downdog

THREE LEGGED DOG MINI CHALLENGE (a challenging pose for down dog lovers)

Posted on by pennyjoliver

Hi! Welcome to “Yoga with Penny!”

Now that we’ve had some time to practice Downward Dog, prepare yourself for Fire Hydrant Dog – more commonly called “Three Legged Dog”. The Dog just grows an extra leg, and that extension provides even more healthy benefits like stretching, strengthening and challenging our entire body both inside and out.

Finding stability as you begin to extend one leg is important. Ensure your shoulders are in line with your hips, to help with your balance.  Keep your hips squared or level with one another and we are good to go!

To begin, let’s move into Downward Dog Pose.

Align your hands directly below your shoulders and your knees directly below your hips.

Spread your fingers and press firmly through your palms and knuckles, especially your index fingers.

Try to distribute weight evenly across your hands while tucking your toes. Now, lift your knees off the mat.

Gently straighten your legs. Imagine your hips, thighs, and legs are being pulled backward.

Align your ears with your biceps, keeping your neck relaxed.

Don’t worry if your heels are coming up; instead, try to remain squared with your shoulders and your hips.

Now you’re in Downward Dog!

To progress into Three Legged Dog:

Remain in a sturdy Downward Dog. Without moving your hands, arms, shoulders, hips, or legs, lift a leg off the floor. This is difficult, so don’t worry if you can’t do it the first time!

Remember that it doesn’t matter how high your leg extends, but it does matter that your knee faces the floor. This will help keep your body aligned properly and ensure stability throughout the pose.

Inhale and exhale for a few counts; release your leg and try the other leg.

You can also stay in Downward Dog while lifting alternating legs, inhaling as you lift and exhaling as you lower.

The beauty of yoga is that it meets you where you are, and offers ways in which you can progress. Be a good dog by practicing Downward Dog until you feel comfortable physically to take on Three Legged Dog. It offers the same health benefits with an added hip and side opener. It will also create space for better organ functioning while increasing overall muscle strength.

Thanks for joining me!

 

 

THE DOWNWARD DOG POSE MINI CHALLENGE

Posted on by pennyjoliver

Hi and welcome to “Yoga with Penny!”

The Downward Dog Posture is a yogi’s best friend and this month I will teach you how to do one. This posture is the pinnacle of all yoga postures and the most common because it teaches us to have respect for our body. The reason is our Downward Dog needs to be felt for perfect alignment. This requires great patience and effort because in finding perfect alignment, we need to learn what feels right and wrong in our body. But don’t worry, we will still have fun along the way discovering what works best for us in our very own Downward Dog Poses.

When you are ready, let’s get started.

 

Begin by lowering to your hands and knees.

Position your hands below your shoulders, your knees below your hips with your toes tucked under.

Spread your palms wide and straighten your arms.

Press your palms and feet into your mat and gently lift your hips.

How does the pose feel? If it doesn’t feel right, lower and try again.

Try to keep your head between your arms, with your ears at your biceps.

You may bend your knees if your legs feel tight.

Try and look at your knees if you can and try to keep your heels on the mat.

Breathe deeply for a few counts, then lower to your hands and knees.

Try again a few more times.

Got a stuffy nose or clogged sinuses? Downward Dog Posture helps by clearing mucus and opening up nasal congestion. If you suffer from asthma it may improve your symptoms.

The Downward Dog Posture is the most common yoga pose, known for stretching and strengthening our whole body. As a weight bearing exercise this posture also helps with arthritis symptoms while gently building shoulder and upper back strength. Even our rotator cuff located in our shoulder benefits by the stretching of our arms over head. Because our heart sits above our head in Downward Dog, blood circulation and brain function get a boost, thus both energizing and calming our body while leaving us with a dewy complexion. The Downward Dog Posture certainly helps us to build and maintain good posture too. With a all these great benefits it’s no wonder why all dogs do it and it gets it’s Downward Dog name.

keep calm and yoga on

penny

 

 

GET EMPOWERED WITH MR Z. YOGA CHALLENGE (Core power with focus on God’s power)

Posted on by pennyjoliver

Got power? God says you do. And the power He is talking about far exceeds our thoughts. In Ephesians 1: 19, God says, He is giving us, “The exceeding greatness of His power to us – toward who believe.  We possess His Godly, supernatural, creator of the world, raiser of the dead, holy, magnificent, awesome, eternal power. Halleluyah!

Below you will find whole body postures designed to get you empowered physically, especially your core. As you move through these hardcore Yoga moves, let God unleash the exceeding greatness of His power in your life!

1.) BACK STRETCH INTO FORWARD BENDING STRETCH WARM UP

Stand with your feet hip width apart. Inhale, stretch up and lean backward. Exhale, slowly bending forward. Repeat 10-20 times for a terrific stretching warm up. Don’t forget to breath.

2.) DOWN DOG

Bend your knees on your last Forward Bend and sit on your heels. Place your hands firmly into the ground with palms spread wide. Slowly raise your hips. Your arms and legs will straighten. Try to keep your heels on the mat by walking them in closer. Try to press your shoulders down but keep your neck lengthened. Stretch the backs of your legs further by keeping them pressed back. It will also lift your hips higher. Stay a while and breathe continuously. Come to your knees then try a few more times.

3.) PLANK

From a Down Dog Position, simply lower your hips. If you need to, walk your hands forward or feet back to stretch out into Plank Position. Let your arms come straight down from your shoulders; then your palms will be in the right place. Keep them spread. Your arms should be straightened but not locked. Keep your hips up. If they are falling, simply place your knees on the ground. Hold the Plank Position, or modified with knees on the ground, for 10 seconds. Try again 5 more times at 10 seconds. As you get stronger, hold for 20 seconds 5 times. Practice and shoot for a full minute.

4.) PLANK PUSH UPS

After you have completed your Planks, lower your body by bending your elbows. Touch the floor with your chin if you can, but try to keep your body up. Hold for a few breaths then raise your body back to a Plank Position. Repeat 5-10 times. You can always lower your knees until you get stronger, because you are still building whole body strength.

6.) SIDE PLANK

After you have completed your Plank Push Ups, pick up your left arm and your left leg as you balance on your right side. Try to place your body on a horizontal line with feet and legs stacked on top of one another. Let your shoulders be in a vertical line with palms spread wide. Hold for 20-60 seconds, then repeat on your other side. Or hold the same side 20 seconds, then come down and do this 3 times for a total of 20+20+20= 60 seconds. Then repeat on your other side.

7.) SIDE PLANK KNEE UP

After you have completed Side Planks, begin again in Side Plank position and place your top foot on your bottom knee or thigh. Hold for 20-30 seconds for a total of 60 seconds.

8.) SIDE PLANK LEG UP

After Side Plank Knee Ups, begin again in Side Plank position and raise your top leg as high as it will go. Hold for 10 seconds to begin and shoot for 1 minute on each side as you progress.

9.) ELBOW PLANK

From a Plank position simply lower to your elbows. Let your elbows be right below your shoulders. If you feel any discomfort stop immediately. Hold for 10-60 seconds. Then continue a few more times.

10.) ONE LEGGED ELBOW PLANK

From an Elbow Plank position, simply raise a leg and hold for 10-60 seconds as you progress. Remember to always stop if you feel pain, especially in your back and neck.

11.) CROW POSE ON ELBOWS

Come to a standing position then bend your knees and lower to the floor. This can be a challenging Position. It requires a lot of upper body strength so you may need to work up to it. Place your hands spread wide on the floor directly in front of you. Slightly bend your elbows as you raise your knees onto your elbows. Hold for 10-60 seconds. Or gently rock  forward, lifting your feet off the floor and then place your feet back on the floor. This will build whole body strength even as you work up to the full Crow Pose position.

12.) HALLELUYAH STRETCH

Come to a kneeling position. Step your left leg out in front. Pick your left foot up or wiggle it to your right side. Guide your knee as you gently lower it to the floor. Ultimately, your forward leg will be horizontally in front of you.  Straighten your back leg. Sit here for a few moments, then slowly raise your back leg. Your forward leg will probably push your knee forward; this is perfectly alright. Let the bend of your back arm lock your back foot, and bring your left hand to meet your right and clasp them. Hold for 10-30 seconds and repeat with your right leg forward.

Yoga on!

HALLELUYAH!

LIVING STRONGER WITH MR.Z YOGA CHALLENGE (whole body yoga for strength and focus)

Posted on by pennyjoliver

Plug into the surpassing greatness of His power and emerge fortified!

Both earthy and exhilarating, this segment with Mr. Z  will challenge your balance while building core, leg, and feet strength. As you move through these standing positions, deepen your footprints into the earth by gently pressing your feet into the ground. Let that vitality rebound up through your legs. Use your arms for balance. Breath steadily moving, from position to position. Allow God to unleash His mighty power in you and “Live Stronger!”

God says,…Be strong in the Lord and in his mighty power. Ephesians 6:10

1.) BACK STRETCH INTO FORWARD BENDING STRETCH WARM -UP

Start with your legs hip width apart. Inhale deeply, reaching your arms upwards. Exhale deeply, folding your torso over your legs. Pause for a moment in a downward position. Your hands may only reach your knees, but with practice your flexibility will improve. Repeat 10-15 times and don’t forget to breathe.

2.) DOWN DOG

Kneel and place your hands on your mat in front of you. Feet are hip width apart. Tuck your toes and slowly straighten your legs and arms. Let your hips be the highest point. Walk your legs in if your heels do not touch the mat. Explore the position. Move around in Down Dog until you feel a good stretch. Try to breath deeply for a few counts before kneeling back to your starting point. Try a few more times before moving to the next pose.

3.) THREE LEGGED DOG

Once you feel comfortable in a Down Dog position, simply raise your left leg. Hold it up as you breathe deeply. Then raise your right leg. Alternate 10 more raises each leg, inhaling as you raise your leg and exhaling as you lower it.

4.) WARRIOR III

From Three Legged Dog Position simply raise your arms and come up to a horizontal position of arms and legs. Hold and breath deeply for a few counts. You may wiggle and fall, everyone does. Simply try again. You can also go back to Three Legged Dog, then back to Warrior III a few times before trying your other leg.

5.) TREE POSITION

From Warrior III Position above, challenge yourself and don’t drop your raised foot. Instead, bring your raised leg in to meet your other leg. Grab your knee, then your foot. Place your foot inside your standing leg’s thigh or keep it raised as high on your leg as possible. Stretch your arms over head or in prayer position. Hold and breathe deeply up to 10 times.

6.) THE KING’S POSITION

From Tree Position above, grasp the foot that is raised and carefully balance on your standing leg as you move it to the back of you. Let your foot push into your hand as you reach your other arm forward. This will create better stability and balance. You may also place your forward arm on a chair or table. If you fall, simply start over. You will feel a deep stretch and become more open on your side, hip, chest and shoulder. Breathe deeply as you stretch and repeat a few times, building deep core and leg strength.

7.) WARRIOR II

From The King’s Position slowly let go of your foot and place it behind you. Bend your standing leg. Place your heels on the same line. Stretch your arms out wide. Pull up through your torso. Establish firm legs and hips. Hold, breathing deeply for 10 long counts while the breath soaks into your cells and energizes your body.

8.) PEACEFUL WARRIOR

From a Warrior II Position, inhale. Then slowly exhale, raising your forward arm and lean back. Your back arm should be sliding down your back leg as you do. Repeat 5-10 times. Inhale in Warrior II and exhal into Peaceful Warrior.

9.) REPEAT ON OTHER LEG

It’s time now to repeat Three Legged Dog, Warrior III, Tree Position, The King’s Position, Warrior I, and Peaceful Warrior on your other leg.

10.) HAND/FOOT LEG EXTENSION

Stand tall, feet hip width. Raise and pull your knee in, grabbing onto your foot. Use a sturdy counter, table or chair if you need extra support in holding yourself up on one foot. Find a focal point to concentrate on outwardly and the Bible verse to focus on inwardly. Slowly push out with your foot and straighten your leg. Keep your balancing knee straight but not locked. Raise your free hand and hold for 10 deep breaths. You will  wiggle, wobble and possibly fall, everyone does. If you fall, simply try again. Every second that you hold your leg up you are building deep strength.

HALLELUYAH!

YOGA CHALLENGE FOR PEACEFULNESS-BESIDE STILL WATERS

Posted on by pennyjoliver

I am swept away by the green of the ocean, the softness of the sand, the and shadows of the palms dancing on the shore. Perhaps the beauty of the water, the sky, and the horizon, exists to transform us. Call it wonder, but maybe God in His omnipotence knew that we need it. We often need to be brought back to that peaceful state of being where God can work His magic again,

…leading us besides still waters and restoring our souls.

Psalms 23: 2-3

Come sitting and cross your legs. Close your eyes. Just breathe. No matter where you may find yourself in the present moment, imagine still waters in your mind.  Invite them into your heart. Move slowly into each position below, keeping a steady flow of breathing that’s neither fast or slow, hard or soft. Just breathe in and out like the gentle waves on the shore. Let your inhalations absorb God’s peace and love. Let your exhalations feel as settling and soothing as one sigh of relief after another. Linger here in your heart and mind and let the pure cleansing waters make you new again.

The key here is to maintain a steady breath while your moving. That way when life throws you a punch, you don’t tense up, hold your breath, and get all stressed out. Better to trust God and own your breath. Trust God and use what He gave you to remain calm and peaceful.

1.) SEATED OVERHEAD ARM STRETCH

In a cross-legged position, extend your arms out to the sides with a steady breath. Raise them up overhead into prayer position. Repeat 10 times.

2.) SEATED SIDE ARM STRETCH

Simply lower your left arm. Stretch your right arm to the side. Repeat on each side 5-10 times with a steady breath.

3.) DOWN DOG

Come to all fours. Spread your fingers wide. With a steady breath, tuck your toes and straighten your arms and legs. Lift your hips up and press your shoulders to the floor, but keep your neck relaxed. Press your heels to the floor. Walk your legs in if your heels do not touch. Stretch and breathe. Lower to all fours and try again a few times.

4.) PLANK

Come to all fours again, tuck your toes under, and straighten your legs. Move into one horizontal line. Reach the backs of your legs up. Make sure your hands are under your shoulders and palms are spread wide. Let your arms be straight, but make sure your elbows not locked. Keep a steady breath while you hold this position. Bend your knees to come down and sit back on your heels for a few moments before trying again. Try for 5 and work up to 10, always coming back to sit on your heels.

5.) SIDE PLANK BENDED KNEE

Come to all fours. At the same time raise your left arm and leg. Hold for 10-30 seconds. Keep a steady breath and repeat on the other side. Alternate 3-10 times.

6.) SIDE PLANK FOOT HOLD

Come to all fours. Raise your left side and grasp your foot. Hold there with a steady breath for 5-10 seconds. Repeat on your other side.

7.) DOWN DOG

Come to all fours. Spread your fingers wide. With a steady breath, tuck your toes and straighten your arms and legs. Lift your hips up and press your shoulders to the floor, but keep your neck relaxed. Press your heels to the floor. Walk your legs in if your heels do not touch. Stretch and breathe. Lower to all fours and try again a few times.

8.) THREE LEGGED DOG

To begin, come in a steady and solid Down Dog. Stay here or try to raise your left leg and hold it up a few seconds. Then try your other leg. Alternate each leg 3-10 times. Hang out between leg raises in Down Dog for a bit or sit back on your heels after each one to refresh your body.

9.) THREE LEGGED DOG ON ELBOWS

From Three Legged Dog, bend your elbows while keeping your leg raised. You can always lower your leg and sit back on your heels if you find this position too challenging. Or stay in Down Dog or on all fours. This will build strength in your arms legs and core. Keep a steady breath! Repeat on each leg 5-10 times.

Lie back and relax on your mat. Try to keep the still waters in your mind and heart. Linger here in peace and tranquility for as long as you like.

Go forth and keep a steady breath in all you do!

HALLELUYAH!