TREE POSE MINI YOGA CHALLENGE (improve balance, focus & brain power)

Posted on September 19September 17 by pennyjoliver

Soon the trees will be arrayed in their gorgeous fall wardrobe! As diverse as their many colors, I love the way yoga poses heal and help us. Take the simple and basic Tree Pose. Studies have shown that the practice of Tree Pose improves balance and coordination, helping us to build a firm foundation so we won’t fall over so easily in life. Tree Pose also boosts brain power. The nerve endings in our feet communicate with our brains to create new neural pathways that establish stability on one leg – much like a tree, in fact!

Tree Pose

Spread your toes wide on your right leg.

Focus on an object directly in front of you for.

With both of your hips facing forward, place your left leg on the ankle of your right leg. If possible slide it to your inner thigh.

Keep your shoulders pressed down, with your palms pressed together in front of you. Lift them up over your head if your feeling balanced.

Breathe deeply in Tree Pose for 10 long inhales and exhales.

Repeat the process while balancing on your left leg.

It’s okay to sway, and even fall. Just get back up and try again. Your building strength, balance and coordination with every moment that your standing on one leg.

Thanks for practicing Tree Pose with me! May you find the beauty of the trees this fall to be spectacular! See you next month 🙂

A YOGA BEGINNER CHALLENGE TO STRETCH AND RELEASE ( De-stress, be blessed and develop peace while moving and breathing)

Posted on August 8September 29 by pennyjoliver

This 10-15 minute yoga challenge will stretch and relax your entire body. Gentle yoga postures allow us to focus on our breath, letting go of tension in our body and minds while easing our body into movement and deeper stretching. Dedicate this practice to yourself and your well being. Relax, let go and, go with the flow…

Clear your head; sit cross-legged with your palms facing up on your knees. Inhale deeply, focusing on God’s love and peace for you. Exhale deeply; release all your cares, worries, fears, and doubts by giving them all to God. Focus on His magnificent promise:

You will keep in perfect peace those whose minds are steadfast, because they trust in you.

Isaiah 26:3

Remember to go slow as you ease into each position. Keep your inhales and exhales strong; exhale a few moments longer than your inhale. It will kick start your parasympathetic nervous system, helping you to relax even more.

When you are ready, let’s begin!

1.) Cross Legged Breathing Warm-up

Sit cross legged or in a comfortable pose.
Close your eyes.
Inhale deeply and exhale deeply for 10 counts.

Tip: Focus on your exhales!

2.) Cross Legged Twist

Inhale deeply.
Exhale deeply as you gently twist, looking behind you.
Repeat with each side 3 times for a total of 6 twists.

Tip:

Your exhales will give you more room to twist.
It’s beneficial to keep both sitting bones on your mat.
Hold each knee for a deeper twist.

3.) Cross-Legged Side Stretch

Inhale deeply, extending your arms out to your sides.
Let your palms meet over your head while holding your breath.
Exhale deeply, leaning and stretching to your right side.
Inhale deeply, extending your right arm over your left side.
Repeat this on each side 3-5 times.

Tip:

Go slow and sit up tall.
Try to really extend your arms out and over to each side.
Keep your hips facing forward.
Keep both sitting bones on your mat.

4.) Child’s Pose

On your hands and knees, sit back on your heels.
Stretch both arms out in front of you.
Breathe deeply for 10 deep inhales and exhales.

Tip:

Go slow and be gentle as you sit back.
Place your head on a pillow if you must.
Place a small pillow or rolled up towel between your sitting bones and heels will make it easier!

5.) Cat Pose

Place your hands directly below your shoulders.
Place your knees directly below your hips.
Your legs and shoulders should rest at hip width.
Spread yourfingers wide.
Now begin by inhaling deeply while pulling your belly in. Round your shoulders and tuck your chin.

Tip:

Make the inhale long as you move into Cat Pose.
Keep holding your breath. When you cannot hold the pose any longer, release with a big exhale into the next pose.

6.) Cow Pose

Cow Pose begins as you release from Cat Pose (i.e., the opposite of Cat Pose!)
Exhale slowly, lifting your chin and arching your back.
Hold the exhale in this position.
Slowly inhale back into Cat Pose.
Then slowly exhale, releasing into Cow Pose again.
Repeat inhaling into Cat Pose and then releasing and exhaling into Cow Pose 10 times.

Tip:

Both poses are usually done together to wake up the spine!

7.) Lunge Pose

Step through your arms with your left foot from Cat/Cow Pose.
Lift your hips up.
Tuck your toes.
Keep hands directly below your shoulders.
Breathe deeply for 5-10 counts.
Repeat on the other leg for 5-10 counts.

Tip:

Lower your back knee to make it easier.

8.) Lunge Twist

Lift your left arm up from your left foot forward Lunge Pose.
Breathe deeply 3-5 times.
Repeat with your right leg forward.

Tip:

You may place the arm that should be raised on your forward leg’s thigh to reduce the difficulty.

9.) Child’s Pose

Return to Child’s Pose (#4).
Breathe deeply for 5-10 long deep breaths.

9.) Bridge Pose

Lay on your back.
Bring your feet up.
Place your feet directly below knees.
Your legs should be hip width apart.
Your arms can be by your sides or between your feet.
Inhale deeply, raising your hips up.
Exhale deeply as you lower your hips down.
Repeat 5-10 times.
Hold your hips up while keeping a steady breath for 10 counts.

Tip:

Do what you can; even lifting your hips a little bit is a good start.
You will get stronger every time you practice.
For best results, try to practice this class 2-3 times per week.

I hope you enjoyed this class and I thank you for sweating with me!

LUNGE POSE MINI CHALLENGE (quick stress reliever from sitting at a desk)

Posted on August 6September 17 by pennyjoliver

Hi Friends!

Today we will be practicing “Lunge Pose.”

Lunge Pose helps us counteract the effects of what I call “Modern Day Sitting Syndrome”!

The beauty of each yoga pose is that if you find that a pose is too challenging for you there is always an easier way to practice it. Lunge Pose is no exception. If you find it is too challenging for you, simply lower your back knee to the ground. For more support stretch your legs wider than hip distance. Try it out. Do what works for you.Yoga is about being good to yourself. This may be your first decision to be good to yourself. As you progress in your practice you may find that what you discover on your mat may spill over into your daily life. Making a decision that’s best for you while doing yoga is the first step in making your yoga practice your own.

Lunge Pose Tips:

1.) Stand hip width, bending both knees and stepping your right foot forward.

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

3.) Bending forward; use your hands for support.

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

5.) Inhale deeply all Try to let go of all thoughts, past and present Breathe deeply for 5-10 counts.

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

Sitting at a desk all day stresses our spine, hips, and back. Our chest caves in, our shoulders round forward and soon our breathing is affected too. Taking just five minutes for a few Lunge Poses with deep breathing energizes our bodies while also giving them a chance to rest and relax. Deep breathing activates our parasympathetic nervous system, which slows our heart rate and helps us relax, while lunges builds strong muscles in our legs, back, and spine.

As you work on your Lunge Pose, let it remind you to stop taking up time from your life by looking in the rear view mirror of your past life. Instead, live in the present moment, fully alive, fully aware and ready to move forward. As you go forward may you realize along the way how very much that God loves you!

May you love and be loved and may peace be with you!

see you next month!

WARRIOR II POSE MINI CHALLENGE (unleash your inner warrior while building outer strength)

Posted on July 27September 17 by pennyjoliver

Hold your head high and confidently, unleashing your inner warrior as you stand in Warrior II Pose!

1.) Spread your feet approximately three to four feet apart, keeping them on the same line.

2.) Press down in all four corners of your feet, pushing into the outer edge of your back foot for stability.

3.) Keep pressing your extended arms back for a deeper stretch while extending your arms out to the sides.

4.) Gaze over your your middle finger with both palms facing down.

5.) Stand strong and breathe deeply for 10 deep breaths as you celebrate the power of the warrior!

6.) Step your back leg in for more support.

Step into Warrior II Pose. Build inner and outer strength while developing balance and stability. Cultivate grace and ease while building stamina and concentration. Stretch and strengthen your hips, legs, arms, chest, back, and feet while energizing your tired limbs. Stimulate your abdominal organs too all while improving your circulation and respiration.

Remember that God says you are MORE than a conqueror. ( Romans 8:37) Go forth and be all that He created you to be…strong, mighty, and victorious! For the Lord is with you like a “Mighty Warrior.” (Jeremiah 20:11.)

keep calm and conqueror on!

thanks for joining me and may love guide you where you may go…

CHAIR YOGA FOR BACK HEALTH YOGA CHALLENGE

Posted on July 23September 29 by pennyjoliver

Yoga is for everyone!

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

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

Set our minds on things above.

Colossians 3:2

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

Philippians 4:8

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

Isaiah 26:3

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

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

1.) Arm Extension Breathing Warm-Up

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

2.) Seated Pigeon Pose

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

3.) Cat Pose/Cow Pose on Chair

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

4.) Down Dog with Chair #1

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

5.) Down Dog with Chair #2

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

6.) Down Dog with Chair #3

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

7.) Legs Up a Chair Pose

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

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

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

Because YOU matter!

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

DOWN DOG MINI CHALLENGE

Posted on July 17September 17 by pennyjoliver

Down Dog, the ultimate total body strengthening and energizing stretch!

1.) Begin on your hands and knees, with your hands below your shoulders and feet below your hips.

2.) Gently push your hips up while pressing your palms into your mat. Look at your knees to protect your neck and shoulders. If this is too challenging, come down to your hands and knees to rest. Try again in a few moments!

3.) It is perfectly fine if your heels keep trying to come up off your mat. Simply roll a towel and place it under each heel for support.

3.) Play around in this position by bending each knee or lengthening your neck more, pressing into your shoulders, or pressing each heel down until it feels like a good stretch.

4.) Breathe deeply for 5-10 counts and try a few more times!

With your heart below your head, Down Dog flips the gravitational norm, encouraging the circulatory system to pump fresh blood through your body. Dr. Rachna Shal, MD, an allergist says that any inversions like Down Dog can help open up sinuses and allow the flow of mucus. Breathing deeply in this posture improves stuffiness and asthma symptoms. Some specialists agree that Down Dog is vital for preventing or helping to mange osteoporosis. Specifically, it aids bones through loading the shoulders, engaging the rotator cuff, and getting the arms over head while bearing weight. Rebecca Tung, MD dermatologist states the added blood to your face and brain can add a boost of youthful glow and a calmer expression if done on a regular basis. The ankle and calf stretch in Down Dog strengthens and stabilizes lots of small muscles, tendons, and ligaments in your feet, while your entire body is infused with all the healthy yoga goodness you could ever need all from one little Down Dog Pose!

KEEP STRETCHED AND FLEXED YOGA CHALLENGE (quick&effective 4 vacation)

Posted on June 8April 26 by pennyjoliver

It’s vacation time: a delightful stretch out of our comfort zones into warm and sunny new adventures. Why not sneak in a couple stretches to keep yourself loose? Maintain that flexibility you worked so hard all year to achieve. No worries. I created the perfect yoga sequence to keep you stretched and flexed!

And the theme for this yoga class is: the shortest amount of time and the most effective yoga postures! Add some cool shades, pink lipstick and painted toe-nails and we are good to go!

As always sit quietly and breathe deeply before you begin. Stay here for a few moments. If you wish to take part in the meditation, move onto the next paragraph. If not, simply proceed to the first yoga posture, Butterfly Stretch!

To begin your meditation, close your eyes and extend your mind beyond yourself and your cares and worries. Stretch your mind to think higher thoughts, thoughts about God. Focus on the incredible love that He has for you. As you move into and out of these stretches, allow your thoughts be transformed. Don’t allow anything to prevent you from enjoying His mighty love for you. Remember, You are worth it. You are loved!

My love stretches to the heavens, and my faithfulness extends to the clouds.

Psalm 36:5

1.) The Butterfly Stretch:

This stretch increases our hip and leg flexibility. This is the first step in preparing our body for the next position. With deep, conscious breathing, stress is more readily released. Remember that even the smallest of stretches benefits your body in so many ways, so stretch on!

Sit with equal weight on both of your sitting bones.
Bring your feet together (bring your feet closer to your body for a deeper stretch and forward for a less intense stretch).
With a big inhale, pull your stomach in, lift your chest, press your shoulders down, lengthen your neck, lift your chin, and stretch your head back.
With a big exhale, fold forward out and over your legs. Lean on your arms or hands, and pull your head to your heels if possible.
Repeat the stretch 5 times. On the 5th time, stay in the stretch with a normal breath for 20 seconds.

2.) Straddle Stretch:

Here, we take it a little deeper. Lowering your head to each knee stretches your thighs and hamstrings. Lowering your ear to each knee engages and opens up your sides.

Extend your legs out to your sides with your toes pointing up. Your sitting bones should be fully on your mat with equal weight on each. Try to maintain this throughout the exercise.
Pull up on your torso with a big inhale in the middle.
Exhale slowly while stretching over each leg 5 times (lower your head to your knee).
Repeat the stretch, but lower your ear to your knee instead; repeat this with 5 deep breaths on each leg.
Try to grasp your toes and look up.
Use your foot to gently pull your torso down for a deeper stretch.

3.) Wide Legged Straddle Stretch and Wrap:

Lately, I have become a huge fan of yoga wraps and binds. Afterward, I always feel much lighter, brighter, and calmer. Remember that even a little stretch, or a little bind, is a start. Your body will always benefit from even the smallest attempt!

Sit up straight on your sitting bones
Gently pull your right leg into your body as far as you can.
Dig you heel in to maintain the stretch. Breathe deeply and press your palms together for 10 deep breaths.
If you can, lean forward, stretching your arm out in front of you.
Now wrap that arm around your bent knee. Move your other arm behind your back.
Meet your palms together and stretch.
Sit up tall and hold this position for 10 deep breaths, then switch sides.
You may find it a bit easier by exhaling all your breath out as your wrap.

4.) Lying Leg Stretch:

This stretch really does the trick, but we have to be willing to pull our leg down and body up to accentuate the stretch. Try using workout cables or a towel to pull your leg closer to your head. I try to find a piece of furniture (like the bottom of my bed) to stabilize my foot so I can stretch farther.

Lie back, raise your leg, and gently pull it toward you.
Keep both legs straight. Your bottom leg may remain on the floor.
Pull your leg to your head, breathe deeply, and hold for 5 counts.
Switch legs and repeat the stretch.
Alternate each leg for a total of 10-20 more stretches.
Or you can simply hold the stretch and breathe deeply. Or do both!

5.) Half Split:

This is a terrific stretch all around, especially to maintain mobility and inner strength. This stretch is the predecessor for a full split.

Kneel and extend your right leg forward.
Lower your torso and lower your head to your knee.
Keep your arms out to your sides for support.
Breathe deeply.

6.) Low Lunge:

Try to stretch in this pose by extending your back knee farther out. Don’t let your front knee extend beyond your toes though.

From Half Split position, simply bend your forward leg.
Move your torso forward.
When you have gone as far as you can, breathe deeply.
If you are able to move from this position, go back to Half Split position a few times.
You may find that you will be able to stretch farther each time!

7.) Full Split:

For me, I will attempt a Full Split even if I only fit in one of these stretches before it! It may not be the best way to attempt a full split, but when I’m short for time it works for me!

Positions 5,6, and 7 are meant to flow together with the same foot forward. Simply pick a leg as your forward leg and stick with it for all three positions before you switch legs. The picture has 2 different legs forward; that is why I am mentioning this.

From Half Split position slide each leg out and away from your body.
Your hips should be squared forward.
Your back knee should be tucked.
Try not to sit on your forward leg; maintain the hip position.
Stretch over your forward leg, as far as your arms can stretch.
Breathe deeply up for 10 breaths.
You may also try going in and coming out of this position a few times, if you want!

8.) Forward Fold:

Stretch out your back and those tight hamstrings!

Sit with equal weight upon both your sitting bones.
Inhale deeply, lifting your arms up.
Exhale deeply as you fold over your legs.
Grasp your toes if you can, gently pulling your head to your legs. All stretching benefits your body, even a little!
Repeat inhaling up and exhaling over your legs 10 times.

9.) Forward Bend- Leg Bind:

This twist develops shoulder flexibility, tones your abdominal organs, and stimulates intestinal function. Your breath may shorten and feel more labored as you twist or bind. Simply try to maintain a steady breath.

Sit with both your sitting bones equally on your mat.
Bend your left knee and pull it towards you.
Lean slightly forward.
On the inhale, circle your left arm out in front of you while placing your right arm behind.
On the exhale, try to meet your palms together behind you.
Breathe steadily for 20 seconds to a minute – wherever the bind takes you!

10.) Table Top or Reverse Plank Pose:

These stretches act as counter poses after some intense forward bending.

Sit with your knees bent.
Place each palm behind each hip with fingers pointing toward your feet.
Slowly press through your heels and your palms and stretch up by lifting your hips and chest.
Also let your head fall back and lift your chin.
Your palms should be directly below your shoulders and heels slightly back from your knees.
Simply keep your legs straight as you lift your hips and chest up for more of a challenge.
Hold each pose 10-30 seconds or longer if you choose.
Don’t forget to maintain a normal breath.

I hope you enjoyed this quick stretch that I created, especially for you! Thanks for stretching and flexing with me. I hope you will come back and try a few more classes. We are a Christian yoga ministry after all, so we do not charge for our services. We are blessed to serve you and we are so happy that you stopped bye! Love and light and may peace always be with you!!

xxoo

Penny

BASICS YOGA CHALLENGE FOR BEGINNER’S (gentle yoga to ease into moving with deep breathing)

Posted on May 30September 29 by pennyjoliver

With over 36 million people in the USA practicing yoga, why not start a yoga practice today in the comfort of your own home? Halleluyah Yoga is here to help you get started!

Join me as we practice some deep, conscious breathing and explore a few very basic Asanas. Asanas are the physical postures that make up yoga. They build our bodies, focus our minds, and challenge us both mentally and physically. They offer us practice at mastering our reactions under stressful conditions. What we learn about ourselves can then be taken off our mats and into our lives.

To wake up our bodies and refresh our minds, I have included some deep breathing in these Asanas. Awareness of your breath will draw your mind to this present moment. A few moments before you begin, clear your mind through deep breathing so that you may enjoy all the wonderful gifts that yoga has to offer!

Grab a mat, towel, and some water; step onto your mat!

1.) Sitting Cross Legged

Sit in a simple cross-legged position.
Become aware of your sitting bones in contact with your mat.
Try to adjust your weight on both of your sitting bones equally.
If you have trouble sitting comfortably, move your feet forward and slide your heels apart until you are more comfortable.
Try to lengthen your spine by pulling your stomach in.
Press your shoulders down while lifting your chin. Feel anchored, grounded and centered in this position.
Place your hands on your knees.
Now you are ready to just breathe.

A deep breathing tip: Picture yourself taking the biggest, deepest, slowest, and longest inhale imaginable! Start at the bottom of your stomach, and picture your inhale riding up your stomach, through your lungs, chest, neck, mouth, nose, and head. Feel your entire torso lift with this breath as it expands to make room for more breath. At the top of this breath, when there is no more room for any more oxygen, hold it all in for a second or two. Then, slowly let the oxygen release from your head down to your nose, mouth, neck, chest, lungs, and stomach. Give a gentle push out with your stomach at the end of the exhale. Relax for a few seconds and repeat the process again. Then do it a few more times!

2.) Cross-legged Twist

Sit up tall.
Inhale with a big inhale.
As you exhale, begin a slow, gentle twist from your hips to your right side.
The end of your exhale should end your twist.
You may deepen the twist by placing your left hand on your knee.
Relax your breath and come back to the center.
Repeat the entire process of breathing and twisting to the left side of the room.
Repeat a twist to both sides a few more times!
Remember that your exhales will provide more space for you to twist.

3.) Seated Baby Cobra Stretch

This exercise is a terrific warm-up for your spine, a shoulder stretch, and a chest opener.
Doing this exercise with deep inhales and exhales releases stress, and improves lung capacity and circulation.
Seated in your cross-legged position, please place each hand upon each shoulder.
Inhale as you lift your chin and stretch back.
Exhale, tucking your chin, rounding your back, and rolling your shoulders forward.
Repeat the process 5-10 times.

4.) Cross-Legged Side Stretch

Your sides need a little love too, so let’s stretch them!
Seated in your cross-legged position, please inhale deeply and slowly, extending and lifting your arms overhead.
Press your palms together for a second or two.
Slowly exhale, lowering your right arm to your mat while reaching over with your left arm.
Look forward and try to match your ear to your right shoulder and your left bicep to your ear.
Meet your palms together overhead, and then repeat the stretch on your left side.
Repeat the process on both sides 3-5 more times.

5.) Child’s Pose

Child’s pose is an essential pose in many yoga classes because it’s a retreat back to a safe resting place after practicing more difficult poses. Beginners, as well as advanced students, all benefit from striking this sanctuary of a pose!
Sitting on your heels with your knees together, fold forward over your thighs.
Rest your forehead to the floor. Extend your arms overhead.
Close your eyes and let go of any tension.
Enjoy the reassuring massage of your stomach pressing down into your thighs with each inhalation.
For high blood pressure, or if your sitting bones stay up too high in the air, rest your forehead on a pillow or towel. Even making fists with your hands and resting your head there will do!

6.) Cat/Cow Pose

These two poses will bring awareness and flexibility to the entire length of your spine. They provide a great way to activate your entire body and get your blood pumping!
Before we begin, on all fours check to ensure your hands are spread open wide and directly below your shoulders.
Your knees should be directly below your hips.
Inhale, pressing your palms into your mat, raising your chin, and lengthening your neck. This will provide an arch to your back, making your tailbone lift and stretch. Hold for a moment.
Slowly exhale, rounding your back by tucking your chin and your pelvis. Keep moving your chin toward your breastbone.
Repeat 10 more times, inhaling and arching your head up. Exhale and tuck inward.
Accentuate the stretch so it gets deeper each time.

7.) Seated Forward Fold

Stretch out your spine, your hamstrings, and your back in this pose and give your brain a boost by folding forward!
Sit with your legs forward.
Keep your knees and toes pointing to the sky.
Lengthen from your tailbone to the top of your head.
Keep equal weight on each sitting bone.
Inhale, extending your arms out to your sides and pressing your palms together overhead.
Exhale, folding forward over your legs. At first, you may not bend forward very far, but with time your flexibility will improve!
Repeat this stretch, inhaling up and exhaling as you bend forward up to 10 times.
After you have completed it, remain bending forward and breathing normally. After just a few moments, you may witness yourself bending deeper forward.

I hope you enjoyed this beginner class and may you have an awesome day or night, filled with love and peace. And may peace be with you wherever you may go! (John 20:19)

YOGA CHALLENGE FOR BEING PRESENT (balance and stability postures for focus)

Posted on May 21January 25 by pennyjoliver

Join me and let’s take a stand to improve our balance, stability and strength. The price of balance is constant attention or in the language of yoga. “being present.” When we focus on the task at hand, our extraneous thoughts will dissolve. Such focus instills a deep sense of calm as we exist in the here and now. Meanwhile, our entire body will be working to hold us up from the bottom of our feet to deep inside our brains. Don’t worry if you wobble or fall over, everyone does. The key is total focus, continuous breathing, a positive outlook and a,” I can do this mindset! If you practice this sequence weekly and regularly, soon balancing on one foot, will be as steady as a flamingo!

Here are a few tips to help you get started:

You may find that keeping your eyes fixed upon an object in front of you will help you stay focused.
You can use a wall or a chair for support.
You can bend both knees before lifting one leg
Keeping your knee bent will also make it easier.
You can put extra weight on the outer edge of your standing foot.
You can spread your toes and the ball of your standing foot to enhance equilibrium.
You can use your arms to balance and help stabilize your body like a tight rope walker.
To increase your strength in each pose, try holding each pose for long periods of time and repeat a few times.
Taking what you learn in a yoga class off the mat and into your life is what yoga is all about. Add words of wisdom from our Creator and we have a recipe for lasting peace. For God says, don’t dwell on the past. (Isaiah, 43:18-19.) Don’t worry about the future.( Matthew 6:34.) To find soul strength and stability just believe, “The steadfast love of the Lord never ceases.” Lamentations 3:22.

1.) Star Stretch

Extend your legs to your sides to a place that is comfortable for you.
With a big inhale, extend your arms out to the sides, letting them meet overhead.
Go slow as you breathe deeply 3-5 more times, inhaling as you extend up and exhaling as you lower your arms.
On your last exhale, when your arms are extended but at your sides, gently twist and fold over your right leg. Breathe deeply for 3 counts, then come up.
Repeat the exercise, twisting over your left leg for 3 deep breaths.
Twist over each leg a total of 3-5 times each breath.

2.) Triangle Stretch

Pivot your right toes to face your right side.
Slightly turn your back toes in.
Keep your heels on the same line if possible.
Your legs should be straight, but you may bend them for more support.
The distance between your legs should about two and a half feet.
If you feel wobbly, find the position where you feel more balanced. The perfect place for you IS the perfect place to start the Triangle Stretch.
Stretch over your forward right leg with 5 deep breaths.
Use a table, chair, or wall for support if necessary.

3.) Warrior III

Stay in Triangle Stretch if you are just starting yoga.
If you can, lift your back leg off the floor. Even one inch is a great starting place!
Make sure that both your hips are squared forward.
Press your palms together. Hold and breathe 5 deep breaths.
Use a chair, table or a wall for support if necessary.

4.) Warrior II Variation

Lower your back leg while bending your forward knee.
Don’t allow your knee to extend beyond your toes.
The toes of your back leg should turn in slightly.
Try to get both your hip bones to look forward.
Extend your arms out to your sides.
Breathe deeply for 10 counts.
Lift your forward heel and give your foot a workout!
Step your back leg if you need more support.

5.) Strong Peaceful Warrior

Remain in Warrior II Pose.
Make tight fists.
Bring your left elbow back as far as you can.
Extend your right arm up and back. Follow it with your eyes.
Gazing upward, hold this position for 5-10 deep breaths.

6.) Warrior I Knee Dips

Put your right leg forward; put your back heel up off the ground.
Both sets of your toes should face to your right side.
Clasp your fingers together, with index fingers pointing upward.
Inhale deeply, then exhale slowly, lowering or dipping your back leg to your mat.
Inhale as you come up; exhale as you lower for a total of 10 dips.
Step in for more support and do a quick dip if you can’t do the full dip.
Step your back leg out, arch your back, and go real slow with many repetitions for more of a challenge.

7.) Up Dog/Down Dog

For Down Dog, start on all fours. Put your hands below your shoulders, with your knees directly below your hips.
Slowly press into your hands while lifting your sitting bones up.
Keep your gaze on your knees.
You may come down and breathe deeply on all fours if the above is too difficult.
Walk your legs back, allowing your heels to touch your mat. Bend each leg and breath here for a few counts.
For Upward Dog, slowly lower your sitting bones while lifting your chin up.
Try not to let your shoulders and neck sag into one another. Lift your chin and push your shoulders down. Press through the palms of your hands. Keep your arms directly below your hands.
Move into Up Dog again. Repeat both exercises 3-5 times.

8.) Down Dog Side to Side

From Down Dog, squeeze your sitting bones.
Twist from side to side, with legs clasped together, for 10 counts.

9.) Elbow Leg Lifts

Start on all fours. with your hands directly below your shoulders and your knees directly below your hips.
Lower to your elbows if you can!
Lift and lower your left leg 10-20 times.
Repeat with your right leg.
Even a lift of 1 inch is a fantastic place to start!

10.) Three Legged Dog Into Half Moon Pose

Straighten your right leg.
Extend your left leg up behind you.
Use a chair, table or wall for support.
Walk your right hand about one foot beyond your toes.
If you can, open your left hand and lift it up.
Your arms should extend directly out from your shoulders.
Breathe deeply for 10 counts.

11.) Half Moon Stretch

From your Half Moon Pose, grab your foot (if you can; this is difficult).
Stretch and breathe here for 10 counts.
You may always use support if needed.
Raise your leg just a bit each time when you first start doing this. Over time, you will notice yourself getting stronger and more flexible over time.

12.) Extended Side Angle

Lower your back leg while bending your forward leg.
Extend over your forward knee.
Breathe deeply for 10 deep breaths.
Step your back leg in for more support.

13.) Forward Bending Stretch

Shake out your legs
With feet hip distance apart stretch arms up over your head with a deep slow breath.
Lace your fingers together.
Exhale, slowly lowering your arms out in front of you.
Breathe in again and stretch up and lower again for 5-10 deep breaths.

14.) Tree Pose

Spread your toes wide while placing your right foot on your mat.
Place your left foot on your ankle.
Raise your arms and press your palms together. If this is too difficult, place your hands on your hips instead.
If you can, raise your left foot up your leg. Resting it on your inner thigh as high as you can.
Breathe deeply for 5-10 counts.

15.) Hand to Toe Forward Stretch

With your left hand, hold your left foot.
Stretch your leg out in front of you.
Place your right hand on your hip.
Breathe deeply for 5-10 counts.
Place your hands on your hips and lift your leg forward and breathe.
Keep your knees bent, or use a wall for support.

16.) Hand to Toe Side Stretch

Slowly move your leg from the previous position, and out to the side.
Place your right hand on your hip.
Breathe deeply for 5-10 counts.
Use a wall for support – this is supremely difficult, so don’t expect to get it on a first try. Practice!

17.) Repeat all 16 exercise on your other side.

Your left leg will be forward this time and you will balance on your left leg.
You may find each leg will be different, but that’s natural.

Thanks for taking a stand with me. Go forth in strength, balance, and stability!

May peace always be with you!

YOGA CHALLENGE FOR GOING FORWARD

Posted on May 2September 29 by pennyjoliver

The theme of this yoga challenge is, moving forward!

Give yourself permission to let go of whatever does not serve you. Dedicate this precious time to free yourself from whatever is weighing you down and holding you back. Remember that God made you. He knows all about you, even the secret things you try to hide from everyone else. Every tear you have cried is placed in a bottle by Him. He thinks about you more than every grain of sand in all the world. He loves you more than anything or anybody in the entire world. In His greatest act of love for you, He left His throne in Heaven, became a human being, and sacrificed His life for your sins, so you could be forgiven and live with Him throughout all eternity. We cannot even imagine how much God loves and cares for us. But He does not ask us to. He simply says to come to Him, so he can help us. He came because He loves you!

Allow true love to envelope you in each of these yoga poses. This mini-yoga class was created with forward moving yoga poses to remind you of that love. It is a symbol of our willingness to let go of the past and move forward into the wonderful futures that God has in store for each one of us!

Get stronger physically and keep moving forward in your life with reflection upon His amazing words to you…

The righteous keep moving forward…

Job 17:9

You are a new creation…

2 Corinthians 5:17

Let go of what’s behind you so you can grab hold of what’s before you…

Philippians 3:14

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

1.) Forward Bend Variation

Take a huge breath with your hands at your hips or fingers interlocked behind your back. Let your chest lift and expand, awakening each cell with fresh oxygen. Add intensity by lifting your arms up behind you.
When you feel the need to exhale, simply release your breath while bending forward, leading with your chin. Let your arms stretch as far over as you can.
Repeat the stretch up, with a big inhale, and a forward bending stretch, forward and down, 5-10 more times.

2.) Forward Bend Twist

You should be loose from your Forward Bend, so on your last one stay bent over.
Release your left hand to the floor while twisting up with your right arm.
Bend your right leg.
Repeat bending your left leg with your left arm lifted.

3.) Warrior I Variation

Step forward with your right leg into Warrior I Pose.
Your Hips should be facing forward, over your front leg.
Try to pull up and out of your waist by pulling your belly in .
Breathe deeply, sweeping your arms up to Heaven. Or, press your palms together while gazing up toward Heaven.
Repeat the breathing in this position up to 10 times.
Step in a little closer for better balance and step your right leg out farther for more intensity.
Lift your heel if you can and really build your leg muscles!

4.) Lunge Twist

Lower your torso over your forward leg.
Place a hand on your mat on each side of your leg.
Hold for a few deep breaths.
When ready, place your left elbow over your right leg (knee, but preferably your thigh).
Press your palms together.
A deep inhale will allow you to stretch deeper over your leg.
Breathe deeply for 5 counts.