squatpose

SQUAT POSE MINI YOGA CHALLENGE ( for digestion&moving things along!)

Posted on by pennyjoliver

In my opinion, a Squat Pose is a very humble and vulnerable position to practice in the world of yoga poses.  Although it’s not pretty and it exposes places we like to keep covered, it’s jam-packed with benefits too good to miss. For starters, it aids the digestion process encouraging blood flow to our kidney and intestines. It uses gravity to stretch and strengthen our feet, ankles, legs, groin, back and inner thighs. It also has the potential to bring our pelvic floor into alignment while possibly releasing a tight lower back. But don’t forget the deep breaths to enhance all the benefits our cute little “Squat Pose” can bring. Have gas, bloating or need some help in moving things along? Take a squat for relief!

What Squat Pose reveals to me as I step off the mat? It reminds me that there is strength in being humble and power in being vulnerable. ( Isaiah 40:29)

keep calm and squat on my friends

xxoo

Penny

YOGA FOR IMPROVED DIGESTION CHALLENGE

Posted on by pennyjoliver

Have you ever had to rocket to the bathroom? Do you sometimes get so bloated your pants won’t zip up?  Are you tired of stomach pain? Do you wish you could some how tame your tummy trouble for good? Why not try a couple Yoga exercises? Maybe Yoga can help to ease your belly troubles! Many medical experts and lots of research have proved that Yoga helps with digestive disorders like IBS, Crohn’s disease, Colitis, acid reflux, gas and bloating.  That is why I have designed this Yoga Segment with that in mind!

For this Yoga Segment, I have included the easiest and most beneficial Yoga exercises for improving your digestion. I hope these Yoga exercises will ease your pain and suffering. Embracing a Yoga practice for yourself will ensure your digestive system be on track!

Add a bit of Heavenly peace to boost this Yoga Segment and infuse your digestion system with love!

In John 14:17 , Jesus says directly to us …

…Peace I leave with you; my peace I give to you. I do not give to you as the world gives. Do not let your hearts be troubled and do not be afraid.

1.) Lying Knee To Chest

Lie down on your back. Inhale deeply, pulling your right knee into your chest. If you are able, round your back by bringing your head to your knee. Your left leg may come off the floor too if you are able. Pause and then release your leg and your breath as you slowly unravel and lie on the floor. Repeat on your left leg. Alternate 5 times on each leg. Increase the count as you get stronger to 25 times on each leg. Breath in as you pull in and exhale as you release your leg to the floor.

2.) Lying Knees To Chest or known as the” Wind Relieving Pose.”

Bring both of your knees into your chest. Raise your head to meet them if you can. Squeeze tight. Inhale and exhale long and deeply 5-10 counts. Progress up to 1-3 minutes if you are able.

3.) Easy Spinal Twist

Lie down on your back. Bend both your knees by moving your legs up. Keep your arms relaxed but out to the sides. Let your shoulders drop and melt into your mat. Gently let your knees fall to the side. Look up or let your head roll to either side. Inhale and exhale long and deeply for 5-10 counts. Repeat on your other side by coming back to the middle.

4.) Hip Lifts

Lie down on your back. Bend both knees by moving your legs up. Hold your ankles if you can. Inhale, lifting your bottom up. Exhale, releasing it down. Repeat the process 10-20 times, inhaling up and exhaling down. As you progress, increase the count.

5.) Leg Lift Prayer Hold

Find a wall and shimmy your legs up. Or raise them directly up from your hips. Place your hands in prayer position or relax them out to your sides. Inhale and exhale long and deeply for 10 counts or 1-3 minutes.

6.) Seated Spinal Twist

Sit up tall with your legs straight out in front of you. Pull your right leg into your chest. Lift your right foot over your left thigh and pull it in as close as you can with your left hand. Inhale, looking to the right side. Lift your left arm up and remember to sit up tall. Exhale and twist a bit more. Your exhales should allow you a little more room for twisting. Repeat a few more times with your breath. Repeat on your other side.

7.) Seated Forward Bend

With legs directly forward, grasp your toes. Lead with your chin and stretch out over them. Keep your back straight, but you may bend your knees. Inhale and exhale slowly for 10 counts. The longer you stretch over your legs, the more flexible you will become. You may surprise yourself at how far you may stretch! As you progress, you could try this for 1-3 minutes.

8.) Wide Angle Side Stretch

With legs directly forward, angle them out to the sides. Bend your right knee and bring it into your body. Inhale slowly, raising your right arm. Exhale slowly, folding over your left leg. Stretch! Repeat on the other side for a total 10-20 times each side. Don’t forget to inhale arms up and exhale folding over your leg.

9.) Squat Pose into Squat Pose Twist

Stand with legs hip width apart. Slowly bend your knees, squatting down to your mat. You may place a folded or rolled up towel under your heels for support. Careful with your knees. Try lowering and raising your body if this is new to you. Inhale and lower, exhale and raise your body 3-5 counts. If you are comfortable in Squat Pose, place your hands in Prayer Pose and inhale and exhale long and deeply for 5-10 counts. Progress up to 1 minute.

For more intensity, try twisting in Squat Pose. Raise your right arm and bring it behind you, letting it slide around your hips. Take your left hand and slide it around the front of your left leg. Ultimately, your hands should meet. If they do not, simply hold the Pose at the place that is a comfortable stretch for you. Then inhale and exhale long and deeply for 5-10 counts. Unravel yourself and repeat on your other side.

 

10.) Child’s Pose

Sit back on your heels and gently place your head on your mat. You can also place your head on a chair, pillow, blanket, towel, it’s your choice. Stretch your arms out in front of you. Relax and let all tension drain from your body. Inhale slowly and exhale slowly. With each exhale release your cares, worries, fears, doubts or anything else that steals your peace. Linger here for a few.

 

HALLELUYAH!

YOGA FOR VITALITY CHALLENGE ( Yoga with a twist for everyBODY)

Posted on by pennyjoliver

This yoga segment is designed for most fitness levels.  Enhance your twisting with a couple verses of Scripture provided below and twist for your mind, body, and soul!

Get Twisted and improve the health of your internal organs and build your core. According to Livestrong, twists encourage the flow of oxygenated blood while eliminating toxins and metabolic wastes from your body. They also aid in bloating or digestive problems. Your shoulders, chest, back and spine have a chance to relax in twists and you will increase flexibility in your spine and waist muscles.

At first glance, twists appear chaotic. Any normal person knows a body should not be bending and twisting like that. That’s the beauty of a twist: a body gone wild! Don’t be fooled; to move into a twist from a standing position requires so much more. Your feet need to settle into the earth and your legs must draw strength from the stability of the feet. Your entire core or inner body  needs to lengthen. You must inhale from the bottom of your body to the top of your head, drawing a long deep breath by pulling up and out of your waist, chest, hips, spine. And when it is impossible to hold any more breath inside you, then you twist with a long exhalation. The breathing helps you twist better.

What I love about twists is that your insides get revitalized. As you stand firm with a solid foundation, you appear all tensed up and out of control but your core keeps you strong. Sometimes in our lives we get all twisted up too but God tells us to chill. Sometimes the knots are so twisted up we can easily forget that the God that breathed the stars into existence and turned water into wine can help us. Seriously, all we need to do is believe. Seems too easy, but God promised He would help us. In this yoga segment get twisted but let Him untwists all the  knots inside that are binding you now.

…”cast your worries on Him, because He cares for you. 1 peter 5:7

…Let your roots grow down into Him. Let your lives be built on Him. Colossians 2:7

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1.) Chair Pose into Chair Pose Twist

Start by placing your feet together. Bend your knees and slightly bend back as if you were going to sit on a chair. Raise your arms up, then inhale and exhale 3-5 times long and deeply. You may stand up for a moment or continue in a chair pose for the twist.

In chair pose position, on your last inhale and exhale bring your palms together in prayer pose. Firmly press them together. Inhale deeply, lifting your entire upper body. Exhale deeply as you twist. Let your left elbow twist to the outside of your right leg. Hold the pose as long as you like or repeat on your other side.

Make it a flowing sequence of movement by always standing up before you bend into chair pose. Bend into chair pose with arms up and then into prayer pose. Stand up again and bend into chair pose before you twist to each side. Repeat the sequence once or maybe 3 times each side.

You may also widen your feet for better balance in chair pose and do not bend back too far. Always stand between each movement so your legs don’t get tired and slightly twist to each side.

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2.) Chair Pose One Arm Stretch and Twist

From chair pose, twist to the right side, and simply lower your left arm down while extending your right arm upward. Hold the twisted stretch, then inhale and exhale long and deeply. Breathe into any tensions that may arise.

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3.) Low Lunge Back Knee Bend into Reverse Twist

Step your left foot forward into a lunge pose. Sink your hips, placing your back knee on the ground. Inhale and exhale long and deeply for a minute, invigorating your body and mind while resting your attention on God.

For the twist, bend your right back leg and let your torso follow. Place your right hand directly below your right shoulder. Let your left arm twist your body as you look up. Inhale and exhale long and deeply for 3-10 counts if you like, or what ever feels good for you.

Make you lunge higher or simply stay on a bended back right knee if you find it too challenging. If your right hand does not make it to the floor, stay up. Do the twist by placing your right arm just outside your left thigh. Inhale and exhale long and deeply as long as you feel comfortable.

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4.) Bended Knee Reverse Twist and Stretch

Step your right foot forward, bending your back left knee. Inhale long and deeply, lifting your entire upper body. Then as you exhale twist, placing your left hand on your right thigh. Raise your right arm for a deeper twist. Repeat on your other side for 3-10 long and deep twisted inhales and exhales, or as many as you like.

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5.) Warrior II Pose into Side Angle Pose

Step your left foot forward, bending your knee. Keep your left back leg straight if possible. Sink your hips, raising your arms up and out to the sides. Inhale, pulling up and out of your belly, then lifting your chest. Keep your shoulders pressed down with an extended neck. Look out past your arms. Stand firm and let the quietness of your roots be the source of your strength.

Move from Warrior II position into Side Angle pose by lifting your right arm up and extending it up and over. Meanwhile bend your left arm, resting it on your left thigh. Stretch and inhale and exhale long and deeply 3-10 times. Repeat on your other side.

Walk your back leg in and slightly bend your front knee if you find it too challenging. Your hand may also rest anywhere that feels comfortable on your front leg.

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6.) Side Angle Stretch and Twist

Once in a Side Angle position, lower your forward left hand to the floor and extend your right arm up. Inhale and exhale long and deeply 3-10 times.

You may come back to a standing position or come back to a Side Angle. Moving from a Side Angle, simply let your raised right arm fall behind. Then let your left arm slide under your left thigh and meet it. Grasp your fingers and look up. This will open your torso in new ways, stretching and strengthening your entire body. Inhale and exhale as best you can long and deeply.

Bring your right arm to your hip. Look up.

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7.) Star Pose One Arm Stretch and Twist

Stretch your legs out to the sides at a distance comfortable for you. Bend forward, placing your hands on the ground. Inhale long and deeply and exhale long and deeply, extending and twisting your right arm upward. Repeat on the other side for 3-10 inhales and exhales on both sides. Inhale middle, exhale twisting up.

For a less vigorous approach, bend your knees and  lessen the distance between your legs. Bend over slightly. Let your twist come from placing your hands on the outside of each leg. The other arm can be placed on your hip. Inhale in the middle slightly bent and exhale as you twist to each side. Repeat 3-10 times each side.

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8.) Eagle Pose

Stand with your legs and feet together. Raise your left leg, placing it over your right thigh. Try to tuck that leg behind the leg your standing on. If you can twirl it around the leg finishing at the inside of your right foot. Once steady, let your left arm go under your right elbow, twirling it up your arm until your palms meet. Inhale and exhale long and deep 2-4 times. Repeat on your other leg. Left leg twirls left arm goes under and twirls. Right leg twirls, right arm goes under and twirls. Try to keep your body, especially your hips facing forward.

For a less vigorous approach, I would suggest that you do these movements separately. Arms. Then do legs. Play around with each, and see where you end up. One side will feel easier, guaranteed!

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9.) Squat Prayer Pose Into Side Twist

Let your legs be hip width apart then bend your knees. Sink your hips all the way to the ground. Press your palms together for a more intense stretch.

From Squat Pose, raise your left arm up then back extending it to your right hip. Stay here. For a more intense stretch, take your right arm out and over the outside of your right leg. Meet the hands, clasp them and stretch upward for 3-10 long and deep inhales and exhales.

For a less vigorous approach, place a rolled up or folded blanket under each heel. Gently begin moving your arms up and around your legs. Stop at a comfortable stretch for you. Inhale and exhale long and deeply.

Lie on your back for a few breaths to absorb the afterimage of each twist. Do you feel lighter? Does your body feel more buoyant? Do you feel more rooted and grounded, perhaps balanced and clear-headed? Enjoy this delightful state of peace and love.

Get Twisted and Yoga on

HALLELUYAH!