Yoga promotes health and happiness, helps us lose weight, burn calories, boost metabolism, and reduce stress. Twisting yoga positions stimulate our metabolism which helps our brain, heart, and kidneys to function smoothly. Back-bending yoga positions improve our breathing encouraging fat burning capabilities. Inverted positions stimulate our circulatory system while encouraging blood flow and oxygen intake throughout our vital organs and our entire bodies.
Chronically elevated levels of stress can cause weight gain – when we are stressed, our adrenal gland secretes the hormone cortisol. Cortisol is good for us, however too much cortisol flowing through our bodies can mess with our metabolism, causing us to be irritable, depressed, and unable to lose weight. Generally, yoga reduces stress. Studies also show that prayer and meditation help to reduce stress as well. As you practice this yoga challenge try to maintain a meditative state by refusing to let your mind focus on anything negative. Perhaps theses comforting words from our Heavenly Father may help!
Don’t worry about anything; instead pray about everything. Tell God what you need, and thank him for all he has done.
Philippians 4:6
Try to relax by breathing deeply in a seated position. When you feel you are ready, grab a mat, water and let’s get started!
1.) Forward Bend
- Stand hip width.
- Extend your arms out to the sides with a big inhale.
- Press your palms together overhead.
- Release your palms and slowly lower your arms with a big exhale.
- Repeat 10 times.
2.) Forward Bending Twist
- Lower your torso as far as you can, whether on your knee or on the mat.
- Inhale deeply. Exhale deeply, extending your right hand up – if possible, bend your right knee.
- Repeat, extending your left arm up while bending your left knee.
- Alternate each arm and leg for a total of 5-10 repetitions.
3.) Lunge Pose Twist Variation
- Lower your left knee directly below your hip.
- Keep your right forward toes directly below your knee.
- Take your left elbow and place it to the outside of your forward knee.
- Let your palms meet and press them together.
- It may be beneficial to inhale before you twist, and exhale as you twist. This creates more room for the twist!
- If you can, tuck your back toes and lift your right knee off your mat.
- Breathe deeply up to 10 times then switch legs.
4.) Warrior I with Eagle Arms
- With your right foot, step to the top of your mat with your toes pointed forward and directly below your knee.
- The longer you step, the more challenging this pose will be.
- Both your heels should be on the same line, if possible.
- Sink your hips and pull your torso up and out of your waist.
- With both elbows extended and bent in front of you, slide your right arm under your left elbow. Continue to snake that hand around your arm until both palms meet.
- Lift your Eagle Arms and look up to the heavens.
- Breathe deeply up to 10 counts and switch legs and arms.
5.) Star Pose Twist
- Come to the middle of your mat and extend both your legs to the sides.
- If you find you cannot lower your torso to the mat, stay where you are. Place your hands on your legs and breathe deeply for 3 counts.
- Lower both hands to your mat. Make sure your hands are directly below your shoulders. Inhale deeply. Extend your left arm up with a deep exhale.
- Repeat inhaling deeply with both hands on your mat and exhaling deeply as you extend each arm up for a total of 10 times with each arm.
6.) Seated Spinal Twist
- Sit with both legs extended in front of you.
- Lift your left leg, taking a moment to stretch it.
- When ready, inhale deeply and exhale deeply while extending your left foot over your right thigh.
- Your exhales give you more space to twist, so try to remember to exhale as you practice each twist.
- Sit up tall and hug your knee to your chest and breathe deeply for 10 counts.
- Repeat on the other side by extending your right leg over your left thigh.
7.) Bridge Lifts
- With your feet hip width below your knees, inhale deeply while lifting your hips up.
- Exhale deeply as you slowly release your hips to your mat.
- Repeat this 10-20 times.
8.) Camel Pose
- You may want to roll up a towel and place it under your knees for comfort and protection.
- You may keep your toes tucked for an easier version, or let your toes lie on your mat.
- With your legs hip width and hands on your hips, inhale deeply and gently stretch back.
- If you feel comfortable, release a hand to your foot. Then alternate reaching each hand back.
- If you continue to feel comfortable, reach both hands back at the same time with a normal breath.
- Stay in the pose for 5 to 10 counts.
9.) Seated Forward Bend
- With legs stretched out in front of you, inhale deeply with arms extended out to the sides, then overhead.
- Exhale deeply, releasing your arms while gently folding forward over your legs.
- Repeat 10 times. Then stay folded over your legs with deep breathing for 10 counts.
10.) Low Lunge Twist and Stretch
- Come up to your knees.
- Extend your left foot forward, with your knee directly over your foot.
- Let your hips sink forward.
- Inhale deeply, then exhale deeply, gently twisting over your forward left thigh.
- Hold the twist with 5-10 deep breaths, then release.
- Clasp your hands behind your back. Gently lift them up and hold them there with 5-10 deep breaths.
- Looking up will help your back arch. You may place your hands on the back of your hips as well.
- Repeat both positions with your right leg forward.
Lay down for a few minutes and let all that work you did for your body work for you now!
Try to complete this yoga sequence a few times a week for best results and thanks for joining me!
May peace always be with you!
til next time
Love, Penny
