A JOYFUL YOGA CHALLENGE for MOM

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 FOR PRAISING GOD FOR BEGINNER’S AND BEYOND CHALLENGE

Posted on December 9September 17 by pennyjoliver

The Halleluyah Yoga Beginner series is about maintaining a healthy range of mobility while building strength and balance in your body. These segments should challenge you to get to know your body, especially finding out what you can do physically. Then you can easily expand upon that. Forget about the goal and effort of the poses. Resist the temptation to push and grip, thus creating and holding tension in your body. Rather, concentrate on the process of moving and praising. Let your inhales lift you and expand your body. Let your exhales move you a little farther physically. Let this Yoga segment be your daily devotion of praise. Allow God to transform you from the inside out. Let joy and peace overwhelm you as you soak up all the benefits of praising God!

Below are a few praises from God’s word that speak directly from us to our God!

“I will exalt you, my God the King; I will praise your name forever and ever!” Psalm 145:1

” Praise the Lord, O my soul!While I live I will praise the Lord; I will sing praises to my God while I have my being. Psalm 146:1-2

” Bless the Lord, O my soul; And all that is within me,bless His holy name!” Psalm 103:1

Sit on your heels and let’s begin. Place a small pillow or rolled up towel between your legs and your sitting bones if sitting on your heels is a bit challenging for you.

1.) SEATED SIDE STRETCH

Extend your arms straight up from your sides as you inhale. Gently arch back if you can. Exhale, leaning to your left side. Look up. Repeat each side for 3 -10 times each side. Inhale and lift your arms up. Exhale and lean to the sides.

2.) RISING KNEE/ARMS CLASPED

Gently rise to your knees. Clasp your hands behind your back. Inhale and arch slightly back. Exhale and bend forward. Repeat 3-10 times slowly and gently.

3.) BENDED KNEE TWIST

Step your right knee forward. Take a big inhale. Exhale while twisting to the right. Place your left arm on the outside of your leg as you twist. Repeat 3-5 times and try your other leg.

4.) PRAYER POSE/STANDING SIDE TWIST

With hands in Prayer Pose, breathe deeply for a few counts. Widen your legs and stretch your arms out to the sides. Inhale while twisting to the left. Exhale while twisting to the right. Repeat 10-20 times.

5.) INTENSE STRETCH PRAYER POSE/ BEGINNER’S TRIANGLE POSE

Face to your left. Extend your left leg with toes pointing to the left. Your right leg toes are slightly turned out. Gently fold forward. Inhale and exhale 3-10 times. Repeat on your right side.

6.) STAR POSE ARMS EXTENDED INTO WARRIOR II

From Star Pose, inhale and extend your arms straight over your head. Exhale and open your arms into Warrior II Pose by bending your forward knee. Your left toes should be facing the left side, and your right toes should be slightly turned out. Repeat for 3-5 counts. Then try on your other leg.

7.) LUNGE POSE/ LUNGE WITH KNEE ON MAT

From Warrior II Pose, simply face the left side of the room. Gently lower your hands to your mat. Bend your back leg. Gently rest your knee on the mat. Place your hands in Prayer Pose. Breath deeply for 3-10 counts. Repeat the process on the right side of the room.

8.) CHAIR POSE/CHAIR POSE TWIST

Slowly bring your feet together. Lean back like you are going to sit in a chair. Raise your arms towards Heaven. Breathe deeply for a few counts. Bring your hands in a prayer position. Inhale deeply and exhale deeply, twisting to your left. Try to position your left elbow on the right side of your right leg. Repeat the process. Inhale in the middle in Chair Pose with arms up and exhale in Prayer Pose while twisting to your sides.

9.) KNEE HUG

Stand tall. Inhale deeply, raising your right knee. If possible, hug it into your chest. Exhale deeply, lowering your knee. Alternate legs with deep breathing for 3-10 counts each leg.

10.) BEGINNER’S TREE POSE

Stand tall in Prayer Pose with both feet on the ground. Raise your left foot. Gently place your heel on your standing leg’s ankle. Breath deeply 3-10 counts. Repeat on your other leg.

Praise God and Yoga on!

HALLELUYAH!

YOGA CHALLENGE FOR A JOYFUL MORNING

Posted on December 1February 28 by pennyjoliver

A gentle morning stretch and a couple of deep inhales and exhales can get your day started in a positive way. Who knows, maybe you will be able to skip the caffeine! Include the Bible verse to your stretches and you can’t help but leave the house with a smile on your face and joy in your heart!

…”This is the day that the Lord has made; let us rejoice and be glad in it.” Psalm 118:24

1.) STANDING FORWARD BEND

Stand tall. Inhale deeply, lifting your arms up from your sides. Look up. Exhale and swan dive into a forward bend. Repeat 3-10 times while breathing deeply.

2.) ARM STRETCH

Stand with your feet hip width. Inhale, stretching your right arm behind your neck. Exhale, gently pulling it to the side. It should feel like a nice stretch.

3.) SHOULDER CIRCLES

Stand tall. Make fists with your hands and extend your arms to the sides. Inhale deeply as you raise your arms up. Exhale deeply, circling and lowering your arms backwards. Repeat the process 3-10 times with breathing.

4.) STANDING SIDE CRUNCHES

Stand tall with your feet hip width. Hands are behind your head. Inhale deeply, bending your knees and lowering down. Come up fast and as you do lift your left leg and bend or, “crunch” to the side. Try to touch your elbow to your knee. Exhale as you do. Repeat on your other side. Inhale as you lower in the middle and exhale as you crunch to the sides.

5.) ALTERNATING LEG LIFTS

Stand tall. Feet are hip width. Raise your left leg while trying to touch your right fingers to your left toes. Alternate arms and legs. Inhale quickly as you lower and exhale quickly as your fingers and toes try to meet for 10-25 repetitions on each leg.

6.) PRAYING WARRIOR

Stand tall. Bend your left knee to the left side. The toes of your forward leg should face the left side. The toes of your back leg may be slightly turned in. Place your hands in a prayer pose. Breath deeply for 3-10 long breaths. Repeat on your other side after you do number seven below.

7.) TWISTING SIDE LUNGE

From Praying Warrior, simply bend your back leg. Place your forward hand on your mat for support. Raise your other arm, stretch it and try to look up.

8.) EXTENDED ARM AND LEG STRETCH

From Twisting Side Lunge, come to a table top position or get on all fours. Extend your left leg to the side. Lean your torso and stretch your right arm overhead to the left. Breathe deeply. Alternate sides for 3-5 repetitions on each side.

9.) PRAYING LUNGE EXTENSION

With your left leg extended out to the side, try to raise your knee from the floor. Place your hands on the mat in front of you. If you are comfortable, try to place your hands in prayer pose. Hold the pose, breathing deeply for 1-5 deep breaths. Repeat on your other leg.

10.) CHAIR POSE

From standing position, lean back as if you were going to sit in a chair. Raise your arms. Breath deeply for 3-5 times.

Have a blessed day and yoga on!

HALLELUYAH!

THIS IS HALLELUYAH YOGA!

Posted on July 13 by pennyjoliver

This is Halleluyah Yoga!

A fun place to get fit, stay healthy and spread the love peace and joy!