gratitude

Where Yoga Meets Faith

Posted on by pennyjoliver

How can the practice of yoga complement and enhance our walk with God?

Surprisingly,

I have found there is a harmonious relationship between yoga and faith and this ancient practice can surely deepen our connection to our Heavenly Father while nurturing our soul, inspiring us to live out our faith with greater intention and grace.

In 1 Corinthians 6:19-20, we are reminded that our bodies are temples of the Holy Spirit, and we are called to honor God with our bodies.

Yoga can surely be a tangible way to live out this calling, reminding us to care for our bodies with respect, and love.

One of the most profound aspects of yoga is the emphasis on breath, or pranayama.

In yoga, the breath is not just a physiological function, it is a bridge between the body and the spirit. What if we approached our breath as a prayer? Each inhale could be an invitation for God’s presence, and each exhale, a release of our worries, cares and doubts and fears while surrendering them all over to Him.

   This can surely turn a yoga session into a moving meditation, where every breath is a conversation with God.

Yoga also teaches us to be mindful, being actively present in each moment.

This resonates deeply with the biblical instruction to meditate on God’s Word.

Psalm 1:2 says, “But his delight is in the law of the Lord, and on his law he meditates day and night.” Yoga offers a unique opportunity to combine the physical act of mindfulness with the spiritual practice of meditation. As we hold each pose, we can meditate on scripture, allowing God’s Word to sink deep into our hearts.

 

 

The Bible also teaches us that there is power in letting go and trusting. In yoga, it is also important to let go of what no longer serves us, mirroring the spiritual act of surrendering our lives to God’s will. Matthew 11:28-30 invites us to come to Jesus with our burdens and find rest in Him. As we find stillness in some yoga poses, we can also reflect on this invitation, finding strength not in our own efforts but in His grace.

 

 

Surprisingly, there are many ways to integrate faith into our yoga practice.

One way is through Scripture-inspired flows. Starting our practice with a focus on Philippians 4:13, “I can do all things through Christ who strengthens me.” allows us to move through poses that build physical strength, letting the Scripture be our mantra, reminding us that our true strength comes from Christ.

Another beautiful way is taking a moment to sit in stillness, close our eyes, and offer a prayer of gratitude. Reflecting on the peace we’ve cultivated we can also offer it back to God, asking Him to guide us through. Whether we’re on the mat or in prayer, remembering that each breath, each movement, and each moment of stillness can be an opportunity to draw nearer to God!

Halleluyah!

Peace & Love, Penny!

Inhale Thanksgiving and Exhale Thanksliving!

Posted on by pennyjoliver

Join me as we bend over backward in these energizing yoga positions. We’ll not only flex our spine, but also stretch our hips, expand our shoulders and chest, and open up our hearts. The positions below progress in difficulty so start with the first few positions progressing only as you feel comfortable.

There are many health benefits of being grateful. A 2009 National Institute of Health (NIH) study showed that our hypothalamus, the part of our brain regulating a number of our bodily functions becomes activated when we feel gratitude or display acts of kindness. These gestures flood our brain with the chemicals called dopamine and serotonin-our happy feel good hormones. What’s fascinating is the neurological effects of gratitude open the door to many health benefits including better sleep, stress relief, reduced anxiety and depression, decreased pain levels and increased energy- boosting and enhancing overall health and wellness. Why not include a dollop of gratitude in this quick yoga workout and get a head start on Thanksgiving!

God told us long before science His simple prescription for health.

…in everything, give thanks. 1 Thessalonians 5:18

…kind words are like honey sweet to the soul and healthy for the body. Proverbs 16:24

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

 

1.) Cat/Cow Position

  • Lower your body to all fours.
  • Spread your palms wide below your shoulders.
  • Position your knees directly below your hips.
  • Inhale deeply lowering your head, rounding your back.
  • Feel as though your inhaling your stomach up to the sky.
  • Exhale releasing your breath while letting your hips and back sink while arching comfortably up.
  • Look up and stretch and tone your neck too.
  • Repeat the process from Cat to Cow 10-20 times.

 

2.) Knee/Back/Shoulder Strengthener

  • Roll up a towel, place it under your knees for support if you like.
  • Place your hands on your hips or clasp them behind your back.
  • Inhale, lifting your arms up behind you and arching comfortably back.
  • Exhale lowering your hips and siting back on your heels.
  • Place your head on your mat or place a pillow or a rolled up towel for your head to rest upon.
  • Keep pressing your hands up behind you as you exhale.
  • Repeat the process 10-20 times.

3.) Bridge Pose

  • Lie down placing your feet below your knees.
  • For a deeper stretch bring your feet closer to your body.
  • Place your arms by your sides or clasp your hands under your body.
  • Inhale slowly, lifting your hips as high as is comfortable.
  • Exhale slowly, lowering your hips.
  • Repeat the process 10-20 times.

4.) Half Camel Position

  • Rise to your knees.
  • Position your legs hip distance apart.
  • Curl your toes under or stretch them out on your mat.
  • Inhale deeply, slowing stretching back.
  • Place your left hand on your left heel.
  • You may also place your hands on your hips if it feels too challenging.
  • Breathe deeply for 5-10 counts then switch arms.
  • Go slowly and be gentle as you arch back.
  • Repeat on both legs up to 10 times.

5.) Full Camel Position

  • Once you feel comfortable in both Half Camel positions arch back while pressing both hips forward placing a hand on each ankle or foot.
  • Continue to press both hips forward while breathing deeply for 3-5 counts.
  • Slowly come up and forward placing both your hands in front of you on your mat.
  • Repeat Full Camel position 2 more times.
  • Lay down on your back and breathe for 10 counts.

6.) Table Top Position

  • Sit with your knees bent in front of you.
  • Place your palms behind you and directly below each shoulder.
  • Lifting your hips press them up through your feet and palms.
  • Let your head gently fall back.
  • Breathe deeply for 3-5 counts.
  • Next, press up into a Table Top position with a big inhale, then exhale as you lower your torso.
  • Repeat the process 10-20 times.

7.) Back Bend

  • Lie down with your legs hip width and bend your knees.
  • Position your palms next to your ears with your fingers facing your heels.
  • Push up through your feet and palms, gently lifting your hips and torso.
  • You may only be able to lift your body a couple inches, which is a great starting point.
  • Come back down taking a moment to rest before trying again a few more times.

8.) Seated Forward Bend

  • Sit with your legs stretched out forward.
  • Trying to keep both sitting bones on your mat stretch your arms up and over your legs.
  • Breathe deeply for 10 counts.

I hope you enjoyed this quick yoga workout. May God bless you with many reasons to always be grateful!

Until next time,

xxoo

Penny!

GRATITUDE YOGA CHALLENGE

Posted on by pennyjoliver

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

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

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

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

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

Psalm 118:24

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

1.) Standing Side Stretch

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

2.) Star Pose Stretch and Twist

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

3.) Extended Leg Squat Stretch

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

4.) Triangle Pose

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

5.) Warrior II Pose

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

6.) Extended Side Angle Pose

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

7.) Half Moon Pose

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

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

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

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

9.) Warrior I

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

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

I pray all your days are filled with joy!

xxoo