THE CALMING CHILD POSE

Posted on March 30May 22 by pennyjoliver

Hi and welcome to this month’s “Yoga with Penny!”

With the uncertainty in the world and the touches of spring everywhere I thought a Child’s Pose might offer a way for us to sit still for a moment and just breathe. A comforting way to help us find some peace and quietness among the chaos that is upon us in these uncertain times. Who knows, we may bloom and come alive again!

Sometimes, our minds and our bodies could really benefit from logging out and shutting down. Focusing instead on positive thoughts and self care can prove extremely beneficial to our health and our well being during stressful times. Our Child Pose then comes to the rescue. Offering a quiet retreat from the world it nurtures us with it’s tension releasing neck, shoulders and back stretch. Adding a few deep inhales and exhales calms our nervous system, enhancing our immunity and providing a state of well-being. Perhaps it is these reasons it is practiced in mostly every yoga class, for it’s continual restoring and reviving properties proving useful for beginner’s and beyond!

Bending forward over our legs we can rest our head on our mats or a pillow for more support. A rolled up towel can also be placed on our heels. Our arms can be placed above or beside us, what ever which way is most comfortable.

Try to inhale deeply and slowly, beginning in our lower stomach area and up through our mouth. Let all our exhales slowly release back down to our stomach. We can remain in our Child Pose for a few minutes and up to five, ten or even twenty minutes. The point is to let our Child’s Pose work for us. For a deeper stretch in the lower back and hips we can spread our knees and lower our torso to our mat or rest it on a pillow.

Although Child Pose is a basic yoga beginner’s position it enables us to build upon, similar to the beginnings of spring when all the new life is silently growing all around us though we cannot see it. For resting in our Child Pose may silently be growing the seeds of all our future yoga poses which are awaiting their time to bloom!

May you be revived and find a little peace and quiet in your Child Pose!

Love and Blessings, Penny!

Penny

BEDTIME YOGA WITH A PILLOW

Posted on February 7July 12 by pennyjoliver

Go ahead. Indulge yourself. You deserve some “R&R!”

Dim the lights, its nighty night time!

You can practice this one as a whole and a prelude to a wonderful night’s rest. You may also practice each position when ever you like for a dose of R&R whenever needed.

This Yoga sequence will help you to unravel from your day helping you to relieve built up stress and tension while activating your parasympathetic nervous system, your rest and relaxation state of being. A perfect set up for a wonderful night’s sleep. Oh, and don’t forget to put on something comfortable and perhaps light some candles or burn some incense…

Sweet dreams everyBODY! Pssst… Indulge yourself even more by placing pillows all around you!

Sit Cross-Legged

Grab your pillow and place it on your lap. Stretch your arms out and close your eyes.
With each inhale, inhale peace. With each exhale, let go of all your cares, worries and anything that bothers or upsets you. This is your time to unwind. Let everything go. You deserve some peace.
Unwind. Relax. Soothe your soul and nurture your body with each breath.
Stay here inhaling and exhaling until you are ready. Remember, this is your time.

Stretch to each side

Inhale in the middle and then exhale while stretching to each side.
Repeat 10 times or so on each side.

An Easy Cross Legged Stretch Forward-for calm and ease.

Close your eyes and walk your hands forward and bend and stretch over your legs.
Breathe deeply for 10 long deep breaths.

A Forward Fold -with your pillow under your knees.

Place your pillow under your knees and gently bend forward. Settle gently into the fold still breathing deeply. Close your eyes thinking only calm and peaceful thoughts. Stay here as long as you like.

A Sweet Baby Pose- to show your body some love!

Lie on your back. You can place your pillow under your lower back or rest one on your stomach or wherever it feels best.
Now pull your body in and give it a great big hug and breathe deeply while you do.
You may find it to be a bit harder to breathe deeply here. But continue to inhale and exhale those deep breaths because you are doing your body a world of good!
Deep breathing to relieve stress is backed up by science and squeezing your knees to your chest has a few amazing health benefits as well!

The Amazing Spinal Twist… just say ahhhhh!!!!

Oh what a stretch this one is and you can practice it both ways and see which one suits you!
Your pillow can be placed under your knees.
Or your pillow can be placed to the side for your leg to rest upon.
Try to keep your arms stretched out to each side and both your hips facing upward. Once you establish this pick a knee up and let it fall gently to the side.
Close your eyes. Breathe. Rest. Relax and soften into the moment and feel the calm coming on. You deserve this time to yourself.
Don’t forget to show your other side you care.

Why only use one pillow? Try all three versions of the comforting Child Pose here and see which one make you feel best while holding and breathing in the position.

Sit on your heels, close your eyes and fold over your knees.
Stay in the version you like best and breathe deeply for 10 long and deep counts or more.

Legs Up A Wall Pose.

This Yoga Pose is known for it’s calming effects and boasts many health benefits besides getting you ready for sweet dreams. Why not place a bunch of pillows all around you and really go for getting in the sleepy mood!

To begin, walk your legs up the headboard of your bed.
Or lie on the floor and place them on a chair or wall.
The point here is to scoot your behind as close to the wall as possible or comfortably on a chair. A pillow under your lower back may help.
Once you have established your perfect position, place a pillow under your head or sides if you like. The point is to get as comfortable as you possibly can.
Now just close your eyes, focusing on inhaling deeply and then exhaling deeply. Let go of your cares and worries in each exhale and inhale peace and life into every cell of your being.
Your worth it you know. Your worth being in a calm and peaceful state before bed. Actually, you owe it to yourself. After all, if you don’t take care of you, who will?

I thank you for joining me!

“keep sleepy and yoga on”

The above yoga sequence should to the trick, but if you like, you may indulge and enhance your good nights sleep by thinking the higher thoughts below. For God wants us to sleep because sleep heals our body and God invented sleep and promised to give us a restful and peaceful nights sleep. Especially when we meditate on His peaceful remedy of sleep.

For He tells us…

He will keep us in perfect peace when we set our minds on Him. ( Isaiah 26:3)

And the peace He gives us won’t be like the peace of the world. (John 14:27)

And the peace He gives surpasses all human understanding. (Philippians 4:7)

STRETCH IN YOUR CHAIR YOGA CHALLENGE

Posted on January 3September 29 by pennyjoliver

Join me in this quick “Chair Yoga Challenge” intended to stretch out any stiffness from your joints and muscles and leave you feeling super relaxed in a calm state of mind. Best of all you can practice this Yoga Challenge right in your chair, anytime and anywhere!

Always try to remember to take a few moments to unwind and get your self ready to absorb all the healthy yoga goodness. Slow, deep breathing with your eyes closed will help loosen up your thoughts of the day and get your body relaxed.

I was thinking about Halleluyah Yoga while on our transatlantic cruise and remembering that Halleluyah Yoga can be practiced anytime and anywhere. This Yoga Challenge was shot in the beautiful vast Atlantic Ocean between Portugal and Fort Lauderdale, Florida!. Notice there were life boats just below us which I was very thankful for and of course practicing this sequence calmed my nerves!

1.) Knee to Chest

Pulling your leg in will help with digestion and moving things along!

Grab your knee or any part of your leg and pull it into your chest.
Breathing steady and slowly will actually help your muscles to relax which allows you to become more flexible, deepening your stretch.
Slowly inhale while pulling in your leg and then slowly while still holding it in, exhale and let go. Release those bottled up tensions, stresses, cares, fears and doubts in each of your exhales.
With your same leg repeat for 10 long inhales and exhales in your chair.
Stay with your same leg pulled in for the next position.

2.) Leg Stretch

If possible try to straighten that same leg as best as you can.
Even a bent leg is a starting place so be encouraged that you are practicing yoga in the perfect position for you.
Hold your foot or hold anywhere on your leg.
Then breathe deeply for 10 long slow counts again, letting anything that bothers you to be released in each exhale.
Stay here with your same leg extended for the next position.

3.) Sit Cross Legged

Now simply take your same leg and sit cross legged.
Bet you didn’t realize that sitting cross legged is actually a chair yoga position beneficial to your health?
Sit comfortably here, breathing deeply for at least 10 long and deep inhales and exhales!

4.) Cross Leg Twist

A terrific hip, lower back and core strengthener!

Still sitting up tall in your Cross Legged position take a deep inhale in. Then exhale deeply while twisting to your left side.
Inhale again as you face forward then exhale as you twist to your right side.
Repeat inhaling while facing forward and then exhaling as you twist to each side for 10 twists on each side.

5.) Seated Pigeon Pose

This position will stretch your hips and may relieve back pain. Try to keep the leg on top parallel to the floor. It takes time but every effort along the way helps deepen your stretching, relieving stress and tension throughout your body.

With your right leg still crossed over your left leg, slide your right foot onto your left knee.
Slowly inhale and exhale deeply for 10 counts.
Pushing down on your knee will help you to stretch a little more but be gentle with yourself.
Stay here longer if it’s feeling good.

6.) Pigeon Twist

Yes! In Yoga, birds can twist too!

An amazing stretch for your hips and loosening up your lower back muscles that could be the cause of lower back and hip pain. Deep breathing will also help enormously!

Still sitting up tall in your Seated Pigeon Position, inhale slowly and deeply and then exhale slowly and deeply as you twist to your right side.
Repeat the inhale while facing forward and the exhale as you twist to each side for 10 deep breaths on each side that you twist.

Now it is time to repeat all 6 position using your left leg!

After you have completed all 6 position with each leg it is time to continue on!

7 .) Seated Chair Stretch and Forward Fold

With a big inhale interlock your fingers and stretch your arms up.
Looking up will also tone your chin. Also, arching your head back will open your chest and shoulders and stimulate your Lymphatic system, the system of bodily fluids that releases toxins stored in your body.
Now, with a big exhale fold your body over your legs and touch the floor if you can.
Repeat 10 times with inhaling up and exhaling and folding forward over your legs.

8.) Forward Bending Chair Twist

Inhale deeply in your fold forward.
Exhale, twist and lift your right arm.
Repeat the process lifting each arm, inhaling as your folding over and exhaling as your twisting up on each side.
Repeat twisting up on each side 10 times.

9.) Seated Chair Stretch with a Praying Twist

With a big inhale stretch your arms up.
With a big exhale slowly bring your palms to your heart in a prayer position.
Continue pressing your palms together while inhaling again. Then with a big exhale twist to your left side.
Repeat inhaling up and then exhaling while twisting to your right side.
Continue the process of stretching up and then twisting to the left and then stretching up and twisting to the right for 10 times each side!

10.) Seated Chair Cobra Pose

Move forward to the front of your chair.
Try to grasp the back of your chair.
If you find it to be too challenging place your hands on the chair rest or your hips.
Look up as best as you can and breathe deeply for 10 long life giving breaths.
Repeat a few more times holding your chair and breathing deeply.

The answer to the above question is “life boats below!”

But hey, aren’t you thrilled that your lifeguard walks on water! John 6:16-20, Matthew 6:45-56, and Mathew 14:22-36 are all powerful reminders that we need to have faith when we feel like we are drowning in the circumstances that life can sometimes bring. After all, God created the oceans and the seas. I think He’s a little bit bigger than the every and all of problems that could ever befall us.

Thank yourself for taking a moment out of your busy day for some self loving care. Remember to practice this Yoga Challenge anytime and anywhere.Your body will love you for it!

keep calm and yoga on!

xxoo

penny

ALTERNATE NOSTRIL BREATHING FOR ANXIETY & STRESS

Posted on December 18September 5 by pennyjoliver

Hello Friends and welcome to “Yoga with Penny!”

To begin the New Year, I’m going to teach you a yogic breathing technique called “Alternate Nostril Breathing.” It’s a meditative practice that switches our breath between our two nostrils helping us to manage the stresses of daily life and to become mindful of the present moment. In the book, “What Happened,” Hillary Clinton wrote that she used Alternate Nostril Breathing after her loss in the 2016 Presidential Election to help manage her stress and anxiety.

In studies, this breathing technique has shown to lower participants perceived levels of stress and was significant in lowering blood pressure, heart rate and the respiratory rate. It also improved the functioning of the lungs and the functioning of both sides of our brain. It had a positive effect on mental health by reducing anxiety which naturally promotes a state of well being.

Let’s begin by sitting comfortably anywhere you like. Please take a few moments to close your eyes. Try focusing on your inhales and exhales. For greater results practice this technique daily and for extended moments of time.

To begin:

Take your right hand and bend your forefinger and middle finger into your palm.

Take your right thumb and seal your right nostril.

Inhale deeply through your left nostril for 4 counts.

Seal your left nostril with your ring finger and hold your breath with both nostrils sealed for 4 counts.

Release your right thumb with an exhale of 4 counts.

Inhale deeply through your right nostril for 4 counts.

Seal your right nostril with your thumb and hold your breath with both nostrils sealed for 4 counts.

Release your ring finger and exhale for 4 counts.

Repeat the entire process by inhaling deeply through your left nostril for 4 counts to begin.

If you find holding your nostril with your ring finger is a little tough, simply use your pinkie finger.

If you find holding your breath for 4 counts is a little tough start with 2 or 3 counts and build from there.

Slowing your breath beyond the 4 seconds will slow your body down which will register a message to your brain to move from a stressed state to the calming tranquil relaxation response state.

Sealing the right nostril and breathing with just your left directs oxygen flow to the right brain hemisphere which also turns on your paras

Thanks for joining me and I hope that the Alternate Nostril Breathing Technique helps you start the New Year calm, relaxed and ready for all the wonderful things the New Year may bring!

keep calm and yoga on!

xxoo

Penny!

PLANKING YOGA CHALLENGE FOR everyBODY!

Posted on December 5September 29 by pennyjoliver

Don’t fear the Plank!

There is always a less challenging way to practice each yoga position, especially Planks, therefore, everyBODY can take part in this powerful arm and core builder!

This Planking Yoga Challenge is the perfect Yoga Workout to prepare you to start thinking about your health and wellness fitness goals for the up and coming New Year. This Planking Challenge will help to tone and strengthen your arms and core for visible results practicing just a few times a week. I have designed this Challenge for you to begin and to progress gently and slowly. However, if your feeling it, do more Planks or hold your Planks longer!

After holding each of your Planks you can come back to a seated position or a Child’s Pose which can be found below. This allows you to rest in between holding your Planks. However, if your feeling it please help yourself to a challenge of non stop Planking. Whatever way you choose to practice your Planks please have fun, take it slow and gently so that you can come back another day!

Sit quietly and take a few moments to clear your mind. Planks can be quite strenuous and you will need all the strength that you can muster up. But, it will be totally worth your time and efforts, especially if you choose to practice your Planks a few times a week. And, if the Spirit is moving ya, send up a prayer of thanks in between each of your Planks or before or after your Planking Challenge. Gratitude has many healthy benefits and to “Thank and Plank” more often will seriously improve your body as well as your health and well-being!

This Planking Challenge is the result of me thinking about Halleluyah Yoga while on a transatlantic voyage from Rome, Italy to Fort Lauderdale, Florida. The pictures were taken in the middle of the ocean between The United States and Europe.

Seated Cross Legged Warm-Up

Sit cross-legged or whatever way is comfortable for you.
Inhale and exhale deeply until you feel calm and ready.

1.) Seated Position

Please sit on your heels.
Place your hands at your hearts center.
Use a rolled up towel between your legs for more support.
Take a few more moments to relax.

2.) Child’s Pose

Lean forward over your knees.
Place a pillow at your head for support.
Place a rolled up towel under your sitting bones.
Take a few deep breaths and adopt the mindset that you can do this.
Breathe deeply for 10 counts.
Send up a prayer if you like.

3.) Cow Stretch

Place your hands directly below your shoulders.
Your knees directly below your hips.
With a huge inhale lower your head while pulling your stomach in. It should feel like your pulling it into your back.
With a huge long and slow exhale, lift your chin and let your stomach sink into the next pose which is Cow Pose below.

4,) Cat Stretch

Your hands are still directly below your shoulders.
Your knees still directly below your hips.
Stretch your chin up while arching your back.
This will help your stomach to sink.
Continue Cat Stretch with a huge inhale.
Continue Cow Stretch with a big exhale 10 times more.

5.) One Legged Plank

Your hands are still directly below shoulders and your knees below hips.
Extend your right leg directly behind you.
Ensure that your hips don’t turn to the side.
Try to extend your leg back with both your hips facing forward equally.
Hold your right leg up for 10 seconds. Then switch legs.
Repeat the process 3-5 times.
As you get stronger add more.
You may also extend each leg alternately for 10 -20 times.
Whatever you choose to do, have fun!

6.) Plank Pose

Place your hands directly below your shoulders.
Knees are directly below your hips.
Once you are in position simply curl your toes and raise your hips.
If your feeling a little weak simply come back down to your knees, rest and then try a few more times.
Even a little bit of pushing up into a Plank position everyday will be helping you get stronger each day.
If you are able, hold your Plank for 10 seconds.
Try a few more times.
Add a few more seconds each day.

7.) Side Plank

Start on your hands and knees.
Ensure your hands are below your shoulders and knees are below your hips.
Extend your right leg back.
Slowly open your body up by raising your right arm.
You are now in a Side Plank with a knee down.
Stay here and breathe for 10 seconds to a minute.
If your feeling strong, extend your left leg to meet your right leg.
Let the edge of your feet help to balance your body.
Lower to your left knee if your feeling a little unstable.
Breathe deeply for as long as you can.
Switch legs.
You may be surprised that one side of you is stronger!

8.) Elbow Plank

Lay flat.
Come up on your elbows.
Ensure each elbow is directly below each shoulder.
Gaze forward.
See if you can lift your hips. If not stay on your knees and hold your Plank.
If your feeling strong curl your toes under and lift both legs.
Breathe deeply here for 10 seconds to a minute.
You can always lower to your knees and take it from there.
Every effort is making you stronger!

9.) Table Top

Sit with your your hands directly below your shoulders.
Your fingers should be pointing to your toes.
Bend your knees and bring them to your body.
See if you can lift your hips.
Try a few times lifting and lowering your hips.
Drop your head back while straightening your arms.
Lift up with a big inhale and lower your hips with a big exhale 5-10 times
If your feeling strong lift up and hold for 10 seconds to a minute.

10.) Reverse Plank

When you can fully remain in a Table Top position, extend a foot like the picture above.
Then extend your other foot.
Arch your head back and continue pushing your hips up.
Hold this position for 5-10 seconds adding a few more as your body gets stronger!
Lower and lift your hips and have fun til one day, your hips can stay up!

You were amazing! Every effort you made is working for you. Remember it takes time and it is always progress and not perfection that is important!

Hopefully you will be able to complete this Yoga Challenge every other day. You will see results if you stick with it!

Keep calm and yoga on everyBODY!

xxoo

penny

THE PRAYING WARRIOR II POSE

Posted on October 25 by pennyjoliver

Hi! Welcome to “Yoga with Penny!”

What’s fun about Yoga is that you can mix and match arm, head and leg positions with body positions and personalize each of our poses. It is also nourishing to body, soul and mind to combine yoga and mediation in a posture. For the benefit of both, this month, I invite you to be a “Praying Warrior!”

There are four main Warrior Poses practiced in yoga which are Warrior I, Warrior II, Warrior III and Peaceful Warrior. All Warriors Poses are useful in building focus, confidence, stamina, strength, balance and flexibility. Today will we practice the Warrior II and add the pressing of our palms together into what looks like a praying position. As we move into our Warrior II Pose try to concentrate on good things. Close your eyes and pray if you like. Take in deep nourishing inhales and determine to exhale out any tensions or stresses that you may be experiencing. This will help induce a state of relaxation. Our bodies can then rejuvenate, rest and heal. Warrior Poses help us to stand tall, firm, confident, and calm physically. They can also teach us to respond rather than react to life’s little unexpected circumstances and situations that everyday life might bring.

To begin:

Step to the side with your right foot approximately 3-4 feet.
Ensure your toes and knee also point to the side.
Ensure both of your hips face forward.
Turn your left foot slightly inward, keeping your leg as straight as possible.
Now you can bend your forward knee.
Ensure that your knee does not exceed beyond your toes.
Stretch both of your arms out to the sides.
Keep your neck long, back straight and your shoulders pressed down.
Now bring both palms in and press them together in a prayer position.
Inhale and exhale deeply.
Close your eyes.
Listen to the needs of your body.
Send up a prayer.

I hope you experience all the benefits of a Praying Warrior so that you can keep calm and yoga on!

See you next month!

Penny

For more yoga I invite you to visit my website @halleluyahyoga,com

WRIST HAND AND ARM MINI YOGA CHALLENGE

Posted on October 18September 29 by pennyjoliver

Hi and welcome to this Wrist, Hand and Arm, Mini Yoga Challenge!

As we grow older, every decade we live we loose 3-5% muscle mass. Most men will loose 30% over their life time. What can we do to maintain or prevent muscle loss? Exercise of course. While all exercise is great, studies show that yoga is a very beneficial in not only building and maintaining muscle mass but reducing the effects of stress from every day living as well as aging. Since stress is linked to the six leading causes of death, yoga can be a terrific anti-aging elixir in maintaining our muscles for life and for aging well!

Begin by sitting quietly and take a few deep breaths. Inhale peace and release your cares worries fears and doubts in your exhales. Stay as long as you wish. This is your time to be good to yourself. You deserve a few moments of self love! How else will you love your neighbor as yourself, if you first don’t love yourself?

Relax and let go. You know that God has got your back! What else is there to worry about?

If God is for us…who can be against us? Romans 8:31

1.) Cat/Cow Stretch

Start with your palms directly below shoulders and knees directly below hips.
Slowly tuck your chin and round your back while inhaling pulling your stomach in.
Then
Slowly look up arching your back and letting your stomach sink as you slowly exhale.
Repeat the Cat with a deep inhale and then the Cow with a deep exhale for 10 counts each position.

2.) Wrist Stretch One

Pick up your hands and face your fingers to the sides.
Move around a bit stretching both wrists.

3.) Wrist Stretch 2

Place your fingers so they look at your knees.
Move around a bit and stretch them.

4.) Wrist Stretch 3

Make fists and position your fingers so you could look at them.
Press lightly until you feel a stretch.
Hold the stretch for a bit.

5.) Tiger Stretch

Position your body so that hands are below your shoulders and your knees are below your hips.
Spread your palms wide.
Gently lift your right leg up behind you.
Try to keep both your hips equally facing forward.
Lower and lift your leg 5-10 times.
Now switch legs.

6.) Plank

Start with both your knees on the mat.
Try curling your toes under and lift your hips.
Breathe deeply for 10 counts to a minute.
Stay on your knees if it feels too challenging and breathe deeply here for 10 counts up to a minute.
Ensure your palms are spread wide and directly below your shoulders.

7.) Running Planks

Try this when you can hold a Plank for a few breaths.
Simply bring a knee to your chest then alternate legs like you are running.
If you can, challenge yourself and do 10 or more each leg.

8.) Downward Dog

Start with your hands directly below your shoulders and knees directly below your hips.
Curl your toes under and then lift your hips.
Lower and lift your hips a few times.
Practice regularly and you will be building strong arms, shoulders, wrists and back.
If you find you cannot lift your hips right away simply keep trying a little bit everyday and soon one day, it may happen!

9.) Table Top Pose

Sit with your knees bent and feet on your mat.
Position your hands behind your hips.
Gently lift your hips.
Ensure your hands are directly below your shoulders.
Arch your head back.
Inhale as you lift and exhale as you lower a few times.
Then hold and breathe for 10 deep breaths.
If you find Table Top to be challenging at first, simply continue to lift and lower your hips because you are still building arm strength even with the tiniest lift!

10.) Tricep Dips

Once you can hold a Table Top position, simply lower and lift your hips, bending your elbows as you lower and then straightening them as you come up!
Shoot for 10-20 repetitions but…2 or 3 to start out as well as being able to do 50 reps is awesome!

11.) Body Hug

Lie on your mat, bring your knees in, wrap your arms around your knees and give your body a great big hug!

I hope you enjoyed giving your body the gift of yoga!

keep calm and yoga on!

xxoo penny

MINI ENERGIZING YOGA CHALLENGE

Posted on September 20September 29 by pennyjoliver

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

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

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

1.) Sitting on Legs

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

2.) Cat Stretch

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

3.) Cow Stretch

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

4.) Knee to Child Pose Stretch

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

5.) Half Camel Stretch

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

6.) Full Camel Stretch

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

7.) Child’s Pose Stretch

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

8.) Seated Forward Bending Stretch

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

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

keep calm and yoga on!

A CRESENT LUNGE WITH EAGLE ARMS MINI CHALLENGE

Posted on August 23March 19 by pennyjoliver

Hi Friends!

Do you find that after a few hours seated or at your desk, your back slumps forward and your chest caves in? How about your shoulders? Do they endlessly try to ride up to your ears, crunching your neck all up? Do the backs of your legs continually ache as you sit for long periods of time? Don’t worry, I’ve got your back! This month’s “Yoga with Penny” is a Crescent Lunge with an Eagle Arm position which is a total body stretch sure to wake up your body. As a side effect it lengthens and strengthens all of our muscles and helps us focus and concentrate as we hold this position with long, deep, energizing inhales and exhales.

It’s always a good idea to sit quietly for a few moments before we start to turn the focus off your cares and worries. Focusing upon each life giving inhale and exhale will help. That way we can have a moment to meditate upon this beautiful life giving truth…

“Those that trust in the Lord will renew their strength. They will soar high on wings like eagles. they will run and not grow weary. They will walk and not faint!” Isaiah 40:31

Now get ready to soar! I have separated the leg and arm portions of the poses so you can practice each one separately, then combine them when you feel ready.

For the leg position:

Stand with your feet hip width apart, bending both knees.
Place your hands on your hips and step your right foot directly forward.
Ensure that your right foot sits directly under your right knee. Lift your back heel.
Breathe deeply for a few moments.
Step out farther for a deeper stretch.
Hold the position for 30 seconds to 1 minute.

For the arm position:

Stretch both of your arms directly out in front of you.
Ensure both your palms are looking down and your arms are straight out in front of you.
Now, bend both your elbows up, making sure that both your palms are looking at you.
Begin by sliding your left palm under your right elbow.
Then, continue to wrap your left palm up your right arm as far as it will go.
Continue wrapping your left arm around your right arm until your palms meet.
Remain at the place that is comfortable for you and if you are able, clasp your palms together and breathe deeply.
For an added stretch, lift your Eagle Arms position up.
Hold for 30 seconds to 1 minute.
For a deeper stretch, gaze upward and breathe deeply!
And, don’t forget to include your left leg forward with your right palm wrapping around your left arm.

I hope you enjoyed this whole body stretch in a Lunge Pose with your Eagle Arms.

Thanks for joining me!

xxoo Penny

THE WARRIOR CHALLENGE (part one)

Posted on June 14September 29 by pennyjoliver

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

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

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

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

1.) Mountain Pose Stretch

…stretch yourself to move mountains in your own life

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

2.) Mountain Pose /Side Stretch

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

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

3.) Forward Bending Twist

...bend so you don’t break

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

4.) Side Pose Stretch

…stretch and go farther

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

5.) Triangle

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

6.) Extended Side Angle

…true warriors extend themselves and go beyond

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

7.) Extended Side Angle Twist

…do the Twist

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

8.) Warrior II Pose

…true warrior are called

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

9.) Peaceful Warrior

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

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

10.) Dancer’s Pose (supported)

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

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

10.) Dancer’s Pose

…trained warriors dance around their opponents

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

11.) Warrior I Pose

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

12.) Humble Warrior I

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

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

13.) Mountain Stretch Pose into a Squat Pose

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

14.) Standing Reverse Prayer Pose

…praying with an open heart

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

15.) Tree Pose

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

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

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

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

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

Go forth and be strong!