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LET GO IN TRIANGLE POSE

Posted on by pennyjoliver

The beautiful and elegant Triangle Pose, captivating us with it’s clean lines and raw simplicity. Yet moving into this posture we find that simple can be hard and clean can be messy. Mainly because the stress and tension of living in this fast paced modern day world, expresses itself through our rigid and tensed up bodies. Is it any wonder that more than  75% of all doctor office visits are stress related ailments and complaints and that chronic stress is linked to the six leading causes of death? Fortunately, yoga provides a moment for our body to speak, revealing tensions we are holding through our muscles. If our minds are willing we can then release those tensions and let it go. On good days we bring that mindset to our mats. Other days we forget. Sometimes all we do is struggle. But we know when yoga is working when some days we let things go in our daily lives!

Of course letting go and letting God take the reins of our lives is the ultimate stress reliever. It’s hard to give up control though. And scarey. Too many “what ifs” pop up in our heads. But the Creator of everything who calls Himself our Father must know what is best for us.

He tells us in Isaiah 26:3 that…  He will keep us in perfect peace when we remain focused on Him.

Do something good for you. Sit quietly and close your eyes. Know that you are here in this present moment with no worries. Just breathe. When you are ready do a Triangle Pose, directions below!

 

Directions

Extend your arms out to your sides. Stretch your legs out to the sides with each foot directly under each hand. Turn your right foot slightly in and move your left foot toes to face the right side.

Inhale deeply from the bottom of your stomach pulling your torso upward. Exhale deeply extending your torso out and over your forward left leg.

Place your left hand on your mat next to your foot on either side. You may also place it on your thigh, knee or ankle for a less challenging approach or on a chair.

Stretch your right arm up. Try to look up at your hand. You may feel your chest, shoulders and collar bone open up. Breath deeply for 10 seconds to 1 minute. Try to maintain this position thinking only of your inhales and exhales. You may then feel your body stretching deeper as tension and stress release.

Repeat on your right side.

You may also bend your forward knee slightly if it feels too tight. Or step your back leg in a little. Use a chair, table or a counter for added balance and support.

peace and love

penny

 

 

YOGA FOR VITALITY CHALLENGE ( Yoga with a twist for everyBODY)

Posted on by pennyjoliver

This yoga segment is designed for most fitness levels.  Enhance your twisting with a couple verses of Scripture provided below and twist for your mind, body, and soul!

Get Twisted and improve the health of your internal organs and build your core. According to Livestrong, twists encourage the flow of oxygenated blood while eliminating toxins and metabolic wastes from your body. They also aid in bloating or digestive problems. Your shoulders, chest, back and spine have a chance to relax in twists and you will increase flexibility in your spine and waist muscles.

At first glance, twists appear chaotic. Any normal person knows a body should not be bending and twisting like that. That’s the beauty of a twist: a body gone wild! Don’t be fooled; to move into a twist from a standing position requires so much more. Your feet need to settle into the earth and your legs must draw strength from the stability of the feet. Your entire core or inner body  needs to lengthen. You must inhale from the bottom of your body to the top of your head, drawing a long deep breath by pulling up and out of your waist, chest, hips, spine. And when it is impossible to hold any more breath inside you, then you twist with a long exhalation. The breathing helps you twist better.

What I love about twists is that your insides get revitalized. As you stand firm with a solid foundation, you appear all tensed up and out of control but your core keeps you strong. Sometimes in our lives we get all twisted up too but God tells us to chill. Sometimes the knots are so twisted up we can easily forget that the God that breathed the stars into existence and turned water into wine can help us. Seriously, all we need to do is believe. Seems too easy, but God promised He would help us. In this yoga segment get twisted but let Him untwists all the  knots inside that are binding you now.

…”cast your worries on Him, because He cares for you. 1 peter 5:7

…Let your roots grow down into Him. Let your lives be built on Him. Colossians 2:7

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1.) Chair Pose into Chair Pose Twist

Start by placing your feet together. Bend your knees and slightly bend back as if you were going to sit on a chair. Raise your arms up, then inhale and exhale 3-5 times long and deeply. You may stand up for a moment or continue in a chair pose for the twist.

In chair pose position, on your last inhale and exhale bring your palms together in prayer pose. Firmly press them together. Inhale deeply, lifting your entire upper body. Exhale deeply as you twist. Let your left elbow twist to the outside of your right leg. Hold the pose as long as you like or repeat on your other side.

Make it a flowing sequence of movement by always standing up before you bend into chair pose. Bend into chair pose with arms up and then into prayer pose. Stand up again and bend into chair pose before you twist to each side. Repeat the sequence once or maybe 3 times each side.

You may also widen your feet for better balance in chair pose and do not bend back too far. Always stand between each movement so your legs don’t get tired and slightly twist to each side.

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2.) Chair Pose One Arm Stretch and Twist

From chair pose, twist to the right side, and simply lower your left arm down while extending your right arm upward. Hold the twisted stretch, then inhale and exhale long and deeply. Breathe into any tensions that may arise.

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3.) Low Lunge Back Knee Bend into Reverse Twist

Step your left foot forward into a lunge pose. Sink your hips, placing your back knee on the ground. Inhale and exhale long and deeply for a minute, invigorating your body and mind while resting your attention on God.

For the twist, bend your right back leg and let your torso follow. Place your right hand directly below your right shoulder. Let your left arm twist your body as you look up. Inhale and exhale long and deeply for 3-10 counts if you like, or what ever feels good for you.

Make you lunge higher or simply stay on a bended back right knee if you find it too challenging. If your right hand does not make it to the floor, stay up. Do the twist by placing your right arm just outside your left thigh. Inhale and exhale long and deeply as long as you feel comfortable.

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4.) Bended Knee Reverse Twist and Stretch

Step your right foot forward, bending your back left knee. Inhale long and deeply, lifting your entire upper body. Then as you exhale twist, placing your left hand on your right thigh. Raise your right arm for a deeper twist. Repeat on your other side for 3-10 long and deep twisted inhales and exhales, or as many as you like.

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5.) Warrior II Pose into Side Angle Pose

Step your left foot forward, bending your knee. Keep your left back leg straight if possible. Sink your hips, raising your arms up and out to the sides. Inhale, pulling up and out of your belly, then lifting your chest. Keep your shoulders pressed down with an extended neck. Look out past your arms. Stand firm and let the quietness of your roots be the source of your strength.

Move from Warrior II position into Side Angle pose by lifting your right arm up and extending it up and over. Meanwhile bend your left arm, resting it on your left thigh. Stretch and inhale and exhale long and deeply 3-10 times. Repeat on your other side.

Walk your back leg in and slightly bend your front knee if you find it too challenging. Your hand may also rest anywhere that feels comfortable on your front leg.

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6.) Side Angle Stretch and Twist

Once in a Side Angle position, lower your forward left hand to the floor and extend your right arm up. Inhale and exhale long and deeply 3-10 times.

You may come back to a standing position or come back to a Side Angle. Moving from a Side Angle, simply let your raised right arm fall behind. Then let your left arm slide under your left thigh and meet it. Grasp your fingers and look up. This will open your torso in new ways, stretching and strengthening your entire body. Inhale and exhale as best you can long and deeply.

Bring your right arm to your hip. Look up.

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7.) Star Pose One Arm Stretch and Twist

Stretch your legs out to the sides at a distance comfortable for you. Bend forward, placing your hands on the ground. Inhale long and deeply and exhale long and deeply, extending and twisting your right arm upward. Repeat on the other side for 3-10 inhales and exhales on both sides. Inhale middle, exhale twisting up.

For a less vigorous approach, bend your knees and  lessen the distance between your legs. Bend over slightly. Let your twist come from placing your hands on the outside of each leg. The other arm can be placed on your hip. Inhale in the middle slightly bent and exhale as you twist to each side. Repeat 3-10 times each side.

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8.) Eagle Pose

Stand with your legs and feet together. Raise your left leg, placing it over your right thigh. Try to tuck that leg behind the leg your standing on. If you can twirl it around the leg finishing at the inside of your right foot. Once steady, let your left arm go under your right elbow, twirling it up your arm until your palms meet. Inhale and exhale long and deep 2-4 times. Repeat on your other leg. Left leg twirls left arm goes under and twirls. Right leg twirls, right arm goes under and twirls. Try to keep your body, especially your hips facing forward.

For a less vigorous approach, I would suggest that you do these movements separately. Arms. Then do legs. Play around with each, and see where you end up. One side will feel easier, guaranteed!

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9.) Squat Prayer Pose Into Side Twist

Let your legs be hip width apart then bend your knees. Sink your hips all the way to the ground. Press your palms together for a more intense stretch.

From Squat Pose, raise your left arm up then back extending it to your right hip. Stay here. For a more intense stretch, take your right arm out and over the outside of your right leg. Meet the hands, clasp them and stretch upward for 3-10 long and deep inhales and exhales.

For a less vigorous approach, place a rolled up or folded blanket under each heel. Gently begin moving your arms up and around your legs. Stop at a comfortable stretch for you. Inhale and exhale long and deeply.

Lie on your back for a few breaths to absorb the afterimage of each twist. Do you feel lighter? Does your body feel more buoyant? Do you feel more rooted and grounded, perhaps balanced and clear-headed? Enjoy this delightful state of peace and love.

Get Twisted and Yoga on

HALLELUYAH!