Our  Prayer

Description:

Lifting arms slowly to the Lord (inhale) “Lord I give you all my praise today”.  As arms come above head, face palms back and pull elbows down towards your waist (exhale) bending arms in 90degree, at the same time slightly bend knees (in humbleness) pull navel in and gently round your spine (this is your “prayer” position, breath naturally as you say aloud or in your mind. “Lord, thank you for this opportunity today, to honor you with my body.  Show me what my body needs today, keep me safe and guide me through each step.”  Begin lifting your arms upward to the Lord (inhale) and praise Him with your mouth, your heart, your body and soul, then slowly let your arms lower back down to your sides as you exhale slowly.  This description is just an example of a great way to start your workout, prayer time and bible study time.

Scripture:  I Thessalonians  5:16-18  Rejoice always,  pray without ceasing,  in everything give thanks; for this is the will of God in Christ Jesus for you.    (NKJV)                

“Our prayer” can also be done anytime throughout your day, bringing your focus to the Lord and taking advantage of  the benefits of deep breathing at the same time!

Breathing

Technique/ Modification:

Can be done standing or sitting.   Normally during the day, we breath very shallowly in the upper part of our chest.  A long deep breath is very beneficial.  Begin by placing one hand over your belly button and the other hand on your chest.  As you begin your inhale, relax your belly and feel your lower hand lifting out and your front rib cage lifting, as you continue filling your lungs, you will feel your upper chest expand.   Exhale from the top of your lungs (chest) to the bottom, completely empty your lungs by pulling your navel in towards your spine.  Then relax your navel as you begin your next inhale. 

Let every breath remind you of your dependence on God for life.  Let it remind you that  you need Jesus for Spiritual health and that you need oxygen to live and bring health and strength to your body.  Praise the Lord with each breath.

Scripture:

Psalm 150:6 Let everything that has breath praise the LORD.
         Praise the LORD

I will praise the Lord with  each breath

Foundation and Slow Stretch

Technique/ Modification:

Each workout always starts in our foundation, then we begin moving with our breath.    Stand tall.  Feel feet firmly on the floor, with your weight balanced between the front and rear of your foot (you should be able to lift your toes).  Pull your navel in and make space by lengthening the distance between your hips and rib cage, straighten your spine and feel the upper part of your spine lengthen up your neck and into the back of your head, continuing through the crown of your head.  Gently roll your shoulders back and relax them down.  Now your shoulders are aligned above your hips, your hips above your knees and your knees above your ankles.  Focus on your life under God’s umbrella of perfect alignment with Christ as your center, just as your body is in perfect alignment.   Continue breathing and move into gentle stretching to warm-up.

Scripture:

Job 33:4 The Spirit of God has made me; the breath of the Almighty gives me life,

Move slowly, focus on God and usher in His Presence

Walk, march in place, step side to side, MOVE!

 Technique:

Warms the body by getting our blood flowing to all of our muscles, further preparing us for the muscle focus and strength phase.  Walk or march in place, step side to side,  leg kicks forward, or skip, dance, etc.   Move arms, swinging front and back or side to side.  Reach up with arms.   Just keep upper and lower body MOVING!  And have FUN praising the Lord in all ways, heart, mind, body, spirit, mouth, movement, prayer, listening to the words and beat in the music, etc.

 Scripture:

This is your time to kick up your heels and use whatever scripture comes to mind!

Let each movement be an act of praise to God!

Biceps

 Technique:

Keep upper arms pressed into sides (ribcage).  Half curls: start with arms at 90 degree, at waist level, contract biceps when lifting, keep tension on biceps as you lower back to waist level..  Full curls: Focus on contracting your biceps as you lift upward and keeping tension on your biceps as you slowly lower down with control.

Scripture:   Eph 6:10 I am strong in the Lord and the power of His might.

Tricep Curl

Tricep Lift

Triceps 

Technique:

Keep arms close together by pulling upper arms inward towards spine.  As you straighten or lift your arms, your triceps will contract, focus on the contraction of the triceps causing the movement of your arms, a deeper contraction will strengthen your muscle faster. Lifting arms higher makes the triceps work harder 

Modification:

Flexibility will determine how close together your arms are, just remember to focus on your triceps and inner triceps.  Keep spine straight (foundation) , while standing tall or bending forward at the waist while doing curls and lifts.  Make sure your back is protected with a strong core center. 

Scripture:   Phil 4:13 I can do all things thru Christ Who strengthens me.

Chest Work

Technique:

Roll shoulders forward and down.  Imagine that you are holding a big beach ball between shoulders and press in on it while contracting your chest muscles.  Focus on movement originating with chest muscles (pectorals), don’t use the strength of your arms, feel the contraction of your chest muscles BEGIN the movement.  As you contract your chest, pull in your navel, taking the contraction into your abdominals as well.

Scripture:   Neh 8:10 The joy of the Lord is my strength.

Contract back muscles as you roll shoulders back  

Back Work

Technique:

Roll shoulders back and down. Belly in, spine tall (foundation).  Imagine that you are holding a pencil along your spine between your shoulder blades as you kiss your shoulder blades together.  When working with arms at chest level, your upper back is the focus and when working with your arms at waist level, your lower back (lats) are the focus, although you are still using your upper back as well.

Scripture:   Ps 27:1 The Lord is the strength of my life.

Wide Squat

Hip Width Squat

Wide Squat

Lower Body (Squats)

Technique:

Don’t go too low with hips.  Keep hips pressed back with weight in the back half of your foot.  Do not let knees go past the toes (you will feel your weight shifting to the front of your foot when this happens). Start by barely bending knees and keeping hips higher, as you gain strength bend knees more, working with hips at lower level.   With the wide leg straddle, Imagine that you are straddling a large beach ball, as you straighten your legs press inward on the imagined “resistance” of the ball, bringing your focus to the inner thighs and gluts.  With the medium leg straddle (feet at hip distance apart facing forward), take your focus to the outer thighs by pressing outward (imagine you are standing in a doorway and your legs are pressing against the walls — you can apply pressure with your hands (make sure your spine remains strong and straight)).  You will feel the outer edges of your feet pressing into the ground when doing this correctly.

With the closed leg straddle, feet together and forward, legs together, imagine a tennis ball between your thighs as you press inward, focusing on the inner thighs.

 Modification:

Step feet closer together for more stability, make sure knees follow toes and knees do not go past toes, adjust as feet come closer together by bending the knees less.  

Scripture:   I Cor 6:19 My body is the temple of the Holy Spirit    

Exalt

Technique: Your feet are lined up correctly if an imaginary straight line is drawn from the front heel back and intersects the back arch. The front foot faces forward and the rear foot faces out 45 degrees. The back leg is straight making sure the rear hip does not rotate forward.  Gluts are contracted and both feet are pressed firmly into the floor. .

 Modification:   Decrease the width in stance, depth of lunge and arm height

Open your heart to the Lord in Praise

Scripture:       Psalm 34:3 Glorify the LORD with me;  let us exalt his name together                              

The Sword

Technique: Your feet are lined up correctly if an imaginary straight line is drawn from the front heel back and intersects the back arch. The front foot faces forward and the rear foot faces out 45 degrees. The back leg is straight making sure the rear hip does not rotate forward.  Torso is positioned directly over the hips. 

Modification:   Decrease the width in stance, depth of lunge and arm height

 As you reach long through your fingertips, imagine the protection as if your fingers are “swords”, with God’s Word protecting you in front and behind.

Scripture:       Eph 6:17 Take the helmet of salvation and the sword of the Spirit, which is the word of God.

Reverse Sword

Technique:  From the sword inhale and lengthen the waist out of the pelvis, then exhale and arc back reaching the back hand toward the knee and the opposite arm up toward the ceiling. Lengthen neck and turn and look at top hand. Use the abs and powerhouse (core)  to arc the back rather than shifting the weight to the back leg. Maintain equal weight distribution between both legs.

 Modification:   Decrease the arc of your back bend and place the hand on the low back or anchor the hand at the hip.

Let God “search” your heart.

Scripture:       Heb 4:12-13 For the word of God is living and active. Sharper than any double-edged sword, it penetrates even to dividing soul and spirit, joints and marrow; it judges the thoughts and attitudes of the heart        

The Servant

Technique: Keep your breastbone lifted, and knees pressed together, while squeezing thighs inward.  Avoid rounding your middle back.  Arms reach forward in willingness to serve.   Keep your foundation applied with navel pulled in for extra support.  Weight should be balanced within all corners of the soles of your feet.  Hips press back.  Knees bend in humbleness.  Make sure knees do not go forward over toes. 

 Scripture:       Romans 1:1 We are servants of Christ Jesus, called to be apostles and set apart for the gospel of God

Fold Forward ( Deep Bow )

Technique: Start with arms at sides, may also start with arms overhead.  Relax the head and neck.  Lengthen through the spine and “remember” all of your foundation pose as you come forward, bending at the hips, keeping back straight until 1/2 way down (Think of folding your body in half),  then  release and relax your spine, head, neck and shoulders. There should be no discomfort in the lower back when doing forward folds.  Keep the weight off the heels and anchored within all corners of the soles of your feet.  Breathe deeply, sinking a little further towards the floor with your head, neck and shoulders with each breath.  Imagine your spine lengthening with more distance between each vertebrae. 

Modification:  Slightly bend knees if hamstrings are tight, use a chair, step or wall for support.     

Bow in worship and in reverence to the Lord

Surrender

Technique: Moving from Servant or Deep Bow.  Keep abs pulled in and focus on core strength.  Spine is long with neck and head in alignment just as if you were in Foundation. 

 Modification: Slightly bend knees if hamstrings are tight

 Lay all your burdens at Jesus’ feet.

 Scripture:       Psalm 68:19  Praise be to the Lord, to God our Savior, who daily bears our burdens.    

The Sower / The Planter

Technique: Feel the front foot pressing down and forward.  Use the thighs to draw the kneecaps toward your hips.  Lift out of your hips to lengthen over leg and use the strength in your legs to draw yourself back and upwards or into the next stance.  From the Sower you can move to the Planter by pointing toes towards corners (wide leg squat position) and slowly walking fingers and moving torso to center with hands on floor (or reaching towards floor), stretches hamstrings and lengthens spine.

 Modification:   Slightly bend the front leg, and /or don’t lower chest down so far, may also support the position with hands on thigh above knee (never press directly into knee).

 Scripture:       Mathew 6:26  Look at the birds of the air; they do not sow or reap or store away in barns, and yet your heavenly Father feeds them. Are you not much more valuable than they?    1 Cor 3:8 The man who plants and the man who waters have one purpose, and each will be rewarded according to his own labor.           

The Way, the Truth, and the Life

Technique:   Jesus is :  The Way  From the sword inhale and lengthen the waist out of the pelvis, then exhale and bring front elbow  to  your thigh and reach the other arm up towards the ceiling.   The Truth  straighten front leg and hold hand to thigh, shin or ankle, depending on flexibility, remember this should be comfortable as you stretch!   And The Life  Reach upper arm back and make a circle down towards the floor, as you bring arm forward shift hips and feet into the Sower stance.

 Scripture:       John 14:6  Jesus is the way, the truth and the life.

The Tent

Technique: Make sure fingers are spread wide apart and thumb and first finger are pressed firmly down into the mat.  Shift weight away from upper body and toward legs. Release tension in neck and jaw and align ears between arms. Lift hips higher to engage muscles in your legs and abs.  Slightly curl tailbone towards the ceiling while keeping a soft bend in the  knees if hamstrings are tight and work towards a straighter leg as flexibility increases.  Feel the stretch through your shoulders and chest as you reach arms long and relax chest towards floor.

 Modification:   May support on elbows on floor  if wrists are weak, or support against the wall, feet arms length away.  Walk hands down wall as long as comfortable, apply all of the technique described above.

 Scripture:       Isaiah 54:2 "Enlarge the place of your tent, stretch your tent curtains wide,  do not hold back; lengthen your cords, strengthen your stakes.            

The Altar

Technique: From the tent, keep elbows  close to the sides of the ribcage and lower chest forward then down toward floor.  Move shoulder blades inward and down the back.   Body is a straight line from crown of head to toes.   Lower your body down to the vine as arms stay close to side and elbows point behind you.  If you are able to do the altar on your toes, you may need to lower to knees before lowering chest.

 Modification:   Keep your knees on the floor, make sure body is a straight line from crown of head, through hips and to knees. 

Focus on strength coming from your “core” physically and on the strength of

Christ as your center Spiritually.  

 Scripture:       Romans 12:1  Therefore, I urge you, brothers, in view of God's mercy, to offer your bodies as living sacrifices, holy and pleasing to God—this is your spiritual act of worship.

The Vine

Technique: From the altar, it is easy to move to the vine by lowering your chest slowly towards the floor, using the strength of your arms to control the movement, may need go to knees as you lower.  The tops of your feet are flat on the floor and your toes pointed back.  Both big and little toes are on the floor.  Wrists are aligned directly under shoulders.  Feel your legs lengthen backward, your breastbone lifted upward and engage your abs, focusing on a strong core center.  Tighten gluts.

 Modification:   Bend elbows to adjust for back flexibility and place knees on the floor.

Scripture:       John 15:5 "I am the vine; you are the branches. If a man remains in me and I in him, he will bear much fruit; apart from me you can do nothing.

The Rock

Technique: From a seated posture, inhale to prepare and exhale leaning slightly back.  Pull bent knees to chest.  Draw shoulders back. Next, extend legs out and upward, reaching arms straight toward or beyond knees. Hold for 2 to 4 breaths. Alignment Tip: maintain scoop abs (core control with foundation principles) drawing tension away from the hip flexor creases and drawing the abs away from the thighs. The spine remains in neutral, without rounding the back. (The greatest challenge of this pose is to keep the low back lifted). Fight the tendency to round the lower back.  Most people should also BEGIN with the modification suggestions and work their up into the full rock eventually, as strength and flexibility increase. The rock can be used in phases 4 or 5.

 Modification:   Keep both feet on the floor or bend one knee with the foot secured on the floor and opposite leg extended, or extend both legs with slightly bent knees for tight hamstrings.

It’s the Lord that keeps us steady in all we do, He is our Rock!

 Scripture:       Psalm 19:14 May the words of my mouth and the meditation of my heart be pleasing in your sight,  O LORD, my Rock and my Redeemer

The Praying Child

Technique: Press your hips back toward your heels.  Arms are either extended forward on the floor or relaxed alongside the body in a palms-up position.   Forehead is resting and relaxed on the floor.  Start in the praying child and move into worship.

 Modification:   If tops of feet are tight, place a towel underneath feet.  Place a towel or mat between thighs and calves for comfort.

 Scripture:     Psalm 141:2a May my prayer be set before you like incense;    

Worship

Technique:  Lift your torso from the praying child, keeping control in the core (abs) and gluts, fully extend torso in upright kneeling position and fully extend arms when reaching overhead.   As you lift your torso from the praying child with arms extended forward, drag your hands towards your thighs and then lift arms forward and up.   If you are lifting from the praying child with arms extended back,  reach arms wide to your sides and circle upwards as you lift your torso.  Keep abs (core) and gluts tight and remember your foundation principles.

 Modification:  If there is discomfort on the knees when kneeling, place a towel under knees.

 What a wonderful position to worship the Lord, with arms lifted and hearts open!

Scripture: Psalm 141:2b  ...may the lifting up of my hands be like the evening sacrifice      

Abdominal Focus

Technique: Can  have lower body in a variety of positions:  feet on floor, knees bent, legs facing up towards ceiling, one leg straight, or bicycle legs as you twist.  All the basic principles of abdominal work are the same.  Concentrate on using abdominal muscles to pull  you up.  Maintain foundation principles of long spine and navel pulled inward.  Press navel towards spine (floor) to keep lower back solid, do not allow your back to arch.   Slower movements are more challenging than faster moves.

 Modification:   If you can’t keep lower back on floor or are uncomfortable, place a rolled towel or pad under lower back which will enable you press your navel down and strengthen your back safely.  You can also use all the basic techniques listed above while keeping your shoulders and head on the floor.   This also works very well with your back against the wall when it isn’t possible to lie on the floor.

Abdominal Roll Up

Technique: All abdominal principles apply here.   Start laying on the floor, hands extended above head and legs straight.   Keep the pelvis and lower body stable by squeezing your thighs and buttocks (gluts)  together as your curve your spine up and down in a fluid, rhythmic sequence. Feel each vertebrae press into the mat when you roll down and lift off the mat when you roll up. Use "scoop abs" - core control -  to roll up and not your neck and shoulders. Keep your feet pointed and heels secured on the floor throughout the movement .

 Modification:   Keep knees bent and feet on floor, gently hold onto  thighs to assist you when rolling up and down.   If you feel discomfort in your back, DON’T DO!

Take some time to stretch and breath, allowing yourself a chance to fully relax.  May lay down and relax entire body, or sit in a comfortable sitting position or move gently from one position to another.  Stretch any muscles that are tight and RELAX!

 Take this time to pray and share your heart’s desire with the Lord

Take as long as you have available to you and stay in a worshipful mood, taking time for prayer, for reading your bible or just listening to God and sitting quietly. 

Let the Lord direct this time, even if it’s only for a few minutes.

Be ready to receive from the Lord!