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SEATED WIDE ANGLE MINI CHALLENGE( stretch your comfort zone! )

Posted on by pennyjoliver

The Seated Wide Angel Posture can be pretty intimidating. I’m positive most people look and think no, not for me.  Yet, it’s considered a beginner’s posture in the world of yoga and pretty easy to do with some terrific health benefits. After a long day of sitting at our desk, car or plane it provides a gentle way to stretch and strengthen our hips, spine and our lower back. Relieving tired over worked legs, it also does a good job easing arthritis pain in our lower body and helps with pain for those who suffer from sciatica.

This posture can also be a mind game. It invites us to stretch ourselves beyond our known potential. It helps us  develop persistence as we commit to stretch each day and patience because it takes time to see results. We may feel vulnerable and exposed at first but as we trust the process we gain confidence in our stretching capabilities. Perhaps it will help us to see that we are capable of more when we step out of our comfort zone. Who knows, maybe we will discover along the way that greater potential was always there contained within us.

While stretching our body, maybe we can stretch our brains around this…

…God has more in store for you than you can even imagine. Ephesians 3:20.

Directions:

Where ever your stretch takes you, is your perfect starting place. If your body is willing, stretch your legs out to 90 degrees and hang out somewhere around there. Try to keep your knee caps looking upwards rather than letting them roll forward. Check to ensure your sitting bones are firmly on the ground and sit up tall, pulling your belly in. Lift your chin slightly while trying to hold your shoulders down and try to relax your face. Point your toes upward or out to the sides. You can lean forward and rest your elbows on your mat for a deeper stretch.

Try and remain in this pose for 30 seconds to 1-3 minutes for a good strengthening stretch, remembering to breathe deeply. If you would like to stretch a little bit more, below are a few exercises you can practice for deeper stretching. Completed on a regular basis you will gain flexibility!

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Now that you are in position inhale deeply while stretching your right arm upward. Exhale slowly, folding your torso over your left leg. Try to get your left ear to your left knee.  Repeat on the other side. Shoot for 10 repetitions on each side with deep inhales in the middle and deep exhales to the sides.

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While positioned in your Seated Wide Angle Pose walk your hands forward or stretch them out until you feel a good stretch. Try to lift your torso out of your hips and keep your legs grounded on the floor. Inhale and exhale long and deeply for 30 seconds to 1 minute. As you stay in the pose you may feel your muscles releasing from the pull of the stretch.

Now it’s time to lay down and relax your body. Inhale and imagine your potential is as limitless as the God that created the world. Exhale your restrictions, limitations, boundaries, fears, doubts, and disbelief. Breathe. Trust. Know that You are capable of amazing things yet to be discovered!

thanks for joining me,

penny!

Camel Pose ( inner and outer heart opener)

Posted on by pennyjoliver

Considered a back-bending pose in the world of yoga Camel Pose bends over backwards offering up serious health benefits. Stretching our entire body it opens up our chest area and expands our rib cage. As we breath deeply into this pose we send a fresh supply of oxygen to all parts of our body releasing pent up stress and tension. Our nervous system enters a state of calm, our minds are cleared and blood gets pumping. A drop in blood pressure may even result.  Energy spent on battling stress is now able to flow to other areas in our bodies and our mood instantly improves.

Camel Pose also stretches our insides too by exposing the part of our bodies we try so hard to protect, our hearts. To move into a Camel one has to be comfortable with being uncomfortable. Leaving one’s comfort zone is never easy. It takes courage to leave the known for the unknown. But you know the saying, “Life begins at the end of your comfort zone.” That’s called faith!

 

 

CAMEL POSE

1.) To begin…Start in a kneeling position. Align your hips over your knees. Place your hands on your hips. Now gently and slowly lean backwards by pressing your thighs, knees, and feet to your mat. Lift your chest by squeezing your thighs together, which will create length in your lower back and hips. Place your hands on your back hips. Keep your inner elbows pressing toward one another and downward. This will encourage your chest to lift and open. Remain here and breath deeply. When you are ready slowly come forward by rounding your shoulders and sitting back on your legs. Breath deeply again to absorb all the healthy Camel goodness.

2.) If you are able to continue…slowly reach back by running your hand down your leg. If you feel any discomfort, stop immediately. But, if you are able, rest a hand on your heel as you extend your other arm up over your head. Breathe deeply here for a few counts then rest your other hand on your heel extending your other arm.

3.) As you go for the full Camel Pose…Gently release both hands to rest on your heels by drawing the inner elbows toward each other and rolling your shoulders back. Try to keep a steady breath as it will relax you and then you will be able to go deeper in the stretch. Invite your heart to rise upward. Press your entire body out in all directions. Breathe, melt, surrender. Open up into Camel Pose and let your body sing “Halleluyah!”

thanks for joining me

keep calm and yoga on

penny