stress

STRETCH IN YOUR CHAIR YOGA CHALLENGE

Posted on 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.

a

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 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!

 

 

 

 

DEEP BREATHING FOR STRESS

Posted on by pennyjoliver

Hello Friends!

Welcome to “Yoga with Penny!”

This Christmas, give yourself an amazing gift. The gift of Deep Breathing!

Christmas will soon be here and with the hustle and bustle of the season our stress levels tend to rise. I thought a deep breathing exercise may help as it is the fastest way to effectively combat stress. What is  ideal is that we can practice deep breathing any time we may feel a little stress or anxiety coming on right where we are. Not just on our yoga mats!

Deep Breathing is considered a Super Stress Buster because it triggers our parasympathetic nervous system. Our parasympathetic nervous system is the physical state of rest and relaxation. It is responsible for changing our physical and emotional responses to stress. When this state is active our breathing is steady and our body has a chance to relax and heal. Our heart rate also decreases, our blood pressure drops, muscle tensions release and fresh oxygen circulates throughout our body. Dr Herbert Benson, a cardiovascular specialist discovered and coined it, “The Relaxation Response.”

Deep breathing also improves the functioning of our lungs and our lung capacity. Practicing Deep Breathing regularly, can expand our diaphragm muscle and the air pockets within our lungs. Our lungs can then clear away toxins and deliver fresh oxygen to our blood at a greater rate. With this oxygen boost, our body gets the oxygen it needs for proper cell function, energy, and boosts a whole array of other bodily processes.

Let’s begin by sitting comfortably wherever we may find ourselves. Closing our eyes, let’s focus on our breath.

Imagine that from the bottom of our seat we are inhaling into our body, all the precious air that is around us. Let fresh oxygen fill and rise our stomach like a balloon filling with air. It may feel funny at first but continue inhaling, up from your stomach, lower lungs, upper lungs, into your neck and mouth. Feel as though you are inhaling peace, calm and healing. When you are full of air, slowly and quietly release your breath. Starting at your mouth down through your lungs and from your stomach let tensions, stress and negativity release out of your body in your exhale. Repeat the process at least five times and longer for better results.

Incorporating deep breathing a few times a day into your schedule will keep stress and anxiety away and you will soon discover, is the gift that keeps on giving!

Thanks for joining me and we’ll see you next month!

Penny

For more Yoga, please visit @ https://www.halleluyahyoga.com

BOW POSE MINI CHALLENGE FOR MEN& WOMEN

Posted on 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 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

 

FORWARD BENDING STRETCH MINI CHALLENGE

Posted on by pennyjoliver

Forward Bend. A luxurious full body stretch that’s easy to practice and you don’t have to be a stretchy gumby person to reap it’s rewards.

I realize that most people think that they cannot get their head to their knees so why bother trying, right? I’m here to let you know that even your slightest effort of this forward bending stretch will be beneficial to your body. With deep breathing and holding the stretch you will automatically send fresh, energizing oxygen to every cell which will relax your muscles and your body will then allow you to go deeper into the stretch. If you complete this exercise a few times a week you will notice you can stretch even farther. If you remember the breathing portion of the exercise you will feel energized yet more relaxed when you finish. Let’s take it gently. I am here to help you. Before we begin, please read the tips below.

If you feel you need more support, bend your knees and place your arms under your knees.

You may also use a pillow or a rolled up towel to place under your knees.

As you lower your arms, place them on your legs at the place that gently stretches you and is most comfortable for you to hold for a few deep breaths.

You can also use a wall for your back if you need more support.

Each time you practice this stretch, try to stretch a little farther.

The longer you hold the stretch may prove that you can go farther. It does to me every time I am patient enough to try. And of course if I want to stretch farther I have to practice everyday and be patient with my body so that it can release and I am not the most patient with myself as I would like to be!

I hope you enjoy this mini exercise for health and wellness. Remember it’s progress that matters and not perfection!

Always keep calm and yoga on!

Bending forward is especially soothing if you are experiencing a mild back ache, tired legs, indigestion or perhaps you need to move things along-if you know what I mean. You may find that the longer you hold the stretch the deeper your body will allow you to stretch. Being patient in this stretch may surprise you. For you may soon find a releasing or letting go of your leg muscles which fascinates me every time as I am not the most patient of yogi’s. The action of stretching forward is always an incredible reminder to let go what is behind you so that you can lean forward, stretching into the invincible future with God!

YOGA FOR BETTER DIGESTION

Posted on by pennyjoliver

Hi Friends!

It’s inevitable, from time to time I know we have all suffered from digestive distress. Approximately 10 million people each year visit the Emergency room due to abdominal pain. And in 2017 the US spent 1.3 billion dollars on (OTC) laxatives according to Statista, a statistic and study company.

Did you know that you can ease some of the symptoms and encourage good digestion just by doing a few yoga postures with deep breathing? Doing yoga on a regular basis may even eliminate all your digestive issues. Why not try a few postures right now?

I have created an easy and short digestion sequence just for you. Join me on the beautiful shore of Half Moon Cay, Bahamas and let’s get started!

Take a few moments before we start to ease you mind. Knowing that God loves you deeply beyond your human comprehension may help you to relax. Because you are divinely loved, He desires to give you divine rest. It is yours at this precise moment and anytime you need it in the future. The only requirement?

Come to me and I will give you rest.

Matthew 11:28

1.) Forward Bending Stretch is a blood-flowing, brain-boosting yoga pose that lengthens and compresses the digestive tract, stimulating digestion.

  • Stand with your feet hip width.
  • Inhale, stretching your arms up overhead.
  • Exhale, folding forward.
  • Repeat inhaling up and exhaling over 5-8 times.
  • Only fold over as far as you can. If this is too difficult, you may fold over and use a chair/table for support.

2.) Standing Side Stretch 

  • Your feet should hip width.
  • Inhale deeply, with your arms stretched over head.
  • Exhale deeply as you stretch over your right side.
  • Repeat the process 3-5 times each side, inhaling with both arms overhead and exhaling as you stretch to each side.

3.) Squat Pose (and Twist) uses gravity to stretch and strengthen your groin and inner thighs. It also encourages blood flow to your kidneys and intestines encouraging digestion, and brings alignment to your pelvic floor. You may find it will release a tight lower back!

  • Stand with your feet a little wider than hip width apart.
  • Slightly turn your feet out.
  • Slowly bend your knees, lowering yourself as far down as you can.
  • If you find this challenging, place a rolled up towel or yoga blocks underneath your heels before you squat.
  • Once you are in a comfortable position, press your palms together in front of you.
  • Breathe deeply for 5-10 slow and deep breaths.
  • If you lower your left arm in front of you with a big inhale and then twist to the right with a big exhale, you will increase the benefits of the stretch.
  • Repeat the process with your right arm lowered in front of you, left arm up.
  • Repeat each side 5-10 times.

4.) Cat/Cow Poses massage your inner organs as you lengthen the intestines. According to Yoga Journal, this movement helps bring fresh blood to the epithelial cells responsible for efficient stomach function.

  • Go onto your hands and knees; be sure that your palms are directly below your shoulders.
  • Your knees are directly below hips.
  • Inhale slowly, lifting your chin and gently arching your back.
  • Exhale slowly, tucking your chin, rounding your shoulders, and pulling your stomach in as far as you can.
  • Repeat the process 10 times, inhaling up and exhaling down with deep breaths.

5.) Seated Forward Bends relieve constipation, bloating and flatulence by massaging the organs responsible for these functions.

  • Extend your legs straight in front of you.
  • Keep both of your sitting bones equally on the mat.
  • Inhale, stretching up with arms overhead.
  • Exhale, slowly folding forward.
  • Repeat the process for 10 inhales and exhales.
  • On your last fold forward, stay there and breathe slowly for another 10 long deep breaths.
  • You may bend your legs if it’s too difficult to keep them straight.

6.) Seated Spinal Twist helps digestion by improving liver and pancreas function.

  • With both legs extended forward, pick up your left leg up.
  • Hold the position, breathing deeply for 3 counts.
  • If you are able, place that leg over your right extended leg.
  • Placing your foot on top of your other leg is fine, and over the knee area is good too! Do what you can!
  • Once you have found a position you can do, inhale and lift your chest up. Press your shoulders down and lengthen your neck and spine. Then, with a big exhale, twist the the left side.
  • Breathe deeply for 5-10 counts and switch sides.

7.) Legs Up A Wall is intended as a deeply restorative pose. With deep breathing, you will ignite the rest and relax response of the body. This allows your body a chance to heal and repair, flooding your body with serotonin and putting you into a calm state of mind.

  • Find a wall to rest your legs on.
  • Let all tension go with the flow of your breath.
  • Inhale deeply, slowly, calmly and fully.
  • Exhale the same way.
  • Repeat the process for 1-3 minutes or longer if you choose.

I hope you enjoyed this stimulating, cleansing, encouraging, and restful healthy yoga sequence!

keep calm and yoga on

The Peaceful Warrior Pose

Posted on by pennyjoliver

Peaceful Warrior Pose. A paradox of peace and power. The perfect opportunity to experience and explore the magnificent strength and presence our bodies can evoke while offering us a chance to absorb the beauty and exhilaration of the present moment. The broad powerful stance of our legs offers a rooted, earthy feel, where the sweeping arm stretching upward provides an uplifting, luminous feeling. Surely a positive way to begin or end any day!

Once you have arrived in your perfect Peaceful Warrior Pose linger a while focusing on your deep breaths. Allow those breaths to calm your body and mind as your parasympathetic nervous system, your rest and relaxation response, kicks in. This lowers your blood pressure thus improving circulation and sending fresh oxygen and happy peaceful hormones through out your body which kick starts the healing process. Be good to yourself and let this luxurious stretch nourish and comfort your body like a warm, bubbly bubble bath or a comfy, soft easy chair.

When you feel all calm and peaceful switch sides. Practice a few more times on each side if you like. Remember, you can always step your back leg in as much as needed for more support.

You can also give your cares or anxieties to the Lord as you practice this pose for deeper, truer, inner peace and wellness. For Paul the Apostle, tells us in the Bible to “give all your cares and worries to God for He cares for you!” (1 Peter 5:7)

I hope you enjoy your “Peaceful Warrior Pose” remember you can do it anywhere and more importantly you can give your cares and worries away to God, any time, anywhere and any place. He’s waiting for you.

see ya next time,

penny

THE LIZARD POSE MINI CHALLENGE ( hip stretcher and opener)

Posted on 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

 

GENTLE SUNRISE YOGA CHALLENGE ( A.M. STRETCH)

Posted on by pennyjoliver

Welcome to this new day!

Let’s awaken our bodies to a soothing stretch, featuring yoga for the body and love for the soul in this devotion- in motion, mini yoga challenge.

Perhaps this verse from our Heavenly Father will help remind us that…

His mercies never come to an end: they are new every morning, Great is Thy Faithfulness.

Lamentations 3:22-23

 

1.) Seated Cross-Legged Pose

  • Let’s sit with our legs crossed letting our knees gently fall to our sides. ( We can extend our feet  forward for more support and bring them closer to our body for a deeper stretch. The point is we should sit comfortably!)
  • This present moment is your time to wake up calm, grateful and rejoice in the Lord for He has given you another day to breathe in all His goodness, another moment to show you His mercies are new every morning and another moment to show you the unfathomable love He has just for you! With every inhale let that comfort your soul. Absorb His love with every breath by letting your shoulders relax and your hands, elbows, hips, feet-even your chin and mouth,  including all the muscles in your face. With every exhale release your grip on your cares, worries, doubts and fears. Let negative thoughts be absorbed in the release of your exhale.
  • Stay positioned here for at least 10 deep inhales and exhales. To ensure your rest and relaxation, “parasympathetic nervous system” kicks in make your exhales a few seconds longer than your inhales.

2.) Seated Cross-Legged Twist

  • With a big inhale facing forward exhale deeply as you gently twist to the left.
  • Hold your knee for a deeper twist.
  • Repeat the process 5 times each side.

3.) Seated Cross-Legged Side Stretch

  • Inhale deeply facing forward.
  • Exhale deeply with left arm up leaning to your right side.
  • The arm movement is up first then over to the side with your bicep following your ear.
  • Repeat on each side depending on your time for  5-10 times or more!

4.) Seated Forward Fold

  • Sit with your legs forward.
  • Place a rolled up towel under your knees for support if you like.
  • You may do this posture with your knees bent too.
  • Inhale and sit up tall.
  • Exhale and fold forward over your legs.
  • Repeat 5-10 times and on your last forward fold stay there, breathing deeply for 30 seconds to a minute.
  • (  You may actually see your legs release tension which will allow you to stretch deeper the longer you remain in this posture.)

5.) Seated Spinal Twist

  • From your forward fold place your right foot over your left leg.
  • Bend and pull your left leg closer to your body.
  • Hug your top right leg while pressing your palms together in a prayer position.
  • Breathe deeply for 20 seconds.
  • Repeat with your left foot over your right leg.

 

6.) The Butterfly Pose

  • Sit down and bring the bottom of your feet together.
  • Move them away from your body to decrease the intensity of the stretch if you need to.
  • Hold your feet. Inhale deeply while lifting your chest and stretching your head back gently.
  • Exhale slowly while rounding your shoulders and tucking your chin lowering your head to your mat.
  • Repeat the exercise 5-10 times.

 

7.) Cat/Cow Pose

  • Gently lower yourself to your hands and knees.
  • Line your palms directly below your shoulders.
  • Line your knees directly below your hips.
  • Inhale deeply while slowly tucking your chin and rounding your shoulders. Feel as though a force is slowly pulling you upward as your inhaling. Then pause there.
  • Exhale slowly lifting your chin and letting your stomach sink as low as it can go. Then pause here.
  • Repeat the Cat/Cow breathing exercise for at least 10 deep breaths.

 

8.) Camel Pose Preparation

Perhaps a few tips may help you before you get started!

  • Don’t worry if you cannot fully do this exercise or these postures. Simply do the best you can for your body. There are always easier ways to do any yoga pose which you can build upon.
  • You can hold a chair or wall for support.
  • You can roll up a towel for under your knees.
  • You can place your hands on your hips or lower back.
  • You can roll up towel between your bottom and your heels.
  • You can stay seated in whatever position that suits your body and place your hands behind you!

This is a posture you don’t want to miss as it will open up your heart, lung and chest area, stimulate circulation, boost your brain power as you bend over, and with deep breathing will energize your entire being by sending fresh oxygen to your whole body!

  • Your knees are below your hips.
  • Your hands are clasped behind your back.
  • Inhale slowly while lifting your hands up behind your back.
  • Exhale slowly, lowering down while bending forward and continue to lift your hands up.
  • Repeat as many times as you can.

9.) Low Lunge

  • Step your left foot forward and bend your right knee.
  • Your left foot is directly below your right knee.
  • Stay here.
  • With your hands clasped or resting on your hips or lower back if you are able gently push your hips forward into Lunge Pose.
  • Look up and breathe deeply for 3 counts.
  • Now we will transition into Warrior II position by tucking our back toes and lifting our knee off the mat.

10.) Warrior II

  • Sweep your arms up to Heaven or place them on your hips or press your palms together in a prayer position-the choice is yours! Then take 10 slow deep breaths.
  • Now start step through into Low Lunge with your right leg forward.
  • Then into Warrior II with the arm position of your choice.

I’m hoping these stretches will help you to feel stretched and blessed.

Go forth and have a blessed day!

peace and love

penny!