exhale

THE CALMING CHILD POSE

Posted on by pennyjoliver

Hi and welcome to this month’s “Yoga with Penny!”

With the uncertainty in the world and the touches of spring everywhere I thought a Child’s Pose might offer a way for us to sit still for a moment and just breathe. A comforting way to help us find some peace and quietness among the chaos that is upon us in these uncertain times. Who knows, we may bloom and come alive again!

Sometimes, our minds and our bodies could really benefit from logging out and shutting down. Focusing instead on positive thoughts and self care can prove extremely beneficial to our health and our well being during stressful times. Our Child Pose then comes to the rescue. Offering a quiet retreat from the world it nurtures us with it’s tension releasing neck, shoulders and back stretch. Adding a few deep inhales and exhales calms our nervous system, enhancing our immunity and providing a state of well-being. Perhaps it is these reasons it is practiced in mostly every yoga class, for it’s continual restoring and reviving properties proving useful for beginner’s and beyond!

 

Bending forward over our legs we can rest our head on our mats or a pillow for more support. A rolled up towel can also be placed on our heels. Our arms can be placed above or beside us, what ever which way is most comfortable.

Try to inhale deeply and slowly, beginning in our lower stomach area and up through our mouth. Let all our exhales slowly release back down to our stomach. We can remain in our Child Pose for a few minutes and up to five, ten or even twenty minutes. The point is to let our Child’s Pose work for us. For a deeper stretch in the lower back and hips we can spread our knees and lower our torso to our mat or rest it on a pillow.

Although Child Pose is a basic yoga beginner’s position it enables us to build upon, similar to the beginnings of spring when all the new life is silently growing all around us though we cannot see it. For resting in our Child Pose may silently be growing the seeds of all our future yoga poses which are awaiting their time to bloom!

May you be revived and find a little peace and quiet in your Child Pose!

Love and Blessings, Penny!

Penny

BEDTIME YOGA WITH A PILLOW

Posted on by pennyjoliver

Go ahead. Indulge yourself. You deserve some “R&R!”

Dim the lights, its nighty night time!

You can practice this one as a whole and a prelude to a wonderful night’s rest.  You may also practice each position when ever you like for a dose of R&R whenever needed.

This Yoga sequence will help you to unravel from your day helping you to relieve built up stress and tension while activating your parasympathetic nervous system, your rest and relaxation state of being. A perfect set up for a wonderful night’s sleep. Oh, and don’t forget to put on something comfortable and perhaps light some candles or burn some incense…

Sweet dreams everyBODY! Pssst… Indulge yourself even more by placing pillows all around you!

Sit Cross-Legged

  • Grab your pillow and place it on your lap. Stretch your arms out and close your eyes.
  • With each inhale, inhale peace. With each exhale, let go of  all your cares, worries and anything that bothers or upsets you. This is your time to unwind. Let everything go. You deserve some peace.
  • Unwind. Relax. Soothe your soul and nurture your body with each breath.
  • Stay here inhaling and exhaling until you are ready. Remember, this is your time.

Stretch to each side

  • Inhale in the middle and then exhale while stretching to each side.
  • Repeat 10 times or so on each side.

An Easy Cross Legged Stretch Forward-for calm and ease.

  • Close your eyes and walk your hands forward and bend and stretch over your legs.
  • Breathe deeply for 10 long deep breaths.

A Forward Fold -with your pillow under your knees.

  • Place your pillow under your knees and gently bend forward. Settle gently into the fold still breathing deeply. Close your eyes thinking only calm and peaceful thoughts. Stay here as long as you like.

A Sweet Baby Pose- to show your body some love!

  • Lie on your back. You can place your pillow under your lower back or rest one on your stomach or wherever it feels best.
  • Now pull your body in and give it a great big hug and breathe deeply while you do.
  • You may find it to be a bit harder to breathe deeply here. But continue to inhale and exhale those deep breaths because you are doing your body a world of good!
  • Deep breathing to relieve stress is backed up by science and squeezing your knees to your chest has a few amazing health benefits as well!

The Amazing Spinal Twist… just say ahhhhh!!!!

  • Oh what a stretch this one is and you can practice it both ways and see which one suits you!
  • Your pillow can be placed under your knees.
  • Or your pillow can be placed to the side for your leg to rest upon.
  • Try to keep your arms stretched out to each side and both your hips facing upward. Once you establish this pick a knee up and let it fall gently to the side.
  • Close your eyes. Breathe. Rest. Relax and soften into the moment and feel the calm coming on. You deserve this time to yourself.
  • Don’t forget to show your other side you care.

 

Why only use one pillow? Try all three versions of  the comforting Child Pose here and see which one make you feel best while holding and breathing in the position.

  • Sit on your heels, close your eyes and fold over your knees.
  • Stay in the version you like best and breathe deeply for 10 long and deep counts or more.

Legs Up A Wall Pose.

This Yoga Pose is known for it’s calming effects and boasts many health benefits besides getting you ready for sweet dreams. Why not place a bunch of pillows all around you and really go for getting in the sleepy mood!

  • To begin, walk your legs up the headboard of your bed.
  • Or lie on the floor and place them on a chair or wall.
  • The point here is to scoot your behind as close to the wall as possible or comfortably on a chair. A pillow under your lower back may help.
  • Once you have established your perfect position, place a pillow under your head or sides if you like. The point is to get as comfortable as you possibly can.
  • Now just close your eyes, focusing on inhaling deeply and then exhaling deeply. Let go of  your cares and worries in each exhale and inhale peace and life into every cell of your being.
  • Your worth it you know. Your worth being in a calm and peaceful state before bed. Actually, you owe it to yourself. After all, if you don’t take care of you, who will?

I thank you for joining me!

“keep sleepy and yoga on”

 

The above yoga sequence should to the trick, but if you like, you may indulge and enhance your good nights sleep by thinking the higher thoughts below. For God wants us to sleep because sleep heals our body and God invented sleep and promised to give us a restful and peaceful nights sleep. Especially when we meditate on His peaceful remedy of sleep.

For He tells us…

He will keep us in perfect peace when we set our minds on Him. ( Isaiah 26:3)

And the peace He gives us won’t be like the peace of the world. (John 14:27)

And the peace He gives surpasses all human understanding. (Philippians 4:7)

 

 

 

PLANKING YOGA CHALLENGE FOR everyBODY!

Posted on by pennyjoliver

Don’t fear the Plank!

There is always a less challenging way to practice each yoga position, especially Planks, therefore, everyBODY can take part in this powerful arm and core builder!

This Planking Yoga Challenge is the perfect Yoga Workout to prepare you to start thinking about your health and  wellness fitness goals for the up and coming New Year. This Planking Challenge will help to tone and strengthen your arms and core for visible results practicing just a few times a week. I have designed this Challenge for you to begin and to progress gently and slowly. However, if your feeling it, do more Planks or hold your Planks longer!

After holding each of your Planks you can come back to a seated position or a Child’s Pose which can be found below. This allows you to rest in between holding your Planks. However, if your feeling it please help yourself to a challenge of non stop Planking. Whatever way you choose to practice your Planks please have fun, take it slow and gently so that you can come back another day!

Sit quietly and take a few moments to clear your mind. Planks can be quite strenuous and you will need all the strength that you can muster up. But, it will be totally worth your time and efforts, especially if you choose to practice your Planks a few times a week. And, if the Spirit is moving ya, send up a prayer of thanks in between each of your Planks or before or after your Planking Challenge. Gratitude has many healthy benefits and to “Thank and Plank” more often will seriously improve your body as well as your health and well-being!

This Planking Challenge is the result of me thinking about Halleluyah Yoga while on a transatlantic voyage from Rome, Italy to Fort Lauderdale, Florida. The pictures were taken in the middle of  the ocean between The United States and Europe.

Seated Cross Legged Warm-Up

  • Sit cross-legged or whatever way is comfortable for you.
  • Inhale and exhale deeply until you feel calm and ready.

1.) Seated Position

  • Please sit on your heels.
  • Place your hands at your hearts center.
  • Use a rolled up towel between your legs for more support.
  • Take a few more moments to relax.

2.) Child’s Pose

  • Lean forward over your knees.
  • Place a pillow at your head for support.
  • Place a rolled up towel under your sitting bones.
  • Take a few deep breaths and adopt the mindset that you can do this.
  • Breathe deeply for 10 counts.
  • Send up a prayer if you like.

3.) Cow Stretch 

  • Place your hands directly below your shoulders.
  • Your knees directly below your hips.
  • With a huge inhale lower your head while pulling your stomach in. It should feel like your pulling it into your back.
  • With a huge long and slow exhale, lift your chin and let your stomach sink into the next pose which is Cow Pose below.

4,) Cat Stretch  

  • Your hands are still directly below your shoulders.
  • Your knees still directly below your hips.
  • Stretch your chin up while arching your back.
  • This will help your stomach to sink.
  • Continue Cat Stretch with a huge inhale.
  • Continue Cow Stretch with a big exhale 10 times more.

5.) One Legged Plank

  • Your hands are still directly below shoulders and your knees below hips.
  • Extend your right leg directly behind you.
  • Ensure that your hips don’t turn to the side.
  • Try to extend your leg back with both your hips facing forward equally.
  • Hold your right leg up for 10 seconds. Then switch legs.
  • Repeat the process 3-5 times.
  • As you get stronger add more.
  • You may also extend each leg alternately for 10 -20 times.
  • Whatever you choose to do, have fun!

6.) Plank Pose

  • Place your hands directly below your shoulders.
  • Knees are directly below your hips.
  • Once you are in position simply curl your toes and raise your hips.
  • If your feeling a little weak simply come back down to your knees, rest and then try a few more times.
  • Even a little bit of pushing up into a Plank position everyday will be helping you get stronger each day.
  • If you are able, hold your Plank for 10 seconds.
  • Try a few more times.
  • Add a few more seconds each day.

7.) Side Plank

  • Start on your hands and knees.
  • Ensure your hands are below your shoulders and knees are below your hips.
  • Extend your right leg back.
  • Slowly open your body up by raising your right arm.
  • You are now in a Side Plank with a knee down.
  • Stay here and breathe for 10 seconds to a minute.
  • If your feeling strong, extend your left leg to meet your right leg.
  • Let the edge of your feet help to balance your body.
  • Lower to your left knee if your feeling a little unstable.
  • Breathe deeply for as long as you can.
  • Switch legs.
  • You may be surprised that one side of you is stronger!

8.) Elbow Plank

  • Lay flat.
  • Come up on your elbows.
  • Ensure each elbow is directly below each shoulder.
  • Gaze forward.
  • See if you can lift your hips. If not stay on your knees and hold your Plank.
  • If your feeling strong curl your toes under and lift both legs.
  • Breathe deeply here for 10 seconds to a minute.
  • You can always lower to your knees and take it from there.
  • Every effort is making you stronger!

9.) Table Top

  • Sit with your your hands directly below your shoulders.
  • Your fingers should be pointing to your toes.
  • Bend your knees and bring them to your body.
  • See if you can lift your hips.
  • Try a few times lifting and lowering your hips.
  • Drop your head back while straightening your arms.
  • Lift up with a big inhale and lower your hips with a big exhale 5-10 times
  • If your feeling strong lift up and hold for 10 seconds to a minute.

10.) Reverse Plank

  • When you can fully remain in a Table Top position, extend a foot like the picture above.
  • Then extend your other foot.
  • Arch your head back and continue pushing your hips up.
  • Hold this position for 5-10 seconds adding a few more as your body gets stronger!
  • Lower and lift your hips and have fun til one day, your hips can stay up!

You were amazing! Every effort you made is working for you. Remember it takes time and it is always progress and not perfection that is important!

Hopefully you will be able to complete this Yoga Challenge every other day. You will see results if you stick with it!

Keep calm and yoga on everyBODY!

xxoo

penny

THE PRAYING WARRIOR II POSE

Posted on by pennyjoliver

Hi! Welcome to “Yoga with Penny!”

What’s fun about Yoga is that you can mix and match arm, head and leg positions with body positions and personalize each of our poses. It is also nourishing to body, soul and mind to combine yoga and mediation in a posture. For the benefit of both, this month,  I invite you to be a “Praying Warrior!”

There are four main Warrior Poses practiced in yoga which are Warrior I, Warrior II, Warrior III and Peaceful Warrior. All Warriors Poses are useful in building focus, confidence, stamina, strength, balance and flexibility. Today will we practice the Warrior II and add the pressing of our palms together into what looks like a praying position. As we move into our Warrior II Pose try to concentrate on good things. Close your eyes and pray if you like. Take in deep nourishing inhales and determine to exhale out any tensions or stresses that you may be experiencing. This will help induce a state of relaxation. Our bodies can then rejuvenate, rest and heal. Warrior Poses help us to stand tall, firm, confident, and calm physically. They can also teach us to respond rather than react to life’s little unexpected circumstances and situations that everyday life might bring.

 

To begin:

  • Step to the side with your right foot approximately 3-4 feet.
  • Ensure your toes and knee also point to the side.
  • Ensure both of your hips face forward.
  • Turn your left foot slightly inward, keeping your leg as straight as possible.
  • Now you can bend your forward knee.
  • Ensure that your knee does not exceed beyond your toes.
  • Stretch both of your arms out to the sides.
  • Keep your neck long, back straight and your shoulders pressed down.
  • Now bring both palms in and press them together in a prayer position.
  • Inhale and exhale deeply.
  • Close your eyes.
  • Listen to the needs of your body.
  • Send up a prayer.

I hope you experience all the benefits of a Praying Warrior so that you can keep calm and yoga on!

See you next month!

Penny

For more yoga I invite you to visit my website @halleluyahyoga,com

WRIST HAND AND ARM MINI YOGA CHALLENGE

Posted on by pennyjoliver

Hi and welcome to this Wrist, Hand and Arm, Mini Yoga Challenge!

As we grow older, every decade we live we loose 3-5% muscle mass. Most men will loose 30% over their life time. What can we do to maintain or prevent muscle loss? Exercise of course. While all exercise is great, studies show that yoga is a very beneficial in not only building and maintaining muscle mass but reducing the effects of stress from every day living as well as aging. Since stress is linked to the six leading causes of death, yoga can be a terrific anti-aging elixir in maintaining our muscles for life and for aging well!

Begin by sitting quietly and take a few deep breaths. Inhale peace and release your cares worries fears and doubts in your exhales. Stay as long as you wish. This is your time to be good to yourself. You deserve a few moments of self love! How else will you love your neighbor as yourself, if you first don’t love yourself?

Relax and let go. You know that God has got your back! What else is there to worry about?

If God is for us…who can be against us? Romans 8:31

1.) Cat/Cow Stretch

  • Start with your palms directly below shoulders and knees directly below hips.
  • Slowly tuck your chin and round your back while inhaling pulling your stomach in.
  • Then
  • Slowly look up arching your back and letting your stomach sink as you slowly exhale.
  • Repeat the Cat with a deep inhale and then the Cow with a deep exhale for 10 counts each position.

2.) Wrist Stretch One

  • Pick up your hands and face your fingers to the sides.
  • Move around a bit stretching both wrists.

3.) Wrist Stretch 2

  • Place your fingers so they look at your knees.
  • Move around a bit and stretch them.

4.) Wrist Stretch 3

  • Make fists and position your fingers so you could look at them.
  • Press lightly until you feel a stretch.
  • Hold the stretch for a bit.

5.) Tiger Stretch

  • Position your body so that hands are below your shoulders and your knees are below your hips.
  • Spread your palms wide.
  • Gently lift your right leg up behind you.
  • Try to keep both your hips equally facing forward.
  • Lower and lift your leg 5-10 times.
  • Now switch legs.

6.) Plank

  • Start with both your knees on the mat.
  • Try curling your toes under and lift your hips.
  • Breathe deeply for 10 counts to a minute.
  • Stay on your knees if it feels too challenging and breathe deeply here for 10 counts up to a minute.
  • Ensure your palms are spread wide and directly below your shoulders.

7.) Running Planks

  • Try this when you can hold a Plank for a few breaths.
  • Simply bring a knee to your chest then alternate legs like you are running.
  • If you can, challenge yourself and do 10 or more each leg.

8.) Downward Dog

  • Start with your hands directly below your shoulders and knees directly below your hips.
  • Curl your toes under and then lift your hips.
  • Lower and lift your hips a few times.
  • Practice regularly and you will be building strong arms, shoulders, wrists and back.
  • If you find you cannot lift your hips right away simply keep trying a little bit everyday and soon one day, it may happen!

9.) Table Top Pose

  • Sit with your knees bent and feet on your mat.
  • Position your hands behind your hips.
  • Gently lift your hips.
  • Ensure your hands are directly below your shoulders.
  • Arch your head back.
  • Inhale as you lift and exhale as you lower a few times.
  • Then hold and breathe for 10 deep breaths.
  • If you find Table Top to be challenging at first, simply continue to lift and lower your hips because you are still building arm strength even with the tiniest lift!

10.) Tricep Dips

  • Once you can hold a Table Top position, simply lower and lift your hips, bending your elbows as you lower and then straightening them as you come up!
  • Shoot for 10-20 repetitions but…2 or 3 to start out as well as being able to do 50 reps is awesome!

11.) Body Hug

  • Lie on your mat, bring your knees in, wrap your arms around your knees and give your body a great big hug!

I hope you enjoyed giving your body the gift of yoga!

keep calm and yoga on!

xxoo penny

 

YOGA FOR BETTER DIGESTION

Posted on by pennyjoliver

Hi Friends!

It’s inevitable, from time to time I know we have all suffered from digestive distress. Approximately 10 million people each year visit the Emergency room due to abdominal pain. And in 2017 the US spent 1.3 billion dollars on (OTC) laxatives according to Statista, a statistic and study company.

Did you know that you can ease some of the symptoms and encourage good digestion just by doing a few yoga postures with deep breathing? Doing yoga on a regular basis may even eliminate all your digestive issues. Why not try a few postures right now?

I have created an easy and short digestion sequence just for you. Join me on the beautiful shore of Half Moon Cay, Bahamas and let’s get started!

Take a few moments before we start to ease you mind. Knowing that God loves you deeply beyond your human comprehension may help you to relax. Because you are divinely loved, He desires to give you divine rest. It is yours at this precise moment and anytime you need it in the future. The only requirement?

Come to me and I will give you rest.

Matthew 11:28

1.) Forward Bending Stretch is a blood-flowing, brain-boosting yoga pose that lengthens and compresses the digestive tract, stimulating digestion.

  • Stand with your feet hip width.
  • Inhale, stretching your arms up overhead.
  • Exhale, folding forward.
  • Repeat inhaling up and exhaling over 5-8 times.
  • Only fold over as far as you can. If this is too difficult, you may fold over and use a chair/table for support.

2.) Standing Side Stretch 

  • Your feet should hip width.
  • Inhale deeply, with your arms stretched over head.
  • Exhale deeply as you stretch over your right side.
  • Repeat the process 3-5 times each side, inhaling with both arms overhead and exhaling as you stretch to each side.

3.) Squat Pose (and Twist) uses gravity to stretch and strengthen your groin and inner thighs. It also encourages blood flow to your kidneys and intestines encouraging digestion, and brings alignment to your pelvic floor. You may find it will release a tight lower back!

  • Stand with your feet a little wider than hip width apart.
  • Slightly turn your feet out.
  • Slowly bend your knees, lowering yourself as far down as you can.
  • If you find this challenging, place a rolled up towel or yoga blocks underneath your heels before you squat.
  • Once you are in a comfortable position, press your palms together in front of you.
  • Breathe deeply for 5-10 slow and deep breaths.
  • If you lower your left arm in front of you with a big inhale and then twist to the right with a big exhale, you will increase the benefits of the stretch.
  • Repeat the process with your right arm lowered in front of you, left arm up.
  • Repeat each side 5-10 times.

4.) Cat/Cow Poses massage your inner organs as you lengthen the intestines. According to Yoga Journal, this movement helps bring fresh blood to the epithelial cells responsible for efficient stomach function.

  • Go onto your hands and knees; be sure that your palms are directly below your shoulders.
  • Your knees are directly below hips.
  • Inhale slowly, lifting your chin and gently arching your back.
  • Exhale slowly, tucking your chin, rounding your shoulders, and pulling your stomach in as far as you can.
  • Repeat the process 10 times, inhaling up and exhaling down with deep breaths.

5.) Seated Forward Bends relieve constipation, bloating and flatulence by massaging the organs responsible for these functions.

  • Extend your legs straight in front of you.
  • Keep both of your sitting bones equally on the mat.
  • Inhale, stretching up with arms overhead.
  • Exhale, slowly folding forward.
  • Repeat the process for 10 inhales and exhales.
  • On your last fold forward, stay there and breathe slowly for another 10 long deep breaths.
  • You may bend your legs if it’s too difficult to keep them straight.

6.) Seated Spinal Twist helps digestion by improving liver and pancreas function.

  • With both legs extended forward, pick up your left leg up.
  • Hold the position, breathing deeply for 3 counts.
  • If you are able, place that leg over your right extended leg.
  • Placing your foot on top of your other leg is fine, and over the knee area is good too! Do what you can!
  • Once you have found a position you can do, inhale and lift your chest up. Press your shoulders down and lengthen your neck and spine. Then, with a big exhale, twist the the left side.
  • Breathe deeply for 5-10 counts and switch sides.

7.) Legs Up A Wall is intended as a deeply restorative pose. With deep breathing, you will ignite the rest and relax response of the body. This allows your body a chance to heal and repair, flooding your body with serotonin and putting you into a calm state of mind.

  • Find a wall to rest your legs on.
  • Let all tension go with the flow of your breath.
  • Inhale deeply, slowly, calmly and fully.
  • Exhale the same way.
  • Repeat the process for 1-3 minutes or longer if you choose.

I hope you enjoyed this stimulating, cleansing, encouraging, and restful healthy yoga sequence!

keep calm and yoga on

The Peaceful Warrior Pose

Posted on by pennyjoliver

Peaceful Warrior Pose. A paradox of peace and power. The perfect opportunity to experience and explore the magnificent strength and presence our bodies can evoke while offering us a chance to absorb the beauty and exhilaration of the present moment. The broad powerful stance of our legs offers a rooted, earthy feel, where the sweeping arm stretching upward provides an uplifting, luminous feeling. Surely a positive way to begin or end any day!

Once you have arrived in your perfect Peaceful Warrior Pose linger a while focusing on your deep breaths. Allow those breaths to calm your body and mind as your parasympathetic nervous system, your rest and relaxation response, kicks in. This lowers your blood pressure thus improving circulation and sending fresh oxygen and happy peaceful hormones through out your body which kick starts the healing process. Be good to yourself and let this luxurious stretch nourish and comfort your body like a warm, bubbly bubble bath or a comfy, soft easy chair.

When you feel all calm and peaceful switch sides. Practice a few more times on each side if you like. Remember, you can always step your back leg in as much as needed for more support.

You can also give your cares or anxieties to the Lord as you practice this pose for deeper, truer, inner peace and wellness. For Paul the Apostle, tells us in the Bible to “give all your cares and worries to God for He cares for you!” (1 Peter 5:7)

I hope you enjoy your “Peaceful Warrior Pose” remember you can do it anywhere and more importantly you can give your cares and worries away to God, any time, anywhere and any place. He’s waiting for you.

see ya next time,

penny

CHAIR POSE TWIST MINI CHALLENGE (learning to twist)

Posted on by pennyjoliver

Hi Friends!

Show your spine some love…do a Chair Pose Twist!

You will also reap the benefits of building spine mobility and whole body strength and stamina. The twisting action of Chair Pose effectively compresses our internal organs. Upon release it sends fresh blood, oxygen and nutrients to those organs. Holding the posture while breathing deeply challenges our cardio capabilities and will torch a few calories too- even with out the twist!

Remember, as you move into this posture be gentle with yourself. Never push your body into poses, instead always take each yoga posture slow and easy. Before you begin, check out some tips below.

  1. For Beginner’s… try using a wall in front of you or a chair behind you for support.
  2. For Beginner’s…remain in a simple Chair Pose with palms pressed together at your heart.
  3. Hold whatever posture you choose for 30 seconds to one minute. (or shorter)
  4. Or hold for 10 seconds, rest for 10 seconds and repeat 10 times to build strength.
  5. Don’t forget to repeat the twist with left elbow over your right knee.
  6. Remember your deep inhales and exhales. They are key to enhancing all of your efforts in Chair Pose Twist as well as all the postures of yoga that you practice.

 

 

And what can Chair Pose Twist teach us?

How about before every decision take a moment to breathe deeply. We should lean back on God even if we cannot see Him. We should put our hands together and pray more often. Oh! And be ready because if God tells us to take a different direction by all means we must twist and go in that direction, even if it might be a little hard.

thanks for joining me and have a spectacular day!

Penny

LUNGE POSE MINI CHALLENGE( GO FORWARD INTO 2019)

Posted on by pennyjoliver

Hi Friends!

This month “Yoga with Penny” features moving forward into the New Year with Lunge Pose!

In this New Year, let’s give ourselves permission to let go of whatever does not serve us. Let us dedicate these precious few moments to free ourselves from what weighs us down and holds us back. Let Lunge Pose serve as a symbol of our willingness to let go of the past and move forward into 2019.

Physically, a Lunge Pose can help us counteract the effects of desk-sitting. Sitting for long periods of time stresses our spine, hips and back. We may also notice our shoulders rounding forward and our chests caving in, which affects the way we breathe. Taking just five minutes for a few Lunge Poses (while breathing deeply) will help to revive us with energy and relieve stress. Deep breathing activates our parasympathetic nervous system, which slows our heart rate and helps us to relax. And, of course, Lunge Pose help us to build strong muscles in our legs, back and spine.

If you find Lunge Pose too challenging, simply lower your back knee to the ground. For more support, stretch your legs wider than hip distance. Try it out, and do what works for you. Yoga is also about you being good, to you!

 

Lunge Pose:

1.) Stand at hip width, bend both knees, and step your right foot forward.

2,) Keep both your hips facing forward throughout the position.

3.) Be sure your forward knee is directly over your foot.

4.) The further forward you step, the more challenging the pose becomes.

5.) Bend forward; use your hands for support, placing them on the inside of your forward leg.

6.) Keep your arms straight, relax your shoulders, soften your collar bone, and let your hips sink.

7.) Once you feel comfortable in a Lunge Pose, inhale peace and exhale your stress, breathing deeply for 10 counts.

8.) Step forward with your left foot into Lunge Pose, and breathe deeply for 5-10 counts again.

9.) Repeat moving forward in Lunge Pose on each leg a few more times.

As you work on your Lunge Pose, let it remind you to stop taking time from your life by looking in the rear view mirror. Instead, live in the present moment, fully alive, fully aware, and moving ever forward!

Thanks for Lunge Posing with me.

God Bless you as we Lunge into the next year!

xxoo

Penny

 

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!