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

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!

FORWARD BENDING STRETCH MINI CHALLENGE

Posted on September 13September 17 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!

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 Peaceful Warrior Pose

Posted on July 19August 20 by pennyjoliver

Peaceful Warrior Pose. A paradox of peace and power. The perfect opportunity to experience and explore the magnificent strength and presence our bodies can evoke while offering us a chance to absorb the beauty and exhilaration of the present moment. The broad powerful stance of our legs offers a rooted, earthy feel, where the sweeping arm stretching upward provides an uplifting, luminous feeling. Surely a positive way to begin or end any day!

Once you have arrived in your perfect Peaceful Warrior Pose linger a while focusing on your deep breaths. Allow those breaths to calm your body and mind as your parasympathetic nervous system, your rest and relaxation response, kicks in. This lowers your blood pressure thus improving circulation and sending fresh oxygen and happy peaceful hormones through out your body which kick starts the healing process. Be good to yourself and let this luxurious stretch nourish and comfort your body like a warm, bubbly bubble bath or a comfy, soft easy chair.

When you feel all calm and peaceful switch sides. Practice a few more times on each side if you like. Remember, you can always step your back leg in as much as needed for more support.

You can also give your cares or anxieties to the Lord as you practice this pose for deeper, truer, inner peace and wellness. For Paul the Apostle, tells us in the Bible to “give all your cares and worries to God for He cares for you!” (1 Peter 5:7)

I hope you enjoy your “Peaceful Warrior Pose” remember you can do it anywhere and more importantly you can give your cares and worries away to God, any time, anywhere and any place. He’s waiting for you.

see ya next time,

penny

THE MIGHTY EAGLE POSE

Posted on June 28March 16 by pennyjoliver

The eagle is seated in a meditative state, proud and high upon it’s rocky ledge, eyes penetrating the ground for prey far below. Puffy clouds like dirty popcorn are rolling in, blackening the skies. The wind howls, the trees are swaying while their leaves dance and swirl. The eagle begins to open his wings. Suddenly the storm worsens but suddenly the eagle leans forward into the air. With openness and grace the eagle soars peacefully into the stormy clouds. With unwavering faith in the wind he’s flying high above the storm.

Below stands the Eagle Pose, designed to twist you up and make you wobble. But you won’t give in, right? You will focus, hold on and have faith won’t you? Actually, the purpose here is to help you to learn the Eagle Pose. Below are the 10 steps to help guide you. Of course you will wobble as we all do. Balancing on one leg is pretty challenging but hang in there. Every yoga pose is always a “work in progress.” It’s far more important what we take away from each pose that helps us live a richer, calmer and more productive, stress-free life.

What might we learn from the Eagle Pose while we practice it? When we get all twisted up and anxious to sit still. Focus on inhaling and exhaling consistently. Consistent steady breaths in any situation will immediately calm our nervous system down. Balancing poses are meant to bring on the chaos in our minds and bodies simply by trying to hold them up. But isn’t that a little bit like life? Trying to hold ourselves up yet the heavy load of stress weighs us down and tires us out. Chaos will always be around it’s simply how we react to it that matters.

What we really want to do is not stress out and respond in a calm peaceful manner. But we all over react sometimes. That’s because we are hardly put in situations where we do have a choice to react in a different way. That is where yoga can help. It offers us a better way to handle stressful situations through the challenge of practicing each pose. We realize there is a better, more positive choice to handle our stress. Then all we have to do is release what weighs us down and have faith that God will not only give us His strength but we can soar as well, high above the drama and chaos of our very own storms in our personal world.

Besides the above benefits the physical benefits are:

Increases overall leg strength especially, feet, ankles, calves, knees and hips.

Improves flexibility in our shoulders, hips and thighs while stretching our upper back, hips and thighs.

Opens back lungs increases breathing capabilities and is helpful to asthma suffers.

Improves focus and brain power while offering a sense of balance, coordination, body awareness and enhances our mind/body connection.

Those who hope in the Lord will renew their strength. They will soar on wings like eagles. Isaiah 40:31

Cast your anxiety on Him because He cares for you! ! Peter 5:7

keep calm and yoga on!

THREE LEGGED DOG MINI CHALLENGE (a challenging pose for down dog lovers)

Posted on June 21September 17 by pennyjoliver

Hi! Welcome to “Yoga with Penny!”

Now that we’ve had some time to practice Downward Dog, prepare yourself for Fire Hydrant Dog – more commonly called “Three Legged Dog”. The Dog just grows an extra leg, and that extension provides even more healthy benefits like stretching, strengthening and challenging our entire body both inside and out.

Finding stability as you begin to extend one leg is important. Ensure your shoulders are in line with your hips, to help with your balance. Keep your hips squared or level with one another and we are good to go!

To begin, let’s move into Downward Dog Pose.

Align your hands directly below your shoulders and your knees directly below your hips.

Spread your fingers and press firmly through your palms and knuckles, especially your index fingers.

Try to distribute weight evenly across your hands while tucking your toes. Now, lift your knees off the mat.

Gently straighten your legs. Imagine your hips, thighs, and legs are being pulled backward.

Align your ears with your biceps, keeping your neck relaxed.

Don’t worry if your heels are coming up; instead, try to remain squared with your shoulders and your hips.

Now you’re in Downward Dog!

To progress into Three Legged Dog:

Remain in a sturdy Downward Dog. Without moving your hands, arms, shoulders, hips, or legs, lift a leg off the floor. This is difficult, so don’t worry if you can’t do it the first time!

Remember that it doesn’t matter how high your leg extends, but it does matter that your knee faces the floor. This will help keep your body aligned properly and ensure stability throughout the pose.

Inhale and exhale for a few counts; release your leg and try the other leg.

You can also stay in Downward Dog while lifting alternating legs, inhaling as you lift and exhaling as you lower.

The beauty of yoga is that it meets you where you are, and offers ways in which you can progress. Be a good dog by practicing Downward Dog until you feel comfortable physically to take on Three Legged Dog. It offers the same health benefits with an added hip and side opener. It will also create space for better organ functioning while increasing overall muscle strength.

Thanks for joining me!

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!

THE LIZARD POSE MINI CHALLENGE ( hip stretcher and opener)

Posted on May 13September 17 by pennyjoliver

Hi!
Welcome to “Yoga with Penny!”

This month, we will take on the Lizard Pose! Be forewarned, the Lizard does require patience and dedication but well worth our efforts. Also, don’t worry if the Lizard appears too intimidating. Every yoga posture is a work in progress and can be adapted to fit our bodies and our fitness level so try not to fear the Lizard!

Most styles of yoga include this posture to help open the hips and strengthen and lengthen them as well. Many yoga teachers and yogi experts view the hips as a point for storing negative emotions and stress. With regular practice Lizard Pose provides stress relief while helping to strengthen our core, legs, hips, shoulders, arms and back. It’s a terrific stretch for athletes to ensure the hips stay strong and flexible.

The Lizard Pose also provides relief for people who tend to sit for long periods of time or those suffer from lower back discomfort and dysfunction, which usually manifests itself as Iliopsoas Syndrome. Iliopsoas Syndrome happens when two connecting muscle groups located in the hip area, important for stabilizing our back and hips shorten, thus placing stress on our spine and lower back. Opening and stretching the hips regularly helps to counteract this process and provide balance within the hips. That’s the magic of the Lizard Pose and it’s no wonder why it continues to be a popular and worthwhile posture in the world of yoga and beyond.

Instructions

Start by stepping forward into a lunge position with your right leg forward and your hands on your hips.

Keep your back left heel up.

Walk your back leg in if you need more support.

Stay in this position for a few breaths.

If possible, gently lower your hands to your mat.

If possible, gently slide your forward foot to the outside of your mat.

If possible, lower to your elbows on the inside of your forward leg.

Keep your spine, neck and head in a straight line.

You may rest your back leg on your mat if you find this position too challenging.

You may also use a yoga block or a folded blanket to rest your hands or elbows on.

Remain in your Lizard Pose and breathe deeply for 10 breaths.

Slowly come out of your Lizard Pose and begin the process with your left leg forward.

I hope you enjoyed doing “Lizard Pose” with me!

Penny