YOGA CHALLENGE FOR A JOYFUL MORNING

Posted on December 1February 28 by pennyjoliver

A gentle morning stretch and a couple of deep inhales and exhales can get your day started in a positive way. Who knows, maybe you will be able to skip the caffeine! Include the Bible verse to your stretches and you can’t help but leave the house with a smile on your face and joy in your heart!

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

1.) STANDING FORWARD BEND

Stand tall. Inhale deeply, lifting your arms up from your sides. Look up. Exhale and swan dive into a forward bend. Repeat 3-10 times while breathing deeply.

2.) ARM STRETCH

Stand with your feet hip width. Inhale, stretching your right arm behind your neck. Exhale, gently pulling it to the side. It should feel like a nice stretch.

3.) SHOULDER CIRCLES

Stand tall. Make fists with your hands and extend your arms to the sides. Inhale deeply as you raise your arms up. Exhale deeply, circling and lowering your arms backwards. Repeat the process 3-10 times with breathing.

4.) STANDING SIDE CRUNCHES

Stand tall with your feet hip width. Hands are behind your head. Inhale deeply, bending your knees and lowering down. Come up fast and as you do lift your left leg and bend or, “crunch” to the side. Try to touch your elbow to your knee. Exhale as you do. Repeat on your other side. Inhale as you lower in the middle and exhale as you crunch to the sides.

5.) ALTERNATING LEG LIFTS

Stand tall. Feet are hip width. Raise your left leg while trying to touch your right fingers to your left toes. Alternate arms and legs. Inhale quickly as you lower and exhale quickly as your fingers and toes try to meet for 10-25 repetitions on each leg.

6.) PRAYING WARRIOR

Stand tall. Bend your left knee to the left side. The toes of your forward leg should face the left side. The toes of your back leg may be slightly turned in. Place your hands in a prayer pose. Breath deeply for 3-10 long breaths. Repeat on your other side after you do number seven below.

7.) TWISTING SIDE LUNGE

From Praying Warrior, simply bend your back leg. Place your forward hand on your mat for support. Raise your other arm, stretch it and try to look up.

8.) EXTENDED ARM AND LEG STRETCH

From Twisting Side Lunge, come to a table top position or get on all fours. Extend your left leg to the side. Lean your torso and stretch your right arm overhead to the left. Breathe deeply. Alternate sides for 3-5 repetitions on each side.

9.) PRAYING LUNGE EXTENSION

With your left leg extended out to the side, try to raise your knee from the floor. Place your hands on the mat in front of you. If you are comfortable, try to place your hands in prayer pose. Hold the pose, breathing deeply for 1-5 deep breaths. Repeat on your other leg.

10.) CHAIR POSE

From standing position, lean back as if you were going to sit in a chair. Raise your arms. Breath deeply for 3-5 times.

Have a blessed day and yoga on!

HALLELUYAH!

YOGA FOR VITALITY CHALLENGE ( Yoga with a twist for everyBODY)

Posted on October 21September 17 by pennyjoliver

This yoga segment is designed for most fitness levels. Enhance your twisting with a couple verses of Scripture provided below and twist for your mind, body, and soul!

Get Twisted and improve the health of your internal organs and build your core. According to Livestrong, twists encourage the flow of oxygenated blood while eliminating toxins and metabolic wastes from your body. They also aid in bloating or digestive problems. Your shoulders, chest, back and spine have a chance to relax in twists and you will increase flexibility in your spine and waist muscles.

At first glance, twists appear chaotic. Any normal person knows a body should not be bending and twisting like that. That’s the beauty of a twist: a body gone wild! Don’t be fooled; to move into a twist from a standing position requires so much more. Your feet need to settle into the earth and your legs must draw strength from the stability of the feet. Your entire core or inner body needs to lengthen. You must inhale from the bottom of your body to the top of your head, drawing a long deep breath by pulling up and out of your waist, chest, hips, spine. And when it is impossible to hold any more breath inside you, then you twist with a long exhalation. The breathing helps you twist better.

What I love about twists is that your insides get revitalized. As you stand firm with a solid foundation, you appear all tensed up and out of control but your core keeps you strong. Sometimes in our lives we get all twisted up too but God tells us to chill. Sometimes the knots are so twisted up we can easily forget that the God that breathed the stars into existence and turned water into wine can help us. Seriously, all we need to do is believe. Seems too easy, but God promised He would help us. In this yoga segment get twisted but let Him untwists all the knots inside that are binding you now.

…”cast your worries on Him, because He cares for you. 1 peter 5:7

…Let your roots grow down into Him. Let your lives be built on Him. Colossians 2:7

1.) Chair Pose into Chair Pose Twist

Start by placing your feet together. Bend your knees and slightly bend back as if you were going to sit on a chair. Raise your arms up, then inhale and exhale 3-5 times long and deeply. You may stand up for a moment or continue in a chair pose for the twist.

In chair pose position, on your last inhale and exhale bring your palms together in prayer pose. Firmly press them together. Inhale deeply, lifting your entire upper body. Exhale deeply as you twist. Let your left elbow twist to the outside of your right leg. Hold the pose as long as you like or repeat on your other side.

Make it a flowing sequence of movement by always standing up before you bend into chair pose. Bend into chair pose with arms up and then into prayer pose. Stand up again and bend into chair pose before you twist to each side. Repeat the sequence once or maybe 3 times each side.

You may also widen your feet for better balance in chair pose and do not bend back too far. Always stand between each movement so your legs don’t get tired and slightly twist to each side.

2.) Chair Pose One Arm Stretch and Twist

From chair pose, twist to the right side, and simply lower your left arm down while extending your right arm upward. Hold the twisted stretch, then inhale and exhale long and deeply. Breathe into any tensions that may arise.

3.) Low Lunge Back Knee Bend into Reverse Twist

Step your left foot forward into a lunge pose. Sink your hips, placing your back knee on the ground. Inhale and exhale long and deeply for a minute, invigorating your body and mind while resting your attention on God.

For the twist, bend your right back leg and let your torso follow. Place your right hand directly below your right shoulder. Let your left arm twist your body as you look up. Inhale and exhale long and deeply for 3-10 counts if you like, or what ever feels good for you.

Make you lunge higher or simply stay on a bended back right knee if you find it too challenging. If your right hand does not make it to the floor, stay up. Do the twist by placing your right arm just outside your left thigh. Inhale and exhale long and deeply as long as you feel comfortable.

4.) Bended Knee Reverse Twist and Stretch

Step your right foot forward, bending your back left knee. Inhale long and deeply, lifting your entire upper body. Then as you exhale twist, placing your left hand on your right thigh. Raise your right arm for a deeper twist. Repeat on your other side for 3-10 long and deep twisted inhales and exhales, or as many as you like.

5.) Warrior II Pose into Side Angle Pose

Step your left foot forward, bending your knee. Keep your left back leg straight if possible. Sink your hips, raising your arms up and out to the sides. Inhale, pulling up and out of your belly, then lifting your chest. Keep your shoulders pressed down with an extended neck. Look out past your arms. Stand firm and let the quietness of your roots be the source of your strength.

Move from Warrior II position into Side Angle pose by lifting your right arm up and extending it up and over. Meanwhile bend your left arm, resting it on your left thigh. Stretch and inhale and exhale long and deeply 3-10 times. Repeat on your other side.

Walk your back leg in and slightly bend your front knee if you find it too challenging. Your hand may also rest anywhere that feels comfortable on your front leg.

6.) Side Angle Stretch and Twist

Once in a Side Angle position, lower your forward left hand to the floor and extend your right arm up. Inhale and exhale long and deeply 3-10 times.

You may come back to a standing position or come back to a Side Angle. Moving from a Side Angle, simply let your raised right arm fall behind. Then let your left arm slide under your left thigh and meet it. Grasp your fingers and look up. This will open your torso in new ways, stretching and strengthening your entire body. Inhale and exhale as best you can long and deeply.

Bring your right arm to your hip. Look up.

7.) Star Pose One Arm Stretch and Twist

Stretch your legs out to the sides at a distance comfortable for you. Bend forward, placing your hands on the ground. Inhale long and deeply and exhale long and deeply, extending and twisting your right arm upward. Repeat on the other side for 3-10 inhales and exhales on both sides. Inhale middle, exhale twisting up.

For a less vigorous approach, bend your knees and lessen the distance between your legs. Bend over slightly. Let your twist come from placing your hands on the outside of each leg. The other arm can be placed on your hip. Inhale in the middle slightly bent and exhale as you twist to each side. Repeat 3-10 times each side.

8.) Eagle Pose

Stand with your legs and feet together. Raise your left leg, placing it over your right thigh. Try to tuck that leg behind the leg your standing on. If you can twirl it around the leg finishing at the inside of your right foot. Once steady, let your left arm go under your right elbow, twirling it up your arm until your palms meet. Inhale and exhale long and deep 2-4 times. Repeat on your other leg. Left leg twirls left arm goes under and twirls. Right leg twirls, right arm goes under and twirls. Try to keep your body, especially your hips facing forward.

For a less vigorous approach, I would suggest that you do these movements separately. Arms. Then do legs. Play around with each, and see where you end up. One side will feel easier, guaranteed!

9.) Squat Prayer Pose Into Side Twist

Let your legs be hip width apart then bend your knees. Sink your hips all the way to the ground. Press your palms together for a more intense stretch.

From Squat Pose, raise your left arm up then back extending it to your right hip. Stay here. For a more intense stretch, take your right arm out and over the outside of your right leg. Meet the hands, clasp them and stretch upward for 3-10 long and deep inhales and exhales.

For a less vigorous approach, place a rolled up or folded blanket under each heel. Gently begin moving your arms up and around your legs. Stop at a comfortable stretch for you. Inhale and exhale long and deeply.

Lie on your back for a few breaths to absorb the afterimage of each twist. Do you feel lighter? Does your body feel more buoyant? Do you feel more rooted and grounded, perhaps balanced and clear-headed? Enjoy this delightful state of peace and love.

Get Twisted and Yoga on

HALLELUYAH!

YOGA CHALLENGE IN A STAR POSITION

Posted on October 6September 29 by pennyjoliver

Stretch into Star Pose, and do your body good! According to Dr. Andrew Weil, MD you may even see a reduction in your blood pressure as a 2012 published study revealed in The Journal of Bodywork and Movement Therapies.

For your benefit, we will be in a version of Star Pose in most of the stretches in this segment. Undoubtedly, Star Pose will strengthen and stretch your inner leg muscles while decompressing your spine. Your neck, back, arms, legs, and hips will also benefit and your brain will calm. Your headaches, fatigue, mild depression and anxiety may be relieved and you may find your digestion improving. All this from one little pose. No wonder the ancients yogis named it Star Pose.

While we are on the subject of stars, I thought I might indulge in a few amazing facts about them. Astronomers estimate that there are 170 billion galaxies in the observable universe, stretching out into a region of space 13.8 billion light years away from us in all directions. That is the number 1, followed by 24 zeros! Top that off with the incredible truth that the hands that made the stars is holding your heart!

Psalms 147:4 says “He counts the stars and calls them all by name.

Stretch your thoughts while stretching your body in this segment, and wrap your brain around that!

Let’s come standing and warm up a little!

1.) Standing Back Arch Stretch

Stand tall with feet together. Inhale deeply, raising your arms up from your sides. Slightly arch back as your hands meet in prayer pose over head. Pull up and out of your waist, hips, belly and legs. Try to keep your shoulders pressed down with a lengthened neck and lifted chest. Keep inhaling until you no longer can and exhale slowly, lowering your arms to a standing relaxed position. Repeat 3-10 times with deep inhales and exhales.

Widen your feet to hip width for better balance. Also, it may be more comfortable for you to look forward and not upward.

2.) Standing Forward Bend/Big Toe Stretch

With feet together stand tall, extend your arms overhead and fold forward. If you experience tightness in your legs simply bend them. Grab your big toes and inhale, looking up and forward. Take a moment to feel the back of your legs releasing to the stretch, as well as your hamstrings, glutes, back, spine and neck. Exhale, rounding your back and bringing your head to your knees. You may continue stretching, inhaling, exhaling for 3-10 times. After you have completed the movements, you may also have some fun just folding forward, feeling all the stretching sensations in your leg muscles and spine.

You may also place your palms on your thighs instead of your big toes, or hold onto a sturdy chair/counter.

3.) Standing Star Pose Stretch

Widen your feet to your sides and keep your legs straight. Each person’s Star Pose width will be different. As long as your entire foot is on the floor and you feel balanced with no pain, continue on. Move your feet inward slightly if you feel uncomfortable. Once your feeling balanced, interlock your fingers and stretch upward, index fingers straight and pointing. Inhale and exhale deeply, stretching up and out of your waist, belly, chest and hips. Hold Star Pose for 3-10 long, slow, and deep inhales and exhales.

4.) Big Toe Star Pose Stretch

After completing standing Star Pose, simply fold forward and grab your big toes. Inhale, looking up and forward. Go slow so that you may release the backs of your legs. Then exhale, rounding your back and pulling your head to your knees. Inhale and exhale long and deep up to 10 times, looking up and stretching your head to your knees.

If this pose is too uncomfortable for you, try bending your legs or place your hands on your thighs instead of your big toes. You can still try inhaling looking up and forward. Then exhaling rounding your back and pulling your head to your body. Do whatever works for you.

5.) Standing Star Pose Twist

Stand slightly wider than hip distance apart. Stand tall, stretching your arms to your sides. Bend you knees slightly for improved balance. Remember that your legs and hips will always face forward, even when you twist. As you begin your twist, make sure that you are pulled up from your waist, belly, hips, back and spine. The twist comes from your upper body, not your legs and waist! Go slow at first. Inhale, twist left, and exhale twist right for a total of 10-30 inhales and exhales or 1-3 minutes. As you pick up speed, inhale and exhale quickly and powerfully as you twist. You will be giving your lungs a terrific workout!

Bend your knees, and place your hands on your hips or thighs if you find it too challenging. Take it slower and inhale and exhale deeper as you twist rather than quick powerful breaths. Go for slow and deep.

6.) Forward Bending Star Pose With Hands Clasped

With legs in a Star Pose that is comfortable for you, clasp your hands behind your back and stretch your arms up. Inhale and stretch your upper body. Lift your chest, stretch your neck and look upwards. Exhale, slowly folding over. Repeat 10-20 inhales and exhales.

Walk your legs in and bend them if you find it too challenging. Fold over slightly and place your hands or your waist, thighs or knees.

7.) Forward Bending Star Pose With Arm Twist

Once you are folded over in Star Pose, place your palms on your mat. Move your left hand so that it is directly below your head. Inhale, twisting your torso, stretching your right arm up while looking up. Exhale, placing your right arm directly below your head and raise your left arm. Inhale while placing your arm up, and exhale as you lower it. Repeat this 10-30 times or 1-3 minutes.

You may also place your hands behind your head and twist by moving your head left to right. Walk your legs in and bend them and place your hands anywhere that is comfortable for you to feel a little stretch as you twist.

7.) Forward Bending Star Pose On Elbows

With Star Pose, fold over and place your forearms on your mat. Inhale and exhale long and deeply 3-10 times. If you can, remain in this pose for 1-3 minutes for added benefits. As you linger here, let the benefit of the pose seep deeply into your core. Stretch your legs and allow striving and effort to drain from your brain. Let knots of tension that arise in your body untie themselves.

For a less vigorous approach, grab your nearest wall, table or back of a sturdy chair. Move into Star Pose, while bending over and stretching. You may also bend your legs if the stretch becomes too intense. Linger and let all tensions and effort dissolve.

8.) Squat In Prayer Pose

Stand with legs hip width apart and toes slightly pointed out. Lower your body and let your torso sink. Bring your hands in prayer pose. Inhale and exhale long and deeply 3-10 times, or for up to 3 minutes for added health benefits.

Simply lower to a cross legged position and pray if you find Squat Pose to be to challenging. Inhale and exhale long and deep. You may also place two towels under your heels for support to try to get into a Squat Pose and see what happens. The point is your still stretching and doing your body good.

Lie down and let the hard spaces within you melt away with each breath. Let each breath soothe and calm your brain. Let God soothe and calm your heart, rinsing it clean. Offer up your Halleluyahs. Sparkle and shine!

Praise be to God!

BACK AND SPINE YOGA CHALLENGE ( Beginners yoga for back and spine )

Posted on September 8September 29 by pennyjoliver

Did you know that back pain is the most common reason for missed work and the second greatest reason for going to the doctor? The American Chiropractic Association estimates that 31 million Americans experience lower back pain at any given time. Although most back ailments are not serious – meaning they are not caused by serious conditions like arthritis, infection, fracture or cancer when you get one – it definitely stinks. Fortunately, studies have shown that those who practice yoga for as little as twice a week for 8 weeks make significant gains in strength, flexibility and endurance. Those are the basic goals of most rehab programs for neck and back pain.

Since sitting is what we do for great lengths during the course of a day, included are a few gentle stretches on our backs. We can do these immediately in the office, home, even at the beach. As you practice these movements, dwell on the Bible verse and let stress dissolve and have peace.

…”I will keep in perfect peace whose mind is stayed on thee.” Isaiah 26:3

Being on our backs provides a great opportunity to look up. Snoopy says it’s the secret of life!

1.) Lying Knee Hug

Lie down and stretch. Bend and bring your right knee to your chest. Inhale while wrapping your arms around it with a hug. Exhale and release it back down. Repeat on your left leg, inhale while hugging your knee into your chest and exhaling as you release it back down for a total of 5-10 times each leg.

2.) Baby Pose

Raise both of your legs and try to grasp your toes or feet, or anywhere on your leg that is comfortable for you. Inhale and exhale, letting the weight of your legs sink so that your back can let go. Sway side to side. It’s okay to have fun like a tiny baby, discovering for the first time that they have legs and feet.

3.) Simple Spine Stretch

Lay down and stretch. Bend both of your legs and stretch your arms out to the sides. Take a deep breath then exhale deeply, letting your legs slowly fall to the right. Keep looking up. If pain arises stop immediately but if you can let the outsides of right leg settle on your mat. Stay for a while, inhaling and exhaling long and deeply. Repeat on your left side.

4.) One Legged Spine Stretch

Lay down and stretch. Bend your right knee. Stretch your arms out to the sides and look up. Inhale and then exhale, letting your right knee slowly fall over your right leg. Where ever the stretch feels comfortable, remain there and breath long and deeply before repeating on your left leg.

5.) Seated One Legged Spine Twist

Sit with your legs stretched out forward. Press the back of your left knee into your mat. Sit up tall while bending your right leg into your body. Pick up your right foot and place it over your left leg. Gently wrap your left arm around your knee, hugging it towards your body. Inhale and exhale long and deeply up to 10 times and repeat on your other leg.

If you are able raise your right arm for a more intense stretch, do so!

6.) Legs Up A Wall

This soothing restorative posture calms the nervous system, eases muscle fatigue, and helps to restore healthy restful breathing. It’s a great pose to do if your stressed, overwhelmed, or in need of some sleep.

To begin, shift your body near a wall and gently walk your legs up. Rest the backs of your thighs against the wall, which offers a gentle support that deepens the restorative benefits of the pose.

If your thighs cannot get there, then bend your legs and shimmy your hips a little closer to the wall. If in any way you feel strained, come back down and lay before a chair with your legs resting comfortably upon it. If that is even too strenuous, simply lay down on your mat or lay with your knees bent.

Once you arrive at your perfect resting place position for Legs Up a Wall, you need only to close your eyes, exhale completely, and melt into the pose. Scan your body limb by limb, inviting any knots and grips of tension to dissolve away completely. Let your brain drain, relinquishing its hold on obsessive worries and fears that may still linger. Grow easy and tranquil, grasping after absolutely nothing. Let everything you know about yourself dissolve. Fall beneath the surface of life into quiet stillness.

Invite your breath to deepen. With each quiet exhalation and with every ounce of letting go, fall deeper. Linger in the soothing silence. Dwell in the freedom of surrender and enjoy the tranquility and deep rest of letting go.

HALLELUYAH!

SEATED FORWARD BEND YOGA POSE (think forward)

Posted on August 17September 29 by pennyjoliver

Paschimohanasana, or more commonly known as Seated Forward Bend.

Seated forward bend is a full body stretching yoga pose. It lengthens the entire spine and massages internal organs and enhances digestion. Constipated? Practice this pose! The seated forward bending pose also stimulates the reproductive and urinary systems. It will calm the mind and improve concentration too.

For me, the seated forward bend is more a forward reaching meditation that I practice with my body as I strive to touch my toes. It doesn’t allow me to fumble backwards in my thoughts or my body. It keeps me focused on the windshield in front of me instead of the rear-view mirror behind.

As with all stretching, whether it be body, mind, or soul, resistance is bound to flare up. This pose invites you to find out how you will react – how is that reaction useful in your daily life? Fall forward and let this pose help you realize that the essential aspect of the forward bend is not how close your head comes to your legs, but how completely you abandon yourself to the pose.

Dwell on these words in seated forward bend and stretch on!

…keep moving forward.” Philippians 3:14

Directions

1.) Sit on floor with both legs stretched out in front of you. Press your legs firmly into the ground , especially your knees. Try to actively press through your heels. Sit up tall with shoulders down, neck stretched, and belly pulled in.

2.) Keep your torso long and stretch your arms high above your head. Feel like you could sprout another vertebrae. Inhale long and deep, leaning forward from your hips and not your waist. Lengthen your tailbone away from the back of your pelvis. Stretch forward until a small amount of tension arises. Try and grasp your toes. Exhale and release a little more into the forward bend. Stretch up again and repeat 3-10 times, inhaling and exhaling, stretching up, out and over your legs.

1.) Once you have arrived at the maximum tension spot that is comfortable for you, inhale long and deeply 3-10 times while in this pose. Work up to 3 minutes in this pose for the best stretching results.

Be patient and courageous, continually looking forward and letting go. Let God move you to places unexplored, worlds unimagined, and mysterious landscapes of peace and joy!

HALLELUYAH!

STRETCH YOURSELF!

Posted on April 14April 14 by pennyjoliver

Stretch yourself, do yoga!

Physical stretching, much like hydrating and proper breathing, can have enormous health benefits if done regularly. A regular stretching routine can help lengthen muscles, increase our flexibility and joint range of motion. Stretching loosens stiff muscles, improving our balance and posture. Blood flow increases from stretching for improved circulation, nourishing muscle tissues and flushing out any waste byproducts in the muscle tissue. An increase in our energy levels is felt and pain is eased by stretching. We may even develop a greater sense of well being. Now, who doesn’t need that?

HALLELUYAH!

Halleluyah Yoga

Wellness that begins on the Inside out!

stretch

YOGA CHALLENGE FOR A JOYFUL MORNING

YOGA FOR VITALITY CHALLENGE ( Yoga with a twist for everyBODY)

YOGA CHALLENGE IN A STAR POSITION

BACK AND SPINE YOGA CHALLENGE ( Beginners yoga for back and spine )

SEATED FORWARD BEND YOGA POSE (think forward)

Directions

STRETCH YOURSELF!