peace

UNCERTAIN TIMES WITH A GOD THAT IS CERTAIN!

Posted on by pennyjoliver

With so much crazy going on who isn’t fearful? Living in this fallen world keeps us treading from one crisis to the next. It seems every morning we wake up to new peril and it’s stressing us out. Living in a constant state of stress is not good for our minds or our bodies and it leads to all kinds of conditions and diseases. Where can we go for relief? Is there even any such thing as relief in these dark days?

Fear is a powerful human emotion. It can also cause us to react quickly with out thought or paralyze us from taking any action and keep us in a state of constant fear and worry. Fear can even stop us from turning to God our Rescuer who knows every world disruption we will face and how afraid and powerless we feel inside. Yet, His timeless Word, the Bible, has all the answers and antidotes to keep us calm, cool and collected. The great Physician has a prescription for all of our body, our minds and our souls needs.

He assures us, “So, do not fear, for I am with you; do not be dismayed, for I am your God. I will strengthen you and help you; I will uphold you with my righteous right hand.” (Isaiah 41:10)

Of course we want to trust God but there are times when peace eludes us. We’re worried and anxious. we don’t want to be brave this time. Then God reminds us,

“Have I not commanded you? Be strong and courageous. Do not be afraid; do not be discouraged, for the Lord your God will be with you wherever you may go.”  (Joshua 1:9)

It’s all easier said than done, right? This trust God and you will be peaceful and you will just automatically be strong like our Savior said. Yet He is the one that turned water into wine. The One and only One that calmed the sea and walks on it because He created it! He can feed over 5,000 people with 2 fish and 5 loaves of bread. He’s continually placing each star in it’s place. He knows every tear you’ve ever cried and will cry. He knew you before you were born, created you with a purpose and thinks about you more often then if you could count every grain of sand in the entire world! He even knows precisely the moment that you will step into Eternity with Him! On top of all of that, He provides a guideline and prescription to living an abundant, successful and healthy life of peace, joy, love and hope, found only in His Holy Bible. Which He testifies that He breathed His Words into the ordinary men and women who wrote the Bible and chose them to give us His guidelines to abundant living!

He asks from each of us is to believe what He has said. To pray about everything all the time. To follow His ways and trust His guidance. That it’s okay to be weak, afraid, uncertain and powerless. Because He holds the power to make us strong, completely confident and utterly fearless! He’s actually waiting for us to come to those horrible moments of helplessness because it is then and only then He can help us! And He promises that He will help us. All we have to to is ask and sit still and wait. The power of Heaven’s Help is only a silent heartfelt prayer away. Only Heavenly peace can truly replace all our fear and panic. Today if we will ask and tomorrow and this very moment and every moment after! You can be sure. You can trust God!  Because He promises He will always answer us and always provide!

“I will keep in perfect peace whose mind is fixed on Thee!” Isaiah 26:3

Keep calm and yoga on because peace is on it’s way…

…Pray~Believe~Trust~Be Still…

Isn’t it amazing?

God made a way for us to do just that, it’s called Covid 19

 

 

The Peaceful Warrior Pose

Posted on 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

KEEP STRETCHED AND FLEXED YOGA CHALLENGE (quick&effective 4 vacation)

Posted on by pennyjoliver

It’s vacation time: a delightful stretch out of our comfort zones into warm and sunny new adventures. Why not sneak in a couple stretches to keep yourself loose?  Maintain that flexibility you worked so hard all year to achieve. No worries. I created the perfect yoga sequence to keep you stretched and flexed!

And the theme for this yoga class is: the shortest amount of time and the most effective yoga postures! Add some cool shades, pink lipstick and painted toe-nails and we are good to go!

As always sit quietly and breathe deeply before you begin. Stay here for a few moments. If you wish to take part in the meditation, move onto the next paragraph. If not, simply proceed to the first yoga posture, Butterfly Stretch!

To begin your meditation, close your eyes and extend your mind beyond yourself and your cares and worries. Stretch your mind to think higher thoughts, thoughts about God. Focus on the incredible love that He has for you. As you move into and out of these stretches, allow your thoughts be transformed. Don’t allow anything to prevent you from enjoying His mighty love for you. Remember, You are worth it. You are loved!

My love stretches to the heavens, and my faithfulness extends to the clouds.

Psalm 36:5

1.) The Butterfly Stretch: 

This stretch increases our hip and leg flexibility. This is the first step in preparing our body for the next position. With deep, conscious breathing, stress is more readily released. Remember that even the smallest of stretches benefits your body in so many ways, so stretch on!

  • Sit with equal weight on both of your sitting bones.
  • Bring your feet together (bring your feet closer to your body for a deeper stretch and forward for a less intense stretch).
  • With a big inhale, pull your stomach in, lift your chest, press your shoulders down, lengthen your neck, lift your chin, and stretch your head back.
  • With a big exhale, fold forward out and over your legs. Lean on your arms or hands, and pull your head to your heels if possible.
  • Repeat the stretch 5 times. On the 5th time, stay in the stretch with a normal breath for 20 seconds.

2.) Straddle Stretch:

Here, we take it a little deeper. Lowering your head to each knee stretches your thighs and hamstrings. Lowering your ear to each knee engages and opens up your sides.

  • Extend your legs out to your sides with your toes pointing up. Your sitting bones should be fully on your mat with equal weight on each. Try to maintain this throughout the exercise.
  • Pull up on your torso with a big inhale in the middle.
  • Exhale slowly while stretching over each leg 5 times (lower your head to your knee).
  • Repeat the stretch, but lower your ear to your knee instead; repeat this with 5 deep breaths on each leg.
  • Try to grasp your toes and look up.
  • Use your foot to gently pull your torso down for a deeper stretch.

3.) Wide Legged Straddle Stretch and Wrap:

Lately, I have become a huge fan of yoga wraps and binds. Afterward, I always feel much lighter, brighter, and calmer. Remember that even a little stretch, or a little bind, is a start. Your body will always benefit from even the smallest attempt!

  • Sit up straight on your sitting bones
  • Gently pull your right leg into your body as far as you can.
  • Dig you heel in to maintain the stretch. Breathe deeply and press your palms together for 10 deep breaths.
  • If you can, lean forward, stretching your arm out in front of you.
  • Now wrap that arm around your bent knee. Move your other arm behind your back.
  • Meet your palms together and stretch.
  • Sit up tall and hold this position for 10 deep breaths, then switch sides.
  • You may find it a bit easier by exhaling all your breath out as your wrap.

4.) Lying Leg Stretch:

This stretch really does the trick, but we have to be willing to pull our leg down and body up to accentuate the stretch. Try using workout cables or a towel to pull your leg closer to your head. I try to find a piece of furniture (like the bottom of my bed) to stabilize my foot so I can stretch farther.

  • Lie back, raise your leg, and gently pull it toward you.
  • Keep both legs straight. Your bottom leg may remain on the floor.
  • Pull your leg to your head, breathe deeply, and hold for 5 counts.
  • Switch legs and repeat the stretch.
  • Alternate each leg for a total of 10-20 more stretches.
  • Or you can simply hold the stretch and breathe deeply. Or do both!

5.)  Half Split: 

This is a terrific stretch all around, especially to maintain mobility and inner strength. This stretch is the predecessor for a full split.

  • Kneel and extend your right leg forward.
  • Lower your torso and lower your head to your knee.
  • Keep your arms out to your sides for support.
  • Breathe deeply.

6.) Low Lunge:

Try to stretch in this pose by extending your back knee farther out. Don’t let your front knee extend beyond your toes though.

  • From Half Split position, simply bend your forward leg.
  • Move your torso forward.
  • When you have gone as far as you can, breathe deeply.
  • If you are able to move from this position, go back to Half Split position a few times.
  • You may find that you will be able to stretch farther each time!

7.) Full Split:

For me,  I will attempt a Full Split even if I only fit in one of these stretches before it! It may not be the best way to attempt a full split, but when I’m short for time it works for me!

Positions 5,6, and 7 are meant to flow together with the same foot forward. Simply pick a leg as your forward leg and stick with it for all three positions before you switch legs. The picture has 2 different legs forward; that is why I am mentioning this.

  • From Half Split position slide each leg out and away from your body.
  • Your hips should be squared forward.
  • Your back knee should be tucked.
  • Try not to sit on your forward leg; maintain the hip position.
  • Stretch over your forward leg, as far as your arms can stretch.
  • Breathe deeply up for 10 breaths.
  • You may also try going in and coming out of this position a few times, if you want!

8.) Forward Fold: 

Stretch out your back and those tight hamstrings!

  • Sit with equal weight upon both your sitting bones.
  • Inhale deeply, lifting your arms up.
  • Exhale deeply as you fold over your legs.
  • Grasp your toes if you can, gently pulling your head to your legs. All stretching benefits your body, even a little!
  • Repeat inhaling up and exhaling over your legs 10 times.

9.) Forward Bend- Leg Bind:

This twist develops shoulder flexibility, tones your abdominal organs, and stimulates intestinal function. Your breath may shorten and feel more labored as you twist or bind. Simply try to maintain a steady breath.

  • Sit with both your sitting bones equally on your mat.
  • Bend your left knee and pull it towards you.
  • Lean slightly forward.
  • On the inhale, circle your left arm out in front of you while placing your right arm behind.
  • On the exhale, try to meet your palms together behind you.
  • Breathe steadily for 20 seconds to a minute – wherever the bind takes you!

10.) Table Top or Reverse Plank Pose:

These stretches act as counter poses after some intense forward bending.

  • Sit with your knees bent.
  • Place each palm behind each hip with fingers pointing toward your feet.
  • Slowly press through your heels and your palms and stretch up by lifting your hips and chest.
  • Also let your head fall back and lift your chin.
  • Your palms should be directly below your shoulders and heels slightly back from your knees.
  • Simply keep your legs straight as you lift your hips and chest up for more of a challenge.
  • Hold each pose 10-30 seconds or longer if you choose.
  • Don’t forget to maintain a normal breath.

 

I hope you enjoyed this quick stretch that I created, especially for you! Thanks for stretching and flexing with me. I hope you will come back and try a few more classes. We are a Christian yoga ministry after all, so we do not charge for our services. We are blessed to serve you and we are so happy that you stopped bye! Love and light and may peace always be with you!!

xxoo

Penny

PEACE AND FLEXIBILITY YOGA STRETCHING CHALLENGE ( A calm peaceful yoga class of deep stretching for flexibility)

Posted on by pennyjoliver

The benefits of stretching our wonderfully made bodies can be pretty incredible. Muscles loosen, blood flows, circulation improves, and our range of motion gets better. Joints, ligaments and tendons become well lubricated, while chronic pain and arthritis can actually improve over time. Stretching offers a sense of well being too. Stretching deeply and breathing deeply while you stretch helps your body release pent up stress and tension. Less stress is more peace. Peace is more calm.

Yoga is definitely a great de-stresser. But for true heart and soul peace… God tells us that it is possible to have a peace that surpasses human understanding! (Philippians 4:7) And, if we keep our minds on Him, He says He will give us “perfect peace.”(Isaiah 26:3) Even in a raging storm we can still have peace. (Psalm 107:29) Belief in what God is saying to us enables us to have what He is saying. May peace be with you, as you stretch and flex!

The ten yoga stretches below, target big muscle groups for a deep release. Simply start your stretch at the place that is right for you and take it from there. Complete this yoga workout on a regular basis and your flexibility will greatly improve. Remember that detailed instruction is always provided for every Halleluyah yoga workout, whether you are a beginner or seasoned yogi master!

1.) Cross Legged Stretch 

Sit cross legged. Then inhale deeply, stretch your arms up, and press your palms together in a prayer pose. Slowly release your arms with a deep exhale, lowering them to your mat. Repeat 10 times. If you like, on your inhales breathe in God’s peace. On your exhales, release your care worries fears and doubts to God. Don’t rush; just breathe.

2.) Side Stretch

With a big inhale, stretch your arms up once again. This time, with a deep exhale, stretch your arm to the side. Try to let your elbow drop to your mat. Stay stretching and breathing for 5-10 deep breaths.

Continue stretching to the side and extend your leg to the side. Bending your extended leg is perfectly fine. Do what is best for you! Continue stretching to the side for another 10 deep breaths.

Come back to a cross legged position. Then repeat the process on your other side.


3.) Butterfly Stretch

Press the bottom of each foot together. Pull your feet as close to your body as possible. Stretch and breathe for a few counts. If the stretch is too intense, simply move your feet forward until it feels good.

Now inhale deeply, arch your back, lift your chest, and stretch your neck and head.

Now exhale deeply, round your shoulders and back forward while stretching over your feet. Try stretching your head to your feet. Repeat the process at least 10 times with deep breathing.

 

 

 

4.) Wide Legged Stretch

Extend your legs to each side. Lower your torso. If possible, stretch your arms out to the sides. Breath deeply and linger in this position, which will allow you to stretch deeper. You can always keep your knees bent and and legs out to the front more than the sides if you cannot extend your legs out all the way

Try walking your hands out or lean on your elbows. 1-3 minutes in this position will seriously improve your flexibility and bring a sweet calmness to your body. You may even realize after a few minutes in this position that you can stretch a little deeper!

After you linger, stretch to each side. Try to get your face to your knee and your hands behind the bottom of each foot. Now linger here with deep breaths and then switch sides. Continue switching sides and breathe for 10-20 stretches each side.

When you are finished, release your legs and shake them out.


 

5.) Seated Forward Fold

Sit with your legs extended forward, with palms together and index fingers sticking straight up. Inhale deeply, stretching over your extended legs. Try to lead with your chin. Exhale, grasping your feet if you can. Bend your legs if you can’t hold them straight. Repeat the process at least 10 times. After this, fold forward one more time and stay there for a few deep breaths.

6.) Body Hug

Lie back, pulling your knees to your chest. Wrap your arms around your legs and give your entire body a big hug.

You can release your body hug and stretch out on the floor with a deep inhale. Then exhale and pull your body in again, giving it a big hug! Repeat a few more times. Lift your head if you can. Roll around in this ball if it feels good, massaging your spine and back.

If you cannot hug your knees in, bend them into your chest as far as you can.

7.) Bridge Lifts

Lie flat and bend your knees. Pull them toward your back if you can. Grasp your ankles. Inhale deeply while lifting your sitting bones as high as possible. Even one inch is a great starting place! Exhale deeply and slowly lower your sitting bones. Repeat this 10-15 times. Go slow.

When you are finished, try one more time to lift your sitting bones up. Stay here for 10 deep breaths if possible.

8.) Happy Baby Pose

Lie flat and raise your feet. Try to grasp each one or grab your ankle or calf. Then pull them down from your heels as far as possible. Breathe deeply for 10 counts. Now have some fun by rolling around while holding your feet. It will also massage your spine and back.

 

9.) Reclining Split Stretches

Hug your knee into your chest as best you can. Breathe deeply for a few counts.

Grasp your leg where you can and pull your knee down.

If you can, pull your foot down. Lift your head to meet your knee. Breathe deeply for a few counts.

Do the whole process with your other leg.

Remember that your current ability to stretch is perfect for you. Just keep practicing, and with consistent stretching you will see your flexibility increase!

10.) Reclining Spinal Twist

Lie back and bend your knees. With a big inhale, let your knees fall to the side. Keep your shoulders on your mat with arms extended to the sides. Breathe deeply here about 5-10 times. Come back to the middle with knees up. Repeat on your other side.

I hope you enjoyed this stretch!

Peace be with you always!

YOGA CHRISTMAS WORKOUT! (Yoga for everyBODY to praise God and celebrate the season)

Posted on by pennyjoliver

We’re getting a work-out while getting our yoga praise on to the “Glory of God in the Highest” in this yoga segment!

We shall also pray for peace to fill our hearts, love to light our way and that we will pursue goodwill toward our fellow human beings, this Christmas and always!

As the angel of the Lord proclaimed to the shepherds that starry night,

Glory to God in the Highest, and on earth peace, good will toward men.

Luke 2:14

To begin, take a moment to clear your head by breathing slowly and deeply. Savor each life giving inhale. Let stress melt away with every exhale. Allow yourself to have peace, as God intended that you have.

Move slowly into each posture. Try to look up at the maximum point of your stretch. This will magnify your posture into praise, like an exclamation mark at the end of an exciting sentence (like this one)!

Designed for everyBODY, instructions are included with each posture below. An easier way of doing each pose is also included. The praise part of this segment is most important, so try to remember to look up in each posture!

I hope you will enjoy this segment of healthy yoga goodness as you celebrate this most wonderful time of year!

1.) Standing Cobra Forward Fold

With feet together and hands clasped behind you, inhale, raising your arms and eyes upward. Hold for a moment and get your praise on! Exhale, folding forward. Repeat this 5-10 times.

Bend your knees and widen the distance between your feet for better balance.

Place your hands on your hips if you cannot clasp them.

Try to look up!

2.) Warrior I Variation

Step out with your right foot. Place your hands in prayer position. Raise your right heel, and hold this position with 5 deep breaths while looking up. Then, lower your heel and raise your arms over head. Clasp your hands with your index fingers pointing up. Look up at the same time for 5 more deep breaths.

Step out farther for a more difficult stretch, and step in for more support and balance. Hold the posture. Look up. Breathe 5-10 deep breaths.

3.) Warrior III

Lift your back left leg. Stretch your arms out in front of you. Keep your hips and shoulders squared. Look up while breathing deeply 5-10 times.

If you fall over, try again! Maybe try lifting your leg a couple inches off your mat or bend your supported leg a bit. If necessary, keep your hands on your hips as you begin this posture or use a wall for support. Most importantly, remember at the top of your stretch to look up!

4.) Down Dog/Three Legged Dog

Place your hands on your mat from Warrior III position. You can also start this posture by moving into Down Dog from your hands and knees on the ground. Your deepest stretch will be when you can’t keep your heels on the ground. Try to look at your knees, but position your biceps at your ears. Hold the posture, breathing 5-10 deep breaths.

If you are able, lift your leg up behind you and hold the position.

Stay on your hands and knees if you find this position to difficult. You can also extend your leg to the back while on your hands and knees!

5.) Upward Dog

Slowly lower your torso from Upward Dog by curling your toes under you, dipping your head low, and pressing through your arms and up through your shoulders. Then, arch your head back, straighten your arms and look up! At this point your toes should be face down on your mat and your hands should be directly below your shoulders.

Repeat the transition from Downward Dog to Upward Dog a few more times. Inhale as you come to Upward Dog and exhale as you come to Down Dog. Look up with each arch back!

For an easier version lower your torso on the mat. Come up on your elbows, if possible, and arch your head back. Breathe and look up!

 

6.) Low Lunge Stretch Variation

Bring your right leg forward with bent knee. Lower your back leg onto your knee. Your hands should be directly on the mat below your shoulders. For a deeper stretch, extend your forward leg farther. Hold for a moment. Now, begin to sit on your back leg, keeping your forward leg straight. Lower your head to your knee. Repeat this process 3-5 times, inhaling as you lunge forward and exhaling as you sit back. On your fifth repetition, press your palms together and look up! Hold the posture for 10 full breaths.

For an easier version of the same exercise, try keeping your legs closer as you go forward and back. Just a bent knee with palms pressed together, a few breaths, and a look up will do!

7.) Supported Split

Repeat the Lunge Stretch variation again. This time, extend your legs wider for a deeper stretch. Breathe for 3-5 counts.  To try a Split, simply slide your forward leg forward. Keep your left hand on the mat for support and stretch your right arm up. Breathe and look up!

8.) Pigeon Pose

Bend your forward leg in. It is extremely important to keep your hips and shoulders squared. Use your arms to support you in this position. Breathe 5-10 deep breaths, looking up if possible!

As long as you do not experience pain, continue stretching as best as you can in this position. Keep your hips and shoulders squared. Don’t forget to breathe!

8.1) Pigeon Pose Variation

While keeping your hips and shoulders squared, try bending your back leg. If possible, grab your back leg with one or two hands. Breathe deeply for 5-10 counts while holding onto your back leg.

Lower your head to your mat with arms extended forward. Stay squared over your forward leg. Hold and breathe deeply, this time looking down! Do what you can do!

9.) Low Lunge Variation

Come up on bent knee. Extend your forward leg as far forward as you comfortably can. Clasp your hands behind you; breath and look up for 3-5 counts!

Release and open your arms wide as you inhale deeply. Exhale as you press your palms together in prayer position. Repeat the process for 5-10 counts looking up!

10.) Seated Forward Fold

Come to a seated position with legs extended straight out and forward. Inhale, stretching up with hands clasped and index fingers pointing up. Look up! Exhale, folding forward. Touch your head to your knees if you can. Repeat the process 5-10 times.

Bend your knees for a lighter version, still looking up and folding forward!

11.) Seated Prayer and Stretch

Sit cross legged. Extend straight arms slowly up from your sides with a deep slow inhale. Clasp your hands in prayer position above your head, looking up with a deep exhale!

Repeat the process 5-10 times, breathing and looking up!

Lie down on your mat and get ready for your other side.

Once you have completed numbers 1-11, it is time now to repeat numbers 1-11 with your left leg forward!

After you have completed each posture twice using each leg as the forward leg, your Halleluyah Christmas Yoga Segment is complete! Have a peaceful and most wonderful  Christmas…

…and yoga on!

xxoo

 

 

PEACE BE WITH YOU!

Posted on by pennyjoliver

The world is all stressed out! But you can still have peace!

The American Psychological Association states that chronic stress is linked to six leading causes of death and disease: heart disease, cancer, lung ailments, accidents, cirrhosis of the liver and suicide. They also state that 75% of all doctor visits are stress related ailments and complaints. The American Medical Association has noted that stress is the basic cause of more than 60% of all human illness and disease. In this chaotic world, how can we not have stress?

What actually happens to our body when we are stressed? It defends itself, of course!Amazingly, God has created us with an entire defense system that turns on as soon as we become stressed. Esther Sternberg, physician and author of several books on stress and healing, explains how it works.

Immediately, our heart rate speeds up and diverts blood away from our guts and to our muscles so we can run away. The pupils of our eyes constrict, so we can keenly focus on our attacker. The bronchii of our lungs increase blood oxygenation and convert energy stored in the liver into fuel for strength and stamina. She also states that if we are stressed for too long, our body starts to release stress hormones and nerve chemicals that we do not want floating around in our body. It is these stress hormones that are so dangerous to our overall health. That is why it’s important to our health to chill out as soon as possible. Perhaps God designed our bodies with that in mind: that we might trust in Him for help.

God’s remedy for stress:

Don’t worry about anything, but pray about everything. With thankful hearts offer up your prayers and requests to God. Then, God will bless you with peace that no one can completely understand. And this peace will control the way you think and feel.

Philippians 4;6-7

Next time you feel stress coming on, give yourself a “Halleluyah Moment!” Drop and give yourself 10 long and deep breaths while meditating on the above verse of Scripture and just breathe… let God take care of it all. Let, “Peace be with you!”

Halleluyah!

YOGA FOR A DEEPER SLEEP CHALLENGE BECAUSE YOU MATTER ( Yoga before bed to calm and restore your nervous system for a sweet sleep)

Posted on by pennyjoliver

In need of a few Zzz?  Back aching? Feeling stressed? Perhaps you find yourself in an overwhelming situation. Don’t fret! Instead do something good for you. Because You matter, and you deserve to feel great! After all, you got status: you matter not only to your family and friends, but the King of the world! You believe that Jesus died for your sins, You are a “VIP ” according to Heaven! So today, let’s treat ourselves like the people that we really are! Let’s honor our King by celebrating His magnificent masterpiece: You!

In this Quick Fix Yoga Segment, we’ll do the soothing restorative yoga pose, “Legs Up a Wall!” It will calm your nervous system, ease muscle fatigue, drain tension, improve digestion, and move stuck or stagnant fluids. It also will trigger your relaxation response, thus slowing your heart, breath and brain waves, promoting a peaceful, blissful state. The soothing benefits of this yoga pose grow deeper the longer you can stay in it. Try for 5 minutes at first, but if you can go longer, by all means stay as long as you like!

To begin, shift your body near a wall and gently walk your legs up. Rest the backs of your thighs against the wall, which offers a gentle support that deepens the restorative benefits of the pose.

If your thighs cannot get there, then bend your legs and shimmy your hips a little closer to the wall. If you feel strained, come back down and lay before a chair with your legs resting comfortably upon it. If even that is too strenuous, simply lay down on your mat or lay on the floor with your knees bent.

Once you arrive at your perfect resting place position for Legs Up a Wall, you need only to close your eyes, exhale completely, and melt into the pose. Try to inhale and exhale through your nose. Let each inhale draw upon God’s peace. Let each exhale dissolve your cares, worries fears and doubts. Focus only on God’s peaceful and loving words in Isaiah 26:3:

You will keep in perfect peace whose mind is stayed on thee.

or Psalm 4:8 for a sweet night’s sleep,

When I go to bed, I sleep in peace because Lord, you keep me safe.

 

Now, scan your body limb by limb, inviting any knots and grips of tension to dissolve away completely. Let your brain drain, relinquishing its hold on obsessive worries and fears that may still linger.  Grow easy and tranquil, grasping after absolutely nothing. Let everything you know about yourself dissolve. Fall beneath the surface of life into God’s quiet stillness.

Invite your breath to deepen. With each quiet exhalation and with every ounce of letting go, fall deeper. Linger in the soothing silence. Dwell in the freedom of surrender and indulge in the tranquility and deep rest of letting go.

Because, You matter!!

xxoo

<3

YOGA CHALLENGE TO EASE BACK PAIN

Posted on by pennyjoliver

You can ease an achy back, enhance your posture and improve spinal mobility with these seven simple yoga poses. When your back muscles are well conditioned, back pain can be greatly reduced. Breathing through your nose will enhance all the benefits of the poses, encouraging strong circulation and relaxation. Try to maintain a strong steady breath, as it will allow you to go deeper in the stretch, This releases tension in your muscles and improves your flexibility. Always be gentle with yourself. Go slow and keep a steady breath for maximum results. Gradually increase the intensity of this segment by holding each posture longer.

A relaxed state will always up the results of all your efforts. The Psalmist pens,

You are my place of quiet rest I wait for your word to renew me.

Psalm 119:114

1.) Easy Forward Bend

Stand comfortably, preferably with your feet at hip width for better balance. Let your hands clasp your elbows. Bend your knees. Now gently fold forward. Stop where it feels most comfortable. Take 5-10 long and deep breaths. Stay long enough for your back and spine to release (you’ll feel it) if you can. Slowly come back up. Repeat again or move on to the next yoga exercise.

Many people who suffer with lower back pain have tight, short hamstrings. This pose will lengthen your hamstrings and release your lower back.
2.) Cat Pose

Slowly and gently lower yourself to your mat or the floor. Come on to your knees. Spread your palms out in front of you. Place your knees directly below your hips. Place your palms directly below your shoulders. Inhale slowly as you gently round your back and lower your head. Exhale slowly as you come back to the starting position. Repeat the process 5-10 times.

3.) Cow Pose

Come to your hands and knees. Cow Pose begins in the same position as Cat Pose. The only difference is that your head goes up and back. As your head goes up, your back will arch, so take it slow. Inhale slowly as you gently raise your head. Exhale slowly as you lower your head. Repeat the process 5-10 times.

Cat and Cow Poses can also be done together, inhaling in Cat Pose and exhaling into Cow Pose. A good exercise for strengthening your back, spine and neck too. I especially like how Cow Pose tightens and tones the neck area!

4.) Easy Seated Forward Bend (a favorite of mine for an achy back)

Gently sit on your mat or the floor. Extend your legs directly out in front of you. Take time to sit up tall on your sitting bones. Let your weight be even on each side. Leading with your chin, extend your torso out over your legs. Slide your hands down your leg. Stop when you feel a good stretch. Bending your knees as you extend will ease you into the stretch. You may keep them bent or try to straighten them as you build flexibility. Also, staying in this pose for a minute while breathing slowly and deeply will allow you to go deeper into the stretch.

5.) Lying Leg Stretch

Lie flat. Take time to relax here a moment. Then, without tensing up, adjust your body by trying to get it flat on the floor. When you’re ready, bend your right leg. It does not matter where you bend it to. What matters is that it is able to support your body when you raise your left leg. Feel free to explore what feels good for you! Raise the left leg slowly and bring it close to your torso. Breathe deeply here 5-10 times. Then repeat the process on the other leg.

6.) Baby Pose

Lie flat on your mat or the floor. Adjust your body and try to relax before starting this pose. When you are ready, slowly and gently bring your knees into your torso. If you can, give them a big hug! If you can, raise your head too. Slowly breathe deeply here for 3-5 counts and repeat again a few more times. At first you may not be able to hug your knees or lift your head. Do what you can here, because even a little bit goes a long way. Never think because you can’t do these exercises optimally that they aren’t doing anything. Your body will benefit from all your efforts every time!

7.) Lying Double Leg Twist ( another really good release in back, neck and shoulders that my back takes delight in!)

Lie flat on the floor. Adjust yourself so that you are spread out evenly on the floor. Extend your arms directly out to the sides. When ready, gently bend your knees and bring them into your chest (or as close as you can). At first, maybe you can only bend them and your feet are still on the floor. No problems! Simply begin the exercise from whereever you find yourself. Now, take a big inhale. Exhale slowly as you release your legs to the right side. Slowly turn your head to the left side or keep it in the middle. Take a few deep breaths here and stay as long as you like. Then repeat the process on your left side.

Peace and blessings!

Halleluyah!

 

QUICK YOGA CHALLENGE FOR YOUR ABS!

Posted on by pennyjoliver

Prevent back pain, improve your balance and posture, firm up your abs, and fire up your core with these abdominal yoga poses. Complete these abdominal exercises 2-3 times a week after any Halleluyah Yoga Segments for best results. You will be doing your body good, and all of your yoga poses as well as your daily life will be enhanced. Your legs will go up more easily in yoga poses, you will stand taller, your back will be strengthened, and your core will feel firmer because it will be firmer! Most of all…this is your time, so try to relax your mind for these few short moments of your day. Although most people really hate sit ups, I have realized the older I become the way more I need them….and I need them everyday!

As you work your core physically,

turn within to the presence of God and find true peace

as God promises us in Numbers 6:26.

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1.) Lying Leg Lifts

Lay down or lean back on your elbows. Inhale, lift your right leg. Exhale, lowering your right leg. Do the same on your left leg. Alternate each leg for a total of 5-25 repetitions on each leg.

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2.) Lying One Leg Ab Stretch

From a lying position, bend your left leg. Lift your right leg and bend your head to look at it. Inhale and exhale deeply for 5-30 counts. Repeat on your other leg. Repeat the process 2 more times with each leg.

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3.) Lying Leg and Ab Stretch

From a lying position, place your hands under your sit bones for back support. Raise your legs approximately 12 inches. Breathe deeply for 20-30 seconds, then lower your legs. Repeat the process 2 more times.

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4.) Boat Pose/Bended Legs

With legs extended out in front of you and hands placed on each sides for support, gently lift your legs to the above position. Hold it for 5-30 seconds, then repeat this 2 more times.

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5.) Boat Pose with Toe Touches

If you can, lift your legs, but only if you your back is comfortably supported. If not, repeat the bended legs version again. If you can hold this position, continue for 3, 5, 10, or 30 seconds, then come down and try it again. If you can hold it comfortably, start touching your toes to your mat, one then the other, 5-10 more times.

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6.) Legs Up a Wall Ab Stretch

Start in a lying down position. Raise your legs and keep them together. Open your legs by extending them to the sides and come up off your shoulder.s Bring your hand through your legs. Come back down and close your legs as you do. That is one. Repeat this 5-25 more times for a serious abdominal burn!

Lie down and stretch your arms over your head a few times with a big breath.

Go forth in peace!

Halleluyah!