exercise

CHAIR YOGA FOR BACK HEALTH YOGA CHALLENGE

Posted on 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!

CROW POSE MINI CHALLENGE

Posted on by pennyjoliver

In stormy weather, all birds find shelter, but the eagle is the one bird that avoids it all by flying above the clouds. In fact, it is the storms on the earth that give the eagle the fuel to soar. Unfortunately, we human beings often get our talons stuck in day-to-day worries. God is ready and able to lift us high above. We only need to trade in our worries and trust these amazing words for lift off…

Those who trust in the Lord will find new strength. They will soar high on wings like eagles.

Isaiah 40:31

The first five Yoga Poses below are strength building exercises. Complete these exercises on a regular basis and build up to Crow. When you feel that you are ready for Crow Pose, spread your wings and lean forward into the wind. Of course if you are already in full Crow, “happy flying!”

Relax for a few moments and breathe deeply to get in the flying zone.When you feel you are ready, grab a mat, water, towel and let’s fly!

 

1.) Hero Pose With Shoulder Stretch

  • Sit on your heels, or cross-legged.
  • Lift your left arm straight up. Bend your elbow and lower your hand to your upper back area.
  • Lift your right hand up to meet your left hand. Clasp them together.
  • Lift your chin, gaze up to heaven.
  • Hold the stretch for 5 -10 deep inhales and exhales.
  • Repeat with your right arm on top.
  • You may repeat this stretch a few more times with each side on top.
  • If your hands do not meet yet, work towards it!

2.) Plank Pose

  • From a seated position, walk your hands out to Plank Pose.
  • Your shoulders should be directly above your wrists.
  • Pull your belly in, with your legs at hip width.
  • Breathe deeply for 10 counts.
  • If you cannot do the full pose, lower to your knees and breathe deeply to build strength.
  • Repeat breathing deeply for 10 counts, and do this 3-5 more times in either position.

3.) Down Dog

  • From Plank Pose, lower your head and lift your sitting bones up.
  • Tuck your head under; look at your knees.
  • Feel a good stretch in the backs of your legs. Keep your heels down.
  • Breathe deeply for 5-10 counts.
  • Place your knees on the mat directly below your hips. Your wrists should be directly below your shoulders.
  • Lower back down to Plank Pose when you complete the exercise.
  • If possible, lower to Plank Pose and lift up to Down Dog for 5-10 deep breaths.

4.) Running Plank Pose

  • Start in Plank Pose.
  • Lift your right foot, bringing your knee to your chest with a big inhale.
  • Exhale, kick your foot back, then place it on your mat.
  • Repeat with each leg for 5-10 counts. Inhale, bringing each knee in and exhaling as you kick back.
  • Speed this up for a bit of fun!

5.) Elbow Plank Pose

  • You may begin on all fours or with your knees lowered. Optimally you should start from Plank Pose.
  • From Plank Pose, lower to your elbows, then back up to Plank Pose.
  • Repeat the process, inhaling in Plank Pose and exhaling in Elbow Plank Pose.

6.) Crow Pose

  • Place your hand stretched out on your mat, with your hands directly below your shoulders.
  • Lean forward. It will give you an indication of how strong you are, and whether you can hold the pose.
  • If you’re feeling confident, place a knee on your elbow.
  • If you’re still confident, place the other knee on your other elbow.
  • Now you’re flying in Crow Position so breathe deeply!
  • If you fall, try again!

Halleluyah!

YOGA CHALLENGE FOR HEALTHY THOUGHTS AND HAPPY HIPS

Posted on 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 AND MY MOTHER!

Posted on by pennyjoliver

0d4003e90ca330278c4ab0ccdfae06ddTHEIR HEARTS FOREVERYES!!!

Today, I must take a moment and thank God for my Mother!

It was a few months after my Dad died that my Mother began yoga practice at the ripe old age of 77! Never really one for exercise and never really into eating good or fitness, she took her mat and boldly entered a class of senior citizen yogis. I give her credit for just getting there. Lying on the floor and breathing weird with strangers has to be pretty intimidating in old age. Yet she never complained. She was happy, content, and thrilled at the prospect of meeting new people and making new friends. Unfortunately, 6 months later she became ill and suddenly died. However, a few of those new friends came to her wake. I remember her teacher especially. She was a tiny, able lady, bursting with gratitude from even knowing my Mom and reeking of the fresh smell of garlic. She was 86 years old. It was precisely at that moment, with out my consent, my mind took a snap shot. Little did I know I would visit that picture over and over again until I too would begin a yoga practice for myself.

Today, I am fifty six years young and a certified yoga instructor. I see why my Mom really enjoyed yoga. Because yoga is fun! Yoga is not just a form of exercise, it’s an experience! Where else can one roll around on a mat with your eyes closed and call it a workout? How about looking at the world from up side down in a headstand? What form of exercise encourages making funny faces while breathing or twisting yourself like a pretzel? Only yoga my dear friend!

It is hard to explain yoga to people. It is like going back to a place you used to know but somehow forgot. It’s a innocent place, like when you were a child in the outdoors, dancing in the gentle wind as the sunshine warmed your shoulders. Free of boundaries, free of control. and just flowing in the ever present, spontaneous surrender of your body, to movement. That is the yoga experience in words only. You must experience it for yourself.

Lately, I have come to realize that for me, yoga is also a portal back to my childhood. It is a place I loved with all my heart and I called home once. It is a place I could never forget but sometimes it is painful and yet wonderful to remember, and always worth the visit. My Mom is alive and well there. It is my childhood and I am my mother’s daughter again. That is the feeling I get when I work my body in yoga. That same feeling of security and purity, comfort and warmth, family and home.

We all begin yoga for different reasons. For me it was my Mother. I believe that in God’s immense wisdom He is able to use many different things in our lives to keep us going in the direction that He wants us to follow. Sometimes, I even think He makes us a portal back in time in order that we can move forward in life.

Today, six years ago, I woke up and I no longer owned the title of daughter. Although it was devastating, I thank God for the wonderful Mother that He gave me to experience for 50 years here on this earth. I feel intensely thankful and joyous for her. Today I celebrate her life and all the wonderful things that she did and all that she taught me. I celebrate knowing her and for her love, for being 77 and not giving up on life but trying something new. That was my Mom. That was my childhood and I visit it sometimes when I do yoga, with joy!

Happy Mother’s Day 2016

HALLELUYAH!

 

 

 

WHY NOT YOGA?

Posted on by pennyjoliver

Why yoga, you might ask? The real question we all should be asking is: why not yoga?

There are 20 million people practicing various forms of yoga in the U.S. today. There is a growing number of case studies, polls, and the entire medical community talking about yoga’s potential to help, prevent, heal, or alleviate specific conditions. Yoga is also beneficial as a technique for relieving stress and coping with chronic conditions or disabilities. Most studies publish results that yoga is not only a form of exercise, but can act as a treatment and as a preventative form of medicine and healthcare.

Yoga is already a commonly used mind-body intervention for depression, bipolar disorder, anxiety and post traumatic stress. It’s used as a therapy for asthma and arthritis. It’s proving to be effective in cognitive problems and fatigue in cancer survivors. It’s proving that yoga can be an effective strategy in the primary prevention of cardiovascular disease and cardiac function and also COPD , migraines, metabolic syndrome, restless leg syndrome and weight management.  It can be a management for hypertension, menopause, GERD, and chronic heart failure, stress management and fatigue. It can also aid in chronic pain such as back and neck pain. It improves sleep and helps with all stages of pregnancy. Seniors get stronger, flexible and balanced, as does anyone practicing this form of exercise.

As you can see the benefits of yoga are phenomenal and growing. Anyone can do yoga and reap it’s rewards. You don’t need to be fit or flexible either. If you can breathe, you can do it! What do you need to know to get started? Inhale. Exhale. Repeat. Don’t let anyone fool you. It’s not much harder than that. Let go and let God show you how good you can truly feel from the inside out!