lean

FORWARD BENDING STRETCH MINI CHALLENGE

Posted on by pennyjoliver

Forward Bend. A luxurious full body stretch that’s easy to practice and you don’t have to be a stretchy gumby person to reap it’s rewards.

I realize that most people think that they cannot get their head to their knees so why bother trying, right? I’m here to let you know that even your slightest effort of this forward bending stretch will be beneficial to your body. With deep breathing and holding the stretch you will automatically send fresh, energizing oxygen to every cell which will relax your muscles and your body will then allow you to go deeper into the stretch. If you complete this exercise a few times a week you will notice you can stretch even farther. If you remember the breathing portion of the exercise you will feel energized yet more relaxed when you finish. Let’s take it gently. I am here to help you. Before we begin, please read the tips below.

If you feel you need more support, bend your knees and place your arms under your knees.

You may also use a pillow or a rolled up towel to place under your knees.

As you lower your arms, place them on your legs at the place that gently stretches you and is most comfortable for you to hold for a few deep breaths.

You can also use a wall for your back if you need more support.

Each time you practice this stretch, try to stretch a little farther.

The longer you hold the stretch may prove that you can go farther. It does to me every time I am patient enough to try. And of course if I want to stretch farther I have to practice everyday and be patient with my body so that it can release and I am not the most patient with myself as I would like to be!

I hope you enjoy this mini exercise for health and wellness. Remember it’s progress that matters and not perfection!

Always keep calm and yoga on!

Bending forward is especially soothing if you are experiencing a mild back ache, tired legs, indigestion or perhaps you need to move things along-if you know what I mean. You may find that the longer you hold the stretch the deeper your body will allow you to stretch. Being patient in this stretch may surprise you. For you may soon find a releasing or letting go of your leg muscles which fascinates me every time as I am not the most patient of yogi’s. The action of stretching forward is always an incredible reminder to let go what is behind you so that you can lean forward, stretching into the invincible future with God!

CROW POSE MINI CHALLENGE

Posted on by pennyjoliver

In stormy weather, all birds find shelter, but the eagle is the one bird that avoids it all by flying above the clouds. In fact, it is the storms on the earth that give the eagle the fuel to soar. Unfortunately, we human beings often get our talons stuck in day-to-day worries. God is ready and able to lift us high above. We only need to trade in our worries and trust these amazing words for lift off…

Those who trust in the Lord will find new strength. They will soar high on wings like eagles.

Isaiah 40:31

The first five Yoga Poses below are strength building exercises. Complete these exercises on a regular basis and build up to Crow. When you feel that you are ready for Crow Pose, spread your wings and lean forward into the wind. Of course if you are already in full Crow, “happy flying!”

Relax for a few moments and breathe deeply to get in the flying zone.When you feel you are ready, grab a mat, water, towel and let’s fly!

 

1.) Hero Pose With Shoulder Stretch

  • Sit on your heels, or cross-legged.
  • Lift your left arm straight up. Bend your elbow and lower your hand to your upper back area.
  • Lift your right hand up to meet your left hand. Clasp them together.
  • Lift your chin, gaze up to heaven.
  • Hold the stretch for 5 -10 deep inhales and exhales.
  • Repeat with your right arm on top.
  • You may repeat this stretch a few more times with each side on top.
  • If your hands do not meet yet, work towards it!

2.) Plank Pose

  • From a seated position, walk your hands out to Plank Pose.
  • Your shoulders should be directly above your wrists.
  • Pull your belly in, with your legs at hip width.
  • Breathe deeply for 10 counts.
  • If you cannot do the full pose, lower to your knees and breathe deeply to build strength.
  • Repeat breathing deeply for 10 counts, and do this 3-5 more times in either position.

3.) Down Dog

  • From Plank Pose, lower your head and lift your sitting bones up.
  • Tuck your head under; look at your knees.
  • Feel a good stretch in the backs of your legs. Keep your heels down.
  • Breathe deeply for 5-10 counts.
  • Place your knees on the mat directly below your hips. Your wrists should be directly below your shoulders.
  • Lower back down to Plank Pose when you complete the exercise.
  • If possible, lower to Plank Pose and lift up to Down Dog for 5-10 deep breaths.

4.) Running Plank Pose

  • Start in Plank Pose.
  • Lift your right foot, bringing your knee to your chest with a big inhale.
  • Exhale, kick your foot back, then place it on your mat.
  • Repeat with each leg for 5-10 counts. Inhale, bringing each knee in and exhaling as you kick back.
  • Speed this up for a bit of fun!

5.) Elbow Plank Pose

  • You may begin on all fours or with your knees lowered. Optimally you should start from Plank Pose.
  • From Plank Pose, lower to your elbows, then back up to Plank Pose.
  • Repeat the process, inhaling in Plank Pose and exhaling in Elbow Plank Pose.

6.) Crow Pose

  • Place your hand stretched out on your mat, with your hands directly below your shoulders.
  • Lean forward. It will give you an indication of how strong you are, and whether you can hold the pose.
  • If you’re feeling confident, place a knee on your elbow.
  • If you’re still confident, place the other knee on your other elbow.
  • Now you’re flying in Crow Position so breathe deeply!
  • If you fall, try again!

Halleluyah!