Tuesday, 31 March 2015

Missionary Monday March 16th 2015

"This week was a good week, we met lots of potential investigators that would be investigators if we had a specific return appointment, they just said pop by see if we are in.

Tony our investigator is getting baptised on the 26th which is fantastic, his interview is tonight so exciting!  He has become so happy and looks so different from when we first met him. We are so proud of him and our new investigator grant is also fantastic, he even brought a friend with him to one of the lesson. We need to try to get the members more involved in teaching him as he prefers to meet us and walk a bit after a lesson so he give us directions. My sense of direction is terrible but getting better. Grant struggle's with prayer.  We have been trying to help but now its down to him giving it a try.

Sister Nedyalkova and I are working well together, we are getting better at teaching together. Everyday she really helps me a lot and I love her tons.  She is so sweet and always making me laugh.

I have been working through the Book of Mormon now I am on 3 Nephi where Jesus is teaching the people about prayer.  I have been thinking about the quality of my prayer and I know I need to do better, so studying prayer again as well as rereading a talk in the charity study.  The members are great, still as eager as always. Book of Mormon class is struggling but going to try approaching it differently, hopefully more people will come.  All in all, a great week.  um yep have a nice week everybody love yas xxxxxx"

Sister R Peden
England Manchester Mission


missionary Monday March 23rd 2015

"This week was a great week.  Sister Nedyalkova is great, she is really helping me a lot.  We are getting better at teaching together and are becoming good friends.  The ward are doing really well, it is just hard to get them motivated to do that little bit more, the Book of Mormon Class is struggling but we have hopes that next week will be better.  We are trying. This week, I have been trying to make my prayers more sincere and really search out for my answers.  We are a wee bit worried about grant as we called to see if he could come to football, when he answered he seemed worried about something, he said something came up, he will tell us later and we haven't been able to get in contact with him again but here's to being hopeful.  Tony had a mix up with tea so we have pushed back his date till the 9th of April. He is still excited and determined to keep going even though phyisical complications are making it harder.  He is doing so well, we are so proud of him. Well  I hope you have a good week bye love yas all"
Sister R Peden
England Manchester Mission
 




 

Missionary Monday March 30th 2015

Monday Update from Sister Ruth Peden

  "This week has been up and down, not so much success in the first three days then it started to pick up. We had some amazing lessons, so yep good, good. Sister Nedyakova is great we are both doing fine, she even survied my cooking and said she liked it. The members are still feeding us and helping us at every opportunity. Tony's baptism has been moved to the 9th the day after transfers so I'm a bit scared that I'll miss it. The ward council is stepping in and working hard to help him we are now trying to have him have lesson at the homes of members more often so he can make friends, we are so proud and excited for him.

I have been studying faith and I have nearly finished the Book of Mormon cover to cover, actually reading not listening to it. First time ever! yeah! i was looking at the faith of the brother of jared and how the Lord could hide nothing from his view because of his faith he could move mountains. Also reading the rather graphic death of Shiz by Coriantumr. Well I hope you all have a great week. bye"




Tuesday, 10 March 2015

Missionary Monday Mar 9th 2015

Another missionary update from our Sister Ruth Peden


 "we are doing great, sister nedyalkova and I are getting along well everyday is fun we have worked very hard this week. We loved the temple trip, it was great to do baptisms. Oh we also found some less actives while track ting they are really nice and said we could come by and see them again. They are a lovely young family, oh and we also found a young family who are interested in learning more about the church so its been a great week. The members are doing great too we had an older lady come out with us and she love it, even though all our appointments fell though. Its great how the members are getting involved with missionary work I hope you have a good week too bye xxxxxxx "


   Sister Peden has been increasing her culinary skills and has added curry to her repertoire
 
 

 

Thursday, 5 March 2015

Curvy Clock (Shoulder Opener) | Curvy Yoga


Curvy Triangle | Curvy Yoga


Curvy Pyramid | Curvy Yoga


Supine Twist | Curvy Yoga


Curvy Supine Big Toe | Curvy Yoga


Curvy Seated Twist | Curvy Yoga


Curvy Tree | Curvy Yoga


Curvy Chin to Shoulder (Neck Opener) | Curvy Yoga


Curvy Hitchhiker (Shoulder Opener) | Curvy Yoga


Curvy Side Angle | Curvy Yoga


Curvy Gomukasana (Shoulder Opener) | Curvy Yoga


Curvy Wide-Legged Standing Forward Bend | Curvy Yoga

 
Prasarita Padottanasana: (pra-sa-REE-tah pah-doh-than-AHS-anna)

 Prasarita: stretch out; expand
Pada: foot
Ut: intense
Tan: to extend
 
 
 

Benefits

Standing Wide-Legged Forward Bend Pose has several benefits:
Stretches the groins, hamstrings and hips
Calms the mind
decompresses the spine
Relieves fatigue, mild depression and anxiety
 

 

Step by Step


 1. Start in Mountain Pose at the front of your mat. On an inhale, step your right foot towards the back of your mat so your body is facing the long edge of your mat.

 2. Bring your hands out at shoulder height, above your feet. Heel-toe your feet to position them directly underneath your hands. Bring your hands to your hips.

 3. Push your hands down into your hips. As you inhale lengthen your heart and chest skywards to create length in your torso. As you exhale, slowly dive forward towards the mat, bringing your fingertips to touch the mat in front of your face.

 4. As you lengthen the crown of your head down to the ground, push your sitting bones upwards towards the ceiling. Keep your abdominal muscles engaged as you lengthen out your spine. If possible, rest the crown of your head on the mat.

 5. There are several options with your hands: Reach your hands straight back underneath your legs, placing your hands on your mat; bend your elbows and place your palms flat underneath your shoulders and in line with your toes; place your forearms on the ground beside your head; or hold onto your big toes with your first two fingers.

 6. Stay here for up to 1 minute. To exit the pose, slowly walk your hands forwards until your torso is parallel to the floor. Engage your core and bring your hands to your hips. As you inhale, lift your torso up, leading with your heart. Step forwards to Mountain Pose.
 
 


 

Cautions

Lower back pain or injury
Sinus congestion
 

Modifications

If your head doesn’t touch the mat, you can place your head on a block or pillow.
 
Source information: gaiamtv.com  and Curvy Yoga

Curvy Cobra | Curvy Yoga


Curvy Head Press (Neck Opener) | Curvy Yoga


Curvy Cobra | Curvy Yoga


Curvy Wide-Legged Standing Forward Bend | Curvy Yoga


Curvy Ear to Shoulder (Neck Opener) | Curvy Yoga


Curvy Head Press (Neck Opener) | Curvy Yoga


Curvy Legs up the Wall | Curvy Yoga


Curvy Ear to Shoulder (Neck Opener) | Curvy Yoga


Curvy Supine Big Toe | Curvy Yoga


Wednesday, 4 March 2015

Warrior 2 | Curvy Yoga


Curvy Bridge Pose

Setu Bandhasana
 
(SET-too BAHN-dahs-anna)
setu = dam or bridge bandha = lock
 

Benefits

Stretches your chest, neck, spine and hips.
 
Strengthens your back, buttocks, and hamstring muscles.
 
Calms your brain and central nervous system which helps alleviate stress and mild depression.
 
Massages abdominal organs and improves digestion.
 
Stimulates the lungs and thyroid glands and helps relieve the symptoms of menopause.
 
Reduces anxiety, backache, headache and insomnia.
 
 

 

Cautions

Avoid this posture if you have a neck injury
 
Caution for late term pregnancy
 
Knee injury
 

Step by Step

  1. Lie supine on the floor.
  2. Bend your knees and place your feet flat on the ground.  Position your heels hip width apart directly under your knees. Press your palms down into the floor beside your hips. Position your chin lightly away from your sternum so the neck has natural curve and lift off the ground.
  3. As you exhale, contract your abdominal muscles and move your tailbone under toward the pubic bone. Feel how the pelvic tilt has flatten your lower back into ground and raised the low end of your hips off the ground. 
  4. Maintain this pelvic tilt.  Inhale and slowly lift the hips and lower back off the floor. Keep pressing into the inner edge of your feet to keep the knees and legs parallel. Continue to comfortably lift the middle and upper back until you lift the hips to the height of the knees.
  5. Maintain your pelvic tilt to prevent placing a forceful arch into the lower back. Prevent the bottom front ribs from flying upwards. Roll the shoulders under, rising onto the back of the shoulders.
  6. Press your shoulder blades firmly into the back as your arms root down. Ensure that your neck is not being forced into the ground. Avoid pulling your shoulders down from the ears as this forces and overstretches the neck. Maintain the natural curve and space under the neck. Gently move the pubis toward your navel
  7. Hold the pose for 30 seconds to 1 minute breathing slow and fully into the belly.
  8. To exit, exhale and move your shoulder out from underneath as you slowly lower your spine starting from the upper back down through to the hips. Once your hips are resting on the ground, hug your knees into your chest and rock side to side.

Modifications

For beginners, only lift the hips, lower back and some of your middle back so the pose lifts only half way. Lift the torso high enough so that your spine creates a straight line from the shoulders to the knees.
 
For a deeper version, lift your heels as you press into the balls of the feet. Move the balls of your feet back under the knees and ground into the inside toe mounts to keep your knees and legs parallel.
 
For a deeper chest opener, after the shoulders roll under the back, interlace your fingers and clasp hands. Stretch the arms long and press the entire arm and wrist into the mat. Avoid the arms and shoulders from pulling down from the ears. Keep a natural curve and space under your neck.
 
 

Curvy Sphinx

Sphinx Pose

Salamba Bhujangasana = (sah-lam-bah sar-vahn-gahs-anna)
Salamba = Supported
Bhujang = Serpent
 

Benefits

Often used in Yin style classes, Sphinx pose is a gentle back bend with many benefits:
 
Stretches and lengthens the spine
 
Stretches the chest, lungs, shoulders and abdomen
 
Firms the buttocks
 
Helps relieves stress
 
Calms the mind
 
 

Cautions

Back injuries
 
Spinal injuries
 

 

Step-by-step


 1. Lie on your belly, legs stretched out behind you.
2. Place your hands flat on the floor with your elbows slightly forward of your shoulders. Cross your forearms. You should be able to touch opposite elbows; this ensures that your elbows are shoulder width distance apart. Then stretch your hands forward. The bend in your elbows should be approximately ninety degrees. Spread your fingertips wide apart from one another and root down through your hands.
3. Draw your legs towards one another. Root down through the tops of your feet, ensuring that your ankles don’t roll out to the sides. Push down through your tailbone.
4. Keeping your legs firm, energetically pull the floor towards you to lift up with your chest and draw your shoulders slightly back. Keep the back of your neck long; do not crank your head back.
5. Engage through your belly to support your lower back.
6. Stay here for as long as feels comfortable – usually 30 seconds to 1 minute –and then take Child’s Pose.
7. For a gentler, yin approach to this pose, relax any tension or strength in the arms, torso and legs, instead adopting a soft, melting quality to the upper body. Hold for 5-7 minutes, then place one palm on top of the other and rest your forehead down.
 
 

Modifications

 
Place a blanket under your arms
Turn your gaze to the floor for a neck release and stretch
To intensify this pose, take Cobra Pose.
 

Curvy Restorative Heart Openers | Curvy Yoga


Curvy Half-Moon

Half Moon Pose

 

 

Benefits

  • Expands your chest and shoulders.
  • Increases mobility of your hip joints.
  • Increases neck mobility.
  • Lengthens your spinal muscles.
  • Strengthens and tones muscles of your thighs and calves.
  • Stretches your hamstrings and groin muscles.
  • Increases proprioception (the sense of position in space) of the feet and ankles.
  • Traditionally thought to improve digestion and menstruation, relieve stress and aid in healing diseases of your legs.

Cautions

  • Neck Pain - Keep the head level and look straight forward.
  • Low Back Pain / Sacroiliac Pain - Ensure you are drawing in the muscles of your lower belly and the muscles of your pelvic floor (used to stop the flow of urine) to support your pelvis and low back before entering the pose.
  • Low Blood Pressure - This pose is similar to other inversions, where the head is below the heart. Use a block under your support hand to raise your head to the same level as your heart, or above.
 
  • Step-by-step
  
Ardha Chandrasana  or Half Moon Pose
 
are-dah chan-DRAHS-anna

 ardha = half, candra = shining, translated as "moon"
  1. Stand at the top of your mat in Mountain Pose. Take a big step back (approximately 3 feet) with your right foot, turning your foot towards the side of the mat while keeping your left toes pointing forward. Your two hip points are now facing the side of the mat.
  2. Take the arms out in a “T” with your palms pointing down; your shoulders are relaxed while moving your shoulder blades down your back.
  3. Place you right hand at your waist.
  4. Start to bend your left knee, gradually shifting your weight into your left leg as you lift your right foot off the floor. Maintain equal weight in your inner arch, outer arch, forefoot, and heel of your standing foot.
  5. Simultaneously allow your left hand to float towards the floor or a block, “spidering” your fingers so that you are on the finger pads with fingers spread.
  6. Your hand should be roughly 12 inches in front of your left foot, stacked directly under your shoulder. Look down to begin, finding a drishti, or gaze point that is unmoving.
  7. Keep reaching out through the top of your head to encourage length in the spine and neck
  8. Flex your right foot strongly to align the shin, keeping your toes pointing to the side wall.
  9. Pressing out through your heel to lengthen the leg, raise your leg so that it is parallel to the floor or eventually slightly higher to be in a long line continuous with your waist.
  10. Keeping your left knee cap lifted so that the quadriceps is contracted, begin to straighten your standing leg. Imagine your tail tucking under gently so that your right hip opens further to the right wall.
  11. To deepen the pose you may extend your right arm up towards the sky, palm facing the same direction as your right toes. You may also turn your gaze to the side wall, or up to your right hand, continuing to lengthen out through the top of your head.
  12. Breathe comfortably for at least five breaths.
  13. To exit the pose, exhale looking down towards your left foot, lower the right hand to your waist, gracefully lowering the right foot back to the earth just as you began.
  14. Draw the low belly in, root down through your feet, and inhale as you rise up.
  15. Turn on your heels and repeat on the opposite side.
 

Modifications

  • Using a Block - Before you enter the pose, place a block at the top of the mat. The block has three heights – tall and skinny, short and skinny, and short and wide. Use the block just as you would use the floor. Often a block can enable us to achieve more space and enjoyment in our pose.
  • Although the intention is to square our hips to side of the mat, do not force this action which can put unnecessary stress across the joints of the lower back.
  • First focus on stability and strength in both legs – rooting with all four corners of the standing foot, and pressing out through the heel of the raised leg – next ensure length in the spine by reaching out through the crown of your head as well as through the tailbone. Then you can gently tuck the tailbone and start to imagine an outward rotation at both hips to open deeper into the pelvis.
  • Do not lock your knee joint of the standing leg. Engage the quadriceps (front thigh muscle) by lifting the knee cap up the leg. This avoids hyperextension in the knee joint.
  • If you have neck pain, keep your head level and look straight forward. If the pain persists, you are not ready for the pose.
Source information :  http://www.gaiamtv.com/pose/half-moon-pose-ardha-chandrasana & https://www.youtube.com/channel/UCSMhbQONDSRHVXDvF3mmS5w

Virtual CurveFest, Body Lovin' 2013 Edition Session 1 | Curvy Yoga


Virtual CurveFest, Body Lovin' 2013 Edition--Session 2 | Curvy Yoga


Virtual CurveFest, Body Lovin' 2013 Edition--Session 3 | Curvy Yoga


Warrior 3

Warrior III Pose

 
Virabhadrasana III
 
(veer-ah-bah-DRAHS-anna)

 Virabhadra = the name of the warrior who is an incarnation of Shiva
 

 


 
 

Benefits

Strengthens your back, leg, shoulder and arm muscles.
Stretches your hamstrings and out thighs.
Expands your chest, lungs and shoulders.
Improves your memory and concentration.
Improves your core awareness, posture, balance and coordination.
Tones and invigorates your whole body.
Builds core stregth in your torso, abdomen, spine and pelvic floor.
Quiets your mind, calms your nervous system and reduces anxiety.
Stimulates your abdominal organs and digestion.

Cautions

 
High blood pressure.


 
Recent or chronic foot, ankle, knee, leg, or hip problems.


 
Recent or chronic lower back injuries.


 
If you are pregnant, support the pose with the hands on a chair or some other support.



Step by Step 

  1. Stand in Mountain Pose.
  2. With an exhalation, step your left foot back, two feet ,while keeping your body weight forward on your right foot.  Keep your right toes facing forward. 
  3. Feel your right toes spread and discover an even grounding through the sole of your right foot. 
  4. Place you hands on your hips to align your hips and shoulders perpendicular to the front of the mat.
  5. Contract your inner core muscles by drawing in the navel and waist.
  6. Sustain a feeling that your are containing the lower organs with a circular band of muscle, then inhale and lift your left foot as your lean your torso forward feeling a hinging motion at your hips. 
  7. Send your gaze straight down as you flex forward from the hips finding a new focal point.
  8. As your torso and left leg move into a parallel position with the floor, lengthening both legs without locking into the bottom knee.
  9. The left hip may lift higher than the right.  Keep your left hip level with the right hip feeling a shift into correct postural alignment. 
  10. Visualize more length moving into the left leg and spine.  Continue the rooting into the right foot and contracting into the core muscles.
  11. To increase the effect of the balance, release your hands from your hips and stretch your arms directly out to the sides expanding your chest or directly forward in line with your head and neck.
  12. If your arms are extended forward, turn your palms to face each other so the shoulder blades can draw down away from your ears.
  13. Breathe slowly and stay here for five to ten breaths.
  14. To exit, inhale as you lift your chest and place your left foot back into Mountain Pose. 
  15. Exhale as you lower your arms, and take a few breaths as you rest and then repeat on the left side for the same length of time.

Modifications

  • For Beginners - If you find your balance is not steady, place one hand on a wall.
  • If coming forward to parallel with the floor is too vigorous, hinge forward only part way while keeping your upper body and lifted leg in one energetic line.
  • For more challenge, extend your arms forward with your arms in line with your head and neck. Hands can remain open, shoulder width apart, or you can interlace your fingers with index fingers pointing forward (Shiva mudra).
  • This pose can also transition directly out of Virabhadrasana I by slowing leaning forward onto the front foot and gradually lifting your back leg into the balance. Extra coordination and greater awareness to hip alignment is required.
 

Home Teaching Message Hand Out ideas March 2015

This month's Home Teaching Message is Encircled in His Gentle Arms



this idea comes from Say this write



this idea can be bought from Pioneer Party for $4.50 

Weekend away at York, England

Sean happy with his selection of fishy delights

Penny with the bolk (feeling sick) about Sean's selection of fishy delights

Now this is more like it

A Bit of Beard envy at the Viking Festival
Enjoying the sunshine in February

One grumpy monk re enactor admiring a grumpy monk garden ornament

Penny's exercise getting to the top of the tower

love this one a wee selfie in chilli York

Monday, 2 March 2015

February Transfers

 
Well it was transfer time and time for Sister Warren to move on to pastures new.  She is heading to Stafford, where she will be training again with Sister Anderson.  Sister Peden is now senior companion still in Runcorn Ward, Chester Stake.

Sister Nedyalkcova is from bulgarea and came out to the mission training field together in the same group,  actually she is sitting next to Sister Peden in the mtc picture right at the end.   She is really sweet and hard working, her English is better than Ruth's (which is not hard)

Sister Peden and her new companion (Sister Nedyalkova) are going to have so much fun together as well!

2 March 2015 Missionary Update

Monday Missionary Update:

  "hi every one last time I forgot to tell you about my exchange with sister burrage which was great I really love her lots I learned how to better bus contact and how to keep on smiling even though we are tired. sister neyalkcova and I are doing well trying to improve time management and organisation um still studying charity also looking into the power of fasting and pray as well as thinking about things I am grateful for and trying to focus on what I have in prayers instead of what I want which is really quite hard since I automatically think me, me, me, or my investigators or my companion so trying to think more of his children, his everything, so I will let you know how that goes um we have be trying hard to do at least 2 hrs. of tracking a day as well as popping by potentials more often and trying to help them become investigators um also need to work on my faith and try harder with trust because I think I got told off yesterday as I was convince a man named ben would not come and meet us at the town hall in the rain and he didn't seem that interested he won't come well he came and he stood there with us shivering had a lesson took a book of Mormon and set up another time to meet as he walked away I thought Oh YE OF LITTEL FAITH so fun I feel like I am getting told off a lot but I think that a good thing might be getting better at this um slowly progressing I hope you have a great week bye Sister Peden"




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