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FISH POSE MINI CHALLENGE (boost your metabolism)

Posted on by pennyjoliver

I welcome you to the all inclusive” Fish Pose.” Practiced on a regular basis it can provide you with a host of heavenly benefits!

One of the most effective benefits of Fish Pose is that it can improve our thyroid function. Our thyroid gland is responsible for the health and function of our metabolism. Our metabolism is responsible for converting food to energy which affects every cell in our body.  Practiced regularly, this pose can also boost oxygen and blood flow to our lungs, improving overall circulation. It can also help to fight respiratory ailments while increasing our lung capacity.

Why not dim the lights and try Fish Pose before bed with deep breathing?  It may aid you in a restful night’s sleep!

To begin, sit with your legs extended in front of you.

Place your hands on your mat behind you with your fingers tucked under or at your sides.

Lower your elbows to your mat and lean backward.

Align your shoulders with your elbows.

Gently drop your head back as far as it feels comfortable with the aim of touching the crown of your head to your mat.

Keep your chest lifted and open-imagine a string pulling it up.

Keep your throat soft and ensure that your head is comfortable.

Breathe deeply for 5-10 counts.

Slowly and gently come out of it.

Repeat the process a few more times.

When you have completed Fish Pose a few times lie down and relax to absorb all the wonderful benefits of this amazing pose.

Fish Pose will also strengthen your upper back, neck, and spine, and it can relieve tension in your neck and shoulders too. You may also experience a throat, chest, ab, hip, and neck stretch. It is also said that if you perform this pose in water, you will be able to float like a fish!

Thanks for joining me…

may peace always be with you!

xxoo

Penny!

 

YOGA FOR STRETCHING AND DE-STRESSING CHALLENGE ( Quick yoga class to stretch and let go of tension)

Posted on by pennyjoliver

Build core strength and shine from the inside out with these six quick stretches. Take each exercise slow while breathing deeply. You will invigorate each cell with fresh oxygen while improving circulation, respiration, strength, and flexibility. Lengthen your spine, tone your legs and open up your hips; unwind the knots from sitting at a desk all day!

Liken your body to a star. Stretch and lengthen the body in all directions from the strength of your core and illuminate everything around you. For God said,

“Let light shine out of darkness,” made His light shine in our hearts to give us the light of the knowledge of God’s glory displayed in the face of Christ.

2 Corinthians 4:6

He counts the stars and calls them all by name.

Psalm 147:4

Billions of shattered diamonds radiate in the blackest of nights. God has perfect, distinct, and exact knowledge of each one, and calls them each by name. The Almighty has created, counts and hangs each one in the exact spot that He chooses. Some Bible scholars liken God’s children to these stars. He has perfect, distinct, and exact knowledge of each one, and calls each of us by name. Every one of us are placed by God in exactly the place He chooses. We shine in the darkness all around us because He gives us, His children, His divine light.

Before you begin, cast all your worries and cares upon Him. That way you can illuminate in your Star Pose stretches! When you are ready, grab a mat, towel, and let’s get started!

1.) Star Pose Stretch

  • Spread your legs out to your sides.
  • Tuck your sitting bones while pulling your belly in.
  • Lift your torso up out of your waist.
  • With a big inhale, lift your chest and gaze upward.
  • Let your palms meet while reaching upward, with your biceps at your ears and your shoulders down.
  • Exhale, release the stretch, and lower your arms.
  • Repeat the stretch up with a big inhale, and release the stretch down with a big exhale for 10 counts.
  • Bring your legs in for more support while you stretch!

2.) Star Pose Forward Fold

  • Lower your torso, folding over your legs.
  • Stretch your arms to your feet and hold your big toe.
  • You may place your head on your mat. Use a pillow, block, or chair for support.
  • Breathe deeply for 5-10 slow breaths.
  • Again, place your hands on your hips for more support!

3.) Star Pose Twist

  • Place both of your hands forward on your mat.
  • With straight arms, reach your right arm up with your left arm on the mat and palms spread wide.
  • Twist up from your waist.
  • Repeat the twist with your right arm on your mat.
  • Inhale deeply as you raise each arm, and exhale deeply as you lower each arm.
  • Alternate for 10-20 deep breaths.
  • Use a block, chair, pillow or stack some books for an easier version. Don’t forget your deep breathing!

4.) Star Pose Leg Stretch

  • With both your hands forward on your mat, walk them over to your right foot.
  • Inhale in the middle, and exhale as you stretch over your leg.
  • Repeat each side for 10 stretches on each side.
  • You can continue to use a block, chair or stack of books for each stretch.

5.) Wide Legged Star Pose Stretch

  • If possible, lower to your elbows
  • Keep your legs straight and stretch for 10 deep breaths!
  • You may use a block, chair and books for help as you stretch!

6.) Extended Leg Squat

  • Bend your right leg.
  • Stretch your left leg out to the side.
  • Breathe deeply for 10 breaths.
  • Place your hands in prayer pose if possible, or keep them in front of you on your mat for support.
  • If you can, wrap your right arm around your right leg while slipping your left arm in the back up to meet it.
  • Exhale; it will create more space for you to wrap.
  • Breathe deeply for 10 counts.
  • Repeat the Extended Side Squat using your left leg for support.

yoga on and shine!

BACK AND SPINE YOGA CHALLENGE ( Beginners yoga for back and spine )

Posted on by pennyjoliver

Did you know that back pain is the most common reason for missed work and the second greatest reason for going to the doctor? The American Chiropractic Association estimates that 31 million Americans experience lower back pain at any given time. Although most back ailments are not serious – meaning they are not caused by serious conditions like arthritis, infection, fracture or cancer when you get one – it definitely stinks. Fortunately, studies have shown that those who practice yoga for as little as twice a week for 8 weeks make significant gains in strength, flexibility and endurance. Those are the basic goals of most rehab programs for neck and back pain.

Since sitting is what we do for great lengths during the course of a day, included are a few gentle stretches on our backs. We can do these immediately in the office, home, even at the beach. As you practice these movements, dwell on the Bible verse and let stress dissolve and have peace.

…”I will keep in perfect peace whose mind is stayed on thee.” Isaiah 26:3

Being on our backs provides a great opportunity to look up. Snoopy says it’s the secret of life!

 

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1.) Lying Knee Hug

Lie down and stretch. Bend and bring your right knee to your chest. Inhale while wrapping your arms around it with a hug. Exhale and release it back down. Repeat on your left leg, inhale while hugging your knee into your chest and exhaling as you release it back down for a total of 5-10 times each leg.

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2.) Baby Pose

Raise both of your legs and try to grasp your toes or feet, or anywhere on your leg that is comfortable for you. Inhale and exhale, letting the weight of your legs sink so that your back can let go. Sway side to side. It’s okay to have fun like a tiny baby, discovering for the first time that they have legs and feet.

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3.) Simple Spine Stretch

Lay down and stretch. Bend both of your legs and stretch your arms out to the sides. Take a deep breath then exhale deeply, letting your legs slowly fall to the right. Keep looking up. If pain arises stop immediately but if you can let the outsides of right leg settle on your mat. Stay for a while, inhaling and exhaling long and deeply. Repeat on your left side.

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4.) One Legged Spine Stretch

Lay down and stretch. Bend your right knee. Stretch your arms out to the sides and look up. Inhale and then exhale, letting your right knee slowly fall over your right leg. Where ever the stretch feels comfortable, remain there and breath long and deeply before repeating on your left leg.

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5.) Seated One Legged Spine Twist

Sit with your legs stretched out forward. Press the back of your left knee into your mat. Sit up tall while bending your right leg into your body. Pick up your right foot and place it over your left leg. Gently wrap your left arm around your knee, hugging it towards your body. Inhale and exhale long and deeply up to 10 times and repeat on your other leg.

If you are able raise your right arm for a more intense stretch, do so!

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6.) Legs Up A Wall

This soothing restorative posture calms the nervous system, eases muscle fatigue, and helps to restore healthy restful breathing. It’s a great pose to do if your stressed, overwhelmed, or in need of some sleep.

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 in any way you feel strained, come back down and lay before a chair with your legs resting comfortably upon it. If that is even too strenuous, simply lay down on your mat or lay 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. 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 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 enjoy the tranquility and deep rest of letting go.

HALLELUYAH!