God

RELAXING AND UNWINDING YOGA CHALLENGE (stress relief you can do in your jammies)

Posted on by pennyjoliver

Put on some relaxing music, light a candle, maybe get into your pajamas. Do whatever gives you a relaxing vibe before moving into this soothing yoga flow. Resting in your Heavenly Father’s arms, you need not worry anymore, for He says that you may cast all your cares and worries on Him. (1 Peter 5:7) He’s calling out to each of us (Matthew 11:28) to come to Him, because only He has the deep abiding rest that our bodies and souls crave. The Psalmist sums it up beautifully: “My soul finds rest in God alone” (Psalm 62:1).

During these 16 yoga positions, designed to flow into each other, try to inhale all the good and restful thoughts of our Heavenly Father’s care. Remember, He knows how many hairs are on your head this very moment (Matthew 10:30). He also loves each of us mightier than every wave in the sea (Psalm 93:4). And, His thoughts toward each of us outnumber the grains of sand in the entire world (Psalm 139:18)!

Breathe, relax, in the flow, let it go…

1.) Cross Legged Twist

  • Sit cross legged.
  • Keep both sitting bones on your mat and your chin up, shoulders down, and back straight.
  • Inhale deeply.
  • Exhale as you twist to the side.
  • Place a hand on your opposite knee, the other hand in back of you, for a more intense twist.

 

 

2.) Cross Legged Stretch Variation 

  • Clasp fingers behind your head.
  • Inhale deeply while stretching backwards as far as is comfortable for you. Let your chest lead the stretch. Keep your chin and eyes up. Let your head rest in your palms.
  • Exhale, rounding your back as you lower your head forward.
  • Press your chin into your body and  use a little pressure with your hands as you pull your head down.
  • Feel a great neck stretch and repeat the process at least 10 times.

2a.) Side Stretch

  • Simply inhale deeply in the middle and exhale as you stretch to the side.
  • Repeat the process on each side 10-20 times.
  • Inhale deeply in the middle and exhale, folding over your knee.
  • Repeat this process to each knee, 10-20 times each knee.
  • Remember to inhale in the middle with sitting bones down, chest lifted, chin up, and exhale as you move to each side.

3.) Cat/Cow Pose

  • Start with hands below shoulders and knees below hips.
  • Inhale deeply. Gently drop your head and rounding your back.
  • Exhale deeply. Arch your back with chin up.
  • Repeat the process 10-20 times. Remember to breathe!

 

4.) Child Pose/ Shoulder Stretch

  • Sit back onto your heels.
  • Stretch your arms out in front of you.
  • Breathe deeply for 10 counts.
  • Slip your left arm under your other arm.
  • Breathe deeply for 5-10 counts.
  • Repeat this process with your right arm.

5.) Baby Down Dog

  • From a Child Pose position, lift your sitting bones.
  • Slide your hands and arms forward.
  • Arch your back or stretch farther forward.
  • Breathe deeply for 5-10 counts.

At this point your right foot will remain forward through out exercises, 6,7,8, and 9.

6.) Low Lunge Stretch

  • From Child’s Pose, come to your hands and knees.
  • Slip your right foot between your arms.
  • Stretch your back leg out behind you as far as you can.
  • Breathe deeply for 5 counts.
  • Straighten your forward leg and fold over it.
  • Breathe for 5 counts.
  • Repeat this motion for 5 breaths in each position for a total of 10 times.

7.) Low Lunge Twist on Both Sides

  • As you go into Low Lunge Stretch, lift your back knee off your mat.
  • Place your left hand on your mat, beside your forward foot and directly below your shoulder.
  • Stretch your right arm up and twist.
  • Look up and breathe deeply for 5 counts.
  • Switch hands. Your right hand should be on your mat now, with your left hand lifted up.
  • Breathe deeply again for 5 counts.

8.) Low Lunge with Shoulder Stretch

  • Gently lower your back left knee to your mat.
  • Your right knee should be directly on top of your right foot.
  • Stay here and breathe deeply for 10 counts.
  • If you can, place your hands on your hips.
  • Clasp your fingers behind you and look up for an extra heart, lung, shoulder, neck, and arm stretch
  • Hold the stretch for a good 5-10 deep breaths.
  • Lift your wrists and arms behind you. Stretch your back leg out farther for an even deeper whole body stretch.

9.) Low Lunge Hamstring Twist

  • Release your Low Lunge Shoulder Stretch by placing your hands on each side of your right foot.
  • Place your left hand next to your right foot.
  • Bend your back leg.
  • Hold your foot and bend it toward your body as far as you can.
  • Breathe deeply for 5 counts

It is time now time to repeat positions 6,7,8, and 9 with your left leg forward and your right leg behind.

10.) Upward Dog

  • Start by lying down.
  • Place your hands directly below your shoulders
  • Press through your arms and lift your chest and head backwards (see the picture!).
  • Breathe deeply for 3 counts.

11.) Downward Dog

  • From Upward Dog Position, curl your toes, lower your head, round your back, and lift your sitting bones.
  • Your hands should be shoulder-width. Your legs should be hip width apart.
  • Keep your heels down, and keep pressing your sitting bones up.
  • Stay here until you feel a good stretch in the backs of your legs and shoulders.
  • Breathe deeply 3-5 counts.

Move into Upward Dog position and then Downward Dog position, for 3 more counts in each position.

12.) Child’s Pose

  • Sit back on your heels.
  • Lower your head to your mat, or place a pillow below your head if necessary.
  • Keep your arms back, beside your torso.
  • Let your shoulders release.
  • Widen the distance between your legs, or rest your head on your arms.
  • Breathe deeply for 5-10 counts.

13.) Rock and Roll

  • Sit with your legs forward.
  • Rock backward, then rock forward.
  • Do this for 10 counts.

14.) Butterfly Pose and Stretch

  • Sit and press the bottoms of your feet together.
  • Hold your feet,inhaling while arching your back with your chest and chin up.
  • Exhale and fold forward.
  • Repeat for 5-10 deep breaths.

 

15.) Reclining Butterfly

  • Lie on your back with your knees up and your arms at your sides
  • Inhale and lift your arms up over your head. Let your knees gently drop to the sides.
  • Don’t force your legs apart! Let them gently release to the sides.
  • Exhale. Close your legs and rest your arms to the sides.
  • Repeat this process 5 times.
  • Stay in the open legs position for 5-10 deep breaths.

16.) Legs Up a Wall

  • Rest your legs on a wall or a chair. Bend your legs and res them on the seat.
  • Make your sitting bones touch the wall, or get as close to the chair as possible.
  • Stay here and breathe deeply for 1-3 minutes.
  • Lie on your back, breathing deeply for as long as you like.

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 CHRISTMAS WORKOUT! (Yoga for everyBODY to praise God and celebrate the season)

Posted on by pennyjoliver

We’re getting a work-out while getting our yoga praise on to the “Glory of God in the Highest” in this yoga segment!

We shall also pray for peace to fill our hearts, love to light our way and that we will pursue goodwill toward our fellow human beings, this Christmas and always!

As the angel of the Lord proclaimed to the shepherds that starry night,

Glory to God in the Highest, and on earth peace, good will toward men.

Luke 2:14

To begin, take a moment to clear your head by breathing slowly and deeply. Savor each life giving inhale. Let stress melt away with every exhale. Allow yourself to have peace, as God intended that you have.

Move slowly into each posture. Try to look up at the maximum point of your stretch. This will magnify your posture into praise, like an exclamation mark at the end of an exciting sentence (like this one)!

Designed for everyBODY, instructions are included with each posture below. An easier way of doing each pose is also included. The praise part of this segment is most important, so try to remember to look up in each posture!

I hope you will enjoy this segment of healthy yoga goodness as you celebrate this most wonderful time of year!

1.) Standing Cobra Forward Fold

With feet together and hands clasped behind you, inhale, raising your arms and eyes upward. Hold for a moment and get your praise on! Exhale, folding forward. Repeat this 5-10 times.

Bend your knees and widen the distance between your feet for better balance.

Place your hands on your hips if you cannot clasp them.

Try to look up!

2.) Warrior I Variation

Step out with your right foot. Place your hands in prayer position. Raise your right heel, and hold this position with 5 deep breaths while looking up. Then, lower your heel and raise your arms over head. Clasp your hands with your index fingers pointing up. Look up at the same time for 5 more deep breaths.

Step out farther for a more difficult stretch, and step in for more support and balance. Hold the posture. Look up. Breathe 5-10 deep breaths.

3.) Warrior III

Lift your back left leg. Stretch your arms out in front of you. Keep your hips and shoulders squared. Look up while breathing deeply 5-10 times.

If you fall over, try again! Maybe try lifting your leg a couple inches off your mat or bend your supported leg a bit. If necessary, keep your hands on your hips as you begin this posture or use a wall for support. Most importantly, remember at the top of your stretch to look up!

4.) Down Dog/Three Legged Dog

Place your hands on your mat from Warrior III position. You can also start this posture by moving into Down Dog from your hands and knees on the ground. Your deepest stretch will be when you can’t keep your heels on the ground. Try to look at your knees, but position your biceps at your ears. Hold the posture, breathing 5-10 deep breaths.

If you are able, lift your leg up behind you and hold the position.

Stay on your hands and knees if you find this position to difficult. You can also extend your leg to the back while on your hands and knees!

5.) Upward Dog

Slowly lower your torso from Upward Dog by curling your toes under you, dipping your head low, and pressing through your arms and up through your shoulders. Then, arch your head back, straighten your arms and look up! At this point your toes should be face down on your mat and your hands should be directly below your shoulders.

Repeat the transition from Downward Dog to Upward Dog a few more times. Inhale as you come to Upward Dog and exhale as you come to Down Dog. Look up with each arch back!

For an easier version lower your torso on the mat. Come up on your elbows, if possible, and arch your head back. Breathe and look up!

 

6.) Low Lunge Stretch Variation

Bring your right leg forward with bent knee. Lower your back leg onto your knee. Your hands should be directly on the mat below your shoulders. For a deeper stretch, extend your forward leg farther. Hold for a moment. Now, begin to sit on your back leg, keeping your forward leg straight. Lower your head to your knee. Repeat this process 3-5 times, inhaling as you lunge forward and exhaling as you sit back. On your fifth repetition, press your palms together and look up! Hold the posture for 10 full breaths.

For an easier version of the same exercise, try keeping your legs closer as you go forward and back. Just a bent knee with palms pressed together, a few breaths, and a look up will do!

7.) Supported Split

Repeat the Lunge Stretch variation again. This time, extend your legs wider for a deeper stretch. Breathe for 3-5 counts.  To try a Split, simply slide your forward leg forward. Keep your left hand on the mat for support and stretch your right arm up. Breathe and look up!

8.) Pigeon Pose

Bend your forward leg in. It is extremely important to keep your hips and shoulders squared. Use your arms to support you in this position. Breathe 5-10 deep breaths, looking up if possible!

As long as you do not experience pain, continue stretching as best as you can in this position. Keep your hips and shoulders squared. Don’t forget to breathe!

8.1) Pigeon Pose Variation

While keeping your hips and shoulders squared, try bending your back leg. If possible, grab your back leg with one or two hands. Breathe deeply for 5-10 counts while holding onto your back leg.

Lower your head to your mat with arms extended forward. Stay squared over your forward leg. Hold and breathe deeply, this time looking down! Do what you can do!

9.) Low Lunge Variation

Come up on bent knee. Extend your forward leg as far forward as you comfortably can. Clasp your hands behind you; breath and look up for 3-5 counts!

Release and open your arms wide as you inhale deeply. Exhale as you press your palms together in prayer position. Repeat the process for 5-10 counts looking up!

10.) Seated Forward Fold

Come to a seated position with legs extended straight out and forward. Inhale, stretching up with hands clasped and index fingers pointing up. Look up! Exhale, folding forward. Touch your head to your knees if you can. Repeat the process 5-10 times.

Bend your knees for a lighter version, still looking up and folding forward!

11.) Seated Prayer and Stretch

Sit cross legged. Extend straight arms slowly up from your sides with a deep slow inhale. Clasp your hands in prayer position above your head, looking up with a deep exhale!

Repeat the process 5-10 times, breathing and looking up!

Lie down on your mat and get ready for your other side.

Once you have completed numbers 1-11, it is time now to repeat numbers 1-11 with your left leg forward!

After you have completed each posture twice using each leg as the forward leg, your Halleluyah Christmas Yoga Segment is complete! Have a peaceful and most wonderful  Christmas…

…and yoga on!

xxoo

 

 

TAE-KWON-DO CHALLENGE ( Tae-Kwon-Do to help you feel strong and courageous)

Posted on by pennyjoliver

Don’t give in. Don’t give up. And don’t give out! These are not options! Instead,

Be on guard, stand firm in the faith. Be courageous. Be strong.

1 Corinthians 16:13

Fortunately for us, black belt and yoga enthusiast Kelly has demonstrated a bit of Tae-Kwon-Do while Halleluyah Yoga’s mascot, Boomer, looks on!

The point of this yoga segment is to allow these physical stances of guarding, blocking, and striking to remind you of how courageous you are and the strength you possess as you meditate upon God’s mighty words!

1.) Standing Stretch

Let’s ready ourselves with strong blocks and strikes by thinking only on God’s empowering thoughts while we stretch.

Stand tall with your feet together.

Stretch your arms over your head with a huge inhale. Relax them with a huge exhale by your sides.

Repeat 5-10 times.

Remember to pull your abs in, stretch up and out of your waist, keep your shoulders down, neck long, chin up, face relaxed and rest your biceps beside your ears.

2.) Crane Stance

From a Standing Stretch with toes pointing forward, hop back (approximately one foot) unto your right foot. Your toes will face the right side of the room.

At the same time, bend and lift your left leg. You are preparing you for an incoming strike. By sliding your left toes behind your right knee, you will be increasing the support to your Crane Stance block.

Make fists with both hands and lift your right arm for an upward block; lower your left arm for a low block. Tense up the arm muscles for a stronger block.

Take a few huge breaths as you hold this powerful block.

Congratulations! You got out of the way of an incoming strike by hopping back and readied yourself for more.

3.) Warrior II Crane Block

Step forward with your right leg or the leg that was lifted during your Crane Stance, and bend into a Warrior II Pose. Your front arm slides in front of your waist, while your back arm slides just over your head. Press your fingers together and bend your thumb into your palms on both hands for added strength. Hold for 5-10 deep breaths.

Congratulations! You are ready for any incoming high or low block!
3.) Closed Hand High Block in Horse Stance 

Turn your forward left foot inward, and do the same with your right foot. Bend both knees into a Horse Stance. Raise both arms into a Closed Hand High Block just above your head. Tense your arms and squeeze your fists for added strength to your High Block Horse Stance.

Congratulations! You have blocked an incoming strike to your head!

4.) Open Hand Middle Block

Remain in a Horse Stance. Open your arms to the sides. Tense your arms and turn your fists up while squeezing your fingers together while bending your thumbs and pressing them into your palms.The block should end just below your chin and slightly beyond your ribs.

Congratulations! You are blocking a side strike or giving a side strike. You decide!

5.) Supported  Spear Hand  

Remain in a Horse Stance. From an Open Handed Middle Block, quickly straighten your right arm while your left arm quickly slides under to support it. Tense your arm muscles as you practice these moves to increase strength in your blocks and your strikes. Remember to press fingers together while bending your thumbs and pressing them into your palms.

Congratulations! You blocked and you striked!

Now, repeat all five exercises with your other leg forward!

Never forget you are more than a conqueror!

live strong in God and yoga on!

xxoo

<3

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

<3

 

INVISIBLE?

Posted on by pennyjoliver

This picture says it all. It’s funny because it is just that: a picture. In real life, it hurts to feel invisible to other people. The worst part is, people probably don’t realize they are doing it to us. And if they do it, says more about them then it does us. Lately, it’s been happening to me a lot. For example, the other day I had a a ten minute in-depth discussion with my postman in the Post Office about golfing. You know the moment when you both discover you have a love for something. You walk away feeling like you have connected. Well, we talked up a storm that day; a week later I started the golf conversation, and it was like we never discussed a word about it before. Hopefully, the postman didn’t see my chin hang down the whole time he did my postage!

How about the “one-sided conversation”? You ask about their  lives, then they talk on and on about themselves?  How about the spell-bound look they give you when you ask them a question while they have been staring at their phone for the past 5 minutes?

Well, don’t lose hope. You are not invisible:

… for God sees and hears you…The eyes of the Lord are upon the righteous, and His ears are attentive to their cry. Psalm 34:15

… for God is listening intimately and intently to you… God is able to hear us even when we are silent. Romans 8:26

… for God is ready to help you… Don’t panic I’m with you there’s no need to fear for I’m your God. I’ll give you strength and I’ll help you. I’ll hold you steady and keep a firm grip on you. Isaiah 41:10

… for God is thinking about you all the time… My thoughts toward you are countless as the sand on the seashore. Psalm 139:17

… for God thinks the world of you...even the hairs on your head are all numbered. So don’t be afraid. You are worth more than many sparrows. Matthew 10:31

… for God made you a “one of a kind person”…You are a blessing! The Lord made you in an amazing and wonderful way. Psalm 139:14

… for God thinks your gorgeous…The King is enthralled with your beauty. Psalm 45:11

… for you must hold your head high, God gave you dignity…You have dignity. Proverbs 31:25

… for you can ask and you will get real answers…Call to me and I will answer you, and show you great and mighty things which you do not know. Jeremiah 33:3

…for you simply cannot be invisible if God is always with you…I am with you always, even unto the end of the world. Matthew 28:20

…for how can you be invisible if you are constantly loved?…You are love forever. Romans 8:38-39

You may feel invisible to the world at times but to God, you are being loved moment by moment beyond measure! Gosh, I feel better now.  I hope you do too!

yoga on

xxoo

<3

 

 

 

YOGA FOR A QUICK BRAIN BOOST

Posted on by pennyjoliver

Join me and together we will boost our brain power!

Did you know? Just a 20 minute yoga workout will definitely improve the blood flow to your brain, according to a study published in the journal of Physical Activity and Health. Researchers had 30 female college age students spend 20 minutes practicing yoga and 20 minutes doing aerobic exercise. Researchers gave participants a cognitive assessment test after both the yoga session and the aerobic session. Amazingly, they found test scores to be significantly superior on tests that were taken after the yoga session.

Below is a simple yoga pose called “Padahastasana,” or Forward Bend. It is a great brain booster because it involves bending over. When you bend over blood rushes to your brain. As you progress in this pose, your head may eventually touch your knees. More importantly, your memory will be improving!

 

Stand tall with your feet together. Spread them apart if you need to for better balance. With your hands up over your head inhale deeply. Exhale as you fold over your legs. You may bend your legs if need be and work up to straightening them. The most important thing is the bending over. Even if you can only touch your knees and your knees are bended, this pose will still increase the flow of blood to your head.

To begin, inhale long and deep and stretch up to the sky with arms over head. Exhale and slowly fold over your legs. Repeat 5-10 times. Try and stretch and release your brain from all thought. Once you have completed the stretching up and down, remain folded over like the picture above. Inhale and exhale for 30 seconds to 1 minute and let Heaven fill your brain with Heavenly thoughts.

This pose also tones your abs and can relieve bloating, constipation, indigestion and other gastric troubles. The circulation of blood throughout your body is improved too. Your brain will be getting a boost with blood flow and, hopefully, heavenly thoughts too!

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xxoo

<3

YOGA CHALLENGE AT HORSESHOE BAY BEACH

Posted on by pennyjoliver

Coming at ya from Horseshoe Bay!

There’s something about the beach that compels me to strike a yoga pose. Maybe it’s the sand, or the sun. Maybe the water? No, it’s definitely the gorgeous blue sky! How about it’s all of these things, wrapped up in the sensation that I feel unbounded and absolutely unrestricted. So free! So, why not offer you a yoga sequence that may ignite that “freedom feeling” in you? That is precisely the reason why I choose these yoga poses below: to induce that open, free and easy feeling. These poses will help you to open your heart center, activate your core, free your hip flexors and lengthen your hamstrings. Focus on your breath as you move through these yoga postures; it will increase the benefits of each pose. Your body will love you for it!

If you like, take it a step farther and enhance your yoga workout and your life with meditation upon God’s words.

For God says in His word that,

…if the son sets you free you will be free indeed.

John 8:36

I find the challenge is staying free. Seems everything and everyone wishes to control each of us. It’s usually not intentional, but most of the time routine, habits, culture and even people’s needs and expectations have a way of captivating and imprisoning us. Soon, we’re living for everything else but what really matters. These words from God are a great reminder to us that we are no longer bound by anything or anyone. We were captives once and Jesus came to set us free. And, if we believe Him, we will be free indeed!

Before you begin, take a moment to get into that “beachy” state of mind. Breathing deeply and thinking upon how free you are in this present moment will help. Try to stay present through out the segment and remind yourself daily that freedom is always yours, both on and off your mat!

1.) Intense Side Stretch Pose in Reverse Prayer Hands

It may be a challenge for you to try to get your palms to meet behind your back, but with practice you might do it! It will be worth your efforts too because your heart, back, shoulders, lungs, arms and more will begin to open and built up tension can then release. Remember, less tension boosts energy!

To begin, try to line up your heels with your right foot toes pointed forward and back foot angled slightly. If you feel unsteady, widen the width of your feet. Now, try and press your palms together at your back, and then take a huge breath in (your torso should lift as you inhale). Then, slowly release your breath as you fold over your forward leg. At the end of the stretch where you can go no further, release your hands and let them stretch over your leg.

Once you have arrived at maximum stretch, breath deeply through your nose for 5-10 breaths. Repeat a few more times and try with your left leg forward.

2.)  Lunge Pose

From Intense Pose, simply bend your forward leg and place your hands on your mat for support. Your right foot should be directly below your right knee, hands directly below your shoulders. You may deepen the stretch by extending your back foot away from your body. Breathe deeply through your nose for 5-10 counts. Try to stretch a little farther.

3.) Revolved Lunge Pose

After you have completed your breathing in Lunge Pose, simply lift your right arm up and look up at it. Stretch it as high as it will go and breathe deeply for 5-10 counts again.

4.) Extended Lizard Tail Pose

From Lunge Pose, simply and gently lower your elbows to your mat. Check to make sure your elbows are directly below your shoulders. In the picture, I went for a deeper stretch by extending my forward foot, but you don’t have to do this. You may also lower your back knee to the mat if holding that knee up up is too much of a challenge at first. Breathe through your nose while in the pose for 5-10 counts.

5.) Elbow Plank Pose

From Extended Lizard Tail Pose, pick up your forward foot and swing it around to Elbow Plank Pose.

Or, alternately, lay down and place your elbows on your mat with shoulders directly on top of them. Curl your toes under and lift your body up. Try to breathe deeply and steadily for 10, 30 or 60 seconds. Repeat the process a few more times if you like.

 

6.) Camel Pose

Come to your knees. Curl your toes under. Let your knees be directly below your hips. Place your hands on your hips. Slowly and gently lean back. If you feel you can go farther back, take it slow and lean back while pressing your hips forward. If you can, let your hands find your heels, but only if it is comfortable for you. Maybe touch one hand, then maybe come up and do touch the other one. Do whatever feels good and right for you! Any pain always means stop immediately!

If you are able to stretch farther, uncurl your toes and hold both heels while pressing your hips forward. Breathe deeply for however long that you can. Start with 3 breaths through your nose only and work up to more.

When you have completed each pose on each leg, lie down and let healing happen. Realize how truly free that you can be!

Halleluyah!

xxoo

<3

JESUS AND THE BRIDGE POSE

Posted on by pennyjoliver

Bridge Pose or Setu Bandasana. Setu in Sanskrit means ‘bridge,” sarva means “all” and anga means “limb.”

All bridges are important tools for connecting. The Yoga Bridge Pose is no exception. It is one of the best back-bending poses for beginners. Both dynamic and versatile, it helps to open your body up and build strength at the same time. It tones your upper body and legs, lengthens your hip flexors, opens your chest muscles and improves breathing, circulation, digestion, and thyroid functions. It calms the brain and eases anxiety, thus promoting overall relaxation. Bridge Pose does not disappoint. You will reap the benefits from building a strong bridge. All your limbs will be working in Bridge Pose to construct a bridge with your body, while also connecting your practice to other poses.

As you lift your body into a bridge, remember the most famous bridge of all, Jesus! When Jesus stretched out His hands upon the cross to die for mankind, He was the greatest bridge ever created: the one and only bridge that God constructed that connects us to God and leads us to Heaven. We simply need to believe in Jesus as our bridge. When we do, we have crossed over from death in our sins to eternal life with God, forever!

For there is One God and one mediator between God and mankind, the man Jesus Christ.

1 Timothy 2: 5-6.

Bridge Pose

Lay flat on your mat. Bend your knees and bring your heels closer to your sitting bones. Place your arms by your sides, palms down. Lift your hips from the mat by pressing your feet and arms firmly to your mat. Your knees should stay in line with your hips. You should only lift your hips as high as what is comfortable for you. Hang out here for a few deep breaths.

As you progress in Bridge Pose, you will want to bring the backs of your arms closer together and interlace your fingers. Keep your upper arms pressed firmly into the mat. This will allow your hips to lift a little higher. Hang out here for a few more deep breaths, maintaining the pressing of your arms and legs into your mat. Hold this pose between 1 and 2 minutes.

You may want to continue to build strength in your legs and back. If so, hold your ankles while inhaling, lift your hips while exhaling, then lower your hips for a few counts. Try to do this 10 times and progress up to 30-50 hip lifts.

When you are ready, lower your hips and lay flat. Relax here. Soften and let long held tensions unravel in God’s deep love for you!

Halleluyah!

Peace and Joy

 

A FLOCK OF LOVE

Posted on by pennyjoliver

 

Before I started taking yoga pics, I never really was a fan of the outdoors. Now I can’t wait to go outside some where, anywhere and strike up a pose because God surprises me with His glory every time. With an abundance of His beauty to see there is always a truth to discover and wisdom to be learned from each and every pic. Regretfully, I was too blind and too busy to care. Especially blind for the millions of everyday birds outside my window. Don’t get me wrong. It’s not that I decided they are not worthy of my time nor my observation, it’s just I was too busy. But isn’t that the point? Though the birds fly above me and sit on trees outside my window, I was so absorbed in the cares of this life I could not even see them!

…and Jesus said, “Look at the birds of the air, for they neither sow nor reap nor gather into barns, yet your heavenly Father feeds them.” And if your heavenly Father feeds the birds of the air, how much more will He feed you, His precious beloved child!”

Matthew 6:26

Perhaps God created birds to let us know that we are far more valuable than many, many birds put together. In Matthew 10:29, Jesus said,” Are not two sparrows sold for a copper coin?” Then, in Luke 12:16, He said, “Are not five sparrows sold for two copper coins?” Add it all up and we can’t help but realize that these sparrows are so cheap that you can buy four of them for two copper coins, and you get one thrown in for free!

Such common birds are those sparrows, yet not even one of these cheap birds falls to the ground without the Father’s knowledge (Matthew 10:29). Not one of them is forgotten before Him (Luke 12:6). So will He forget us who are of more value than all these birds put together? Maybe that is why Jesus also said,

“Therefore, do not worry, saying, “what shall we eat?” or “What shall we drink?” or “What shall we wear?”…For your Heavenly Father knows that we need all these things.”

Matthew 6:31-32

If our Heavenly Father cares for cheap, common birds, and feeds them everyday, how much more will He care for us? For we are His dear precious children. May our hearts take comfort as we hear God say to us,

“Do not fear therefore; you are of more value than many sparrows.”

Matthew 10:31

Perched on a tree branch, two birds were observing people rushing from once place to another. Looking at their faces, one bird asked the other, “Why are human beings so full of worries and cares?” The other bird answered, “Maybe they don’t have a heavenly Father like we do.” Perhaps that is why birds are able to fly. No cares and no worries to burden them and weight them down.

Maybe that is why every shape, color, and species of birds come together every morning and every evening in concert, without fail, to tweet out their grand opus before their Creator. And isn’t it such a blessing to know when God created the world, He even provided a sound system for His children? Even better, He gives us a perfectly composed concert to wake us everyday, and a lullaby to serenade us to sleep every evening. He also gave us guidance through the Scriptures to ensure we know without a doubt that God thinks about us, knows what we need, and has provided it all already. Simply because He loves us!

 

Halleluyah!

Next time you see or hear the birds be sure to remember that you are worth all of them to God!