually touch your knees. More importantly, your memory will be improving!

Stand tall with your feet together. Spread them apart if you need to for better balance. With your hands up over your head inhale deeply. Exhale as you fold over your legs. You may bend your legs if need be and work up to straightening them. The most important thing is the bending over. Even if you can only touch your knees and your knees are bended, this pose will still increase the flow of blood to your head.

To begin, inhale long and deep and stretch up to the sky with arms over head. Exhale and slowly fold over your legs. Repeat 5-10 times. Try and stretch and release your brain from all thought. Once you have completed the stretching up and down, remain folded over like the picture above. Inhale and exhale for 30 seconds to 1 minute and let Heaven fill your brain with Heavenly thoughts.

This pose also tones your abs and can relieve bloating, constipation, indigestion and other gastric troubles. The circulation of blood throughout your body is improved too. Your brain will be getting a boost with blood flow and, hopefully, heavenly thoughts too!

xxoo

YOGA CHALLENGE TO EASE BACK PAIN

Posted on June 30January 25 by pennyjoliver

You can ease an achy back, enhance your posture and improve spinal mobility with these seven simple yoga poses. When your back muscles are well conditioned, back pain can be greatly reduced. Breathing through your nose will enhance all the benefits of the poses, encouraging strong circulation and relaxation. Try to maintain a strong steady breath, as it will allow you to go deeper in the stretch, This releases tension in your muscles and improves your flexibility. Always be gentle with yourself. Go slow and keep a steady breath for maximum results. Gradually increase the intensity of this segment by holding each posture longer.

A relaxed state will always up the results of all your efforts. The Psalmist pens,

You are my place of quiet rest I wait for your word to renew me.

Psalm 119:114

1.) Easy Forward Bend

Stand comfortably, preferably with your feet at hip width for better balance. Let your hands clasp your elbows. Bend your knees. Now gently fold forward. Stop where it feels most comfortable. Take 5-10 long and deep breaths. Stay long enough for your back and spine to release (you’ll feel it) if you can. Slowly come back up. Repeat again or move on to the next yoga exercise.

Many people who suffer with lower back pain have tight, short hamstrings. This pose will lengthen your hamstrings and release your lower back.
2.) Cat Pose

Slowly and gently lower yourself to your mat or the floor. Come on to your knees. Spread your palms out in front of you. Place your knees directly below your hips. Place your palms directly below your shoulders. Inhale slowly as you gently round your back and lower your head. Exhale slowly as you come back to the starting position. Repeat the process 5-10 times.

3.) Cow Pose

Come to your hands and knees. Cow Pose begins in the same position as Cat Pose. The only difference is that your head goes up and back. As your head goes up, your back will arch, so take it slow. Inhale slowly as you gently raise your head. Exhale slowly as you lower your head. Repeat the process 5-10 times.

Cat and Cow Poses can also be done together, inhaling in Cat Pose and exhaling into Cow Pose. A good exercise for strengthening your back, spine and neck too. I especially like how Cow Pose tightens and tones the neck area!

4.) Easy Seated Forward Bend (a favorite of mine for an achy back)

Gently sit on your mat or the floor. Extend your legs directly out in front of you. Take time to sit up tall on your sitting bones. Let your weight be even on each side. Leading with your chin, extend your torso out over your legs. Slide your hands down your leg. Stop when you feel a good stretch. Bending your knees as you extend will ease you into the stretch. You may keep them bent or try to straighten them as you build flexibility. Also, staying in this pose for a minute while breathing slowly and deeply will allow you to go deeper into the stretch.

5.) Lying Leg Stretch

Lie flat. Take time to relax here a moment. Then, without tensing up, adjust your body by trying to get it flat on the floor. When you’re ready, bend your right leg. It does not matter where you bend it to. What matters is that it is able to support your body when you raise your left leg. Feel free to explore what feels good for you! Raise the left leg slowly and bring it close to your torso. Breathe deeply here 5-10 times. Then repeat the process on the other leg.

6.) Baby Pose

Lie flat on your mat or the floor. Adjust your body and try to relax before starting this pose. When you are ready, slowly and gently bring your knees into your torso. If you can, give them a big hug! If you can, raise your head too. Slowly breathe deeply here for 3-5 counts and repeat again a few more times. At first you may not be able to hug your knees or lift your head. Do what you can here, because even a little bit goes a long way. Never think because you can’t do these exercises optimally that they aren’t doing anything. Your body will benefit from all your efforts every time!

7.) Lying Double Leg Twist ( another really good release in back, neck and shoulders that my back takes delight in!)

Lie flat on the floor. Adjust yourself so that you are spread out evenly on the floor. Extend your arms directly out to the sides. When ready, gently bend your knees and bring them into your chest (or as close as you can). At first, maybe you can only bend them and your feet are still on the floor. No problems! Simply begin the exercise from whereever you find yourself. Now, take a big inhale. Exhale slowly as you release your legs to the right side. Slowly turn your head to the left side or keep it in the middle. Take a few deep breaths here and stay as long as you like. Then repeat the process on your left side.

Peace and blessings!

Halleluyah!

YOGA FOR PRAISING GOD CHALLENGE (Basic yoga postures that praise God)

Posted on April 6September 17 by pennyjoliver

Halleluyah is the Hebrew word for ‘Praise the Lord.” Asana is the Sanskrit word for “posture” or “pose”. And this Yoga Segment is the Praise the Lord Poses Segment!

Offer up praise to God in each Asana and watch Him bless your workout, fashioning it into an inner and outer total body workout! Emerge with joy in your heart, love in your soul and a peace that passes all understanding!

In these postures, you will challenge every muscle. Breathing deeply and steadily will enhance your efforts and soak up all the health benefits. Being attentive in each movement will give you the opportunity to feel how magnificently your body was made. Let God love you with a Heavenly love as you meditate upon these incredible Bible verses!

But God demonstrated His love for us in this: while we were still sinners, Christ died for us.

Romans 5:8

This is how we know what love is: Jesus Christ laid down His life for us.

1 John 3:16

Before you begin, take a few moments to quiet your mind and body by inhaling and exhaling long and deeply. Accept and believe that God loves you so much that He died in your place. As you position into each Asana, or when your palms meet, pause and offer up your Halleluyah’s!

1.) Seated Side Stretch:

Come in a cross-legged position or whatever is a comfortable position for you! Take a deep breath while raising your arms up from your sides into a praying position and pause. Exhale deeply, leaning to the left side. Try to place your forearm on the mat and really stretch your other arm over. Pause at the end of your exhale. Bring your arms up with a big inhale again. Pause and exhale over to your right side. Repeat for 5-10 times each side.

2.) Reverse Forward Bend:

From a cross-legged position, gently come to all fours. Place all your weight upon your feet. Tuck your hands under your toes and give yourself a deep stretch. From here, slowly rise, one vertabre at a time with your head and arms coming up together with a big inhale. Your hands should meet in a prayer position. Try to gaze upward and pause before releasing back down. Repeat this 3-10 times.

Maybe your hands just don’t go under your toes. Maybe your ankles, calves or knees are a better place for you. Simply do Reverse Forward Bend from your starting point. Always modify any position that challenges you, or you do not feel comfortable doing.

3.) Star Asana and Twist Stretch:

With your legs stretched out wide to the sides, inhale deeply, slowly lifting your arms straight up from your sides. Pause when your palms meet. Exhale and slowly release your arms. Let your right hand touch your left foot and stretch. Inhale it all back up and exhale over to your right leg with your left hand. Repeat, alternating sides, for 5 -10 counts each side.

Maybe your hands don’t make it into a praying position. Just lift them up then. Or maybe your legs will not extend to the sides comfortably. Walk them in a little, or more if you must. Always make it safe for your body by doing only what feels comfortable for you!

4.) Warrior II Asana:

This time we will be doing the same Star Asana to begin, and then stretch into Warrior II from there. So, with feet extended out to the sides, inhale deeply as you also extend your arms out to the sides. Lift your arms up into a praying position. Pause. Then slowly release into Warrior II by lowering your arms to shoulder height while pointing your right foot toes to the right side; bend that knee. Exhale slowly as you release.

Pause for a moment in Warrior II Asana. Pressing your palms together, take another big inhale and exhale in prayer position, pausing again.

Now, take another deep inhale, raising your praying palms while your legs straighten. Your feet face forward while your head gazes upwards. Pause. Then lower to Warrior II position again, and repeat the same process. Do this on each side 5 times.

Again, do each pose the way that feels good for your body. Your hands do not have to meet in prayer pose and your legs can be bent and not so wide. Do try to breathe deeply though!

5.) Intense Stretch Prayer Asana into Triangle Asana:

Come back to your comfortable Star Asana. Gently meet your fingers behind your back. Lift your hands up, following your spine and press your palms together into a Prayer Asana behind your back. Now, rotate your right foot to the right while your left foot rotates slightly. Each of your heels should be on a straight line if possible. Your legs should be straight as well. Take a few good deep breaths, then pause. Release your hands and straighten your arms with your right hand on your mat and your left hand up. Pause and take a few good deep breaths again. Come back to your Star Asana. Repeat with your left leg forward. Do this on each side 1-3 times.

If you find your fingers do not meet behind your back, place your hands wide with palms up on your lower back or hips. Or place them where they feel comfortable behind your back. You may even press your palms into Prayer Asana in the front of your body. You may also need to bend your legs a little and place your hands on your hips or thighs, calves, or ankles to begin, and progress from there.

6.) Praying Lunge Asana:

Turn to your right side with your right foot forward. Bend your legs and place your left knee on your mat. Inhale deeply and stretch your arms up from the sides. Pause. Exhale deeply into a prayer asana. Pause. Repeat on the same leg 3-5 times. Then do it with your left leg forward.

For a deeper lunge, if you are able from the above asana, step your forward leg out about 3-6 inches. Move slowly and stretch into a deeper lunge by stretching your back leg out. With a deep inhale, lift your arms up from your sides. If you are able, press your palms together. I find I can stretch my arms up higher by interlacing my fingers. Pointer fingers are kept straight. Look up. Pause. Exhale, releasing your arms down. Press your palms into prayer asana. Repeat the process of inhaling up, pausing, then exhaling down and pausing, 3-5 times with each leg forward. Always be in Prayer Asana during the pauses if you can!

7.) Praying Chair Asana With Twist:

With feet no wider than hip width, sit back as if you were going to sit in a chair. Lead with your sitting bones, inhaling deeply while lifting your arms out from the sides. Pause. With a big exhale, lower your arms and press your palms together into prayer asana. Inhale deeply, making space in your body for the incoming twist. Then exhale, twisting the prayer asana to the left side. Try to get your opposite elbow to the outside of your opposite leg. Pause. Inhale, going back to the middle with arms up. Exhale and twist to your other side. Alternate each side with an inhale arms up in the middle and an exhale hands pressed in Prayer Asana on each side. Repeat each side 5-10 times.

You may find your thighs muscles burning if you’re sitting too low. You may always stand up in the middle and bend into Chair Asana with each twist. Let your Prayer Asana fall where it may. With consistent practice, you will sit lower and twist more.

8.) Knee Hug into Hand/Toe Asana:

For additional benefits, pull your knees into your chest before getting into Hand/Toe Asana. Breath deeply for 10 counts with each knee pulled in.

After you have completed Knee Hug, take your right foot and straighten it out to the side. Hold and pause with continuous breathing up to 10 counts. Repeat with your left leg. Alternate each leg for a total of 3-5 times. Include the Knee Hug before each Hand/Toe if you like. Also, you may uses a sturdy chair, wall or countertop for support as you learn this asana.

9.) Knee Hug into Warrior III Asana:

Again, for additional benefits pull your knee into your chest before each Warrior III Asana. Hold for 10 counts of deep breathing!

After your last inhale, pause, and then exhale while releasing the Knee Hug. Let your leg straighten as it moves behind you. Try not to lower it to the mat. Try to keep your leg lifted behind you. Try to also keep your front body, torso and hips facing your mat. Breathe deeply for 5-10 counts. At this point, you may go back to a knee hug and do a few more Warrior III Asanas. Bring your right knee into a Knee Hug and do the sequence with your other leg.

You may also use a chair, table or wall for support. Don’t forget to breathe too!

10.) The King’s Asana:

Grab your knee again and give it a hug! Once you have held it for 10 counts of deep breathing, slowly move your hand to your foot as you move your leg behind you. I find holding my ankle really stretches me and provides support as I lean forward with my torso. Slightly bend your standing leg and don’t be afraid to lean forward. Just let go of your leg if you are on the verge of falling. If you can, hold The King’s Asana with continuous breathing as long as you can. Offer up your Halleluyah’s!

Use support for your forward arm. Don’t lean if you don’t need to do so; stand tall and build leg strength while standing on one leg. Try the pose and fall a few times. It’s a learning process. Do whatever suits you. There is no wrong way. Enjoy, have fun and praise God while you do!

…and that’s how you Halleluyah your Asanas!

Blessings!

YOGA CHALLENGE TO REMIND YOU -YOU ARE LOVED!

Posted on January 24September 10 by pennyjoliver

Think you have loved someone more than life itself? Think someone has shown you love beyond your wildest dreams? Meditate on this. There is not a second that you are not on God’s mind. His love surpasses all! For God loves you in a moment more than anyone could in a lifetime.

God says, “My thoughts toward you outnumber the grains of sand on the seashore”…Psalms 139: 17-18

As we begin this yoga challenge, let us take a moment to think about all the grains of sand in the world. Then let us bow forward in devotion and gratitude at the sheer notion of being loved by God without measure.

Remember, the more you breathe into each position, the deeper you can stretch and release stress. Try to keep steady inhales and exhales amid all the effort you will be putting forth. That way when stressful situations arise in your daily life, you will trust in God and automatically keep a steady breath while coming away less stressed. God gave you your breath – use it to free up tension in your life!

1.) STANDING FORWARD BEND

Come with your legs and feet together. Inhaling, bring straight arms up from your sides. Exhale, bowing forward. Repeat in a continuous flow of inhaling up and exhaling down for 10-20 times.

2.) LEG WARM-UPS INTO HEAD TO KNEE STRETCH

Once you complete all your Forward Bows, stay bended and hold onto your toes or your knees, thighs or ankles. With continuous breathing, bend each leg for a moment. It will enable you to stretch a little deeper. Then, while inhaling, look up. While exhaling, lower your head to your knees. Repeat with a continuous flow of inhaling with your head up and exhaling while pulling your head to your knees 10-15 times.

3.) STAR STRETCH

Widen your feet to a place that is comfortable for you. Bring your arms up from your sides, clasp them, and look up to Heaven. Inhale and exhale continuously in this position for 10-20 counts.

4.) WARRIOR II

From a Star Stretch position inhale and then exhale. Bend your right knee and foot to the side. Open your arms wide out to the sides. Your torso should be looking forward. Be gentle and go slow. Inhale to Star Stretch and exhale to Warrior II for 10 counts. Then repeat on your other side.

5.) WIDE ANGLE LEG STRETCH

From a Star Stretch position, lower your arms but stretch them out to your sides. Inhale, twisting your torso to the left side. Exhale, bending your torso to meet your thigh, knee, ankle or foot. Lead the bend with your chin stretching out and over your leg to reap the stretching benefits. Raise your torso and come to the middle. Repeat on your other side. Try for 10-15 times each side.

6.) SIDE LUNGE

From a Star Stretch position with extended arms out to your sides, turn your right foot to the side, bending your right knee. As you bend, your left arms comes up over your head and your right arm leans on your bended knee. Drop your right arm on the floor for support. Gently twist, lookin up. For a less vigorous approach, simply bend both knees or bring your back leg in closer. Breath continuously for 10 counts. Move on to the next exercise, Lunge Twist, before moving to the other side. Then repeat both Side Lunge and Lunge Twist on your other side.

7.) SIDE LUNGE TWIST

From a Side Lunge position, simply twist your torso to the other side. To do this simply place your other hand on the floor and gently twist, looking up. For a less vigorous approach bend your back knee on the floor and twist, looking up. Slightly bending your forward knee; twisting with your hand on your knee or thigh is good too!

8.) LIZARD OR DEEP LUNGE ON ELBOWS

From a Side Lunge with your right leg forward, lower both hands to the floor. You are now in a Deep Lunge position. You may drop your back knee to the floor for more balance and support. Or you may keep it up for more strength and stretching benefits. From both positions, wiggle your right foot to the right a few inches and slowly lower to your elbows. Stay here for a continuous flow of breathing up to 10 counts.

9.) PIGEON POSE

From a Deep Lunge or Pigeon Position, straighten your arms and lower your back knee if it is not lowered already. Wiggle and scoot your right foot, lowering your torso. Use your arms for support getting into this position – go slow and gently. If you experience any discomfort, immediately stop, sit and breath. Take control of your breath rather than letting it control you. If your body allows you to safely move into Pigeon Position stay here and breath continuously up to 10 counts. Keep your hands on the ground for better support or place them in a praying position. Repeat on your other side. Sometimes, one side will feel better getting into positions than the other – that’s normal!

10.) HALLELUYAH POSE (modification)

I have chosen this as the official, Halleluyah Yoga Pose! Why? First, because it is awesome. Second, because I aspire to get into one! Third, because at the age of 57 and able to keep up with a yoga practice, I possess no words but praise to God! Fourth, because Halleluyah is the Hebrew word which means, “praise be to God”! It’s the Praise be to God Pose!

From Pigeon Position with right leg forward, place your right hand behind you for support. Slowly grasp your left foot, slowly pulling your leg in. If you can pull that foot into your elbow, locking it there. Reach up and let your hands clasp. Breath continuously for up to 10 counts then repeat on your other leg.

Below, Zach gets into a Halleluyah Pose beautifully!

Lie back and relax. Keep the innumerable grains of sand in your mind. Embrace God’s love and know that you are always on God’s mind!

Halleluyah! Yoga on!

YOGA FOR VITALITY CHALLENGE ( Yoga with a twist for everyBODY)

Posted on October 21September 17 by pennyjoliver

This yoga segment is designed for most fitness levels. Enhance your twisting with a couple verses of Scripture provided below and twist for your mind, body, and soul!

Get Twisted and improve the health of your internal organs and build your core. According to Livestrong, twists encourage the flow of oxygenated blood while eliminating toxins and metabolic wastes from your body. They also aid in bloating or digestive problems. Your shoulders, chest, back and spine have a chance to relax in twists and you will increase flexibility in your spine and waist muscles.

At first glance, twists appear chaotic. Any normal person knows a body should not be bending and twisting like that. That’s the beauty of a twist: a body gone wild! Don’t be fooled; to move into a twist from a standing position requires so much more. Your feet need to settle into the earth and your legs must draw strength from the stability of the feet. Your entire core or inner body needs to lengthen. You must inhale from the bottom of your body to the top of your head, drawing a long deep breath by pulling up and out of your waist, chest, hips, spine. And when it is impossible to hold any more breath inside you, then you twist with a long exhalation. The breathing helps you twist better.

What I love about twists is that your insides get revitalized. As you stand firm with a solid foundation, you appear all tensed up and out of control but your core keeps you strong. Sometimes in our lives we get all twisted up too but God tells us to chill. Sometimes the knots are so twisted up we can easily forget that the God that breathed the stars into existence and turned water into wine can help us. Seriously, all we need to do is believe. Seems too easy, but God promised He would help us. In this yoga segment get twisted but let Him untwists all the knots inside that are binding you now.

…”cast your worries on Him, because He cares for you. 1 peter 5:7

…Let your roots grow down into Him. Let your lives be built on Him. Colossians 2:7

1.) Chair Pose into Chair Pose Twist

Start by placing your feet together. Bend your knees and slightly bend back as if you were going to sit on a chair. Raise your arms up, then inhale and exhale 3-5 times long and deeply. You may stand up for a moment or continue in a chair pose for the twist.

In chair pose position, on your last inhale and exhale bring your palms together in prayer pose. Firmly press them together. Inhale deeply, lifting your entire upper body. Exhale deeply as you twist. Let your left elbow twist to the outside of your right leg. Hold the pose as long as you like or repeat on your other side.

Make it a flowing sequence of movement by always standing up before you bend into chair pose. Bend into chair pose with arms up and then into prayer pose. Stand up again and bend into chair pose before you twist to each side. Repeat the sequence once or maybe 3 times each side.

You may also widen your feet for better balance in chair pose and do not bend back too far. Always stand between each movement so your legs don’t get tired and slightly twist to each side.

2.) Chair Pose One Arm Stretch and Twist

From chair pose, twist to the right side, and simply lower your left arm down while extending your right arm upward. Hold the twisted stretch, then inhale and exhale long and deeply. Breathe into any tensions that may arise.

3.) Low Lunge Back Knee Bend into Reverse Twist

Step your left foot forward into a lunge pose. Sink your hips, placing your back knee on the ground. Inhale and exhale long and deeply for a minute, invigorating your body and mind while resting your attention on God.

For the twist, bend your right back leg and let your torso follow. Place your right hand directly below your right shoulder. Let your left arm twist your body as you look up. Inhale and exhale long and deeply for 3-10 counts if you like, or what ever feels good for you.

Make you lunge higher or simply stay on a bended back right knee if you find it too challenging. If your right hand does not make it to the floor, stay up. Do the twist by placing your right arm just outside your left thigh. Inhale and exhale long and deeply as long as you feel comfortable.

4.) Bended Knee Reverse Twist and Stretch

Step your right foot forward, bending your back left knee. Inhale long and deeply, lifting your entire upper body. Then as you exhale twist, placing your left hand on your right thigh. Raise your right arm for a deeper twist. Repeat on your other side for 3-10 long and deep twisted inhales and exhales, or as many as you like.

5.) Warrior II Pose into Side Angle Pose

Step your left foot forward, bending your knee. Keep your left back leg straight if possible. Sink your hips, raising your arms up and out to the sides. Inhale, pulling up and out of your belly, then lifting your chest. Keep your shoulders pressed down with an extended neck. Look out past your arms. Stand firm and let the quietness of your roots be the source of your strength.

Move from Warrior II position into Side Angle pose by lifting your right arm up and extending it up and over. Meanwhile bend your left arm, resting it on your left thigh. Stretch and inhale and exhale long and deeply 3-10 times. Repeat on your other side.

Walk your back leg in and slightly bend your front knee if you find it too challenging. Your hand may also rest anywhere that feels comfortable on your front leg.

6.) Side Angle Stretch and Twist

Once in a Side Angle position, lower your forward left hand to the floor and extend your right arm up. Inhale and exhale long and deeply 3-10 times.

You may come back to a standing position or come back to a Side Angle. Moving from a Side Angle, simply let your raised right arm fall behind. Then let your left arm slide under your left thigh and meet it. Grasp your fingers and look up. This will open your torso in new ways, stretching and strengthening your entire body. Inhale and exhale as best you can long and deeply.

Bring your right arm to your hip. Look up.

7.) Star Pose One Arm Stretch and Twist

Stretch your legs out to the sides at a distance comfortable for you. Bend forward, placing your hands on the ground. Inhale long and deeply and exhale long and deeply, extending and twisting your right arm upward. Repeat on the other side for 3-10 inhales and exhales on both sides. Inhale middle, exhale twisting up.

For a less vigorous approach, bend your knees and lessen the distance between your legs. Bend over slightly. Let your twist come from placing your hands on the outside of each leg. The other arm can be placed on your hip. Inhale in the middle slightly bent and exhale as you twist to each side. Repeat 3-10 times each side.

8.) Eagle Pose

Stand with your legs and feet together. Raise your left leg, placing it over your right thigh. Try to tuck that leg behind the leg your standing on. If you can twirl it around the leg finishing at the inside of your right foot. Once steady, let your left arm go under your right elbow, twirling it up your arm until your palms meet. Inhale and exhale long and deep 2-4 times. Repeat on your other leg. Left leg twirls left arm goes under and twirls. Right leg twirls, right arm goes under and twirls. Try to keep your body, especially your hips facing forward.

For a less vigorous approach, I would suggest that you do these movements separately. Arms. Then do legs. Play around with each, and see where you end up. One side will feel easier, guaranteed!

9.) Squat Prayer Pose Into Side Twist

Let your legs be hip width apart then bend your knees. Sink your hips all the way to the ground. Press your palms together for a more intense stretch.

From Squat Pose, raise your left arm up then back extending it to your right hip. Stay here. For a more intense stretch, take your right arm out and over the outside of your right leg. Meet the hands, clasp them and stretch upward for 3-10 long and deep inhales and exhales.

For a less vigorous approach, place a rolled up or folded blanket under each heel. Gently begin moving your arms up and around your legs. Stop at a comfortable stretch for you. Inhale and exhale long and deeply.

Lie on your back for a few breaths to absorb the afterimage of each twist. Do you feel lighter? Does your body feel more buoyant? Do you feel more rooted and grounded, perhaps balanced and clear-headed? Enjoy this delightful state of peace and love.

Get Twisted and Yoga on

HALLELUYAH!

YOGA CHALLENGE IN A STAR POSITION

Posted on October 6September 29 by pennyjoliver

Stretch into Star Pose, and do your body good! According to Dr. Andrew Weil, MD you may even see a reduction in your blood pressure as a 2012 published study revealed in The Journal of Bodywork and Movement Therapies.

For your benefit, we will be in a version of Star Pose in most of the stretches in this segment. Undoubtedly, Star Pose will strengthen and stretch your inner leg muscles while decompressing your spine. Your neck, back, arms, legs, and hips will also benefit and your brain will calm. Your headaches, fatigue, mild depression and anxiety may be relieved and you may find your digestion improving. All this from one little pose. No wonder the ancients yogis named it Star Pose.

While we are on the subject of stars, I thought I might indulge in a few amazing facts about them. Astronomers estimate that there are 170 billion galaxies in the observable universe, stretching out into a region of space 13.8 billion light years away from us in all directions. That is the number 1, followed by 24 zeros! Top that off with the incredible truth that the hands that made the stars is holding your heart!

Psalms 147:4 says “He counts the stars and calls them all by name.

Stretch your thoughts while stretching your body in this segment, and wrap your brain around that!

Let’s come standing and warm up a little!

1.) Standing Back Arch Stretch

Stand tall with feet together. Inhale deeply, raising your arms up from your sides. Slightly arch back as your hands meet in prayer pose over head. Pull up and out of your waist, hips, belly and legs. Try to keep your shoulders pressed down with a lengthened neck and lifted chest. Keep inhaling until you no longer can and exhale slowly, lowering your arms to a standing relaxed position. Repeat 3-10 times with deep inhales and exhales.

Widen your feet to hip width for better balance. Also, it may be more comfortable for you to look forward and not upward.

2.) Standing Forward Bend/Big Toe Stretch

With feet together stand tall, extend your arms overhead and fold forward. If you experience tightness in your legs simply bend them. Grab your big toes and inhale, looking up and forward. Take a moment to feel the back of your legs releasing to the stretch, as well as your hamstrings, glutes, back, spine and neck. Exhale, rounding your back and bringing your head to your knees. You may continue stretching, inhaling, exhaling for 3-10 times. After you have completed the movements, you may also have some fun just folding forward, feeling all the stretching sensations in your leg muscles and spine.

You may also place your palms on your thighs instead of your big toes, or hold onto a sturdy chair/counter.

3.) Standing Star Pose Stretch

Widen your feet to your sides and keep your legs straight. Each person’s Star Pose width will be different. As long as your entire foot is on the floor and you feel balanced with no pain, continue on. Move your feet inward slightly if you feel uncomfortable. Once your feeling balanced, interlock your fingers and stretch upward, index fingers straight and pointing. Inhale and exhale deeply, stretching up and out of your waist, belly, chest and hips. Hold Star Pose for 3-10 long, slow, and deep inhales and exhales.

4.) Big Toe Star Pose Stretch

After completing standing Star Pose, simply fold forward and grab your big toes. Inhale, looking up and forward. Go slow so that you may release the backs of your legs. Then exhale, rounding your back and pulling your head to your knees. Inhale and exhale long and deep up to 10 times, looking up and stretching your head to your knees.

If this pose is too uncomfortable for you, try bending your legs or place your hands on your thighs instead of your big toes. You can still try inhaling looking up and forward. Then exhaling rounding your back and pulling your head to your body. Do whatever works for you.

5.) Standing Star Pose Twist

Stand slightly wider than hip distance apart. Stand tall, stretching your arms to your sides. Bend you knees slightly for improved balance. Remember that your legs and hips will always face forward, even when you twist. As you begin your twist, make sure that you are pulled up from your waist, belly, hips, back and spine. The twist comes from your upper body, not your legs and waist! Go slow at first. Inhale, twist left, and exhale twist right for a total of 10-30 inhales and exhales or 1-3 minutes. As you pick up speed, inhale and exhale quickly and powerfully as you twist. You will be giving your lungs a terrific workout!

Bend your knees, and place your hands on your hips or thighs if you find it too challenging. Take it slower and inhale and exhale deeper as you twist rather than quick powerful breaths. Go for slow and deep.

6.) Forward Bending Star Pose With Hands Clasped

With legs in a Star Pose that is comfortable for you, clasp your hands behind your back and stretch your arms up. Inhale and stretch your upper body. Lift your chest, stretch your neck and look upwards. Exhale, slowly folding over. Repeat 10-20 inhales and exhales.

Walk your legs in and bend them if you find it too challenging. Fold over slightly and place your hands or your waist, thighs or knees.

7.) Forward Bending Star Pose With Arm Twist

Once you are folded over in Star Pose, place your palms on your mat. Move your left hand so that it is directly below your head. Inhale, twisting your torso, stretching your right arm up while looking up. Exhale, placing your right arm directly below your head and raise your left arm. Inhale while placing your arm up, and exhale as you lower it. Repeat this 10-30 times or 1-3 minutes.

You may also place your hands behind your head and twist by moving your head left to right. Walk your legs in and bend them and place your hands anywhere that is comfortable for you to feel a little stretch as you twist.

7.) Forward Bending Star Pose On Elbows

With Star Pose, fold over and place your forearms on your mat. Inhale and exhale long and deeply 3-10 times. If you can, remain in this pose for 1-3 minutes for added benefits. As you linger here, let the benefit of the pose seep deeply into your core. Stretch your legs and allow striving and effort to drain from your brain. Let knots of tension that arise in your body untie themselves.

For a less vigorous approach, grab your nearest wall, table or back of a sturdy chair. Move into Star Pose, while bending over and stretching. You may also bend your legs if the stretch becomes too intense. Linger and let all tensions and effort dissolve.

8.) Squat In Prayer Pose

Stand with legs hip width apart and toes slightly pointed out. Lower your body and let your torso sink. Bring your hands in prayer pose. Inhale and exhale long and deeply 3-10 times, or for up to 3 minutes for added health benefits.

Simply lower to a cross legged position and pray if you find Squat Pose to be to challenging. Inhale and exhale long and deep. You may also place two towels under your heels for support to try to get into a Squat Pose and see what happens. The point is your still stretching and doing your body good.

Lie down and let the hard spaces within you melt away with each breath. Let each breath soothe and calm your brain. Let God soothe and calm your heart, rinsing it clean. Offer up your Halleluyahs. Sparkle and shine!

Praise be to God!

KEEP CALM AND BREATHE

Posted on May 31October 14 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!

YOGA MINI CHALLENGE FOR IMPROVED SLEEP

Posted on April 12September 17 by pennyjoliver

Can’t sleep? Your not alone. According to the Centers for Disease Control and Prevention an estimated 50-70 million U.S. adults have a sleep disorder. Less sleep equals more stress, and at the physical level your body doesn’t get enough time to repair. A Harvard University study on yoga and sleep found that those participants who consistently practiced yoga for just 8 weeks enjoyed significantly better sleep in length and slumber. Combine yoga with a calming Bible verse before bed and you got a winning elixir for a sweet sleep!

Below you will find the yoga restorative pose, Legs Up a Wall. This pose will ease stress and calm your mind before bed. Stay in the pose for at least 10 minutes and inhale long and deeply and exhale long and deeply while you meditate on the Bible verse above. To begin, clear your mind by giving every care and worry to God. Then do not let those negative thoughts enter your brain. Instead, be still…

Inhale and focus on God. Exhale and feel your body releasing stress and tensions in the flow of your breath. Continue and don’t worry about a thing. Gently release and relax. Feel loved and have a sweet sleep!

HALLELUYAH!

WHY NOT YOGA?

Posted on March 31August 20 by pennyjoliver

Why yoga, you might ask? The real question we all should be asking is: why not yoga?

There are 20 million people practicing various forms of yoga in the U.S. today. There is a growing number of case studies, polls, and the entire medical community talking about yoga’s potential to help, prevent, heal, or alleviate specific conditions. Yoga is also beneficial as a technique for relieving stress and coping with chronic conditions or disabilities. Most studies publish results that yoga is not only a form of exercise, but can act as a treatment and as a preventative form of medicine and healthcare.

Yoga is already a commonly used mind-body intervention for depression, bipolar disorder, anxiety and post traumatic stress. It’s used as a therapy for asthma and arthritis. It’s proving to be effective in cognitive problems and fatigue in cancer survivors. It’s proving that yoga can be an effective strategy in the primary prevention of cardiovascular disease and cardiac function and also COPD , migraines, metabolic syndrome, restless leg syndrome and weight management. It can be a management for hypertension, menopause, GERD, and chronic heart failure, stress management and fatigue. It can also aid in chronic pain such as back and neck pain. It improves sleep and helps with all stages of pregnancy. Seniors get stronger, flexible and balanced, as does anyone practicing this form of exercise.

As you can see the benefits of yoga are phenomenal and growing. Anyone can do yoga and reap it’s rewards. You don’t need to be fit or flexible either. If you can breathe, you can do it! What do you need to know to get started? Inhale. Exhale. Repeat. Don’t let anyone fool you. It’s not much harder than that. Let go and let God show you how good you can truly feel from the inside out!