stress

SEATED WIDE ANGLE MINI CHALLENGE( stretch your comfort zone! )

Posted on by pennyjoliver

The Seated Wide Angel Posture can be pretty intimidating. I’m positive most people look and think no, not for me.  Yet, it’s considered a beginner’s posture in the world of yoga and pretty easy to do with some terrific health benefits. After a long day of sitting at our desk, car or plane it provides a gentle way to stretch and strengthen our hips, spine and our lower back. Relieving tired over worked legs, it also does a good job easing arthritis pain in our lower body and helps with pain for those who suffer from sciatica.

This posture can also be a mind game. It invites us to stretch ourselves beyond our known potential. It helps us  develop persistence as we commit to stretch each day and patience because it takes time to see results. We may feel vulnerable and exposed at first but as we trust the process we gain confidence in our stretching capabilities. Perhaps it will help us to see that we are capable of more when we step out of our comfort zone. Who knows, maybe we will discover along the way that greater potential was always there contained within us.

While stretching our body, maybe we can stretch our brains around this…

…God has more in store for you than you can even imagine. Ephesians 3:20.

Directions:

Where ever your stretch takes you, is your perfect starting place. If your body is willing, stretch your legs out to 90 degrees and hang out somewhere around there. Try to keep your knee caps looking upwards rather than letting them roll forward. Check to ensure your sitting bones are firmly on the ground and sit up tall, pulling your belly in. Lift your chin slightly while trying to hold your shoulders down and try to relax your face. Point your toes upward or out to the sides. You can lean forward and rest your elbows on your mat for a deeper stretch.

Try and remain in this pose for 30 seconds to 1-3 minutes for a good strengthening stretch, remembering to breathe deeply. If you would like to stretch a little bit more, below are a few exercises you can practice for deeper stretching. Completed on a regular basis you will gain flexibility!

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Now that you are in position inhale deeply while stretching your right arm upward. Exhale slowly, folding your torso over your left leg. Try to get your left ear to your left knee.  Repeat on the other side. Shoot for 10 repetitions on each side with deep inhales in the middle and deep exhales to the sides.

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While positioned in your Seated Wide Angle Pose walk your hands forward or stretch them out until you feel a good stretch. Try to lift your torso out of your hips and keep your legs grounded on the floor. Inhale and exhale long and deeply for 30 seconds to 1 minute. As you stay in the pose you may feel your muscles releasing from the pull of the stretch.

Now it’s time to lay down and relax your body. Inhale and imagine your potential is as limitless as the God that created the world. Exhale your restrictions, limitations, boundaries, fears, doubts, and disbelief. Breathe. Trust. Know that You are capable of amazing things yet to be discovered!

thanks for joining me,

penny!

Camel Pose ( inner and outer heart opener)

Posted on by pennyjoliver

Considered a back-bending pose in the world of yoga Camel Pose bends over backwards offering up serious health benefits. Stretching our entire body it opens up our chest area and expands our rib cage. As we breath deeply into this pose we send a fresh supply of oxygen to all parts of our body releasing pent up stress and tension. Our nervous system enters a state of calm, our minds are cleared and blood gets pumping. A drop in blood pressure may even result.  Energy spent on battling stress is now able to flow to other areas in our bodies and our mood instantly improves.

Camel Pose also stretches our insides too by exposing the part of our bodies we try so hard to protect, our hearts. To move into a Camel one has to be comfortable with being uncomfortable. Leaving one’s comfort zone is never easy. It takes courage to leave the known for the unknown. But you know the saying, “Life begins at the end of your comfort zone.” That’s called faith!

 

 

CAMEL POSE

1.) To begin…Start in a kneeling position. Align your hips over your knees. Place your hands on your hips. Now gently and slowly lean backwards by pressing your thighs, knees, and feet to your mat. Lift your chest by squeezing your thighs together, which will create length in your lower back and hips. Place your hands on your back hips. Keep your inner elbows pressing toward one another and downward. This will encourage your chest to lift and open. Remain here and breath deeply. When you are ready slowly come forward by rounding your shoulders and sitting back on your legs. Breath deeply again to absorb all the healthy Camel goodness.

2.) If you are able to continue…slowly reach back by running your hand down your leg. If you feel any discomfort, stop immediately. But, if you are able, rest a hand on your heel as you extend your other arm up over your head. Breathe deeply here for a few counts then rest your other hand on your heel extending your other arm.

3.) As you go for the full Camel Pose…Gently release both hands to rest on your heels by drawing the inner elbows toward each other and rolling your shoulders back. Try to keep a steady breath as it will relax you and then you will be able to go deeper in the stretch. Invite your heart to rise upward. Press your entire body out in all directions. Breathe, melt, surrender. Open up into Camel Pose and let your body sing “Halleluyah!”

thanks for joining me

keep calm and yoga on

penny

LET GO IN TRIANGLE POSE

Posted on by pennyjoliver

The beautiful and elegant Triangle Pose, captivating us with it’s clean lines and raw simplicity. Yet moving into this posture we find that simple can be hard and clean can be messy. Mainly because the stress and tension of living in this fast paced modern day world, expresses itself through our rigid and tensed up bodies. Is it any wonder that more than  75% of all doctor office visits are stress related ailments and complaints and that chronic stress is linked to the six leading causes of death? Fortunately, yoga provides a moment for our body to speak, revealing tensions we are holding through our muscles. If our minds are willing we can then release those tensions and let it go. On good days we bring that mindset to our mats. Other days we forget. Sometimes all we do is struggle. But we know when yoga is working when some days we let things go in our daily lives!

Of course letting go and letting God take the reins of our lives is the ultimate stress reliever. It’s hard to give up control though. And scarey. Too many “what ifs” pop up in our heads. But the Creator of everything who calls Himself our Father must know what is best for us.

He tells us in Isaiah 26:3 that…  He will keep us in perfect peace when we remain focused on Him.

Do something good for you. Sit quietly and close your eyes. Know that you are here in this present moment with no worries. Just breathe. When you are ready do a Triangle Pose, directions below!

 

Directions

Extend your arms out to your sides. Stretch your legs out to the sides with each foot directly under each hand. Turn your right foot slightly in and move your left foot toes to face the right side.

Inhale deeply from the bottom of your stomach pulling your torso upward. Exhale deeply extending your torso out and over your forward left leg.

Place your left hand on your mat next to your foot on either side. You may also place it on your thigh, knee or ankle for a less challenging approach or on a chair.

Stretch your right arm up. Try to look up at your hand. You may feel your chest, shoulders and collar bone open up. Breath deeply for 10 seconds to 1 minute. Try to maintain this position thinking only of your inhales and exhales. You may then feel your body stretching deeper as tension and stress release.

Repeat on your right side.

You may also bend your forward knee slightly if it feels too tight. Or step your back leg in a little. Use a chair, table or a counter for added balance and support.

peace and love

penny

 

 

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

Posted on 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 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 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

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

 

 

 

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