yoga

YOGA FOR A DEEPER SLEEP CHALLENGE BECAUSE YOU MATTER ( Yoga before bed to calm and restore your nervous system for a sweet sleep)

Posted on by pennyjoliver

In need of a few Zzz?  Back aching? Feeling stressed? Perhaps you find yourself in an overwhelming situation. Don’t fret! Instead do something good for you. Because You matter, and you deserve to feel great! After all, you got status: you matter not only to your family and friends, but the King of the world! You believe that Jesus died for your sins, You are a “VIP ” according to Heaven! So today, let’s treat ourselves like the people that we really are! Let’s honor our King by celebrating His magnificent masterpiece: You!

In this Quick Fix Yoga Segment, we’ll do the soothing restorative yoga pose, “Legs Up a Wall!” It will calm your nervous system, ease muscle fatigue, drain tension, improve digestion, and move stuck or stagnant fluids. It also will trigger your relaxation response, thus slowing your heart, breath and brain waves, promoting a peaceful, blissful state. The soothing benefits of this yoga pose grow deeper the longer you can stay in it. Try for 5 minutes at first, but if you can go longer, by all means stay as long as you like!

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 you feel strained, come back down and lay before a chair with your legs resting comfortably upon it. If even that is too strenuous, simply lay down on your mat or lay on the floor 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. Try to inhale and exhale through your nose. Let each inhale draw upon God’s peace. Let each exhale dissolve your cares, worries fears and doubts. Focus only on God’s peaceful and loving words in Isaiah 26:3:

You will keep in perfect peace whose mind is stayed on thee.

or Psalm 4:8 for a sweet night’s sleep,

When I go to bed, I sleep in peace because Lord, you keep me safe.

 

Now, 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 God’s 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 indulge in the tranquility and deep rest of letting go.

Because, You matter!!

xxoo

<3

YOGA FOR A QUICK BRAIN BOOST

Posted on by pennyjoliver

Join me and together we will boost our brain power!

Did you know? Just a 20 minute yoga workout will definitely improve the blood flow to your brain, according to a study published in the journal of Physical Activity and Health. Researchers had 30 female college age students spend 20 minutes practicing yoga and 20 minutes doing aerobic exercise. Researchers gave participants a cognitive assessment test after both the yoga session and the aerobic session. Amazingly, they found test scores to be significantly superior on tests that were taken after the yoga session.

Below is a simple yoga pose called “Padahastasana,” or Forward Bend. It is a great brain booster because it involves bending over. When you bend over blood rushes to your brain. As you progress in this pose, your head may eventually touch your knees. More importantly, your memory will be improving!

 

Stand tall with your feet together. Spread them apart if you need to for better balance. With your hands up over your head inhale deeply. Exhale as you fold over your legs. You may bend your legs if need be and work up to straightening them. The most important thing is the bending over. Even if you can only touch your knees and your knees are bended, this pose will still increase the flow of blood to your head.

To begin, inhale long and deep and stretch up to the sky with arms over head. Exhale and slowly fold over your legs. Repeat 5-10 times. Try and stretch and release your brain from all thought. Once you have completed the stretching up and down, remain folded over like the picture above. Inhale and exhale for 30 seconds to 1 minute and let Heaven fill your brain with Heavenly thoughts.

This pose also tones your abs and can relieve bloating, constipation, indigestion and other gastric troubles. The circulation of blood throughout your body is improved too. Your brain will be getting a boost with blood flow and, hopefully, heavenly thoughts too!

images (2)

xxoo

<3

YOGA CHALLENGE AT HORSESHOE BAY BEACH

Posted on by pennyjoliver

Coming at ya from Horseshoe Bay!

There’s something about the beach that compels me to strike a yoga pose. Maybe it’s the sand, or the sun. Maybe the water? No, it’s definitely the gorgeous blue sky! How about it’s all of these things, wrapped up in the sensation that I feel unbounded and absolutely unrestricted. So free! So, why not offer you a yoga sequence that may ignite that “freedom feeling” in you? That is precisely the reason why I choose these yoga poses below: to induce that open, free and easy feeling. These poses will help you to open your heart center, activate your core, free your hip flexors and lengthen your hamstrings. Focus on your breath as you move through these yoga postures; it will increase the benefits of each pose. Your body will love you for it!

If you like, take it a step farther and enhance your yoga workout and your life with meditation upon God’s words.

For God says in His word that,

…if the son sets you free you will be free indeed.

John 8:36

I find the challenge is staying free. Seems everything and everyone wishes to control each of us. It’s usually not intentional, but most of the time routine, habits, culture and even people’s needs and expectations have a way of captivating and imprisoning us. Soon, we’re living for everything else but what really matters. These words from God are a great reminder to us that we are no longer bound by anything or anyone. We were captives once and Jesus came to set us free. And, if we believe Him, we will be free indeed!

Before you begin, take a moment to get into that “beachy” state of mind. Breathing deeply and thinking upon how free you are in this present moment will help. Try to stay present through out the segment and remind yourself daily that freedom is always yours, both on and off your mat!

1.) Intense Side Stretch Pose in Reverse Prayer Hands

It may be a challenge for you to try to get your palms to meet behind your back, but with practice you might do it! It will be worth your efforts too because your heart, back, shoulders, lungs, arms and more will begin to open and built up tension can then release. Remember, less tension boosts energy!

To begin, try to line up your heels with your right foot toes pointed forward and back foot angled slightly. If you feel unsteady, widen the width of your feet. Now, try and press your palms together at your back, and then take a huge breath in (your torso should lift as you inhale). Then, slowly release your breath as you fold over your forward leg. At the end of the stretch where you can go no further, release your hands and let them stretch over your leg.

Once you have arrived at maximum stretch, breath deeply through your nose for 5-10 breaths. Repeat a few more times and try with your left leg forward.

2.)  Lunge Pose

From Intense Pose, simply bend your forward leg and place your hands on your mat for support. Your right foot should be directly below your right knee, hands directly below your shoulders. You may deepen the stretch by extending your back foot away from your body. Breathe deeply through your nose for 5-10 counts. Try to stretch a little farther.

3.) Revolved Lunge Pose

After you have completed your breathing in Lunge Pose, simply lift your right arm up and look up at it. Stretch it as high as it will go and breathe deeply for 5-10 counts again.

4.) Extended Lizard Tail Pose

From Lunge Pose, simply and gently lower your elbows to your mat. Check to make sure your elbows are directly below your shoulders. In the picture, I went for a deeper stretch by extending my forward foot, but you don’t have to do this. You may also lower your back knee to the mat if holding that knee up up is too much of a challenge at first. Breathe through your nose while in the pose for 5-10 counts.

5.) Elbow Plank Pose

From Extended Lizard Tail Pose, pick up your forward foot and swing it around to Elbow Plank Pose.

Or, alternately, lay down and place your elbows on your mat with shoulders directly on top of them. Curl your toes under and lift your body up. Try to breathe deeply and steadily for 10, 30 or 60 seconds. Repeat the process a few more times if you like.

 

6.) Camel Pose

Come to your knees. Curl your toes under. Let your knees be directly below your hips. Place your hands on your hips. Slowly and gently lean back. If you feel you can go farther back, take it slow and lean back while pressing your hips forward. If you can, let your hands find your heels, but only if it is comfortable for you. Maybe touch one hand, then maybe come up and do touch the other one. Do whatever feels good and right for you! Any pain always means stop immediately!

If you are able to stretch farther, uncurl your toes and hold both heels while pressing your hips forward. Breathe deeply for however long that you can. Start with 3 breaths through your nose only and work up to more.

When you have completed each pose on each leg, lie down and let healing happen. Realize how truly free that you can be!

Halleluyah!

xxoo

<3

STRESS, LET’S BREAK UP!

Posted on by pennyjoliver

Do you feel it too? All tensed up and nothing to help you?

Sometimes in life your going along and – pow! – you are all tensed up. Well, that’s me today. Actually that’s me all last week. I’m sitting here with achy shoulders that won’t stay down. They disobey my command to relax and quietly try to climb up into my neck all day. Then the neck becomes strained from holding the shoulders up. Tension then rides down my back and takes up space in other places. Sometimes, my ears ring and I feel my face all crinkled up from holding all my body’s tension. My mood is not kind, and fatigue sets in despite my efforts to get a good night sleep. I wonder how I got this way. I can’t imagine why, because I did yoga last week and yoga is my little stress reliever. Thinking upon God while I stretch and flex is my way of breaking up with stress before it becomes a problem. But today is a culmination of a week’s worth of unreleased tension, and I have been trying to analyze why it’s happening to me.

Bing! The light bulb goes on! “I think I know why,” I exclaim to myself… and now to you, because although my body engaged in the yoga I did everyday, my mind did not join me. I rushed through the yoga poses without being fully there. I did not come to the yoga party fully dressed! It’s not that our minds need to be on the mat at all times, but we do need to let our thoughts arise, whatever they may be, so that we can let go of them. Letting each thought that arises go, in the flow of your breath, lets tensions release. Once we let go of any stress in our minds, our stress will disappear in our bodies. That’s the gift of yoga. Our outer world shifts to reflect our new perspective.

We can enhance the gift of yoga by handing over all our cares, worries, fears and doubts to God and really break up with stress. Then make it your practice within your yoga to hand it over to the care and responsibility of Almighty God. Proverbs 4:23, tells us to,

Be careful what you think because your thoughts run your life.

Medical research is just catching up with God’s words from thousands of years ago. Studies and medical research are increasingly proving that you become what you think. I’m thinking that me and stress, yeah, we’re gonna break up!

How about you?

 

YOGA CHALLENGE TO EASE BACK PAIN

Posted on by pennyjoliver

You can ease an achy back, enhance your posture and improve spinal mobility with these seven simple yoga poses. When your back muscles are well conditioned, back pain can be greatly reduced. Breathing through your nose will enhance all the benefits of the poses, encouraging strong circulation and relaxation. Try to maintain a strong steady breath, as it will allow you to go deeper in the stretch, This releases tension in your muscles and improves your flexibility. Always be gentle with yourself. Go slow and keep a steady breath for maximum results. Gradually increase the intensity of this segment by holding each posture longer.

A relaxed state will always up the results of all your efforts. The Psalmist pens,

You are my place of quiet rest I wait for your word to renew me.

Psalm 119:114

1.) Easy Forward Bend

Stand comfortably, preferably with your feet at hip width for better balance. Let your hands clasp your elbows. Bend your knees. Now gently fold forward. Stop where it feels most comfortable. Take 5-10 long and deep breaths. Stay long enough for your back and spine to release (you’ll feel it) if you can. Slowly come back up. Repeat again or move on to the next yoga exercise.

Many people who suffer with lower back pain have tight, short hamstrings. This pose will lengthen your hamstrings and release your lower back.
2.) Cat Pose

Slowly and gently lower yourself to your mat or the floor. Come on to your knees. Spread your palms out in front of you. Place your knees directly below your hips. Place your palms directly below your shoulders. Inhale slowly as you gently round your back and lower your head. Exhale slowly as you come back to the starting position. Repeat the process 5-10 times.

3.) Cow Pose

Come to your hands and knees. Cow Pose begins in the same position as Cat Pose. The only difference is that your head goes up and back. As your head goes up, your back will arch, so take it slow. Inhale slowly as you gently raise your head. Exhale slowly as you lower your head. Repeat the process 5-10 times.

Cat and Cow Poses can also be done together, inhaling in Cat Pose and exhaling into Cow Pose. A good exercise for strengthening your back, spine and neck too. I especially like how Cow Pose tightens and tones the neck area!

4.) Easy Seated Forward Bend (a favorite of mine for an achy back)

Gently sit on your mat or the floor. Extend your legs directly out in front of you. Take time to sit up tall on your sitting bones. Let your weight be even on each side. Leading with your chin, extend your torso out over your legs. Slide your hands down your leg. Stop when you feel a good stretch. Bending your knees as you extend will ease you into the stretch. You may keep them bent or try to straighten them as you build flexibility. Also, staying in this pose for a minute while breathing slowly and deeply will allow you to go deeper into the stretch.

5.) Lying Leg Stretch

Lie flat. Take time to relax here a moment. Then, without tensing up, adjust your body by trying to get it flat on the floor. When you’re ready, bend your right leg. It does not matter where you bend it to. What matters is that it is able to support your body when you raise your left leg. Feel free to explore what feels good for you! Raise the left leg slowly and bring it close to your torso. Breathe deeply here 5-10 times. Then repeat the process on the other leg.

6.) Baby Pose

Lie flat on your mat or the floor. Adjust your body and try to relax before starting this pose. When you are ready, slowly and gently bring your knees into your torso. If you can, give them a big hug! If you can, raise your head too. Slowly breathe deeply here for 3-5 counts and repeat again a few more times. At first you may not be able to hug your knees or lift your head. Do what you can here, because even a little bit goes a long way. Never think because you can’t do these exercises optimally that they aren’t doing anything. Your body will benefit from all your efforts every time!

7.) Lying Double Leg Twist ( another really good release in back, neck and shoulders that my back takes delight in!)

Lie flat on the floor. Adjust yourself so that you are spread out evenly on the floor. Extend your arms directly out to the sides. When ready, gently bend your knees and bring them into your chest (or as close as you can). At first, maybe you can only bend them and your feet are still on the floor. No problems! Simply begin the exercise from whereever you find yourself. Now, take a big inhale. Exhale slowly as you release your legs to the right side. Slowly turn your head to the left side or keep it in the middle. Take a few deep breaths here and stay as long as you like. Then repeat the process on your left side.

Peace and blessings!

Halleluyah!

 

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

Posted on 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 CHALLENGE FOR FLEXIBILITY

Posted on by pennyjoliver

Beloved, you can become uber flexible. Simply include this Challenge directly after any of the other Halleluyah Yoga Challenges  at least 3 times a week. Soon, you will see all of your yoga poses enhanced by these few simple stretches that target the big muscle groups like your legs, hips, back and spine muscles. When these muscles get stretched and lengthened, they release stress in those areas. The less stress, the deeper the stretch and the more flexible you become. Get stretching! They will prove a great compliment to any Yoga Challenge and a nourishing cool down at the end of any of your work outs. Your insides will be thanking you too!

You know the saying…

…”Blessed are the flexible for they will not be bent out of shape!”

or, as 1 Peter 5:7 says,

Give all your worries and cares to God, for He cares about you.

1.) Seated Forward Bend Warm -Up

With your legs straight out in front of you, sit tall with hips below your shoulders. Lean back slightly without hurting your back with a big inhale. Quickly lean forward with a big exhale. Lead with your chin. This method will keep your back lengthened for a deeper stretch. Repeat this process 10-50 times. The more you do this, the deeper you will be able to stretch.

2.) Butterfly Pose

Bring your feet in. Press the bottoms of your feet together. Pull them toward your body. Let your elbows keep your legs down. With a big inhale bend forward, leading with your chin. Remain at a good stretching area that is comfortable for you. Breathe deeply for 10-20 counts. Again, the longer you stay in the stretch, the more flexible you will become!

3.) Seated Side Angle Stretch

Extend your left leg out to the side. Look at the opposite side. Lift your right arm and lean over your extended left leg. Inhale when your body is up ight.  Exhale when you lean to the left side. Try to look up at your arm. Repeat 10 times or more time, then repeat with your left leg extended.

4.) Wide Legged Stretch

Extend both your legs out to the sides. Inhale and sit up tall. Exhale as you walk your hands forward. Again, lead with your chin to lengthen your back. When you’ve stretched as far as you comfortably can, stay there for a few big breaths, then walk your self back. Continue walking out and back 10 times, or stay in the stretch for a while. You will notice you will go deeper the longer you stay in the stretch. The steady deep breaths will release tension in your muscles – so don’t forget to breath!

5.) Seated Forward Bend

Sit up tall with hips below your shoulders. Clasp your hands together and stretch your arms up over your head with a big inhale. Leading with your chin fold over your legs with a big exhale. Whereever you find yourself in the stretch is your starting point. Stay for a few big breaths. Then stretch up and fold again over your legs for a total of 10 times.

6.) Runner’s Lunge

With right knee directly over your foot and hands on each side for support, stretch into a lunge. Hold it for a few big breaths. Now bend your back leg. Move your sitting bones back. Straighten your forward right leg and stretch over it while sitting back. Breathe deeply for 10 counts. Move forward and backwards several times. Feel a good stretch and stretch for a while! Repeat with your left leg forward.

7.) Split Position

Start your split from the lunge position above. When you stretch back, that is the position that will ease you into the split. Let the forward leg stretch forward as you straighten the back leg and split! Try to keep your hips facing forward. Look up and stretch. Fold forward and stretch. Breathe deeply and hold the position as long as you feel good in the stretch. Move into the split a few times and come out. Keep a steady breath. You will discover the longer you split the deeper you will fall into it.

We may never have a full split but our bodies will still benefit from every effort that we make!

Drink in the soothing effects that stretching provides and find joy in a fresh perspective!

Halleluyah!

YOGA IN A TURRET CHALLENGE (How to build core, leg and hip strength when space is limited)

Posted on by pennyjoliver

Say your in a tight space. Possibly, you’re on vacation in a hotel room and suddenly, you need to strike a few poses. Of course, why not do the most efficient poses that will burn off the cheeses cake you ate last night? Perhaps, you are in your office and in need of  bursting out of your mid day slump. Maybe you’re even sightseeing somewhere in the world. There’s barely any space but the space you do have is really intriguing. Where ever you may find yourself there is always a few yoga poses that you can do!

Beloved, “Kick some asana!”

Below you will find 6 leg and core poses that you can practice in small spaces. Put to breathing you will boost energy and build core, leg and hip strength. Complete the sequence 3 times with each leg forward for a total of 6 times for a serious burn.

Realize the significance of the turret I am posing in and the stronghold it has been for San Juan, Puerto Rico for over 500 years!

Proverbs 18:10 says,

…”The name of the Lord is a Strong Tower.”

 

 

1.) Sitting Twist and Stretch

This sitting twist will serve as a quick warm up to practice before you begin. Simply find a place to sit. Grab your right knee and pull it up into your chest. Now grab your foot and raise it up over your left thigh. Inhale, pulling that right knee into your body with your left arm. Then, exhale and twist to your right side. Use your left arm for support. Go deeper into the twist if you can. If you find you cannot pick up your leg, simply cross your legs at the thigh and twist from there. Repeat the process on your other side.

2.) Tree Pose

Tree Pose will also  stretch and straighten your legs. Stand and slowly raise your left foot. Place it on your inner left leg thigh. Try and lengthen out your waist by pulling your stomach in and keeping your hip bones forward. Try to stretch your left leg slightly behind your standing leg. An easier version of Tree Pose is to place the right foot on your left or standing leg’s ankle to begin. Move it up your leg as you progress. Place your hands in prayer pose; inhale and exhale slowly for 5 counts. Repeat on your other leg.

3.) Warrior II

Step forward, bending your right leg. Keep your left leg straight behind you. Raise your arms and stretch them out to the sides. Inhale and exhale long and slow for 5 counts, pulling your torso up and stomach in. Repeat with your left leg forward. Stepping slightly out is much less challenging. Do what works for you. Come back to a standing position.

4.) Warrior I Sweeping Arms

Step forward, bending your right leg. Keep your left leg straight behind you, hips facing forward. Inhale, sweeping your arms upward. Pause. Then exhale, sweeping them down. For more intensity, as you sweep your arms down let your head and torso follow. Your head will be bowed, torso lowered and your arms will be extended up behind you. Pause and repeat 3-5 sweeping arms with inhales and exhales. Remember, you can always step out slightly! Every place you begin from builds strength. Repeat the process with your left foot forward.

5.) Low Lunge in Prayer Position

Step forward with your right leg. Your left leg is straight behind you, hips forward. Inhale slowly, lifting your arms up. Exhale slowly, pressing your palms firmly into prayer position. Repeat 3-5 long and deep inhales and exhales. You may gently place your back leg on your mat or keep it up for more of a challenge. Remember that the distance between your legs determines the difficulty. Repeat the process with a left leg forward. Come back to a standing position.

6.) Low Lunge Hip Stretch

Step out with your right leg forward. Let your torso drop and stretch. Lower your back leg to your mat. Lower your hands also. Gently wiggle your forward foot to the right side and feel the stretch. Stay here and breathe deeply for 3-5 counts. If you are able, place your elbows on your mat. You may keep your back leg off the ground for a more intense stretch. Breathe deeply again for 3-5 counts. Repeat with your left leg forward.

 

HALLELUYAH!

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

Posted on 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!

MOUNTAIN POSE AND MUSTARD SEED FAITH

Posted on by pennyjoliver

Tadasana is Mountain Pose – Tada means “mountain” and asana means “pose”. Though Tadasana is a very basic pose, it physically challenges us to stand firm and strong, enabling us to establish a steady foundation from which many Yoga poses transition naturally. Tadasana improves posture, establishes good alignment, makes one aware of one’s body and develops feet, ankles, legs, back and core strength.

Striking a Mountain Pose reminds us that mountains are quite tall. In fact, Mount Everest, which is the tallest mountain in the world, stands at 29,029 feet. Get inspired because Almighty God encourages us that we can actually move a mountain!

In Matthew 17:20, Jesus states,

Truly I tell you, if you have faith as small as a mustard seed, you can say to this mountain, move from here to there, and it will move. Nothing will be impossible for you.

So, what is the size of a mustard seed? Wikipedia says it is usually 1-2 millimeters in diameter. There are 1,000 millimeters in a meter. We are talking miniscule. Teensy weensy! A mustard seed in comparison to a mountain is microscopic! Nevertheless, Jesus says the amount of faith needed to do great things, like move a mountain, is small!

As you stand in Praying Mountain Pose, think about what mountains that you need to move in your life. Then pray and have faith the size of a mustard seed that God will move them for you!

Directions For Tadasana:

Stand tall. Place your feet no wider than hip width. Let your toes and the bottoms of your feet be fully extended on your mat. Pull in your stomach. Roll your shoulders back and let your chest lift. Feel as if your torso is rising up through your waist, each vertebre gently falling into place. Squeeze your buttocks and try to pull them under your tailbone. Drop your shoulders. Lengthen your neck. Relax your face muscles. Place your hands in Prayer position and breathe deeply while you reflect upon the Bible verse. Feel tall, firm, and immoveable, with faith like the grain of a mustard seed!

Relax your body. Always remember the little mustard seed and what it can do!

Halleluyah!