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!

LET GO IN TRIANGLE POSE

Posted on March 12August 20 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

WARRIOR II POSE MINI YOGA CHALLENGE

Posted on February 22September 17 by pennyjoliver

Hi Friends,

welcome to Yoga with Penny!

I invite you to step into Warrior II Pose with me. Luckily, everyBODY can practice this one!

The foundational Warrior II Pose improves both our physical and mental endurance by building strength in all our muscles. The pose also helps us cultivate balance and agility. As you hold this lovely posture, let go of external distractions you may be experiencing by focusing on your deep, steady breaths. By focusing on the present via our breathing, we can obtain inner warrior strength that we can apply to our daily life!

Begin by stepping forward with your right foot. Grab the back of a chair or a wall for balance purposes. You can also step out a little less to alleviate the difficulty. Looking for more of a challenge? Step out even more!

Ensure both hips are facing forward with both heels on the same line. Then pull your stomach in, lift your chest and relax your shoulders.

Now pivot your right toes to face the side while turning your back foot slightly inward.

When ready, slowly bend your right knee; don’t extend your knee beyond your toes or allow your knee to fall to the left side. Bend only as far as you can without creating discomfort.

Push into the outer edge of your back foot, which allows your back leg to straighten. Move around to find a perfectly stable spot for you. Step in with your back leg if your feel unstable.

Once you find your perfect warrior position, lift your arms from your sides and straight up and out from your shoulders. Smile! Relax in the posture; hold it for 30 seconds to one minute.With deep breaths, this process encourages the nervous system to relax and can alter our physical and emotional reaction to stress – in a positive way!

Just as a real life warrior, a wealth of endurance, stamina, strength and concentration training goes into our Warrior Pose. Our leg muscles ache, tension builds in our neck and shoulders – do we surrender? No, we don’t! We try our best and push forward by focusing on the inhales and exhales. Focusing on the most essential things, like the mere act of breathing, can give us perspective – is there a calm in the storm? Where might we learn to relax while bearing the load in other areas of life? Be like a warrior – focus on the important things!

I hope you enjoyed your Warrior training.

HOW GOD SENT ME HIS YOGA ANGEL

Posted on February 8 by pennyjoliver

Hello…my name is Penny. At my Moms funeral I met my mother’s eighty-six year old yoga teacher-that was the day I began my yoga journey. Although I’ve never seen her again I can still remember this little bitty lady standing tall yet with cold hands rubbing and clasping mine and saying how much she enjoyed my mother. Ten years later it remains a crystal clear moment captured in time. Little could I have imagined that moment would alter my life, change me, lift me up and place me on a new and unknown path in life. I believed the meeting to be Divine intervention. Ten years later I am almost sixty years old. I’m a yoga student and teacher and I am one hundred percent positive God sent me His Yoga Angel that dread-ful day at my Mother’s funeral.

Now my Mom barely worked out a day in her life. Yet, amazingly at seventy-seven years old she proudly stepped onto her yoga mat and began her yoga journey. The thought of it still amazes me. Imagine going on eighty years old and meeting a class of new people and then rolling around on the floor with them? And if you’ve ever been to a yoga class you know the sounds, smells and sights a yoga class can present. Heck we are all only human! However, I remember my Mom always loved to go to her yoga class. Unfortunately, a few months after she began she suddenly died.

It wasn’t long after that I bought a few yoga dvd’s and started fooling around with yoga. My little sister joined me. We were fascinated with how good yoga made us feel and we were bonding again after all those years of growing apart. Laughing and being kids again, we were little sister and big sister just like old times. When we were young my two sisters and I never stopped moving. We were especially talented in hand standing in the kitchen while waiting for supper. Many a days we spent walking on our hands, underwater, or back flipping off our picnic table and into our pool. Yoga now was becoming a portal back to the me I forgot. The place where my mother lives and I am walking upside down in her kitchen. It is wonderful gift from my Heavenly Father to remember the feeling of being with her like that most days as I step onto my mat.

Although today I do yoga and teach yoga for health reasons, my true passion is to help people awaken to their life. To allow them a place to help them remember who they once were by encouraging them it’s okay to be that person of long ago. I also love to help them believe that it’s okay to dream again and allow themselves to be filled with awe and wonder. Because there is a God who created our wonderful selves, uniquely and purposefully created for this very moment in this life for a reason and for a plan.

Essentially, these are the purposes of why I began my yoga journey ten years ago. Because a Yoga Angel was sent to me by God, setting me on a new path for new purposes and as a present of precious time back to my Mother’s kitchen. Most importantly I believe God’s plan was and still is to grow my wings as I trust Him each day so that I can remind you that God already has your wings. You just have to trust Him when, where, and how- He will make you fly!

BE PRESENT LIKE PETER

Posted on January 15March 30 by pennyjoliver

The past is history. The future is a mystery. But this very moment is a gift- that is why they call it the present.

Holding onto the past can be so comforting. Problem is the past gets played over and over again-there’s nothing new. Life is suppose to be an adventure of growth and learning. Of stepping out of our comfort zones and into new experiences that may change and challenge us and give us new ways of thinking and new perspectives on living.

Enter Peter. The apostle who walked on water. Peter being a fisherman I’m sure experienced a lot of terrible storms out in the sea in his boat. Yet in this Bible story another storm was raging all about him and the all Jesus disciples. Peter and the disciples were afraid and clinging to the safety and comfort of their boat. Suddenly, out there on the waves they encountered a figure. Peter got up and asked, is it you Lord and if it is let me come to you? Jesus then commanded Peter to come and Peter lunged forward- up and out of the boat. By the grace and power of God, Peter walked on water!

Would you agree, Peter was probably tired of the same old clinging to the boat in the storm scenario? However, the other eleven disciples seemed to do the thing they always did in a storm, cling to what they could see. Sadly the disciples all missed the opportunity to do something amazing in their lives – but not Peter. There, in the present moment he was not concerned with the safety and security of himself or he would of never left the boat. Instead, I think Peter was dwelling in the present moment. He simply did not have time thinking victimizing thoughts of the past nor did he allow anxious overwhelming thoughts of what might or could happen in the future. He was and in person ever in the present moment, faithfully lunging forward until- But that is another story!

“Life is either a daring adventure, or nothing at all.” Helen Keller

I came so that they might have life and have it more abundantly! John 10:10

A BEGINNER YOGA CHALLENGE ( gentle yoga to help you begin a yoga practice at home)

Posted on December 31September 28 by pennyjoliver

This gentle sequence will help you to take baby steps into the big, wide world of yoga. Even better it will help you to cultivate a yoga practice that you can do in the comfort of your own home. Halleluyah Yoga helps you customize your yoga practice with a library of pre-set-classes designed for all levels of fitness. We have everything from stretching, to strengthening, flexing to focus, balance and stability, stamina and more. Each class also delivers healthy yoga benefits backed up by science. With mini classes as short as five minutes and longer thirty-plus minutes, you can mix and match classes to fit your needs and your time frame. We also include in most classes a little encouragement and inspiration from the Bible for confidence, peace, strength, and well-being! This is Halleluyah Yoga.Yoga for everyBODY-beginners and beyond!

Before we get started take a moment to sit quietly to clear your mind of your daily cares and worries. Inhale and exhale deeply, focusing on these breaths for a few moments. This is a new year with new beginnings. Let us set an intention to let go of the past that tends to weigh us down and determine to start fresh, looking forward each and every new day. Let this yoga class remind us of God, the author of new beginnings, who does not look at you or I by what each of us has done or did not do in our lives but by what each of us could become.

For,”His mercies are new every morning!” Lamentations 3:23

1.) Cross-Legged Stretch

Sit cross-legged.
With a big inhale stretch your arms out to your sides and press your palms together in a praying posture over your head.
With a big exhale lower your praying palms to your heart.
Repeat with 10 deep inhales and exhales.

2.) Cross Legged Side Stretch

With a big inhale stretch your arms out to your sides and press your palms together over head.
With a big exhale stretch your right arm over your head and lean to the left side.
With a big inhale stretch your arms out to your sides then up over your head.
With a big exhale stretch your left arm up overhead and lean to your right side.
Repeat 5-10 times on each side.

3.) Cross Legged Stretch and Twist

Place your hands behind your head.
With a big inhale stretch your head back.
With a big exhale lower your hands and twist to your left side.
Repeat with hands behind your head with a big inhale and twisting to each side with a big exhale.
Repeat 5-10 times.
Exhaling deeply will help you to go deeper in the stretch.

4.) Seated Forward Bend

Stretch both legs out in front of you.
Inhale stretching your arms up from your sides.
Meet your palms, clasping them with your index finger pointing up and stretch up.
With a big exhale release the hold while folding over your legs.
Repeat 5-10 times.

5.) Seated Leg Stretch and Twist

Grab your right foot with both hands and stretch it out as best you can.
If possible hold your right foot with your left arm and open up your right arm.
Breathe deeply for 5 counts.
Now place your right foot over your left thigh or knee or any where on your leg.
Hold your knee and if you can, twist to your right side.
Breathe deeply for 10 counts.

6.) Cat/Cow Warm-up

Come to your hands and knees.
Place your knees directly below your hips.
Place your palms directly below your shoulders.
Inhale deeply rounding your back, pulling your belly in and lowering your head.
Exhale deeply letting your belly sink while lifting your head and stretching your chin up and back.
Repeat for 10 Cat/Cow warm-ups.

7.) Low Lunge Stretch

Step your right foot forward.
The longer your step the deeper your stretch.
Be sure to have your right foot directly below your right knee.
Breathe deeply for 5 counts.
Now, let your hips move backward as you bend over your forward right leg.
Use your hands for support.
Repeat lunging forward with a big inhale and then exhaling as you move backward.
Repeat 5-10 times.

8.) Low Lunge Stretch

Step forward into a lunge pose again- stay here and breathe deeply for 5-10 counts.
If possible, extend your arms out to your sides and up with a big inhale.
Repeat for 5 counts.

9.) Forward Bend

Please remember where you end up as you fold forward is your perfect place to do this pose.

Stand tall with your legs hip distance apart.
Inhale stretch your arms up from your sides.
Exhale, folding forward over your legs.
Repeat 5-10 times inhaling up and stretching and exhaling as you fold forward.

8.) Forward Bend into Chair Pose

With feet together lift your arms up as high as possible with a big inhale.
With a big exhale move your hips back.
Feel as though you are going to sit back on a chair, bending your knees and then holding this position for a moment.
Come back to a standing position.
Repeat 5 times trying to get a little lower each time.

Lay down on your back for a few moments inhaling and exhaling as deeply as you can to absorb all that healthy yoga goodness!

Try to repeat this yoga sequence three times a week for best results.

I sure hope you enjoyed this yoga class and are eager to step into the yoga world. I invite you to try all our yoga challenges to meet all your yoga at- home needs!

If you have any questions or concerns please message me on our Halleluyahyoga FaceBook Page.

xxoo

Penny

YOGA FOR CHRISTMAS CHALLENGE ( A PRAISE SEQUENCE- FIND YOUR BLISS)

Posted on December 21September 29 by pennyjoliver

This mini yoga sequence was created for us to release stress and gain peace during this Christmas season by getting into the true Christmas vibe…celebrating The Lord Jesus Christ!

As the count-down to Christmas approaches I don’t know about you but I can feel my stress levels rising. However, a simple 5-10 minutes of praising God can alter the course of our day leaving us refreshed, revived and strong all day long. Beware. God may fashion these few moments of praising Him into an inner and outer total body workout.

I designed this sequence using different versions of the warrior position to help us feel rooted and grounded. The hand and arm positions were chosen to lift our bodies and set our eyes toward heaven.

Although I included instructions with each position for this sequence there is no right or wrong way to do these poses. Simply let your outer movements be an expression of your inner heartfelt praise. It helps to pause at the moment you feel is the best version of the way you do that particular pose. Why not exclamation mark it with a prayer of praise!

All warrior poses will begin with your right leg forward. After you complete the entire sequence using your right leg forward switch to your left leg.

May you be filled with peace brimming over as you celebrate this most wonderful time of year!

1.) Seated Meditation

Take a few moments to relax and clear your mind by inhaling peace and exhaling peace!

2.) Heart Opening Warm-Up

Come to your knees, hip width apart.
Clasp your hands behind your back for an added chest, shoulder and neck stretch.
Or rest them on your hips.
Inhale as you lift your chest.
Exhale as you release and bow forward.
Repeat the process for 5-10 times.

3.) Twisted Praying Lunge Pose

From your knees step your right leg forward.
Keep your foot directly below your knee.
Straighten your back leg and lift your heel.
Place your left elbow over your forward right thigh.
Press both palms together.
Breathe deeply for 5-10 counts.
Move into the next position with the same foot forward.

4.) Warrior I Pose

Place your back heel on your mat.
Stretch your arms out to your sides.
With a big inhale slowly lift both arms up.
Let your palms meet overhead.
Stretch back, lifting your chest and chin.
Interlock your hands with pointed index fingers.
Continue a few more times with arms stretched out to your sides then lifted up in praise.
Move into the next position with the same foot forward.

5.) Humble Warrior

Clasp your hands behind your back.
You may also rest them upon your hips.
With a big inhale lift them as high as you can behind your back.
With a big exhale bow forward, allowing your hands to follow your head raising them as high and as forward as they will go.
Inhale and come up and back again.
Repeat 5-10 times.
Move into the next position with the same foot forward.

6.) Warrior I Pose

Stretch your arms out to the sides again as you lift them up in praise.
Interlock your hands with pointed index fingers.
Breathe deeply for 5-10 counts.
Same foot is forward again.

7.) Eagle Warrior

Bend both elbows in front of your chest.
Take your right hand placing it under your left elbow.
Continue sliding it under that elbow to the left side.
Continue to swirl your right arm up and around your left arm.
Lift your chin and stretch your head back.
Breathe deeply for a few counts.
Same foot is forward again.

8.) Warrior I Pose

Keep the same leg and foot position.
Lift your arms up from your sides.
Breathe deeply for 5-10 counts.
Same foot is forward again.

9.) Reverse Prayer Warrior

Place the back of both your palms on your lower back.
Let the tips of your fingers meet behind you.
Slowly turn your palms over pressing the insides of your palms together.
Slide them up your back as far as you can.
Stay here and breathe deeply for 5 counts.
Same foot is forward again.

10.) Warrior I Pose

Keep the same leg and foot position.
Lift your arms out to your sides.
Breathe deeply for 5-10 counts.

11.) Forward Bending Bow

Step your right forward foot behind your left leg about one foot.
Bend your right knee.
Straighten your left leg.
Bow forward, inhaling and exhaling praises to the newborn King!

Now it is time to start again and complete this sequence with your left leg forward!

After you have completed all eleven positions with both your right and left leg forward lie down for a few moments allowing your body to absorb all that healthy yoga goodness from the inside out!

Go forth and have a most wonderful Christmas!

keep calm and yoga on

xxoo

Penny!

YOGA CHALLENGE FOR STRETCHING AND DE-STRESSING DURING THE HOLIDAYS

Posted on December 10September 29 by pennyjoliver

Hi Friends!

Yoga on and let’s get into the Christmas vibe! This class should stretch, strengthen, energize and de-stress your mind and your body. However, if your stretched for time simply do a position or two. Every position below includes detailed instruction with less challenging modifications and the benefits each pose.

May you be blessed with abundant peace and joy as you celebrate the true meaning of Christmas!

…and angel said, ” behold, I bring you good tidings of great joy, which shall be to all people. For unto you is born this day in the city of David a Savior, which is Christ the Lord!” (Luke 2:10-11)

This is your time to release the cares of your world and just breathe. Go ahead indulge. Being aware of this present moment will help. Sit comfortably, close your eyes and inhale peace and joy and exhale all your daily thoughts. Stretching with this mindset while breathing deeply will help to de-stress and bless you!

1.) Standing Forward Bend Stretch Variation

For a brain boost and energy buzz, perhaps this will do!

Forward bends stretch our entire back sides, relieving tension in our spine, neck and backs. While stimulating digestion they boost brain power, circulation, calms our minds and soothes our nerves. They may also act as a mild depressant. Getting merry never felt so good!

Stand with your feet hip width apart.
Place your hands on your hips or clasp them behind your back.
Point your left foot forward.
Slightly bend your right knee.
Fold forward over your left leg.
Breathe deeply for 10 counts.
Repeat with your right leg forward.

2.) Triangle Pose

Open relaxed hips help to relieve stress and aid digestion which Triangle Pose is known for.

Triangle Pose is a terrific hip stretching and strengthening position. It also stretches and strengthens our entire leg including our ankle joints, hamstrings and calves. It may also improve digestion, relieve stress and help with menopause symptoms.

Spread your feet apart approximately 2-3 feet.
The farther apart your feet- the more challenging the position is.
Let your heels stay on the same line but slightly turn your left toes toward your right ankle.
Turn your right leg toes directly to your right side.
Pull your belly in while standing up tall.
Extend your torso up and then over your forward right leg.
Gently slide your right hand down your leg, touching the floor if you can.
If you find it too challenging to touch the floor rest your hand on any part of your leg when you feel stretched but not uncomfortable.
Lift your left arm up.
Breathe deeply for 5-10 soothing deep breaths.

3.) Extended Side Angle

A great total body stretch that strengthens too!

Extended Side Angle Pose may relieve stiffness in our shoulders and back while strengthening and stretching our entire legs and ab muscles. While building stamina it expands our lung and chest area as well.

From your Triangle position, simply bend your forward right leg.
Extend your right arm up and over while leaning into the stretch.
Aim for keeping your entire torso facing forward as you stretch to the side.
Breathe deeply up to 10 counts.

4.) Side Angle Twist

Besides blessing us with all the Extended Side Angle Pose position benefits, adding a twist will tone our core and ab area while compressing internal stomach organs. As you release the twist, you send fresh blood to that area aiding in the release of toxins from your body.

Press your palms together while lifting your back heel to keep your body mobile to twist.
Take a deep inhale as you exhale gently twist over your forward knee.
You may rest your back knee on your mat for support while you twist.
Hold this position while breathing deeply up to 10 counts.
Switch legs and start Extended Side Angle with your left leg forward then do the twist!

5.) Star Pose Forward Bending Stretch

Like it’s sister Forward Bend, the Star Pose with a bend forward stimulates circulation to our brains increasing our energy, calming our minds and soothing our nervous systems. It aids in digestion and stretches and strengthens our entire legs and core. Stretching our arms out first, then down, engages our abs and strengthens our backs, shoulders, neck and spine!

You can also put a chair in front of you to rest your hands on if you can’t quite make it to the floor yet!

With both toes facing forward extend your legs to the sides.
The wider the position the more challenging it will become.
Keep both legs straight and clasp your fingers with pointed index fingers pressed together.
Inhale and stretch up with both arms and exhale slowly folding forward.
Rest your hands on the back of a chair or a wall.
OR continue to fold downward, resting your hands on your mat.
Repeat the stretch up with a deep inhale and the fold forward with a deep exhale.
Aim for 10 stretches up and 10 stretches folding forward.

6.) Star Pose Twist

The twisting action stimulates digestion while providing a great total body stretch!

Your hands may rest on a chair for support here or a yoga block.
Lower each hand while stretching the other hand up.
Aim for 10 stretches with each arm for a total of 20.

7.) Star Pose Leg Stretch

This extra stretch to the side will increase flexibility to your legs and improve the range of motion in your hip area.

Your hands may rest on a chair or yoga block here also.
Walk your hands over to your right leg.
Aim to touch your head to your knee.
Breathe deeply for 5-10 counts.
Switch legs.
Repeat a few more times with each leg.

8.) Star Pose Stretch

Adding a little weight to your upper arms, neck and shoulder area helps with fighting arthritis and osteoporosis while deepening your leg and hip stretch!

Your hands may rest on a chair or yoga block here as well.
Lower to your elbows and press your palms together.
Continue stretching those legs by sliding them out just a bit.
Continue stretching while breathing deeply for 10 counts.
Repeat a few more times.

9.) Tip Toe Squat With Eagle Arms

Can you hear them? Your ankles, feet, and toes are yelling hooray- we are being used! The Eagle position of your arms stretches your upper back and shoulder area.

Bring your heels together on tip toes if possible.
Extend your knees out to your sides.
Bend both elbows out in front of you.
Take your right hand and place it below your left elbow.
Now, swirl your right arm around your left arm.
When your palms meet clasp your fingers. If they do not meet keep them where they are and breathe deeply up to 10 counts.
Keeping both arms directly in the middle center of your torso helps in swirling them up.
You do not have to raise your heels the whole time. Lower and lift them if your just starting out!

10.) Tip Toe Extended Leg Squat Stretch

Extend your right leg out to the side.
Stay on your tip toes if possible.
If possible stretch over your extended right leg.
Place your hand on your mat for support.
Breathe deeply up to 10 counts.
Now stretch the other way, over your left bent leg and breathe deeply up to 10 counts.
Now repeat the process extending your left leg to the side.

AGAIN! Tip Toe Squat With Eagle Arms

I had really bad feet nine years ago as I was just getting into yoga. Today my feet feel fine!

Back to a Tip Toe Squat again.
Breathe deeply for 5-10 deep breaths.

11.) Butterfly Stretch

Sit down on your mat and place the soles of your feet together.
Pulling your feet in closer to your torso will give you a more challenging stretch.
Extending your feet forward will ease the difficulty.
Lift up with a big inhale while gently pressing your chest forward.
Exhale slowly folding forward.
Repeat 10 more times-then remain folded forward for another 10 counts.

12.) Seated Spinal Twisting Prayer Pose

Place your right foot over your bent left knee.
Try to pull both feet towards your torso for a deeper stretch.
Now wrap your arms around your knee.
Press your palms together and breathe deeply up to ten counts.
Next, say a prayer if you like!
Switch legs and repeat!

Thanks for joining me!

Stay merry and bright!

xxoo

Penny

GRATITUDE YOGA CHALLENGE

Posted on October 4September 29 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

WARRIOR II INTO EXTENDED SIDE ANGLE POSE MINI CHALLENGE (the transition to be present)

Posted on September 21September 17 by pennyjoliver

Hi Friends!

Try the following yoga poses staying in each pose for 5-10 deep inhales and exhales with your left leg forward. Then repeat each pose with your right leg forward. Then try repeating both poses with each leg forward a few more times.

Warrior II Pose and Extended Side angle Pose are pretty common yoga poses that you will probably see in every different school of yoga. You may find your yoga teacher using them together or as a transition into more difficult poses. Each pose develops core power and leg strength, while toning your arms, shoulders and back.

Holding these poses with steady deep breathing will bring you to the present moment. This will encourage your nervous system to relax into a state of deep rest. This has the power to alter your physical and emotional reaction to stress in a positive way. Practicing yoga poses with deep breathing regularly can improve your overall health.

Our physical bodies may benefit from deep breathing while practicing yoga but our minds may be so stuck on our worries that it can be extremely difficult to pay attention to the present moment. However, Jesus says “Don’t worry about your life, what you will eat or wear, “(Matthew 6:24, 27)

Then He continues, “Look at the birds, consider the lilies, if God so clothed the grass of the field, will he not much clothe you?…Therefore do not worry.”(Matthew 6:25-30) By being mindful of the fact that since the beginning, the creatures of the earth have been continually provided for, we can recognize that we are continually being provided for. This offers us a choice. Will we continue to react to negative thoughts of our cares and worries and let these thoughts run our lives? Or will we take a deep breath, pause for a moment and realize we now have a choice of how we will respond? It’s easier said than done right, but we can try. I’m in. How about you?

…may your day be blessed with no stress!

xxoo