stretch

YOGA FOR STRETCHING AND DE-STRESSING CHALLENGE ( Quick yoga class to stretch and let go of tension)

Posted on by pennyjoliver

Build core strength and shine from the inside out with these six quick stretches. Take each exercise slow while breathing deeply. You will invigorate each cell with fresh oxygen while improving circulation, respiration, strength, and flexibility. Lengthen your spine, tone your legs and open up your hips; unwind the knots from sitting at a desk all day!

Liken your body to a star. Stretch and lengthen the body in all directions from the strength of your core and illuminate everything around you. For God said,

“Let light shine out of darkness,” made His light shine in our hearts to give us the light of the knowledge of God’s glory displayed in the face of Christ.

2 Corinthians 4:6

He counts the stars and calls them all by name.

Psalm 147:4

Billions of shattered diamonds radiate in the blackest of nights. God has perfect, distinct, and exact knowledge of each one, and calls them each by name. The Almighty has created, counts and hangs each one in the exact spot that He chooses. Some Bible scholars liken God’s children to these stars. He has perfect, distinct, and exact knowledge of each one, and calls each of us by name. Every one of us are placed by God in exactly the place He chooses. We shine in the darkness all around us because He gives us, His children, His divine light.

Before you begin, cast all your worries and cares upon Him. That way you can illuminate in your Star Pose stretches! When you are ready, grab a mat, towel, and let’s get started!

1.) Star Pose Stretch

  • Spread your legs out to your sides.
  • Tuck your sitting bones while pulling your belly in.
  • Lift your torso up out of your waist.
  • With a big inhale, lift your chest and gaze upward.
  • Let your palms meet while reaching upward, with your biceps at your ears and your shoulders down.
  • Exhale, release the stretch, and lower your arms.
  • Repeat the stretch up with a big inhale, and release the stretch down with a big exhale for 10 counts.
  • Bring your legs in for more support while you stretch!

2.) Star Pose Forward Fold

  • Lower your torso, folding over your legs.
  • Stretch your arms to your feet and hold your big toe.
  • You may place your head on your mat. Use a pillow, block, or chair for support.
  • Breathe deeply for 5-10 slow breaths.
  • Again, place your hands on your hips for more support!

3.) Star Pose Twist

  • Place both of your hands forward on your mat.
  • With straight arms, reach your right arm up with your left arm on the mat and palms spread wide.
  • Twist up from your waist.
  • Repeat the twist with your right arm on your mat.
  • Inhale deeply as you raise each arm, and exhale deeply as you lower each arm.
  • Alternate for 10-20 deep breaths.
  • Use a block, chair, pillow or stack some books for an easier version. Don’t forget your deep breathing!

4.) Star Pose Leg Stretch

  • With both your hands forward on your mat, walk them over to your right foot.
  • Inhale in the middle, and exhale as you stretch over your leg.
  • Repeat each side for 10 stretches on each side.
  • You can continue to use a block, chair or stack of books for each stretch.

5.) Wide Legged Star Pose Stretch

  • If possible, lower to your elbows
  • Keep your legs straight and stretch for 10 deep breaths!
  • You may use a block, chair and books for help as you stretch!

6.) Extended Leg Squat

  • Bend your right leg.
  • Stretch your left leg out to the side.
  • Breathe deeply for 10 breaths.
  • Place your hands in prayer pose if possible, or keep them in front of you on your mat for support.
  • If you can, wrap your right arm around your right leg while slipping your left arm in the back up to meet it.
  • Exhale; it will create more space for you to wrap.
  • Breathe deeply for 10 counts.
  • Repeat the Extended Side Squat using your left leg for support.

yoga on and shine!

CROW POSE MINI CHALLENGE

Posted on by pennyjoliver

In stormy weather, all birds find shelter, but the eagle is the one bird that avoids it all by flying above the clouds. In fact, it is the storms on the earth that give the eagle the fuel to soar. Unfortunately, we human beings often get our talons stuck in day-to-day worries. God is ready and able to lift us high above. We only need to trade in our worries and trust these amazing words for lift off…

Those who trust in the Lord will find new strength. They will soar high on wings like eagles.

Isaiah 40:31

The first five Yoga Poses below are strength building exercises. Complete these exercises on a regular basis and build up to Crow. When you feel that you are ready for Crow Pose, spread your wings and lean forward into the wind. Of course if you are already in full Crow, “happy flying!”

Relax for a few moments and breathe deeply to get in the flying zone.When you feel you are ready, grab a mat, water, towel and let’s fly!

 

1.) Hero Pose With Shoulder Stretch

  • Sit on your heels, or cross-legged.
  • Lift your left arm straight up. Bend your elbow and lower your hand to your upper back area.
  • Lift your right hand up to meet your left hand. Clasp them together.
  • Lift your chin, gaze up to heaven.
  • Hold the stretch for 5 -10 deep inhales and exhales.
  • Repeat with your right arm on top.
  • You may repeat this stretch a few more times with each side on top.
  • If your hands do not meet yet, work towards it!

2.) Plank Pose

  • From a seated position, walk your hands out to Plank Pose.
  • Your shoulders should be directly above your wrists.
  • Pull your belly in, with your legs at hip width.
  • Breathe deeply for 10 counts.
  • If you cannot do the full pose, lower to your knees and breathe deeply to build strength.
  • Repeat breathing deeply for 10 counts, and do this 3-5 more times in either position.

3.) Down Dog

  • From Plank Pose, lower your head and lift your sitting bones up.
  • Tuck your head under; look at your knees.
  • Feel a good stretch in the backs of your legs. Keep your heels down.
  • Breathe deeply for 5-10 counts.
  • Place your knees on the mat directly below your hips. Your wrists should be directly below your shoulders.
  • Lower back down to Plank Pose when you complete the exercise.
  • If possible, lower to Plank Pose and lift up to Down Dog for 5-10 deep breaths.

4.) Running Plank Pose

  • Start in Plank Pose.
  • Lift your right foot, bringing your knee to your chest with a big inhale.
  • Exhale, kick your foot back, then place it on your mat.
  • Repeat with each leg for 5-10 counts. Inhale, bringing each knee in and exhaling as you kick back.
  • Speed this up for a bit of fun!

5.) Elbow Plank Pose

  • You may begin on all fours or with your knees lowered. Optimally you should start from Plank Pose.
  • From Plank Pose, lower to your elbows, then back up to Plank Pose.
  • Repeat the process, inhaling in Plank Pose and exhaling in Elbow Plank Pose.

6.) Crow Pose

  • Place your hand stretched out on your mat, with your hands directly below your shoulders.
  • Lean forward. It will give you an indication of how strong you are, and whether you can hold the pose.
  • If you’re feeling confident, place a knee on your elbow.
  • If you’re still confident, place the other knee on your other elbow.
  • Now you’re flying in Crow Position so breathe deeply!
  • If you fall, try again!

Halleluyah!

YOGA CHALLENGE FOR HEALTHY THOUGHTS AND HAPPY HIPS

Posted on by pennyjoliver

Science has established that negative thinking produces more negative thinking. Sadly, it soon bleeds into what we do, how we live, and who we are. Stress, even imagined stress, triggers the release of the hormone cortisol, which can damage our brains and weaken our cardiovascular/immune systems over time. What can we do to help ourselves? Make yoga a part of our daily life. Yoga reduces anxiety by calming the sympathetic nervous system. People who practice yoga on a regular basis have more brain cells in the part of their brain that regulates stress. Elongating your exhalations sparks your parasympathetic nervous system, which will slow down your heart rate. Meditation helps with letting negative thoughts go.

We can also focus on the Heavenly prescription of what to think about to stay healthy. Perhaps God knew the cares and worries of this world would pull us down and eventually suck the life out of us. That is why He tells us to think upon Heavenly things:

What ever things are true, honorable, right, pure, lovely, admirable, excellent, and worthy of praise, think on these things.

Phillippians 4:8

We also hold a lot of stress in our hips. We tighten and clench our hips subconsciously. As we get into a daily yoga practice, we start to feel that release. Many yoga classes include hip opening poses for this precise reason. That is why I have created an entire yoga class dedicated to the most effective hip openers out there. Breathing deeply and elongating your exhales will enhance every exercise below. Focusing on Heavenly thoughts while you move through these poses will enhance not just your yoga practice, but everything about yourself and they way you live in this world.

Do the entire challenge below with your right leg forward. Then do the entire challenge with your left leg forward. Put on some uplifting music and get into the stress free zone!

Always keep calm and yoga on!

1.) Eagle Warrior

  • Step forward with your right foot, bending your knee.
  • Be careful to keep both your heels on a straight line.
  • Be careful not to let your knee pass beyond your foot.
  • Be careful to keep both hips forward.
  • Try to pull up out of your waist area.
  • Slide your left arm under your right elbow. Stay here in this position.
  • If you can, twirl your left arm around your right arm. Clasp your hands if you can.
  • Tilt your head back; lead the tilt by lifting your chest.
  • Breathe deeply, holding here for 5-10 deep breaths.
  • Step in your back leg for better balance if you find the position too challenging.

2.) Low Lunge

  • You may lower your back knee to the mat or keep it straight.
  • Lower a hand to each side of your forward leg.
  • Breathe deeply for 5-10 counts.

3.) Wrap and Burn

  • From Low Lunge with your knee up or with back knee on your mat, simply slide your right arm under your leg and on top of your forward foot.
  • Place your left hand also on top of your foot. Clasp both hands together if you can.
  • Hold here for 5-10 deep breaths.
  • You may bend your back left knee at any time if this position becomes too challenging.

4.) Lizard Pose

  • Slowly lower to your elbows from Wrap and Burn position.
  • Your elbows should be directly below your shoulders.
  • Your foot should be directly below your knee.
  • Place your back knee on the mat if you find it too challenging.
  • Widen the distance between your legs for a deeper stretch.
  • Release and try sliding your forward leg over to the edge of your mat for a more challenging stretch.
  • Hold the position that fits you and breathe deeply for 5-10 counts.

5.) Pigeon Pose

  • Keep both hips forward.
  • Bend your forward leg across your mat as best you can.
  • Keep your back leg straight with your knee on your mat. Place your hands on your mat for support.
  • Stretch your head back by gently lifting your chest.
  • Breathe deeply for 5-10 deep breaths.
  • To increase the challenge, stretch your torso over your forward leg by leading with your chin. Walk your hands forward. Still keep both your hips facing forward.
  • Gently lower your head. Breathe deeply for 5-10 counts.

6.) Pigeon Pose Hamstring Stretch

  • In the same Pigeon Pose, grasp your back foot with both hands.
  • Keep both your hips forward.
  • Keep your forward leg extended across your mat.
  • Lift your chest arch and your head back.
  • Breathe deeply for 5-10 deep breaths.

7.) Half Split/Low Lunge

  • Release both arms from Pigeon Pose.
  • Extend your forward leg and lean over it.
  • Breathe deeply for 3 deep breaths.
  • Gently move forward into Low Lunge by bending your forward foot.
  • You may keep your hands on each side of your forward foot, or place them on your thigh or hips.
  • Breathe deeply for 5-10 deep breaths.
  • If you wish to stretch deeper, clasp your hands behind your back and lift them.
  • Sink deeper into the stretch and breathe deeply for 5-10 counts.
  • Continue the back and forth stretch from Half Split to Low Lunge for a total of 5 times.
  • Inhale in Half Split, Exhale into Low Lunge.

8.) Full Split

  • Place your hands on each side of your foot for support.
  • Slowly extend your forward leg.
  • Be careful to keep both hips forward facing.
  • Stretch into a Full Split.
  • It takes a lot of time to do this; be patient, practice a few times a week, and you will see yourself going deeper into Full Split over time!

9.) Seated Forward Bend

  • Sit with both legs stretched forward.
  • Inhale deeply, lifting up and out of your waist area as best as you can.
  • Stretch up with your arms and clasp your fingers together, inhaling deeply.
  • Exhale deeply, extending up and over your legs.
  • Repeat 10 times with deep breaths.

10.) Wide Legged Angle 

  • Extend both legs out to your sides.
  • Keep your sitting bones on your mat.
  • Stretch up and over your left leg.
  • Breathe deeply for 10 counts and then stretch over your right leg for 10 deep breaths.
  • Stretch forward and breathe deeply for 10 counts.
  • Lean on your elbows or lower your head to the mat for a deeper stretch.
  • Where ever you find yourself is the perfect place to begin this exercise. In time you will be able to stretch farther!

 

yoga on!

RELAXING AND UNWINDING YOGA CHALLENGE (stress relief you can do in your jammies)

Posted on by pennyjoliver

Put on some relaxing music, light a candle, maybe get into your pajamas. Do whatever gives you a relaxing vibe before moving into this soothing yoga flow. Resting in your Heavenly Father’s arms, you need not worry anymore, for He says that you may cast all your cares and worries on Him. (1 Peter 5:7) He’s calling out to each of us (Matthew 11:28) to come to Him, because only He has the deep abiding rest that our bodies and souls crave. The Psalmist sums it up beautifully: “My soul finds rest in God alone” (Psalm 62:1).

During these 16 yoga positions, designed to flow into each other, try to inhale all the good and restful thoughts of our Heavenly Father’s care. Remember, He knows how many hairs are on your head this very moment (Matthew 10:30). He also loves each of us mightier than every wave in the sea (Psalm 93:4). And, His thoughts toward each of us outnumber the grains of sand in the entire world (Psalm 139:18)!

Breathe, relax, in the flow, let it go…

1.) Cross Legged Twist

  • Sit cross legged.
  • Keep both sitting bones on your mat and your chin up, shoulders down, and back straight.
  • Inhale deeply.
  • Exhale as you twist to the side.
  • Place a hand on your opposite knee, the other hand in back of you, for a more intense twist.

 

 

2.) Cross Legged Stretch Variation 

  • Clasp fingers behind your head.
  • Inhale deeply while stretching backwards as far as is comfortable for you. Let your chest lead the stretch. Keep your chin and eyes up. Let your head rest in your palms.
  • Exhale, rounding your back as you lower your head forward.
  • Press your chin into your body and  use a little pressure with your hands as you pull your head down.
  • Feel a great neck stretch and repeat the process at least 10 times.

2a.) Side Stretch

  • Simply inhale deeply in the middle and exhale as you stretch to the side.
  • Repeat the process on each side 10-20 times.
  • Inhale deeply in the middle and exhale, folding over your knee.
  • Repeat this process to each knee, 10-20 times each knee.
  • Remember to inhale in the middle with sitting bones down, chest lifted, chin up, and exhale as you move to each side.

3.) Cat/Cow Pose

  • Start with hands below shoulders and knees below hips.
  • Inhale deeply. Gently drop your head and rounding your back.
  • Exhale deeply. Arch your back with chin up.
  • Repeat the process 10-20 times. Remember to breathe!

 

4.) Child Pose/ Shoulder Stretch

  • Sit back onto your heels.
  • Stretch your arms out in front of you.
  • Breathe deeply for 10 counts.
  • Slip your left arm under your other arm.
  • Breathe deeply for 5-10 counts.
  • Repeat this process with your right arm.

5.) Baby Down Dog

  • From a Child Pose position, lift your sitting bones.
  • Slide your hands and arms forward.
  • Arch your back or stretch farther forward.
  • Breathe deeply for 5-10 counts.

At this point your right foot will remain forward through out exercises, 6,7,8, and 9.

6.) Low Lunge Stretch

  • From Child’s Pose, come to your hands and knees.
  • Slip your right foot between your arms.
  • Stretch your back leg out behind you as far as you can.
  • Breathe deeply for 5 counts.
  • Straighten your forward leg and fold over it.
  • Breathe for 5 counts.
  • Repeat this motion for 5 breaths in each position for a total of 10 times.

7.) Low Lunge Twist on Both Sides

  • As you go into Low Lunge Stretch, lift your back knee off your mat.
  • Place your left hand on your mat, beside your forward foot and directly below your shoulder.
  • Stretch your right arm up and twist.
  • Look up and breathe deeply for 5 counts.
  • Switch hands. Your right hand should be on your mat now, with your left hand lifted up.
  • Breathe deeply again for 5 counts.

8.) Low Lunge with Shoulder Stretch

  • Gently lower your back left knee to your mat.
  • Your right knee should be directly on top of your right foot.
  • Stay here and breathe deeply for 10 counts.
  • If you can, place your hands on your hips.
  • Clasp your fingers behind you and look up for an extra heart, lung, shoulder, neck, and arm stretch
  • Hold the stretch for a good 5-10 deep breaths.
  • Lift your wrists and arms behind you. Stretch your back leg out farther for an even deeper whole body stretch.

9.) Low Lunge Hamstring Twist

  • Release your Low Lunge Shoulder Stretch by placing your hands on each side of your right foot.
  • Place your left hand next to your right foot.
  • Bend your back leg.
  • Hold your foot and bend it toward your body as far as you can.
  • Breathe deeply for 5 counts

It is time now time to repeat positions 6,7,8, and 9 with your left leg forward and your right leg behind.

10.) Upward Dog

  • Start by lying down.
  • Place your hands directly below your shoulders
  • Press through your arms and lift your chest and head backwards (see the picture!).
  • Breathe deeply for 3 counts.

11.) Downward Dog

  • From Upward Dog Position, curl your toes, lower your head, round your back, and lift your sitting bones.
  • Your hands should be shoulder-width. Your legs should be hip width apart.
  • Keep your heels down, and keep pressing your sitting bones up.
  • Stay here until you feel a good stretch in the backs of your legs and shoulders.
  • Breathe deeply 3-5 counts.

Move into Upward Dog position and then Downward Dog position, for 3 more counts in each position.

12.) Child’s Pose

  • Sit back on your heels.
  • Lower your head to your mat, or place a pillow below your head if necessary.
  • Keep your arms back, beside your torso.
  • Let your shoulders release.
  • Widen the distance between your legs, or rest your head on your arms.
  • Breathe deeply for 5-10 counts.

13.) Rock and Roll

  • Sit with your legs forward.
  • Rock backward, then rock forward.
  • Do this for 10 counts.

14.) Butterfly Pose and Stretch

  • Sit and press the bottoms of your feet together.
  • Hold your feet,inhaling while arching your back with your chest and chin up.
  • Exhale and fold forward.
  • Repeat for 5-10 deep breaths.

 

15.) Reclining Butterfly

  • Lie on your back with your knees up and your arms at your sides
  • Inhale and lift your arms up over your head. Let your knees gently drop to the sides.
  • Don’t force your legs apart! Let them gently release to the sides.
  • Exhale. Close your legs and rest your arms to the sides.
  • Repeat this process 5 times.
  • Stay in the open legs position for 5-10 deep breaths.

16.) Legs Up a Wall

  • Rest your legs on a wall or a chair. Bend your legs and res them on the seat.
  • Make your sitting bones touch the wall, or get as close to the chair as possible.
  • Stay here and breathe deeply for 1-3 minutes.
  • Lie on your back, breathing deeply for as long as you like.

YOGA CHRISTMAS WORKOUT! (Yoga for everyBODY to praise God and celebrate the season)

Posted on by pennyjoliver

We’re getting a work-out while getting our yoga praise on to the “Glory of God in the Highest” in this yoga segment!

We shall also pray for peace to fill our hearts, love to light our way and that we will pursue goodwill toward our fellow human beings, this Christmas and always!

As the angel of the Lord proclaimed to the shepherds that starry night,

Glory to God in the Highest, and on earth peace, good will toward men.

Luke 2:14

To begin, take a moment to clear your head by breathing slowly and deeply. Savor each life giving inhale. Let stress melt away with every exhale. Allow yourself to have peace, as God intended that you have.

Move slowly into each posture. Try to look up at the maximum point of your stretch. This will magnify your posture into praise, like an exclamation mark at the end of an exciting sentence (like this one)!

Designed for everyBODY, instructions are included with each posture below. An easier way of doing each pose is also included. The praise part of this segment is most important, so try to remember to look up in each posture!

I hope you will enjoy this segment of healthy yoga goodness as you celebrate this most wonderful time of year!

1.) Standing Cobra Forward Fold

With feet together and hands clasped behind you, inhale, raising your arms and eyes upward. Hold for a moment and get your praise on! Exhale, folding forward. Repeat this 5-10 times.

Bend your knees and widen the distance between your feet for better balance.

Place your hands on your hips if you cannot clasp them.

Try to look up!

2.) Warrior I Variation

Step out with your right foot. Place your hands in prayer position. Raise your right heel, and hold this position with 5 deep breaths while looking up. Then, lower your heel and raise your arms over head. Clasp your hands with your index fingers pointing up. Look up at the same time for 5 more deep breaths.

Step out farther for a more difficult stretch, and step in for more support and balance. Hold the posture. Look up. Breathe 5-10 deep breaths.

3.) Warrior III

Lift your back left leg. Stretch your arms out in front of you. Keep your hips and shoulders squared. Look up while breathing deeply 5-10 times.

If you fall over, try again! Maybe try lifting your leg a couple inches off your mat or bend your supported leg a bit. If necessary, keep your hands on your hips as you begin this posture or use a wall for support. Most importantly, remember at the top of your stretch to look up!

4.) Down Dog/Three Legged Dog

Place your hands on your mat from Warrior III position. You can also start this posture by moving into Down Dog from your hands and knees on the ground. Your deepest stretch will be when you can’t keep your heels on the ground. Try to look at your knees, but position your biceps at your ears. Hold the posture, breathing 5-10 deep breaths.

If you are able, lift your leg up behind you and hold the position.

Stay on your hands and knees if you find this position to difficult. You can also extend your leg to the back while on your hands and knees!

5.) Upward Dog

Slowly lower your torso from Upward Dog by curling your toes under you, dipping your head low, and pressing through your arms and up through your shoulders. Then, arch your head back, straighten your arms and look up! At this point your toes should be face down on your mat and your hands should be directly below your shoulders.

Repeat the transition from Downward Dog to Upward Dog a few more times. Inhale as you come to Upward Dog and exhale as you come to Down Dog. Look up with each arch back!

For an easier version lower your torso on the mat. Come up on your elbows, if possible, and arch your head back. Breathe and look up!

 

6.) Low Lunge Stretch Variation

Bring your right leg forward with bent knee. Lower your back leg onto your knee. Your hands should be directly on the mat below your shoulders. For a deeper stretch, extend your forward leg farther. Hold for a moment. Now, begin to sit on your back leg, keeping your forward leg straight. Lower your head to your knee. Repeat this process 3-5 times, inhaling as you lunge forward and exhaling as you sit back. On your fifth repetition, press your palms together and look up! Hold the posture for 10 full breaths.

For an easier version of the same exercise, try keeping your legs closer as you go forward and back. Just a bent knee with palms pressed together, a few breaths, and a look up will do!

7.) Supported Split

Repeat the Lunge Stretch variation again. This time, extend your legs wider for a deeper stretch. Breathe for 3-5 counts.  To try a Split, simply slide your forward leg forward. Keep your left hand on the mat for support and stretch your right arm up. Breathe and look up!

8.) Pigeon Pose

Bend your forward leg in. It is extremely important to keep your hips and shoulders squared. Use your arms to support you in this position. Breathe 5-10 deep breaths, looking up if possible!

As long as you do not experience pain, continue stretching as best as you can in this position. Keep your hips and shoulders squared. Don’t forget to breathe!

8.1) Pigeon Pose Variation

While keeping your hips and shoulders squared, try bending your back leg. If possible, grab your back leg with one or two hands. Breathe deeply for 5-10 counts while holding onto your back leg.

Lower your head to your mat with arms extended forward. Stay squared over your forward leg. Hold and breathe deeply, this time looking down! Do what you can do!

9.) Low Lunge Variation

Come up on bent knee. Extend your forward leg as far forward as you comfortably can. Clasp your hands behind you; breath and look up for 3-5 counts!

Release and open your arms wide as you inhale deeply. Exhale as you press your palms together in prayer position. Repeat the process for 5-10 counts looking up!

10.) Seated Forward Fold

Come to a seated position with legs extended straight out and forward. Inhale, stretching up with hands clasped and index fingers pointing up. Look up! Exhale, folding forward. Touch your head to your knees if you can. Repeat the process 5-10 times.

Bend your knees for a lighter version, still looking up and folding forward!

11.) Seated Prayer and Stretch

Sit cross legged. Extend straight arms slowly up from your sides with a deep slow inhale. Clasp your hands in prayer position above your head, looking up with a deep exhale!

Repeat the process 5-10 times, breathing and looking up!

Lie down on your mat and get ready for your other side.

Once you have completed numbers 1-11, it is time now to repeat numbers 1-11 with your left leg forward!

After you have completed each posture twice using each leg as the forward leg, your Halleluyah Christmas Yoga Segment is complete! Have a peaceful and most wonderful  Christmas…

…and yoga on!

xxoo

 

 

TAE-KWON-DO CHALLENGE ( Tae-Kwon-Do to help you feel strong and courageous)

Posted on by pennyjoliver

Don’t give in. Don’t give up. And don’t give out! These are not options! Instead,

Be on guard, stand firm in the faith. Be courageous. Be strong.

1 Corinthians 16:13

Fortunately for us, black belt and yoga enthusiast Kelly has demonstrated a bit of Tae-Kwon-Do while Halleluyah Yoga’s mascot, Boomer, looks on!

The point of this yoga segment is to allow these physical stances of guarding, blocking, and striking to remind you of how courageous you are and the strength you possess as you meditate upon God’s mighty words!

1.) Standing Stretch

Let’s ready ourselves with strong blocks and strikes by thinking only on God’s empowering thoughts while we stretch.

Stand tall with your feet together.

Stretch your arms over your head with a huge inhale. Relax them with a huge exhale by your sides.

Repeat 5-10 times.

Remember to pull your abs in, stretch up and out of your waist, keep your shoulders down, neck long, chin up, face relaxed and rest your biceps beside your ears.

2.) Crane Stance

From a Standing Stretch with toes pointing forward, hop back (approximately one foot) unto your right foot. Your toes will face the right side of the room.

At the same time, bend and lift your left leg. You are preparing you for an incoming strike. By sliding your left toes behind your right knee, you will be increasing the support to your Crane Stance block.

Make fists with both hands and lift your right arm for an upward block; lower your left arm for a low block. Tense up the arm muscles for a stronger block.

Take a few huge breaths as you hold this powerful block.

Congratulations! You got out of the way of an incoming strike by hopping back and readied yourself for more.

3.) Warrior II Crane Block

Step forward with your right leg or the leg that was lifted during your Crane Stance, and bend into a Warrior II Pose. Your front arm slides in front of your waist, while your back arm slides just over your head. Press your fingers together and bend your thumb into your palms on both hands for added strength. Hold for 5-10 deep breaths.

Congratulations! You are ready for any incoming high or low block!
3.) Closed Hand High Block in Horse Stance 

Turn your forward left foot inward, and do the same with your right foot. Bend both knees into a Horse Stance. Raise both arms into a Closed Hand High Block just above your head. Tense your arms and squeeze your fists for added strength to your High Block Horse Stance.

Congratulations! You have blocked an incoming strike to your head!

4.) Open Hand Middle Block

Remain in a Horse Stance. Open your arms to the sides. Tense your arms and turn your fists up while squeezing your fingers together while bending your thumbs and pressing them into your palms.The block should end just below your chin and slightly beyond your ribs.

Congratulations! You are blocking a side strike or giving a side strike. You decide!

5.) Supported  Spear Hand  

Remain in a Horse Stance. From an Open Handed Middle Block, quickly straighten your right arm while your left arm quickly slides under to support it. Tense your arm muscles as you practice these moves to increase strength in your blocks and your strikes. Remember to press fingers together while bending your thumbs and pressing them into your palms.

Congratulations! You blocked and you striked!

Now, repeat all five exercises with your other leg forward!

Never forget you are more than a conqueror!

live strong in God and yoga on!

xxoo

<3

REVIVE TIRED LEGS HIPS AND FEET YOGA CHALLENGE

Posted on by pennyjoliver

Our lower half holds us up all day. Every now and then, shouldn’t we show it some love? Ta- dah! Below, a healthy dose of yoga goodness to the rescue!

Research published in the journal “Evidence Based Complimentary and Alternative Medicine” has found that regular yoga poses and stretches can help ease restless legs, help you sleep better, feel less stressed and even lower blood pressure.

Think about it: God is never exhausted. Instead, He offers us His strength and His rest!

The Lord will not grow weary, and His understanding no one can fathom. He gives strength to the weary and increases the power of the weak.

Isaiah 40:28-29

Breathing deeply and lingering in each stretch will allow for a deeper stretch and release. Let our inhales lift and refresh our tired cells with new energy. Let our exhales release tension and built up stress. With a tireless God to help us, we can’t help but revive and come alive!

1.) Star Stretch Twist

Spread your feet apart to where you feel comfortable. With a big inhale, lift your arms over your head, interlocking your fingers at the top.

Exhale, slowly extending forward while stretching your arms out.

Try to touch your mat, but if you can’t, hold your knees or your hips with one hand while stretching the other arm up.

Alternate arms for 10 times each and remember to go slow and breathe

2.) Intense Stretch Pose

From Star Pose, turn your left toes in while extending your right toes to face the right side.

Please keep your hips squared to the side as you extend over your forward leg.

Go slow, be gentle and breathe.

Hold for 5-10 deep breaths to feel the stretch and the release.

3.) Lunge Pose With Twist

Bend your right leg into a Lunge Pose. Hold for 10 deep breaths.

Lift your right arm up and twist. Hold for 10 deep breaths again, then come back to Lunge Pose.

Lift your left arm up. Hold for 10 deep breaths again.

Do not repeat on your other leg yet. Move on to the next exercise.

A less challenging way to do this exercise would be to bend your back leg.

4.) Deep Lunge Pose with Simple Twist

From Lunge Pos,e simply bend your back leg to your mat. Stretch your arms up and arch back for 5-10 deep breaths.

Place your left elbow over your forward right leg. Place your right arm behind you. Hold this for 5-10 deep breaths.

Do not repeat on your other leg. Move on to the next exercise.

5.) Lizard Pose

From Lunge Pose, with your right leg forward, place your hands on the inside of your right leg.

If that feels comfortable, bend both elbows and slide your right foot forward while release your knee to the side.

You can always lower your back knee to your mat and keep your arms straight if this is too difficult.

6.) Forward Bending Twist

Stand tall. Extend up and over your legs.

Place your hands on your mat. Place your hands on your hips, thighs, knees, or ankles to make it easier.

Inhale in the middle and exhale as you lift each arm. Repeat this 5-10 times with each arm.

7.) Tip Toe Squat into Side Stretch

Lift your heels, bending your knees out to the sides.

Place your hands on your mat in front of you or place them into Prayer position.

Hold this for 5-10 deep breaths.

Extend your right foot to the side. Place your hands on the mat in front of you for support.

Lift your left arm and stretch over to the right side. Hold this for 5-10 deep breaths.

Repeat with your extended left leg.

You can alternate stretching over your right, then left, extended legs for 5-10 deep breaths, inhaling in the center and exhaling out to the sides.

8.) Star Pose Forward Bending Twist

Widen your legs sideways to a place that is comfortable for you.

Inhale, stretching your arms up over your head.

Exhale, extending over each leg with opposite hands to their opposite ankles. Extend the same arm up to twist.

Come into the center with a deep inhale.

Repeat this 10 times on each side.

9.) Seated Leg Stretch

Sit with bent knees in front of you.

Hold your right leg, gently lifting it up.

Massage the back of your leg if you like.

Point and flex your ankle. Linger and stretch.

Bring your leg to your torso.

Hold for 10 deep breaths.

Repeat the process with your left leg.

10.) Cross-legged Side Stretch

Sit cross-legged.

With a huge inhalem stretch your arms up from your sides.

Look up. Arch back and hold for a moment.

Exhale, releasing the hold and stretch up and over to your left side.

Repeat on your left side. Come to middle and stretch to each side for 10 deep breaths on each side.

 

 

I’m feeling better now. I sure hope you are too! Let me know how it goes…

Thanks for joining me and we’ll see you soon…

stay strong and yoga on!

xxoo

<3

 

TREE POSE EXPERIMENT MINI CHALLENGE ( 3 Tree pose postures for improving focus and balance both on and off the mat)

Posted on by pennyjoliver

Approaching hard movements with ease on our mats enables us to take a calm approach to hard situations in life. Of course, there will always be stresses and challenges in life, but what matters most is how we respond to them. Then we can apply what we learn and move forward with grace and peace.

I have designed a quick and simple Tree Pose experiment to help each of us discover, in our own way, just how we measure up to the challenges of life. The experiment will also help us to focus, build strength, and help with better balance, enhancing our entire yoga practice as well as our daily life.

Below you will find 3 Tree Pose variations, all of which involve balancing on one leg without putting your foot down.

Remember to breathe. Also remember that:

Life is 10% of what happens to you and 90% of how you react to it.

Charles Swindoll

and

What consumes your mind controls your life.

Proverbs 4:23

For best results on and off our mat, let us focus on God and not our circumstances. Fixing our eyes on the prize will provide true, lasting health and wellness!

1.) Praying Tree Pose

Slide your left foot as high as you can up your right leg. Stand tall with your shoulders down, neck long, stomach pulled in and palms pressed together. Keep your head forward and your eyes locked on an object in front of you – it doesn’t matter what it is, just focus on it. Keep a steady breath and do not look to the sides. Hold this pose for 10-30 seconds, or 1-3 minutes for more advanced yogis.

To make all these exercises easier, place your foot on your ankle, calf, knee or lower thigh.

Do not move. Proceed to number two, High Praying Tree Pose.

2.) High Praying Tree Pose

Do not lower your leg. Once you feel comfortable, slide your hands up over your head. Hold this pose for 10-30 seconds, or 1-3 minutes for more advanced yogis. Do not move again. Proceed to number three, Eagle In a Tree Pose.

3.) Eagle In a Tree Pose

Once you have completed step 1 and 2, begin number 3 by holding your arms out in front of you with bent elbows. Now slide your left hand under your right elbow. Then swirl it up your arm until your palms meet (or as high as it will go). Hold this pose for 10-30 seconds, or 1-3 minutes for more advanced yogis.

A few questions we can ask yourselves once we have completed the experiment:

What did we focus on?

Where were our eyes?

Did we move our heads?

Did we move with ease or did we wobble, sway, lower our foot, or fall?

Did we keep a steady breath?

Did we hold our breath at any time? If we did, then when?

When we thought of moving to the next position, what happened?

Was it hard to be still?

Did we focus on how hard or easy it was?

Did we focus on everything around us?

If you enjoyed this experiment, up the challenge by doing it in the middle of busy places. Try to stand on rocks on the shore with waves flowing in and out. How about in the office, airport, church, library, party, sidewalk, or park? You choose! Perhaps you will see how you react to stress when it comes along.

keep calm

and yoga on!

xxoo

<3

YOU ARE LOVED MINI YOGA CHALLENGE

Posted on by pennyjoliver

It’s called, “Fierce Pose” in Sanskrit, “Chair Pose” in English and “Squatting” in Body Building. This pose gets its name because it’s based on where and how we perform it. Isn’t that kind of like love? We love one other based on “something” like emotions, feelings or desires.

Fortunately for us God is Love and the Creator of love. He loves with a pure and holy love that surpasses all human comprehension. Not only has He always loved each of us unconditionally, He also extends His love for each of us for all of eternity!

Give yourself a daily dose of Fierce Pose and based on nothing you can do or not do, be loved today, tomorrow and for all eternity!

God says,

I have loved you with an everlasting love.

Jeremiah 31:3

 

Don’t be afraid of it’s name. Fierce Pose is an approachable full body pose that builds leg strength, stabilizes your core, improves lung capacity, stretches your shoulders and opens your heart and back. Breathing deeply while holding this pose will help you enjoy its invigorating qualities. Below are four variations of a Fierce Pose. Enjoy the health benefits and know you are loved, as you practice this short but powerful yoga sequence!

1.) Fierce Pose

Stand tall with your feet together, back straight, shoulders pressed down, neck long, and face relaxed. With a deep inhale, slowly sit back like you are sitting on a chair. Lead with your sitting bones and raise your arms. Do not let your knees extend beyond your toes. Hold this position for 10-30 seconds while breathing deeply. Repeat this 5 times.

For an easier version, sit back just a little. Spread your feet apart for even more support.

2.) Praying Fierce Pose

Come back to a standing position. Sit back into Fierce Pose with a deep breath. This time, pressing your palms together in prayer position. Hold for another 10-30 seconds while breathing deeply. Extend your prayer pose to the floor by lowering your head and straightening your legs. Go to a standing position, then repeat the process 3 times more.

 


3.) Praying Fierce Pose Twist

Go to standing position – then, inhale and exhale, twisting to the right. The inhale lifts you up and provides room to twist, and the exhale lets you twist deeper. Your left elbow should extend beyond your right thigh. Press your palms together while trying to look up! Hold the position and breathe deeply for a few seconds, then repeat on your other side.

4.) One Legged Flying Fierce Pose 

Stand tall. Place your left leg over your right thigh, inhaling deeply. Exhale, lean back, and lift your arms back behind you. A longer exhale allows for a deeper stretch. Hold the position for 10-30 breaths. Repeat with your left leg on the ground.

…always remember that somebody loves you at this moment and every moment in the future. No conditions necessary!

xxoo

<3

 

BREATHING WARM UP YOGA CHALLENGE (Seated breathing exercises to begin each yoga class or for a quick pick-me-up/stress buster)

Posted on by pennyjoliver

Join me for a quick pick me up/stress reliever. Or take 5-10 minutes before each Yoga Challenge to complete this. It will fire up your body, boost your energy, relieve stress, and get you focused and ready for your workout!

Below you will find 9 basic exercises with focused deep breathing. Breathing with movement will improve your circulation, remove toxins from your body, and keep your body running on optimal!

You can also fill your lungs with the peace of God as you breathe and soar above circumstances that may be weighing you down. Let go and enjoy the ride, for God says that,

…those that hope in the Lord will renew their strength. They will soar on wings like eagles.

Isaiah 40:31

Eagles fly the strongest, swiftest and highest of all birds. They are also dependent upon storms and high winds – it’s what makes them soar!

1.) Cross Legged Breathing Meditation

Try to surrender all thoughts. Give up your cares, worries, doubts and fears.

Meditate on the Bible verse as you inhale and exhale slowly, deeply and deliberately.

Focus and breathe for 5-10 long deep breaths. Have fun and really try to remember to inhale and exhale, deep, strong and long!

When you are ready, proceed to the next exercise.

2.) Neck Stretch

Sit up tall.

Make sure your hips are on top of your sitting bones with your stomach pulled in, face relaxed, neck long and shoulders pressed down.

Take it slow and inhale like you are pulling all the air around you into your lungs.

Exhale slowly, turning your head to the right.

Repeat on each side, slowly inhaling in the middle and slowly exhaling as you turn your head for 5-10 times each side.

 

3.) Arm and Upper Body Stretch

Deeply inhale, lifting your arms slowly up from your sides.

Look up for a deeper stretch. Hold it for a few moments.

Slowly exhale, gently releasing your arms to the mat.

Repeat for 5-10 long, deep, slow breaths.

4.) Seated Side Stretch

Inhale slowly lifting your arms up from the sides, just like #3 above.

Exhale, gently leaning over to the side.

Repeat for 5-10 deep, slow breaths on each side.

 

5.) Neck, Shoulder, Heart Opener

With hands clasped behind your head, inhale deeply.

Exhale deeply, folding forward. Round your torso as you fold.

For a deeper stretch, inhale again and slightly lean back. Push your chest forward while your elbows back, and look up.

Repeat with the inhales, stretching up and back with the exhales rounding forward. Repeat the process for 10-25 deep breaths. Try it 1-3 minutes and see how you feel! Go slow and stretch!

6.) Neck and Shoulder Side Stretch

With hands clasped, inhale deeply while stretching up.

Exhale deeply, folding gently to alternating knees for 10-25 or longer deep breaths.

7.) Intense Side Stretch

With hands clasped, inhale and stretch up like #5 again.

Exhale, lean over to your side, and touch your elbow to your knee, if possible.

Repeat with big inhales in the middle and big exhales out to the sides for 10-20 deep breaths each side.

8.) Seated Eagle Arm Stretch

Bend both elbows out in front of you.

With a normal breath, slide your left hand under your right elbow. Let that hand continue sliding up and around your right arm. Your palms should meet.

Hold for 5 long inhales and exhales. Remember to keep your shoulders down, neck long and back straight.

Repeat with right hand sliding under your left elbow and circling your arm.

9.) Cross Legged Forward Stretch

Inhale deeply, keeping your back straight, shoulders down, neck long, and your stomach pulled in.

Exhale, slowly folding forward. For a deeper stretch, lead with your chin as you fold, keeping your back straight.

Slowly, and with deep inhales and exhales, repeat the process up to 10 times.

You can walk your hands out and lower your head for an even deeper stretch!

Breathe deeply and yoga on!

xxoo

<3