metabolism

FISH POSE MINI CHALLENGE (boost your metabolism)

Posted on by pennyjoliver

I welcome you to the all inclusive” Fish Pose.” Practiced on a regular basis it can provide you with a host of heavenly benefits!

One of the most effective benefits of Fish Pose is that it can improve our thyroid function. Our thyroid gland is responsible for the health and function of our metabolism. Our metabolism is responsible for converting food to energy which affects every cell in our body.  Practiced regularly, this pose can also boost oxygen and blood flow to our lungs, improving overall circulation. It can also help to fight respiratory ailments while increasing our lung capacity.

Why not dim the lights and try Fish Pose before bed with deep breathing?  It may aid you in a restful night’s sleep!

To begin, sit with your legs extended in front of you.

Place your hands on your mat behind you with your fingers tucked under or at your sides.

Lower your elbows to your mat and lean backward.

Align your shoulders with your elbows.

Gently drop your head back as far as it feels comfortable with the aim of touching the crown of your head to your mat.

Keep your chest lifted and open-imagine a string pulling it up.

Keep your throat soft and ensure that your head is comfortable.

Breathe deeply for 5-10 counts.

Slowly and gently come out of it.

Repeat the process a few more times.

When you have completed Fish Pose a few times lie down and relax to absorb all the wonderful benefits of this amazing pose.

Fish Pose will also strengthen your upper back, neck, and spine, and it can relieve tension in your neck and shoulders too. You may also experience a throat, chest, ab, hip, and neck stretch. It is also said that if you perform this pose in water, you will be able to float like a fish!

Thanks for joining me…

may peace always be with you!

xxoo

Penny!

 

BOOSTING METABOLISM AND CIRCULATION YOGA CHALLENGE (for everyBODY)

Posted on by pennyjoliver

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

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

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

Philippians 4:6

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

1.) Forward Bend

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

2.) Forward Bending Twist

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

3.) Lunge Pose Twist Variation

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

4.) Warrior I with Eagle Arms

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

5.) Star Pose Twist

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

6.) Seated Spinal Twist

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

7.) Bridge Lifts

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

8.) Camel Pose

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

9.) Seated Forward Bend

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

10.) Low Lunge Twist and Stretch

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

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

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

May peace always be with you!

til next time

Love, Penny

 

A BIG LAUGH FOR HEALTH

Posted on by pennyjoliver

 

Everybody can always use a good laugh!

Science is now proving that laughter is actually good for your health! So, get your giggles on, because laughter has many beneficial effects on the human body!

For starters, laughing may help you live longer, according to recent research published in the Archives of General Psychiatry. Optimistic elderly people who expect good things to happen were less likely too die sooner than most pessimistic people. In the study, the 65-85 year old participants who were the most optimistic were 55% less likely to die from all causes than pessimistic people.

Researchers also found that laughter actually boosts the immune system, increasing the number of antibody-producing T cells. When you laugh, you activate them. They are special immune systems cells that fight sickness and disease. After a good laugh, you should be far less tense and anxious as well because the level of at least four stress related hormones decreases.

Regular laughing is like getting a gym membership for your heart. Laughter has been found to benefit the way blood flows around the body, reducing the likelihood of heart disease and stroke. People who laugh regularly have lower blood pressure than the average person. 15 minutes of laughter a day is important for your heart as 30 minutes of exercise, 3 times a week. Laughing burns as much calories per hour as walking a slow to moderate pace!

A British study shows how just 15 minutes of laughter can increase pain tolerance by around 10% as a result of endorphins being released in the brain. Endorphins are the feel good chemicals. The effect is similar to morphine, only more powerful and there are no side effects.

You might not believe it, but laughing can torch calories. Laughing actually raises the heart rate and speeds up metabolism. A good belly laugh exercises the diaphragm, contracts the abs and even works out your shoulders, leaving muscles more relaxed. Laughing 100 times is the equivalent to 10 minutes on the rowing machine or 15 minutes on an exercise bike!

Laughter is contagious. Laugh more and make yourself and everyone around you happier and healthier!

After all, God did tell us in His Word that, “A merry heart is good medicine!” It’s found in the book of Proverbs, chapter 17, verse 22.

Laugh more and yoga on!

Lotsa Love, Penny xxoo

 

Just me, my grand nephew Cole and my little sister Kel at McDonald’s! Don’t you wear wax lips and do a selfie, evah?!

YOGA CHALLENGE SUITED FOR ROYALTY (yoga shot on castle grounds)

Posted on by pennyjoliver

Let’s have some fun! Join me in fifteen of my favorite standing yoga poses; everyone is invited! Each pose comes with instruction to modify or intensify each position, so that each pose will benefit everybody! Together, we will be stretching, strengthening and building our entire bodies while improving focus, concentration, stability, balance, and body awareness. We will be providing our insides an opportunity to detox, while boosting our metabolism and circulation. Our respiratory system will fire up, bringing fresh oxygen to our all of our cells. It’s a total body workout suited for royalty!

Imagine the biggest castles in the world. Now imagine every castle in the world that was, or is now, or ever will be. Now place yourself in the middle of all those castles combined. Think how protected and impenetrable you are, standing inside millions of stone walls. Now wrap your brain around this:

The Lord Most High is your Fortress. Run to Him for safety.

Psalm 91:9

Take a moment to relax and get into the mood of these yoga poses. Close your eyes, breathe and flood your mind with thoughts of how loved, protected and unconquerable that you really are!

Complete the entire 15 poses with your right leg forward and as the leg that holds you up in balancing poses. Then complete the entire 15 poses with your left leg forward and for balance!
1.) Warrior I

Step to the side, bending your right knee. Do not extend your knee beyond your toes. Keep your back leg straight with toes slightly pointing inward. Open your arms wide to the sides. Keep your neck tall, with chin up and shoulders down. Try to pull up and out of your hips. Pulling in your stomach will help. Breathe deeply up to 10 counts. Step your back foot in for less intensity. For more of a challenge step your back foot out.

2.) Triangle Pose

With heels on the same line, point your forward right foot to the side. Point your back leg’s toes slightly inward. Keep both legs straight. Fold over your front leg. Open up your arms. There should be a straight line from hand to hand. Where ever your hand falls do the Triangle from that place. Meaning you can still attempt to open up your arms with your hand higher on your leg. Stretch and breathe up to 10 counts.

3.) Open Arms Warrior I

Simply bend your forward leg and open your arms generously to the sides. Breathe deeply for 10 counts. Bend deeper  for more of a challenge and hold the position for 1-3 minutes breathing steady and deeply. Step your back leg in for less intensity.

4.) Deep Lunge Pose 

From Warrior I Pose, turn your hips to face your forward leg with toes pointing forward. Raising your back heel will enable the turn. Keeping your heel up, lift both arms, and look up. Breathe deeply again for up to 10 counts. Stepping in your back foot will lessen the intensity a bit! You may also hold the pose with your hands on your hips, looking straight.

5.) Lunge Pose Twist

From a Deep Lunge position, place your back heel on the mat for stability and press your palms together in prayer pose. A big inhale will provide space for you to twist; with a big inhale, twist your torso to the right side. Pressing your palms will also help with the twist. Eventually, you want your left elbow going beyond and to the outside of your forward right leg. Once you have arrived, continue pressing those palms together. Breathe steady and deeply for up to 10 counts.

6.) Standing Forward Bend

Stand tall with legs together. Inhale deeply, stretching your arms up overhead. Exhale deeply, folding over your legs. Repeat up to 10 more long and deep breaths. Stretch only as far as you can go. Then do the exercise from your position.

Once you have completed the Forward Bend, remain folded over your legs. Try to touch your toes, but any part of your leg will do. Inhale deeply with your head up, looking straight. Also keeping your back straight with your head and chin up. Then exhale, lowering your head as close as you can to your knees. Repeat the Forward Bend up to 10 times with big inhale and exhales.

7.) Chair Pose 

With legs together, gently sit back as if there was a chair behind you. Lift your arms up as you do. Make sure that your knees remain behind your toes. Sit back to the place that is comfortable for you. For more stability, widen your legs. For more intensity, keep your legs and feet tightly pressed together while sitting back as far as you can. Breath deeply again, for up to 10 counts.

8.) Chair Pose Twist

From Chair Pose, press your palms together. With a big inhale, twist your torso to the right. The inhale lifts you so press those palms together and twist. Try to get your left elbow to the outside of your right thigh. Stay where you find your twist and breathe deeply for up to 10 counts. Repeat on your left side.

9.) One Legged Chair Pose

If you can, sit back into Chair Pose as you lift your left leg and place it over your thigh. Stretch your arms out to the sides and breathe deeply for up to 10 counts. The bending forces your torso forward and stretching your arms, giving you stability. Don’t forget to smile!

10.) Warrior I

Step out with your right foot and bend your knee. Keep your knee behind your toes and your back leg toes slightly turned in. (Mine are not turned in as much as they should be!) Stretch your arms out and breathe deeply for up to 10 counts.

10.) Half Moon Pose

From Warrior I Pose, dip your forward shoulder and raise your back arm. Slowly and gently pick up your back leg. Find your mat with your forward right hand. You should keep your knee bent for better stability. If you are balancing well at this point, lift your left arm up and look up. This will open up your body into Half Moon. Hold for up to 10 big breaths. Remember that even lifting your back leg up 2 inches is great when your starting out! You can use a sturdy chair or table for stability as you practice Half Moon Pose.

11.) Half Moon Pose Stretch

From Half Moon Pose, bend your lifted leg and hold unto that foot. Pushing your foot away from your hand  will provide a deeper stretch. Use a sturdy chair or table as you begin. With consistent practice, you will see results in all that you do!

12.) Tip Toe Extended Leg Squat

Bend your knees and squat down, placing your palms together in Prayer Pose. If your legs are feeling sturdy, extend your left leg out to the side. Breathe deeply for 10 counts and repeat with your right leg extended. If you can’t do this yet, stay on your tip toes in a squat position without extending your legs.

13.) The King’s Pose

Pick your left leg up. Squeeze your knee into your chest. Slide your left hand slowly down your leg, clasping your ankle and dropping it behind your body. You should only be holding onto your ankle at this point. It’s easiest if you grasp your foot. I like to grasp my fingers on the outside of my foot. Slightly bend your standing leg at first. I have seen it done all ways. I think if you can actually get in this position, you don’t care where your hand holds your foot. Now just lean forward a little. Then lean little more. Pressing your foot into your hand helps with deepening the stretch. Try to lead with your chin and breathe 10 big breaths. Use a chair or sturdy table to help hold you up if it’s still difficult.

14.) Praying Tree Pose

Stand tall. Gently place your left foot anywhere on your right thigh. The higher the foot, the deeper the stretch; you are improving balance and coordination. Breathe deeply for 10 counts. Try to keep your back straight, shoulders down, neck long, and palms pressed together. Also, try not to let your lifted leg sneak forward. Keep your extended knee directly out to the side.

15.) Warrior I Pose

Bend and step your right leg forward. Move your back toes slightly in, keeping your back leg straight. Pull in your stomach and sink your torso to deepen the stretch. Lift your arms up to Heaven and breathe deeply up to 10 counts!

Lie down for a bit to let your muscles relax – you worked hard! When you are ready, rise up, take courage and remember to who you belong!

stay strong

and yoga on!

xxoo

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