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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

 

 

 

 

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 FLEXIBILITY

Posted on by pennyjoliver

Beloved, you can become uber flexible. Simply include this Challenge directly after any of the other Halleluyah Yoga Challenges  at least 3 times a week. Soon, you will see all of your yoga poses enhanced by these few simple stretches that target the big muscle groups like your legs, hips, back and spine muscles. When these muscles get stretched and lengthened, they release stress in those areas. The less stress, the deeper the stretch and the more flexible you become. Get stretching! They will prove a great compliment to any Yoga Challenge and a nourishing cool down at the end of any of your work outs. Your insides will be thanking you too!

You know the saying…

…”Blessed are the flexible for they will not be bent out of shape!”

or, as 1 Peter 5:7 says,

Give all your worries and cares to God, for He cares about you.

1.) Seated Forward Bend Warm -Up

With your legs straight out in front of you, sit tall with hips below your shoulders. Lean back slightly without hurting your back with a big inhale. Quickly lean forward with a big exhale. Lead with your chin. This method will keep your back lengthened for a deeper stretch. Repeat this process 10-50 times. The more you do this, the deeper you will be able to stretch.

2.) Butterfly Pose

Bring your feet in. Press the bottoms of your feet together. Pull them toward your body. Let your elbows keep your legs down. With a big inhale bend forward, leading with your chin. Remain at a good stretching area that is comfortable for you. Breathe deeply for 10-20 counts. Again, the longer you stay in the stretch, the more flexible you will become!

3.) Seated Side Angle Stretch

Extend your left leg out to the side. Look at the opposite side. Lift your right arm and lean over your extended left leg. Inhale when your body is up ight.  Exhale when you lean to the left side. Try to look up at your arm. Repeat 10 times or more time, then repeat with your left leg extended.

4.) Wide Legged Stretch

Extend both your legs out to the sides. Inhale and sit up tall. Exhale as you walk your hands forward. Again, lead with your chin to lengthen your back. When you’ve stretched as far as you comfortably can, stay there for a few big breaths, then walk your self back. Continue walking out and back 10 times, or stay in the stretch for a while. You will notice you will go deeper the longer you stay in the stretch. The steady deep breaths will release tension in your muscles – so don’t forget to breath!

5.) Seated Forward Bend

Sit up tall with hips below your shoulders. Clasp your hands together and stretch your arms up over your head with a big inhale. Leading with your chin fold over your legs with a big exhale. Whereever you find yourself in the stretch is your starting point. Stay for a few big breaths. Then stretch up and fold again over your legs for a total of 10 times.

6.) Runner’s Lunge

With right knee directly over your foot and hands on each side for support, stretch into a lunge. Hold it for a few big breaths. Now bend your back leg. Move your sitting bones back. Straighten your forward right leg and stretch over it while sitting back. Breathe deeply for 10 counts. Move forward and backwards several times. Feel a good stretch and stretch for a while! Repeat with your left leg forward.

7.) Split Position

Start your split from the lunge position above. When you stretch back, that is the position that will ease you into the split. Let the forward leg stretch forward as you straighten the back leg and split! Try to keep your hips facing forward. Look up and stretch. Fold forward and stretch. Breathe deeply and hold the position as long as you feel good in the stretch. Move into the split a few times and come out. Keep a steady breath. You will discover the longer you split the deeper you will fall into it.

We may never have a full split but our bodies will still benefit from every effort that we make!

Drink in the soothing effects that stretching provides and find joy in a fresh perspective!

Halleluyah!