BOOSTING METABOLISM AND CIRCULATION YOGA CHALLENGE (for everyBODY)

Posted on October 31September 29 by pennyjoliver

Yoga promotes health and happiness, helps us lose weight, burn calories, boost metabolism, and reduce stress. Twisting yoga positions stimulate our metabolism which helps our brain, heart, and kidneys to function smoothly. Back-bending yoga positions improve our breathing encouraging fat burning capabilities. Inverted positions stimulate our circulatory system while encouraging blood flow and oxygen intake throughout our vital organs and our entire bodies.

Chronically elevated levels of stress can cause weight gain – when we are stressed, our adrenal gland secretes the hormone cortisol. Cortisol is good for us, however too much cortisol flowing through our bodies can mess with our metabolism, causing us to be irritable, depressed, and unable to lose weight. Generally, yoga reduces stress. Studies also show that prayer and meditation help to reduce stress as well. As you practice this yoga challenge try to maintain a meditative state by refusing to let your mind focus on anything negative. Perhaps theses comforting words from our Heavenly Father may help!

Don’t worry about anything; instead pray about everything. Tell God what you need, and thank him for all he has done.

Philippians 4:6

Try to relax by breathing deeply in a seated position. When you feel you are ready, grab a mat, water and let’s get started!

1.) Forward Bend

Stand hip width.
Extend your arms out to the sides with a big inhale.
Press your palms together overhead.
Release your palms and slowly lower your arms with a big exhale.
Repeat 10 times.

2.) Forward Bending Twist

Lower your torso as far as you can, whether on your knee or on the mat.
Inhale deeply. Exhale deeply, extending your right hand up – if possible, bend your right knee.
Repeat, extending your left arm up while bending your left knee.
Alternate each arm and leg for a total of 5-10 repetitions.

3.) Lunge Pose Twist Variation

Lower your left knee directly below your hip.
Keep your right forward toes directly below your knee.
Take your left elbow and place it to the outside of your forward knee.
Let your palms meet and press them together.
It may be beneficial to inhale before you twist, and exhale as you twist. This creates more room for the twist!
If you can, tuck your back toes and lift your right knee off your mat.
Breathe deeply up to 10 times then switch legs.

4.) Warrior I with Eagle Arms

With your right foot, step to the top of your mat with your toes pointed forward and directly below your knee.
The longer you step, the more challenging this pose will be.
Both your heels should be on the same line, if possible.
Sink your hips and pull your torso up and out of your waist.
With both elbows extended and bent in front of you, slide your right arm under your left elbow. Continue to snake that hand around your arm until both palms meet.
Lift your Eagle Arms and look up to the heavens.
Breathe deeply up to 10 counts and switch legs and arms.

5.) Star Pose Twist

Come to the middle of your mat and extend both your legs to the sides.
If you find you cannot lower your torso to the mat, stay where you are. Place your hands on your legs and breathe deeply for 3 counts.
Lower both hands to your mat. Make sure your hands are directly below your shoulders. Inhale deeply. Extend your left arm up with a deep exhale.
Repeat inhaling deeply with both hands on your mat and exhaling deeply as you extend each arm up for a total of 10 times with each arm.

6.) Seated Spinal Twist

Sit with both legs extended in front of you.
Lift your left leg, taking a moment to stretch it.
When ready, inhale deeply and exhale deeply while extending your left foot over your right thigh.
Your exhales give you more space to twist, so try to remember to exhale as you practice each twist.
Sit up tall and hug your knee to your chest and breathe deeply for 10 counts.
Repeat on the other side by extending your right leg over your left thigh.

7.) Bridge Lifts

With your feet hip width below your knees, inhale deeply while lifting your hips up.
Exhale deeply as you slowly release your hips to your mat.
Repeat this 10-20 times.

8.) Camel Pose

You may want to roll up a towel and place it under your knees for comfort and protection.
You may keep your toes tucked for an easier version, or let your toes lie on your mat.
With your legs hip width and hands on your hips, inhale deeply and gently stretch back.
If you feel comfortable, release a hand to your foot. Then alternate reaching each hand back.
If you continue to feel comfortable, reach both hands back at the same time with a normal breath.
Stay in the pose for 5 to 10 counts.

9.) Seated Forward Bend

With legs stretched out in front of you, inhale deeply with arms extended out to the sides, then overhead.
Exhale deeply, releasing your arms while gently folding forward over your legs.
Repeat 10 times. Then stay folded over your legs with deep breathing for 10 counts.

10.) Low Lunge Twist and Stretch

Come up to your knees.
Extend your left foot forward, with your knee directly over your foot.
Let your hips sink forward.
Inhale deeply, then exhale deeply, gently twisting over your forward left thigh.
Hold the twist with 5-10 deep breaths, then release.
Clasp your hands behind your back. Gently lift them up and hold them there with 5-10 deep breaths.
Looking up will help your back arch. You may place your hands on the back of your hips as well.
Repeat both positions with your right leg forward.

Lay down for a few minutes and let all that work you did for your body work for you now!

Try to complete this yoga sequence a few times a week for best results and thanks for joining me!

May peace always be with you!

til next time

Love, 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

TREE POSE MINI YOGA CHALLENGE (be rooted and grounded in love)

Posted on August 1September 17 by pennyjoliver

Hi Friends!

I introduce you to the simple but physically challenging Tree Pose. It’s a strength building whole body pose helping us to build a firm foundation so we won’t fall over so easily in life. It greatly improves our sense of balance and coordination and remind us to keep calm, focus, breathe, and let it all go. Then we can stand tall and grounded with ease and grace for all situations in life.

1.) To remain stable, focus on an object in front of you; this will provide stability.

2.) Place your left foot on your ankle. Try to gently slide your foot up higher up your leg each time you do the pose.

3.) Let your bent leg feel like a tree branch, extending out from your foot, ankle, knee and hip.

4.) Use your feet to sustain you, working all the tiny, muscles, ligaments and tendons in your feet. It’s okay to sway a little bit and even to fall. Just get back up and try again!

5.) You may place your hands on your hips the first time you do the pose. Gradually, the goal is to press your palms together in front of you, and then eventually place your hands over your head.

6.) Slow down to “tree speed”. Breathe deeply for 1-3 minutes in this pose and get refreshed.

7.) Now do Tree Pose with your right foot.

A tree a day may keep the doctor at bay!

Studies have shown that the practice of Tree Pose has positive benefits in overall balance and coordination. One 2012 study published in The Journal of Evidence-Based Complementary and Alternative Medicine looked at the health benefits of Tree Pose in seniors. They found that, even though Tree Pose is simple, it places demands on the body that can lead to improved strength and balance thus reducing falls and accidents.

Our feet contain 72,000 nerve endings which communicate with our brain giving it feedback about our body’s positioning and alignment. Standing in a Tree Pose encourages our brain to work harder finding new pathways to keep us stable and balanced on one leg.

Take the lesson of Tree Pose off the mat and into our lives we find that for true stability, balance, strength and peace, it is wise to allow love to guide us,

Living your life life rooted and grounded in the love of God.( Ephesians 3:14-21)

I hope you enjoyed acting like a tree for a few moments with me. Remember to stand tall and let love guide you where ever you may go!

WARRIOR II POSE MINI CHALLENGE (unleash your inner warrior while building outer strength)

Posted on July 27September 17 by pennyjoliver

Hold your head high and confidently, unleashing your inner warrior as you stand in Warrior II Pose!

1.) Spread your feet approximately three to four feet apart, keeping them on the same line.

2.) Press down in all four corners of your feet, pushing into the outer edge of your back foot for stability.

3.) Keep pressing your extended arms back for a deeper stretch while extending your arms out to the sides.

4.) Gaze over your your middle finger with both palms facing down.

5.) Stand strong and breathe deeply for 10 deep breaths as you celebrate the power of the warrior!

6.) Step your back leg in for more support.

Step into Warrior II Pose. Build inner and outer strength while developing balance and stability. Cultivate grace and ease while building stamina and concentration. Stretch and strengthen your hips, legs, arms, chest, back, and feet while energizing your tired limbs. Stimulate your abdominal organs too all while improving your circulation and respiration.

Remember that God says you are MORE than a conqueror. ( Romans 8:37) Go forth and be all that He created you to be…strong, mighty, and victorious! For the Lord is with you like a “Mighty Warrior.” (Jeremiah 20:11.)

keep calm and conqueror on!

thanks for joining me and may love guide you where you may go…

BASICS YOGA CHALLENGE FOR BEGINNER’S (gentle yoga to ease into moving with deep breathing)

Posted on May 30September 29 by pennyjoliver

With over 36 million people in the USA practicing yoga, why not start a yoga practice today in the comfort of your own home? Halleluyah Yoga is here to help you get started!

Join me as we practice some deep, conscious breathing and explore a few very basic Asanas. Asanas are the physical postures that make up yoga. They build our bodies, focus our minds, and challenge us both mentally and physically. They offer us practice at mastering our reactions under stressful conditions. What we learn about ourselves can then be taken off our mats and into our lives.

To wake up our bodies and refresh our minds, I have included some deep breathing in these Asanas. Awareness of your breath will draw your mind to this present moment. A few moments before you begin, clear your mind through deep breathing so that you may enjoy all the wonderful gifts that yoga has to offer!

Grab a mat, towel, and some water; step onto your mat!

1.) Sitting Cross Legged

Sit in a simple cross-legged position.
Become aware of your sitting bones in contact with your mat.
Try to adjust your weight on both of your sitting bones equally.
If you have trouble sitting comfortably, move your feet forward and slide your heels apart until you are more comfortable.
Try to lengthen your spine by pulling your stomach in.
Press your shoulders down while lifting your chin. Feel anchored, grounded and centered in this position.
Place your hands on your knees.
Now you are ready to just breathe.

A deep breathing tip: Picture yourself taking the biggest, deepest, slowest, and longest inhale imaginable! Start at the bottom of your stomach, and picture your inhale riding up your stomach, through your lungs, chest, neck, mouth, nose, and head. Feel your entire torso lift with this breath as it expands to make room for more breath. At the top of this breath, when there is no more room for any more oxygen, hold it all in for a second or two. Then, slowly let the oxygen release from your head down to your nose, mouth, neck, chest, lungs, and stomach. Give a gentle push out with your stomach at the end of the exhale. Relax for a few seconds and repeat the process again. Then do it a few more times!

2.) Cross-legged Twist

Sit up tall.
Inhale with a big inhale.
As you exhale, begin a slow, gentle twist from your hips to your right side.
The end of your exhale should end your twist.
You may deepen the twist by placing your left hand on your knee.
Relax your breath and come back to the center.
Repeat the entire process of breathing and twisting to the left side of the room.
Repeat a twist to both sides a few more times!
Remember that your exhales will provide more space for you to twist.

3.) Seated Baby Cobra Stretch

This exercise is a terrific warm-up for your spine, a shoulder stretch, and a chest opener.
Doing this exercise with deep inhales and exhales releases stress, and improves lung capacity and circulation.
Seated in your cross-legged position, please place each hand upon each shoulder.
Inhale as you lift your chin and stretch back.
Exhale, tucking your chin, rounding your back, and rolling your shoulders forward.
Repeat the process 5-10 times.

4.) Cross-Legged Side Stretch

Your sides need a little love too, so let’s stretch them!
Seated in your cross-legged position, please inhale deeply and slowly, extending and lifting your arms overhead.
Press your palms together for a second or two.
Slowly exhale, lowering your right arm to your mat while reaching over with your left arm.
Look forward and try to match your ear to your right shoulder and your left bicep to your ear.
Meet your palms together overhead, and then repeat the stretch on your left side.
Repeat the process on both sides 3-5 more times.

5.) Child’s Pose

Child’s pose is an essential pose in many yoga classes because it’s a retreat back to a safe resting place after practicing more difficult poses. Beginners, as well as advanced students, all benefit from striking this sanctuary of a pose!
Sitting on your heels with your knees together, fold forward over your thighs.
Rest your forehead to the floor. Extend your arms overhead.
Close your eyes and let go of any tension.
Enjoy the reassuring massage of your stomach pressing down into your thighs with each inhalation.
For high blood pressure, or if your sitting bones stay up too high in the air, rest your forehead on a pillow or towel. Even making fists with your hands and resting your head there will do!

6.) Cat/Cow Pose

These two poses will bring awareness and flexibility to the entire length of your spine. They provide a great way to activate your entire body and get your blood pumping!
Before we begin, on all fours check to ensure your hands are spread open wide and directly below your shoulders.
Your knees should be directly below your hips.
Inhale, pressing your palms into your mat, raising your chin, and lengthening your neck. This will provide an arch to your back, making your tailbone lift and stretch. Hold for a moment.
Slowly exhale, rounding your back by tucking your chin and your pelvis. Keep moving your chin toward your breastbone.
Repeat 10 more times, inhaling and arching your head up. Exhale and tuck inward.
Accentuate the stretch so it gets deeper each time.

7.) Seated Forward Fold

Stretch out your spine, your hamstrings, and your back in this pose and give your brain a boost by folding forward!
Sit with your legs forward.
Keep your knees and toes pointing to the sky.
Lengthen from your tailbone to the top of your head.
Keep equal weight on each sitting bone.
Inhale, extending your arms out to your sides and pressing your palms together overhead.
Exhale, folding forward over your legs. At first, you may not bend forward very far, but with time your flexibility will improve!
Repeat this stretch, inhaling up and exhaling as you bend forward up to 10 times.
After you have completed it, remain bending forward and breathing normally. After just a few moments, you may witness yourself bending deeper forward.

I hope you enjoyed this beginner class and may you have an awesome day or night, filled with love and peace. And may peace be with you wherever you may go! (John 20:19)

YOGA CHALLENGE FOR BEING PRESENT (balance and stability postures for focus)

Posted on May 21January 25 by pennyjoliver

Join me and let’s take a stand to improve our balance, stability and strength. The price of balance is constant attention or in the language of yoga. “being present.” When we focus on the task at hand, our extraneous thoughts will dissolve. Such focus instills a deep sense of calm as we exist in the here and now. Meanwhile, our entire body will be working to hold us up from the bottom of our feet to deep inside our brains. Don’t worry if you wobble or fall over, everyone does. The key is total focus, continuous breathing, a positive outlook and a,” I can do this mindset! If you practice this sequence weekly and regularly, soon balancing on one foot, will be as steady as a flamingo!

Here are a few tips to help you get started:

You may find that keeping your eyes fixed upon an object in front of you will help you stay focused.
You can use a wall or a chair for support.
You can bend both knees before lifting one leg
Keeping your knee bent will also make it easier.
You can put extra weight on the outer edge of your standing foot.
You can spread your toes and the ball of your standing foot to enhance equilibrium.
You can use your arms to balance and help stabilize your body like a tight rope walker.
To increase your strength in each pose, try holding each pose for long periods of time and repeat a few times.
Taking what you learn in a yoga class off the mat and into your life is what yoga is all about. Add words of wisdom from our Creator and we have a recipe for lasting peace. For God says, don’t dwell on the past. (Isaiah, 43:18-19.) Don’t worry about the future.( Matthew 6:34.) To find soul strength and stability just believe, “The steadfast love of the Lord never ceases.” Lamentations 3:22.

1.) Star Stretch

Extend your legs to your sides to a place that is comfortable for you.
With a big inhale, extend your arms out to the sides, letting them meet overhead.
Go slow as you breathe deeply 3-5 more times, inhaling as you extend up and exhaling as you lower your arms.
On your last exhale, when your arms are extended but at your sides, gently twist and fold over your right leg. Breathe deeply for 3 counts, then come up.
Repeat the exercise, twisting over your left leg for 3 deep breaths.
Twist over each leg a total of 3-5 times each breath.

2.) Triangle Stretch

Pivot your right toes to face your right side.
Slightly turn your back toes in.
Keep your heels on the same line if possible.
Your legs should be straight, but you may bend them for more support.
The distance between your legs should about two and a half feet.
If you feel wobbly, find the position where you feel more balanced. The perfect place for you IS the perfect place to start the Triangle Stretch.
Stretch over your forward right leg with 5 deep breaths.
Use a table, chair, or wall for support if necessary.

3.) Warrior III

Stay in Triangle Stretch if you are just starting yoga.
If you can, lift your back leg off the floor. Even one inch is a great starting place!
Make sure that both your hips are squared forward.
Press your palms together. Hold and breathe 5 deep breaths.
Use a chair, table or a wall for support if necessary.

4.) Warrior II Variation

Lower your back leg while bending your forward knee.
Don’t allow your knee to extend beyond your toes.
The toes of your back leg should turn in slightly.
Try to get both your hip bones to look forward.
Extend your arms out to your sides.
Breathe deeply for 10 counts.
Lift your forward heel and give your foot a workout!
Step your back leg if you need more support.

5.) Strong Peaceful Warrior

Remain in Warrior II Pose.
Make tight fists.
Bring your left elbow back as far as you can.
Extend your right arm up and back. Follow it with your eyes.
Gazing upward, hold this position for 5-10 deep breaths.

6.) Warrior I Knee Dips

Put your right leg forward; put your back heel up off the ground.
Both sets of your toes should face to your right side.
Clasp your fingers together, with index fingers pointing upward.
Inhale deeply, then exhale slowly, lowering or dipping your back leg to your mat.
Inhale as you come up; exhale as you lower for a total of 10 dips.
Step in for more support and do a quick dip if you can’t do the full dip.
Step your back leg out, arch your back, and go real slow with many repetitions for more of a challenge.

7.) Up Dog/Down Dog

For Down Dog, start on all fours. Put your hands below your shoulders, with your knees directly below your hips.
Slowly press into your hands while lifting your sitting bones up.
Keep your gaze on your knees.
You may come down and breathe deeply on all fours if the above is too difficult.
Walk your legs back, allowing your heels to touch your mat. Bend each leg and breath here for a few counts.
For Upward Dog, slowly lower your sitting bones while lifting your chin up.
Try not to let your shoulders and neck sag into one another. Lift your chin and push your shoulders down. Press through the palms of your hands. Keep your arms directly below your hands.
Move into Up Dog again. Repeat both exercises 3-5 times.

8.) Down Dog Side to Side

From Down Dog, squeeze your sitting bones.
Twist from side to side, with legs clasped together, for 10 counts.

9.) Elbow Leg Lifts

Start on all fours. with your hands directly below your shoulders and your knees directly below your hips.
Lower to your elbows if you can!
Lift and lower your left leg 10-20 times.
Repeat with your right leg.
Even a lift of 1 inch is a fantastic place to start!

10.) Three Legged Dog Into Half Moon Pose

Straighten your right leg.
Extend your left leg up behind you.
Use a chair, table or wall for support.
Walk your right hand about one foot beyond your toes.
If you can, open your left hand and lift it up.
Your arms should extend directly out from your shoulders.
Breathe deeply for 10 counts.

11.) Half Moon Stretch

From your Half Moon Pose, grab your foot (if you can; this is difficult).
Stretch and breathe here for 10 counts.
You may always use support if needed.
Raise your leg just a bit each time when you first start doing this. Over time, you will notice yourself getting stronger and more flexible over time.

12.) Extended Side Angle

Lower your back leg while bending your forward leg.
Extend over your forward knee.
Breathe deeply for 10 deep breaths.
Step your back leg in for more support.

13.) Forward Bending Stretch

Shake out your legs
With feet hip distance apart stretch arms up over your head with a deep slow breath.
Lace your fingers together.
Exhale, slowly lowering your arms out in front of you.
Breathe in again and stretch up and lower again for 5-10 deep breaths.

14.) Tree Pose

Spread your toes wide while placing your right foot on your mat.
Place your left foot on your ankle.
Raise your arms and press your palms together. If this is too difficult, place your hands on your hips instead.
If you can, raise your left foot up your leg. Resting it on your inner thigh as high as you can.
Breathe deeply for 5-10 counts.

15.) Hand to Toe Forward Stretch

With your left hand, hold your left foot.
Stretch your leg out in front of you.
Place your right hand on your hip.
Breathe deeply for 5-10 counts.
Place your hands on your hips and lift your leg forward and breathe.
Keep your knees bent, or use a wall for support.

16.) Hand to Toe Side Stretch

Slowly move your leg from the previous position, and out to the side.
Place your right hand on your hip.
Breathe deeply for 5-10 counts.
Use a wall for support – this is supremely difficult, so don’t expect to get it on a first try. Practice!

17.) Repeat all 16 exercise on your other side.

Your left leg will be forward this time and you will balance on your left leg.
You may find each leg will be different, but that’s natural.

Thanks for taking a stand with me. Go forth in strength, balance, and stability!

May peace always be with you!

A JOYFUL YOGA CHALLENGE for MOM

Posted on May 11July 30 by pennyjoliver

Go ahead, turn the corners of your mouth up into a smile. Give up a belly laugh, a titter or a tee-hee. It’s no joke, science has discovered that laughing is beneficial to your health. Laughter actually sets off a chain reaction in our bodies that promotes physical and mental well-being. Giggling strengthens our immune system, relaxes our nervous system, protects our vital organs, reduces pain, increases blood flow and enhances our oxygen intake. It may even help us live longer. Keep up the lol-ing because a joyful heart is good medicine and it is just what the doctor ordered! (Proverbs 17:22)

Start this sequence off with a smile in Warrior II position. It will set your intention for joy. All the yoga postures were chosen as a quick body stretch/stress reliever as a gift to you this Mother’s Day!

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

1.) Warrior II

Smile!
Step forward while bending your knee into Warrior II.
Your hips should face forward, your stomach should be pulled in, and your arms should be extended out from your shoulders.
Your back foot should also be turned slightly in.
Breathe ten, and slow, deep breaths.
For better balance and support, simply step your back leg in.

2.) Side Angle Stretch

Relax and enjoy this stretch!
With same foot position as Warrior II, inhale as you stretch up and exhale as you stretch over your thigh.
Breathe deeply for ten counts.
Again, you can step your back leg in for better support.

3.) Triangle

Move slowly, be gentle, and be fully present!
Straighten your forward leg.
Position your hand lower to the floor, or your ankle, knee, or thigh.
Once you have found the position that is right for you, extend your other arm up and gaze upward.
Breathe ten deep breaths.

4.) Revolved Triangle

Turn the other cheek!
Switch your hands.
Keep your forward leg straight.
Keep pressing your shoulder open too!

5.) Warrior II

Keep smiling!
Step into Warrior II Pose again.
Breathe deeply for another 10 counts.

6.) Punching Warrior I

Punch out all negativity!
Pivot your back foot, so that your toes are all pointing the same way. This will turn your hips forward and square them off. Your shoulders will then be squared as well sitting on top of your hips.
Pull your belly in, lift your chest, and press your shoulders down. Hold this position.
Inhale deeply while pulling your right fist back by your elbow.
Meanwhile, stretch your left arm (hand in fist) forward with an exhale.
Inhale as you bring each fist back, and exhale as you finish the forward arm punch.
Hold the body position as you continue alternating punches, 25 times each with each hand for a total of 50 punches!
If you’re feeling it, do 2 more sets of 25 punches or opt for just a few more!

7.) Forward Fold Stretch

See things from a new perspective!
With your feet together, clasp your hands behind your back.
Pull your hands and gaze upward with a big inhale.
Exhale while folding forward.
Bend your knees and place your hands on your hips. For an easier stretch, do not keep your feet together.
Repeat numbers 1-6 with your right foot as your forward foot.
Do 7 again if you wish!

8.) Punching Fierce Pose

Ensure that all your negativity is gone, punch again in Fierce Pose. Be fiercely joyful!
With your feet together, sit back like you are going to sit in a chair.
Lead with your sitting bones. Don’t let your knees extend beyond your toes.
Bend your elbows and make fists. Hold your arms in front of your body.
Lower your right wrist, straightening your arm but keeping a fist position.
The baby finger part of your fist leads the way behind you.
Once it is extended beyond your body, bring it back to starting position.
Repeat with your left fist. Alternate 25 times on each side for a total of 50 Fierce Pose punches!
Do more if your having fun!

9.) Fierce Pose Twist

Do the twist!
With a big inhale, extend and lift your arms up from your sides.
With a big exhale, press your palms together while extending your left elbow over your right thigh.
Your big exhale is the key to creating more space for you to do the twist. Don’t skimp with your exhale!
Extending your arms and lifting up with a big inhale sets you up for the other side.
Repeat 3-5 times on each side.

10.) Bridge Variation

Open your heart and get more joy!
Lying down, bend your knees.
Inhale, lifting your hips by pressing into your feet, especially your heels.
Exhale, lowering your torso, repeating this sequence 10 times with deep breaths.
Even a small hip lift is a perfect starting place.
Once you have completed this, lift again, clasp your hands and stretch up for 10 deep breaths.

11.) Camel Pose Variation

A deep heart opening position, this position increases lung capacity so you can breathe more good stuff in!
Position yourself on your knees. Place a towel or a pillow under your knees for support if you need it.
Curl your toes for a lighter challenge.
Place your hands on your hips to begin. Keep them here, but if you can, stretch back.
If it feels good, place your right hand on your right heel and stretch your left one back.
Repeat this with your left arm for a total of 3 times on each arm.
If the position still feels, good stretch both arms back and place them on your heels.
Breathe deeply for 5-10 counts.

12.) Forward Bending Stretch

Determine to go forward with joy!
Sit with your legs forward.
Raise your arms up from your sides with a big inhale.
Slowly exhale as you fold forward.
Wherever you find yourself is the perfect forward fold for you!
You may bend your knees for a lighter version.
Repeat the process for 5-10 deep breaths.

13.) Seated Spinal Twist

Get twisted and smile!
Bend your left knee.
Place your right knee over your left knee.
If you can, wrap your left arm around your right knee.
Press both palms together breathe deeply for 5-10 deep breaths.
Place your hands on your knee to make it easier.
Switch legs.

Be present. Lay back for a few moments, letting joy envelope your soul.

When you are ready, go forth and have a very joyous Mother’s Day!

YOGA CHALLENGE FOR GOING FORWARD

Posted on May 2September 29 by pennyjoliver

The theme of this yoga challenge is, moving forward!

Give yourself permission to let go of whatever does not serve you. Dedicate this precious time to free yourself from whatever is weighing you down and holding you back. Remember that God made you. He knows all about you, even the secret things you try to hide from everyone else. Every tear you have cried is placed in a bottle by Him. He thinks about you more than every grain of sand in all the world. He loves you more than anything or anybody in the entire world. In His greatest act of love for you, He left His throne in Heaven, became a human being, and sacrificed His life for your sins, so you could be forgiven and live with Him throughout all eternity. We cannot even imagine how much God loves and cares for us. But He does not ask us to. He simply says to come to Him, so he can help us. He came because He loves you!

Allow true love to envelope you in each of these yoga poses. This mini-yoga class was created with forward moving yoga poses to remind you of that love. It is a symbol of our willingness to let go of the past and move forward into the wonderful futures that God has in store for each one of us!

Get stronger physically and keep moving forward in your life with reflection upon His amazing words to you…

The righteous keep moving forward…

Job 17:9

You are a new creation…

2 Corinthians 5:17

Let go of what’s behind you so you can grab hold of what’s before you…

Philippians 3:14

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

1.) Forward Bend Variation

Take a huge breath with your hands at your hips or fingers interlocked behind your back. Let your chest lift and expand, awakening each cell with fresh oxygen. Add intensity by lifting your arms up behind you.
When you feel the need to exhale, simply release your breath while bending forward, leading with your chin. Let your arms stretch as far over as you can.
Repeat the stretch up, with a big inhale, and a forward bending stretch, forward and down, 5-10 more times.

2.) Forward Bend Twist

You should be loose from your Forward Bend, so on your last one stay bent over.
Release your left hand to the floor while twisting up with your right arm.
Bend your right leg.
Repeat bending your left leg with your left arm lifted.

3.) Warrior I Variation

Step forward with your right leg into Warrior I Pose.
Your Hips should be facing forward, over your front leg.
Try to pull up and out of your waist by pulling your belly in .
Breathe deeply, sweeping your arms up to Heaven. Or, press your palms together while gazing up toward Heaven.
Repeat the breathing in this position up to 10 times.
Step in a little closer for better balance and step your right leg out farther for more intensity.
Lift your heel if you can and really build your leg muscles!

4.) Lunge Twist

Lower your torso over your forward leg.
Place a hand on your mat on each side of your leg.
Hold for a few deep breaths.
When ready, place your left elbow over your right leg (knee, but preferably your thigh).
Press your palms together.
A deep inhale will allow you to stretch deeper over your leg.
Breathe deeply for 5 counts.

5.) Lunge Twist Variation

Lower your left arm to the mat.
Stretch your right arm up and gaze upward.
Breath deeply for 5 counts.
Switch hands.
Breathe deeply for 5 more counts.
Lower you back knee for more support.
Repeat positions 3-5 with your right leg forward.

6.) Fierce Pose

With legs together, sit back as if you were going to sit on a chair.
Stretch your arms up. Hold this position while breathing deeply up to 10 times.
Don’t let your knees extend beyond your toes.
To make it easier, don’t sit back too far and place your hands on your hips.

7.) Warrior III

Step out with your right leg.
You may bend that knee, but a straight leg is optimal.
Lift your back leg while keeping your hips facing forward.
Raise your arms, look forward, and breathe deeply for up to 10 counts.

8.) Low Lunge With A Prayer

Gently lower your back leg, with your knee touching your mat.
Sink forward, allowing for a deeper stretch.
Place your hands on your mat, hips, thigh, or in prayer position.
Breathe deeply for up to 10 counts.
Bring your back knee in for more support.
Say a prayer!
Repeat poses 7+8 with your left leg forward.

May love protect you and bless you as you move forward!

Halleluyah!

YOGA CHALLENGE FOR HEALTHY THOUGHTS AND HAPPY HIPS

Posted on March 14September 29 by pennyjoliver

Science has established that negative thinking produces more negative thinking. Sadly, it soon bleeds into what we do, how we live, and who we are. Stress, even imagined stress, triggers the release of the hormone cortisol, which can damage our brains and weaken our cardiovascular/immune systems over time. What can we do to help ourselves? Make yoga a part of our daily life. Yoga reduces anxiety by calming the sympathetic nervous system. People who practice yoga on a regular basis have more brain cells in the part of their brain that regulates stress. Elongating your exhalations sparks your parasympathetic nervous system, which will slow down your heart rate. Meditation helps with letting negative thoughts go.

We can also focus on the Heavenly prescription of what to think about to stay healthy. Perhaps God knew the cares and worries of this world would pull us down and eventually suck the life out of us. That is why He tells us to think upon Heavenly things:

What ever things are true, honorable, right, pure, lovely, admirable, excellent, and worthy of praise, think on these things.

Phillippians 4:8

We also hold a lot of stress in our hips. We tighten and clench our hips subconsciously. As we get into a daily yoga practice, we start to feel that release. Many yoga classes include hip opening poses for this precise reason. That is why I have created an entire yoga class dedicated to the most effective hip openers out there. Breathing deeply and elongating your exhales will enhance every exercise below. Focusing on Heavenly thoughts while you move through these poses will enhance not just your yoga practice, but everything about yourself and they way you live in this world.

Do the entire challenge below with your right leg forward. Then do the entire challenge with your left leg forward. Put on some uplifting music and get into the stress free zone!

Always keep calm and yoga on!

1.) Eagle Warrior

Step forward with your right foot, bending your knee.
Be careful to keep both your heels on a straight line.
Be careful not to let your knee pass beyond your foot.
Be careful to keep both hips forward.
Try to pull up out of your waist area.
Slide your left arm under your right elbow. Stay here in this position.
If you can, twirl your left arm around your right arm. Clasp your hands if you can.
Tilt your head back; lead the tilt by lifting your chest.
Breathe deeply, holding here for 5-10 deep breaths.
Step in your back leg for better balance if you find the position too challenging.

2.) Low Lunge

You may lower your back knee to the mat or keep it straight.
Lower a hand to each side of your forward leg.
Breathe deeply for 5-10 counts.

3.) Wrap and Burn

From Low Lunge with your knee up or with back knee on your mat, simply slide your right arm under your leg and on top of your forward foot.
Place your left hand also on top of your foot. Clasp both hands together if you can.
Hold here for 5-10 deep breaths.
You may bend your back left knee at any time if this position becomes too challenging.

4.) Lizard Pose

Slowly lower to your elbows from Wrap and Burn position.
Your elbows should be directly below your shoulders.
Your foot should be directly below your knee.
Place your back knee on the mat if you find it too challenging.
Widen the distance between your legs for a deeper stretch.
Release and try sliding your forward leg over to the edge of your mat for a more challenging stretch.
Hold the position that fits you and breathe deeply for 5-10 counts.

5.) Pigeon Pose

Keep both hips forward.
Bend your forward leg across your mat as best you can.
Keep your back leg straight with your knee on your mat. Place your hands on your mat for support.
Stretch your head back by gently lifting your chest.
Breathe deeply for 5-10 deep breaths.
To increase the challenge, stretch your torso over your forward leg by leading with your chin. Walk your hands forward. Still keep both your hips facing forward.
Gently lower your head. Breathe deeply for 5-10 counts.

6.) Pigeon Pose Hamstring Stretch

In the same Pigeon Pose, grasp your back foot with both hands.
Keep both your hips forward.
Keep your forward leg extended across your mat.
Lift your chest arch and your head back.
Breathe deeply for 5-10 deep breaths.

7.) Half Split/Low Lunge

Release both arms from Pigeon Pose.
Extend your forward leg and lean over it.
Breathe deeply for 3 deep breaths.
Gently move forward into Low Lunge by bending your forward foot.
You may keep your hands on each side of your forward foot, or place them on your thigh or hips.
Breathe deeply for 5-10 deep breaths.
If you wish to stretch deeper, clasp your hands behind your back and lift them.
Sink deeper into the stretch and breathe deeply for 5-10 counts.
Continue the back and forth stretch from Half Split to Low Lunge for a total of 5 times.
Inhale in Half Split, Exhale into Low Lunge.

8.) Full Split

Place your hands on each side of your foot for support.
Slowly extend your forward leg.
Be careful to keep both hips forward facing.
Stretch into a Full Split.
It takes a lot of time to do this; be patient, practice a few times a week, and you will see yourself going deeper into Full Split over time!

9.) Seated Forward Bend

Sit with both legs stretched forward.
Inhale deeply, lifting up and out of your waist area as best as you can.
Stretch up with your arms and clasp your fingers together, inhaling deeply.
Exhale deeply, extending up and over your legs.
Repeat 10 times with deep breaths.

10.) Wide Legged Angle

Extend both legs out to your sides.
Keep your sitting bones on your mat.
Stretch up and over your left leg.
Breathe deeply for 10 counts and then stretch over your right leg for 10 deep breaths.
Stretch forward and breathe deeply for 10 counts.
Lean on your elbows or lower your head to the mat for a deeper stretch.
Where ever you find yourself is the perfect place to begin this exercise. In time you will be able to stretch farther!

yoga on!

YOGA FOR HEALTHY HIPS +HAMSTRINGS CHALLENGE ( relieve pent up stress in legs and hips)

Posted on March 7September 29 by pennyjoliver

Keep calm and relieve pent up tension in your hamstrings and hips. This will enable you to unleash your inner sparkle, so you can shine all day. Hamstring health is vital. Your hamstrings connect two very important joints: your hips and knees. Relieving them with stretches will feel immensely relaxing. These yoga poses will release, strengthen, and send fresh oxygen to all those muscles, tendons, and joints in your hip, hamstring and lower back area. Developing length and strength in your hamstrings is key to moving into more difficult poses as you progress in your yoga practice.

Focus on these words of wisdom so you can shine from the inside out. For God says,

…those who look to him are radiant.

Psalm 34:5

…Arise, shine; for your light has come, the Lord’s glory has shone upon you.

Isaiah 60:1

Relax and breathe deeply for a few moments before we begin. As always, every yoga class at Halleluyah Yoga is for everybody. I hope you enjoy this yoga class and may your day overflow with peace and love.

1.) Seated Hamstring Stretch and Breathe

Sit tall with your legs stretched out. Keep your back straight and chest lifted throughout these stretches.
Lift your right leg, straighten it, and pull it close to your body. Breathe deeply for 5 counts.
Bend your right leg across your chest or body. Cradle it, rock it in your arms, and breathe for 5 counts.
Pick your right leg up and place it over your left leg. Hold your knee and gently twist by looking over your right shoulder. Hold and breathe for 5 counts.
Let your right leg relax over your left leg. Bend forward and breathe for 5 -10 counts. Stay here longer for a deeper release.
Repeat all 4 stretches with your left leg.

2.) Reclining Leg Stretch

Lie back. Bring your left leg into your chest or as close to your chest as possible.
Move your leg around to loosen up your hips.
Breathe deeply for 5 counts. Remain here for another 5 deep breathes.
If you can, hold anywhere on your leg and stretch your leg out by straightening it.
If you can, bring your head up to touch your knee. Breathe deeply for 5-10 counts.
Repeat with your right leg.

3.) One Legged Seated Forward Bend

Sit tall with your legs stretched out.
Bend your right leg, place your right foot on your inner thigh or wherever you can.
Stretch up tall, inhaling deeply and exhale deeply while bending forward.
Repeat this 5-10 times. Then bend forward and hold for a few deep breaths.
Now, place your left leg on your inner thigh and repeat the same process.

4.) Hero Shoulder Stretch

Sit on your heels. Stretch your arms behind you. Let each hand hold the opposite elbow. Breathe deeply for 5 counts.
Press your palms together behind your back. Breathe deeply for 5 counts. Stay here and breathe again for 5 counts.
If you can, sit between your legs. Go slow and be gentle. Breathe deeply for 5-10 counts.

5.) Reclining Half Hero Pose

Lie flat on your back.
Bend and bring your right leg back. Your right foot should be near your right hip area. You may find your back arches. You may lean on your hands or elbows. Stay at the position where you feel a gentle stretch.
Breathe deeply for 5-10 counts.
Repeat on your other leg.

6.) Full Hero Stretch

Lean on your elbows while gently and slowly bringing one foot, then the other foot, next to each hip area.
Breathe deeply for 5-10 counts.
If you are able, lie back fully. Your chest should pop up.
Breathe deeply 5-10 times!

Take a moment to lie back and breathe deeply. Linger in the deep release. Breathe deeply.

Words of wisdom…eat glitter for breakfast and get your glow on.

( …do Halleluyah yoga everyday for health and to focus on words from your Heavenly Father. It will be like glitter to your soul so you can shine all day!)