THE HELPFUL BRIDGE POSE

Posted on February 26May 22 by pennyjoliver

Hi Friends!

Welcome to “Yoga with Penny!”

Today I will show you how to move into a Bridge Pose!

Bridge Pose is an accessible, low impact exercise that reduces stress and supports well being. In need of energy or a remedy for a mild back ache or to simply calm down from a hectic day at work, Bridge Pose comes to the rescue. It’s a great pose for employing all the muscles in our body and practiced regularly, it can ward off back pain and help ease osteoporosis, asthma, sinusitis, digestion problems and even high blood pressure. All these health benefits certainly are worth our efforts, however our Bridges can also help promote thyroid health by stretching and strengthening our throat area where our thyroid gland is located. Our thyroid gland is pretty important because it’s health is one of the many factors that contributes to a healthy metabolism.

Bridge Pose Instructions

Lie on your mat and bend your knees.

Ensure both of your feet are directly below your knees and your knees are hip distance apart.

With a big inhale lift your buttocks by pressing your feet and your palms into your mat.

You may only be able to lift them up an inch or two and that is the perfect place to practice your Bridge Pose.

Gently lower your hips and come down with a big exhale.

Repeat lifting your buttocks with a big inhale and lowering your buttocks with a big exhale a few more times.

As you progress, continue to press through your feet as you lift. If you find that you can slip your hands under your body, clasp them and continue pressing with your feet. This will deepen the stretch and expand your chest and lung area even more.

Continue to lower and lift your buttocks as an exercise to get stronger. As you progress, try holding your Bridge Pose for 30 seconds to a minute with your hands clasped underneath you. You can also keep your arms at your sides with your palms facing down.

I hope you enjoyed learning Bridge Pose with me and I hope that it will help you today and whenever you may need it in the future.

Thanks for joining me!

xxoo

Penny

STRETCH IN YOUR CHAIR YOGA CHALLENGE

Posted on January 3September 29 by pennyjoliver

Join me in this quick “Chair Yoga Challenge” intended to stretch out any stiffness from your joints and muscles and leave you feeling super relaxed in a calm state of mind. Best of all you can practice this Yoga Challenge right in your chair, anytime and anywhere!

Always try to remember to take a few moments to unwind and get your self ready to absorb all the healthy yoga goodness. Slow, deep breathing with your eyes closed will help loosen up your thoughts of the day and get your body relaxed.

I was thinking about Halleluyah Yoga while on our transatlantic cruise and remembering that Halleluyah Yoga can be practiced anytime and anywhere. This Yoga Challenge was shot in the beautiful vast Atlantic Ocean between Portugal and Fort Lauderdale, Florida!. Notice there were life boats just below us which I was very thankful for and of course practicing this sequence calmed my nerves!

1.) Knee to Chest

Pulling your leg in will help with digestion and moving things along!

Grab your knee or any part of your leg and pull it into your chest.
Breathing steady and slowly will actually help your muscles to relax which allows you to become more flexible, deepening your stretch.
Slowly inhale while pulling in your leg and then slowly while still holding it in, exhale and let go. Release those bottled up tensions, stresses, cares, fears and doubts in each of your exhales.
With your same leg repeat for 10 long inhales and exhales in your chair.
Stay with your same leg pulled in for the next position.

2.) Leg Stretch

If possible try to straighten that same leg as best as you can.
Even a bent leg is a starting place so be encouraged that you are practicing yoga in the perfect position for you.
Hold your foot or hold anywhere on your leg.
Then breathe deeply for 10 long slow counts again, letting anything that bothers you to be released in each exhale.
Stay here with your same leg extended for the next position.

3.) Sit Cross Legged

Now simply take your same leg and sit cross legged.
Bet you didn’t realize that sitting cross legged is actually a chair yoga position beneficial to your health?
Sit comfortably here, breathing deeply for at least 10 long and deep inhales and exhales!

4.) Cross Leg Twist

A terrific hip, lower back and core strengthener!

Still sitting up tall in your Cross Legged position take a deep inhale in. Then exhale deeply while twisting to your left side.
Inhale again as you face forward then exhale as you twist to your right side.
Repeat inhaling while facing forward and then exhaling as you twist to each side for 10 twists on each side.

5.) Seated Pigeon Pose

This position will stretch your hips and may relieve back pain. Try to keep the leg on top parallel to the floor. It takes time but every effort along the way helps deepen your stretching, relieving stress and tension throughout your body.

With your right leg still crossed over your left leg, slide your right foot onto your left knee.
Slowly inhale and exhale deeply for 10 counts.
Pushing down on your knee will help you to stretch a little more but be gentle with yourself.
Stay here longer if it’s feeling good.

6.) Pigeon Twist

Yes! In Yoga, birds can twist too!

An amazing stretch for your hips and loosening up your lower back muscles that could be the cause of lower back and hip pain. Deep breathing will also help enormously!

Still sitting up tall in your Seated Pigeon Position, inhale slowly and deeply and then exhale slowly and deeply as you twist to your right side.
Repeat the inhale while facing forward and the exhale as you twist to each side for 10 deep breaths on each side that you twist.

Now it is time to repeat all 6 position using your left leg!

After you have completed all 6 position with each leg it is time to continue on!

7 .) Seated Chair Stretch and Forward Fold

With a big inhale interlock your fingers and stretch your arms up.
Looking up will also tone your chin. Also, arching your head back will open your chest and shoulders and stimulate your Lymphatic system, the system of bodily fluids that releases toxins stored in your body.
Now, with a big exhale fold your body over your legs and touch the floor if you can.
Repeat 10 times with inhaling up and exhaling and folding forward over your legs.

8.) Forward Bending Chair Twist

Inhale deeply in your fold forward.
Exhale, twist and lift your right arm.
Repeat the process lifting each arm, inhaling as your folding over and exhaling as your twisting up on each side.
Repeat twisting up on each side 10 times.

9.) Seated Chair Stretch with a Praying Twist

With a big inhale stretch your arms up.
With a big exhale slowly bring your palms to your heart in a prayer position.
Continue pressing your palms together while inhaling again. Then with a big exhale twist to your left side.
Repeat inhaling up and then exhaling while twisting to your right side.
Continue the process of stretching up and then twisting to the left and then stretching up and twisting to the right for 10 times each side!

10.) Seated Chair Cobra Pose

Move forward to the front of your chair.
Try to grasp the back of your chair.
If you find it to be too challenging place your hands on the chair rest or your hips.
Look up as best as you can and breathe deeply for 10 long life giving breaths.
Repeat a few more times holding your chair and breathing deeply.

The answer to the above question is “life boats below!”

But hey, aren’t you thrilled that your lifeguard walks on water! John 6:16-20, Matthew 6:45-56, and Mathew 14:22-36 are all powerful reminders that we need to have faith when we feel like we are drowning in the circumstances that life can sometimes bring. After all, God created the oceans and the seas. I think He’s a little bit bigger than the every and all of problems that could ever befall us.

Thank yourself for taking a moment out of your busy day for some self loving care. Remember to practice this Yoga Challenge anytime and anywhere.Your body will love you for it!

keep calm and yoga on!

xxoo

penny

ALTERNATE NOSTRIL BREATHING FOR ANXIETY & STRESS

Posted on December 18September 5 by pennyjoliver

Hello Friends and welcome to “Yoga with Penny!”

To begin the New Year, I’m going to teach you a yogic breathing technique called “Alternate Nostril Breathing.” It’s a meditative practice that switches our breath between our two nostrils helping us to manage the stresses of daily life and to become mindful of the present moment. In the book, “What Happened,” Hillary Clinton wrote that she used Alternate Nostril Breathing after her loss in the 2016 Presidential Election to help manage her stress and anxiety.

In studies, this breathing technique has shown to lower participants perceived levels of stress and was significant in lowering blood pressure, heart rate and the respiratory rate. It also improved the functioning of the lungs and the functioning of both sides of our brain. It had a positive effect on mental health by reducing anxiety which naturally promotes a state of well being.

Let’s begin by sitting comfortably anywhere you like. Please take a few moments to close your eyes. Try focusing on your inhales and exhales. For greater results practice this technique daily and for extended moments of time.

To begin:

Take your right hand and bend your forefinger and middle finger into your palm.

Take your right thumb and seal your right nostril.

Inhale deeply through your left nostril for 4 counts.

Seal your left nostril with your ring finger and hold your breath with both nostrils sealed for 4 counts.

Release your right thumb with an exhale of 4 counts.

Inhale deeply through your right nostril for 4 counts.

Seal your right nostril with your thumb and hold your breath with both nostrils sealed for 4 counts.

Release your ring finger and exhale for 4 counts.

Repeat the entire process by inhaling deeply through your left nostril for 4 counts to begin.

If you find holding your nostril with your ring finger is a little tough, simply use your pinkie finger.

If you find holding your breath for 4 counts is a little tough start with 2 or 3 counts and build from there.

Slowing your breath beyond the 4 seconds will slow your body down which will register a message to your brain to move from a stressed state to the calming tranquil relaxation response state.

Sealing the right nostril and breathing with just your left directs oxygen flow to the right brain hemisphere which also turns on your paras

Thanks for joining me and I hope that the Alternate Nostril Breathing Technique helps you start the New Year calm, relaxed and ready for all the wonderful things the New Year may bring!

keep calm and yoga on!

xxoo

Penny!

BOW POSE MINI CHALLENGE FOR MEN& WOMEN

Posted on October 30December 17 by pennyjoliver

Yoga contributes relief and healing to many ailments and diseases. Yoga may also contribute to healthier breasts. Although women can benefit, men can also enjoy the energizing and stretching effects of the “Bow Pose!”

I enjoy practicing Bow Pose for the heart and chest stretch. When we stretch our chests we aid our lungs in expanding and thus working more efficiently as they circulate oxygen throughout our bodies more efficiently. More oxygen into our bodies promotes better blood circulation which effects all areas of our bodies, including our Lymphatic System. The Lymphatic System is responsible for gathering and circulating toxins out of our body. It has no pump and relies on muscle movement and breathing to help it work.

According to http://breastcancer.org there are clusters of lymph nodes under our arms, in our necks, as well as more nodes located across our chest, stomach and pelvis. Bow Pose is one little pose that will stretch it all!

Begin Bow Pose by lying on your stomach and then see if you can grab a foot. Start with one hand and then try both.

Now continue the stretch holding your other foot with one or two hands. In each position grab a few deep breaths. If your feeling it, try holding both feet. Give yourself as many deep breaths as possible here!

Remember that everyone starts somewhere. Even the slightest stretch in a Bow Pose will do your body good. With regular practice you will get stronger and begin to see results. You may not even be able to go a day with out a “Bow Pose” like me!

Thanks for joining me!

keep calm and yoga on

xxoo penny

WRIST HAND AND ARM MINI YOGA CHALLENGE

Posted on October 18September 29 by pennyjoliver

Hi and welcome to this Wrist, Hand and Arm, Mini Yoga Challenge!

As we grow older, every decade we live we loose 3-5% muscle mass. Most men will loose 30% over their life time. What can we do to maintain or prevent muscle loss? Exercise of course. While all exercise is great, studies show that yoga is a very beneficial in not only building and maintaining muscle mass but reducing the effects of stress from every day living as well as aging. Since stress is linked to the six leading causes of death, yoga can be a terrific anti-aging elixir in maintaining our muscles for life and for aging well!

Begin by sitting quietly and take a few deep breaths. Inhale peace and release your cares worries fears and doubts in your exhales. Stay as long as you wish. This is your time to be good to yourself. You deserve a few moments of self love! How else will you love your neighbor as yourself, if you first don’t love yourself?

Relax and let go. You know that God has got your back! What else is there to worry about?

If God is for us…who can be against us? Romans 8:31

1.) Cat/Cow Stretch

Start with your palms directly below shoulders and knees directly below hips.
Slowly tuck your chin and round your back while inhaling pulling your stomach in.
Then
Slowly look up arching your back and letting your stomach sink as you slowly exhale.
Repeat the Cat with a deep inhale and then the Cow with a deep exhale for 10 counts each position.

2.) Wrist Stretch One

Pick up your hands and face your fingers to the sides.
Move around a bit stretching both wrists.

3.) Wrist Stretch 2

Place your fingers so they look at your knees.
Move around a bit and stretch them.

4.) Wrist Stretch 3

Make fists and position your fingers so you could look at them.
Press lightly until you feel a stretch.
Hold the stretch for a bit.

5.) Tiger Stretch

Position your body so that hands are below your shoulders and your knees are below your hips.
Spread your palms wide.
Gently lift your right leg up behind you.
Try to keep both your hips equally facing forward.
Lower and lift your leg 5-10 times.
Now switch legs.

6.) Plank

Start with both your knees on the mat.
Try curling your toes under and lift your hips.
Breathe deeply for 10 counts to a minute.
Stay on your knees if it feels too challenging and breathe deeply here for 10 counts up to a minute.
Ensure your palms are spread wide and directly below your shoulders.

7.) Running Planks

Try this when you can hold a Plank for a few breaths.
Simply bring a knee to your chest then alternate legs like you are running.
If you can, challenge yourself and do 10 or more each leg.

8.) Downward Dog

Start with your hands directly below your shoulders and knees directly below your hips.
Curl your toes under and then lift your hips.
Lower and lift your hips a few times.
Practice regularly and you will be building strong arms, shoulders, wrists and back.
If you find you cannot lift your hips right away simply keep trying a little bit everyday and soon one day, it may happen!

9.) Table Top Pose

Sit with your knees bent and feet on your mat.
Position your hands behind your hips.
Gently lift your hips.
Ensure your hands are directly below your shoulders.
Arch your head back.
Inhale as you lift and exhale as you lower a few times.
Then hold and breathe for 10 deep breaths.
If you find Table Top to be challenging at first, simply continue to lift and lower your hips because you are still building arm strength even with the tiniest lift!

10.) Tricep Dips

Once you can hold a Table Top position, simply lower and lift your hips, bending your elbows as you lower and then straightening them as you come up!
Shoot for 10-20 repetitions but…2 or 3 to start out as well as being able to do 50 reps is awesome!

11.) Body Hug

Lie on your mat, bring your knees in, wrap your arms around your knees and give your body a great big hug!

I hope you enjoyed giving your body the gift of yoga!

keep calm and yoga on!

xxoo penny

MINI ENERGIZING YOGA CHALLENGE

Posted on September 20September 29 by pennyjoliver

Hi friends! I invite you to stretch with me in this energizing mini yoga challenge. Pull up a chair, grab a towel or pillow and you can begin right where you are!

This mini challenge will energize, yet relax you with the heart and lung stretching and strengthening. Breathing deeply through out each exercise supplies your cells with fresh oxygen which transforms into energy. Of course, any yoga position that involves our backs is wise to take it slow and gently. You will find that this yoga challenge starts slow and progresses with you!

Below are simpler yoga exercises to begin with, which then progresses into more challenging positions. Start and see where they each one takes you!

1.) Sitting on Legs

Sit on your legs then close your eyes.
Take a moment to inhale and exhale as deeply as you can up to 10 counts.
Flood your body and every cell with deep energizing life giving breaths.
It’s the perfect opportunity to release your cares, worries, fears and doubts to the One that is willing and can handle them.
Stay in this position as long as you like.

2.) Cat Stretch

Lean forward, arms out in front of you onto both your wrists and knees.
Ensure your shoulders are directly above your palms.
Ensure your hips are directly above your knees.
With a deep breath drop your chin, round your shoulders and pull your navel in as much as you are able.
Onto your Cow Stretch below.

3.) Cow Stretch

From your Cat Stretch, lower your stomach and arch your back by lifting your chin.
Continue stretching your chin up.
Repeat the Cat Stretch with a big inhale then repeat the Cow Stretch with a big exhale.
Continue for 10-20 Cat into Cow Stretches.

4.) Knee to Child Pose Stretch

Come up onto your knees.
Place your hands on your hips or behind your back.
If possible, interlock your fingers behind your back, lift your chin and lift your hands up behind you with a big inhale.
With a big exhale round your shoulders forward and slowly lean forward onto your mat.
Use your hands to help lower your body or place a pillow there for support.
If possible, continue stretching your hands up as high as they will go while your head rests on your pillow or your mat.
Continue this exercise with the deep breaths for 5-10 counts going up and down on your knees.

5.) Half Camel Stretch

Come to your knees.
Ensure your knees are hip width.
Place a chair before you for more support to hold onto.
Curl your toes under for more support.
Place both hands on your chair for support.
If you are able, lift both arms up, leaning back slightly.
Stay which ever position that is comfortable and breath deeply up to 10 counts.
If possible lower a hand back behind you. Place it on your heel if you can.
Now breathe deeply up to 10 counts if you can.
Be gentle with yourself and move slowly while coming out of this stretch.

6.) Full Camel Stretch

Approach this Stretch once you have completed the Half Camel Stretch with no problems or discomfort.
Use the chair in front of you for support to feel if you are ready to lean back onto your heels.
If you feel ready, slowly place one hand and then the other.
If possible, breathe deeply for 3-5 breaths and up to 10 deep breaths if your feeling good stretching back.

7.) Child’s Pose Stretch

Once you come up from your Camel Stretch round forward onto the mat or your pillow.
Rest your hands stretched out in front of you.
Breathe deeply for 10 long counts.

8.) Seated Forward Bending Stretch

Bending forward compliments the Camel arching so it is wise to end this mini challenge this way!
Sit with your legs stretched out in front of you.
Lean forward where you feel a good stretch with no discomfort.
Breathe deeply for 10 counts.

Lay back on your mat absorbing all that healthy yoga goodness you infused into your body!

keep calm and yoga on!

A CRESENT LUNGE WITH EAGLE ARMS MINI CHALLENGE

Posted on August 23March 19 by pennyjoliver

Hi Friends!

Do you find that after a few hours seated or at your desk, your back slumps forward and your chest caves in? How about your shoulders? Do they endlessly try to ride up to your ears, crunching your neck all up? Do the backs of your legs continually ache as you sit for long periods of time? Don’t worry, I’ve got your back! This month’s “Yoga with Penny” is a Crescent Lunge with an Eagle Arm position which is a total body stretch sure to wake up your body. As a side effect it lengthens and strengthens all of our muscles and helps us focus and concentrate as we hold this position with long, deep, energizing inhales and exhales.

It’s always a good idea to sit quietly for a few moments before we start to turn the focus off your cares and worries. Focusing upon each life giving inhale and exhale will help. That way we can have a moment to meditate upon this beautiful life giving truth…

“Those that trust in the Lord will renew their strength. They will soar high on wings like eagles. they will run and not grow weary. They will walk and not faint!” Isaiah 40:31

Now get ready to soar! I have separated the leg and arm portions of the poses so you can practice each one separately, then combine them when you feel ready.

For the leg position:

Stand with your feet hip width apart, bending both knees.
Place your hands on your hips and step your right foot directly forward.
Ensure that your right foot sits directly under your right knee. Lift your back heel.
Breathe deeply for a few moments.
Step out farther for a deeper stretch.
Hold the position for 30 seconds to 1 minute.

For the arm position:

Stretch both of your arms directly out in front of you.
Ensure both your palms are looking down and your arms are straight out in front of you.
Now, bend both your elbows up, making sure that both your palms are looking at you.
Begin by sliding your left palm under your right elbow.
Then, continue to wrap your left palm up your right arm as far as it will go.
Continue wrapping your left arm around your right arm until your palms meet.
Remain at the place that is comfortable for you and if you are able, clasp your palms together and breathe deeply.
For an added stretch, lift your Eagle Arms position up.
Hold for 30 seconds to 1 minute.
For a deeper stretch, gaze upward and breathe deeply!
And, don’t forget to include your left leg forward with your right palm wrapping around your left arm.

I hope you enjoyed this whole body stretch in a Lunge Pose with your Eagle Arms.

Thanks for joining me!

xxoo Penny

WARRIOR FOCUSED

Posted on July 12April 25 by pennyjoliver

Stepping up to my opponent and facing her straight on, my eyes reached deep into her eyes. I had already claimed victory in my mind and heart. I had now come to win the fight for the gold medal in Kumate’ or the art of Karate-do fighting.

Years of training and months before this fight I trained everyday. Over and over I threw the same kicks, blocks and punches and along the way fought many opponents both winning and losing. But I consider my losing as winning. Mostly because I learned many essential lessons. The most important thing I learned? The fight starts before the first strike. You see the first strike, backed up by no fear, no hesitation, no doubt, but only complete and utter resolution can win any fight.

Naturally, I had to learn many a lessons of fear, doubt, lack of confidence, unworthiness and more. Lessons in physical pain were teachers I knew extremely well. Thankful for the lessons, much time and dedication was given on my part to those teachers.Yet, learning to believe in myself because of God and trusting Him were proved essential as I did humbly take home a precious gold medal at the AAU National Karate Competition in the art of Japanese fighting!

This is the reason I consider the Warrior Poses valuable to anyone who maybe struggling with confidence, strength, focus and determination because everyone can stand in their version of one. More importantly, they offer everyone an opportunity to experience focus, determination, strength, being present and resoluteness- qualities that are useful in all walks of life, especially the christian walk of faith. God as our personal warrior trainer knows us completely. He gave us His Word the Bible as instructions and plans for victory in every faucet of life and calls us His “mighty warriors” already! We may not feel like we are worthy of the title but that doesn’t matter. Just ask Gideon.

The Lord is with you, mighty warrior. Judges 6:12

“The successful warrior is the average person with lazer-like focus.” Bruce Lee

Where my focus goes my faith follows…

“I keep my eyes always on the Lord. with him at my right hand, I will not be shaken. ” Psalm 16:8

Be strong and yoga on!

penny

THE MIGHTY EAGLE POSE

Posted on June 28March 16 by pennyjoliver

The eagle is seated in a meditative state, proud and high upon it’s rocky ledge, eyes penetrating the ground for prey far below. Puffy clouds like dirty popcorn are rolling in, blackening the skies. The wind howls, the trees are swaying while their leaves dance and swirl. The eagle begins to open his wings. Suddenly the storm worsens but suddenly the eagle leans forward into the air. With openness and grace the eagle soars peacefully into the stormy clouds. With unwavering faith in the wind he’s flying high above the storm.

Below stands the Eagle Pose, designed to twist you up and make you wobble. But you won’t give in, right? You will focus, hold on and have faith won’t you? Actually, the purpose here is to help you to learn the Eagle Pose. Below are the 10 steps to help guide you. Of course you will wobble as we all do. Balancing on one leg is pretty challenging but hang in there. Every yoga pose is always a “work in progress.” It’s far more important what we take away from each pose that helps us live a richer, calmer and more productive, stress-free life.

What might we learn from the Eagle Pose while we practice it? When we get all twisted up and anxious to sit still. Focus on inhaling and exhaling consistently. Consistent steady breaths in any situation will immediately calm our nervous system down. Balancing poses are meant to bring on the chaos in our minds and bodies simply by trying to hold them up. But isn’t that a little bit like life? Trying to hold ourselves up yet the heavy load of stress weighs us down and tires us out. Chaos will always be around it’s simply how we react to it that matters.

What we really want to do is not stress out and respond in a calm peaceful manner. But we all over react sometimes. That’s because we are hardly put in situations where we do have a choice to react in a different way. That is where yoga can help. It offers us a better way to handle stressful situations through the challenge of practicing each pose. We realize there is a better, more positive choice to handle our stress. Then all we have to do is release what weighs us down and have faith that God will not only give us His strength but we can soar as well, high above the drama and chaos of our very own storms in our personal world.

Besides the above benefits the physical benefits are:

Increases overall leg strength especially, feet, ankles, calves, knees and hips.

Improves flexibility in our shoulders, hips and thighs while stretching our upper back, hips and thighs.

Opens back lungs increases breathing capabilities and is helpful to asthma suffers.

Improves focus and brain power while offering a sense of balance, coordination, body awareness and enhances our mind/body connection.

Those who hope in the Lord will renew their strength. They will soar on wings like eagles. Isaiah 40:31

Cast your anxiety on Him because He cares for you! ! Peter 5:7

keep calm and yoga on!

THREE LEGGED DOG MINI CHALLENGE (a challenging pose for down dog lovers)

Posted on June 21September 17 by pennyjoliver

Hi! Welcome to “Yoga with Penny!”

Now that we’ve had some time to practice Downward Dog, prepare yourself for Fire Hydrant Dog – more commonly called “Three Legged Dog”. The Dog just grows an extra leg, and that extension provides even more healthy benefits like stretching, strengthening and challenging our entire body both inside and out.

Finding stability as you begin to extend one leg is important. Ensure your shoulders are in line with your hips, to help with your balance. Keep your hips squared or level with one another and we are good to go!

To begin, let’s move into Downward Dog Pose.

Align your hands directly below your shoulders and your knees directly below your hips.

Spread your fingers and press firmly through your palms and knuckles, especially your index fingers.

Try to distribute weight evenly across your hands while tucking your toes. Now, lift your knees off the mat.

Gently straighten your legs. Imagine your hips, thighs, and legs are being pulled backward.

Align your ears with your biceps, keeping your neck relaxed.

Don’t worry if your heels are coming up; instead, try to remain squared with your shoulders and your hips.

Now you’re in Downward Dog!

To progress into Three Legged Dog:

Remain in a sturdy Downward Dog. Without moving your hands, arms, shoulders, hips, or legs, lift a leg off the floor. This is difficult, so don’t worry if you can’t do it the first time!

Remember that it doesn’t matter how high your leg extends, but it does matter that your knee faces the floor. This will help keep your body aligned properly and ensure stability throughout the pose.

Inhale and exhale for a few counts; release your leg and try the other leg.

You can also stay in Downward Dog while lifting alternating legs, inhaling as you lift and exhaling as you lower.

The beauty of yoga is that it meets you where you are, and offers ways in which you can progress. Be a good dog by practicing Downward Dog until you feel comfortable physically to take on Three Legged Dog. It offers the same health benefits with an added hip and side opener. It will also create space for better organ functioning while increasing overall muscle strength.

Thanks for joining me!