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A BEGINNER YOGA CHALLENGE ( gentle yoga to help you begin a yoga practice at home)

Posted on by pennyjoliver

This gentle sequence will help you to take baby steps into the big, wide world of yoga. Even better it will help you to cultivate a yoga practice that you can do in the comfort of your own home. Halleluyah Yoga helps you customize your yoga practice with a library of  pre-set-classes designed for all levels of fitness. We have everything from stretching, to strengthening, flexing to focus, balance and stability, stamina and more. Each class also delivers healthy yoga benefits backed up by science. With mini classes as short as five minutes and longer thirty-plus minutes, you can mix and match classes to fit your needs and your time frame. We also include in most classes a little encouragement and inspiration from the Bible for confidence, peace, strength, and well-being! This is  Halleluyah Yoga.Yoga for everyBODY-beginners and beyond!

Before we get started take a moment to sit quietly to clear your mind of your daily cares and worries. Inhale and exhale deeply, focusing on these breaths for a few moments. This is a new year with new beginnings. Let us set an intention to let go of the past that tends to weigh us down and determine to start fresh, looking forward each and every new day. Let this yoga class remind us of God, the author of new beginnings, who does not look at you or I by what each of us has done or did not do in our lives but by what each of us could become.

For,”His mercies are new every morning!” Lamentations 3:23

 

 

 

1.) Cross-Legged Stretch

  • Sit cross-legged.
  • With a big inhale stretch your arms out to your sides and press your palms together in a praying posture over your head.
  • With a big exhale lower your praying palms to your heart.
  • Repeat with 10 deep inhales and exhales.

2.) Cross Legged Side Stretch

  • With a big inhale stretch your arms out to your sides and press your palms together over head.
  • With a big exhale stretch your right arm over your head and lean to the left side.
  • With a big inhale stretch your arms out to your sides then up over your head.
  • With a big exhale stretch your left arm up overhead and lean to your right side.
  • Repeat 5-10 times on each side.

 

 

3.) Cross Legged Stretch and Twist

  • Place your hands behind your head.
  • With a big inhale stretch your head back.
  • With a big exhale lower your hands and twist to your left side.
  • Repeat with hands behind your head with a big inhale and twisting to each side with a big exhale.
  • Repeat 5-10 times.
  •  Exhaling deeply will help you to go deeper in the stretch.

 

4.) Seated Forward Bend

  • Stretch both legs out in front of you.
  • Inhale stretching your arms up from your sides.
  • Meet your palms, clasping them with your index finger pointing up and stretch up.
  • With a big exhale release the hold while folding over your legs.
  • Repeat 5-10 times.

 

 

5.) Seated Leg Stretch and Twist

  • Grab your right foot with both hands and stretch it out as best you can.
  • If possible hold your right foot with your left arm and open up your right arm.
  • Breathe deeply for 5 counts.
  • Now place your right foot over your left thigh or knee or any where on your leg.
  • Hold your knee and if you can, twist to your right side.
  • Breathe deeply for 10 counts.

 

6.) Cat/Cow Warm-up 

  • Come to your hands and knees.
  • Place your knees directly below your hips.
  • Place your palms directly below your shoulders.
  • Inhale deeply rounding your back, pulling your belly in and lowering your head.
  • Exhale deeply letting your belly sink while lifting your head and stretching your chin up and back.
  • Repeat for 10 Cat/Cow warm-ups.

 

7.) Low Lunge Stretch

  • Step your right foot forward.
  • The longer your step the deeper your stretch.
  • Be sure to have your right foot directly below your right knee.
  • Breathe deeply for 5 counts.
  • Now, let your hips move backward as you bend over your forward right leg.
  • Use your hands for support.
  • Repeat lunging forward with a big inhale and then exhaling as you move backward.
  • Repeat 5-10 times.

8.) Low Lunge Stretch

  • Step forward into a lunge pose again- stay here and breathe deeply for 5-10 counts.
  • If possible, extend your arms out to your sides and up with a big inhale.
  • Repeat for 5 counts.

9.) Forward Bend

Please remember where you end up as you fold forward is your perfect place to do this pose.

  • Stand tall with your legs hip distance apart.
  • Inhale stretch your arms up from your sides.
  • Exhale, folding forward over your legs.
  • Repeat 5-10 times inhaling up and stretching and exhaling as you fold forward.

 

8.) Forward Bend into Chair Pose

  • With feet together lift your arms up as high as possible with a big inhale.
  • With a big exhale move your hips back.
  • Feel as though you are going to sit back on a chair, bending your knees and then holding this position for a moment.
  • Come back to a standing position.
  • Repeat 5 times trying to get a little lower each time.

Lay down on your back for a few moments inhaling and exhaling as deeply as you can to absorb all that healthy yoga goodness!

Try to repeat this yoga sequence three times a week for best results.

I sure hope you enjoyed this yoga class and are eager to step into the yoga world.  I invite you to try all our yoga challenges to meet all your yoga at- home needs!

If you have any questions or concerns please message me on our Halleluyahyoga FaceBook Page.

xxoo

Penny

 

 

HALLELUYAH IN DC!

Posted on by pennyjoliver

 

Recently blessed with the wonderful opportunity of spending time with my son and my sister in DC, we also spent time at Awaken the Dawn. This was the second year a gathering of Christians met on The National Mall, worshipping God and praying for America. I’m honored to have taken part in this God centered celebration. Is it just me or is there not nearly enough celebrating of God these days? And I’m also in love with the fact that nothing was bought or sold there and no company, no person, no ministry and no church was highlighted there. Just God. Just praise. All to the glory of Him!

During our stay, I had to stop and strike a pose in front of The Capitol Building. Soon I found myself surrounded by large group of Chinese tourists. It wasn’t long before they wanted in on our pics! One of the women assumed leadership of the group and soon she was weaving her Chinese friends in and out of our pics. About 8 pics in, our camera would not work; however, the camera clicks continued on. Our new Chinese friends went home with many of my smiling praying tree poses and they managed to get my sister in some of the pics too. My heart smiles, remembering that after they decided they were done with me, speaking in bare- bones English, they told me I was most welcome in China, anytime!

Yoga proved it’s universal power of connecting and uniting people in those few moments that day. Perhaps even to open doors that might be closed in other ways. As the tourists continued on in the direction of the Awaken The Dawn gatherings, hopefully God used those posing moments to open the tourists hearts. Then again, isn’t it always the simplest things that go unnoticed here on earth that God uses in the most amazing ways?  Perhaps, something as simple as a Chinese tour in DC, maybe a smile and a camera, possibly even a basic yoga tree pose!

To that I say, “Halleluyah

xxoo

<3

 

INVISIBLE?

Posted on by pennyjoliver

This picture says it all. It’s funny because it is just that: a picture. In real life, it hurts to feel invisible to other people. The worst part is, people probably don’t realize they are doing it to us. And if they do it, says more about them then it does us. Lately, it’s been happening to me a lot. For example, the other day I had a a ten minute in-depth discussion with my postman in the Post Office about golfing. You know the moment when you both discover you have a love for something. You walk away feeling like you have connected. Well, we talked up a storm that day; a week later I started the golf conversation, and it was like we never discussed a word about it before. Hopefully, the postman didn’t see my chin hang down the whole time he did my postage!

How about the “one-sided conversation”? You ask about their  lives, then they talk on and on about themselves?  How about the spell-bound look they give you when you ask them a question while they have been staring at their phone for the past 5 minutes?

Well, don’t lose hope. You are not invisible:

… for God sees and hears you…The eyes of the Lord are upon the righteous, and His ears are attentive to their cry. Psalm 34:15

… for God is listening intimately and intently to you… God is able to hear us even when we are silent. Romans 8:26

… for God is ready to help you… Don’t panic I’m with you there’s no need to fear for I’m your God. I’ll give you strength and I’ll help you. I’ll hold you steady and keep a firm grip on you. Isaiah 41:10

… for God is thinking about you all the time… My thoughts toward you are countless as the sand on the seashore. Psalm 139:17

… for God thinks the world of you...even the hairs on your head are all numbered. So don’t be afraid. You are worth more than many sparrows. Matthew 10:31

… for God made you a “one of a kind person”…You are a blessing! The Lord made you in an amazing and wonderful way. Psalm 139:14

… for God thinks your gorgeous…The King is enthralled with your beauty. Psalm 45:11

… for you must hold your head high, God gave you dignity…You have dignity. Proverbs 31:25

… for you can ask and you will get real answers…Call to me and I will answer you, and show you great and mighty things which you do not know. Jeremiah 33:3

…for you simply cannot be invisible if God is always with you…I am with you always, even unto the end of the world. Matthew 28:20

…for how can you be invisible if you are constantly loved?…You are love forever. Romans 8:38-39

You may feel invisible to the world at times but to God, you are being loved moment by moment beyond measure! Gosh, I feel better now.  I hope you do too!

yoga on

xxoo

<3

 

 

 

JESUS AND THE BRIDGE POSE

Posted on by pennyjoliver

Bridge Pose or Setu Bandasana. Setu in Sanskrit means ‘bridge,” sarva means “all” and anga means “limb.”

All bridges are important tools for connecting. The Yoga Bridge Pose is no exception. It is one of the best back-bending poses for beginners. Both dynamic and versatile, it helps to open your body up and build strength at the same time. It tones your upper body and legs, lengthens your hip flexors, opens your chest muscles and improves breathing, circulation, digestion, and thyroid functions. It calms the brain and eases anxiety, thus promoting overall relaxation. Bridge Pose does not disappoint. You will reap the benefits from building a strong bridge. All your limbs will be working in Bridge Pose to construct a bridge with your body, while also connecting your practice to other poses.

As you lift your body into a bridge, remember the most famous bridge of all, Jesus! When Jesus stretched out His hands upon the cross to die for mankind, He was the greatest bridge ever created: the one and only bridge that God constructed that connects us to God and leads us to Heaven. We simply need to believe in Jesus as our bridge. When we do, we have crossed over from death in our sins to eternal life with God, forever!

For there is One God and one mediator between God and mankind, the man Jesus Christ.

1 Timothy 2: 5-6.

Bridge Pose

Lay flat on your mat. Bend your knees and bring your heels closer to your sitting bones. Place your arms by your sides, palms down. Lift your hips from the mat by pressing your feet and arms firmly to your mat. Your knees should stay in line with your hips. You should only lift your hips as high as what is comfortable for you. Hang out here for a few deep breaths.

As you progress in Bridge Pose, you will want to bring the backs of your arms closer together and interlace your fingers. Keep your upper arms pressed firmly into the mat. This will allow your hips to lift a little higher. Hang out here for a few more deep breaths, maintaining the pressing of your arms and legs into your mat. Hold this pose between 1 and 2 minutes.

You may want to continue to build strength in your legs and back. If so, hold your ankles while inhaling, lift your hips while exhaling, then lower your hips for a few counts. Try to do this 10 times and progress up to 30-50 hip lifts.

When you are ready, lower your hips and lay flat. Relax here. Soften and let long held tensions unravel in God’s deep love for you!

Halleluyah!

Peace and Joy