yoga

TAP INTO YOUR FEEL GOOD CHEMICALS

Posted on by pennyjoliver

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God designed us with everything we need to live happy, productive lives. Scientists are now discovering that each of us is equipped with everything necessary for our survival. They discovered that our brain has a wellspring of self-producing neurochemicals that turn the pursuits and struggles of life into pleasure, and makes us happy when we achieve them. Problem is, in this digital age our biology is short-circuiting. We are prone to depression, anxiety and malcontent. Pharmaceutical companies are eager to readjust this imbalance with a pill. Doctors are prescribing more and more pills just to make us feel good again. Psychology Today and an article in the Huffington Post, ” Hack into your Happiness Chemicals,” says that simple lifestyle choices and changes in behavior can improve our brain chemistry, make us feel better and motivate us to maximize our full human potential.

Below is a short description of the Neurochemical and the simple changes that you can make to alter your happiness for good!

Dopamine:” The Reward Molecule” Dopamine is responsible for reward driven behavior and pleasure seeking. Every type of reward seeking behavior that has been studied increases the level of dopamine transmission to the brain. Want a hit of dopamine? Set a goal and achieve it! There is evidence that extraverted, uninhibited personality types tend to have high levels of dopamine than those who are more introverted. Try and be a go-getter and flood your brain naturally!

Serotonin: “The Confidence Molecule” Scientist say that Serotonin plays many different roles in our bodies. Serotonin flows when you feel significant or important. Ultimately, the link between higher serotonin and a lack of rejection sensitivity allows people to put themselves in situations that will bolster self esteem, increase feelings of worthiness and create a sense of belonging. To increase serotonin, challenge yourself regularly and pursue things that reinforce a sense of purpose, meaning and accomplishment. Being able to say “I did it!” will produce a feedback loop that will reinforce behaviors that build self esteem and make you feel less insecure and create an upward spiral of more and more serotonin. You can also get an easy boost of serotonin by getting out into the sun for 20 minutes. It promotes serotonin and vitamin D.

Oxytocin: “The Bonding Molecule” Oxytocin is a hormone directly linked to human bonding and increasing trust and loyalty. Some studies proved romantic attachment produced high levels of oxytocin. In 2003, a study showed that even cuddling with your dog increases your levels of oxytocin. In this cyber world where we are often alone, it is more than ever important to maintain face to face intimate human bonding. Put your phones away and imagine the many ways you can increase this bonding hormone. You can immediately take the time to dine and converse with your family. Workout with a friend. Get a pet and cuddle. Hug more and do more yoga!

Endorphin: “The Pain-Killing Molecule” The name endorphin translates into “self-produced morphine.” Endorphins resemble opiates in their chemical structure and have analgesic properties. Endorphins are produced by the pituitary gland and the hypothalamus during strenuous physical exertion. The Huffington Post  states that laughter increases it as well. Make it a point to physically exert yourself regularly and laugh while you do it! The smell of vanilla and lavender is linked to increased levels; studies have also shown that dark chocolate and spicy foods can lead to a quick endorphin boost!

One has to admit that this scientific research is amazing! After all, we are masterpieces created by God Himself. The will of God for us is to prosper in every way: spiritually, emotionally, physically, relationally and financially. That is why He has given us His Word, the Bible, His awesome prescription for a better life. When we read it and choose to live by it everyday, our lives will have no reason not to improve for the better in every way! Oh yes, as we try we will fail, and often. I do everyday. But I have discovered that God’s love for me is greater than my failures. He just wants me to get back up and try again. I have learned that we all are not our failures, we are so much more! And that we are loved by God infinitely, faithfully, and eternally. Go ahead, tap into your feel good chemicals. After all, God made them for you!

Feel loved, be happy and yoga on!

HALLELUYAH!

THE BUTTERFLY

Posted on by pennyjoliver

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I could drown in the amazing beauty of nature. From fiery sunsets to fields of gold to a vast array of colors of flowers and rainbows, to giant sturdy animals and intricate tiny bugs, it’s all so incredible. Even more astounding is realizing that God created this awesome world just for you and I! It’s the Creator’s signature of how mighty He is and how great His love is toward us – He give us eyes to see it, hands to feel it, and minds to study it. We feel it in the wind, hear it in the thunder, and taste it too! And, if we are willing to look real closely, sometimes nature reveals great truths.

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The journey of the Butterfly is one of those truths. The creature turns from ugly caterpillar, crawling on dirt and clinging to trees all of its life, to a gorgeous butterfly, so beautifully taken to the skies. The entire process from caterpillar to butterfly can be a revelation of our changed lives after we choose to put our faith and love in Jesus. On the spot, we become a new creation. Everything before our new creation is gone in God’s eyes. We are now beautiful creations living life above, enjoying the sweet nectar of life through God’s Word!

…and then there is a Butterfly Pose in Yoga. I thought as we practice this pose we might think on the truth of this verse of Scripture. Let Butterfly pose help you remember the “new” you!

 

How to perform butterfly pose.

1.) Sit with your spine erect, belly pulled in and legs spread straight out.

2.) Bend your knees and bring your feet towards your pelvis. Make an effort to bring your heels closer. The soles of your feet should touch one another.

3.) Sit up tall. Hold your feet with your hands and inhale long and deep. Exhale long and deep, pressing your thighs and knees downward towards the floor. With your arms gently make an effort to press your legs down a bit more. Continue this process a few times and stretch your wings!

4.) Bring your torso up with a big inhale. Exhale folding over your legs. Slowly walk your hands out. Feel the stretch in your inner thighs. Continue in your own breathing and remain in this pose for 30-90 seconds for a full stretch. Try not to grip and hold on. Instead, let your muscles release. Just as the caterpillar released and became a new creation, the beautiful butterfly, you can do the same!

Go forth and be “new”

God Bless!

HALLELUYAH!

 

YOGA AND MY MOTHER!

Posted on by pennyjoliver

0d4003e90ca330278c4ab0ccdfae06ddTHEIR HEARTS FOREVERYES!!!

Today, I must take a moment and thank God for my Mother!

It was a few months after my Dad died that my Mother began yoga practice at the ripe old age of 77! Never really one for exercise and never really into eating good or fitness, she took her mat and boldly entered a class of senior citizen yogis. I give her credit for just getting there. Lying on the floor and breathing weird with strangers has to be pretty intimidating in old age. Yet she never complained. She was happy, content, and thrilled at the prospect of meeting new people and making new friends. Unfortunately, 6 months later she became ill and suddenly died. However, a few of those new friends came to her wake. I remember her teacher especially. She was a tiny, able lady, bursting with gratitude from even knowing my Mom and reeking of the fresh smell of garlic. She was 86 years old. It was precisely at that moment, with out my consent, my mind took a snap shot. Little did I know I would visit that picture over and over again until I too would begin a yoga practice for myself.

Today, I am fifty six years young and a certified yoga instructor. I see why my Mom really enjoyed yoga. Because yoga is fun! Yoga is not just a form of exercise, it’s an experience! Where else can one roll around on a mat with your eyes closed and call it a workout? How about looking at the world from up side down in a headstand? What form of exercise encourages making funny faces while breathing or twisting yourself like a pretzel? Only yoga my dear friend!

It is hard to explain yoga to people. It is like going back to a place you used to know but somehow forgot. It’s a innocent place, like when you were a child in the outdoors, dancing in the gentle wind as the sunshine warmed your shoulders. Free of boundaries, free of control. and just flowing in the ever present, spontaneous surrender of your body, to movement. That is the yoga experience in words only. You must experience it for yourself.

Lately, I have come to realize that for me, yoga is also a portal back to my childhood. It is a place I loved with all my heart and I called home once. It is a place I could never forget but sometimes it is painful and yet wonderful to remember, and always worth the visit. My Mom is alive and well there. It is my childhood and I am my mother’s daughter again. That is the feeling I get when I work my body in yoga. That same feeling of security and purity, comfort and warmth, family and home.

We all begin yoga for different reasons. For me it was my Mother. I believe that in God’s immense wisdom He is able to use many different things in our lives to keep us going in the direction that He wants us to follow. Sometimes, I even think He makes us a portal back in time in order that we can move forward in life.

Today, six years ago, I woke up and I no longer owned the title of daughter. Although it was devastating, I thank God for the wonderful Mother that He gave me to experience for 50 years here on this earth. I feel intensely thankful and joyous for her. Today I celebrate her life and all the wonderful things that she did and all that she taught me. I celebrate knowing her and for her love, for being 77 and not giving up on life but trying something new. That was my Mom. That was my childhood and I visit it sometimes when I do yoga, with joy!

Happy Mother’s Day 2016

HALLELUYAH!

 

 

 

YOGA MAKES ME LAUGH!

Posted on by pennyjoliver

3f1054058df6b49e08a77deefef4d015LAUGHING YES!!!!

 

I can’t help it. Yoga makes me laugh!

Sometimes I laugh while trying to smoothly, but awkwardly, move my body into pretzel-like positions. During yoga, I also try to move my body into positions that animals naturally ease into. You know the poses; cat, cow, eagle, crow, cobra, butterfly and downward dog to name a few. There are also every day ordinary things that yoga wants my body to resemble like trees, chairs, triangles, children and even corpses! Unfortunately, most human bodies are physically challenged when it comes to contorting like that – and mine is no exception!

Did you know that in yoga there is even a lion’s breathing technique? I wonder how ancient yogis know how a lion breathes? You can’t help but laugh seeing a human performing it or try it for yourself. You cannot help but laugh. Funny thing is, more and more people are getting into yoga everyday. But, do I really need to be so animal-like and twisted at my age?

Let’s face it, fifty seven is kind of old for an upward and downward dog daily workout. Ask me if fifty seven was old when I was young, and I would have called it ancient. Yet, after years of dance, ballet, gymnastics, skiing, karate, and even winning gold medals and national championships, my daily workouts presently consist of rolling around the floor with my eyes closed while being up side down most of the time. It’s a change!

The goals of my workouts have dramatically changed as well. At fifty seven, standing on my head and splitting my body in half is what I aim for daily. Pushing up easily into a wheel pose or bridge would be nice too! I also wish I could look halfway human during breathing exercises. I’ve sadly given up striving for a sixteen year old body that rocks all the cool yoga wear too. Yes, it’s always good to have workout goals in mind. Unfortunately, unless I get a newer version of my body all of my workout goals are pretty much unattainable. But, I do have hope and I will always try. I am a very happy fifty-seven year old. I am healthy and have little strands of silver glitter in my hair. I also get up every day and look forward to doing yoga. I guess because yoga makes me laugh!

I can only hope that yoga makes you laugh too!

STRETCH YOURSELF!

Posted on by pennyjoliver

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Stretch yourself, do yoga!

Physical stretching, much like hydrating and proper breathing, can have enormous health benefits if done regularly. A regular stretching routine can help lengthen muscles, increase our flexibility and joint range of motion. Stretching loosens stiff muscles, improving our balance and posture. Blood flow increases from stretching for improved circulation, nourishing muscle tissues and flushing out any waste byproducts in the muscle tissue. An increase in our energy levels is felt and pain is eased by stretching. We may even develop a greater sense of well being. Now, who doesn’t need that?

HALLELUYAH!

 

WE GOT A SECRET MY SISTER AND I

Posted on by pennyjoliver

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I thank God for giving me yoga, a fit and able body to practice it, a mind to comprehend it, and a sister to laugh and experience it, the resources to learn about it, and the desire to share it with you!

My sister and I try to meet once a week for coffee and catching up on life. We discuss many things, especially now that she is a grandmother, but we always have something to share about yoga. It may be something we learned or something we have discovered about ourselves. We used to get together to only do yoga. Then we discovered it’s more fun sharing our discoveries with one another. It’s funny though, we don’t just do yoga. We are more “borderline obsessed” with it. Thank God for Google because we have discovered amazing things about how it can help us physically, medically, spiritually and more! I know only God is responsible for our health and fitness, but I would say that He is working in mysterious ways through yoga because we feel great!  We are in our fifties and we feel even better than when we were in our forties. Halleluyah!

Today, while talking,  my sister said precisely what I have come to believe, “Yoga is like this big secret that I have. I do it and feel so awesome after. I could be having a miserable day and there, right there after I do yoga, I feel so much better.” Well, she let the secret out! There is so much more to yoga than meets the eye. It’s not simply an exercise system. It’s also a health enhancer, an energy giver and an ailment reliever. It’s a God finder and a you improver and a journey waiting for you to explore!

Everyone knows that sisters can’t keep secrets. Yet, the secret remains true. There is more to yoga than what you can see. Won’t you give it a try?

HALLELUYAH!

 

 

 

WHY NOT YOGA?

Posted on by pennyjoliver

Why yoga, you might ask? The real question we all should be asking is: why not yoga?

There are 20 million people practicing various forms of yoga in the U.S. today. There is a growing number of case studies, polls, and the entire medical community talking about yoga’s potential to help, prevent, heal, or alleviate specific conditions. Yoga is also beneficial as a technique for relieving stress and coping with chronic conditions or disabilities. Most studies publish results that yoga is not only a form of exercise, but can act as a treatment and as a preventative form of medicine and healthcare.

Yoga is already a commonly used mind-body intervention for depression, bipolar disorder, anxiety and post traumatic stress. It’s used as a therapy for asthma and arthritis. It’s proving to be effective in cognitive problems and fatigue in cancer survivors. It’s proving that yoga can be an effective strategy in the primary prevention of cardiovascular disease and cardiac function and also COPD , migraines, metabolic syndrome, restless leg syndrome and weight management.  It can be a management for hypertension, menopause, GERD, and chronic heart failure, stress management and fatigue. It can also aid in chronic pain such as back and neck pain. It improves sleep and helps with all stages of pregnancy. Seniors get stronger, flexible and balanced, as does anyone practicing this form of exercise.

As you can see the benefits of yoga are phenomenal and growing. Anyone can do yoga and reap it’s rewards. You don’t need to be fit or flexible either. If you can breathe, you can do it! What do you need to know to get started? Inhale. Exhale. Repeat. Don’t let anyone fool you. It’s not much harder than that. Let go and let God show you how good you can truly feel from the inside out!

YOGA MINI CHALLENGE FOR KNEE STRENGTH (so you can pray!)

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Since prayer is the Christian’s most deadliest weapon, may we always be poised for victory, for we never know when we may have to fight a battle!

This segment will stretch, strengthen and flex our back and lower body muscles making it easier for us to stay on our knees and pray!

Complete each pose on the same leg during the sequence then switch to your other leg after you have completed all 6 postures.

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1.) Bended Knee Praying Position

With bended knees and hands in a praying position, sit on your heels. Inhale long and deep and exhale long and deep up to 10 times while dwelling on this verse of Scripture.

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2.) Rising Knee /Arm Stretch

Inhale long and deep with hands clasped behind your back as you rise up on your bended knees. Look up. Arch back. Pause and pull your stomach in. Exhale long and deep as you slowly come down to your heels. Let your head rest on your mat and try to lift your arms upwards behind you.

For a less vigorous approach breath long and deep and do the arm movements from the seated position.

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3.) Deep Lunge

Rise up from your heels and step forward and bend your left leg. Place your arms on the ground for support. Inhale long and deep, up to 10 inhales and exhales.

For more intensity bend your right leg and sink your hips. Stretch your arms overhead or place them in a prayer position.

For a less vigorous approach bend your back leg.

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4.) One Knee Forward Stretch

From a lunge position move your body slowly backwards. Try to straighten your left leg out in front of you. Extend over your straight leg. Inhale and exhale long and deep for 3-10 times.

You can also move into lunge pose with a long and deep inhale then exhale, moving back to a one knee forward stretch. Repeat up to ten times.

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5.) Deep Lunge/Back Leg Bend

Slowly step your left foot forward, letting your hips sink. Be gentle with your knee as you bend it, picking up your right foot. If you can, lift and stretch your left arm up. Inhale and exhale 3-5 times long and deeply.

For more intensity really let your hips sink.

For a less vigorous approach don’t sink your hips and don’t lean forward. Also, you can place your left arm on your hips or forward leg.

 

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6.) Full Body Bow

With hands in praying position, slide them forward, letting your head follow. Let your entire body be in a praying pose before God. Try and do 10 long and deep inhales and exhales. Stay as long as you like.

Lie back and relax, inhaling and exhaling slowly and deeply.

Go forth and be a person who is always ready and poised for victory!

 

HALLELUYAH!