The Halleluyah Yoga Beginner series is about maintaining a healthy range of mobility while building strength and balance in your body. These segments should challenge you to get to know your body, especially finding out what you can do physically. Then you can easily expand upon that. Forget about the goal and effort of the poses. Resist the temptation to push and grip, thus creating and holding tension in your body. Rather, concentrate on the process of moving and praising. Let your inhales lift you and expand your body. Let your exhales move you a little farther physically. Let this Yoga segment be your daily devotion of praise. Allow God to transform you from the inside out. Let joy and peace overwhelm you as you soak up all the benefits of praising God!
Below are a few praises from God’s word that speak directly from us to our God!
“I will exalt you, my God the King; I will praise your name forever and ever!” Psalm 145:1
” Praise the Lord, O my soul!While I live I will praise the Lord; I will sing praises to my God while I have my being. Psalm 146:1-2
” Bless the Lord, O my soul; And all that is within me,bless His holy name!” Psalm 103:1
Sit on your heels and let’s begin. Place a small pillow or rolled up towel between your legs and your sitting bones if sitting on your heels is a bit challenging for you.
1.) SEATED SIDE STRETCH
Extend your arms straight up from your sides as you inhale. Gently arch back if you can. Exhale, leaning to your left side. Look up. Repeat each side for 3 -10 times each side. Inhale and lift your arms up. Exhale and lean to the sides.
2.) RISING KNEE/ARMS CLASPED
Gently rise to your knees. Clasp your hands behind your back. Inhale and arch slightly back. Exhale and bend forward. Repeat 3-10 times slowly and gently.
3.) BENDED KNEE TWIST
Step your right knee forward. Take a big inhale. Exhale while twisting to the right. Place your left arm on the outside of your leg as you twist. Repeat 3-5 times and try your other leg.
4.) PRAYER POSE/STANDING SIDE TWIST
With hands in Prayer Pose, breathe deeply for a few counts. Widen your legs and stretch your arms out to the sides. Inhale while twisting to the left. Exhale while twisting to the right. Repeat 10-20 times.
5.) INTENSE STRETCH PRAYER POSE/ BEGINNER’S TRIANGLE POSE
Face to your left. Extend your left leg with toes pointing to the left. Your right leg toes are slightly turned out. Gently fold forward. Inhale and exhale 3-10 times. Repeat on your right side.
6.) STAR POSE ARMS EXTENDED INTO WARRIOR II
From Star Pose, inhale and extend your arms straight over your head. Exhale and open your arms into Warrior II Pose by bending your forward knee. Your left toes should be facing the left side, and your right toes should be slightly turned out. Repeat for 3-5 counts. Then try on your other leg.
7.) LUNGE POSE/ LUNGE WITH KNEE ON MAT
From Warrior II Pose, simply face the left side of the room. Gently lower your hands to your mat. Bend your back leg. Gently rest your knee on the mat. Place your hands in Prayer Pose. Breath deeply for 3-10 counts. Repeat the process on the right side of the room.
8.) CHAIR POSE/CHAIR POSE TWIST
Slowly bring your feet together. Lean back like you are going to sit in a chair. Raise your arms towards Heaven. Breathe deeply for a few counts. Bring your hands in a prayer position. Inhale deeply and exhale deeply, twisting to your left. Try to position your left elbow on the right side of your right leg. Repeat the process. Inhale in the middle in Chair Pose with arms up and exhale in Prayer Pose while twisting to your sides.
9.) KNEE HUG
Stand tall. Inhale deeply, raising your right knee. If possible, hug it into your chest. Exhale deeply, lowering your knee. Alternate legs with deep breathing for 3-10 counts each leg.
10.) BEGINNER’S TREE POSE
Stand tall in Prayer Pose with both feet on the ground. Raise your left foot. Gently place your heel on your standing leg’s ankle. Breath deeply 3-10 counts. Repeat on your other leg.
Praise God and Yoga on!
HALLELUYAH!
