STRETCH IN YOUR CHAIR YOGA CHALLENGE

Posted on January 3September 29 by pennyjoliver

Join me in this quick “Chair Yoga Challenge” intended to stretch out any stiffness from your joints and muscles and leave you feeling super relaxed in a calm state of mind. Best of all you can practice this Yoga Challenge right in your chair, anytime and anywhere!

Always try to remember to take a few moments to unwind and get your self ready to absorb all the healthy yoga goodness. Slow, deep breathing with your eyes closed will help loosen up your thoughts of the day and get your body relaxed.

I was thinking about Halleluyah Yoga while on our transatlantic cruise and remembering that Halleluyah Yoga can be practiced anytime and anywhere. This Yoga Challenge was shot in the beautiful vast Atlantic Ocean between Portugal and Fort Lauderdale, Florida!. Notice there were life boats just below us which I was very thankful for and of course practicing this sequence calmed my nerves!

1.) Knee to Chest

Pulling your leg in will help with digestion and moving things along!

Grab your knee or any part of your leg and pull it into your chest.
Breathing steady and slowly will actually help your muscles to relax which allows you to become more flexible, deepening your stretch.
Slowly inhale while pulling in your leg and then slowly while still holding it in, exhale and let go. Release those bottled up tensions, stresses, cares, fears and doubts in each of your exhales.
With your same leg repeat for 10 long inhales and exhales in your chair.
Stay with your same leg pulled in for the next position.

2.) Leg Stretch

If possible try to straighten that same leg as best as you can.
Even a bent leg is a starting place so be encouraged that you are practicing yoga in the perfect position for you.
Hold your foot or hold anywhere on your leg.
Then breathe deeply for 10 long slow counts again, letting anything that bothers you to be released in each exhale.
Stay here with your same leg extended for the next position.

3.) Sit Cross Legged

Now simply take your same leg and sit cross legged.
Bet you didn’t realize that sitting cross legged is actually a chair yoga position beneficial to your health?
Sit comfortably here, breathing deeply for at least 10 long and deep inhales and exhales!

4.) Cross Leg Twist

A terrific hip, lower back and core strengthener!

Still sitting up tall in your Cross Legged position take a deep inhale in. Then exhale deeply while twisting to your left side.
Inhale again as you face forward then exhale as you twist to your right side.
Repeat inhaling while facing forward and then exhaling as you twist to each side for 10 twists on each side.

5.) Seated Pigeon Pose

This position will stretch your hips and may relieve back pain. Try to keep the leg on top parallel to the floor. It takes time but every effort along the way helps deepen your stretching, relieving stress and tension throughout your body.

With your right leg still crossed over your left leg, slide your right foot onto your left knee.
Slowly inhale and exhale deeply for 10 counts.
Pushing down on your knee will help you to stretch a little more but be gentle with yourself.
Stay here longer if it’s feeling good.

6.) Pigeon Twist

Yes! In Yoga, birds can twist too!

An amazing stretch for your hips and loosening up your lower back muscles that could be the cause of lower back and hip pain. Deep breathing will also help enormously!

Still sitting up tall in your Seated Pigeon Position, inhale slowly and deeply and then exhale slowly and deeply as you twist to your right side.
Repeat the inhale while facing forward and the exhale as you twist to each side for 10 deep breaths on each side that you twist.

Now it is time to repeat all 6 position using your left leg!

After you have completed all 6 position with each leg it is time to continue on!

7 .) Seated Chair Stretch and Forward Fold

With a big inhale interlock your fingers and stretch your arms up.
Looking up will also tone your chin. Also, arching your head back will open your chest and shoulders and stimulate your Lymphatic system, the system of bodily fluids that releases toxins stored in your body.
Now, with a big exhale fold your body over your legs and touch the floor if you can.
Repeat 10 times with inhaling up and exhaling and folding forward over your legs.

8.) Forward Bending Chair Twist

Inhale deeply in your fold forward.
Exhale, twist and lift your right arm.
Repeat the process lifting each arm, inhaling as your folding over and exhaling as your twisting up on each side.
Repeat twisting up on each side 10 times.

9.) Seated Chair Stretch with a Praying Twist

With a big inhale stretch your arms up.
With a big exhale slowly bring your palms to your heart in a prayer position.
Continue pressing your palms together while inhaling again. Then with a big exhale twist to your left side.
Repeat inhaling up and then exhaling while twisting to your right side.
Continue the process of stretching up and then twisting to the left and then stretching up and twisting to the right for 10 times each side!

10.) Seated Chair Cobra Pose

Move forward to the front of your chair.
Try to grasp the back of your chair.
If you find it to be too challenging place your hands on the chair rest or your hips.
Look up as best as you can and breathe deeply for 10 long life giving breaths.
Repeat a few more times holding your chair and breathing deeply.

The answer to the above question is “life boats below!”

But hey, aren’t you thrilled that your lifeguard walks on water! John 6:16-20, Matthew 6:45-56, and Mathew 14:22-36 are all powerful reminders that we need to have faith when we feel like we are drowning in the circumstances that life can sometimes bring. After all, God created the oceans and the seas. I think He’s a little bit bigger than the every and all of problems that could ever befall us.

Thank yourself for taking a moment out of your busy day for some self loving care. Remember to practice this Yoga Challenge anytime and anywhere.Your body will love you for it!

keep calm and yoga on!

xxoo

penny

YOGA FOR BETTER DIGESTION

Posted on August 14August 20 by pennyjoliver

Hi Friends!

It’s inevitable, from time to time I know we have all suffered from digestive distress. Approximately 10 million people each year visit the Emergency room due to abdominal pain. And in 2017 the US spent 1.3 billion dollars on (OTC) laxatives according to Statista, a statistic and study company.

Did you know that you can ease some of the symptoms and encourage good digestion just by doing a few yoga postures with deep breathing? Doing yoga on a regular basis may even eliminate all your digestive issues. Why not try a few postures right now?

I have created an easy and short digestion sequence just for you. Join me on the beautiful shore of Half Moon Cay, Bahamas and let’s get started!

Take a few moments before we start to ease you mind. Knowing that God loves you deeply beyond your human comprehension may help you to relax. Because you are divinely loved, He desires to give you divine rest. It is yours at this precise moment and anytime you need it in the future. The only requirement?

Come to me and I will give you rest.

Matthew 11:28

1.) Forward Bending Stretch is a blood-flowing, brain-boosting yoga pose that lengthens and compresses the digestive tract, stimulating digestion.

Stand with your feet hip width.
Inhale, stretching your arms up overhead.
Exhale, folding forward.
Repeat inhaling up and exhaling over 5-8 times.
Only fold over as far as you can. If this is too difficult, you may fold over and use a chair/table for support.

2.) Standing Side Stretch

Your feet should hip width.
Inhale deeply, with your arms stretched over head.
Exhale deeply as you stretch over your right side.
Repeat the process 3-5 times each side, inhaling with both arms overhead and exhaling as you stretch to each side.

3.) Squat Pose (and Twist) uses gravity to stretch and strengthen your groin and inner thighs. It also encourages blood flow to your kidneys and intestines encouraging digestion, and brings alignment to your pelvic floor. You may find it will release a tight lower back!

Stand with your feet a little wider than hip width apart.
Slightly turn your feet out.
Slowly bend your knees, lowering yourself as far down as you can.
If you find this challenging, place a rolled up towel or yoga blocks underneath your heels before you squat.
Once you are in a comfortable position, press your palms together in front of you.
Breathe deeply for 5-10 slow and deep breaths.
If you lower your left arm in front of you with a big inhale and then twist to the right with a big exhale, you will increase the benefits of the stretch.
Repeat the process with your right arm lowered in front of you, left arm up.
Repeat each side 5-10 times.

4.) Cat/Cow Poses massage your inner organs as you lengthen the intestines. According to Yoga Journal, this movement helps bring fresh blood to the epithelial cells responsible for efficient stomach function.

Go onto your hands and knees; be sure that your palms are directly below your shoulders.
Your knees are directly below hips.
Inhale slowly, lifting your chin and gently arching your back.
Exhale slowly, tucking your chin, rounding your shoulders, and pulling your stomach in as far as you can.
Repeat the process 10 times, inhaling up and exhaling down with deep breaths.

5.) Seated Forward Bends relieve constipation, bloating and flatulence by massaging the organs responsible for these functions.

Extend your legs straight in front of you.
Keep both of your sitting bones equally on the mat.
Inhale, stretching up with arms overhead.
Exhale, slowly folding forward.
Repeat the process for 10 inhales and exhales.
On your last fold forward, stay there and breathe slowly for another 10 long deep breaths.
You may bend your legs if it’s too difficult to keep them straight.

6.) Seated Spinal Twist helps digestion by improving liver and pancreas function.

With both legs extended forward, pick up your left leg up.
Hold the position, breathing deeply for 3 counts.
If you are able, place that leg over your right extended leg.
Placing your foot on top of your other leg is fine, and over the knee area is good too! Do what you can!
Once you have found a position you can do, inhale and lift your chest up. Press your shoulders down and lengthen your neck and spine. Then, with a big exhale, twist the the left side.
Breathe deeply for 5-10 counts and switch sides.

7.) Legs Up A Wall is intended as a deeply restorative pose. With deep breathing, you will ignite the rest and relax response of the body. This allows your body a chance to heal and repair, flooding your body with serotonin and putting you into a calm state of mind.

Find a wall to rest your legs on.
Let all tension go with the flow of your breath.
Inhale deeply, slowly, calmly and fully.
Exhale the same way.
Repeat the process for 1-3 minutes or longer if you choose.

I hope you enjoyed this stimulating, cleansing, encouraging, and restful healthy yoga sequence!

keep calm and yoga on

THE MIGHTY EAGLE POSE

Posted on June 28March 16 by pennyjoliver

The eagle is seated in a meditative state, proud and high upon it’s rocky ledge, eyes penetrating the ground for prey far below. Puffy clouds like dirty popcorn are rolling in, blackening the skies. The wind howls, the trees are swaying while their leaves dance and swirl. The eagle begins to open his wings. Suddenly the storm worsens but suddenly the eagle leans forward into the air. With openness and grace the eagle soars peacefully into the stormy clouds. With unwavering faith in the wind he’s flying high above the storm.

Below stands the Eagle Pose, designed to twist you up and make you wobble. But you won’t give in, right? You will focus, hold on and have faith won’t you? Actually, the purpose here is to help you to learn the Eagle Pose. Below are the 10 steps to help guide you. Of course you will wobble as we all do. Balancing on one leg is pretty challenging but hang in there. Every yoga pose is always a “work in progress.” It’s far more important what we take away from each pose that helps us live a richer, calmer and more productive, stress-free life.

What might we learn from the Eagle Pose while we practice it? When we get all twisted up and anxious to sit still. Focus on inhaling and exhaling consistently. Consistent steady breaths in any situation will immediately calm our nervous system down. Balancing poses are meant to bring on the chaos in our minds and bodies simply by trying to hold them up. But isn’t that a little bit like life? Trying to hold ourselves up yet the heavy load of stress weighs us down and tires us out. Chaos will always be around it’s simply how we react to it that matters.

What we really want to do is not stress out and respond in a calm peaceful manner. But we all over react sometimes. That’s because we are hardly put in situations where we do have a choice to react in a different way. That is where yoga can help. It offers us a better way to handle stressful situations through the challenge of practicing each pose. We realize there is a better, more positive choice to handle our stress. Then all we have to do is release what weighs us down and have faith that God will not only give us His strength but we can soar as well, high above the drama and chaos of our very own storms in our personal world.

Besides the above benefits the physical benefits are:

Increases overall leg strength especially, feet, ankles, calves, knees and hips.

Improves flexibility in our shoulders, hips and thighs while stretching our upper back, hips and thighs.

Opens back lungs increases breathing capabilities and is helpful to asthma suffers.

Improves focus and brain power while offering a sense of balance, coordination, body awareness and enhances our mind/body connection.

Those who hope in the Lord will renew their strength. They will soar on wings like eagles. Isaiah 40:31

Cast your anxiety on Him because He cares for you! ! Peter 5:7

keep calm and yoga on!

CHAIR POSE TWIST MINI CHALLENGE (learning to twist)

Posted on March 7June 17 by pennyjoliver

Hi Friends!

Show your spine some love…do a Chair Pose Twist!

You will also reap the benefits of building spine mobility and whole body strength and stamina. The twisting action of Chair Pose effectively compresses our internal organs. Upon release it sends fresh blood, oxygen and nutrients to those organs. Holding the posture while breathing deeply challenges our cardio capabilities and will torch a few calories too- even with out the twist!

Remember, as you move into this posture be gentle with yourself. Never push your body into poses, instead always take each yoga posture slow and easy. Before you begin, check out some tips below.

For Beginner’s… try using a wall in front of you or a chair behind you for support.
For Beginner’s…remain in a simple Chair Pose with palms pressed together at your heart.
Hold whatever posture you choose for 30 seconds to one minute. (or shorter)
Or hold for 10 seconds, rest for 10 seconds and repeat 10 times to build strength.
Don’t forget to repeat the twist with left elbow over your right knee.
Remember your deep inhales and exhales. They are key to enhancing all of your efforts in Chair Pose Twist as well as all the postures of yoga that you practice.

And what can Chair Pose Twist teach us?

How about before every decision take a moment to breathe deeply. We should lean back on God even if we cannot see Him. We should put our hands together and pray more often. Oh! And be ready because if God tells us to take a different direction by all means we must twist and go in that direction, even if it might be a little hard.

thanks for joining me and have a spectacular day!

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 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.

5.) Lunge Twist Variation

Lower your left arm to the mat.
Stretch your right arm up and gaze upward.
Breath deeply for 5 counts.
Switch hands.
Breathe deeply for 5 more counts.
Lower you back knee for more support.
Repeat positions 3-5 with your right leg forward.

6.) Fierce Pose

With legs together, sit back as if you were going to sit on a chair.
Stretch your arms up. Hold this position while breathing deeply up to 10 times.
Don’t let your knees extend beyond your toes.
To make it easier, don’t sit back too far and place your hands on your hips.

7.) Warrior III

Step out with your right leg.
You may bend that knee, but a straight leg is optimal.
Lift your back leg while keeping your hips facing forward.
Raise your arms, look forward, and breathe deeply for up to 10 counts.

8.) Low Lunge With A Prayer

Gently lower your back leg, with your knee touching your mat.
Sink forward, allowing for a deeper stretch.
Place your hands on your mat, hips, thigh, or in prayer position.
Breathe deeply for up to 10 counts.
Bring your back knee in for more support.
Say a prayer!
Repeat poses 7+8 with your left leg forward.

May love protect you and bless you as you move forward!

Halleluyah!

YOGA STRETCHES FOR BETTER GOLF SHOTS YOGA CHALLENGE (8 Yoga stretches with your irons to de-stress before you shoot)

Posted on November 23September 29 by pennyjoliver

Up your driving tee shot with these eight simple stretches, targeting your shoulders, arms, sides, hips, waist, abs, core and more! Breathe deeply as you stretch into each one. It will relax your muscles and allow for a deeper stretch. Breathing deep and steady will also relax your mind, allowing clarity and focus as you warm up for that perfect first shot!

All of these stretches require your driver to accompany you! Remember to take each one slow and always remember to breathe! I know from experience that golf can be quite a mind game. Focusing all your attention on your breathing and these stretches instead of allowing yourself to tense up before that first shot can really do wonders to up your game!

1.) Driver Stretches

Take your driver and lay it on your shoulders behind your head. Relax your forearms upon it. Feel your shoulders and arms open up. Give yourself a few deep breaths in this position. It will relax your upper body and allow you to stretch even deeper.

2.) Driver Side Stretches

Let your driver slide down your left shoulder and arms. Follow the driver and stretch to your side. Hold the position while breathing deeply again. Look up for a deeper stretch. Repeat the stretch on your right side. Do this on each side 4-5 times and don’t forget to breathe!

3.) Driver Twists

Hold onto your driver where it is a comfortable stretch for you. Your legs can be hip width apart or stretched a little farther to the sides, depending upon what feels good for you. Gently twist to the right, then gently twist to your left. Repeat the twist 5-10 times on each side.

4.) Driving Stretch and Lift

Take your driver and inhale deeply, stretching it over your head. Slowly lower it while exhaling. Lower and lift in the same manner up to 10 times.

5.) Driving Side Stretch

Take your driver, inhale deeply, and lift it up again. Exhale deeply as you stretch over your hips to the side. Repeat this by inhaling in the middle with the driver up over your head; then, exhale deeply as you stretch over to each side for a total of 5-10 times.

6.) Driving Forward Stretch

Stretch and lift your driver up once again while slowly inhaling. Slowly exhaling, gently bend forward. Lean only as far as you feel comfortable.You may bend your knees for added support and balance. Hold this position for a few breaths and lift back up to the starting position. Repeat for a few more stretches. Leading the stretch with your chin will increase the intensity of the entire exercise!

7.) Triangle Driving Stretch

Widen your stance about two and a half feet apart. Point your toes to the right side with your right foot. Slightly point your left foot in. Keep both heels on the same line. Lay your driver down for support. Hold it while leaning up and over to the side. Your face should be able to look forward. Slowly lower your hands until you feel a nice stretch. Hold this position with a few deep breath to relax and allow for a deeper stretch.

8.) Driving Warrior Stretch

From the same leg and foot positioning as the Driving Triangle Stretch, simply bend your forward knee. Step in for a less intense stretch. Then, take hold of your driver and slowly lift it up and over your back. Go slow and be gentle as you raise it over your head. If you find it a challenge at first, simply position your driver without raising it at first to gain familiarity with the stretch.

Look up and bend your forward leg a little more for a more intense stretch. Come out of the stretch and get back in it a few more times. Try to remember to breathe; it will help you release your muscles so you can stretch farther!

REVIVE TIRED LEGS HIPS AND FEET YOGA CHALLENGE

Posted on September 29January 25 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

YOGA TO BUILD BALANCE YOGA CHALLENGE (on your mat and in your life)

Posted on June 1September 29 by pennyjoliver

This segment challenges our balance while building a solid support system for our bodies to live in. Each Yoga posture here will enhance our way of standing and walking in this world, as well as how we perform our everyday activities. Building strong sturdy muscles, core power, agility and coordination will help us keep balanced throughout our lives, thus preventing falls and injuries.

The rigor and demand of these poses compels us subconsciously to summon our minds and bodies to connect in order to stay centered and balanced. To balance in any of these poses, full resolution is required. That is all of you, body mind and soul active and present in the pose. As in real life, holding yourself up day after day in the storms and situations of life gets real hard sometimes. We can easily lose our balance. We even fall! But a new calm can be upon us. Being fully present for every problem and situation provides us choice. We can choose rather than react. Thus the storms of life, as in these poses, will not be able to easily pull us off balance anymore.

As you begin this Yoga segment workout, try giving it your full resolution and see what happens. If you would like to take it a step farther, and find true lasting peace and balance in your life, reflect upon these verses of Scripture. There is a firm solid rock waiting for you to step on. Jesus wants you to see Him as your solid immoveable rock for your life. Practice standing on His Words He wrote in His book, just for you and I. He understands. He does not fail. He is as solid as a rock, today, yesterday and tomorrow!

…and the Bible says, “Everyone who hears my words and obeys them is like a wise man who build his house on a rock, “Matthew 7:24

…and it also says, “On Christ the solid rock I stand, ” Psalms 62:6

To that I say, “Rock Your Asanas!”

1.) Chair Pose and Twist

Stand with your legs and feet together. Lean back, letting your sitting bones lead, and bend your knees. Keep an eye on your knees. Do not let them bend beyond your toes. Stay here for 3-5 big breaths.

Inhale deeply while pressing your palms together and lowering your arms. Exhale, twisting to the side. Try to place your left elbow on the outside of your right leg. Keep pressing your palms together while looking up and behind you for a few more breaths. Raise your arms and repeat on the other side. Do this 3-5 times each side.

After you twist, open your arms up and twist a little farther. Widen the space between your feet and do not sit as low into the chair for a less intense version.

2.) Intense Pose Variations

Your heels should be on the same line, which makes this pose a little more challenging. Widen the space between your legs if you are just starting out. Your legs should be straight, but you may bend them too. Your left toes should face sideways, with your right toes slightly forward and angled as in the picture.

With legs all lined up, clasp your hands behind your back or place your hands on your hips. Inhale deeply while gently folding up over your forward left leg. Lead with your chin and really hold your arms up behind you. When you can stretch no farther, stay there and breath deeply for 3-5 counts. Repeat with your right leg forward.

In the same starting position with your left leg forward and with both heels on the same line, raise your arms up with a big inhale. Exhale, folding over your leg with arms stretched out. Try to lead with your chin; it will help you lengthen your back. Keep both your hip bones facing where your forward legs toes are pointed. Hold this position for a few big breaths, then fold over your leg for a few more breaths. Repeat with your other leg forward.

3.) Triangle and Triangle Twist

With heels on the same line again, and left leg toes pointing forward, gently push your hips back. Inhale and gently fold down your leg. Raise your back arm up and look at it. Open and stretch here for a few big breaths.

Drop your raised arm to your mat. Raise your lowered arm up (Simply reverse your arms.) Then twist. Hang out here for a few deep breaths. Repeat with your other leg forward.

If you find your hand does not make it to the floor, simply rest it on whatever part of your leg it feels good on and work from there.

4.) Tip Toe Extended Leg Squat into Half Moon Pose

Stand hip width. Bend your knees and lower your torso. Extend your left leg to the side. Stay here for a few deep breaths. Repeat and extend your right leg for a few deep breaths.

With left leg extended, again place your hands for support on your mat in front of you. Gently shift all of your weight to your left leg. As you do, pivot your foot so that your toes face the left side. Walk your hands on the mat and place one palm on each side of your forward foot. Lift off by straightening your forward left leg and raising your back right leg. If you feel balanced, circle your right arm up. This will cause your body to open up sideways into Half Moon Pose.

Push through the heel of your raised foot and try to straighten your standing leg. This will balance out your body in the pose.

5.) Half Moon Hand to Foot Balancing Pose

Move into Half Moon Pose. From here, bend your raised leg and grasp it with your raised hand. Try to keep that knee up in the back and gently push into that leg. Push like you are trying to straighten the leg. This will stretch you and improve your balance on that leg. Hold for a few deep breaths. Should you lose your balance, simply try a few more times.

To switch legs, start by turning your right shoulder over and down, facing your mat, by lowering your hands to the floor. At this point, both shoulders should be looking the floor. Lower your raised leg and raise your other leg; all that you are doing is switching your hands and legs here. Stretch by pushing through this leg for a few deep breaths. Repeat each side a few more times with a few deep breaths on each side.

6.) Down Dog into Three Legged Dog Crunches

Seated upon your heels, rise up to all fours. Tucking your toes and lifting your sitting bones, straighten your legs and arms. Arms and legs should be both shoulder and hip width apart. Press your hands widely into the mat while pressing your heels down to the mat. You should be able to look at your knees. Soften your neck while keeping your biceps close to your ears. Hang out here for a few breaths.

When you feel ready, lift your left leg. Hold for 10 breaths. Then bend and lower it. Aim for moving your knee to your head. That is one crunch. Repeat for 5-10 more crunches, then switch legs.

7.) Knee Hug into Hand Foot Extension into Tree Asana Variation

Stand tall like a mountain. Spread your left standing leg toes. Slowly raise your right leg. Bring your knee into your chest. Hold for a few deep breaths. Now let your right hand find your right foot. Focus on an object directly in front of you and remain calm. Straighten that leg by pushing your foot into your palm. Hold for a few deep breaths.

Practice this pose near a wall, steady chair, or countertop to maintain balance on your first try.

When you are ready, gently let go and let your right foot slide onto your left thigh. Lift your arms, breathe deeply, and hang out!

Repeat the entire process while standing on your right leg.

8.) The King’s Asana

Stand tall. Focus on an object in front of you. Slowly lift your left leg. Grasp your foot and lean forward. Press the bottom portion of your lifted leg into your hand. This will provide stability and allow your torso to lean forward for a deeper stretch. Stay for 10-30 seconds.

Repeat standing on your left leg.

9. Warrior II Sweeping Arms into Eagle Warrior

Step forward with your right leg. Both legs should be straight. Extend both arms up. Lean back and look up with a big inhale.

With a deep exhale, slowly release into Warrior I by bending your forward leg. Let your arms be straight and slowly lower them, moving them behind and up as far as they will go.

Inhale up with straight legs and arms overhead. Exhale and bend your forward knee as you release your arms back behind you. Repeat on the same leg 10-15 times.

After sweeping your arms with your right leg forward, remain in Warrior I. Bend your elbows and bring your arms up to shoulder height for Eagle Warrior. Take your left arm and slide it under your right arm; let your wrist and hand keep sliding up over the outside of your right arm. Keep sliding until your palms meet. Clasp them and continue pressing them outward for a deeper stretch. Hold for 10 deep breaths.

Repeat the entire process with your other leg forward. For Eagle Warrior with your left leg forward, let your right arm slide under your left arm and continue sliding it up the outside of your left arm.

10.) Praying Warrior III Asana

Standing tall and steady. Slowly lift your left leg up behind you, toes pointing downward. Press your palms together in a prayer pose and breath deeply 10 times.

Repeat standing on your left leg.

After you have completed this segment, relax for a few moments on your back in Corpse Pose. Breath deeply. Know that you can have a balanced life. Rock Your Asanas and rock your life!

May balance and peace be yours!

Halleluyah!

YOGA FOR PRAISING GOD CHALLENGE (Basic yoga postures that praise God)

Posted on April 6September 17 by pennyjoliver

Halleluyah is the Hebrew word for ‘Praise the Lord.” Asana is the Sanskrit word for “posture” or “pose”. And this Yoga Segment is the Praise the Lord Poses Segment!

Offer up praise to God in each Asana and watch Him bless your workout, fashioning it into an inner and outer total body workout! Emerge with joy in your heart, love in your soul and a peace that passes all understanding!

In these postures, you will challenge every muscle. Breathing deeply and steadily will enhance your efforts and soak up all the health benefits. Being attentive in each movement will give you the opportunity to feel how magnificently your body was made. Let God love you with a Heavenly love as you meditate upon these incredible Bible verses!

But God demonstrated His love for us in this: while we were still sinners, Christ died for us.

Romans 5:8

This is how we know what love is: Jesus Christ laid down His life for us.

1 John 3:16

Before you begin, take a few moments to quiet your mind and body by inhaling and exhaling long and deeply. Accept and believe that God loves you so much that He died in your place. As you position into each Asana, or when your palms meet, pause and offer up your Halleluyah’s!

1.) Seated Side Stretch:

Come in a cross-legged position or whatever is a comfortable position for you! Take a deep breath while raising your arms up from your sides into a praying position and pause. Exhale deeply, leaning to the left side. Try to place your forearm on the mat and really stretch your other arm over. Pause at the end of your exhale. Bring your arms up with a big inhale again. Pause and exhale over to your right side. Repeat for 5-10 times each side.

2.) Reverse Forward Bend:

From a cross-legged position, gently come to all fours. Place all your weight upon your feet. Tuck your hands under your toes and give yourself a deep stretch. From here, slowly rise, one vertabre at a time with your head and arms coming up together with a big inhale. Your hands should meet in a prayer position. Try to gaze upward and pause before releasing back down. Repeat this 3-10 times.

Maybe your hands just don’t go under your toes. Maybe your ankles, calves or knees are a better place for you. Simply do Reverse Forward Bend from your starting point. Always modify any position that challenges you, or you do not feel comfortable doing.

3.) Star Asana and Twist Stretch:

With your legs stretched out wide to the sides, inhale deeply, slowly lifting your arms straight up from your sides. Pause when your palms meet. Exhale and slowly release your arms. Let your right hand touch your left foot and stretch. Inhale it all back up and exhale over to your right leg with your left hand. Repeat, alternating sides, for 5 -10 counts each side.

Maybe your hands don’t make it into a praying position. Just lift them up then. Or maybe your legs will not extend to the sides comfortably. Walk them in a little, or more if you must. Always make it safe for your body by doing only what feels comfortable for you!

4.) Warrior II Asana:

This time we will be doing the same Star Asana to begin, and then stretch into Warrior II from there. So, with feet extended out to the sides, inhale deeply as you also extend your arms out to the sides. Lift your arms up into a praying position. Pause. Then slowly release into Warrior II by lowering your arms to shoulder height while pointing your right foot toes to the right side; bend that knee. Exhale slowly as you release.

Pause for a moment in Warrior II Asana. Pressing your palms together, take another big inhale and exhale in prayer position, pausing again.

Now, take another deep inhale, raising your praying palms while your legs straighten. Your feet face forward while your head gazes upwards. Pause. Then lower to Warrior II position again, and repeat the same process. Do this on each side 5 times.

Again, do each pose the way that feels good for your body. Your hands do not have to meet in prayer pose and your legs can be bent and not so wide. Do try to breathe deeply though!

5.) Intense Stretch Prayer Asana into Triangle Asana:

Come back to your comfortable Star Asana. Gently meet your fingers behind your back. Lift your hands up, following your spine and press your palms together into a Prayer Asana behind your back. Now, rotate your right foot to the right while your left foot rotates slightly. Each of your heels should be on a straight line if possible. Your legs should be straight as well. Take a few good deep breaths, then pause. Release your hands and straighten your arms with your right hand on your mat and your left hand up. Pause and take a few good deep breaths again. Come back to your Star Asana. Repeat with your left leg forward. Do this on each side 1-3 times.

If you find your fingers do not meet behind your back, place your hands wide with palms up on your lower back or hips. Or place them where they feel comfortable behind your back. You may even press your palms into Prayer Asana in the front of your body. You may also need to bend your legs a little and place your hands on your hips or thighs, calves, or ankles to begin, and progress from there.

6.) Praying Lunge Asana:

Turn to your right side with your right foot forward. Bend your legs and place your left knee on your mat. Inhale deeply and stretch your arms up from the sides. Pause. Exhale deeply into a prayer asana. Pause. Repeat on the same leg 3-5 times. Then do it with your left leg forward.

For a deeper lunge, if you are able from the above asana, step your forward leg out about 3-6 inches. Move slowly and stretch into a deeper lunge by stretching your back leg out. With a deep inhale, lift your arms up from your sides. If you are able, press your palms together. I find I can stretch my arms up higher by interlacing my fingers. Pointer fingers are kept straight. Look up. Pause. Exhale, releasing your arms down. Press your palms into prayer asana. Repeat the process of inhaling up, pausing, then exhaling down and pausing, 3-5 times with each leg forward. Always be in Prayer Asana during the pauses if you can!

7.) Praying Chair Asana With Twist:

With feet no wider than hip width, sit back as if you were going to sit in a chair. Lead with your sitting bones, inhaling deeply while lifting your arms out from the sides. Pause. With a big exhale, lower your arms and press your palms together into prayer asana. Inhale deeply, making space in your body for the incoming twist. Then exhale, twisting the prayer asana to the left side. Try to get your opposite elbow to the outside of your opposite leg. Pause. Inhale, going back to the middle with arms up. Exhale and twist to your other side. Alternate each side with an inhale arms up in the middle and an exhale hands pressed in Prayer Asana on each side. Repeat each side 5-10 times.

You may find your thighs muscles burning if you’re sitting too low. You may always stand up in the middle and bend into Chair Asana with each twist. Let your Prayer Asana fall where it may. With consistent practice, you will sit lower and twist more.

8.) Knee Hug into Hand/Toe Asana:

For additional benefits, pull your knees into your chest before getting into Hand/Toe Asana. Breath deeply for 10 counts with each knee pulled in.

After you have completed Knee Hug, take your right foot and straighten it out to the side. Hold and pause with continuous breathing up to 10 counts. Repeat with your left leg. Alternate each leg for a total of 3-5 times. Include the Knee Hug before each Hand/Toe if you like. Also, you may uses a sturdy chair, wall or countertop for support as you learn this asana.

9.) Knee Hug into Warrior III Asana:

Again, for additional benefits pull your knee into your chest before each Warrior III Asana. Hold for 10 counts of deep breathing!

After your last inhale, pause, and then exhale while releasing the Knee Hug. Let your leg straighten as it moves behind you. Try not to lower it to the mat. Try to keep your leg lifted behind you. Try to also keep your front body, torso and hips facing your mat. Breathe deeply for 5-10 counts. At this point, you may go back to a knee hug and do a few more Warrior III Asanas. Bring your right knee into a Knee Hug and do the sequence with your other leg.

You may also use a chair, table or wall for support. Don’t forget to breathe too!

10.) The King’s Asana:

Grab your knee again and give it a hug! Once you have held it for 10 counts of deep breathing, slowly move your hand to your foot as you move your leg behind you. I find holding my ankle really stretches me and provides support as I lean forward with my torso. Slightly bend your standing leg and don’t be afraid to lean forward. Just let go of your leg if you are on the verge of falling. If you can, hold The King’s Asana with continuous breathing as long as you can. Offer up your Halleluyah’s!

Use support for your forward arm. Don’t lean if you don’t need to do so; stand tall and build leg strength while standing on one leg. Try the pose and fall a few times. It’s a learning process. Do whatever suits you. There is no wrong way. Enjoy, have fun and praise God while you do!

…and that’s how you Halleluyah your Asanas!

Blessings!