cowpose

MINI ENERGIZING YOGA CHALLENGE

Posted on by pennyjoliver

Hi friends! I invite you to stretch with me in this energizing mini yoga challenge. Pull up a chair, grab a towel or pillow and you can begin right where you are!

This mini challenge will energize, yet relax you with the heart and lung stretching and strengthening. Breathing deeply through out each exercise supplies your cells with fresh oxygen which transforms into energy. Of course, any yoga position that involves our backs is wise to take it slow and gently. You will find that this yoga challenge starts slow and progresses with you!

Below are simpler yoga exercises to begin with, which then progresses into more challenging positions. Start and see where they each one takes you!

 

1.) Sitting on Legs

  • Sit on your legs then close your eyes.
  • Take a moment to inhale and exhale as deeply as you can up to 10 counts.
  • Flood your body and every cell with deep energizing life giving breaths.
  • It’s the perfect opportunity to release your cares, worries, fears and doubts to the One that is willing and can handle them.
  • Stay in this position as long as you like.

2.) Cat Stretch 

  • Lean forward, arms out in front of you onto both your wrists and knees.
  • Ensure your shoulders are directly above your palms.
  • Ensure your hips are directly above your knees.
  • With a deep breath drop your chin, round your shoulders and pull your navel in as much as you are able.
  • Onto your Cow Stretch below.

3.) Cow Stretch

  • From your Cat Stretch, lower your stomach and arch your back by lifting your chin.
  • Continue stretching your chin up.
  • Repeat the Cat Stretch with a big inhale then repeat the Cow Stretch with a big exhale.
  • Continue for 10-20 Cat into Cow Stretches.

4.) Knee to Child Pose Stretch 

  • Come up onto your knees.
  • Place your hands on your hips or behind your back.
  • If possible, interlock your fingers behind your back, lift your chin and lift your hands up behind you with a big inhale.
  • With a big exhale round your shoulders forward and slowly lean forward onto your mat.
  • Use your hands to help lower your body or place a pillow there for support.
  • If possible, continue stretching your hands up as high as they will go while your head rests on your pillow or your mat.
  • Continue this exercise with the deep breaths for 5-10 counts going up and down on your knees.

5.) Half Camel Stretch 

  • Come to your knees.
  • Ensure your knees are hip width.
  • Place a chair before you for more support to hold onto.
  • Curl your toes under for more support.
  • Place both hands on your chair for support.
  • If you are able, lift both arms up, leaning back slightly.
  • Stay which ever position that is comfortable and breath deeply up to 10 counts.
  • If possible lower a hand back behind you. Place it on your heel if you can.
  • Now breathe deeply up to 10 counts if you can.
  • Be gentle with yourself and move slowly while coming out of this stretch.


6.) Full Camel Stretch

  • Approach this Stretch once you have completed the Half Camel Stretch with no problems or discomfort.
  • Use the chair in front of you for support to feel if you are ready to lean back onto your heels.
  • If you feel ready, slowly place one hand and then the other.
  • If possible, breathe deeply for 3-5 breaths and up to 10 deep breaths if your feeling good stretching back.

7.) Child’s Pose Stretch

  • Once you come up from your Camel Stretch round forward onto the mat or your pillow.
  • Rest your hands stretched out in front of you.
  • Breathe deeply for 10 long counts.

8.) Seated Forward Bending Stretch

  • Bending forward compliments the Camel arching so it is wise to end this mini challenge this way!
  • Sit with your legs stretched out in front of you.
  • Lean forward where you feel a good stretch with no discomfort.
  • Breathe deeply for 10 counts.

Lay back on your mat absorbing all that healthy yoga goodness you infused into your body!

keep calm and yoga on!

Inhale Thanksgiving and Exhale Thanksliving!

Posted on by pennyjoliver

Join me as we bend over backward in these energizing yoga positions. We’ll not only flex our spine, but also stretch our hips, expand our shoulders and chest, and open up our hearts. The positions below progress in difficulty so start with the first few positions progressing only as you feel comfortable.

There are many health benefits of being grateful. A 2009 National Institute of Health (NIH) study showed that our hypothalamus, the part of our brain regulating a number of our bodily functions becomes activated when we feel gratitude or display acts of kindness. These gestures flood our brain with the chemicals called dopamine and serotonin-our happy feel good hormones. What’s fascinating is the neurological effects of gratitude open the door to many health benefits including better sleep, stress relief, reduced anxiety and depression, decreased pain levels and increased energy- boosting and enhancing overall health and wellness. Why not include a dollop of gratitude in this quick yoga workout and get a head start on Thanksgiving!

God told us long before science His simple prescription for health.

…in everything, give thanks. 1 Thessalonians 5:18

…kind words are like honey sweet to the soul and healthy for the body. Proverbs 16:24

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

 

1.) Cat/Cow Position

  • Lower your body to all fours.
  • Spread your palms wide below your shoulders.
  • Position your knees directly below your hips.
  • Inhale deeply lowering your head, rounding your back.
  • Feel as though your inhaling your stomach up to the sky.
  • Exhale releasing your breath while letting your hips and back sink while arching comfortably up.
  • Look up and stretch and tone your neck too.
  • Repeat the process from Cat to Cow 10-20 times.

 

2.) Knee/Back/Shoulder Strengthener

  • Roll up a towel, place it under your knees for support if you like.
  • Place your hands on your hips or clasp them behind your back.
  • Inhale, lifting your arms up behind you and arching comfortably back.
  • Exhale lowering your hips and siting back on your heels.
  • Place your head on your mat or place a pillow or a rolled up towel for your head to rest upon.
  • Keep pressing your hands up behind you as you exhale.
  • Repeat the process 10-20 times.

3.) Bridge Pose

  • Lie down placing your feet below your knees.
  • For a deeper stretch bring your feet closer to your body.
  • Place your arms by your sides or clasp your hands under your body.
  • Inhale slowly, lifting your hips as high as is comfortable.
  • Exhale slowly, lowering your hips.
  • Repeat the process 10-20 times.

4.) Half Camel Position

  • Rise to your knees.
  • Position your legs hip distance apart.
  • Curl your toes under or stretch them out on your mat.
  • Inhale deeply, slowing stretching back.
  • Place your left hand on your left heel.
  • You may also place your hands on your hips if it feels too challenging.
  • Breathe deeply for 5-10 counts then switch arms.
  • Go slowly and be gentle as you arch back.
  • Repeat on both legs up to 10 times.

5.) Full Camel Position

  • Once you feel comfortable in both Half Camel positions arch back while pressing both hips forward placing a hand on each ankle or foot.
  • Continue to press both hips forward while breathing deeply for 3-5 counts.
  • Slowly come up and forward placing both your hands in front of you on your mat.
  • Repeat Full Camel position 2 more times.
  • Lay down on your back and breathe for 10 counts.

6.) Table Top Position

  • Sit with your knees bent in front of you.
  • Place your palms behind you and directly below each shoulder.
  • Lifting your hips press them up through your feet and palms.
  • Let your head gently fall back.
  • Breathe deeply for 3-5 counts.
  • Next, press up into a Table Top position with a big inhale, then exhale as you lower your torso.
  • Repeat the process 10-20 times.

7.) Back Bend

  • Lie down with your legs hip width and bend your knees.
  • Position your palms next to your ears with your fingers facing your heels.
  • Push up through your feet and palms, gently lifting your hips and torso.
  • You may only be able to lift your body a couple inches, which is a great starting point.
  • Come back down taking a moment to rest before trying again a few more times.

8.) Seated Forward Bend

  • Sit with your legs stretched out forward.
  • Trying to keep both sitting bones on your mat stretch your arms up and over your legs.
  • Breathe deeply for 10 counts.

I hope you enjoyed this quick yoga workout. May God bless you with many reasons to always be grateful!

Until next time,

xxoo

Penny!

CAT/COW POSE ( a back and spine strength builder/de-stressor)

Posted on by pennyjoliver

Only in yoga are the Cat and the Cow inseparable! Together in yoga, they provide a simple, yet outstanding, warm-up to any yoga practice. The Cat/Cow combination is a back and spine stretching and strengthening exercise; it can be done anywhere as a tension soother and body refresher for those days when our tension and stress are inevitable!

With deep breathing, Cat/Cow can improve circulation to our discs between the vertebrae, which in turn relieves stress and pain from our back and other areas of the body. The duo also helps to relieve menstrual cramps, and opens the lungs for better breathing. Putting our deep inhales and exhales to the Cat/Cow movement will enable us to stay mindful, increasing awareness, and bringing us into focus of this present moment!

Cat Pose

  • Place your hands directly below your shoulders. Spread them wide.
  • With knees hip width apart, place them directly below your hips.
  • With a deep inhale, round your shoulders, tuck your chin, and pull your stomach into your belly button.
  • Hold the position for 3 counts.

Cow Pose

  • With a deep exhale, untuck your chin while looking up.
  • Let your stomach sink and your back arch comfortably.
  • Let your exhale be long – a few seconds longer than your inhale. This will tellyour nervous system to calm down and rest.
  • Repeat the Cat/Cow movement 10 times, extending it to 1-3 minutes as you progress for best results!

Best part? You can take your Cat/Cow anywhere and use it anytime you need to recharge and de-stress!

Keep calm and yoga on my friends!

Halleluyah!

xxoo

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

Posted on by pennyjoliver

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

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

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

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

1.) Sitting Cross Legged

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

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

2.) Cross-legged Twist

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

3.) Seated Baby Cobra Stretch

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

4.) Cross-Legged Side Stretch

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

5.) Child’s Pose

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

 

6.) Cat/Cow Pose

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

7.) Seated Forward Fold

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

 

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