WRIST HAND AND ARM MINI YOGA CHALLENGE

Posted on October 18September 29 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

A MIGHTY WARRIOR!

Posted on October 4April 28 by pennyjoliver

Don’t let the drama and the chaos that life certainly throws at you trip you up, get you down or make you feel smaller. You, my dearly beloved, are a “Mighty Warrior!”

Judges 6:1-18 tells us the story of Gideon, a “Mighty Man of Valor.” But he didn’t start out that way. Gideon was a young man in the land of Israel. During this time God’s people were forced to hide in caves along the hill side because the Midianites were terribly oppressive to them. For seven years they cried out to God but God did not help them. Gideon thought that the Lord had forgotten all about him, his family and the Israelites. But it was actually the the people who turned their backs on God when they chose to worship idols.

One day an Angel of the Lord spoke to Gideon and told him,” The Lord is with you, Mighty Man of Valor!” Gideon was so surprised he thought the Angel had the wrong man. Gideon reminded the Angel that his people were weak and that he was the weakest. Full of doubt and unworthiness to be called a man of valor, Gideon asked the Angel for signs that this was true. Imagine asking an Angel for a sign? But then again, I’m guessing you, like I, would want a sign to know when things are true. We are not unlike Gideon sometimes. Thankfully, God doesn’t depend on our level of faith or our circumstances to get things done on our behalf. God depends on Himself and His own character to accomplish His Will.

And in the Mighty Hands of God, Gideon would soon become a “Mighty Man of Valor.” Of course, not because of who he was but because of who God Is!

Which leads me to believe that God is not into calling the qualified. Instead, He qualifies who He calls. I know God is building my faith and qualifying me at this very moment. How about you?

Know that we can all be Mighty Warriors in every aspect of our lives. We simply must “let go” of what holds us back to become what God knows we can be in His Strength!

MINI ENERGIZING YOGA CHALLENGE

Posted on September 20September 29 by pennyjoliver

Hi friends! I invite you to stretch with me in this energizing mini yoga challenge. Pull up a chair, grab a towel or pillow and you can begin right where you are!

This mini challenge will energize, yet relax you with the heart and lung stretching and strengthening. Breathing deeply through out each exercise supplies your cells with fresh oxygen which transforms into energy. Of course, any yoga position that involves our backs is wise to take it slow and gently. You will find that this yoga challenge starts slow and progresses with you!

Below are simpler yoga exercises to begin with, which then progresses into more challenging positions. Start and see where they each one takes you!

1.) Sitting on Legs

Sit on your legs then close your eyes.
Take a moment to inhale and exhale as deeply as you can up to 10 counts.
Flood your body and every cell with deep energizing life giving breaths.
It’s the perfect opportunity to release your cares, worries, fears and doubts to the One that is willing and can handle them.
Stay in this position as long as you like.

2.) Cat Stretch

Lean forward, arms out in front of you onto both your wrists and knees.
Ensure your shoulders are directly above your palms.
Ensure your hips are directly above your knees.
With a deep breath drop your chin, round your shoulders and pull your navel in as much as you are able.
Onto your Cow Stretch below.

3.) Cow Stretch

From your Cat Stretch, lower your stomach and arch your back by lifting your chin.
Continue stretching your chin up.
Repeat the Cat Stretch with a big inhale then repeat the Cow Stretch with a big exhale.
Continue for 10-20 Cat into Cow Stretches.

4.) Knee to Child Pose Stretch

Come up onto your knees.
Place your hands on your hips or behind your back.
If possible, interlock your fingers behind your back, lift your chin and lift your hands up behind you with a big inhale.
With a big exhale round your shoulders forward and slowly lean forward onto your mat.
Use your hands to help lower your body or place a pillow there for support.
If possible, continue stretching your hands up as high as they will go while your head rests on your pillow or your mat.
Continue this exercise with the deep breaths for 5-10 counts going up and down on your knees.

5.) Half Camel Stretch

Come to your knees.
Ensure your knees are hip width.
Place a chair before you for more support to hold onto.
Curl your toes under for more support.
Place both hands on your chair for support.
If you are able, lift both arms up, leaning back slightly.
Stay which ever position that is comfortable and breath deeply up to 10 counts.
If possible lower a hand back behind you. Place it on your heel if you can.
Now breathe deeply up to 10 counts if you can.
Be gentle with yourself and move slowly while coming out of this stretch.

6.) Full Camel Stretch

Approach this Stretch once you have completed the Half Camel Stretch with no problems or discomfort.
Use the chair in front of you for support to feel if you are ready to lean back onto your heels.
If you feel ready, slowly place one hand and then the other.
If possible, breathe deeply for 3-5 breaths and up to 10 deep breaths if your feeling good stretching back.

7.) Child’s Pose Stretch

Once you come up from your Camel Stretch round forward onto the mat or your pillow.
Rest your hands stretched out in front of you.
Breathe deeply for 10 long counts.

8.) Seated Forward Bending Stretch

Bending forward compliments the Camel arching so it is wise to end this mini challenge this way!
Sit with your legs stretched out in front of you.
Lean forward where you feel a good stretch with no discomfort.
Breathe deeply for 10 counts.

Lay back on your mat absorbing all that healthy yoga goodness you infused into your body!

keep calm and yoga on!

Praise God Do Yoga!

Posted on September 6September 16 by pennyjoliver

What better way to start our day than praising, praying, moving, stretching, breathing and focusing on what is really important. This mini-yoga challenge will do it all and more… including less challenging and more challenging ways to get our yoga praise on!

Perhaps, you don’t know where to start …start in the Psalms!

The Psalms is know as the Book of Praises for the Book records more verses of praise than any other book of the Bible and in almost every Psalm there is at least one note of praise. Since God tells us to give Him thanks in everything, ( 1 Thessalonians 5:18 ) it can be only fitting that not only our praise but our thanks to God is also a form of worship as well. In fact everything we do can become an act of worship not just yoga. The choice is up to us.

So whether you eat or drink or whatever you do, do it all for the glory of God! 1 Corinthians 10:30

It’s amazing that when we take the time to praise Him we are automatically blessed back in ways that will astound us, just read a few Psalms! Below are a few good reasons to praise God.

To praise God is to put our focus on Him and not our problems, worries, care, and doubts. Which then shrinks our perspective on all our earthly concerns and magnifies the greatness of God’s power in overcoming them. This helps us to trust God more and grow our faith.

To praise God is to seriously humble ourselves. When we acknowledge that we are not strong enough and cannot do it alone, our pride and ego is eliminated and we gain a healthy self-image based on God’s view of us. This also may strengthen us against temptation.

To praise God is also to reveal our devotion to Him. When He has first priority in our life, we easily honor, worship and thank Him for everything. Gratitude then becomes a habit and a response to the little and all the big things that pop into our lives.

To praise God is to be blessed with almost instant joy! For discouragement, anxiety, depression, down in the dumps kind of emotions cannot thrive in a heart full of joy! However, we are not talking about earthly joy, but heavenly joy!

Please take a moment to breathe deeply before you begin. Concentrate on your breath to ease your tensions and your stress. When you feel ready simply begin.

A Forward Bend with our fingers interlocked opens up our heart and chest area. An open heart is ready and able to receive the love of God!

…above all fear the Lord and worship Him faithfully with all your heart. (1 Samuel 12:24)

1.) Forward Bending Stretch

Stand hip width.
Place your hands on your hips, back, or interlock your fingers behind your back.
With a big inhale lift your hands behind you and look to Heaven.
With a big exhale bow forward in gratitude.
Repeat the process 5-10 times.

Sitting back in your invisible chair is like faith!

…faith is being certain of what we do not see. (Hebrew’s 11:1)

2.) Chair Pose/Twist

Place your feet hip width apart for more support or together for more of a challenge.
With a big inhale slowly extend your arms to the sides and sweep them up to Heaven.
With a big exhale slowly bend your knees sitting back into your invisible chair.
Keep your knees behind your feet for safety.
Hold your Chair Pose for 5-10 deep breaths.
Then, stand up bringing your hands together in a praying position at your heart.
Inhale deeply.
Then exhale as you sit back in your chair.
Inhale again and then exhale while placing your left elbow over your right thigh or knee.
Stand up and then repeat the process with right elbow over left knee or thigh.
(Try to remember to inhale in the middle then exhale and twist. This will give you more twisting room.)

Star Pose into Warrior II Pose…a knight in shining armor!

Let your light shine clothed in the glorious full armor of God. (Ephesians 6:10-20)

3.) Star Pose into Warrior II

Stand tall.
Bend both knees.
Gently walk each foot out to your sides.
Find a comfortable distance between both legs and straighten them.
Ensure both toes are facing forward.
With a big slow long inhale, extend both arms out and up.
Interlock your fingers and look up.
With a big, long, slow exhale, lower your arms while ensuring they are extended out from your shoulders.
Then, point your left toes to the side and bend your left leg.
Ensure your bent knee is directly above your foot.
Slightly turn your back toes in.
Repeat the process from inhaling in Star Pose to exhaling in Warrior II, 10 times or more.

Warrior Pose with a prayer for strength that will lift your soul so you can zero in on what is important with lazer-like focus, just like an eagle in your eagle arms!

Focus on the Prize! Hebrews 12:1-3

4.) Warrior I Pose with Eagle Arms

Take a step forward with your right leg from your Warrior II Pose.
Ensure your hips are both facing forward equally.
Bend that forward right knee ensuring it stays directly above your foot.
For an added leg, foot and ankle stretch, lift your heel.
Now, stretch your arms out. Bend your elbows with both palms facing you.
Slide your left palm under your right elbow. Then try to wrap your left arm around your right arm.
Where ever you find your arms is your perfect place for now.
If possible clasp them or interlock your fingers like the picture above.
Now lift them both up and lift your chin, focus on the prize!
Breathe deeply for 10 long, slow, and generous breaths.

Drop a knee and bow your head!

Humble yourselves before the Lord and He will lift you up! James 4:10

5.) Low Lunge Stretch

Bend both knees to your mat.
Extend tour right leg forward.
Bow your head to your knee like the first picture.
Take three long, deep, and slow breaths.
Now, bend your right knee and lean forward into it as best as you can like picture two.
Take three deep breaths again.
Repeat on the same right leg forward, extended and straight and a bow to your knee and then bending that knee leaning forward into a Lunge Pose. Be as a back and forth wave for 5 more times.
With right leg still forward tand leaning into your Low Lunge, try to extend your arms out to the sides with a huge inhale.
Lift them up and press both palms together over head and then breathe deeply and send up a prayer of praise!
Now you may repeat the entire process using your other leg!

I sure hope you enjoyed this praise and worship, mini -yoga -stretching -workout!

Getting our praise on is a glorious way to start any day!

Halleluyah everyBODY!

YOGA FOR BETTER DIGESTION

Posted on August 14August 20 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 July 19August 20 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

WARRIOR FOCUSED

Posted on July 12April 25 by pennyjoliver

Stepping up to my opponent and facing her straight on, my eyes reached deep into her eyes. I had already claimed victory in my mind and heart. I had now come to win the fight for the gold medal in Kumate’ or the art of Karate-do fighting.

Years of training and months before this fight I trained everyday. Over and over I threw the same kicks, blocks and punches and along the way fought many opponents both winning and losing. But I consider my losing as winning. Mostly because I learned many essential lessons. The most important thing I learned? The fight starts before the first strike. You see the first strike, backed up by no fear, no hesitation, no doubt, but only complete and utter resolution can win any fight.

Naturally, I had to learn many a lessons of fear, doubt, lack of confidence, unworthiness and more. Lessons in physical pain were teachers I knew extremely well. Thankful for the lessons, much time and dedication was given on my part to those teachers.Yet, learning to believe in myself because of God and trusting Him were proved essential as I did humbly take home a precious gold medal at the AAU National Karate Competition in the art of Japanese fighting!

This is the reason I consider the Warrior Poses valuable to anyone who maybe struggling with confidence, strength, focus and determination because everyone can stand in their version of one. More importantly, they offer everyone an opportunity to experience focus, determination, strength, being present and resoluteness- qualities that are useful in all walks of life, especially the christian walk of faith. God as our personal warrior trainer knows us completely. He gave us His Word the Bible as instructions and plans for victory in every faucet of life and calls us His “mighty warriors” already! We may not feel like we are worthy of the title but that doesn’t matter. Just ask Gideon.

The Lord is with you, mighty warrior. Judges 6:12

“The successful warrior is the average person with lazer-like focus.” Bruce Lee

Where my focus goes my faith follows…

“I keep my eyes always on the Lord. with him at my right hand, I will not be shaken. ” Psalm 16:8

Be strong and yoga on!

penny

THE MIGHTY EAGLE POSE

Posted on June 28March 16 by pennyjoliver

The eagle is seated in a meditative state, proud and high upon it’s rocky ledge, eyes penetrating the ground for prey far below. Puffy clouds like dirty popcorn are rolling in, blackening the skies. The wind howls, the trees are swaying while their leaves dance and swirl. The eagle begins to open his wings. Suddenly the storm worsens but suddenly the eagle leans forward into the air. With openness and grace the eagle soars peacefully into the stormy clouds. With unwavering faith in the wind he’s flying high above the storm.

Below stands the Eagle Pose, designed to twist you up and make you wobble. But you won’t give in, right? You will focus, hold on and have faith won’t you? Actually, the purpose here is to help you to learn the Eagle Pose. Below are the 10 steps to help guide you. Of course you will wobble as we all do. Balancing on one leg is pretty challenging but hang in there. Every yoga pose is always a “work in progress.” It’s far more important what we take away from each pose that helps us live a richer, calmer and more productive, stress-free life.

What might we learn from the Eagle Pose while we practice it? When we get all twisted up and anxious to sit still. Focus on inhaling and exhaling consistently. Consistent steady breaths in any situation will immediately calm our nervous system down. Balancing poses are meant to bring on the chaos in our minds and bodies simply by trying to hold them up. But isn’t that a little bit like life? Trying to hold ourselves up yet the heavy load of stress weighs us down and tires us out. Chaos will always be around it’s simply how we react to it that matters.

What we really want to do is not stress out and respond in a calm peaceful manner. But we all over react sometimes. That’s because we are hardly put in situations where we do have a choice to react in a different way. That is where yoga can help. It offers us a better way to handle stressful situations through the challenge of practicing each pose. We realize there is a better, more positive choice to handle our stress. Then all we have to do is release what weighs us down and have faith that God will not only give us His strength but we can soar as well, high above the drama and chaos of our very own storms in our personal world.

Besides the above benefits the physical benefits are:

Increases overall leg strength especially, feet, ankles, calves, knees and hips.

Improves flexibility in our shoulders, hips and thighs while stretching our upper back, hips and thighs.

Opens back lungs increases breathing capabilities and is helpful to asthma suffers.

Improves focus and brain power while offering a sense of balance, coordination, body awareness and enhances our mind/body connection.

Those who hope in the Lord will renew their strength. They will soar on wings like eagles. Isaiah 40:31

Cast your anxiety on Him because He cares for you! ! Peter 5:7

keep calm and yoga on!

THE WARRIOR CHALLENGE (part one)

Posted on June 14September 29 by pennyjoliver

Warriors become warriors because they are bound to something higher than themselves. Flexible, focused and fierce, true warriors live on purpose standing firm in their commitment.

Amazingly, we have woven in our DNA warrior material. For our Creator is both Lord and Warrior; Yahweh is His name. (Exodus 15:3.) We being His children are bone of His bone and flesh of His flesh, made in His image. With His help He tells us that we can be “more than conquerors.” (Romans 8:37)

This Halleluyah Yoga Challenge is crafted with warrior yoga poses and martial arts stances designed for strength, stamina, focus, power and confidence and comes with detailed instruction for beginner’s and beyond. If you feel that some of the positions are to challenging please step in a little. You may also use a wall, chair or sturdy piece of furniture to help with balance.

Please take a moment or two to be still. Take steady, deep breaths, clearing our minds of any extraneous thoughts. Completing this yoga challenge a few times a week will ensure that we stand firm in our bodies both on our mats and into our lives.

1.) Mountain Pose Stretch

…stretch yourself to move mountains in your own life

With a big inhale slowly open and extend your arms to your sides.
Slowly lift them up letting your palms meet.
Gently lift your chin and slightly arch back.
Then exhale slowly, lowering your arms to your sides.
Repeat the lifting up with a big inhale and the lowering back down with a big exhale 5-10 times more.

2.) Mountain Pose /Side Stretch

…lean into the stretch perhaps you will be able to stretch farther

Lift your arms up overhead with a big inhale, letting your palms meet.
With a big exhale lower your right arm, leaning to your left.
Inhale, lift and stretch your arms up again.
With a big exhale lower your left arm, leaning to your right.
If possible let your bicep touch your ear each time.
Inhale again in the middle with your arms lifted up overhead.
Now simply repeat leaning on each side 5-10 times each side.

3.) Forward Bending Twist

...bend so you don’t break

With a big inhale stretch and lift your arms to the sides and then up.
With a big exhale bend forward, lowering your hands to your mat.
Inhale with both hands on your mat then exhale while twisting and lifting your left arm up.
If possible, lift your left heel up too.
Repeat twisting and lifting your right arm up and right heel, for a total of 10 times for both sides.
Tips:
You may only be able to bend forward to your knees, calves or ankles. That’s perfectly fine, simply do the exercise from there and don’t forget your deep inhales and exhales.

4.) Side Pose Stretch

…stretch and go farther

Step to your right with your right foot, toes pointing to your right side approximately two and one half feet
Your back leg is slightly turned inward while both legs are straight.
Position both your hips to face your right side also.
With arms extended forward lean out and over your forward right leg, gently lowering your torso too.
Breathe deeply for 8-10 counts.
Tips:
Wherever you find yourself is the perfect place for you.
Breathe a few moments while stretching in your perfect place.

5.) Triangle

From your Side Pose Stretch simply lift your left arm up.
Inhale and exhale for 5-10 counts.

6.) Extended Side Angle

…true warriors extend themselves and go beyond

From your Triangle Pose simply bend your forward right foot.
Position your knee directly above your foot.
Lift your left arm up and over.
Breathe deeply for 5-10 long counts.

7.) Extended Side Angle Twist

…do the Twist

Keep your legs and feet in the same position.
Only your back heel comes off the floor.
Position both your hips to face forward.
Press your palms together with a big inhale.
With a big exhale twist to your right by placing your left elbow over your right forward thigh.
Hold this position for 5-10 long counts.
Tips:
Try to always remember that your exhales makes space for you to twist.
You don’t have to go as low in this position or any position. Always do what works for your body and fitness level.

8.) Warrior II Pose

…true warrior are called

From Extended Side Angle Twist simply lift your torso up.
Let both your hips face forward equally.
Your back leg is straight with your heel on the floor.
Bend your forward right knee.
Extend your arms out from your shoulders.
Make a stop sign with your palms.
Press the heels of your palms out with fingers pointing up as your take a big inhale.
Point your fingers down as you take a big exhale.
Repeat the palm exercise while breathing deeply for 10 counts.

9.) Peaceful Warrior

…learning to be strong so you don’t have to fight is key

Your legs are in the same position as Warrior II Pose.
Simply take your forward right arm and stretch it up and gently arch back.
Breathe deeply up to 10 long deep breaths.
Tips:
Come up a little in this stance if it feels too strenuous or you need more support.
Your back arm can slide down your back leg or come around the the back of you for an added stretch.

10.) Dancer’s Pose (supported)

…what if I fall… but oh my beloved what if you fly?

From a Peaceful Warrior Pose please lean your over your right leg.
Lift your back leg and hold onto your ankle if possible.
Find a wall, chair or piece of sturdy furniture for more support and hold onto that and breathe deeply for 5-10 counts.

10.) Dancer’s Pose

…trained warriors dance around their opponents

If you are able lean forward while stretching your forward right arm out.
Hold your left foot with your left hand.
Lift your back leg as high as possible.
hold and breathe deeply for 5-10 counts.

11.) Warrior I Pose

From a Dancer’s Pose, lower your left leg and step back while bending your forward right knee.
Keep your hips even and facing forward.
Interlock your fingers with your index finger pointing upward.
Stretch, arch back, look up!
Breathe deeply for 10-20 counts.

12.) Humble Warrior I

Remain in the same feet and leg position.
Place each hand on each hip.
Interlock your fingers behind your back if possible and lift your arms up behind you, taking a big inhale.
With a slow exhale slowly bow forward.
Allow your arms to continue going up and over.
Tips:
You can do the pose with your hands on your hips.
Step in as much as you need for stronger support.

…a warrior stands tall and firm as a mountain and humble and obedient as a squat position at the same time

13.) Mountain Stretch Pose into a Squat Pose

With a big inhale extend your arms out to the sides and up.
Press your palms together in a prayer position.
Exhale slowly while gently bending your knees as you lower your torso into a Squat Pose.
Press your palms together and keep your elbows inside your knees for an added stretch.
Breathe deeply for 5 breathes.
Now slowly lift your torso back up into a Mountain Stretch extending your arms out to the sides and up with a big inhale.
Repeat 5 times up to Mountain Pose Stretch and lowering back down to a Squat position.
Tip:
If you are not able to lower all the way down simply go as far as you are able then hold the position and then lift yourself back up.
Stay longer in each position if you like and for more intense training and do 10-20 repetitions.
Use a chair or any piece of sturdy furniture to assist you.

14.) Standing Reverse Prayer Pose

…praying with an open heart

Place a hand on each hip.
Slide your hands behind your back.
See if you can move your palms to meet.
If your palms meet try to press them together and slide them up your back as far as you are able.
Breathe deeply for 10 counts.

15.) Tree Pose

…true warriors are resolved to be rooted and grounded in their calling

If you are able pick up your left foot and place in on your inner thigh.
Keep your knee turned out like a tree branch.
Breathe deeply for 5-10 counts.
Tips:
Start placing your left foot on your right foot if you are new and just starting out.
When you feel ready, slide your left leg up o your calf, knee and thigh as you progress.
Focus on just one object in front of you to help you balance.
It helps to balance when you remain calm with slow steady breaths.

16.) Repeat 1-15 with on your left side with your left foot as your forward facing foot.

Once you have completed both sides consider yourself finished! Watch out! Completing this warrior workout on a regular 2-3 or 5 times a week may result in powerful results!

Remember Halleluyah Yoga will always provide an inner and outer workout for you! Make the warrior series part of your weekly yoga workouts to ensure you remain invincible!

Go forth and be strong!

SEATED WIDE ANGLE MINI CHALLENGE( stretch your comfort zone! )

Posted on April 12September 17 by pennyjoliver

The Seated Wide Angel Posture can be pretty intimidating. I’m positive most people look and think no, not for me. Yet, it’s considered a beginner’s posture in the world of yoga and pretty easy to do with some terrific health benefits. After a long day of sitting at our desk, car or plane it provides a gentle way to stretch and strengthen our hips, spine and our lower back. Relieving tired over worked legs, it also does a good job easing arthritis pain in our lower body and helps with pain for those who suffer from sciatica.

This posture can also be a mind game. It invites us to stretch ourselves beyond our known potential. It helps us develop persistence as we commit to stretch each day and patience because it takes time to see results. We may feel vulnerable and exposed at first but as we trust the process we gain confidence in our stretching capabilities. Perhaps it will help us to see that we are capable of more when we step out of our comfort zone. Who knows, maybe we will discover along the way that greater potential was always there contained within us.

While stretching our body, maybe we can stretch our brains around this…

…God has more in store for you than you can even imagine. Ephesians 3:20.

Directions:

Where ever your stretch takes you, is your perfect starting place. If your body is willing, stretch your legs out to 90 degrees and hang out somewhere around there. Try to keep your knee caps looking upwards rather than letting them roll forward. Check to ensure your sitting bones are firmly on the ground and sit up tall, pulling your belly in. Lift your chin slightly while trying to hold your shoulders down and try to relax your face. Point your toes upward or out to the sides. You can lean forward and rest your elbows on your mat for a deeper stretch.

Try and remain in this pose for 30 seconds to 1-3 minutes for a good strengthening stretch, remembering to breathe deeply. If you would like to stretch a little bit more, below are a few exercises you can practice for deeper stretching. Completed on a regular basis you will gain flexibility!

Now that you are in position inhale deeply while stretching your right arm upward. Exhale slowly, folding your torso over your left leg. Try to get your left ear to your left knee. Repeat on the other side. Shoot for 10 repetitions on each side with deep inhales in the middle and deep exhales to the sides.

While positioned in your Seated Wide Angle Pose walk your hands forward or stretch them out until you feel a good stretch. Try to lift your torso out of your hips and keep your legs grounded on the floor. Inhale and exhale long and deeply for 30 seconds to 1 minute. As you stay in the pose you may feel your muscles releasing from the pull of the stretch.

Now it’s time to lay down and relax your body. Inhale and imagine your potential is as limitless as the God that created the world. Exhale your restrictions, limitations, boundaries, fears, doubts, and disbelief. Breathe. Trust. Know that You are capable of amazing things yet to be discovered!

thanks for joining me,

penny!