YOGA FOR PRAISING GOD FOR BEGINNER’S AND BEYOND CHALLENGE

Posted on December 9September 17 by pennyjoliver

The Halleluyah Yoga Beginner series is about maintaining a healthy range of mobility while building strength and balance in your body. These segments should challenge you to get to know your body, especially finding out what you can do physically. Then you can easily expand upon that. Forget about the goal and effort of the poses. Resist the temptation to push and grip, thus creating and holding tension in your body. Rather, concentrate on the process of moving and praising. Let your inhales lift you and expand your body. Let your exhales move you a little farther physically. Let this Yoga segment be your daily devotion of praise. Allow God to transform you from the inside out. Let joy and peace overwhelm you as you soak up all the benefits of praising God!

Below are a few praises from God’s word that speak directly from us to our God!

“I will exalt you, my God the King; I will praise your name forever and ever!” Psalm 145:1

” Praise the Lord, O my soul!While I live I will praise the Lord; I will sing praises to my God while I have my being. Psalm 146:1-2

” Bless the Lord, O my soul; And all that is within me,bless His holy name!” Psalm 103:1

Sit on your heels and let’s begin. Place a small pillow or rolled up towel between your legs and your sitting bones if sitting on your heels is a bit challenging for you.

1.) SEATED SIDE STRETCH

Extend your arms straight up from your sides as you inhale. Gently arch back if you can. Exhale, leaning to your left side. Look up. Repeat each side for 3 -10 times each side. Inhale and lift your arms up. Exhale and lean to the sides.

2.) RISING KNEE/ARMS CLASPED

Gently rise to your knees. Clasp your hands behind your back. Inhale and arch slightly back. Exhale and bend forward. Repeat 3-10 times slowly and gently.

3.) BENDED KNEE TWIST

Step your right knee forward. Take a big inhale. Exhale while twisting to the right. Place your left arm on the outside of your leg as you twist. Repeat 3-5 times and try your other leg.

4.) PRAYER POSE/STANDING SIDE TWIST

With hands in Prayer Pose, breathe deeply for a few counts. Widen your legs and stretch your arms out to the sides. Inhale while twisting to the left. Exhale while twisting to the right. Repeat 10-20 times.

5.) INTENSE STRETCH PRAYER POSE/ BEGINNER’S TRIANGLE POSE

Face to your left. Extend your left leg with toes pointing to the left. Your right leg toes are slightly turned out. Gently fold forward. Inhale and exhale 3-10 times. Repeat on your right side.

6.) STAR POSE ARMS EXTENDED INTO WARRIOR II

From Star Pose, inhale and extend your arms straight over your head. Exhale and open your arms into Warrior II Pose by bending your forward knee. Your left toes should be facing the left side, and your right toes should be slightly turned out. Repeat for 3-5 counts. Then try on your other leg.

7.) LUNGE POSE/ LUNGE WITH KNEE ON MAT

From Warrior II Pose, simply face the left side of the room. Gently lower your hands to your mat. Bend your back leg. Gently rest your knee on the mat. Place your hands in Prayer Pose. Breath deeply for 3-10 counts. Repeat the process on the right side of the room.

8.) CHAIR POSE/CHAIR POSE TWIST

Slowly bring your feet together. Lean back like you are going to sit in a chair. Raise your arms towards Heaven. Breathe deeply for a few counts. Bring your hands in a prayer position. Inhale deeply and exhale deeply, twisting to your left. Try to position your left elbow on the right side of your right leg. Repeat the process. Inhale in the middle in Chair Pose with arms up and exhale in Prayer Pose while twisting to your sides.

9.) KNEE HUG

Stand tall. Inhale deeply, raising your right knee. If possible, hug it into your chest. Exhale deeply, lowering your knee. Alternate legs with deep breathing for 3-10 counts each leg.

10.) BEGINNER’S TREE POSE

Stand tall in Prayer Pose with both feet on the ground. Raise your left foot. Gently place your heel on your standing leg’s ankle. Breath deeply 3-10 counts. Repeat on your other leg.

Praise God 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!

THE MIGHTY EAGLE!

Posted on July 4 by pennyjoliver

935b74bd137a7f63703f584e18c66398 This iconic bird can be found just about everywhere, from coins and paper to passports, and even the President’s official seal. The idea of using a bald eagle to symbolize America was proposed in 1782, and was immediately accepted by the newly formed Congress. It was officially adopted as the emblem of the United States five years later in 1787.

President John F. Kennedy wrote to Charles Callison of the National Audubon Society on July 18, 1961: “The founding Fathers made an appropriate choice when they selected the bald eagle as the emblem of the nation. The fierce beauty and proud independence of this great bird aptly symbolizes the strength and freedom of America.”

Since Roman times, the bald eagle has been associated with authority and statehood, commonly used as a symbol of governmental power. It’s no wonder then that the eagle is mentioned 33 times in the Bible! In Proverbs 30:18-19 we find the eagle as an amazing creature that God created. In Isaiah 40:31, God’s people who follow His ways will mount up and soar like eagles in their lives. God Himself spreads His wings over His people, in Deuteronomy 32:11-13.

Physically, the eagle is a being of grace and beauty. Its eyes possess the keenest eyesight and detects prey from high above. The eagle is also wise, making use of its resources by using the wind current to gain height. Sitting on rock ledge, it reads the wind; when the time is perfect, it simply spreads its great wings and soars upward. It’s kind of like faith. To have faith you just gotta let go of things and fully rely on God. Amazingly, it is the very storms that beat down upon the earth that give the eagle fuel to soar. Perhaps that is why God made eagles. To show us that we can exist, and even soar high above our circumstances just like the mighty eagle. We just gotta get to the edge of our rock and simply lift our wings.

In yoga, we have the Eagle Pose, which is a balancing pose. The challenge of this pose is twisting while balancing on one leg. If you like you can try this pose. Imagine yourself to be like the eagle, balancing in the wind while the strong and twisting storms of life are trying to make you fall. Settling into the pose, try and fix your eyes on Jesus and trust Him by maintaining a slow steady breath during all that is happening in your body and mind. This helps you gain a sense of calm and and trust. Then when a real life storm hits you out of your comfort zone, you will be able to simply breathe, trust and remain calm. Most importantly you will be able to soar!

Directions for Eagle Pose:

Legs: Bend your knees slightly, like sitting in a chair. Lift your left leg up and have all your weight on your right leg. Place your left leg across right leg. You should look like you are sitting cross-legged in a chair. If possible, place your left thigh above your right knee. Hook your left ankle behind your lower calf. Squeeze your inner thighs together and keep your hips squared and forward.

Arms: Put your arms straight out in front of you. Bend your elbows with palms facing you. Pull in your navel. Lengthen your spine. Keep your shoulders squared like your hips but keep them down and relaxed. Slowly place your left arm under your right arm. Keep your left palm running up your right arm until both palms meet. Hold your elbows up and lower your shoulders. Breath long and deep while holding this pose for 10-30 seconds or longer if you can. Repeat on your opposite leg and arm if you would like!

Blessings!

HALLELUYAH!