THE WARRIOR CHALLENGE (part one)

Posted on June 14September 29 by pennyjoliver

Warriors become warriors because they are bound to something higher than themselves. Flexible, focused and fierce, true warriors live on purpose standing firm in their commitment.

Amazingly, we have woven in our DNA warrior material. For our Creator is both Lord and Warrior; Yahweh is His name. (Exodus 15:3.) We being His children are bone of His bone and flesh of His flesh, made in His image. With His help He tells us that we can be “more than conquerors.” (Romans 8:37)

This Halleluyah Yoga Challenge is crafted with warrior yoga poses and martial arts stances designed for strength, stamina, focus, power and confidence and comes with detailed instruction for beginner’s and beyond. If you feel that some of the positions are to challenging please step in a little. You may also use a wall, chair or sturdy piece of furniture to help with balance.

Please take a moment or two to be still. Take steady, deep breaths, clearing our minds of any extraneous thoughts. Completing this yoga challenge a few times a week will ensure that we stand firm in our bodies both on our mats and into our lives.

1.) Mountain Pose Stretch

…stretch yourself to move mountains in your own life

With a big inhale slowly open and extend your arms to your sides.
Slowly lift them up letting your palms meet.
Gently lift your chin and slightly arch back.
Then exhale slowly, lowering your arms to your sides.
Repeat the lifting up with a big inhale and the lowering back down with a big exhale 5-10 times more.

2.) Mountain Pose /Side Stretch

…lean into the stretch perhaps you will be able to stretch farther

Lift your arms up overhead with a big inhale, letting your palms meet.
With a big exhale lower your right arm, leaning to your left.
Inhale, lift and stretch your arms up again.
With a big exhale lower your left arm, leaning to your right.
If possible let your bicep touch your ear each time.
Inhale again in the middle with your arms lifted up overhead.
Now simply repeat leaning on each side 5-10 times each side.

3.) Forward Bending Twist

...bend so you don’t break

With a big inhale stretch and lift your arms to the sides and then up.
With a big exhale bend forward, lowering your hands to your mat.
Inhale with both hands on your mat then exhale while twisting and lifting your left arm up.
If possible, lift your left heel up too.
Repeat twisting and lifting your right arm up and right heel, for a total of 10 times for both sides.
Tips:
You may only be able to bend forward to your knees, calves or ankles. That’s perfectly fine, simply do the exercise from there and don’t forget your deep inhales and exhales.

4.) Side Pose Stretch

…stretch and go farther

Step to your right with your right foot, toes pointing to your right side approximately two and one half feet
Your back leg is slightly turned inward while both legs are straight.
Position both your hips to face your right side also.
With arms extended forward lean out and over your forward right leg, gently lowering your torso too.
Breathe deeply for 8-10 counts.
Tips:
Wherever you find yourself is the perfect place for you.
Breathe a few moments while stretching in your perfect place.

5.) Triangle

From your Side Pose Stretch simply lift your left arm up.
Inhale and exhale for 5-10 counts.

6.) Extended Side Angle

…true warriors extend themselves and go beyond

From your Triangle Pose simply bend your forward right foot.
Position your knee directly above your foot.
Lift your left arm up and over.
Breathe deeply for 5-10 long counts.

7.) Extended Side Angle Twist

…do the Twist

Keep your legs and feet in the same position.
Only your back heel comes off the floor.
Position both your hips to face forward.
Press your palms together with a big inhale.
With a big exhale twist to your right by placing your left elbow over your right forward thigh.
Hold this position for 5-10 long counts.
Tips:
Try to always remember that your exhales makes space for you to twist.
You don’t have to go as low in this position or any position. Always do what works for your body and fitness level.

8.) Warrior II Pose

…true warrior are called

From Extended Side Angle Twist simply lift your torso up.
Let both your hips face forward equally.
Your back leg is straight with your heel on the floor.
Bend your forward right knee.
Extend your arms out from your shoulders.
Make a stop sign with your palms.
Press the heels of your palms out with fingers pointing up as your take a big inhale.
Point your fingers down as you take a big exhale.
Repeat the palm exercise while breathing deeply for 10 counts.

9.) Peaceful Warrior

…learning to be strong so you don’t have to fight is key

Your legs are in the same position as Warrior II Pose.
Simply take your forward right arm and stretch it up and gently arch back.
Breathe deeply up to 10 long deep breaths.
Tips:
Come up a little in this stance if it feels too strenuous or you need more support.
Your back arm can slide down your back leg or come around the the back of you for an added stretch.

10.) Dancer’s Pose (supported)

…what if I fall… but oh my beloved what if you fly?

From a Peaceful Warrior Pose please lean your over your right leg.
Lift your back leg and hold onto your ankle if possible.
Find a wall, chair or piece of sturdy furniture for more support and hold onto that and breathe deeply for 5-10 counts.

10.) Dancer’s Pose

…trained warriors dance around their opponents

If you are able lean forward while stretching your forward right arm out.
Hold your left foot with your left hand.
Lift your back leg as high as possible.
hold and breathe deeply for 5-10 counts.

11.) Warrior I Pose

From a Dancer’s Pose, lower your left leg and step back while bending your forward right knee.
Keep your hips even and facing forward.
Interlock your fingers with your index finger pointing upward.
Stretch, arch back, look up!
Breathe deeply for 10-20 counts.

12.) Humble Warrior I

Remain in the same feet and leg position.
Place each hand on each hip.
Interlock your fingers behind your back if possible and lift your arms up behind you, taking a big inhale.
With a slow exhale slowly bow forward.
Allow your arms to continue going up and over.
Tips:
You can do the pose with your hands on your hips.
Step in as much as you need for stronger support.

…a warrior stands tall and firm as a mountain and humble and obedient as a squat position at the same time

13.) Mountain Stretch Pose into a Squat Pose

With a big inhale extend your arms out to the sides and up.
Press your palms together in a prayer position.
Exhale slowly while gently bending your knees as you lower your torso into a Squat Pose.
Press your palms together and keep your elbows inside your knees for an added stretch.
Breathe deeply for 5 breathes.
Now slowly lift your torso back up into a Mountain Stretch extending your arms out to the sides and up with a big inhale.
Repeat 5 times up to Mountain Pose Stretch and lowering back down to a Squat position.
Tip:
If you are not able to lower all the way down simply go as far as you are able then hold the position and then lift yourself back up.
Stay longer in each position if you like and for more intense training and do 10-20 repetitions.
Use a chair or any piece of sturdy furniture to assist you.

14.) Standing Reverse Prayer Pose

…praying with an open heart

Place a hand on each hip.
Slide your hands behind your back.
See if you can move your palms to meet.
If your palms meet try to press them together and slide them up your back as far as you are able.
Breathe deeply for 10 counts.

15.) Tree Pose

…true warriors are resolved to be rooted and grounded in their calling

If you are able pick up your left foot and place in on your inner thigh.
Keep your knee turned out like a tree branch.
Breathe deeply for 5-10 counts.
Tips:
Start placing your left foot on your right foot if you are new and just starting out.
When you feel ready, slide your left leg up o your calf, knee and thigh as you progress.
Focus on just one object in front of you to help you balance.
It helps to balance when you remain calm with slow steady breaths.

16.) Repeat 1-15 with on your left side with your left foot as your forward facing foot.

Once you have completed both sides consider yourself finished! Watch out! Completing this warrior workout on a regular 2-3 or 5 times a week may result in powerful results!

Remember Halleluyah Yoga will always provide an inner and outer workout for you! Make the warrior series part of your weekly yoga workouts to ensure you remain invincible!

Go forth and be strong!

THE LIZARD POSE MINI CHALLENGE ( hip stretcher and opener)

Posted on May 13September 17 by pennyjoliver

Hi!
Welcome to “Yoga with Penny!”

This month, we will take on the Lizard Pose! Be forewarned, the Lizard does require patience and dedication but well worth our efforts. Also, don’t worry if the Lizard appears too intimidating. Every yoga posture is a work in progress and can be adapted to fit our bodies and our fitness level so try not to fear the Lizard!

Most styles of yoga include this posture to help open the hips and strengthen and lengthen them as well. Many yoga teachers and yogi experts view the hips as a point for storing negative emotions and stress. With regular practice Lizard Pose provides stress relief while helping to strengthen our core, legs, hips, shoulders, arms and back. It’s a terrific stretch for athletes to ensure the hips stay strong and flexible.

The Lizard Pose also provides relief for people who tend to sit for long periods of time or those suffer from lower back discomfort and dysfunction, which usually manifests itself as Iliopsoas Syndrome. Iliopsoas Syndrome happens when two connecting muscle groups located in the hip area, important for stabilizing our back and hips shorten, thus placing stress on our spine and lower back. Opening and stretching the hips regularly helps to counteract this process and provide balance within the hips. That’s the magic of the Lizard Pose and it’s no wonder why it continues to be a popular and worthwhile posture in the world of yoga and beyond.

Instructions

Start by stepping forward into a lunge position with your right leg forward and your hands on your hips.

Keep your back left heel up.

Walk your back leg in if you need more support.

Stay in this position for a few breaths.

If possible, gently lower your hands to your mat.

If possible, gently slide your forward foot to the outside of your mat.

If possible, lower to your elbows on the inside of your forward leg.

Keep your spine, neck and head in a straight line.

You may rest your back leg on your mat if you find this position too challenging.

You may also use a yoga block or a folded blanket to rest your hands or elbows on.

Remain in your Lizard Pose and breathe deeply for 10 breaths.

Slowly come out of your Lizard Pose and begin the process with your left leg forward.

I hope you enjoyed doing “Lizard Pose” with me!

Penny

THE HALF MOON POSE YOGA MINI CHALLENGE

Posted on April 24September 17 by pennyjoliver

Welcome to Yoga with Penny!

This month, I will teach you how to shine in Half Moon Pose.

Balancing on one leg appears very intimidating for a beginner yogi. Yet, just like the moon has phases, working to full extension with our Half Moon Pose also takes time. At the beginning, use a chair or a wall for support. Because yoga is about being kind and loving to ourselves it is perfectly acceptable to use props to help us get into and out of certain postures. And because the Half Moon Pose is very beneficial to our over all health and well being, it is a yoga posture worth our time and effort.

Practiced on a regular basis, this posture will greatly improve our proprioception. This is the medical term for how our body knows what position we are in. It also informs our body when unanticipated events happen. For example, if we are walking on rocks and we feel unstable, our foot and ankle will send this info to our brain. Our body will then respond immediately by extending our arms to balance. Our eyes will then quickly find a new rock ahead to regain stability. Keeping our proprioception activated will help us to live stable, injury-free lives, especially as we age.

The Half Moon Pose

Place a chair on your right side for support.

Place your feet hip width apart.

Turn your right foot to the right side.

Bend your forward right knee and lift your back leg.

Try to keep both hips facing forward.

You can place your right hand on the chair or mat for support. Keep your hands directly below your shoulders.

Lift your left hand up or place it on your hips.

Turn your head forward.

Try to breathe deeply for 10 deep breaths. If you fall, try again.

You may feel a tendency to fall backward. Even so, try to align your entire body directly over your standing leg.

You may only be able to lift your leg an inch. That’s the perfect place for you to start!

Try a few times on the right leg, then repeat and balance on your left leg.

Practice often. You will see and feel results. Know that every time you shoot for the moon, you will be doing your body a world of good!

Thanks for joining me.

peace and love,

Penny!

CHAIR POSE TWIST MINI CHALLENGE (learning to twist)

Posted on March 7June 17 by pennyjoliver

Hi Friends!

Show your spine some love…do a Chair Pose Twist!

You will also reap the benefits of building spine mobility and whole body strength and stamina. The twisting action of Chair Pose effectively compresses our internal organs. Upon release it sends fresh blood, oxygen and nutrients to those organs. Holding the posture while breathing deeply challenges our cardio capabilities and will torch a few calories too- even with out the twist!

Remember, as you move into this posture be gentle with yourself. Never push your body into poses, instead always take each yoga posture slow and easy. Before you begin, check out some tips below.

For Beginner’s… try using a wall in front of you or a chair behind you for support.
For Beginner’s…remain in a simple Chair Pose with palms pressed together at your heart.
Hold whatever posture you choose for 30 seconds to one minute. (or shorter)
Or hold for 10 seconds, rest for 10 seconds and repeat 10 times to build strength.
Don’t forget to repeat the twist with left elbow over your right knee.
Remember your deep inhales and exhales. They are key to enhancing all of your efforts in Chair Pose Twist as well as all the postures of yoga that you practice.

And what can Chair Pose Twist teach us?

How about before every decision take a moment to breathe deeply. We should lean back on God even if we cannot see Him. We should put our hands together and pray more often. Oh! And be ready because if God tells us to take a different direction by all means we must twist and go in that direction, even if it might be a little hard.

thanks for joining me and have a spectacular day!

Penny

WARRIOR II POSE MINI YOGA CHALLENGE

Posted on February 22September 17 by pennyjoliver

Hi Friends,

welcome to Yoga with Penny!

I invite you to step into Warrior II Pose with me. Luckily, everyBODY can practice this one!

The foundational Warrior II Pose improves both our physical and mental endurance by building strength in all our muscles. The pose also helps us cultivate balance and agility. As you hold this lovely posture, let go of external distractions you may be experiencing by focusing on your deep, steady breaths. By focusing on the present via our breathing, we can obtain inner warrior strength that we can apply to our daily life!

Begin by stepping forward with your right foot. Grab the back of a chair or a wall for balance purposes. You can also step out a little less to alleviate the difficulty. Looking for more of a challenge? Step out even more!

Ensure both hips are facing forward with both heels on the same line. Then pull your stomach in, lift your chest and relax your shoulders.

Now pivot your right toes to face the side while turning your back foot slightly inward.

When ready, slowly bend your right knee; don’t extend your knee beyond your toes or allow your knee to fall to the left side. Bend only as far as you can without creating discomfort.

Push into the outer edge of your back foot, which allows your back leg to straighten. Move around to find a perfectly stable spot for you. Step in with your back leg if your feel unstable.

Once you find your perfect warrior position, lift your arms from your sides and straight up and out from your shoulders. Smile! Relax in the posture; hold it for 30 seconds to one minute.With deep breaths, this process encourages the nervous system to relax and can alter our physical and emotional reaction to stress – in a positive way!

Just as a real life warrior, a wealth of endurance, stamina, strength and concentration training goes into our Warrior Pose. Our leg muscles ache, tension builds in our neck and shoulders – do we surrender? No, we don’t! We try our best and push forward by focusing on the inhales and exhales. Focusing on the most essential things, like the mere act of breathing, can give us perspective – is there a calm in the storm? Where might we learn to relax while bearing the load in other areas of life? Be like a warrior – focus on the important things!

I hope you enjoyed your Warrior training.

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

Posted on February 20September 17 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

BRIDGE POSE-FOR BENEFITS TO FALL IN LOVE WITH

Posted on January 25September 10 by pennyjoliver

Hello Friends!

It’s February, the month of love! Love is in the air, and certain yoga poses can help us open, stretch and strengthen our heart and chest area for health benefits you will fall in love with!

Modern day living unintentionally creates an array of health problems. Sitting hunched over at our desks for long periods of time caves our chest inward, leading to digestion problems along with neck, shoulder and back pain. This also affects our breathing, which means our circulation decreases, and our hearts and lungs don’t have a chance to work properly. We may find we have no energy and tire more often; we may even get foggy-headed due to lack of oxygen in our bodies and to our brains.

Can one little yoga pose fix all these things? It can certainly help! The best part? Yoga can be practiced by everyBODY. Each yoga pose can basically be modified to fit each person’s needs, so that every person that practices yoga can reap all of yoga’s healthy goodness.

This is Bridge Pose. Lay on your mat, or the floor, and lets get started!

1.) Place your feet at hip distance apart.

2.) Bring your heels toward your buttocks.

3.) Place your arms by your sides, with palms down.

4.) Inhale deeply; as you exhale, slowly press your feet and arms into the floor. Gradually lift your hips from the floor.

5.) Lift your hips as high as is comfortable for your lower back.

6.) Try to pull your navel to your spine to protect your lower back. Push from your heels and use your entire foot to maintain holding Bridge Pose. Keep your face and neck relaxed.

9.) After a few deep breaths, bring the backs of your arms closer together and interlace your fingers. Press the upper arms to the floor, which encourages your sternum to lift a little higher.

10.) Hold Bridge Pose for 1-3 minutes, or inhale as you lift your Bridge and exhale as you lower your Bridge for 10-20 deep inhales and exhales. Do whatever suits your needs.

10.) If you feel Bridge Pose is too strenuous, lower for a few moments and then lift again. If you lift your back off the floor even an inch or two, you are beginning at the place that is right for your body and reaping the benefits of Bridge Pose. With practice, you will be able to lift your bridge higher as you build strength.

Bridge Pose is a mild inversion which puts your heart above your head for improved circulation, building strength, and stretches ab organs, spine, chest, rib cage, back, shoulders, buttocks, and the entire leg. Practiced regularly, this pose will increase your lung capacity, improve digestion, and increase metabolism by stimulating the thyroid gland in your neck. Now that’s a yoga pose to fall in love with, don’t you think?

Thanks for joining me and have a great February!

YOGA FOR CHRISTMAS CHALLENGE ( A PRAISE SEQUENCE- FIND YOUR BLISS)

Posted on December 21September 29 by pennyjoliver

This mini yoga sequence was created for us to release stress and gain peace during this Christmas season by getting into the true Christmas vibe…celebrating The Lord Jesus Christ!

As the count-down to Christmas approaches I don’t know about you but I can feel my stress levels rising. However, a simple 5-10 minutes of praising God can alter the course of our day leaving us refreshed, revived and strong all day long. Beware. God may fashion these few moments of praising Him into an inner and outer total body workout.

I designed this sequence using different versions of the warrior position to help us feel rooted and grounded. The hand and arm positions were chosen to lift our bodies and set our eyes toward heaven.

Although I included instructions with each position for this sequence there is no right or wrong way to do these poses. Simply let your outer movements be an expression of your inner heartfelt praise. It helps to pause at the moment you feel is the best version of the way you do that particular pose. Why not exclamation mark it with a prayer of praise!

All warrior poses will begin with your right leg forward. After you complete the entire sequence using your right leg forward switch to your left leg.

May you be filled with peace brimming over as you celebrate this most wonderful time of year!

1.) Seated Meditation

Take a few moments to relax and clear your mind by inhaling peace and exhaling peace!

2.) Heart Opening Warm-Up

Come to your knees, hip width apart.
Clasp your hands behind your back for an added chest, shoulder and neck stretch.
Or rest them on your hips.
Inhale as you lift your chest.
Exhale as you release and bow forward.
Repeat the process for 5-10 times.

3.) Twisted Praying Lunge Pose

From your knees step your right leg forward.
Keep your foot directly below your knee.
Straighten your back leg and lift your heel.
Place your left elbow over your forward right thigh.
Press both palms together.
Breathe deeply for 5-10 counts.
Move into the next position with the same foot forward.

4.) Warrior I Pose

Place your back heel on your mat.
Stretch your arms out to your sides.
With a big inhale slowly lift both arms up.
Let your palms meet overhead.
Stretch back, lifting your chest and chin.
Interlock your hands with pointed index fingers.
Continue a few more times with arms stretched out to your sides then lifted up in praise.
Move into the next position with the same foot forward.

5.) Humble Warrior

Clasp your hands behind your back.
You may also rest them upon your hips.
With a big inhale lift them as high as you can behind your back.
With a big exhale bow forward, allowing your hands to follow your head raising them as high and as forward as they will go.
Inhale and come up and back again.
Repeat 5-10 times.
Move into the next position with the same foot forward.

6.) Warrior I Pose

Stretch your arms out to the sides again as you lift them up in praise.
Interlock your hands with pointed index fingers.
Breathe deeply for 5-10 counts.
Same foot is forward again.

7.) Eagle Warrior

Bend both elbows in front of your chest.
Take your right hand placing it under your left elbow.
Continue sliding it under that elbow to the left side.
Continue to swirl your right arm up and around your left arm.
Lift your chin and stretch your head back.
Breathe deeply for a few counts.
Same foot is forward again.

8.) Warrior I Pose

Keep the same leg and foot position.
Lift your arms up from your sides.
Breathe deeply for 5-10 counts.
Same foot is forward again.

9.) Reverse Prayer Warrior

Place the back of both your palms on your lower back.
Let the tips of your fingers meet behind you.
Slowly turn your palms over pressing the insides of your palms together.
Slide them up your back as far as you can.
Stay here and breathe deeply for 5 counts.
Same foot is forward again.

10.) Warrior I Pose

Keep the same leg and foot position.
Lift your arms out to your sides.
Breathe deeply for 5-10 counts.

11.) Forward Bending Bow

Step your right forward foot behind your left leg about one foot.
Bend your right knee.
Straighten your left leg.
Bow forward, inhaling and exhaling praises to the newborn King!

Now it is time to start again and complete this sequence with your left leg forward!

After you have completed all eleven positions with both your right and left leg forward lie down for a few moments allowing your body to absorb all that healthy yoga goodness from the inside out!

Go forth and have a most wonderful Christmas!

keep calm and yoga on

xxoo

Penny!

LUNGE POSE MINI CHALLENGE( GO FORWARD INTO 2019)

Posted on December 19September 17 by pennyjoliver

Hi Friends!

This month “Yoga with Penny” features moving forward into the New Year with Lunge Pose!

In this New Year, let’s give ourselves permission to let go of whatever does not serve us. Let us dedicate these precious few moments to free ourselves from what weighs us down and holds us back. Let Lunge Pose serve as a symbol of our willingness to let go of the past and move forward into 2019.

Physically, a Lunge Pose can help us counteract the effects of desk-sitting. Sitting for long periods of time stresses our spine, hips and back. We may also notice our shoulders rounding forward and our chests caving in, which affects the way we breathe. Taking just five minutes for a few Lunge Poses (while breathing deeply) will help to revive us with energy and relieve stress. Deep breathing activates our parasympathetic nervous system, which slows our heart rate and helps us to relax. And, of course, Lunge Pose help us to build strong muscles in our legs, back and spine.

If you find Lunge Pose too challenging, simply lower your back knee to the ground. For more support, stretch your legs wider than hip distance. Try it out, and do what works for you. Yoga is also about you being good, to you!

Lunge Pose:

1.) Stand at hip width, bend both knees, and step your right foot forward.

2,) Keep both your hips facing forward throughout the position.

3.) Be sure your forward knee is directly over your foot.

4.) The further forward you step, the more challenging the pose becomes.

5.) Bend forward; use your hands for support, placing them on the inside of your forward leg.

6.) Keep your arms straight, relax your shoulders, soften your collar bone, and let your hips sink.

7.) Once you feel comfortable in a Lunge Pose, inhale peace and exhale your stress, breathing deeply for 10 counts.

8.) Step forward with your left foot into Lunge Pose, and breathe deeply for 5-10 counts again.

9.) Repeat moving forward in Lunge Pose on each leg a few more times.

As you work on your Lunge Pose, let it remind you to stop taking time from your life by looking in the rear view mirror. Instead, live in the present moment, fully alive, fully aware, and moving ever forward!

Thanks for Lunge Posing with me.

God Bless you as we Lunge into the next year!

xxoo

Penny

YOGA CHALLENGE FOR STRETCHING AND DE-STRESSING DURING THE HOLIDAYS

Posted on December 10September 29 by pennyjoliver

Hi Friends!

Yoga on and let’s get into the Christmas vibe! This class should stretch, strengthen, energize and de-stress your mind and your body. However, if your stretched for time simply do a position or two. Every position below includes detailed instruction with less challenging modifications and the benefits each pose.

May you be blessed with abundant peace and joy as you celebrate the true meaning of Christmas!

…and angel said, ” behold, I bring you good tidings of great joy, which shall be to all people. For unto you is born this day in the city of David a Savior, which is Christ the Lord!” (Luke 2:10-11)

This is your time to release the cares of your world and just breathe. Go ahead indulge. Being aware of this present moment will help. Sit comfortably, close your eyes and inhale peace and joy and exhale all your daily thoughts. Stretching with this mindset while breathing deeply will help to de-stress and bless you!

1.) Standing Forward Bend Stretch Variation

For a brain boost and energy buzz, perhaps this will do!

Forward bends stretch our entire back sides, relieving tension in our spine, neck and backs. While stimulating digestion they boost brain power, circulation, calms our minds and soothes our nerves. They may also act as a mild depressant. Getting merry never felt so good!

Stand with your feet hip width apart.
Place your hands on your hips or clasp them behind your back.
Point your left foot forward.
Slightly bend your right knee.
Fold forward over your left leg.
Breathe deeply for 10 counts.
Repeat with your right leg forward.

2.) Triangle Pose

Open relaxed hips help to relieve stress and aid digestion which Triangle Pose is known for.

Triangle Pose is a terrific hip stretching and strengthening position. It also stretches and strengthens our entire leg including our ankle joints, hamstrings and calves. It may also improve digestion, relieve stress and help with menopause symptoms.

Spread your feet apart approximately 2-3 feet.
The farther apart your feet- the more challenging the position is.
Let your heels stay on the same line but slightly turn your left toes toward your right ankle.
Turn your right leg toes directly to your right side.
Pull your belly in while standing up tall.
Extend your torso up and then over your forward right leg.
Gently slide your right hand down your leg, touching the floor if you can.
If you find it too challenging to touch the floor rest your hand on any part of your leg when you feel stretched but not uncomfortable.
Lift your left arm up.
Breathe deeply for 5-10 soothing deep breaths.

3.) Extended Side Angle

A great total body stretch that strengthens too!

Extended Side Angle Pose may relieve stiffness in our shoulders and back while strengthening and stretching our entire legs and ab muscles. While building stamina it expands our lung and chest area as well.

From your Triangle position, simply bend your forward right leg.
Extend your right arm up and over while leaning into the stretch.
Aim for keeping your entire torso facing forward as you stretch to the side.
Breathe deeply up to 10 counts.

4.) Side Angle Twist

Besides blessing us with all the Extended Side Angle Pose position benefits, adding a twist will tone our core and ab area while compressing internal stomach organs. As you release the twist, you send fresh blood to that area aiding in the release of toxins from your body.

Press your palms together while lifting your back heel to keep your body mobile to twist.
Take a deep inhale as you exhale gently twist over your forward knee.
You may rest your back knee on your mat for support while you twist.
Hold this position while breathing deeply up to 10 counts.
Switch legs and start Extended Side Angle with your left leg forward then do the twist!

5.) Star Pose Forward Bending Stretch

Like it’s sister Forward Bend, the Star Pose with a bend forward stimulates circulation to our brains increasing our energy, calming our minds and soothing our nervous systems. It aids in digestion and stretches and strengthens our entire legs and core. Stretching our arms out first, then down, engages our abs and strengthens our backs, shoulders, neck and spine!

You can also put a chair in front of you to rest your hands on if you can’t quite make it to the floor yet!

With both toes facing forward extend your legs to the sides.
The wider the position the more challenging it will become.
Keep both legs straight and clasp your fingers with pointed index fingers pressed together.
Inhale and stretch up with both arms and exhale slowly folding forward.
Rest your hands on the back of a chair or a wall.
OR continue to fold downward, resting your hands on your mat.
Repeat the stretch up with a deep inhale and the fold forward with a deep exhale.
Aim for 10 stretches up and 10 stretches folding forward.

6.) Star Pose Twist

The twisting action stimulates digestion while providing a great total body stretch!

Your hands may rest on a chair for support here or a yoga block.
Lower each hand while stretching the other hand up.
Aim for 10 stretches with each arm for a total of 20.

7.) Star Pose Leg Stretch

This extra stretch to the side will increase flexibility to your legs and improve the range of motion in your hip area.

Your hands may rest on a chair or yoga block here also.
Walk your hands over to your right leg.
Aim to touch your head to your knee.
Breathe deeply for 5-10 counts.
Switch legs.
Repeat a few more times with each leg.

8.) Star Pose Stretch

Adding a little weight to your upper arms, neck and shoulder area helps with fighting arthritis and osteoporosis while deepening your leg and hip stretch!

Your hands may rest on a chair or yoga block here as well.
Lower to your elbows and press your palms together.
Continue stretching those legs by sliding them out just a bit.
Continue stretching while breathing deeply for 10 counts.
Repeat a few more times.

9.) Tip Toe Squat With Eagle Arms

Can you hear them? Your ankles, feet, and toes are yelling hooray- we are being used! The Eagle position of your arms stretches your upper back and shoulder area.

Bring your heels together on tip toes if possible.
Extend your knees out to your sides.
Bend both elbows out in front of you.
Take your right hand and place it below your left elbow.
Now, swirl your right arm around your left arm.
When your palms meet clasp your fingers. If they do not meet keep them where they are and breathe deeply up to 10 counts.
Keeping both arms directly in the middle center of your torso helps in swirling them up.
You do not have to raise your heels the whole time. Lower and lift them if your just starting out!

10.) Tip Toe Extended Leg Squat Stretch

Extend your right leg out to the side.
Stay on your tip toes if possible.
If possible stretch over your extended right leg.
Place your hand on your mat for support.
Breathe deeply up to 10 counts.
Now stretch the other way, over your left bent leg and breathe deeply up to 10 counts.
Now repeat the process extending your left leg to the side.

AGAIN! Tip Toe Squat With Eagle Arms

I had really bad feet nine years ago as I was just getting into yoga. Today my feet feel fine!

Back to a Tip Toe Squat again.
Breathe deeply for 5-10 deep breaths.

11.) Butterfly Stretch

Sit down on your mat and place the soles of your feet together.
Pulling your feet in closer to your torso will give you a more challenging stretch.
Extending your feet forward will ease the difficulty.
Lift up with a big inhale while gently pressing your chest forward.
Exhale slowly folding forward.
Repeat 10 more times-then remain folded forward for another 10 counts.

12.) Seated Spinal Twisting Prayer Pose

Place your right foot over your bent left knee.
Try to pull both feet towards your torso for a deeper stretch.
Now wrap your arms around your knee.
Press your palms together and breathe deeply up to ten counts.
Next, say a prayer if you like!
Switch legs and repeat!

Thanks for joining me!

Stay merry and bright!

xxoo

Penny