posture

CHAIR POSE TWIST MINI CHALLENGE (learning to twist)

Posted on by pennyjoliver

Hi Friends!

Show your spine some love…do a Chair Pose Twist!

You will also reap the benefits of building spine mobility and whole body strength and stamina. The twisting action of Chair Pose effectively compresses our internal organs. Upon release it sends fresh blood, oxygen and nutrients to those organs. Holding the posture while breathing deeply challenges our cardio capabilities and will torch a few calories too- even with out the twist!

Remember, as you move into this posture be gentle with yourself. Never push your body into poses, instead always take each yoga posture slow and easy. Before you begin, check out some tips below.

  1. For Beginner’s… try using a wall in front of you or a chair behind you for support.
  2. For Beginner’s…remain in a simple Chair Pose with palms pressed together at your heart.
  3. Hold whatever posture you choose for 30 seconds to one minute. (or shorter)
  4. Or hold for 10 seconds, rest for 10 seconds and repeat 10 times to build strength.
  5. Don’t forget to repeat the twist with left elbow over your right knee.
  6. Remember your deep inhales and exhales. They are key to enhancing all of your efforts in Chair Pose Twist as well as all the postures of yoga that you practice.

 

 

And what can Chair Pose Twist teach us?

How about before every decision take a moment to breathe deeply. We should lean back on God even if we cannot see Him. We should put our hands together and pray more often. Oh! And be ready because if God tells us to take a different direction by all means we must twist and go in that direction, even if it might be a little hard.

thanks for joining me and have a spectacular day!

Penny

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!