release

YOGA CHALLENGE FOR STRETCHING AND DE-STRESSING DURING THE HOLIDAYS

Posted on by pennyjoliver

Hi Friends!

Yoga on and let’s get into the Christmas vibe! This class should stretch, strengthen, energize and de-stress your mind and your body. However, if your stretched for time simply do a position or two. Every  position below includes detailed instruction with less challenging modifications and the benefits each pose.

May you be blessed with abundant peace and joy as you celebrate the true meaning of Christmas!

…and angel said, ” behold, I bring you good tidings of great joy, which shall be to all people. For unto you is born this day in the city of David a Savior, which is Christ the Lord!” (Luke 2:10-11)

This is your time to release the cares of your world and just breathe. Go ahead indulge. Being aware of this present moment will help. Sit comfortably, close your eyes and inhale peace and joy and exhale all your daily thoughts. Stretching with this mindset while breathing deeply will help to de-stress and bless you!

1.) Standing Forward Bend Stretch Variation

For a brain boost and energy buzz, perhaps this will do!

Forward bends stretch our entire back sides, relieving tension in our spine, neck and backs. While stimulating digestion they boost brain power, circulation, calms our minds and soothes our nerves. They may also act as a mild depressant. Getting merry never felt so good!

  • Stand with your feet hip width apart.
  • Place your hands on your hips or clasp them behind your back.
  • Point your left foot forward.
  • Slightly bend your right knee.
  • Fold forward over your left leg.
  • Breathe deeply for 10 counts.
  • Repeat with your right leg forward.

2.) Triangle Pose

Open relaxed hips help to relieve stress and aid digestion which Triangle Pose is known for.

Triangle Pose is a terrific hip stretching and strengthening position. It also stretches and strengthens our entire leg including our ankle joints, hamstrings and calves. It may also improve digestion, relieve stress and help with menopause symptoms.

  • Spread your feet apart approximately 2-3 feet.
  • The farther apart your feet- the more challenging the position is.
  • Let your heels stay on the same line but slightly turn your left toes toward your right ankle.
  • Turn your right leg toes directly to your right side.
  • Pull your belly in while standing up tall.
  • Extend your torso up and then over your forward right leg.
  • Gently slide your right hand down your leg, touching the floor if you can.
  • If you find it too challenging to touch the floor rest your hand on any part of your leg when you feel stretched but not uncomfortable.
  • Lift your left arm up.
  • Breathe deeply for 5-10 soothing deep breaths.

3.) Extended Side Angle

A great total body stretch that strengthens too!

Extended Side Angle Pose may relieve stiffness in our shoulders and back while strengthening and stretching our entire legs and ab muscles. While building stamina it expands our lung and chest area as well.

  • From your Triangle position, simply bend your forward right leg.
  • Extend your right arm up and over while leaning into the stretch.
  • Aim for keeping your entire torso facing forward as you stretch to the side.
  • Breathe deeply up to 10 counts.

4.) Side Angle Twist

Besides blessing us with all the Extended Side Angle Pose position benefits, adding a twist will tone our core and ab area while compressing internal stomach organs. As you release the twist, you send fresh blood to that area aiding in the release of toxins from your body.

  • Press your palms together while lifting your back heel to keep your body mobile to twist.
  • Take a deep inhale as you exhale gently twist over your forward knee.
  • You may rest your back knee on your mat for support while you twist.
  • Hold this position while breathing deeply up to 10 counts.
  • Switch legs and start Extended Side Angle with your left leg forward then do the twist!

5.) Star Pose Forward Bending Stretch

Like it’s sister Forward Bend, the Star Pose with a bend forward stimulates circulation to our brains increasing our energy, calming our minds and soothing our nervous systems. It aids in digestion and stretches and strengthens our entire legs and core. Stretching our arms out first, then down, engages our abs and strengthens our backs, shoulders, neck and spine!

You can also put a chair in front of you to rest your hands on if you can’t quite make it to the floor yet!

  • With both toes facing forward extend your legs to the sides.
  • The wider the position the more challenging it will become.
  • Keep both legs straight and clasp your fingers with pointed index fingers pressed together.
  • Inhale and stretch up with both arms and exhale slowly folding forward.
  • Rest your hands on the back of a chair or a wall.
  • OR continue to fold downward, resting your hands on your mat.
  • Repeat the stretch up with a deep inhale and the fold forward with a deep exhale.
  • Aim for 10 stretches up and 10 stretches folding forward.

6.) Star Pose Twist

The twisting action stimulates digestion while providing a great total body stretch!

  • Your hands may rest on a chair for support here or a yoga block.
  • Lower each hand while stretching the other hand up.
  • Aim for 10 stretches with each arm for a total of 20.

7.) Star Pose Leg Stretch

This extra stretch to the side will increase flexibility to your legs and improve the range of motion in your hip area.

  • Your hands may rest on a chair or yoga block here also.
  • Walk your hands over to your right leg.
  • Aim to touch your head to your knee.
  • Breathe deeply for 5-10 counts.
  • Switch legs.
  • Repeat a few more times with each leg.

8.) Star Pose Stretch

Adding a little weight to your upper arms, neck and shoulder area helps with fighting arthritis and osteoporosis while deepening your leg and hip stretch!

  • Your hands may rest on a chair or yoga block here as well.
  • Lower to your elbows and press your palms together.
  • Continue stretching those legs by sliding them out just a bit.
  • Continue stretching while breathing deeply for 10 counts.
  • Repeat a few more times.

9.) Tip Toe Squat With Eagle Arms

Can you hear them? Your ankles, feet, and toes are yelling hooray- we are being used! The Eagle position of your arms stretches your upper back and shoulder area.

  • Bring your heels together on tip toes if possible.
  • Extend your knees out to your sides.
  • Bend both elbows out in front of you.
  • Take your right hand and place it below your left elbow.
  • Now, swirl your right arm around your left arm.
  • When your palms meet clasp your fingers. If they do not meet keep them where they are and breathe deeply up to 10 counts.
  • Keeping both arms directly in the middle center of your torso helps in swirling them up.
  • You do not have to raise your heels the whole time. Lower and lift them if your just starting out!

10.) Tip Toe Extended Leg Squat Stretch

  • Extend your right leg out to the side.
  • Stay on your tip toes if possible.
  • If possible stretch over your extended right leg.
  • Place your hand on your mat for support.
  • Breathe deeply up to 10 counts.
  • Now stretch the other way, over your left bent leg and breathe deeply up to 10 counts.
  • Now repeat the process extending your left leg to the side.

AGAIN! Tip Toe Squat With Eagle Arms

I had really bad feet nine years ago as I was just getting into yoga. Today my feet feel fine!

  • Back to a Tip Toe Squat again.
  • Breathe deeply for 5-10 deep breaths.

11.) Butterfly Stretch

  • Sit down on your mat and place the soles of your feet together.
  • Pulling your feet in closer to your torso will give you a more challenging stretch.
  • Extending your feet forward will ease the difficulty.
  • Lift up with a big inhale while gently pressing your chest forward.
  • Exhale slowly folding forward.
  • Repeat 10 more times-then remain folded forward for another 10 counts.

 12.) Seated Spinal Twisting Prayer Pose

  • Place your right foot over your bent left knee.
  • Try to pull both feet towards your torso for a deeper stretch.
  • Now wrap your arms around your knee.
  • Press your palms together and breathe deeply up to ten counts.
  • Next, say a prayer if you like!
  • Switch legs and repeat!

Thanks for joining me!

Stay merry and bright!

xxoo

Penny

CHILD POSE

Posted on by pennyjoliver

The sweet Child’s Pose, practiced during every yoga class and perfect for the Christmas season!
Christmas maybe the most wonderful time of year but it is perhaps the most stressful time too!
But don’t worry, I’ve got you covered.
Join me and I will show you how to slow down to Christmas tree speed and still shine bright.
That way, all will be calm with you and you can bask in the warm glow of being all there in the moments you get to share with family and friends.

And now I present to you the gift of the basic, most essential Child Pose.
It’s the reassuring hug you been waiting for and the gift that keeps on giving.

Although it’s a warm-up or resting pose in a yoga class, it’s the perfect remedy to unwrap tension and stress anytime and a great antidote for a restful night’s sleep.

To enhance the healthy yoga goodness from Child Pose focus on your inhales and exhales.
Then let the soothing sanctuary of your Child Pose envelope you in a cocoon of warmth, comfort, safety, and ease!

You may fold up a towel to place between your heels and your sitting bones for comfort and support. You may also rest your head on a pillow for ease.
To begin, come to all fours and gently fold forward over your legs. Spreading your legs apart will provide a deeper stretch. Gently resting your forehead on your mat or pillow begin inhaling and exhaling slowly and deeply. Remember, it’s your time to relax and unwind so try to linger here for a few moments. One minute would be great, but longer would be better. The best scenario would be to stay as long as you need, not worrying about minutes or time simply enjoying the present peaceful moment. Besides relieving stress, practicing Child Pose on a regular basis stretches our lower backs, opens our hips, stretches our shoulders, ankles and ligaments. Therapeutic for digestion, it enhances circulation, calms our minds and fights insomnia.

Thanks for joining me!

May God fill you with peace and love this Christmas as we celebrate the most special child of all time – the Lord Jesus Christ!

And a very “Merry Christmas” every day of the year!

love to you and yours

Penny

 

 

 

BALANCE AND STABILITY YOGA CHALLENGE

Posted on by pennyjoliver

I know your health and your time is important to you. That’s why each of our Halleluyah yoga workouts are short and have purpose. Today, the purpose is building strong legs, hip, knees, ankles, feet, wrists, abs, core, and more. This will ultimately lead to improved balance and stability. Stability at any age is important yet as we grow older it becomes vital. Start this workout by practicing all eight positions with your right leg forward. Then switch to your left leg. Holding theses positions with deep breathing boosts our heart rate helping us to burn more calories, providing us quicker results!

For more of a challenge, step out farther in the warrior positions below and hold each position for a longer count. Completing this sequence 2 or 3 times on each leg will increase the difficulty as well.

For less of a challenge, step in or lower to your back knee in the warrior positions. You may also hold each position for a shorter time and use a chair or wall to help support you. This yoga workout was designed to meet you where your fitness level is and to offer instructions to help you progress.

This is your time to do something good for you! Before we begin I ask that you sit down and take a few slow deep breaths to clear your head of the cares and worries of the day. Replace those cares with belief that YOU can do anything! Each of us could never even imagine what we could do if we had the faith to try. God left us stories of real men and women of the Bible to help us believe and to have faith. Take Peter. He could have stayed on the boat and never walked on water but He did! (Matthew 14:29). How about the little boy who gave up his lunch to Jesus. Jesus turned his little basket of five small loaves and two fish into a fast food feast that fed over 5,000 people! (John 6:1-14). And the list goes on and on…

…for nothing is impossible with God.

Luke 1:37

 

When you are ready grab a mat and some water and let’s yoga on!

 

1.) Mountain Pose Stretch

into 

2.) Praying Squat Pose

  • Stand with your feet at hip width.
  • Inhale deeply as you extend your arms overhead.
  • Exhale deeply, lowering your arms while pressing your palms together in a prayer position.
  • Bend your knees into a Squat Pose like the second picture.
  • Slightly turn out your toes.
  • Pressing your palms together while in a squat position will keep your back straight while opening up your hips.
  • Repeat the process from Mountain Pose Stretch to Praying Squat Pose 5-10 times, increasing the count as you grow stronger!

3.) Mountain Pose Reverse Prayer

  • Start with feet at hip width.
  • Stretch your arms behind you and place your hands on your hips.
  • Try to touch your fingertips behind you, with your pinkie fingers closest to your back.
  • Raise your palms up your back while continuing to press your finger tips together. Eventually, pressing both your palms together behind you.
  • Go as far up your back as is comfortable.
  • Once you arrive at your perfect place, breathe deeply for up to 10 counts.

4.) Reverse Prayer Tree Pose

  • Begin by placing your left foot on your right ankle.
  • If you feel comfortable, lift that foot up your leg to your inner thigh. Use your hands to help!
  • Breathe deeply while balancing for 5-10 deep breaths.
  • You may still do a Tree Pose with your foot anywhere on your leg.
  • You may also do a Tree Pose with your hands on your hips, or your palms pressed together in front of you.

5.) Warrior I Pose 

  • With your feet hip width apart, step out 2-3 feet forward.
  • The longer the step, the more challenging the pose.
  • Try keep your hips facing forward.
  • Do not let your forward knee extend beyond your toes.
  • Slightly let your back toes point forward.
  • Extend your arms out from your sides, and up over your head.
  • Sink your hips and keep your back leg straight.
  • Clasp your fingers together, letting your index finger point to the sky.
  • Breathe deeply for 10 deep breaths.

6.) Eagle Warrior I Pose

  • Maintain the same leg position as Warrior I Pose.
  • Bend your arms in front of you.
  • Take your right arm and move it under your left arm. When you see your right hand let it swirl up your left arm like a snakes. It both hands meet try to clasp them. If not stay where you are.
  • Lean back while lifting your elbows and look up.
  • Breathe deeply for 5-10 deep breaths.
  • Do the best you can with the arm position. Practice does help. You may also raise your arms like number five, Warrior Pose I.

7.) Humble Warrior I Pose

  • Maintain the same leg position as Eagle Warrior I Pose.
  • Place both hands behind your back.
  • Clasp your fingers. Lift your arms up behind you. Look to the sky with a big, slow inhale.
  • With a big, slow exhale bow forward over your knee while lifting your arms up behind you.
  • Repeat the process 5-10 times, inhaling deeply while stretching back, and exhaling deeply while bowing forward.

8.) Supported Warrior III Pose

  • Maintain the same Humble Warrior I Position.
  • On your last bow, release both hands to your mat.
  • Lift your back left leg directly behind you, maintaining the position of both hips. Even a slight lift will do!
  • Inhale while lifting your leg and exhale while lowering your leg. Repeat this for 5-10 deep and slow inhales and exhales!

  • Next, hold your leg up with the support of your hands on your mat. Breathe deeply for 5-10 long deep inhales and exhales. You can always use a chair for support. Even an inch is a great way to start!

  • As you progress you may be able to lift your hands off the floor and even clasp your palms up behind you! Oh and don’t forget to breathe!
  • Once you have completed this yoga sequence with your right leg forward, it is now time to start from the beginning with your left leg forward!
  • For best results, practice this yoga sequence at least three times a week.

There are many arm and hand positions that you can do in a Warrior III Pose, as well as any yoga position. You will find your favorite ones as you progress in your practice.

Thanks for working out with me. Until next time, may you believe anything is possible with God and fly high in yoga and your own life!

God Bless!

xxoo

Penny

xxoo

Penny

BOOSTING METABOLISM AND CIRCULATION YOGA CHALLENGE (for everyBODY)

Posted on by pennyjoliver

Yoga promotes health and happiness, helps us lose weight, burn calories, boost metabolism, and reduce stress. Twisting yoga positions stimulate our metabolism which helps our brain, heart, and kidneys to function smoothly. Back-bending yoga positions improve our breathing encouraging fat burning capabilities. Inverted positions stimulate our circulatory system while encouraging blood flow and oxygen intake throughout our vital organs and our entire bodies.

Chronically elevated levels of stress can cause weight gain – when we are stressed, our adrenal gland secretes the hormone cortisol. Cortisol is good for us, however too much cortisol flowing through our bodies can mess with our metabolism, causing us to be irritable, depressed, and unable to lose weight. Generally, yoga reduces stress. Studies also show that prayer and meditation help to reduce stress as well. As you practice this yoga challenge try to maintain a meditative state by refusing to let your mind focus on anything negative. Perhaps theses comforting words from our Heavenly Father may help!

Don’t worry about anything; instead pray about everything. Tell God what you need, and thank him for all he has done.

Philippians 4:6

Try to relax by breathing deeply in a seated position. When you feel you are ready, grab a mat, water and let’s get started!

1.) Forward Bend

  • Stand hip width.
  • Extend your arms out to the sides with a big inhale.
  • Press your palms together overhead.
  • Release your palms and slowly lower your arms with a big exhale.
  • Repeat 10 times.

2.) Forward Bending Twist

  • Lower your torso as far as you can, whether on your knee or on the mat.
  • Inhale deeply. Exhale deeply, extending your right hand up – if possible, bend your right knee.
  • Repeat, extending your left arm up while bending your left knee.
  • Alternate each arm and leg for a total of 5-10 repetitions.

3.) Lunge Pose Twist Variation

  • Lower your left knee directly below your hip.
  • Keep your right forward toes directly below your knee.
  • Take your left elbow and place it to the outside of your forward knee.
  • Let your palms meet and press them together.
  • It may be beneficial to inhale before you twist, and exhale as you twist. This creates more room for the twist!
  • If you can, tuck your back toes and lift your right knee off your mat.
  • Breathe deeply up to 10 times then switch legs.

4.) Warrior I with Eagle Arms

  • With your right foot, step to the top of your mat with your toes pointed forward and directly below your knee.
  • The longer you step, the more challenging this pose will be.
  • Both your heels should be on the same line, if possible.
  • Sink your hips and pull your torso up and out of your waist.
  • With both elbows extended and bent in front of you, slide your right arm under your left elbow. Continue to snake that hand around your arm until both palms meet.
  • Lift your Eagle Arms and look up to the heavens.
  • Breathe deeply up to 10 counts and switch legs and arms.

5.) Star Pose Twist

  • Come to the middle of your mat and extend both your legs to the sides.
  • If you find you cannot lower your torso to the mat, stay where you are. Place your hands on your legs and breathe deeply for 3 counts.
  • Lower both hands to your mat. Make sure your hands are directly below your shoulders. Inhale deeply. Extend your left arm up with a deep exhale.
  • Repeat inhaling deeply with both hands on your mat and exhaling deeply as you extend each arm up for a total of 10 times with each arm.

6.) Seated Spinal Twist

  • Sit with both legs extended in front of you.
  • Lift your left leg, taking a moment to stretch it.
  • When ready, inhale deeply and exhale deeply while extending your left foot over your right thigh.
  • Your exhales give you more space to twist, so try to remember to exhale as you practice each twist.
  • Sit up tall and hug your knee to your chest and breathe deeply for 10 counts.
  • Repeat on the other side by extending your right leg over your left thigh.

7.) Bridge Lifts

  • With your feet hip width below your knees, inhale deeply while lifting your hips up.
  • Exhale deeply as you slowly release your hips to your mat.
  • Repeat this 10-20 times.

8.) Camel Pose

  • You may want to roll up a towel and place it under your knees for comfort and protection.
  • You may keep your toes tucked for an easier version, or let your toes lie on your mat.
  • With your legs hip width and hands on your hips, inhale deeply and gently stretch back.
  • If you feel comfortable, release a hand to your foot. Then alternate reaching each hand back.
  • If you continue to feel comfortable, reach both hands back at the same time with a normal breath.
  • Stay in the pose for 5 to 10 counts.

9.) Seated Forward Bend

  • With legs stretched out in front of you, inhale deeply with arms extended out to the sides, then overhead.
  • Exhale deeply, releasing your arms while gently folding forward over your legs.
  • Repeat 10 times. Then stay folded over your legs with deep breathing for 10 counts.

10.) Low Lunge Twist and Stretch

  • Come up to your knees.
  • Extend your left foot forward, with your knee directly over your foot.
  • Let your hips sink forward.
  • Inhale deeply, then exhale deeply, gently twisting over your forward left thigh.
  • Hold the twist with 5-10 deep breaths, then release.
  • Clasp your hands behind your back. Gently lift them up and hold them there with 5-10 deep breaths.
  • Looking up will help your back arch. You may  place your hands on the back of your hips as well.
  • Repeat both positions with your right leg forward.

Lay down for a few minutes and let all that work you did for your body work for you now!

Try to complete this yoga sequence a few times a week for best results and thanks for joining me!

May peace always be with you!

til next time

Love, Penny

 

FALL INTO LOW LUNGE POSE MINI YOGA CHALLENGE

Posted on by pennyjoliver

Happy fall everyBODY!

My Burning Bush is gorgeous this year and just begged me to pose in front of it. Soon, my pumpkins rolled into the picture, and with the sun beaming down upon us the beautiful peach-salmon colored yoga outfit I was wearing was left without color. Oh well! At least the Burning Bush was burning – and my thighs too! Low Lunge Pose is one of my favorite yoga poses. It really stretches our entire body and we will certainly feel an energy buzz. As an added bonus, if we keep looking up, we will tone our neck!

 

Arching our back in Low Lunge Pose will certainly fire up our core, stretch and strengthen our legs, get our hearts pumping, our circulation flowing, our lungs working, and stimulate the thyroid gland located in our neck for a metabolism boost. Add deep inhales with exhales that are a few counts longer, and we can also encourage our parasympathetic nervous system to kick in leaving us feeling great!

As we look up, we can also thank God for this beautiful time of year!

“This is the day that the Lord has made, let us rejoice and be glad in it.” Psalm 118:24

 

til next time…

…love and blessings for a beautiful day!

xxoo

CAT/COW POSE ( a back and spine strength builder/de-stressor)

Posted on by pennyjoliver

Only in yoga are the Cat and the Cow inseparable! Together in yoga, they provide a simple, yet outstanding, warm-up to any yoga practice. The Cat/Cow combination is a back and spine stretching and strengthening exercise; it can be done anywhere as a tension soother and body refresher for those days when our tension and stress are inevitable!

With deep breathing, Cat/Cow can improve circulation to our discs between the vertebrae, which in turn relieves stress and pain from our back and other areas of the body. The duo also helps to relieve menstrual cramps, and opens the lungs for better breathing. Putting our deep inhales and exhales to the Cat/Cow movement will enable us to stay mindful, increasing awareness, and bringing us into focus of this present moment!

Cat Pose

  • Place your hands directly below your shoulders. Spread them wide.
  • With knees hip width apart, place them directly below your hips.
  • With a deep inhale, round your shoulders, tuck your chin, and pull your stomach into your belly button.
  • Hold the position for 3 counts.

Cow Pose

  • With a deep exhale, untuck your chin while looking up.
  • Let your stomach sink and your back arch comfortably.
  • Let your exhale be long – a few seconds longer than your inhale. This will tellyour nervous system to calm down and rest.
  • Repeat the Cat/Cow movement 10 times, extending it to 1-3 minutes as you progress for best results!

Best part? You can take your Cat/Cow anywhere and use it anytime you need to recharge and de-stress!

Keep calm and yoga on my friends!

Halleluyah!

xxoo

WARRIOR II INTO EXTENDED SIDE ANGLE POSE MINI CHALLENGE (the transition to be present)

Posted on by pennyjoliver

Hi Friends!

Try the following yoga poses staying in each pose for 5-10 deep inhales and exhales with your left leg forward. Then repeat each pose with your right leg forward. Then try repeating both poses with each leg forward a few more times.

Warrior II Pose and Extended Side angle Pose are pretty common  yoga poses that you will probably see in every different school of yoga. You may find your yoga teacher using them together or as a transition into more difficult poses. Each pose develops core power and leg strength, while toning your arms, shoulders and back.

Holding these poses with steady deep breathing will bring you to the present moment. This will encourage your nervous system to relax into a state of deep rest. This has the power to alter your physical and emotional reaction to stress in a positive way. Practicing yoga poses with deep breathing regularly can improve your overall health.


Our physical bodies may benefit from deep breathing while practicing yoga but our minds may be so stuck on our worries that it can be extremely difficult to pay attention to the present moment. However, Jesus says “Don’t worry about your life, what you will eat or wear, “(Matthew 6:24, 27)

Then He continues, “Look at the birds, consider the lilies, if God so clothed the grass of the field, will he not much clothe you?…Therefore do not worry.”(Matthew 6:25-30) By being mindful of the fact that since the beginning, the creatures of the earth have been continually provided for, we can recognize that we are continually being provided for. This offers us a choice. Will we continue to react to negative thoughts of our cares and worries and let these thoughts run our lives? Or will we take a deep breath, pause for a moment and realize we now have a choice of how we will respond? It’s easier said than done right, but we can try. I’m in. How about you?

…may your day be blessed with no stress!

xxoo

 

 

 

 

SPHINX POSE MINI YOGA CHALLENGE (quick total body refresher)

Posted on by pennyjoliver

Hi Friends!

Today we’ll practice Sphinx Pose, right in the Port of Havana, Cuba!

Why not counteract all the sitting we do with a few moments of deep breathing in this pose? It will invigorate our bodies while soothing our nervous systems. This pose will strengthen and lengthen our backs, and expand our lung capacity. Putting light pressure on our stomachs stimulates our kidneys and digestive organs too!

  1. Lie face down with your arms at your sides.
  2. Press your pubic bone into the mat while rolling your outer thighs slightly towards the floor. Let your hips fall.
  3. Relieve tension by letting your tongue go limp. This loosens up the jaw, helping to bring the  parasympathetic nervous system online that tells our bodies to rest and restore.
  4. Hold the pose for 5-10 deep breaths. Add a few more each time you do this pose.
  5. To make it more challenging, you may inhale deeply and lift, then exhale deeply and lowerr to the starting position. Pause, and repeat the motion 5-10 times.

Thanks for doing yoga with me. I hope this gem of a yoga pose leaves you feeling refreshed and revived! As you go forth through your day I pray this for you:

May the God of hope fill you with all joy and peace as you trust in Him.

Romans 15:13

A YOGA BEGINNER CHALLENGE TO STRETCH AND RELEASE ( De-stress, be blessed and develop peace while moving and breathing)

Posted on by pennyjoliver

This 10-15 minute yoga challenge will stretch and relax your entire body. Gentle yoga postures allow us to focus on our breath, letting go of tension in our body and minds while easing our body into movement and deeper stretching. Dedicate this practice to yourself and your well being. Relax, let go and, go with the flow…

Clear your head; sit cross-legged with your palms facing up on your knees. Inhale deeply, focusing on God’s love and peace for you. Exhale deeply; release all your cares, worries, fears, and doubts by giving them all to God. Focus on His magnificent promise:

You will keep in perfect peace those whose minds are steadfast, because they trust in you.

Isaiah 26:3

 

Remember to go slow as you ease into each position. Keep your inhales and exhales strong; exhale a few moments longer than your inhale. It will kick start your parasympathetic nervous system, helping you to relax even more.

 

When you are ready, let’s begin!

1.) Cross Legged Breathing Warm-up

  • Sit cross legged or in a comfortable pose.
  • Close your eyes.
  • Inhale deeply and exhale deeply for 10 counts.

Tip: Focus on your exhales!

2.) Cross Legged Twist

  • Inhale deeply.
  • Exhale deeply as you gently twist, looking behind you.
  • Repeat with each side 3 times for a total of 6 twists.

Tip:

  •  Your exhales will give you more room to twist.
  • It’s beneficial to keep both sitting bones on your mat.
  • Hold each knee for a deeper twist.

3.) Cross-Legged Side Stretch

  • Inhale deeply, extending your arms out to your sides.
  • Let your palms meet over your head while holding your breath.
  • Exhale deeply, leaning and stretching to your right side.
  • Inhale deeply, extending your right arm over your left side.
  • Repeat this on each side 3-5 times.

Tip:

  • Go slow and sit up tall.
  • Try to really extend your arms out and over to each side.
  • Keep your hips facing forward.
  • Keep both sitting bones on your mat.

4.) Child’s Pose

  • On your hands and knees, sit back on your heels.
  • Stretch both arms out in front of you.
  • Breathe deeply for 10 deep inhales and exhales.

Tip:

  • Go slow and be gentle as you sit back.
  • Place your head on a pillow if you must.
  • Place a small pillow or rolled up towel between your sitting bones and heels will make it easier!

5.) Cat Pose

  • Place your hands directly below your shoulders.
  • Place your knees directly below your hips.
  • Your legs and shoulders should rest at hip width.
  • Spread yourfingers wide.
  • Now begin by inhaling deeply while pulling your belly in. Round your shoulders and tuck your chin.

Tip:

  • Make the inhale long as you move into Cat Pose.
  • Keep holding your breath. When you cannot hold the pose any longer, release with a big exhale into the next pose.

6.) Cow Pose

  • Cow Pose begins as you release from Cat Pose (i.e., the opposite of Cat Pose!)
  • Exhale slowly, lifting your chin and arching your back.
  • Hold the exhale in this position.
  • Slowly inhale back into Cat Pose.
  • Then slowly exhale, releasing into Cow Pose again.
  • Repeat inhaling into Cat Pose and then releasing and exhaling into Cow Pose 10 times.

Tip:

  • Both poses are usually done together to wake up the spine!

7.) Lunge Pose

  • Step through your arms with your left foot from Cat/Cow Pose.
  • Lift your hips up.
  • Tuck your toes.
  • Keep hands directly below your shoulders.
  • Breathe deeply for 5-10 counts.
  • Repeat on the other leg for 5-10 counts.

Tip:

  • Lower your back knee to make it easier.

8.) Lunge Twist

  • Lift your left arm up from your left foot forward Lunge Pose.
  • Breathe deeply 3-5 times.
  • Repeat with your right leg forward.

Tip:

  • You may place the arm that should be raised  on your forward leg’s thigh to reduce the difficulty.

9.) Child’s Pose

  • Return to Child’s Pose (#4).
  • Breathe deeply for 5-10 long deep breaths.

9.) Bridge Pose

  • Lay on your back.
  • Bring your feet up.
  • Place your feet directly below knees.
  • Your legs should be hip width apart.
  • Your arms can be by your sides or between your feet.
  • Inhale deeply, raising your hips up.
  • Exhale deeply as you lower your hips down.
  • Repeat 5-10 times.
  • Hold your hips up while keeping a steady breath for 10 counts.

Tip:

  • Do what you can; even lifting your hips a little bit is a good start.
  • You will get stronger every time you practice.
  • For best results, try to practice this class 2-3 times per week.

I hope you enjoyed this class and I thank you for sweating with me!

LUNGE POSE MINI CHALLENGE (quick stress reliever from sitting at a desk)

Posted on by pennyjoliver

Hi Friends!

Today we will be practicing “Lunge Pose.”

Lunge Pose helps us counteract the effects of what I call “Modern Day Sitting Syndrome”!

The beauty of each yoga pose is that if you find that a pose is too challenging for you there is always an easier way to practice it. Lunge Pose is no exception. If you find it is too challenging for you, simply lower your back knee to the ground. For more support stretch your legs wider than hip distance. Try it out. Do what works for you.Yoga is about being good to yourself. This may be your first decision to be good to yourself. As you progress in your practice you may find that what you discover on your mat may spill over into your daily life. Making a decision that’s best for you while doing yoga is the first step in making your yoga practice your own.

Lunge Pose Tips:

1.) Stand hip width, bending both knees and stepping your right foot forward.

2.) The further forward you step, the more challenging the pose.

3.) Bending forward; use your hands for support.

4.) Keep your arms straight, relax your shoulders, soften your collar bone, and let your hips sink.

5.) Inhale deeply all Try to let go of all thoughts, past and present Breathe deeply for 5-10 counts.

6.) Step forward with your left foot into Lunge Pose and breathe deeply for 5-10 counts again.

Sitting at a desk all day stresses our spine, hips, and back. Our chest caves in, our shoulders round forward and soon our breathing is affected too. Taking just five minutes for a few Lunge Poses with deep breathing energizes our bodies while also giving them a chance to rest and relax. Deep breathing activates our parasympathetic nervous system, which slows our heart rate and helps us relax, while lunges builds strong muscles in our legs, back, and spine.

As you work on your Lunge Pose, let it remind you to stop taking up time from your life by looking in the rear view mirror of your past life. Instead, live in the present moment, fully alive, fully aware and ready to move forward. As you go forward may you realize along the way how very much that God loves you!

May you love and be loved and may peace be with you!

see you next month!