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.

LUNGE POSE MINI CHALLENGE( GO FORWARD INTO 2019)

Posted on December 19September 17 by pennyjoliver

Hi Friends!

This month “Yoga with Penny” features moving forward into the New Year with Lunge Pose!

In this New Year, let’s give ourselves permission to let go of whatever does not serve us. Let us dedicate these precious few moments to free ourselves from what weighs us down and holds us back. Let Lunge Pose serve as a symbol of our willingness to let go of the past and move forward into 2019.

Physically, a Lunge Pose can help us counteract the effects of desk-sitting. Sitting for long periods of time stresses our spine, hips and back. We may also notice our shoulders rounding forward and our chests caving in, which affects the way we breathe. Taking just five minutes for a few Lunge Poses (while breathing deeply) will help to revive us with energy and relieve stress. Deep breathing activates our parasympathetic nervous system, which slows our heart rate and helps us to relax. And, of course, Lunge Pose help us to build strong muscles in our legs, back and spine.

If you find Lunge Pose too challenging, simply lower your back knee to the ground. For more support, stretch your legs wider than hip distance. Try it out, and do what works for you. Yoga is also about you being good, to you!

Lunge Pose:

1.) Stand at hip width, bend both knees, and step your right foot forward.

2,) Keep both your hips facing forward throughout the position.

3.) Be sure your forward knee is directly over your foot.

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

5.) Bend forward; use your hands for support, placing them on the inside of your forward leg.

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

7.) Once you feel comfortable in a Lunge Pose, inhale peace and exhale your stress, breathing deeply for 10 counts.

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

9.) Repeat moving forward in Lunge Pose on each leg a few more times.

As you work on your Lunge Pose, let it remind you to stop taking time from your life by looking in the rear view mirror. Instead, live in the present moment, fully alive, fully aware, and moving ever forward!

Thanks for Lunge Posing with me.

God Bless you as we Lunge into the next year!

xxoo

Penny

BALANCE AND STABILITY YOGA CHALLENGE

Posted on November 9September 29 by pennyjoliver

I know your health and your time is important to you. That’s why each of our Halleluyah yoga workouts are short and have purpose. Today, the purpose is building strong legs, hip, knees, ankles, feet, wrists, abs, core, and more. This will ultimately lead to improved balance and stability. Stability at any age is important yet as we grow older it becomes vital. Start this workout by practicing all eight positions with your right leg forward. Then switch to your left leg. Holding theses positions with deep breathing boosts our heart rate helping us to burn more calories, providing us quicker results!

For more of a challenge, step out farther in the warrior positions below and hold each position for a longer count. Completing this sequence 2 or 3 times on each leg will increase the difficulty as well.

For less of a challenge, step in or lower to your back knee in the warrior positions. You may also hold each position for a shorter time and use a chair or wall to help support you. This yoga workout was designed to meet you where your fitness level is and to offer instructions to help you progress.

This is your time to do something good for you! Before we begin I ask that you sit down and take a few slow deep breaths to clear your head of the cares and worries of the day. Replace those cares with belief that YOU can do anything! Each of us could never even imagine what we could do if we had the faith to try. God left us stories of real men and women of the Bible to help us believe and to have faith. Take Peter. He could have stayed on the boat and never walked on water but He did! (Matthew 14:29). How about the little boy who gave up his lunch to Jesus. Jesus turned his little basket of five small loaves and two fish into a fast food feast that fed over 5,000 people! (John 6:1-14). And the list goes on and on…

…for nothing is impossible with God.

Luke 1:37

When you are ready grab a mat and some water and let’s yoga on!

1.) Mountain Pose Stretch

into

2.) Praying Squat Pose

Stand with your feet at hip width.
Inhale deeply as you extend your arms overhead.
Exhale deeply, lowering your arms while pressing your palms together in a prayer position.
Bend your knees into a Squat Pose like the second picture.
Slightly turn out your toes.
Pressing your palms together while in a squat position will keep your back straight while opening up your hips.
Repeat the process from Mountain Pose Stretch to Praying Squat Pose 5-10 times, increasing the count as you grow stronger!

3.) Mountain Pose Reverse Prayer

Start with feet at hip width.
Stretch your arms behind you and place your hands on your hips.
Try to touch your fingertips behind you, with your pinkie fingers closest to your back.
Raise your palms up your back while continuing to press your finger tips together. Eventually, pressing both your palms together behind you.
Go as far up your back as is comfortable.
Once you arrive at your perfect place, breathe deeply for up to 10 counts.

4.) Reverse Prayer Tree Pose

Begin by placing your left foot on your right ankle.
If you feel comfortable, lift that foot up your leg to your inner thigh. Use your hands to help!
Breathe deeply while balancing for 5-10 deep breaths.
You may still do a Tree Pose with your foot anywhere on your leg.
You may also do a Tree Pose with your hands on your hips, or your palms pressed together in front of you.

5.) Warrior I Pose

With your feet hip width apart, step out 2-3 feet forward.
The longer the step, the more challenging the pose.
Try keep your hips facing forward.
Do not let your forward knee extend beyond your toes.
Slightly let your back toes point forward.
Extend your arms out from your sides, and up over your head.
Sink your hips and keep your back leg straight.
Clasp your fingers together, letting your index finger point to the sky.
Breathe deeply for 10 deep breaths.

6.) Eagle Warrior I Pose

Maintain the same leg position as Warrior I Pose.
Bend your arms in front of you.
Take your right arm and move it under your left arm. When you see your right hand let it swirl up your left arm like a snakes. It both hands meet try to clasp them. If not stay where you are.
Lean back while lifting your elbows and look up.
Breathe deeply for 5-10 deep breaths.
Do the best you can with the arm position. Practice does help. You may also raise your arms like number five, Warrior Pose I.

7.) Humble Warrior I Pose

Maintain the same leg position as Eagle Warrior I Pose.
Place both hands behind your back.
Clasp your fingers. Lift your arms up behind you. Look to the sky with a big, slow inhale.
With a big, slow exhale bow forward over your knee while lifting your arms up behind you.
Repeat the process 5-10 times, inhaling deeply while stretching back, and exhaling deeply while bowing forward.

8.) Supported Warrior III Pose

Maintain the same Humble Warrior I Position.
On your last bow, release both hands to your mat.
Lift your back left leg directly behind you, maintaining the position of both hips. Even a slight lift will do!
Inhale while lifting your leg and exhale while lowering your leg. Repeat this for 5-10 deep and slow inhales and exhales!

Next, hold your leg up with the support of your hands on your mat. Breathe deeply for 5-10 long deep inhales and exhales. You can always use a chair for support. Even an inch is a great way to start!

As you progress you may be able to lift your hands off the floor and even clasp your palms up behind you! Oh and don’t forget to breathe!
Once you have completed this yoga sequence with your right leg forward, it is now time to start from the beginning with your left leg forward!
For best results, practice this yoga sequence at least three times a week.

There are many arm and hand positions that you can do in a Warrior III Pose, as well as any yoga position. You will find your favorite ones as you progress in your practice.

Thanks for working out with me. Until next time, may you believe anything is possible with God and fly high in yoga and your own life!

God Bless!

xxoo

Penny

xxoo

Penny

WARRIOR II POSE MINI CHALLENGE (unleash your inner warrior while building outer strength)

Posted on July 27September 17 by pennyjoliver

Hold your head high and confidently, unleashing your inner warrior as you stand in Warrior II Pose!

1.) Spread your feet approximately three to four feet apart, keeping them on the same line.

2.) Press down in all four corners of your feet, pushing into the outer edge of your back foot for stability.

3.) Keep pressing your extended arms back for a deeper stretch while extending your arms out to the sides.

4.) Gaze over your your middle finger with both palms facing down.

5.) Stand strong and breathe deeply for 10 deep breaths as you celebrate the power of the warrior!

6.) Step your back leg in for more support.

Step into Warrior II Pose. Build inner and outer strength while developing balance and stability. Cultivate grace and ease while building stamina and concentration. Stretch and strengthen your hips, legs, arms, chest, back, and feet while energizing your tired limbs. Stimulate your abdominal organs too all while improving your circulation and respiration.

Remember that God says you are MORE than a conqueror. ( Romans 8:37) Go forth and be all that He created you to be…strong, mighty, and victorious! For the Lord is with you like a “Mighty Warrior.” (Jeremiah 20:11.)

keep calm and conqueror on!

thanks for joining me and may love guide you where you may go…

CHAIR YOGA FOR BACK HEALTH YOGA CHALLENGE

Posted on July 23September 29 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!

YOGA CHALLENGE FOR BEING PRESENT (balance and stability postures for focus)

Posted on May 21January 25 by pennyjoliver

Join me and let’s take a stand to improve our balance, stability and strength. The price of balance is constant attention or in the language of yoga. “being present.” When we focus on the task at hand, our extraneous thoughts will dissolve. Such focus instills a deep sense of calm as we exist in the here and now. Meanwhile, our entire body will be working to hold us up from the bottom of our feet to deep inside our brains. Don’t worry if you wobble or fall over, everyone does. The key is total focus, continuous breathing, a positive outlook and a,” I can do this mindset! If you practice this sequence weekly and regularly, soon balancing on one foot, will be as steady as a flamingo!

Here are a few tips to help you get started:

You may find that keeping your eyes fixed upon an object in front of you will help you stay focused.
You can use a wall or a chair for support.
You can bend both knees before lifting one leg
Keeping your knee bent will also make it easier.
You can put extra weight on the outer edge of your standing foot.
You can spread your toes and the ball of your standing foot to enhance equilibrium.
You can use your arms to balance and help stabilize your body like a tight rope walker.
To increase your strength in each pose, try holding each pose for long periods of time and repeat a few times.
Taking what you learn in a yoga class off the mat and into your life is what yoga is all about. Add words of wisdom from our Creator and we have a recipe for lasting peace. For God says, don’t dwell on the past. (Isaiah, 43:18-19.) Don’t worry about the future.( Matthew 6:34.) To find soul strength and stability just believe, “The steadfast love of the Lord never ceases.” Lamentations 3:22.

1.) Star Stretch

Extend your legs to your sides to a place that is comfortable for you.
With a big inhale, extend your arms out to the sides, letting them meet overhead.
Go slow as you breathe deeply 3-5 more times, inhaling as you extend up and exhaling as you lower your arms.
On your last exhale, when your arms are extended but at your sides, gently twist and fold over your right leg. Breathe deeply for 3 counts, then come up.
Repeat the exercise, twisting over your left leg for 3 deep breaths.
Twist over each leg a total of 3-5 times each breath.

2.) Triangle Stretch

Pivot your right toes to face your right side.
Slightly turn your back toes in.
Keep your heels on the same line if possible.
Your legs should be straight, but you may bend them for more support.
The distance between your legs should about two and a half feet.
If you feel wobbly, find the position where you feel more balanced. The perfect place for you IS the perfect place to start the Triangle Stretch.
Stretch over your forward right leg with 5 deep breaths.
Use a table, chair, or wall for support if necessary.

3.) Warrior III

Stay in Triangle Stretch if you are just starting yoga.
If you can, lift your back leg off the floor. Even one inch is a great starting place!
Make sure that both your hips are squared forward.
Press your palms together. Hold and breathe 5 deep breaths.
Use a chair, table or a wall for support if necessary.

4.) Warrior II Variation

Lower your back leg while bending your forward knee.
Don’t allow your knee to extend beyond your toes.
The toes of your back leg should turn in slightly.
Try to get both your hip bones to look forward.
Extend your arms out to your sides.
Breathe deeply for 10 counts.
Lift your forward heel and give your foot a workout!
Step your back leg if you need more support.

5.) Strong Peaceful Warrior

Remain in Warrior II Pose.
Make tight fists.
Bring your left elbow back as far as you can.
Extend your right arm up and back. Follow it with your eyes.
Gazing upward, hold this position for 5-10 deep breaths.

6.) Warrior I Knee Dips

Put your right leg forward; put your back heel up off the ground.
Both sets of your toes should face to your right side.
Clasp your fingers together, with index fingers pointing upward.
Inhale deeply, then exhale slowly, lowering or dipping your back leg to your mat.
Inhale as you come up; exhale as you lower for a total of 10 dips.
Step in for more support and do a quick dip if you can’t do the full dip.
Step your back leg out, arch your back, and go real slow with many repetitions for more of a challenge.

7.) Up Dog/Down Dog

For Down Dog, start on all fours. Put your hands below your shoulders, with your knees directly below your hips.
Slowly press into your hands while lifting your sitting bones up.
Keep your gaze on your knees.
You may come down and breathe deeply on all fours if the above is too difficult.
Walk your legs back, allowing your heels to touch your mat. Bend each leg and breath here for a few counts.
For Upward Dog, slowly lower your sitting bones while lifting your chin up.
Try not to let your shoulders and neck sag into one another. Lift your chin and push your shoulders down. Press through the palms of your hands. Keep your arms directly below your hands.
Move into Up Dog again. Repeat both exercises 3-5 times.

8.) Down Dog Side to Side

From Down Dog, squeeze your sitting bones.
Twist from side to side, with legs clasped together, for 10 counts.

9.) Elbow Leg Lifts

Start on all fours. with your hands directly below your shoulders and your knees directly below your hips.
Lower to your elbows if you can!
Lift and lower your left leg 10-20 times.
Repeat with your right leg.
Even a lift of 1 inch is a fantastic place to start!

10.) Three Legged Dog Into Half Moon Pose

Straighten your right leg.
Extend your left leg up behind you.
Use a chair, table or wall for support.
Walk your right hand about one foot beyond your toes.
If you can, open your left hand and lift it up.
Your arms should extend directly out from your shoulders.
Breathe deeply for 10 counts.

11.) Half Moon Stretch

From your Half Moon Pose, grab your foot (if you can; this is difficult).
Stretch and breathe here for 10 counts.
You may always use support if needed.
Raise your leg just a bit each time when you first start doing this. Over time, you will notice yourself getting stronger and more flexible over time.

12.) Extended Side Angle

Lower your back leg while bending your forward leg.
Extend over your forward knee.
Breathe deeply for 10 deep breaths.
Step your back leg in for more support.

13.) Forward Bending Stretch

Shake out your legs
With feet hip distance apart stretch arms up over your head with a deep slow breath.
Lace your fingers together.
Exhale, slowly lowering your arms out in front of you.
Breathe in again and stretch up and lower again for 5-10 deep breaths.

14.) Tree Pose

Spread your toes wide while placing your right foot on your mat.
Place your left foot on your ankle.
Raise your arms and press your palms together. If this is too difficult, place your hands on your hips instead.
If you can, raise your left foot up your leg. Resting it on your inner thigh as high as you can.
Breathe deeply for 5-10 counts.

15.) Hand to Toe Forward Stretch

With your left hand, hold your left foot.
Stretch your leg out in front of you.
Place your right hand on your hip.
Breathe deeply for 5-10 counts.
Place your hands on your hips and lift your leg forward and breathe.
Keep your knees bent, or use a wall for support.

16.) Hand to Toe Side Stretch

Slowly move your leg from the previous position, and out to the side.
Place your right hand on your hip.
Breathe deeply for 5-10 counts.
Use a wall for support – this is supremely difficult, so don’t expect to get it on a first try. Practice!

17.) Repeat all 16 exercise on your other side.

Your left leg will be forward this time and you will balance on your left leg.
You may find each leg will be different, but that’s natural.

Thanks for taking a stand with me. Go forth in strength, balance, and stability!

May peace always be with you!

YOGA CHALLENGE FOR HEALTHY THOUGHTS AND HAPPY HIPS

Posted on March 14September 29 by pennyjoliver

Science has established that negative thinking produces more negative thinking. Sadly, it soon bleeds into what we do, how we live, and who we are. Stress, even imagined stress, triggers the release of the hormone cortisol, which can damage our brains and weaken our cardiovascular/immune systems over time. What can we do to help ourselves? Make yoga a part of our daily life. Yoga reduces anxiety by calming the sympathetic nervous system. People who practice yoga on a regular basis have more brain cells in the part of their brain that regulates stress. Elongating your exhalations sparks your parasympathetic nervous system, which will slow down your heart rate. Meditation helps with letting negative thoughts go.

We can also focus on the Heavenly prescription of what to think about to stay healthy. Perhaps God knew the cares and worries of this world would pull us down and eventually suck the life out of us. That is why He tells us to think upon Heavenly things:

What ever things are true, honorable, right, pure, lovely, admirable, excellent, and worthy of praise, think on these things.

Phillippians 4:8

We also hold a lot of stress in our hips. We tighten and clench our hips subconsciously. As we get into a daily yoga practice, we start to feel that release. Many yoga classes include hip opening poses for this precise reason. That is why I have created an entire yoga class dedicated to the most effective hip openers out there. Breathing deeply and elongating your exhales will enhance every exercise below. Focusing on Heavenly thoughts while you move through these poses will enhance not just your yoga practice, but everything about yourself and they way you live in this world.

Do the entire challenge below with your right leg forward. Then do the entire challenge with your left leg forward. Put on some uplifting music and get into the stress free zone!

Always keep calm and yoga on!

1.) Eagle Warrior

Step forward with your right foot, bending your knee.
Be careful to keep both your heels on a straight line.
Be careful not to let your knee pass beyond your foot.
Be careful to keep both hips forward.
Try to pull up out of your waist area.
Slide your left arm under your right elbow. Stay here in this position.
If you can, twirl your left arm around your right arm. Clasp your hands if you can.
Tilt your head back; lead the tilt by lifting your chest.
Breathe deeply, holding here for 5-10 deep breaths.
Step in your back leg for better balance if you find the position too challenging.

2.) Low Lunge

You may lower your back knee to the mat or keep it straight.
Lower a hand to each side of your forward leg.
Breathe deeply for 5-10 counts.

3.) Wrap and Burn

From Low Lunge with your knee up or with back knee on your mat, simply slide your right arm under your leg and on top of your forward foot.
Place your left hand also on top of your foot. Clasp both hands together if you can.
Hold here for 5-10 deep breaths.
You may bend your back left knee at any time if this position becomes too challenging.

4.) Lizard Pose

Slowly lower to your elbows from Wrap and Burn position.
Your elbows should be directly below your shoulders.
Your foot should be directly below your knee.
Place your back knee on the mat if you find it too challenging.
Widen the distance between your legs for a deeper stretch.
Release and try sliding your forward leg over to the edge of your mat for a more challenging stretch.
Hold the position that fits you and breathe deeply for 5-10 counts.

5.) Pigeon Pose

Keep both hips forward.
Bend your forward leg across your mat as best you can.
Keep your back leg straight with your knee on your mat. Place your hands on your mat for support.
Stretch your head back by gently lifting your chest.
Breathe deeply for 5-10 deep breaths.
To increase the challenge, stretch your torso over your forward leg by leading with your chin. Walk your hands forward. Still keep both your hips facing forward.
Gently lower your head. Breathe deeply for 5-10 counts.

6.) Pigeon Pose Hamstring Stretch

In the same Pigeon Pose, grasp your back foot with both hands.
Keep both your hips forward.
Keep your forward leg extended across your mat.
Lift your chest arch and your head back.
Breathe deeply for 5-10 deep breaths.

7.) Half Split/Low Lunge

Release both arms from Pigeon Pose.
Extend your forward leg and lean over it.
Breathe deeply for 3 deep breaths.
Gently move forward into Low Lunge by bending your forward foot.
You may keep your hands on each side of your forward foot, or place them on your thigh or hips.
Breathe deeply for 5-10 deep breaths.
If you wish to stretch deeper, clasp your hands behind your back and lift them.
Sink deeper into the stretch and breathe deeply for 5-10 counts.
Continue the back and forth stretch from Half Split to Low Lunge for a total of 5 times.
Inhale in Half Split, Exhale into Low Lunge.

8.) Full Split

Place your hands on each side of your foot for support.
Slowly extend your forward leg.
Be careful to keep both hips forward facing.
Stretch into a Full Split.
It takes a lot of time to do this; be patient, practice a few times a week, and you will see yourself going deeper into Full Split over time!

9.) Seated Forward Bend

Sit with both legs stretched forward.
Inhale deeply, lifting up and out of your waist area as best as you can.
Stretch up with your arms and clasp your fingers together, inhaling deeply.
Exhale deeply, extending up and over your legs.
Repeat 10 times with deep breaths.

10.) Wide Legged Angle

Extend both legs out to your sides.
Keep your sitting bones on your mat.
Stretch up and over your left leg.
Breathe deeply for 10 counts and then stretch over your right leg for 10 deep breaths.
Stretch forward and breathe deeply for 10 counts.
Lean on your elbows or lower your head to the mat for a deeper stretch.
Where ever you find yourself is the perfect place to begin this exercise. In time you will be able to stretch farther!

yoga on!

YOGA FOR HEALTHY HIPS +HAMSTRINGS CHALLENGE ( relieve pent up stress in legs and hips)

Posted on March 7September 29 by pennyjoliver

Keep calm and relieve pent up tension in your hamstrings and hips. This will enable you to unleash your inner sparkle, so you can shine all day. Hamstring health is vital. Your hamstrings connect two very important joints: your hips and knees. Relieving them with stretches will feel immensely relaxing. These yoga poses will release, strengthen, and send fresh oxygen to all those muscles, tendons, and joints in your hip, hamstring and lower back area. Developing length and strength in your hamstrings is key to moving into more difficult poses as you progress in your yoga practice.

Focus on these words of wisdom so you can shine from the inside out. For God says,

…those who look to him are radiant.

Psalm 34:5

…Arise, shine; for your light has come, the Lord’s glory has shone upon you.

Isaiah 60:1

Relax and breathe deeply for a few moments before we begin. As always, every yoga class at Halleluyah Yoga is for everybody. I hope you enjoy this yoga class and may your day overflow with peace and love.

1.) Seated Hamstring Stretch and Breathe

Sit tall with your legs stretched out. Keep your back straight and chest lifted throughout these stretches.
Lift your right leg, straighten it, and pull it close to your body. Breathe deeply for 5 counts.
Bend your right leg across your chest or body. Cradle it, rock it in your arms, and breathe for 5 counts.
Pick your right leg up and place it over your left leg. Hold your knee and gently twist by looking over your right shoulder. Hold and breathe for 5 counts.
Let your right leg relax over your left leg. Bend forward and breathe for 5 -10 counts. Stay here longer for a deeper release.
Repeat all 4 stretches with your left leg.

2.) Reclining Leg Stretch

Lie back. Bring your left leg into your chest or as close to your chest as possible.
Move your leg around to loosen up your hips.
Breathe deeply for 5 counts. Remain here for another 5 deep breathes.
If you can, hold anywhere on your leg and stretch your leg out by straightening it.
If you can, bring your head up to touch your knee. Breathe deeply for 5-10 counts.
Repeat with your right leg.

3.) One Legged Seated Forward Bend

Sit tall with your legs stretched out.
Bend your right leg, place your right foot on your inner thigh or wherever you can.
Stretch up tall, inhaling deeply and exhale deeply while bending forward.
Repeat this 5-10 times. Then bend forward and hold for a few deep breaths.
Now, place your left leg on your inner thigh and repeat the same process.

4.) Hero Shoulder Stretch

Sit on your heels. Stretch your arms behind you. Let each hand hold the opposite elbow. Breathe deeply for 5 counts.
Press your palms together behind your back. Breathe deeply for 5 counts. Stay here and breathe again for 5 counts.
If you can, sit between your legs. Go slow and be gentle. Breathe deeply for 5-10 counts.

5.) Reclining Half Hero Pose

Lie flat on your back.
Bend and bring your right leg back. Your right foot should be near your right hip area. You may find your back arches. You may lean on your hands or elbows. Stay at the position where you feel a gentle stretch.
Breathe deeply for 5-10 counts.
Repeat on your other leg.

6.) Full Hero Stretch

Lean on your elbows while gently and slowly bringing one foot, then the other foot, next to each hip area.
Breathe deeply for 5-10 counts.
If you are able, lie back fully. Your chest should pop up.
Breathe deeply 5-10 times!

Take a moment to lie back and breathe deeply. Linger in the deep release. Breathe deeply.

Words of wisdom…eat glitter for breakfast and get your glow on.

( …do Halleluyah yoga everyday for health and to focus on words from your Heavenly Father. It will be like glitter to your soul so you can shine all day!)

RELAXING AND UNWINDING YOGA CHALLENGE (stress relief you can do in your jammies)

Posted on January 11September 29 by pennyjoliver

Put on some relaxing music, light a candle, maybe get into your pajamas. Do whatever gives you a relaxing vibe before moving into this soothing yoga flow. Resting in your Heavenly Father’s arms, you need not worry anymore, for He says that you may cast all your cares and worries on Him. (1 Peter 5:7) He’s calling out to each of us (Matthew 11:28) to come to Him, because only He has the deep abiding rest that our bodies and souls crave. The Psalmist sums it up beautifully: “My soul finds rest in God alone” (Psalm 62:1).

During these 16 yoga positions, designed to flow into each other, try to inhale all the good and restful thoughts of our Heavenly Father’s care. Remember, He knows how many hairs are on your head this very moment (Matthew 10:30). He also loves each of us mightier than every wave in the sea (Psalm 93:4). And, His thoughts toward each of us outnumber the grains of sand in the entire world (Psalm 139:18)!

Breathe, relax, in the flow, let it go…

1.) Cross Legged Twist

Sit cross legged.
Keep both sitting bones on your mat and your chin up, shoulders down, and back straight.
Inhale deeply.
Exhale as you twist to the side.
Place a hand on your opposite knee, the other hand in back of you, for a more intense twist.

2.) Cross Legged Stretch Variation

Clasp fingers behind your head.
Inhale deeply while stretching backwards as far as is comfortable for you. Let your chest lead the stretch. Keep your chin and eyes up. Let your head rest in your palms.
Exhale, rounding your back as you lower your head forward.
Press your chin into your body and use a little pressure with your hands as you pull your head down.
Feel a great neck stretch and repeat the process at least 10 times.

2a.) Side Stretch

Simply inhale deeply in the middle and exhale as you stretch to the side.
Repeat the process on each side 10-20 times.
Inhale deeply in the middle and exhale, folding over your knee.
Repeat this process to each knee, 10-20 times each knee.
Remember to inhale in the middle with sitting bones down, chest lifted, chin up, and exhale as you move to each side.

3.) Cat/Cow Pose

Start with hands below shoulders and knees below hips.
Inhale deeply. Gently drop your head and rounding your back.
Exhale deeply. Arch your back with chin up.
Repeat the process 10-20 times. Remember to breathe!

4.) Child Pose/ Shoulder Stretch

Sit back onto your heels.
Stretch your arms out in front of you.
Breathe deeply for 10 counts.
Slip your left arm under your other arm.
Breathe deeply for 5-10 counts.
Repeat this process with your right arm.

5.) Baby Down Dog

From a Child Pose position, lift your sitting bones.
Slide your hands and arms forward.
Arch your back or stretch farther forward.
Breathe deeply for 5-10 counts.

At this point your right foot will remain forward through out exercises, 6,7,8, and 9.

6.) Low Lunge Stretch

From Child’s Pose, come to your hands and knees.
Slip your right foot between your arms.
Stretch your back leg out behind you as far as you can.
Breathe deeply for 5 counts.
Straighten your forward leg and fold over it.
Breathe for 5 counts.
Repeat this motion for 5 breaths in each position for a total of 10 times.

7.) Low Lunge Twist on Both Sides

As you go into Low Lunge Stretch, lift your back knee off your mat.
Place your left hand on your mat, beside your forward foot and directly below your shoulder.
Stretch your right arm up and twist.
Look up and breathe deeply for 5 counts.
Switch hands. Your right hand should be on your mat now, with your left hand lifted up.
Breathe deeply again for 5 counts.

8.) Low Lunge with Shoulder Stretch

Gently lower your back left knee to your mat.
Your right knee should be directly on top of your right foot.
Stay here and breathe deeply for 10 counts.
If you can, place your hands on your hips.
Clasp your fingers behind you and look up for an extra heart, lung, shoulder, neck, and arm stretch
Hold the stretch for a good 5-10 deep breaths.
Lift your wrists and arms behind you. Stretch your back leg out farther for an even deeper whole body stretch.

9.) Low Lunge Hamstring Twist

Release your Low Lunge Shoulder Stretch by placing your hands on each side of your right foot.
Place your left hand next to your right foot.
Bend your back leg.
Hold your foot and bend it toward your body as far as you can.
Breathe deeply for 5 counts

It is time now time to repeat positions 6,7,8, and 9 with your left leg forward and your right leg behind.

10.) Upward Dog

Start by lying down.
Place your hands directly below your shoulders
Press through your arms and lift your chest and head backwards (see the picture!).
Breathe deeply for 3 counts.

11.) Downward Dog

From Upward Dog Position, curl your toes, lower your head, round your back, and lift your sitting bones.
Your hands should be shoulder-width. Your legs should be hip width apart.
Keep your heels down, and keep pressing your sitting bones up.
Stay here until you feel a good stretch in the backs of your legs and shoulders.
Breathe deeply 3-5 counts.

Move into Upward Dog position and then Downward Dog position, for 3 more counts in each position.

12.) Child’s Pose

Sit back on your heels.
Lower your head to your mat, or place a pillow below your head if necessary.
Keep your arms back, beside your torso.
Let your shoulders release.
Widen the distance between your legs, or rest your head on your arms.
Breathe deeply for 5-10 counts.

13.) Rock and Roll

Sit with your legs forward.
Rock backward, then rock forward.
Do this for 10 counts.

14.) Butterfly Pose and Stretch

Sit and press the bottoms of your feet together.
Hold your feet,inhaling while arching your back with your chest and chin up.
Exhale and fold forward.
Repeat for 5-10 deep breaths.

15.) Reclining Butterfly

Lie on your back with your knees up and your arms at your sides
Inhale and lift your arms up over your head. Let your knees gently drop to the sides.
Don’t force your legs apart! Let them gently release to the sides.
Exhale. Close your legs and rest your arms to the sides.
Repeat this process 5 times.
Stay in the open legs position for 5-10 deep breaths.

16.) Legs Up a Wall

Rest your legs on a wall or a chair. Bend your legs and res them on the seat.
Make your sitting bones touch the wall, or get as close to the chair as possible.
Stay here and breathe deeply for 1-3 minutes.
Lie on your back, breathing deeply for as long as you like.

STRETCHING YOGA CHALLENGE

Posted on August 25January 25 by pennyjoliver

Join me in this quick stretch to loosen up your tense muscles and get a new perspective on stretching!

If we are willing, we can stretch ourselves to achieve great things – but God has better for every one of us!

Trust in the Lord with all your heart and lean not unto your own understanding.

Proverbs 3:5-6

For with God nothing shall be impossible.

Luke 1:37

Do you remember? Peter walked on water. Sarah gave birth at age 90. Mary was a mother with out knowing a man. Jesus’ disciples fed over 5,000 people from one kid’s lunch. Moses parted the entire Red Sea for the Israelites to cross. Little boy David killed an armored giant with a stone. Daniel a slept all night in a den of lions. Deborah saved a nation. The list goes on!

Though the people of the Bible were just normal people, they did amazing things! But they had one thing in common: they were stretched! Day by day, year by year, little by little, God stretched their faith. At the point when they were fully able to rely on Him, God blessed them; they accomplished above and beyond what they could possibly imagine!

Now is your opportunity to go deeper in your yoga practice with these Asanas below. Remember to breathe deeply, this will relieve stress and tension, allowing you to stretch deeper. I know God is stretching me – where might God be stretching you?

1.) Standing Stretch

Start by standing tall with your abs pulled in, your butt tucked under, your chest lifted, your shoulders down and your neck lengthened. Lift your arms to the sides, inhale deeply, and stretch them up. Exhale deeply and lower your arms. Repeat 5-10 times, depending on how much time you have.

2.) Forward Bend

In this stance, when you exhale down, extend your torso over your legs. Whereever your hands land on your legs is the perfect place for you. Once you feel comfortable in the Forward Bending stretch, put your left hand near, in front of, or touching your right foot. Stretch your right arm up and gently twist. Repeat on your other side. Stretch each side 5-10 times.

To make it slightly easier, bend your knees. You can also play around with your legs by bending each one separately.

Do number 3-8 with your right leg forward. Then do number 3-8 with your left leg forward.

3.) Intense Pose Reverse Praying Hands

Extend your right leg to the side with your toes pointed. Slightly turn in your left toes. Press your palms behind your back in a praying positio,n lifting the palms as high up your back as you can go. Stretch your entire torso back with a deep inhale. With a deep long exhale, extend your torso out and over your front leg. Lead with your chin. Stretch as far as you can go in this position.

You can always step your back leg in to make it easier, or slightly bend both legs. You can also place your hands on your hips, or clasp your wrists in back instead of the reverse prayer hold.

4.) Intense Pose Stretch

Once you can no longer hold the Reverse Prayer Position, release you hands and stretch deeper over your leg. Try to get your head to touch your knee and breathe deeply, for up to 10 counts.

Step your back leg in for less intensity and slightly lean forward to make this pose less challenging.

5.) Deep Lunge Pose

Bend your right knee. Place your hands on your mat on each side of your foot. Step your back leg in for less intensity, or place your knee on your mat. Breathe deeply for up to 10 counts.

You can always bend your back leg for less intensity or place your hands on your thigh.

6.) Lunge Pose Twist

Raise your right arm and look up. Stretch that body. Hold for 5-10 deep breaths.

Bend your back knee if it becomes too challenging.

7.) Deep Lunge Stretch

Drop your back knee to the mat. Stay here and breathe deeply for up to 10 counts. If you can, grasp your foot; stretch and hold this position for 5-10 breaths.

Take it farther by lifting your forward arm up and pulling your foot to meet your sitting bones. Breath 10 long and deep breaths again!

8.) Bended Knee Prayer Position

Place both your hands on each side of your foot and slide your knee below your sitting bones to come out of the intense stretch. Then bring your palms together. You are ready to pray!

Sit and breathe for a few moments. Enjoy the rewards that any kind of stretching can bring!

Let me know how it goes…

yoga on

xxoo