strength

CHILD POSE

Posted on by pennyjoliver

The sweet Child’s Pose, practiced during every yoga class and perfect for the Christmas season!
Christmas maybe the most wonderful time of year but it is perhaps the most stressful time too!
But don’t worry, I’ve got you covered.
Join me and I will show you how to slow down to Christmas tree speed and still shine bright.
That way, all will be calm with you and you can bask in the warm glow of being all there in the moments you get to share with family and friends.

And now I present to you the gift of the basic, most essential Child Pose.
It’s the reassuring hug you been waiting for and the gift that keeps on giving.

Although it’s a warm-up or resting pose in a yoga class, it’s the perfect remedy to unwrap tension and stress anytime and a great antidote for a restful night’s sleep.

To enhance the healthy yoga goodness from Child Pose focus on your inhales and exhales.
Then let the soothing sanctuary of your Child Pose envelope you in a cocoon of warmth, comfort, safety, and ease!

You may fold up a towel to place between your heels and your sitting bones for comfort and support. You may also rest your head on a pillow for ease.
To begin, come to all fours and gently fold forward over your legs. Spreading your legs apart will provide a deeper stretch. Gently resting your forehead on your mat or pillow begin inhaling and exhaling slowly and deeply. Remember, it’s your time to relax and unwind so try to linger here for a few moments. One minute would be great, but longer would be better. The best scenario would be to stay as long as you need, not worrying about minutes or time simply enjoying the present peaceful moment. Besides relieving stress, practicing Child Pose on a regular basis stretches our lower backs, opens our hips, stretches our shoulders, ankles and ligaments. Therapeutic for digestion, it enhances circulation, calms our minds and fights insomnia.

Thanks for joining me!

May God fill you with peace and love this Christmas as we celebrate the most special child of all time – the Lord Jesus Christ!

And a very “Merry Christmas” every day of the year!

love to you and yours

Penny

 

 

 

Inhale Thanksgiving and Exhale Thanksliving!

Posted on by pennyjoliver

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

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

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

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

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

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

 

1.) Cat/Cow Position

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

 

2.) Knee/Back/Shoulder Strengthener

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

3.) Bridge Pose

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

4.) Half Camel Position

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

5.) Full Camel Position

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

6.) Table Top Position

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

7.) Back Bend

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

8.) Seated Forward Bend

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

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

Until next time,

xxoo

Penny!

BALANCE AND STABILITY YOGA CHALLENGE

Posted on by pennyjoliver

I know your health and your time is important to you. That’s why each of our Halleluyah yoga workouts are short and have purpose. Today, the purpose is building strong legs, hip, knees, ankles, feet, wrists, abs, core, and more. This will ultimately lead to improved balance and stability. Stability at any age is important yet as we grow older it becomes vital. Start this workout by practicing all eight positions with your right leg forward. Then switch to your left leg. Holding theses positions with deep breathing boosts our heart rate helping us to burn more calories, providing us quicker results!

For more of a challenge, step out farther in the warrior positions below and hold each position for a longer count. Completing this sequence 2 or 3 times on each leg will increase the difficulty as well.

For less of a challenge, step in or lower to your back knee in the warrior positions. You may also hold each position for a shorter time and use a chair or wall to help support you. This yoga workout was designed to meet you where your fitness level is and to offer instructions to help you progress.

This is your time to do something good for you! Before we begin I ask that you sit down and take a few slow deep breaths to clear your head of the cares and worries of the day. Replace those cares with belief that YOU can do anything! Each of us could never even imagine what we could do if we had the faith to try. God left us stories of real men and women of the Bible to help us believe and to have faith. Take Peter. He could have stayed on the boat and never walked on water but He did! (Matthew 14:29). How about the little boy who gave up his lunch to Jesus. Jesus turned his little basket of five small loaves and two fish into a fast food feast that fed over 5,000 people! (John 6:1-14). And the list goes on and on…

…for nothing is impossible with God.

Luke 1:37

 

When you are ready grab a mat and some water and let’s yoga on!

 

1.) Mountain Pose Stretch

into 

2.) Praying Squat Pose

  • Stand with your feet at hip width.
  • Inhale deeply as you extend your arms overhead.
  • Exhale deeply, lowering your arms while pressing your palms together in a prayer position.
  • Bend your knees into a Squat Pose like the second picture.
  • Slightly turn out your toes.
  • Pressing your palms together while in a squat position will keep your back straight while opening up your hips.
  • Repeat the process from Mountain Pose Stretch to Praying Squat Pose 5-10 times, increasing the count as you grow stronger!

3.) Mountain Pose Reverse Prayer

  • Start with feet at hip width.
  • Stretch your arms behind you and place your hands on your hips.
  • Try to touch your fingertips behind you, with your pinkie fingers closest to your back.
  • Raise your palms up your back while continuing to press your finger tips together. Eventually, pressing both your palms together behind you.
  • Go as far up your back as is comfortable.
  • Once you arrive at your perfect place, breathe deeply for up to 10 counts.

4.) Reverse Prayer Tree Pose

  • Begin by placing your left foot on your right ankle.
  • If you feel comfortable, lift that foot up your leg to your inner thigh. Use your hands to help!
  • Breathe deeply while balancing for 5-10 deep breaths.
  • You may still do a Tree Pose with your foot anywhere on your leg.
  • You may also do a Tree Pose with your hands on your hips, or your palms pressed together in front of you.

5.) Warrior I Pose 

  • With your feet hip width apart, step out 2-3 feet forward.
  • The longer the step, the more challenging the pose.
  • Try keep your hips facing forward.
  • Do not let your forward knee extend beyond your toes.
  • Slightly let your back toes point forward.
  • Extend your arms out from your sides, and up over your head.
  • Sink your hips and keep your back leg straight.
  • Clasp your fingers together, letting your index finger point to the sky.
  • Breathe deeply for 10 deep breaths.

6.) Eagle Warrior I Pose

  • Maintain the same leg position as Warrior I Pose.
  • Bend your arms in front of you.
  • Take your right arm and move it under your left arm. When you see your right hand let it swirl up your left arm like a snakes. It both hands meet try to clasp them. If not stay where you are.
  • Lean back while lifting your elbows and look up.
  • Breathe deeply for 5-10 deep breaths.
  • Do the best you can with the arm position. Practice does help. You may also raise your arms like number five, Warrior Pose I.

7.) Humble Warrior I Pose

  • Maintain the same leg position as Eagle Warrior I Pose.
  • Place both hands behind your back.
  • Clasp your fingers. Lift your arms up behind you. Look to the sky with a big, slow inhale.
  • With a big, slow exhale bow forward over your knee while lifting your arms up behind you.
  • Repeat the process 5-10 times, inhaling deeply while stretching back, and exhaling deeply while bowing forward.

8.) Supported Warrior III Pose

  • Maintain the same Humble Warrior I Position.
  • On your last bow, release both hands to your mat.
  • Lift your back left leg directly behind you, maintaining the position of both hips. Even a slight lift will do!
  • Inhale while lifting your leg and exhale while lowering your leg. Repeat this for 5-10 deep and slow inhales and exhales!

  • Next, hold your leg up with the support of your hands on your mat. Breathe deeply for 5-10 long deep inhales and exhales. You can always use a chair for support. Even an inch is a great way to start!

  • As you progress you may be able to lift your hands off the floor and even clasp your palms up behind you! Oh and don’t forget to breathe!
  • Once you have completed this yoga sequence with your right leg forward, it is now time to start from the beginning with your left leg forward!
  • For best results, practice this yoga sequence at least three times a week.

There are many arm and hand positions that you can do in a Warrior III Pose, as well as any yoga position. You will find your favorite ones as you progress in your practice.

Thanks for working out with me. Until next time, may you believe anything is possible with God and fly high in yoga and your own life!

God Bless!

xxoo

Penny

xxoo

Penny

BOOSTING METABOLISM AND CIRCULATION YOGA CHALLENGE (for everyBODY)

Posted on by pennyjoliver

Yoga promotes health and happiness, helps us lose weight, burn calories, boost metabolism, and reduce stress. Twisting yoga positions stimulate our metabolism which helps our brain, heart, and kidneys to function smoothly. Back-bending yoga positions improve our breathing encouraging fat burning capabilities. Inverted positions stimulate our circulatory system while encouraging blood flow and oxygen intake throughout our vital organs and our entire bodies.

Chronically elevated levels of stress can cause weight gain – when we are stressed, our adrenal gland secretes the hormone cortisol. Cortisol is good for us, however too much cortisol flowing through our bodies can mess with our metabolism, causing us to be irritable, depressed, and unable to lose weight. Generally, yoga reduces stress. Studies also show that prayer and meditation help to reduce stress as well. As you practice this yoga challenge try to maintain a meditative state by refusing to let your mind focus on anything negative. Perhaps theses comforting words from our Heavenly Father may help!

Don’t worry about anything; instead pray about everything. Tell God what you need, and thank him for all he has done.

Philippians 4:6

Try to relax by breathing deeply in a seated position. When you feel you are ready, grab a mat, water and let’s get started!

1.) Forward Bend

  • Stand hip width.
  • Extend your arms out to the sides with a big inhale.
  • Press your palms together overhead.
  • Release your palms and slowly lower your arms with a big exhale.
  • Repeat 10 times.

2.) Forward Bending Twist

  • Lower your torso as far as you can, whether on your knee or on the mat.
  • Inhale deeply. Exhale deeply, extending your right hand up – if possible, bend your right knee.
  • Repeat, extending your left arm up while bending your left knee.
  • Alternate each arm and leg for a total of 5-10 repetitions.

3.) Lunge Pose Twist Variation

  • Lower your left knee directly below your hip.
  • Keep your right forward toes directly below your knee.
  • Take your left elbow and place it to the outside of your forward knee.
  • Let your palms meet and press them together.
  • It may be beneficial to inhale before you twist, and exhale as you twist. This creates more room for the twist!
  • If you can, tuck your back toes and lift your right knee off your mat.
  • Breathe deeply up to 10 times then switch legs.

4.) Warrior I with Eagle Arms

  • With your right foot, step to the top of your mat with your toes pointed forward and directly below your knee.
  • The longer you step, the more challenging this pose will be.
  • Both your heels should be on the same line, if possible.
  • Sink your hips and pull your torso up and out of your waist.
  • With both elbows extended and bent in front of you, slide your right arm under your left elbow. Continue to snake that hand around your arm until both palms meet.
  • Lift your Eagle Arms and look up to the heavens.
  • Breathe deeply up to 10 counts and switch legs and arms.

5.) Star Pose Twist

  • Come to the middle of your mat and extend both your legs to the sides.
  • If you find you cannot lower your torso to the mat, stay where you are. Place your hands on your legs and breathe deeply for 3 counts.
  • Lower both hands to your mat. Make sure your hands are directly below your shoulders. Inhale deeply. Extend your left arm up with a deep exhale.
  • Repeat inhaling deeply with both hands on your mat and exhaling deeply as you extend each arm up for a total of 10 times with each arm.

6.) Seated Spinal Twist

  • Sit with both legs extended in front of you.
  • Lift your left leg, taking a moment to stretch it.
  • When ready, inhale deeply and exhale deeply while extending your left foot over your right thigh.
  • Your exhales give you more space to twist, so try to remember to exhale as you practice each twist.
  • Sit up tall and hug your knee to your chest and breathe deeply for 10 counts.
  • Repeat on the other side by extending your right leg over your left thigh.

7.) Bridge Lifts

  • With your feet hip width below your knees, inhale deeply while lifting your hips up.
  • Exhale deeply as you slowly release your hips to your mat.
  • Repeat this 10-20 times.

8.) Camel Pose

  • You may want to roll up a towel and place it under your knees for comfort and protection.
  • You may keep your toes tucked for an easier version, or let your toes lie on your mat.
  • With your legs hip width and hands on your hips, inhale deeply and gently stretch back.
  • If you feel comfortable, release a hand to your foot. Then alternate reaching each hand back.
  • If you continue to feel comfortable, reach both hands back at the same time with a normal breath.
  • Stay in the pose for 5 to 10 counts.

9.) Seated Forward Bend

  • With legs stretched out in front of you, inhale deeply with arms extended out to the sides, then overhead.
  • Exhale deeply, releasing your arms while gently folding forward over your legs.
  • Repeat 10 times. Then stay folded over your legs with deep breathing for 10 counts.

10.) Low Lunge Twist and Stretch

  • Come up to your knees.
  • Extend your left foot forward, with your knee directly over your foot.
  • Let your hips sink forward.
  • Inhale deeply, then exhale deeply, gently twisting over your forward left thigh.
  • Hold the twist with 5-10 deep breaths, then release.
  • Clasp your hands behind your back. Gently lift them up and hold them there with 5-10 deep breaths.
  • Looking up will help your back arch. You may  place your hands on the back of your hips as well.
  • Repeat both positions with your right leg forward.

Lay down for a few minutes and let all that work you did for your body work for you now!

Try to complete this yoga sequence a few times a week for best results and thanks for joining me!

May peace always be with you!

til next time

Love, Penny

 

CAT/COW POSE ( a back and spine strength builder/de-stressor)

Posted on by pennyjoliver

Only in yoga are the Cat and the Cow inseparable! Together in yoga, they provide a simple, yet outstanding, warm-up to any yoga practice. The Cat/Cow combination is a back and spine stretching and strengthening exercise; it can be done anywhere as a tension soother and body refresher for those days when our tension and stress are inevitable!

With deep breathing, Cat/Cow can improve circulation to our discs between the vertebrae, which in turn relieves stress and pain from our back and other areas of the body. The duo also helps to relieve menstrual cramps, and opens the lungs for better breathing. Putting our deep inhales and exhales to the Cat/Cow movement will enable us to stay mindful, increasing awareness, and bringing us into focus of this present moment!

Cat Pose

  • Place your hands directly below your shoulders. Spread them wide.
  • With knees hip width apart, place them directly below your hips.
  • With a deep inhale, round your shoulders, tuck your chin, and pull your stomach into your belly button.
  • Hold the position for 3 counts.

Cow Pose

  • With a deep exhale, untuck your chin while looking up.
  • Let your stomach sink and your back arch comfortably.
  • Let your exhale be long – a few seconds longer than your inhale. This will tellyour nervous system to calm down and rest.
  • Repeat the Cat/Cow movement 10 times, extending it to 1-3 minutes as you progress for best results!

Best part? You can take your Cat/Cow anywhere and use it anytime you need to recharge and de-stress!

Keep calm and yoga on my friends!

Halleluyah!

xxoo

GRATITUDE YOGA CHALLENGE

Posted on by pennyjoliver

Want to start or end your day in a positive way?  Scientists and researchers agree that gratitude is the best attitude and one of the simplest ways to improve our state of health!

Researchers have amassed evidence that thankfulness provides a wide range of mental and physical health benefits. This attitude improves our sleep, deepens relaxation, builds better relationships, reduces pain, and decreases depression, anxiety and stress. Since the practice of yoga provides a mind-body perspective, thankfulness starts us off on the right foot!

In the Bible, there’s a great emphasis on feeling and expressing joy. The surest way to have heavenly joy is to pray and be thankful in all circumstances, as 1 Thessalonians 5:16 says. Again, in Philippians 4:6, God tells us not to be anxious about anything, but in every situation pray with thanksgiving and present your requests to God.

For the purposes of this yoga sequence, let’s thank God for this day while we practice yoga!

This is the day that the Lord has made let us rejoice and be glad in it!

Psalm 118:24

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

1.) Standing Side Stretch

  • Start with your feet hip-width apart, and stand tall.
  • With a deep inhale, extend your arms out to the sides and slowly lift them up.
  • Pause with your arms overhead and look to the skies.
  • Exhale deeply, lowering your right arm and stretching to your right side.
  • Repeat the above, stretching over each side 10 times.
  • Inhale as your stretch up and exhale as you stretch to each side.
  • Bend your knees slightly if you need more stability.

2.) Star Pose Stretch and Twist

  • Extend both your feet out to your sides.
  • The wider you place your legs, the more difficult the position will be.
  • Stay here with your hands on your hips while breathing deeply.
  • Lower both hands to your mat if you can! Extend your left arm and look up with a deep breath.
  • Then, with a deep exhale, lower your arm to the mat.
  • Repeat the above, with each arm extending up and looking up for 5-10 times on each arm.

3.) Extended Leg Squat Stretch

  • Bend your left leg while extending your right leg to the side.
  • Place a hand in front of you for balance.
  • Inhale deeply, lift your left arm, and exhale, stretching over your right leg.
  • Breathe deeply through the stretch for 5-10 deep inhales and exhales.
  • Repeat the above, stretching over your left leg with deep breathing.

4.) Triangle Pose

  • Pivot your right heel while pointing your toes to the right side.
  • Try to keep your legs straight.
  • Both of your heels should be on the same line. Move them apart if you need stability!
  • Pull your stomach in and stretch over your right leg to the side. Aim for keeping both hip bones facing forward.
  • Gently slide your right forward, with your hand down your right leg. Stretch your other arm up.
  • You may find your hand only makes it to your knee or thigh. This is no problem; simply do the pose from there!
  • Hold this pose for 5-10 deep breaths.
  • Repeat the above with deep breathing with your left leg forward instead.

5.) Warrior II Pose

  • With your feet hip width, step and bend your right foot out to the right side.
  • Keep both your heels on the same line if possible.
  • Do not let your bent knee go beyond your toes.
  • Extend both legs out wider for a deeper stretch or in closer for better stability.
  • Let both hip bones face forward.
  • Pull up and out of your waist.
  • Place both palms pressed together in front of your heart with a deep inhale, counting to 3.
  • With a deep exhale counting to 6, stretch both arms out to the sides with your fingers pointing up.
  • Repeat the above 5-10 more times.
  • Repeat the entire process with your left leg forward.

6.) Extended Side Angle Pose

  • With your feet hip width, bend and step your right foot out to the right side.
  • Both heels should on the same line, and your knee should not extend over your toes.
  • Lean and stretch over your forward right leg, resting your elbow on your thigh.
  • Hold this pose for 5-10 deep breaths.
  • Repeat the above with your left leg forward.

7.) Half Moon Pose

  • Stand hip width, with your spread toes wide.
  • Place a sturdy chair or wall beside you.
  • Slowly lift your right leg by leaning over.
  • Keep leaning until you find the floor, or use the chair/wall for support.
  • Keep your back leg up, even if it only comes off the ground a few inches. Practice makes perfect and develops strength over time!
  • Breathe deeply for 5-10 counts.
  • Repeat the above while standing on your right leg.

Always remember that yoga is about you. Where ever you find yourself in each pose is the perfect starting place for you!

8.) Half Moon Stretch (if you want a challenge)

  • While in Half Moon Pose, grab that back foot and then go for it!
  • Don’t forget to breathe!

9.) Warrior I

  • With feet hip width, step out forward with your right foot while keeping both hips forward.
  • The longer the step, the deeper the stretch, and the more difficult the position!
  • Do not let your knee go beyond your toes.
  • Swoop your arms up, lift your chin, and arch your back.
  • Interlock your fingers (or don’t, your choice).
  • Breathe deeply for 5- 10 deep breaths.
  • Switch legs and repeat the process.

Ahhh! Don’t you feel great?! Yoga with an attitude of gratitude is a vitamin for the soul!

I pray all your days are filled with joy!

xxoo

YOGA CHALLENGE IN THE PORT OF HAVANA, CUBA (be blessed with less stress)

Posted on by pennyjoliver

Welcome to beautiful and elegant Veendam, a ship of Holland America Line! On this lovely day, we docked at the magical port of Havana, Cuba. Join me for this hip, shoulder and heart opening yoga challenge with poses that will boost your core, soothe your spine, and build strength in your legs.

Let this time be for you to unwind, relax and release your cares and worries.

Enhance the stress-relieving benefits of this yoga challenge by turning any worries that you have into prayers.

Don’t worry about anything; instead pray about everything!

Philippians 4:6

If you would like before we get started join me in this prayer.

Dear God,

My mind can hardly fathom the depth of your love for me.

You know every hair on my head.

You flung the stars into place.

You plan every step that I take.

When my anxieties overwhelm me, You tell me to relinquish my cares into your hand.

The hand that created the stars.

The hand that created the hair on my head.

The hand that holds my future.

I can now trust that all that causes me stress you will take care of. I now place all my stress into your mighty loving All-powerful hands!

In your name I pray, Amen!

What is important here is to concentrate through-out this challenge on your inhales and your exhales as you move in and out of each position. If you like, each time you press your palms together offer up a prayer of thanks.

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

 

1.) Standing Prayer Stretch

  • Lengthen your body by pulling your belly in. Push your shoulders down and tuck your tailbone in.
  • Keep your feet together.
  • Inhale, extending your arms out to your sides and pressing your palms together in prayer position over your head.
  • Exhale, bringing your praying hands to your heart.
  • Repeat this up to 10 times with deep breaths.

2.) Goddess Prayer Pose

  • Extend your legs to your sides (approximately 3-4 feet wide), and bend your knees.
  • Slightly turn your toes outward.
  • Inhale, straightening your legs and extending your arms out to your sides. Press your palms together.
  • Exhale, bending your knees while bringing your praying hands to your heart.
  • Repeat up to 10 times.

3.) Tip Toe Extended Leg Squat

  • Shift your weight onto your left leg while extending your right leg out to the side.
  • Use your hands for support.
  • Press your palms together in prayer pose.
  • Breathe deeply for 5 deep breaths.
  • Say a prayer if you like.
  • Repeat with your other leg.

4.) Squat Pose Variation

  • Stand with your feet directly below your hips.
  • Bend both your knees while gently lowering your body.
  • Keep your elbows pressed on the inside of your thighs.
  • Press your palms into a praying position.
  • Breathe deeply for up to 10 counts.
  • Extend your right arm up and breathe deeply 5 times.
  • Bend your torso forward while wrapping your right arm around your right leg.
  • Clasp your hands behind your back and breathe deeply for 5 counts.
  • Repeat this, wrapping your arms around your other leg and breathing deeply.

5.) Sphinx Pose with a Half Frog 

  • Lie face down.
  • Gently raise your chest and chin up; extend your head back.
  • Press your elbows into the mat and keep them directly below your shoulders.
  • Press the tops of your feet into the mat.
  • Breathe deeply while holding this position for up to 10 counts.
  • Now bend your right leg and breathe deeply for p to 10 counts.
  • If possible, gently stretch your thigh by wrapping your elbow around your foot.
  • Stay here while breathing deeply, up to 10 times.

6.) Down Dog/ Three Legged Dog

  • Start on your hands and knees.
  • Place your hands below your shoulders and your knees below your hips.
  • Tuck your toes, press your palms into your mat and lift your sitting bones.
  • Press your front thighs back into your calves while pressing your heels evenly into your mat.
  • Roll your biceps upward to create space between your shoulders and your ears.
  • Resist the urge to look forward and keep your neck relaxed.
  • Breathe deeply for 10 counts.
  • Lift each leg into Three Legged Dog, inhaling as you raise each one up and exhaling as you lower each one for a total of 5-10 times on each leg.
  • For an easier version, simply remain on all fours extending each leg out behind you for a modified Three Legged Dog.

7.) Warrior I With Eagle Arms

  • Step forward 2-3 feet, with your left foot. The longer the step, the more difficult the pose will be! That also applies to the width between your legs; hip width is optimal.
  • Turn your back heel out slightly.
  • Do not extend your knee beyond your toes.
  • Keep your torso and hips facing forward.
  • Keep your back straight and pull your stomach in.
  • Extend your arms forward. Place your left arm under your right elbow. Continue wrapping your left arm up and around your right arm.
  • When your palms meet, lift this hand position and arch your head back, breathing deeply for up to 10 counts.
  • Repeat with your right leg forward. Then, place your right arm under your left elbow. Continue wrapping your right arm up and around your left arm. Also breathe deeply up to 10 counts.

8.) Low Lunge Shoulder Stretch

  • Lower your left knee down from a Warrior I position.
  • Keep your knee above your toes.
  • Place your hands behind your back and clasp them.
  • Look up and arch your head back, breathing deeply for up to 10 counts.
  • If possible, lift your arms up behind you and breathe deeply here for 10 counts.
  • Repeat with your right leg forward.

9.) Lizard Pose

  • From Lunge Position (like #8, above), lower your hands and then your elbows to your mat on the inside of your thigh.
  • Keep your forward knee on top of your foot.
  • You may widen this stance for a deeper stretch.
  • Breathe deeply for 5-10 counts.
  • Lower your back knee down if it becomes too challenging.
  • Stay on your hands if lowering to your elbows is too challenging.

10.) Camel Pose

  • Be on your knees, about hip width apart.
  • Place your hands on your hips behind you.
  • Pull your belly in, lift your chest, and gently lift your chin.
  • Slowly arch your back. Don’t expect to do this immediately; take it slow if you are just beginning to try Camel Pose. Be gentle with yourself.
  • Place a hand on a heel. Stay here and breathe deeply for 3-5 counts.
  • Place your other hand on your other heel and breathe deeply 3-5 times.
  • For a bigger challenge, gently place both hands on your heels and breathe deeply for 5 counts.
  • Be sure to slowly come out of this pose.

11.) Butterfly Pose into Seated Forward Fold

  • With both sitting bones on your mat, bring the bottom of your feet close together.
  • The farther forward your feet are in front of you, the easier this position becomes.
  • Inhale, lengthening your back, lifting your chin, and pressing your chest forward.
  • Exhale, releasing your feet while extending your legs and folding forward.
  • Repeat for up to 10 counts.

12.) Seated Twist

  • Sit with your legs extended in front of you.
  • Bend your left knee and pull it close to your torso.
  • Breathe deeply for 5 counts.
  • Pick up your left foot and place it over your right thigh.
  • Sit up tall, hugging your left leg with your right arm.
  • Twist to your left side and raise your right arm while breathing deeply for up to 10 counts.
  • Repeat with your right leg over your left thigh.
  • Wave to Cuba if you’re feeling it!

You did wonderful! Take a few moments to lie back on your mat and savor these moments of pure relaxation. Linger in the deep satisfying joy of letting go!

Halleluyah!

SPHINX POSE MINI YOGA CHALLENGE (quick total body refresher)

Posted on by pennyjoliver

Hi Friends!

Today we’ll practice Sphinx Pose, right in the Port of Havana, Cuba!

Why not counteract all the sitting we do with a few moments of deep breathing in this pose? It will invigorate our bodies while soothing our nervous systems. This pose will strengthen and lengthen our backs, and expand our lung capacity. Putting light pressure on our stomachs stimulates our kidneys and digestive organs too!

  1. Lie face down with your arms at your sides.
  2. Press your pubic bone into the mat while rolling your outer thighs slightly towards the floor. Let your hips fall.
  3. Relieve tension by letting your tongue go limp. This loosens up the jaw, helping to bring the  parasympathetic nervous system online that tells our bodies to rest and restore.
  4. Hold the pose for 5-10 deep breaths. Add a few more each time you do this pose.
  5. To make it more challenging, you may inhale deeply and lift, then exhale deeply and lowerr to the starting position. Pause, and repeat the motion 5-10 times.

Thanks for doing yoga with me. I hope this gem of a yoga pose leaves you feeling refreshed and revived! As you go forth through your day I pray this for you:

May the God of hope fill you with all joy and peace as you trust in Him.

Romans 15:13

TREE POSE MINI YOGA CHALLENGE (be rooted and grounded in love)

Posted on by pennyjoliver

Hi Friends!

I introduce you to the simple but physically challenging Tree Pose. It’s a strength building whole body pose helping us to build a firm foundation so we won’t fall over so easily in life. It greatly improves our sense of balance and coordination and remind us to keep calm, focus, breathe, and let it all go. Then we can stand tall and grounded with ease and grace for all situations in life.

 

1.) To remain stable, focus on an  object in front of you; this will provide stability.

2.) Place your left foot on your ankle. Try to gently slide your foot up higher up your leg each time you do the pose.

3.) Let your bent leg feel like a tree branch, extending out from your foot, ankle, knee and hip.

4.) Use your feet to sustain you, working all the tiny, muscles, ligaments and tendons in your feet. It’s okay to sway a little bit and even to fall. Just get back up and try again!

5.) You may place your hands on your hips the first time you do the pose. Gradually, the goal is to press your palms together in front of you, and then eventually place your hands over your head.

6.) Slow down to “tree speed”. Breathe deeply for 1-3 minutes in this pose and get refreshed.

7.) Now do Tree Pose with your right foot.

A tree a day may keep the doctor at bay!

Studies have shown that the practice of Tree Pose has positive benefits in overall balance and coordination. One 2012 study published in The Journal of Evidence-Based Complementary and Alternative Medicine looked at the health benefits of Tree Pose in seniors. They found that, even though Tree Pose is simple, it places demands on the body that can lead to improved strength and balance thus reducing falls and accidents.

Our feet contain 72,000 nerve endings which communicate with our brain giving it feedback about our body’s positioning and alignment. Standing in a Tree Pose encourages our brain to work harder finding new pathways to keep us stable and balanced on one leg.

Take the lesson of Tree Pose off the mat and into our lives we find that for true stability, balance, strength and peace, it is wise to allow love to guide us,

Living your life life rooted and grounded in the love of God.( Ephesians 3:14-21)

I hope you enjoyed acting like a tree for a few moments with me. Remember to stand tall and let love guide you where ever you may go!

 

 

CHAIR YOGA FOR BACK HEALTH YOGA CHALLENGE

Posted on by pennyjoliver

Yoga is for everyone!

So, let’s use a chair in this gentle, but effective yoga sequence to stretch and strengthen your back, neck, shoulders and hips. By breathing deeply, we will enhance our posture, boost our energy, and circulate fresh oxygen to all parts of our body. We will focus on elongating our exhalations which sparks our parasympathetic nervous system (responsible for slowing down our heart rates). As we move and breathe through these yoga postures, our sympathetic nervous system will also calm down, thus reducing stress and anxiety. Make yoga a part of your daily life and chill out more often while boosting your brain power. Studies show that yogis have more brain cells in the part of their brain that controls stress!

While we’re moving and breathing, let’s set an intention to think healthy too. Science tells us that every thought we think releases brain chemicals. Thinking happy joyful thoughts decreases cortisol and produces serotonin, which creates a sense of well-being. Our all-knowing God knew the cares and worries of this life would pull us down; perhaps that is why He already had a heavenly prescription for us on how to live and what to think about to stay healthy and stress-free. That is why He tells us to:

Set our minds on things above.

Colossians 3:2

Whatever is true, honest, right, noble, excellent and worthy of praise, think on these things.

Philippians 4:8

You will keep in perfect peace all who trust in you, all whose thoughts are fixed on you.

Isaiah 26:3

Take a moment to close your eyes and clear your mind of all thoughts but God’s amazing words. When you are ready, grab a chair, a mat and some water!

Remember to breathe steadily while moving in and out of each position. Always go at your own pace and always have fun!

1.) Arm Extension Breathing Warm-Up

  • Sit comfortably on your chair, having your feet well anchored to the ground.
  • Sit with your back erect, not leaning against the backrest.
  • Lift out of your hips, leaning slightly forward.
  • Place your hands on your thighs or press your palms together in a prayer pose.
  • Let your shoulders drop, your neck lengthen, and your face relax.
  • Go inward by closing your eyes, taking 5-10 deep breaths, and try to feel each breath.
  • When you are ready, inhale deeply, extending and lifting your arms up over your head.
  • Let your palms meet, lift your chest, and slightly arch your back. Hold this pose for a moment!
  • Exhale deeply as you release your arms to your thighs or back to prayer pose.
  • Repeat this 5-10 more times. Remember to breathe deeply, and don’t rush!

2.) Seated Pigeon Pose

  • Stay in the same sitting position described in the previous pose.
  • Begin by lifting your right leg over your left leg.
  • If you can, gently slide your right foot to lay sideways on your thigh.
  • Keep your hips squared.
  • Gently push your right knee down. If you feel pain, lift your knee up.
  • Breathe deeply here for 10 inhales and exhales.
  • Repeat with your left leg.

3.) Cat Pose/Cow Pose on Chair

  • Sit comfortably (again) with your feet anchored, back erect, leaning slightly forward and pulling up out of your hips.
  • Inhale deeply, slowly arching your head back. Keep your shoulders down, lift your chest, and relax your arms.
  • Exhale deeply, slowly lowering your head, rounding your shoulders, and pulling your stomach in.
  • Repeat for 10 deep breaths.

4.) Down Dog with Chair #1

  • Place your feet hip-width in front of your chair and lower to your knees.
  • Extend your arms forward, placing them on the seat of your chair.
  • Gently let your chest fall and feel your shoulders releasing.
  • Breathe deeply for 10 deep breaths.
  • To make it easier, you can roll up a towel. Place it between your feet and your sitting bones.

5.) Down Dog with Chair #2

  • In the same starting position as above, place your hands on the arms of your chair.
  • It’s okay if you can’t stretch your arms out; keep your hands on the seat.
  • Start the exercise on your knees for a deeper shoulder stretch and release.
  • Breathe deeply (again) for 10 counts.

6.) Down Dog with  Chair #3

  • Start at the back of your chair, with your feet together (or at hip width to make it easier).
  • Grasp the back of your chair.
  • Slowly walk your feet back while lowering your head and torso. Hold on to the chair!
  • You can make this more challenging by allowing your stomach to sink; it will create a deeper stretch. Be cautious though, since it can cause pain.
  • Breathe deeply for 10 counts.

7.) Legs Up a Chair Pose

  • Grab a towel or your mat and place it in front of your chair.
  • Place your feet upon the seat. Shimmy your hips to the legs of your chair while lying back.
  • Rest the back of your thighs on your chair. This offers gentle support that deepens the restorative benefits of this pose.

Now, treat yourself like the VIP that Heaven thinks you are! The soothing benefits of this pose grow deeper the longer you remain here. Try for 5 minutes and shoot for more if you have time. This pose will also get you ready for a great night’s sleep!

  • Close your eyes, exhale completely, and let your body melt into this pose.
  • Let each inhale draw upon God’s peace. Let each exhale dissolve your cares, worries, fears and doubts.
  • Now scan your body limb by limb, inviting any knots and grips of tension to dissolve away completely. Resolve to be fully present in this amazing moment in your life. Drain your brain by relinquishing any hold on obsessive worries and fears that may still linger. Grow easy and tranquil, grasping after nothing. Let everything you know about yourself dissolve too. Allow yourself to fall beneath the surface of life into God’s quiet stillness. Invite your breath to deepen. With each quiet exhalation and with every ounce of letting go, fall deeper. Linger in this soothing silence. Dwell here in the freedom of surrender-indulging in the tranquility and deep rest of letting go!

Because YOU matter!

This concludes my stress-free yoga chair sequence. I sure hope you enjoyed it. Thanks for stopping bye and may peace be with you where ever you may go!