stretch

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

Posted on by pennyjoliver

In my opinion, a Squat Pose is a very humble and vulnerable position to practice in the world of yoga poses.  Although it’s not pretty and it exposes places we like to keep covered, it’s jam-packed with benefits too good to miss. For starters, it aids the digestion process encouraging blood flow to our kidney and intestines. It uses gravity to stretch and strengthen our feet, ankles, legs, groin, back and inner thighs. It also has the potential to bring our pelvic floor into alignment while possibly releasing a tight lower back. But don’t forget the deep breaths to enhance all the benefits our cute little “Squat Pose” can bring. Have gas, bloating or need some help in moving things along? Take a squat for relief!

What Squat Pose reveals to me as I step off the mat? It reminds me that there is strength in being humble and power in being vulnerable. ( Isaiah 40:29)

keep calm and squat on my friends

xxoo

Penny

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!

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

 

 

 

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

FALL INTO LOW LUNGE POSE MINI YOGA CHALLENGE

Posted on by pennyjoliver

Happy fall everyBODY!

My Burning Bush is gorgeous this year and just begged me to pose in front of it. Soon, my pumpkins rolled into the picture, and with the sun beaming down upon us the beautiful peach-salmon colored yoga outfit I was wearing was left without color. Oh well! At least the Burning Bush was burning – and my thighs too! Low Lunge Pose is one of my favorite yoga poses. It really stretches our entire body and we will certainly feel an energy buzz. As an added bonus, if we keep looking up, we will tone our neck!

 

Arching our back in Low Lunge Pose will certainly fire up our core, stretch and strengthen our legs, get our hearts pumping, our circulation flowing, our lungs working, and stimulate the thyroid gland located in our neck for a metabolism boost. Add deep inhales with exhales that are a few counts longer, and we can also encourage our parasympathetic nervous system to kick in leaving us feeling great!

As we look up, we can also thank God for this beautiful time of year!

“This is the day that the Lord has made, let us rejoice and be glad in it.” Psalm 118:24

 

til next time…

…love and blessings for a beautiful day!

xxoo

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 FOR BUILDING STRONGER KNEES AND A CALMER YOU!

Posted on by pennyjoliver

If you need to strengthen your knees, or your up to your knees in the cares and worries of this life, then this yoga challenge was made for you!

Calming both the nervous system and the overworked mind is a timed breath. When your exhale is even a few counts longer than your inhale, the vagus nerve (running from your neck down through your diaphragm ) sends a signal to your brain to turn up your parasympathetic nervous system.When your parasympathetic nervous system is dominant your breathing slows, heart rate drops, and blood pressure lowers as your blood vessels relax and your body is put into a state of calm and healing. The first exercise below will help you.

Many studies have also shown that meditation helps relieve our subjective levels of anxiety, depression and improves our attention, concentration and overall psychological well being. It is also beneficial for our brains too.

There are many Bible verses that call us to meditate upon God’s word. God promises to help us when we ask, think, and reflect upon what he says. Joshua 1:8-9 and  Psalm 1:2 are just a few for further reading on the benefits of meditating on God’s word.

It is not required of you but if you like, for the purposes of this yoga sequence, we will meditate upon God helping us in these chosen Bible verses.

The Psalmist was heavy in the deep waters of affliction, Psalm 16:18.

He reached down from Heaven and rescued me; He drew me out of deep waters.

And, further, Isaiah 41:13.

For I am the Lord, your God who takes hold of your right hand and says to you Do not fear, I will help you. 

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

  • Sit on your heels or find a comfortable position.
  • A rolled up towel or a yoga block may help you to sit on your heels.
  • Close your eyes and inhale slowly for 5 long counts. Exhale slowly for 8 long counts. Repeat for 5 minutes.
  • Continue to extend your exhales longer than your inhales for the next 8 yoga positions.

1.) Seated Knee Stretch

  • Extend your arms out to the sides.
  • With a deep inhale, slowly raise your arms into a prayer position above your head.
  • Exhale deeply, lowering your right arm and stretching to the right side.
  • Repeat for 10 counts, inhaling in prayer position overhead and exhaling to each side.

2.) Child’s Pose Stretch

  • Walk your hands forward into Child’s Pose for 10 deep breaths.
  • You can always roll up a towel if sitting on your heels gives you trouble!

3.) Knee Stretch

  • Lay the top of your feet to the floor (or a rolled up towel), approximately hip width apart.
  • Lift your torso.
  • Press your hips forward and try clasping your hands behind your back. Place your hands on your hips if this is too challenging.
  • Lift your arms behind you while lifting your chin. Be gentle and take it slow. This will automatically make you arch your back.
  • Slowly round your back, tuck your chin and lower your torso into a Child’s Pose.
  • Keep your arms clasped behind you for a deeper stretch.
  • Repeat 5-10 times.

4.) Bended Knee Twist

  • On both knees, step your right foot forward.
  • Your forward foot toes are directly below your knee.
  • Your back knee is directly below your hip.
  • Press your hands into a prayer position.
  • Take a big inhale. Exhale slowly, twisting over your forward right leg.
  • Exhaling while twisting allows more space for you to twist.
  • Breath deeply for 3-5 counts and repeat the twist a few more times.
  • Repeat with your left leg forward.

5.) Squat Pose

  • Be gentle and take it slow. You may use a rolled up towel or yoga block under your heels. With feet hip width and toes slightly pointed outward, lower your torso.
  • Press your palms together in a prayer position with your elbows on the insides of both thighs.
  • Breathe deeply for 5-10 longs deep breaths.
  • Squat Pose is a wonderful hip opener and bowel mover; it aids with digestion too!

6.) Butterfly Pose

  • Sit on your mat with the bottom of your feet pressed together, especially your heels.
  • For a deeper stretch, pull your feet close to your body. For a lighter stretch, move them forward.
  • Inhale, lifting your chin while pulling your stomach in. Your chest should lift, which will engage your shoulders to arch your back.
  • Exhale deeply, rounding your shoulders and tucking your chin while leaning forward.
  • Repeat 5-10 times with inhales stretching back and exhales rounding forward.
  • Butterfly Stretch loosens your hips and sets you up for the next position.

7.) Extended Legs Side Stretch

  • Extend both legs to your sides.
  • Stretch them wider for a deeper stretch, and less for a beginner stretch.
  • Inhale slowly, extending both arms out to your sides, and up over your head in a prayer position.
  • Exhale slowly, stretching over to your right side.
  • Tuck your elbow inside your inner thigh for a deeper stretch.
  • Place your hand on your toes for a deeper stretch
  • You will be stretching and strengthening your entire leg, hips, and sides in this stretch.

8.) Cow Pose

  • Sit up tall; pull your stomach in.
  • Bend your left leg and place your right foot over your left leg.
  • Allow your bent knees to meet in the center of your torso.
  • You may, very gently, pull each of your feet back. This will align your knees to be on top of one another.
  • Push your feet forward if this is too difficult.
  • Press your palms together and breathe deeply for 5-10 counts.
  • Repeat on the other leg,while breathing for 5-10 counts.
  • Be very gentle while getting into this position. Although this pose looks easy, it can also stretch your knees too far as I found out first hand. I have been suffering with an over stretched back of the knee for 10 weeks off and on!

I hope you enjoyed this yoga sequence and it helped you to lighten the load you have been carrying. If you have any question or comments please message me. I would be delighted to help you!

God Bless!

xxoo

WARRIOR II INTO EXTENDED SIDE ANGLE POSE MINI CHALLENGE (the transition to be present)

Posted on by pennyjoliver

Hi Friends!

Try the following yoga poses staying in each pose for 5-10 deep inhales and exhales with your left leg forward. Then repeat each pose with your right leg forward. Then try repeating both poses with each leg forward a few more times.

Warrior II Pose and Extended Side angle Pose are pretty common  yoga poses that you will probably see in every different school of yoga. You may find your yoga teacher using them together or as a transition into more difficult poses. Each pose develops core power and leg strength, while toning your arms, shoulders and back.

Holding these poses with steady deep breathing will bring you to the present moment. This will encourage your nervous system to relax into a state of deep rest. This has the power to alter your physical and emotional reaction to stress in a positive way. Practicing yoga poses with deep breathing regularly can improve your overall health.


Our physical bodies may benefit from deep breathing while practicing yoga but our minds may be so stuck on our worries that it can be extremely difficult to pay attention to the present moment. However, Jesus says “Don’t worry about your life, what you will eat or wear, “(Matthew 6:24, 27)

Then He continues, “Look at the birds, consider the lilies, if God so clothed the grass of the field, will he not much clothe you?…Therefore do not worry.”(Matthew 6:25-30) By being mindful of the fact that since the beginning, the creatures of the earth have been continually provided for, we can recognize that we are continually being provided for. This offers us a choice. Will we continue to react to negative thoughts of our cares and worries and let these thoughts run our lives? Or will we take a deep breath, pause for a moment and realize we now have a choice of how we will respond? It’s easier said than done right, but we can try. I’m in. How about you?

…may your day be blessed with no stress!

xxoo