threeleggeddog

THREE LEGGED DOG MINI CHALLENGE (a challenging pose for down dog lovers)

Posted on by pennyjoliver

Hi! Welcome to “Yoga with Penny!”

Now that we’ve had some time to practice Downward Dog, prepare yourself for Fire Hydrant Dog – more commonly called “Three Legged Dog”. The Dog just grows an extra leg, and that extension provides even more healthy benefits like stretching, strengthening and challenging our entire body both inside and out.

Finding stability as you begin to extend one leg is important. Ensure your shoulders are in line with your hips, to help with your balance.  Keep your hips squared or level with one another and we are good to go!

To begin, let’s move into Downward Dog Pose.

Align your hands directly below your shoulders and your knees directly below your hips.

Spread your fingers and press firmly through your palms and knuckles, especially your index fingers.

Try to distribute weight evenly across your hands while tucking your toes. Now, lift your knees off the mat.

Gently straighten your legs. Imagine your hips, thighs, and legs are being pulled backward.

Align your ears with your biceps, keeping your neck relaxed.

Don’t worry if your heels are coming up; instead, try to remain squared with your shoulders and your hips.

Now you’re in Downward Dog!

To progress into Three Legged Dog:

Remain in a sturdy Downward Dog. Without moving your hands, arms, shoulders, hips, or legs, lift a leg off the floor. This is difficult, so don’t worry if you can’t do it the first time!

Remember that it doesn’t matter how high your leg extends, but it does matter that your knee faces the floor. This will help keep your body aligned properly and ensure stability throughout the pose.

Inhale and exhale for a few counts; release your leg and try the other leg.

You can also stay in Downward Dog while lifting alternating legs, inhaling as you lift and exhaling as you lower.

The beauty of yoga is that it meets you where you are, and offers ways in which you can progress. Be a good dog by practicing Downward Dog until you feel comfortable physically to take on Three Legged Dog. It offers the same health benefits with an added hip and side opener. It will also create space for better organ functioning while increasing overall muscle strength.

Thanks for joining me!

 

 

YOGA CHALLENGE FOR PEACEFULNESS-BESIDE STILL WATERS

Posted on by pennyjoliver

I am swept away by the green of the ocean, the softness of the sand, the and shadows of the palms dancing on the shore. Perhaps the beauty of the water, the sky, and the horizon, exists to transform us. Call it wonder, but maybe God in His omnipotence knew that we need it. We often need to be brought back to that peaceful state of being where God can work His magic again,

…leading us besides still waters and restoring our souls.

Psalms 23: 2-3

Come sitting and cross your legs. Close your eyes. Just breathe. No matter where you may find yourself in the present moment, imagine still waters in your mind.  Invite them into your heart. Move slowly into each position below, keeping a steady flow of breathing that’s neither fast or slow, hard or soft. Just breathe in and out like the gentle waves on the shore. Let your inhalations absorb God’s peace and love. Let your exhalations feel as settling and soothing as one sigh of relief after another. Linger here in your heart and mind and let the pure cleansing waters make you new again.

The key here is to maintain a steady breath while your moving. That way when life throws you a punch, you don’t tense up, hold your breath, and get all stressed out. Better to trust God and own your breath. Trust God and use what He gave you to remain calm and peaceful.

1.) SEATED OVERHEAD ARM STRETCH

In a cross-legged position, extend your arms out to the sides with a steady breath. Raise them up overhead into prayer position. Repeat 10 times.

2.) SEATED SIDE ARM STRETCH

Simply lower your left arm. Stretch your right arm to the side. Repeat on each side 5-10 times with a steady breath.

3.) DOWN DOG

Come to all fours. Spread your fingers wide. With a steady breath, tuck your toes and straighten your arms and legs. Lift your hips up and press your shoulders to the floor, but keep your neck relaxed. Press your heels to the floor. Walk your legs in if your heels do not touch. Stretch and breathe. Lower to all fours and try again a few times.

4.) PLANK

Come to all fours again, tuck your toes under, and straighten your legs. Move into one horizontal line. Reach the backs of your legs up. Make sure your hands are under your shoulders and palms are spread wide. Let your arms be straight, but make sure your elbows not locked. Keep a steady breath while you hold this position. Bend your knees to come down and sit back on your heels for a few moments before trying again. Try for 5 and work up to 10, always coming back to sit on your heels.

5.) SIDE PLANK BENDED KNEE

Come to all fours. At the same time raise your left arm and leg. Hold for 10-30 seconds. Keep a steady breath and repeat on the other side. Alternate 3-10 times.

6.) SIDE PLANK FOOT HOLD

Come to all fours. Raise your left side and grasp your foot. Hold there with a steady breath for 5-10 seconds. Repeat on your other side.

7.) DOWN DOG

Come to all fours. Spread your fingers wide. With a steady breath, tuck your toes and straighten your arms and legs. Lift your hips up and press your shoulders to the floor, but keep your neck relaxed. Press your heels to the floor. Walk your legs in if your heels do not touch. Stretch and breathe. Lower to all fours and try again a few times.

8.) THREE LEGGED DOG

To begin, come in a steady and solid Down Dog. Stay here or try to raise your left leg and hold it up a few seconds. Then try your other leg. Alternate each leg 3-10 times. Hang out between leg raises in Down Dog for a bit or sit back on your heels after each one to refresh your body.

9.) THREE LEGGED DOG ON ELBOWS

From Three Legged Dog, bend your elbows while keeping your leg raised. You can always lower your leg and sit back on your heels if you find this position too challenging. Or stay in Down Dog or on all fours. This will build strength in your arms legs and core. Keep a steady breath! Repeat on each leg 5-10 times.

Lie back and relax on your mat. Try to keep the still waters in your mind and heart. Linger here in peace and tranquility for as long as you like.

Go forth and keep a steady breath in all you do!

HALLELUYAH!