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A JOYFUL YOGA CHALLENGE for MOM

Posted on by pennyjoliver

 

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 IN A CASTLE CHALLENGE (gain peace and comfort through the strength of God)

Posted on by pennyjoliver

Don’t let the smile fool you! I am concerned. I am not a fan of high places. Especially when practicing  yoga as the waves crash below me upon a rock fortress built in the 16th century! On the other hand, I am awed and amazed. These very rocks I stand upon defended the bay of San Juan for almost 500 years. The fortress that surrounds me survived attacks from foreign powers on many occasions. It was even attacked three times during the Spanish/ American War, ending the age of Navel warfare in the Caribbean! The American military gained control in 1898, and it was still used as a military post in defense of possible German attacks in World War II. In its latter years, it starred in the movie Amistad and was named a National Historic Site (one of 12 in the US), a World Heritage Site, and a UNESCO site (or United Nations Educational Scientific and Cultural Organization).

Join me atop this enchanting fortress of mystery and grandeur. Given to attacks, battles, storms, and hundreds of years of wear and tears, Del Morro is unceasingly a universal landmark of strength and dignity. As we practice this yoga segment of courage, strength, and balance may Castillo San Felipe Del Morro National Historic Site stand as a landmark in our lives. Let it be the moment we release ourselves from the crashing waves in our lives and give to God our battles to fight, our storms to endure and the wear and tear of the burdens that we bear daily. May we humbly determine in our hearts to allow God be the fortress that surrounds, protects us, and becomes our refuge in time of need.

CASTILLO SAN FELIPE DEL MORRO, SAN JUAN, PUERTO RICO OR EL MORRO FORT OR CASTLE

1.) FORWARD BEND WARM UP

Stand tall with your feet together. Inhale, reaching your arms to the heavens. Pause as you let all that fresh oxygen nourish each cell. Exhale, folding over your legs. Stretch a little farther and hang out there before raising your torso back up again. Repeat the stretch 5-10 times before moving on to the next exercise.

2.) FORWARD BEND STRETCH

On your last forward bend, stay at the place that provides you a good stretch. If you can, grasp your toes. Inhale, lifting your head and torso. Exhale, pulling your head to your legs. Let your exhales move you a little farther physically and a little deeper inwardly. Try to release your worries, fears, and doubts. The more you let go, the deeper you will be able to stretch. Repeat 5-10 times with deep breathing, releasing that tension in your legs.

3.) WARRIOR II

Step out with your right foot and bend your knee. Straighten your back leg and lift your arms like powerful wings out to the sides. Feel rooted and grounded down through your legs and feet. If this position grows too vigorous, step your back leg in. Stay here for a few deep breaths. Try to release all that negative stuff in your life that confounds you, so that you can rise from a deep letting go. Repeat on your other leg.

After you have completed the above position with deep breathing  add more intensity to this pose by straightening your left leg with a big inhale and arm sweep upward. Then exhale back into the pose. Try this 3-5 times after holding the pose and breathing deeply.

4.) DEEP LOW LUNGE POSE

From a Warrior II position, gently lower your back leg to the ground. Keep your front knee directly over your foot. Swoop your arms up and try to snatch a cloud from the sky! Breath into the stretch. As tension arises, keep a steady breath and focus on the Bible verse. Stay for at least 5 deep inhales and exhales. Repeat on your other leg. You can do it again on each leg and see if the stretch gets deeper each time.

5.) TIP TOE SQUAT/ EXTENDED LEG TO SIDE

From a deep low lunge position, let your arms fall to the middle on the ground in front of you. Rotate your front foot forward. Bring your back leg in to meet it. You should be on your tip toes with hands on the ground for support. Pause here, it’s a great toe and foot stretch. Then try to extend your left leg out to the side. Bring your hands together in prayer position and offer up a prayer, a thank you, or a Halleluyah! Breath deeply for 5-8 breaths before coming up to the next position.

6.) TREE POSE

From tip toe squat position, bring you tip toed feet in and slowly straighten your legs to stand. Use the same bended leg as you did in tip toe squat position for your standing leg. Invite every muscle to engage while finding a spot to focus your eyes upon. Now slowly raise the other foot as high as you are able. Raise your arms into prayer position and breath continuously. If you fall like I did while taking this picture, simply try again. Like tree pose, the crashing waves of life will always try to get you off balance. Always try again and trust in God as your focal point, looking forward. Repeat on your other leg.

7.) HAND FOOT EXTENDED LEG POSITION

From tree pose, hug your knee in and grasp your foot. Use a chair or railing if you need support and slowly straighten that leg out to the side. Keep your standing leg straight. Try to straighten both legs. If you are currently unable to do this, stay where you are and breath deeply. Even with both legs bended, you will still be developing all the muscles in your legs and improving your balance along the way. Play around with this position. Do both legs. Do it again and again and everywhere!

Glorify God in the midst of your circumstances and let God give to you a new and peaceful way of being in the world!

HALLELUYAH!