exhale

BALANCE AND STABILITY YOGA CHALLENGE

Posted on by pennyjoliver

I know your health and your time is important to you. That’s why each of our Halleluyah yoga workouts are short and have purpose. Today, the purpose is building strong legs, hip, knees, ankles, feet, wrists, abs, core, and more. This will ultimately lead to improved balance and stability. Stability at any age is important yet as we grow older it becomes vital. Start this workout by practicing all eight positions with your right leg forward. Then switch to your left leg. Holding theses positions with deep breathing boosts our heart rate helping us to burn more calories, providing us quicker results!

For more of a challenge, step out farther in the warrior positions below and hold each position for a longer count. Completing this sequence 2 or 3 times on each leg will increase the difficulty as well.

For less of a challenge, step in or lower to your back knee in the warrior positions. You may also hold each position for a shorter time and use a chair or wall to help support you. This yoga workout was designed to meet you where your fitness level is and to offer instructions to help you progress.

This is your time to do something good for you! Before we begin I ask that you sit down and take a few slow deep breaths to clear your head of the cares and worries of the day. Replace those cares with belief that YOU can do anything! Each of us could never even imagine what we could do if we had the faith to try. God left us stories of real men and women of the Bible to help us believe and to have faith. Take Peter. He could have stayed on the boat and never walked on water but He did! (Matthew 14:29). How about the little boy who gave up his lunch to Jesus. Jesus turned his little basket of five small loaves and two fish into a fast food feast that fed over 5,000 people! (John 6:1-14). And the list goes on and on…

…for nothing is impossible with God.

Luke 1:37

 

When you are ready grab a mat and some water and let’s yoga on!

 

1.) Mountain Pose Stretch

into 

2.) Praying Squat Pose

  • Stand with your feet at hip width.
  • Inhale deeply as you extend your arms overhead.
  • Exhale deeply, lowering your arms while pressing your palms together in a prayer position.
  • Bend your knees into a Squat Pose like the second picture.
  • Slightly turn out your toes.
  • Pressing your palms together while in a squat position will keep your back straight while opening up your hips.
  • Repeat the process from Mountain Pose Stretch to Praying Squat Pose 5-10 times, increasing the count as you grow stronger!

3.) Mountain Pose Reverse Prayer

  • Start with feet at hip width.
  • Stretch your arms behind you and place your hands on your hips.
  • Try to touch your fingertips behind you, with your pinkie fingers closest to your back.
  • Raise your palms up your back while continuing to press your finger tips together. Eventually, pressing both your palms together behind you.
  • Go as far up your back as is comfortable.
  • Once you arrive at your perfect place, breathe deeply for up to 10 counts.

4.) Reverse Prayer Tree Pose

  • Begin by placing your left foot on your right ankle.
  • If you feel comfortable, lift that foot up your leg to your inner thigh. Use your hands to help!
  • Breathe deeply while balancing for 5-10 deep breaths.
  • You may still do a Tree Pose with your foot anywhere on your leg.
  • You may also do a Tree Pose with your hands on your hips, or your palms pressed together in front of you.

5.) Warrior I Pose 

  • With your feet hip width apart, step out 2-3 feet forward.
  • The longer the step, the more challenging the pose.
  • Try keep your hips facing forward.
  • Do not let your forward knee extend beyond your toes.
  • Slightly let your back toes point forward.
  • Extend your arms out from your sides, and up over your head.
  • Sink your hips and keep your back leg straight.
  • Clasp your fingers together, letting your index finger point to the sky.
  • Breathe deeply for 10 deep breaths.

6.) Eagle Warrior I Pose

  • Maintain the same leg position as Warrior I Pose.
  • Bend your arms in front of you.
  • Take your right arm and move it under your left arm. When you see your right hand let it swirl up your left arm like a snakes. It both hands meet try to clasp them. If not stay where you are.
  • Lean back while lifting your elbows and look up.
  • Breathe deeply for 5-10 deep breaths.
  • Do the best you can with the arm position. Practice does help. You may also raise your arms like number five, Warrior Pose I.

7.) Humble Warrior I Pose

  • Maintain the same leg position as Eagle Warrior I Pose.
  • Place both hands behind your back.
  • Clasp your fingers. Lift your arms up behind you. Look to the sky with a big, slow inhale.
  • With a big, slow exhale bow forward over your knee while lifting your arms up behind you.
  • Repeat the process 5-10 times, inhaling deeply while stretching back, and exhaling deeply while bowing forward.

8.) Supported Warrior III Pose

  • Maintain the same Humble Warrior I Position.
  • On your last bow, release both hands to your mat.
  • Lift your back left leg directly behind you, maintaining the position of both hips. Even a slight lift will do!
  • Inhale while lifting your leg and exhale while lowering your leg. Repeat this for 5-10 deep and slow inhales and exhales!

  • Next, hold your leg up with the support of your hands on your mat. Breathe deeply for 5-10 long deep inhales and exhales. You can always use a chair for support. Even an inch is a great way to start!

  • As you progress you may be able to lift your hands off the floor and even clasp your palms up behind you! Oh and don’t forget to breathe!
  • Once you have completed this yoga sequence with your right leg forward, it is now time to start from the beginning with your left leg forward!
  • For best results, practice this yoga sequence at least three times a week.

There are many arm and hand positions that you can do in a Warrior III Pose, as well as any yoga position. You will find your favorite ones as you progress in your practice.

Thanks for working out with me. Until next time, may you believe anything is possible with God and fly high in yoga and your own life!

God Bless!

xxoo

Penny

xxoo

Penny

BOOSTING METABOLISM AND CIRCULATION YOGA CHALLENGE (for everyBODY)

Posted on by pennyjoliver

Yoga promotes health and happiness, helps us lose weight, burn calories, boost metabolism, and reduce stress. Twisting yoga positions stimulate our metabolism which helps our brain, heart, and kidneys to function smoothly. Back-bending yoga positions improve our breathing encouraging fat burning capabilities. Inverted positions stimulate our circulatory system while encouraging blood flow and oxygen intake throughout our vital organs and our entire bodies.

Chronically elevated levels of stress can cause weight gain – when we are stressed, our adrenal gland secretes the hormone cortisol. Cortisol is good for us, however too much cortisol flowing through our bodies can mess with our metabolism, causing us to be irritable, depressed, and unable to lose weight. Generally, yoga reduces stress. Studies also show that prayer and meditation help to reduce stress as well. As you practice this yoga challenge try to maintain a meditative state by refusing to let your mind focus on anything negative. Perhaps theses comforting words from our Heavenly Father may help!

Don’t worry about anything; instead pray about everything. Tell God what you need, and thank him for all he has done.

Philippians 4:6

Try to relax by breathing deeply in a seated position. When you feel you are ready, grab a mat, water and let’s get started!

1.) Forward Bend

  • Stand hip width.
  • Extend your arms out to the sides with a big inhale.
  • Press your palms together overhead.
  • Release your palms and slowly lower your arms with a big exhale.
  • Repeat 10 times.

2.) Forward Bending Twist

  • Lower your torso as far as you can, whether on your knee or on the mat.
  • Inhale deeply. Exhale deeply, extending your right hand up – if possible, bend your right knee.
  • Repeat, extending your left arm up while bending your left knee.
  • Alternate each arm and leg for a total of 5-10 repetitions.

3.) Lunge Pose Twist Variation

  • Lower your left knee directly below your hip.
  • Keep your right forward toes directly below your knee.
  • Take your left elbow and place it to the outside of your forward knee.
  • Let your palms meet and press them together.
  • It may be beneficial to inhale before you twist, and exhale as you twist. This creates more room for the twist!
  • If you can, tuck your back toes and lift your right knee off your mat.
  • Breathe deeply up to 10 times then switch legs.

4.) Warrior I with Eagle Arms

  • With your right foot, step to the top of your mat with your toes pointed forward and directly below your knee.
  • The longer you step, the more challenging this pose will be.
  • Both your heels should be on the same line, if possible.
  • Sink your hips and pull your torso up and out of your waist.
  • With both elbows extended and bent in front of you, slide your right arm under your left elbow. Continue to snake that hand around your arm until both palms meet.
  • Lift your Eagle Arms and look up to the heavens.
  • Breathe deeply up to 10 counts and switch legs and arms.

5.) Star Pose Twist

  • Come to the middle of your mat and extend both your legs to the sides.
  • If you find you cannot lower your torso to the mat, stay where you are. Place your hands on your legs and breathe deeply for 3 counts.
  • Lower both hands to your mat. Make sure your hands are directly below your shoulders. Inhale deeply. Extend your left arm up with a deep exhale.
  • Repeat inhaling deeply with both hands on your mat and exhaling deeply as you extend each arm up for a total of 10 times with each arm.

6.) Seated Spinal Twist

  • Sit with both legs extended in front of you.
  • Lift your left leg, taking a moment to stretch it.
  • When ready, inhale deeply and exhale deeply while extending your left foot over your right thigh.
  • Your exhales give you more space to twist, so try to remember to exhale as you practice each twist.
  • Sit up tall and hug your knee to your chest and breathe deeply for 10 counts.
  • Repeat on the other side by extending your right leg over your left thigh.

7.) Bridge Lifts

  • With your feet hip width below your knees, inhale deeply while lifting your hips up.
  • Exhale deeply as you slowly release your hips to your mat.
  • Repeat this 10-20 times.

8.) Camel Pose

  • You may want to roll up a towel and place it under your knees for comfort and protection.
  • You may keep your toes tucked for an easier version, or let your toes lie on your mat.
  • With your legs hip width and hands on your hips, inhale deeply and gently stretch back.
  • If you feel comfortable, release a hand to your foot. Then alternate reaching each hand back.
  • If you continue to feel comfortable, reach both hands back at the same time with a normal breath.
  • Stay in the pose for 5 to 10 counts.

9.) Seated Forward Bend

  • With legs stretched out in front of you, inhale deeply with arms extended out to the sides, then overhead.
  • Exhale deeply, releasing your arms while gently folding forward over your legs.
  • Repeat 10 times. Then stay folded over your legs with deep breathing for 10 counts.

10.) Low Lunge Twist and Stretch

  • Come up to your knees.
  • Extend your left foot forward, with your knee directly over your foot.
  • Let your hips sink forward.
  • Inhale deeply, then exhale deeply, gently twisting over your forward left thigh.
  • Hold the twist with 5-10 deep breaths, then release.
  • Clasp your hands behind your back. Gently lift them up and hold them there with 5-10 deep breaths.
  • Looking up will help your back arch. You may  place your hands on the back of your hips as well.
  • Repeat both positions with your right leg forward.

Lay down for a few minutes and let all that work you did for your body work for you now!

Try to complete this yoga sequence a few times a week for best results and thanks for joining me!

May peace always be with you!

til next time

Love, Penny

 

GRATITUDE YOGA CHALLENGE

Posted on by pennyjoliver

Want to start or end your day in a positive way?  Scientists and researchers agree that gratitude is the best attitude and one of the simplest ways to improve our state of health!

Researchers have amassed evidence that thankfulness provides a wide range of mental and physical health benefits. This attitude improves our sleep, deepens relaxation, builds better relationships, reduces pain, and decreases depression, anxiety and stress. Since the practice of yoga provides a mind-body perspective, thankfulness starts us off on the right foot!

In the Bible, there’s a great emphasis on feeling and expressing joy. The surest way to have heavenly joy is to pray and be thankful in all circumstances, as 1 Thessalonians 5:16 says. Again, in Philippians 4:6, God tells us not to be anxious about anything, but in every situation pray with thanksgiving and present your requests to God.

For the purposes of this yoga sequence, let’s thank God for this day while we practice yoga!

This is the day that the Lord has made let us rejoice and be glad in it!

Psalm 118:24

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

1.) Standing Side Stretch

  • Start with your feet hip-width apart, and stand tall.
  • With a deep inhale, extend your arms out to the sides and slowly lift them up.
  • Pause with your arms overhead and look to the skies.
  • Exhale deeply, lowering your right arm and stretching to your right side.
  • Repeat the above, stretching over each side 10 times.
  • Inhale as your stretch up and exhale as you stretch to each side.
  • Bend your knees slightly if you need more stability.

2.) Star Pose Stretch and Twist

  • Extend both your feet out to your sides.
  • The wider you place your legs, the more difficult the position will be.
  • Stay here with your hands on your hips while breathing deeply.
  • Lower both hands to your mat if you can! Extend your left arm and look up with a deep breath.
  • Then, with a deep exhale, lower your arm to the mat.
  • Repeat the above, with each arm extending up and looking up for 5-10 times on each arm.

3.) Extended Leg Squat Stretch

  • Bend your left leg while extending your right leg to the side.
  • Place a hand in front of you for balance.
  • Inhale deeply, lift your left arm, and exhale, stretching over your right leg.
  • Breathe deeply through the stretch for 5-10 deep inhales and exhales.
  • Repeat the above, stretching over your left leg with deep breathing.

4.) Triangle Pose

  • Pivot your right heel while pointing your toes to the right side.
  • Try to keep your legs straight.
  • Both of your heels should be on the same line. Move them apart if you need stability!
  • Pull your stomach in and stretch over your right leg to the side. Aim for keeping both hip bones facing forward.
  • Gently slide your right forward, with your hand down your right leg. Stretch your other arm up.
  • You may find your hand only makes it to your knee or thigh. This is no problem; simply do the pose from there!
  • Hold this pose for 5-10 deep breaths.
  • Repeat the above with deep breathing with your left leg forward instead.

5.) Warrior II Pose

  • With your feet hip width, step and bend your right foot out to the right side.
  • Keep both your heels on the same line if possible.
  • Do not let your bent knee go beyond your toes.
  • Extend both legs out wider for a deeper stretch or in closer for better stability.
  • Let both hip bones face forward.
  • Pull up and out of your waist.
  • Place both palms pressed together in front of your heart with a deep inhale, counting to 3.
  • With a deep exhale counting to 6, stretch both arms out to the sides with your fingers pointing up.
  • Repeat the above 5-10 more times.
  • Repeat the entire process with your left leg forward.

6.) Extended Side Angle Pose

  • With your feet hip width, bend and step your right foot out to the right side.
  • Both heels should on the same line, and your knee should not extend over your toes.
  • Lean and stretch over your forward right leg, resting your elbow on your thigh.
  • Hold this pose for 5-10 deep breaths.
  • Repeat the above with your left leg forward.

7.) Half Moon Pose

  • Stand hip width, with your spread toes wide.
  • Place a sturdy chair or wall beside you.
  • Slowly lift your right leg by leaning over.
  • Keep leaning until you find the floor, or use the chair/wall for support.
  • Keep your back leg up, even if it only comes off the ground a few inches. Practice makes perfect and develops strength over time!
  • Breathe deeply for 5-10 counts.
  • Repeat the above while standing on your right leg.

Always remember that yoga is about you. Where ever you find yourself in each pose is the perfect starting place for you!

8.) Half Moon Stretch (if you want a challenge)

  • While in Half Moon Pose, grab that back foot and then go for it!
  • Don’t forget to breathe!

9.) Warrior I

  • With feet hip width, step out forward with your right foot while keeping both hips forward.
  • The longer the step, the deeper the stretch, and the more difficult the position!
  • Do not let your knee go beyond your toes.
  • Swoop your arms up, lift your chin, and arch your back.
  • Interlock your fingers (or don’t, your choice).
  • Breathe deeply for 5- 10 deep breaths.
  • Switch legs and repeat the process.

Ahhh! Don’t you feel great?! Yoga with an attitude of gratitude is a vitamin for the soul!

I pray all your days are filled with joy!

xxoo

LUNGE POSE MINI CHALLENGE (quick stress reliever from sitting at a desk)

Posted on by pennyjoliver

Hi Friends!

Today we will be practicing “Lunge Pose.”

Lunge Pose helps us counteract the effects of what I call “Modern Day Sitting Syndrome”!

The beauty of each yoga pose is that if you find that a pose is too challenging for you there is always an easier way to practice it. Lunge Pose is no exception. If you find it is too challenging for you, simply lower your back knee to the ground. For more support stretch your legs wider than hip distance. Try it out. Do what works for you.Yoga is about being good to yourself. This may be your first decision to be good to yourself. As you progress in your practice you may find that what you discover on your mat may spill over into your daily life. Making a decision that’s best for you while doing yoga is the first step in making your yoga practice your own.

Lunge Pose Tips:

1.) Stand hip width, bending both knees and stepping your right foot forward.

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

3.) Bending forward; use your hands for support.

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

5.) Inhale deeply all Try to let go of all thoughts, past and present Breathe deeply for 5-10 counts.

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

Sitting at a desk all day stresses our spine, hips, and back. Our chest caves in, our shoulders round forward and soon our breathing is affected too. Taking just five minutes for a few Lunge Poses with deep breathing energizes our bodies while also giving them a chance to rest and relax. Deep breathing activates our parasympathetic nervous system, which slows our heart rate and helps us relax, while lunges builds strong muscles in our legs, back, and spine.

As you work on your Lunge Pose, let it remind you to stop taking up time from your life by looking in the rear view mirror of your past life. Instead, live in the present moment, fully alive, fully aware and ready to move forward. As you go forward may you realize along the way how very much that God loves you!

May you love and be loved and may peace be with you!

see you next month!

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!

YOGA CHALLENGE FOR GOING FORWARD

Posted on by pennyjoliver

The theme of this yoga challenge is, moving forward!

Give yourself permission to let go of whatever does not serve you. Dedicate this precious time to free yourself from whatever is weighing you down and holding you back. Remember that God made you. He knows all about you, even the secret things you try to hide from everyone else. Every tear you have cried is placed in a bottle by Him. He thinks about you more than every grain of sand in all the world. He loves you more than anything or anybody in the entire world. In His greatest act of love for you, He left His throne in Heaven, became a human being, and sacrificed His life for your sins, so you could be forgiven and live with Him throughout all eternity. We cannot even imagine how much God loves and cares for us. But He does not ask us to. He simply says to come to Him, so he can help us. He came because He loves you!

Allow true love to envelope you in each of these yoga poses. This mini-yoga class was created with forward moving yoga poses to remind you of that love. It is a symbol of our willingness to let go of the past and move forward into the wonderful futures that God has in store for each one of us!

Get stronger physically and keep moving forward in your life with reflection upon His amazing words to you…

The righteous keep moving forward…

Job 17:9

You are a new creation…

2 Corinthians 5:17

Let go of what’s behind you so you can grab hold of what’s before you…

Philippians 3:14

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

 

1.) Forward Bend Variation

  • Take a huge breath with your hands at your hips or fingers interlocked behind your back. Let your chest lift and expand, awakening each cell with fresh oxygen. Add intensity by lifting your arms up behind you.
  • When you feel the need to exhale, simply release your breath while bending forward, leading with your chin. Let your arms stretch as far over as you can.
  • Repeat the stretch up, with a big inhale, and a forward bending stretch, forward and down, 5-10 more times.

2.) Forward Bend Twist

  • You should be loose from your Forward Bend, so on your last one stay bent over.
  • Release your left hand to the floor while twisting up with your right arm.
  • Bend your right leg.
  • Repeat bending your left leg with your left arm lifted.

3.) Warrior I Variation

  • Step forward with your right leg into Warrior I Pose.
  • Your Hips should be facing forward, over your front leg.
  • Try to pull up and out of your waist by pulling your belly in .
  • Breathe deeply, sweeping your arms up to Heaven. Or, press your palms together while gazing up toward Heaven.
  • Repeat the breathing in this position up to 10 times.
  • Step in a little closer for better balance and step your right leg out farther for more intensity.
  • Lift your heel if you can and really build your leg muscles!

4.) Lunge Twist

  • Lower your torso over your forward leg.
  • Place a hand on your mat on each side of your leg.
  • Hold for a few deep breaths.
  • When ready, place your left elbow over your right leg (knee, but preferably your thigh).
  • Press your palms together.
  • A deep inhale will allow you to stretch deeper over your leg.
  • Breathe deeply for 5 counts.

5.) Lunge Twist Variation

  • Lower your left arm to the mat.
  • Stretch your right arm up and gaze upward.
  • Breath deeply for 5 counts.
  • Switch hands.
  • Breathe deeply for 5 more counts.
  • Lower you back knee for more support.
  • Repeat positions 3-5 with your right leg forward.

6.) Fierce Pose

  • With legs together, sit back as if you were going to sit on a chair.
  • Stretch your arms up. Hold this position while breathing deeply up to 10 times.
  • Don’t let your knees extend beyond your toes.
  • To make it easier, don’t sit back too far and place your hands on your hips.

7.) Warrior III

  • Step out with your right leg.
  • You may bend that knee, but a straight leg is optimal.
  • Lift your back leg while keeping your hips facing forward.
  • Raise your arms, look forward, and breathe deeply for up to 10 counts.

8.) Low Lunge With A Prayer

  • Gently lower your back leg, with your knee touching your mat.
  • Sink forward, allowing for a deeper stretch.
  • Place your hands on your mat, hips, thigh, or in prayer position.
  • Breathe deeply for up to 10 counts.
  • Bring your back knee in for more support.
  • Say a prayer!
  • Repeat poses 7+8 with your left leg forward.

May love protect you and bless you as you move forward!

Halleluyah!

YOGA FOR YOUR HEART CHALLENGE (For everyone with modifications)

Posted on by pennyjoliver

This heart opening yoga class is for everyBODY! A less challenging explanation is always included with instructions. Remember that where you find yourself in each position is YOUR perfect place to start!

These exercises below will open our heart area, energize our entire bodies, expand our chest, increase our lung capacity, improve circulation, build strength, work every muscle and de-stress us- all in about 30 minutes! Breathing deeply with continuous movement will activate a relaxed state, resulting in lower blood pressure and increased blood flow to the rest of our body. Meditation may improve cellular metabolism, which can yield major benefits such as blocking degenerative genetic disorders and lengthening the life of DNA cells, according to a Harvard University study.

A heart at peace gives life to the body. Proverbs 14:30

 Although we all have problems and daily struggles God says that if we meditate on Him, our hearts can be soaked in peace and serenity even in the midst of all we face. It is only through Christ that we can have this comforting peace with God. (Romans 5:1)  But it’s not just any peace, it’s Heavenly peace! (Colossians 3:15.)   

…And the peace of God that surpasses all understanding will guard your hearts and minds in Christ Jesus. Philippians 4:7

When you are focused and ready to begin, grab your mat, water and let’s get started!

 

1.) Chair Pose/Forward Bend

  • Stand up tall with your legs and feet together
  • Inhale, sitting back into an imaginary chair. Your knees should not extend beyond your toes.
  • Exhale, straighten your legs and bend forward.
  • Rise up to a standing position.
  • Repeat this process 10 times.
  • This exercise will awaken your body, warm up your legs, and improve your circulation!

2.) Chair Pose Twist into Lunge Twist

  • Press your palms together in Chair Pose
  • With a big inhal,e twist to your right.
  • Try to place your lower elbow beyond your right leg.
  • Hold the position for 3 deep breaths.
  • From your Chair Pose Twist position, step your left leg back into Lunge position
  • Breathe deeply, up to 10 counts.
  • Come out of the twist if it is too difficult.
  • Step your back leg in for better balance.
  • Big breaths before you twist allow more room for a deeper twist!
  • Twist are amazing for your entire mid section, inside and outside!

3.) Warrior I Pose

  • Position your back leg’s heel on your mat.
  • Do not extend your knee over ankle on your forward leg.
  • Meet your palms together over your head. Your pointer fingers can be extended up.
  • Arch back and breathe deeply for 5-10 counts.
  • Warrior I Pose is a great picture taking pose!

4.) Bowing Warrior

  • Clasp your hands behind your back while lifting them up.
  • Arch back and sink deep into the pose.
  • Bend or bow forward with your ear close to your calf.
  • Keep your arms up behind you as high as possible.
  • Repeat this 5 times, back and then forward.
  • Now bow forward, hold the bow and breathe deeply for 5-10 counts.

5.) Chair Pose

  • Return to Chair Pose
  • Repeat the Chair Pose Twist to your left side this time.
  • Step back into Lunge Twist with your right leg.
  • Complete Warrior I and Bowing Warrior with your left leg forward.

6.) Down Dog To Upward Dog

  • From a Lunge position, lower both your hands to each side of your forward foot.
  • Check that your palms are directly below your shoulders.
  • Step your forward leg back into Downward Dog.
  • Breathe deeply for 5 counts.
  • Lower your sitting bones into Upward Dog.
  • Arch your head back.
  • Breathe deeply for 5 counts.
  • Repeat the process 3 more times.
  • You may also do this on your hands and knees to build up strength.
  • You may also bend your elbows and arch your head back for a less intense version of Upward Dog!

7.) Half Bow Pose to Full Bow Pose

  • Clasp your hands behind your back.
  • Lift them up, arching your head back.
  • Breathe deeply for 5-10 counts.
  • Try grasping your feet and arch back into Full Bow Pose.
  • Breathe deeply for 5-10 counts.
  • Are you feeling your chest and heart area opening up yet?

8.) One Legged Forward Bend

  • Sit with your legs extended in front of you.
  • Bend your right leg, bringing it to your inner thigh or knee.
  • Inhale, stretching your arms overhead.
  • Exhale, folding over your leg. Hold this for 3 deep breaths.
  • Repeat this 5-10 times, then switch legs.
  • It’s always a good thing to bend forward after bending backwards!

9.) Half Camel To Full Camel Pose

  • Start with your knees bent.
  • With your hands on your waist and arching your back, breathe deeply for 3 counts.
  • Slowly lower your right arm to your foot. Breathe deeply for 3 counts.
  • Slowly lower the other arm to your other foot. Breathe deeply for 5-10 counts.
  • Never exceed the pose beyond a slight stretch. Go slow and build strength. When your body is ready, it will ease into this pose.

10.) Leg Overhead/Inner Thigh Stretch

  • Lie back and raise your legs. Relax your head, neck, shoulders and arms. Breathe deeply for 5-10 counts.
  • Inhale deeply. With a big exhale, lower your legs to the sides. Point your toes.
  • With a big inhale, slowly pull your legs up from the sides. Lead the pull up with your heels.
  • Repeat this 10-20 times, breathing deeply each time.
  • A terrific exercise for your inner thighs, abs, core, legs and hips!

11.) Bridge Pose

  • Lie down with knees bent.
  • Clasp your palms together.
  • Lift your sitting bones up with a deep inhale.
  • Lower your sitting bones with a big exhale.
  • You should try to keep your feet directly below your knees. I am always going for the deeper stretch and moved them in. You can too! Most importantly, listen to your body; it will tell you when it is ready!

12.) Wheel Pose

  • Lie down with your knees directly over your feet and hands at your ears. Your wrists are facing out.
  • Now see if you can start pushing up evenly with your arms and legs.
  • Let the push up come from your palms and feet.
  • Push them into your mat as you lift your torso.
  • You may only be able to raise your body a few inches at first.
  • This pose really takes time. Your whole back side is engaged as well as your upper body. You may need to build up back side strength. I did for a long time. If you consistently practice, your body may surprise you! Mine sure did here!

13.) Body Hug

  • You did great!
  • It’s body hugging time!

14.) Child’s Pose

  • Sit on your knees and fold forward.
  • Let your body relax into Child’s Pose.
  • Child’s Pose is a great pose to end a class, as it releases all muscle tension and stretches the neck, shoulders, and upper back.
  • Stay here and breathe deeply as long as you like!

yoga on!

PEACE AND FLEXIBILITY YOGA STRETCHING CHALLENGE ( A calm peaceful yoga class of deep stretching for flexibility)

Posted on by pennyjoliver

The benefits of stretching our wonderfully made bodies can be pretty incredible. Muscles loosen, blood flows, circulation improves, and our range of motion gets better. Joints, ligaments and tendons become well lubricated, while chronic pain and arthritis can actually improve over time. Stretching offers a sense of well being too. Stretching deeply and breathing deeply while you stretch helps your body release pent up stress and tension. Less stress is more peace. Peace is more calm.

Yoga is definitely a great de-stresser. But for true heart and soul peace… God tells us that it is possible to have a peace that surpasses human understanding! (Philippians 4:7) And, if we keep our minds on Him, He says He will give us “perfect peace.”(Isaiah 26:3) Even in a raging storm we can still have peace. (Psalm 107:29) Belief in what God is saying to us enables us to have what He is saying. May peace be with you, as you stretch and flex!

The ten yoga stretches below, target big muscle groups for a deep release. Simply start your stretch at the place that is right for you and take it from there. Complete this yoga workout on a regular basis and your flexibility will greatly improve. Remember that detailed instruction is always provided for every Halleluyah yoga workout, whether you are a beginner or seasoned yogi master!

1.) Cross Legged Stretch 

Sit cross legged. Then inhale deeply, stretch your arms up, and press your palms together in a prayer pose. Slowly release your arms with a deep exhale, lowering them to your mat. Repeat 10 times. If you like, on your inhales breathe in God’s peace. On your exhales, release your care worries fears and doubts to God. Don’t rush; just breathe.

2.) Side Stretch

With a big inhale, stretch your arms up once again. This time, with a deep exhale, stretch your arm to the side. Try to let your elbow drop to your mat. Stay stretching and breathing for 5-10 deep breaths.

Continue stretching to the side and extend your leg to the side. Bending your extended leg is perfectly fine. Do what is best for you! Continue stretching to the side for another 10 deep breaths.

Come back to a cross legged position. Then repeat the process on your other side.


3.) Butterfly Stretch

Press the bottom of each foot together. Pull your feet as close to your body as possible. Stretch and breathe for a few counts. If the stretch is too intense, simply move your feet forward until it feels good.

Now inhale deeply, arch your back, lift your chest, and stretch your neck and head.

Now exhale deeply, round your shoulders and back forward while stretching over your feet. Try stretching your head to your feet. Repeat the process at least 10 times with deep breathing.

 

 

 

4.) Wide Legged Stretch

Extend your legs to each side. Lower your torso. If possible, stretch your arms out to the sides. Breath deeply and linger in this position, which will allow you to stretch deeper. You can always keep your knees bent and and legs out to the front more than the sides if you cannot extend your legs out all the way

Try walking your hands out or lean on your elbows. 1-3 minutes in this position will seriously improve your flexibility and bring a sweet calmness to your body. You may even realize after a few minutes in this position that you can stretch a little deeper!

After you linger, stretch to each side. Try to get your face to your knee and your hands behind the bottom of each foot. Now linger here with deep breaths and then switch sides. Continue switching sides and breathe for 10-20 stretches each side.

When you are finished, release your legs and shake them out.


 

5.) Seated Forward Fold

Sit with your legs extended forward, with palms together and index fingers sticking straight up. Inhale deeply, stretching over your extended legs. Try to lead with your chin. Exhale, grasping your feet if you can. Bend your legs if you can’t hold them straight. Repeat the process at least 10 times. After this, fold forward one more time and stay there for a few deep breaths.

6.) Body Hug

Lie back, pulling your knees to your chest. Wrap your arms around your legs and give your entire body a big hug.

You can release your body hug and stretch out on the floor with a deep inhale. Then exhale and pull your body in again, giving it a big hug! Repeat a few more times. Lift your head if you can. Roll around in this ball if it feels good, massaging your spine and back.

If you cannot hug your knees in, bend them into your chest as far as you can.

7.) Bridge Lifts

Lie flat and bend your knees. Pull them toward your back if you can. Grasp your ankles. Inhale deeply while lifting your sitting bones as high as possible. Even one inch is a great starting place! Exhale deeply and slowly lower your sitting bones. Repeat this 10-15 times. Go slow.

When you are finished, try one more time to lift your sitting bones up. Stay here for 10 deep breaths if possible.

8.) Happy Baby Pose

Lie flat and raise your feet. Try to grasp each one or grab your ankle or calf. Then pull them down from your heels as far as possible. Breathe deeply for 10 counts. Now have some fun by rolling around while holding your feet. It will also massage your spine and back.

 

9.) Reclining Split Stretches

Hug your knee into your chest as best you can. Breathe deeply for a few counts.

Grasp your leg where you can and pull your knee down.

If you can, pull your foot down. Lift your head to meet your knee. Breathe deeply for a few counts.

Do the whole process with your other leg.

Remember that your current ability to stretch is perfect for you. Just keep practicing, and with consistent stretching you will see your flexibility increase!

10.) Reclining Spinal Twist

Lie back and bend your knees. With a big inhale, let your knees fall to the side. Keep your shoulders on your mat with arms extended to the sides. Breathe deeply here about 5-10 times. Come back to the middle with knees up. Repeat on your other side.

I hope you enjoyed this stretch!

Peace be with you always!

YOGA STRETCHES FOR BETTER GOLF SHOTS YOGA CHALLENGE (8 Yoga stretches with your irons to de-stress before you shoot)

Posted on by pennyjoliver

Up your driving tee shot with these eight simple stretches, targeting your shoulders, arms, sides, hips, waist, abs, core and more! Breathe deeply as you stretch into each one.  It will relax your muscles and allow for a deeper stretch. Breathing deep and steady will also relax your mind, allowing clarity and focus as you warm up for that perfect first shot!

All of these stretches require your driver to accompany you! Remember to take each one slow and always remember to breathe! I know from experience that golf can be quite a mind game. Focusing all your attention on your breathing and these stretches instead of allowing yourself to tense up before that first shot can really do wonders to up your game! 

1.) Driver Stretches

Take your driver and lay it on your shoulders behind your head. Relax your forearms upon it. Feel your shoulders and arms open up. Give yourself a few deep breaths in this position. It will relax your upper body and allow you to stretch even deeper.

2.) Driver Side Stretches

Let your driver slide down your left shoulder and arms. Follow the driver and stretch to your side. Hold the position  while breathing deeply again. Look up for a deeper stretch. Repeat the stretch on your right side. Do this on each side 4-5 times and don’t forget to breathe!

3.) Driver Twists

Hold onto your driver where it is a comfortable stretch for you. Your legs can be hip width apart or stretched a little farther to the sides, depending upon what feels good for you. Gently twist to the right, then gently twist to your left. Repeat the twist 5-10 times on each side.

4.) Driving Stretch and Lift

Take your driver and inhale deeply, stretching it over your head. Slowly lower it while exhaling. Lower and lift in the same manner up to 10 times.

5.) Driving Side Stretch

Take your driver, inhale deeply, and lift it up again. Exhale deeply as you stretch over your hips to the side. Repeat this by inhaling in the middle with the driver up over your head; then, exhale deeply as you stretch over to each side for a total of 5-10 times.

6.) Driving Forward Stretch

Stretch and lift your driver up once again while slowly inhaling. Slowly exhaling, gently bend forward. Lean only as far as you feel comfortable.You may bend your knees for added support and balance. Hold this position for a few breaths and lift back up to the starting position. Repeat for a few more stretches. Leading the stretch with your chin will increase the intensity of the entire exercise!

7.) Triangle Driving Stretch

Widen your stance about two and a half feet apart. Point your toes to the right side with your right foot. Slightly point your left foot in. Keep both heels on the same line. Lay your driver down for support. Hold it while leaning up and over to the side. Your face should be able to look forward. Slowly lower your hands until you feel a nice stretch. Hold this position with a few deep breath to relax and allow for a deeper stretch.

8.) Driving Warrior Stretch 

From the same leg and foot positioning as the Driving Triangle Stretch, simply bend your forward knee. Step in for a less intense stretch. Then, take hold of your driver and slowly lift it up and over your back. Go slow and be gentle as you raise it over your head. If you find it a challenge at first, simply position your driver without raising it at first to gain familiarity with the stretch.

Look up and bend your forward leg a little more for a more intense stretch. Come out of the stretch and get back in it a few more times. Try to remember to breathe; it will help you release your muscles so you can stretch farther!

REVIVE TIRED LEGS HIPS AND FEET YOGA CHALLENGE

Posted on by pennyjoliver

Our lower half holds us up all day. Every now and then, shouldn’t we show it some love? Ta- dah! Below, a healthy dose of yoga goodness to the rescue!

Research published in the journal “Evidence Based Complimentary and Alternative Medicine” has found that regular yoga poses and stretches can help ease restless legs, help you sleep better, feel less stressed and even lower blood pressure.

Think about it: God is never exhausted. Instead, He offers us His strength and His rest!

The Lord will not grow weary, and His understanding no one can fathom. He gives strength to the weary and increases the power of the weak.

Isaiah 40:28-29

Breathing deeply and lingering in each stretch will allow for a deeper stretch and release. Let our inhales lift and refresh our tired cells with new energy. Let our exhales release tension and built up stress. With a tireless God to help us, we can’t help but revive and come alive!

1.) Star Stretch Twist

Spread your feet apart to where you feel comfortable. With a big inhale, lift your arms over your head, interlocking your fingers at the top.

Exhale, slowly extending forward while stretching your arms out.

Try to touch your mat, but if you can’t, hold your knees or your hips with one hand while stretching the other arm up.

Alternate arms for 10 times each and remember to go slow and breathe

2.) Intense Stretch Pose

From Star Pose, turn your left toes in while extending your right toes to face the right side.

Please keep your hips squared to the side as you extend over your forward leg.

Go slow, be gentle and breathe.

Hold for 5-10 deep breaths to feel the stretch and the release.

3.) Lunge Pose With Twist

Bend your right leg into a Lunge Pose. Hold for 10 deep breaths.

Lift your right arm up and twist. Hold for 10 deep breaths again, then come back to Lunge Pose.

Lift your left arm up. Hold for 10 deep breaths again.

Do not repeat on your other leg yet. Move on to the next exercise.

A less challenging way to do this exercise would be to bend your back leg.

4.) Deep Lunge Pose with Simple Twist

From Lunge Pos,e simply bend your back leg to your mat. Stretch your arms up and arch back for 5-10 deep breaths.

Place your left elbow over your forward right leg. Place your right arm behind you. Hold this for 5-10 deep breaths.

Do not repeat on your other leg. Move on to the next exercise.

5.) Lizard Pose

From Lunge Pose, with your right leg forward, place your hands on the inside of your right leg.

If that feels comfortable, bend both elbows and slide your right foot forward while release your knee to the side.

You can always lower your back knee to your mat and keep your arms straight if this is too difficult.

6.) Forward Bending Twist

Stand tall. Extend up and over your legs.

Place your hands on your mat. Place your hands on your hips, thighs, knees, or ankles to make it easier.

Inhale in the middle and exhale as you lift each arm. Repeat this 5-10 times with each arm.

7.) Tip Toe Squat into Side Stretch

Lift your heels, bending your knees out to the sides.

Place your hands on your mat in front of you or place them into Prayer position.

Hold this for 5-10 deep breaths.

Extend your right foot to the side. Place your hands on the mat in front of you for support.

Lift your left arm and stretch over to the right side. Hold this for 5-10 deep breaths.

Repeat with your extended left leg.

You can alternate stretching over your right, then left, extended legs for 5-10 deep breaths, inhaling in the center and exhaling out to the sides.

8.) Star Pose Forward Bending Twist

Widen your legs sideways to a place that is comfortable for you.

Inhale, stretching your arms up over your head.

Exhale, extending over each leg with opposite hands to their opposite ankles. Extend the same arm up to twist.

Come into the center with a deep inhale.

Repeat this 10 times on each side.

9.) Seated Leg Stretch

Sit with bent knees in front of you.

Hold your right leg, gently lifting it up.

Massage the back of your leg if you like.

Point and flex your ankle. Linger and stretch.

Bring your leg to your torso.

Hold for 10 deep breaths.

Repeat the process with your left leg.

10.) Cross-legged Side Stretch

Sit cross-legged.

With a huge inhalem stretch your arms up from your sides.

Look up. Arch back and hold for a moment.

Exhale, releasing the hold and stretch up and over to your left side.

Repeat on your left side. Come to middle and stretch to each side for 10 deep breaths on each side.

 

 

I’m feeling better now. I sure hope you are too! Let me know how it goes…

Thanks for joining me and we’ll see you soon…

stay strong and yoga on!

xxoo

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