seatedforwardbend

FORWARD BEND MINI CHALLENGE (Stretching forward)

Posted on by pennyjoliver

In need of a soothing full body stretch that’s easy to do? Seated Forward Bend can help. Perhaps your experiencing a   mild back ache, tired legs, indigestion or maybe you just need to move things along. The Seated Forward Bend can improve those ailments and with deep breathing it may calm your mind and improve your concentration too.

I practice this posture every day. The best part is you don’t have to be a stretchy gumby person to reap it’s benefits. Just a little bend forward for a few minutes is all you need. You may find the longer you bend forward the deeper your body will allow you to stretch. You may even feel the moment when your legs release pent up stress which can be pretty fascinating. The simple movement of bending forward stretches our body while stretching our minds to focus on the windshield in front of us instead of the rear-view mirror behind us. It invites us to inhale the future, exhale the past and not to look back- because we are not going that way!

 

…keep moving forward. Philippians 3:14

 

1.) Sit on your mat with both legs stretched out in front of you. Sit up tall with shoulders down, neck stretched, and your stomach pulled in. Bent legs are perfectly okay.

2.) Keep your torso long and stretch your arms high above your head. Feel like you could sprout another vertebrae. Inhale long and deep leaning forward from your hips and not your waist. Lengthen your tailbone away from the back of your pelvis. Stretch forward until a small amount of tension arises then try and grasp your toes. Exhale and release a little more into the forward bend. Stretch up again and repeat 3-10 times with deep breathing stretching up and out over your legs.

3.) Once you have completed the above exercises, bend forward to your maximum tension spot that is comfortable for you. Remain and breathe deeply for 1-3 minutes.

You may also grab a pillow to rest your head on and you can also rest your head on a chair seat with your legs stretched out forward underneath.

~keep in mind that difficult roads often lead to beautiful destinations but only if we keep moving forward~

keep calm and bend forward often

penny

 

Inhale Thanksgiving and Exhale Thanksliving!

Posted on by pennyjoliver

Join me as we bend over backward in these energizing yoga positions. We’ll not only flex our spine, but also stretch our hips, expand our shoulders and chest, and open up our hearts. The positions below progress in difficulty so start with the first few positions progressing only as you feel comfortable.

There are many health benefits of being grateful. A 2009 National Institute of Health (NIH) study showed that our hypothalamus, the part of our brain regulating a number of our bodily functions becomes activated when we feel gratitude or display acts of kindness. These gestures flood our brain with the chemicals called dopamine and serotonin-our happy feel good hormones. What’s fascinating is the neurological effects of gratitude open the door to many health benefits including better sleep, stress relief, reduced anxiety and depression, decreased pain levels and increased energy- boosting and enhancing overall health and wellness. Why not include a dollop of gratitude in this quick yoga workout and get a head start on Thanksgiving!

God told us long before science His simple prescription for health.

…in everything, give thanks. 1 Thessalonians 5:18

…kind words are like honey sweet to the soul and healthy for the body. Proverbs 16:24

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

 

1.) Cat/Cow Position

  • Lower your body to all fours.
  • Spread your palms wide below your shoulders.
  • Position your knees directly below your hips.
  • Inhale deeply lowering your head, rounding your back.
  • Feel as though your inhaling your stomach up to the sky.
  • Exhale releasing your breath while letting your hips and back sink while arching comfortably up.
  • Look up and stretch and tone your neck too.
  • Repeat the process from Cat to Cow 10-20 times.

 

2.) Knee/Back/Shoulder Strengthener

  • Roll up a towel, place it under your knees for support if you like.
  • Place your hands on your hips or clasp them behind your back.
  • Inhale, lifting your arms up behind you and arching comfortably back.
  • Exhale lowering your hips and siting back on your heels.
  • Place your head on your mat or place a pillow or a rolled up towel for your head to rest upon.
  • Keep pressing your hands up behind you as you exhale.
  • Repeat the process 10-20 times.

3.) Bridge Pose

  • Lie down placing your feet below your knees.
  • For a deeper stretch bring your feet closer to your body.
  • Place your arms by your sides or clasp your hands under your body.
  • Inhale slowly, lifting your hips as high as is comfortable.
  • Exhale slowly, lowering your hips.
  • Repeat the process 10-20 times.

4.) Half Camel Position

  • Rise to your knees.
  • Position your legs hip distance apart.
  • Curl your toes under or stretch them out on your mat.
  • Inhale deeply, slowing stretching back.
  • Place your left hand on your left heel.
  • You may also place your hands on your hips if it feels too challenging.
  • Breathe deeply for 5-10 counts then switch arms.
  • Go slowly and be gentle as you arch back.
  • Repeat on both legs up to 10 times.

5.) Full Camel Position

  • Once you feel comfortable in both Half Camel positions arch back while pressing both hips forward placing a hand on each ankle or foot.
  • Continue to press both hips forward while breathing deeply for 3-5 counts.
  • Slowly come up and forward placing both your hands in front of you on your mat.
  • Repeat Full Camel position 2 more times.
  • Lay down on your back and breathe for 10 counts.

6.) Table Top Position

  • Sit with your knees bent in front of you.
  • Place your palms behind you and directly below each shoulder.
  • Lifting your hips press them up through your feet and palms.
  • Let your head gently fall back.
  • Breathe deeply for 3-5 counts.
  • Next, press up into a Table Top position with a big inhale, then exhale as you lower your torso.
  • Repeat the process 10-20 times.

7.) Back Bend

  • Lie down with your legs hip width and bend your knees.
  • Position your palms next to your ears with your fingers facing your heels.
  • Push up through your feet and palms, gently lifting your hips and torso.
  • You may only be able to lift your body a couple inches, which is a great starting point.
  • Come back down taking a moment to rest before trying again a few more times.

8.) Seated Forward Bend

  • Sit with your legs stretched out forward.
  • Trying to keep both sitting bones on your mat stretch your arms up and over your legs.
  • Breathe deeply for 10 counts.

I hope you enjoyed this quick yoga workout. May God bless you with many reasons to always be grateful!

Until next time,

xxoo

Penny!

YOGA CHALLENGE FOR FLEXIBILITY

Posted on by pennyjoliver

Beloved, you can become uber flexible. Simply include this Challenge directly after any of the other Halleluyah Yoga Challenges  at least 3 times a week. Soon, you will see all of your yoga poses enhanced by these few simple stretches that target the big muscle groups like your legs, hips, back and spine muscles. When these muscles get stretched and lengthened, they release stress in those areas. The less stress, the deeper the stretch and the more flexible you become. Get stretching! They will prove a great compliment to any Yoga Challenge and a nourishing cool down at the end of any of your work outs. Your insides will be thanking you too!

You know the saying…

…”Blessed are the flexible for they will not be bent out of shape!”

or, as 1 Peter 5:7 says,

Give all your worries and cares to God, for He cares about you.

1.) Seated Forward Bend Warm -Up

With your legs straight out in front of you, sit tall with hips below your shoulders. Lean back slightly without hurting your back with a big inhale. Quickly lean forward with a big exhale. Lead with your chin. This method will keep your back lengthened for a deeper stretch. Repeat this process 10-50 times. The more you do this, the deeper you will be able to stretch.

2.) Butterfly Pose

Bring your feet in. Press the bottoms of your feet together. Pull them toward your body. Let your elbows keep your legs down. With a big inhale bend forward, leading with your chin. Remain at a good stretching area that is comfortable for you. Breathe deeply for 10-20 counts. Again, the longer you stay in the stretch, the more flexible you will become!

3.) Seated Side Angle Stretch

Extend your left leg out to the side. Look at the opposite side. Lift your right arm and lean over your extended left leg. Inhale when your body is up ight.  Exhale when you lean to the left side. Try to look up at your arm. Repeat 10 times or more time, then repeat with your left leg extended.

4.) Wide Legged Stretch

Extend both your legs out to the sides. Inhale and sit up tall. Exhale as you walk your hands forward. Again, lead with your chin to lengthen your back. When you’ve stretched as far as you comfortably can, stay there for a few big breaths, then walk your self back. Continue walking out and back 10 times, or stay in the stretch for a while. You will notice you will go deeper the longer you stay in the stretch. The steady deep breaths will release tension in your muscles – so don’t forget to breath!

5.) Seated Forward Bend

Sit up tall with hips below your shoulders. Clasp your hands together and stretch your arms up over your head with a big inhale. Leading with your chin fold over your legs with a big exhale. Whereever you find yourself in the stretch is your starting point. Stay for a few big breaths. Then stretch up and fold again over your legs for a total of 10 times.

6.) Runner’s Lunge

With right knee directly over your foot and hands on each side for support, stretch into a lunge. Hold it for a few big breaths. Now bend your back leg. Move your sitting bones back. Straighten your forward right leg and stretch over it while sitting back. Breathe deeply for 10 counts. Move forward and backwards several times. Feel a good stretch and stretch for a while! Repeat with your left leg forward.

7.) Split Position

Start your split from the lunge position above. When you stretch back, that is the position that will ease you into the split. Let the forward leg stretch forward as you straighten the back leg and split! Try to keep your hips facing forward. Look up and stretch. Fold forward and stretch. Breathe deeply and hold the position as long as you feel good in the stretch. Move into the split a few times and come out. Keep a steady breath. You will discover the longer you split the deeper you will fall into it.

We may never have a full split but our bodies will still benefit from every effort that we make!

Drink in the soothing effects that stretching provides and find joy in a fresh perspective!

Halleluyah!