If you need to strengthen your knees, or your up to your knees in the cares and worries of this life, then this yoga challenge was made for you!

Calming both the nervous system and the overworked mind is a timed breath. When your exhale is even a few counts longer than your inhale, the vagus nerve (running from your neck down through your diaphragm ) sends a signal to your brain to turn up your parasympathetic nervous system.When your parasympathetic nervous system is dominant your breathing slows, heart rate drops, and blood pressure lowers as your blood vessels relax and your body is put into a state of calm and healing. The first exercise below will help you.

Many studies have also shown that meditation helps relieve our subjective levels of anxiety, depression and improves our attention, concentration and overall psychological well being. It is also beneficial for our brains too.

There are many Bible verses that call us to meditate upon God’s word. God promises to help us when we ask, think, and reflect upon what he says. Joshua 1:8-9 and  Psalm 1:2 are just a few for further reading on the benefits of meditating on God’s word.

It is not required of you but if you like, for the purposes of this yoga sequence, we will meditate upon God helping us in these chosen Bible verses.

The Psalmist was heavy in the deep waters of affliction, Psalm 16:18.

He reached down from Heaven and rescued me; He drew me out of deep waters.

And, further, Isaiah 41:13.

For I am the Lord, your God who takes hold of your right hand and says to you Do not fear, I will help you. 

When you are ready, grab a mat, towel, and some water and let’s get started!

• Sit on your heels or find a comfortable position.
• A rolled up towel or a yoga block may help you to sit on your heels.
• Close your eyes and inhale slowly for 5 long counts. Exhale slowly for 8 long counts. Repeat for 5 minutes.
• Continue to extend your exhales longer than your inhales for the next 8 yoga positions.

1.) Seated Knee Stretch

• Extend your arms out to the sides.
• With a deep inhale, slowly raise your arms into a prayer position above your head.
• Exhale deeply, lowering your right arm and stretching to the right side.
• Repeat for 10 counts, inhaling in prayer position overhead and exhaling to each side.

2.) Child’s Pose Stretch

• Walk your hands forward into Child’s Pose for 10 deep breaths.
• You can always roll up a towel if sitting on your heels gives you trouble!

3.) Knee Stretch

• Lay the top of your feet to the floor (or a rolled up towel), approximately hip width apart.
• Lift your torso.
• Press your hips forward and try clasping your hands behind your back. Place your hands on your hips if this is too challenging.
• Lift your arms behind you while lifting your chin. Be gentle and take it slow. This will automatically make you arch your back.
• Slowly round your back, tuck your chin and lower your torso into a Child’s Pose.
• Keep your arms clasped behind you for a deeper stretch.
• Repeat 5-10 times.

4.) Bended Knee Twist

• On both knees, step your right foot forward.
• Your forward foot toes are directly below your knee.
• Your back knee is directly below your hip.
• Press your hands into a prayer position.
• Take a big inhale. Exhale slowly, twisting over your forward right leg.
• Exhaling while twisting allows more space for you to twist.
• Breath deeply for 3-5 counts and repeat the twist a few more times.
• Repeat with your left leg forward.

5.) Squat Pose

• Be gentle and take it slow. You may use a rolled up towel or yoga block under your heels. With feet hip width and toes slightly pointed outward, lower your torso.
• Press your palms together in a prayer position with your elbows on the insides of both thighs.
• Breathe deeply for 5-10 longs deep breaths.
• Squat Pose is a wonderful hip opener and bowel mover; it aids with digestion too!

6.) Butterfly Pose

• Sit on your mat with the bottom of your feet pressed together, especially your heels.
• For a deeper stretch, pull your feet close to your body. For a lighter stretch, move them forward.
• Inhale, lifting your chin while pulling your stomach in. Your chest should lift, which will engage your shoulders to arch your back.
• Exhale deeply, rounding your shoulders and tucking your chin while leaning forward.
• Repeat 5-10 times with inhales stretching back and exhales rounding forward.
• Butterfly Stretch loosens your hips and sets you up for the next position.

7.) Extended Legs Side Stretch

• Extend both legs to your sides.
• Stretch them wider for a deeper stretch, and less for a beginner stretch.
• Inhale slowly, extending both arms out to your sides, and up over your head in a prayer position.
• Exhale slowly, stretching over to your right side.
• Tuck your elbow inside your inner thigh for a deeper stretch.
• Place your hand on your toes for a deeper stretch
• You will be stretching and strengthening your entire leg, hips, and sides in this stretch.

8.) Cow Pose

• Sit up tall; pull your stomach in.
• Bend your left leg and place your right foot over your left leg.
• Allow your bent knees to meet in the center of your torso.
• You may, very gently, pull each of your feet back. This will align your knees to be on top of one another.
• Push your feet forward if this is too difficult.
• Press your palms together and breathe deeply for 5-10 counts.
• Repeat on the other leg,while breathing for 5-10 counts.
• Be very gentle while getting into this position. Although this pose looks easy, it can also stretch your knees too far as I found out first hand. I have been suffering with an over stretched back of the knee for 10 weeks off and on!

I hope you enjoyed this yoga sequence and it helped you to lighten the load you have been carrying. If you have any question or comments please message me. I would be delighted to help you!

God Bless!

xxoo