Although I tend to prefer a more dynamic practice, I have found that restorative yoga is extremely beneficial and important in a balanced practice. In traditional yoga, postures are often approached with a sense of future. For example: my approach when learning or teaching a posture is to eventually get to a deeper expression, gain more balance in the physical body or be capable of a more advanced version. Even in the most basic of postures, such as tadasana or mountain pose, there is always something that can be worked on to achieve more balance, symmetry, strength or understanding. My feet could be more aligned, my shins could hug more symmetrically inward, my low abs strengthened to support my spine, my shoulders could be more open, the list could go on infinitely! All humans are born with natural biological imbalances and have bodies that experience the world in a myriad of different ways, so perfection in asana is always just beyond reach. If yoga was something that could be perfected, then it would not be called a practice!

In restorative yoga, the approach is different. Rather, I am fully and deeply in the present. Once set up in a posture, there is no where to go. There is no sense of “do.” There is nothing left to achieve in the shape other than to be in it. To exist in that moment. To watch my breathe. To allow my body to open to the possibilities of the present tense. To listen. To let go. The idea of working into a more advanced version of a restorative pose is not applicable. The most advanced restorative yogi is the one who can be fully present, relaxed and open to the power of restoration of mind, body and spirit.

I admit, I struggle to incorporate a full restorative practice into my home practice on a regular basis. However, by just practicing a few postures several times a week I have reaped huge benefits. I feel more balanced as I step out of my mat and into the world. My mind is more clear and my body more relaxed. I also admit, taking a full 60-90 minute restorative class can seem overwhelming to even me! I highly recommend trying one, but even one pose can be fantastically liberating. Try a simple legs up the wall or supported supta baddah konasana or even just savanasa for 5-10 minutes several times a week. Notice what changes. Notice what doesn’t. Listen to your body. Don’t judge the results.

Slow down.

Let go.

Just be.

Peace, love and Namaste,

Kristin

 

Ah, the moon.

On Monday, August 7th the full moon will grace the night sky. Every approximately 29 days we cycle from one full moon to the next. Thus, every month we are able to complete a cycle experiencing both a new moon and a full moon (when there are two full moons in a month that is called a Blue Moon, like the phrase “Once in a Blue Moon”). I believe the full moon is powerful. It affects the tides of the earth, and we humans beings are made of mostly water so I think it must do something. People who work in hospitals or with children can attest to this. People like to blame the full moon when things seem off or don’t go quite as planned. Often associated with strangeness, the full moon rather is a time of openness and sensitivity.

The full moon is a time of joy. It is a light in the darkness. A time to fulfill the goals and aspirations set at the  previous new moon or earlier. It is a time to get in touch with your inner needs, desires and creativity. The night is bright, and there is no place to hide from the truth. Similarly to the new moon, the full moon is a time for reflection, self-care and quiet. But rather than planting seeds, it is a time to harvest. To take a moment to fill up with light, love and gratitude.

The moon or lunar energy is often associated with the feminine. Physically, that is the left side or location of the pingala nadi. It is a softer, yin energy often embraced with exhalation. On my mat, I will often practice this softer awareness with a mix moon salutations (see last week’s post) instead of sun salutations and a lighter hold in my postures. I allow my body to flow naturally and often let the dancerly side of my practice show with a dynamic standing sequence. Keeping the quality smooth and supple, like flowing water.

Near the end of my practice during savasana or in restorative poses, I reflect and ask questions. I try not to dwell on the question or the answer. I just notice what comes up and hold it lightly. How have things been going? What am I grateful for? What needs to be celebrated? What seeds did I plant on the new moon and how is the growth? What has come to fruition? What still needs more time? What needs to be let go of? What is the fuller, bigger picture?

Take a moment on Sunday or Monday night to look up at the sky! It is such a blessing to be able to see such magic and beauty each month. Maybe take a moment to reflect, give thanks and celebrate.

Happy Moon Days,

Kristin
(& Luna)

 

Good Morning!

As we patiently await the full moon next week, where upon I will gush upon the loveliness of the lunar cycle and the beautiful white moon light, I have written down my moon salutations in stick figure form. I am not an artist, but I think they are pretty darn cute!

These moon salutations are a great variation on the more commonly practiced sun salutations. You can practice them any time of day, but they cultivate a bit more of the soft, feminine and yin qualities often associated with the lunar cycle. I like to do 6 rounds (R-L, R-L, R-L) at the beginning of my standing sequences to set a more lunar tone, warm up my spine and encourage a gentle breath to movement–vinyasa–in my body. You could also practice them on their own for a 5-10 minute quick home sequence. Keep your breath smooth and even. I have written down suggested breaths, but feel free to take extra breaths in poses. I encourage you to find a nice space to roll out your mat, maybe put on some gentle music, quiet your mind and link your breath to your movement. ENJOY!

Peace, Love and Namaste,

Kristin

“When the moon is not full, the stars shine more brightly.” -Proverb

If you have ever taken a yoga class with me before, it is highly likely that I mentioned the moon at some point in time. Either with practicing moon salutations, setting intentions or with a creative sequence aimed at using the lunar energy. I love watching the moon rise. My dog is even named Luna. Needless to say, I believe that the natural world has an impact on our physical bodies, and in turn our subtle bodies, more than we like to admit in the modern era. I find that when I am in tune with the changes of the outside world, I am more at home with my body. It can be as simple as an awareness of the daily weather, the changing of the seasons, or the more intimate phases of the moon.

This Sunday is a new moon. New moons are a time of darkness in the sky. Often a great time see the stars and the milky way. Within this dark and quiet, we can experience more light, just like the stars. We can find some space to brighten. We can use the space to set new goals, new intentions and let new ideas grow. We can allow the seeds of creativity to take root. It is a time of new beginnings and fresh starts.

On my mat, I give myself space to reflect and renew.  I begin with an intention setting meditation. I spend a little more time in a hip opener, restorative pose, or even just downward facing dog. I take few more breaths. I give myself an extra moment to simmer and savor. Sometimes, if creativity sparks, I follow it into a dynamic vinyasa or try a new posture. But most importantly, I take time to listen to my body.

I like to take stock of my goals and intentions with each new moon. I ask myself these questions as I move. I try not to dwell on the question or the answer. I just notice what comes up and hold it lightly. What has been going well? What has not been going well? What goals need to be adjusted? Changed? Forgotten? What new goals do I have? What new ideas can be cultivated? What do I want to start from the beginning? How can my relationships can be reaffirmed or renewed? How can I use this space to encourage creativity, lightness and hope?

Try it for yourself if you would like! What intentions, goals or ideas do you want to cultivate during this new moon?

More on the full moon (my favorite!) in two weeks as we approach the peak of this lunar cycle.

Peace, love, and Namaste,

Kristin

Happy Wednesday!

Just some yoga class related announcements this week:

-I’ve been subbing yoga at Willow Yoga in Arlington Heights this summer. Keep an eye on my Facebook & Instagram for updates!

-I am doing an extended sub at WY on Thursdays at 6:30pm for the remainder of this month. It will be a “Flow & Rest” class. . .  What does that mean, you ask? A little of everything: a little somatics, a little vinyasa, a little restorative, a little something special for Thursday night 🙂

-I am excited to announce that I am bringing Detox Retox to Arlington Heights on July 22nd! It will be in collaboration with the Arlington Ale House. More information here

-I missed blogging last week as we were traveling. Luckily, I brought my mat with and was able to practice in many lovely locations. Below is perhaps my favorite outdoor morning yoga spots, yet. I faced the rising sun and the house backed right up to the woods. You can almost smell the trees and hear the chorus of morning birds in the picture:

Although, I did have an unexpected visitor. It may have been my spirit animal for the morning, as I was feeling quite sluggish:

Hope to see you on the mat soon!

Peace, Love & Namaste,

Kristin

–

Why I Wake Early
by Mary Oliver

Hello, sun in my face.
Hello, you who make the morning
and spread it over the fields
and into the faces of the tulips
and the nodding morning glories,
and into the windows of, even, the
miserable and crotchety–

best preacher that ever was,
dear star, that just happens
to be where you are in the universe
to keep us from ever-darkness,
to ease us with warm touching,
to hold us in the great hands of light–
good morning, good morning, good morning.

Watch, now, how I start the day
in happiness, in kindness.

---

 

Summer mornings are my favorite, and Mary Oliver is one of my favorite poets. This poem gives me endless amounts of warmth, the kind that spreads from the inside and permeates out. It speaks a truth that I have experienced. It describes why and how I love the morning sun.  In the summer the sky starts to lighten around 5am, with a cacophony of birdsong preceding the sunrise. I joke that I am like a bird in the summer: wake up with the sun and go to bed with the stars. It is a natural rhythm for me, and I often feel the most rested and energetic in the summer.

I try to start most of my mornings early with either rolling out my mat or lacing up my running shoes (with Luna in tow, of course). My morning meditation is either on a mat by a sunny window or out in the open air facing of the rising sun. I really do believe the sun is the “best preacher that ever was”. On mornings when I start mindfully with the sun, I find that my day seems a little smoother. I am in a better mood to roll with however the day unfolds. I have gratitude in my heart. I have a little more clarity in my mind. I can reflect on the day past, gather my thoughts for the day ahead and find peace in the present moment. I am able to start my day “in happiness, in kindness”.

Then, I find a cup of strong coffee 😉

How do you start your mornings? In happiness, in kindness?

Peace, love & Namaste,

Kristin

 

“Stay in the center of the circle and let all things take their course.” -Lao Tzu

Happy Summer! Happy International Day of Yoga! Happy Wednesday!

The Summer Solstice occurred yesterday, June 20th at 11:23 CST. Many people are celebrating the first official day of summer today, June 21st. Regardless, both yesterday and today have the longest daylight hours of the year. It is a time of passion, creativity and gratitude. It is a time to reconnect with our fire side, yang side, and let our light shine brightly. It is a time to cultivate the seeds we planted in the spring and allow our goals to bear fruit. It is time to celebrate!

For the past 5 years in my yoga practice, I have been celebrating the quarterly milestones of the year with 108 Sun Salutations (Surya Namaskar). This includes the summer solstice, fall equinox, winter solstice and spring equinox. I have often gathered a group of yogis together for a donation or dedication based practice. I use the yearly cycle to reconnect with the earth, my relationships, my physical body, and my spirituality.

108 is a auspicious number and has appeared all over the world in various religions, spiritual practices and in science. Here are a few of places you can find 108:

-There are 108 beads on a Mala which is used for meditation and counting mantas. The Mala, and variations of, can be found in many eastern religions.

-It is said that once a being reaches enlightenment he/she needs only 108 breaths a day.

-The diameter of the Sun in 108 times the diameter of the Earth. The distance from the Sun to the Earth is 108 times the diameter of the Sun.

-The average distance of the Moon to the Earth is 108 times the diameter of the moon.

-Human Error: Old yogis would aim to do 100 sun salutations or repetitions during meditation, but instead would do 108 just to make sure they didn’t miss any due to human error while counting. Also, the last 8 can be done as an offering to the gods.

-Religion: In Hinduism there are 108 deities, in Islam the number 108 refers to God, and in Buddhism some Buddhists carve 108 Buddhas on a walnut for good luck.

When I practice 108, I separate my practice into three groups: dedication to self, dedication to others, and dedication to the world. I separate the 108 into 9 malas, or sets of 12. Thus, 3 malas–36 salutations–for each category. I find this dedication allows the practice to be more then just a work out for the body, but rather a work in for the mind and spirit. It makes each movement more profound. It allows me to step outside myself. It centers me as I enter each new season. I remember. I reflect. I pray. How can I be true to myself and living my dharma? How can I be loving, honest and caring in my relationships and with every person I meet? How can I be a responsible global citizen and where do I need to direct my prayers of peace?

This year I practiced solo outside in the sun. I felt the heat on my skin, strength in my bones and fire in my heart. It helped me remember that despite the constant changes, uncertainties and fluctuations that life throws at us, when we are in our dharma path, open to grace and dedicating our lives to something bigger than ourselves we can find peace and purpose.

How can you shine your light this summer? How can you direct your passion, creativity and gratitude to improve your relationship with yourself, others and/or the world?

Peace, love and Namaste,

Kristin

P.S. There is a ripple going on today in the yoga community about doing #yogicactofkindess on this International Day of Yoga. After my 108 practice, I decided to do something else. This summer, I am challenging myself to do a random act of kindness everyday. I think we find ourselves doing this when we open a door for a stranger, make small talk the elderly at the grocery store, or stop for pedestrians in the car. However, I want to set an intention and make it a daily practice. I want to be aware of my actions and interactions. With all the suffering, terror and fear that is going on in the world, I want to start acting on a local level to promote kindness, peace and love. Perhaps this light will eventually spread and start to shine at the global level. Om Shanti Shanti Shanti!

 

 

I planted a garden of flowers this year.

The ones that can be drawn by a 2nd grader.

With a round center and petals that fan out in a circle.

Daisies & Sunflowers.

Dahlias & Zinnias.

Someday,

a beautiful bouquet.

I watch them grow day in and day out, and it appears that little change has occurred. However, if I were take a picture from a week ago and compare it to today, growth would be much more tangible. The small shifts over time end up being large changes in the end.

Just like in yoga, we often don’t feel like we are making progress or accomplishing growth when we are on our mat. Day in and day out. Updog and downdog. Tadasana and savanasa. We think we need the simple poses, the poses with the most potency, to be harder. We think if we just touch our toes, stand on our hands, or accomplish an asana milestone it will make us better yogis.

But alas.

It is in the simplicity, the routine and the mindfulness where we make the most progress. Small changes over long periods of time will have a lasting impact. Intense changes over a short period of time will burn out like a flame.

My home practice has gotten stronger in the past two years, and I rarely miss a day of being on mindful in my body. I may not get on my mat for a full practice, but I always make time for at least 5 minutes of something. It might just be my supine somatic “cat stretch” exercises on the floor at daybreak or a restorative pose before bed. More days than not, I have the opportunity and great privilege to spend sometime with myself, my body and my mind on my mat. Its also a commitment. Sometimes it means waking up at 5am, not staying out late with friends at night, or carefully planning out my week in advance.

My home practice is not always pretty. It is not always hard. I have gone weeks without doing an arm balance or “advanced” posture. I have spent 45 minutes just working my way to standing. I have spent entire months feeling like nothing is changing and my practice is at a standstill. But a few times a month I take an advanced group yoga class, or feel inspired to add some challenging postures into my practice. It is at these moments I have recently started to notice change. My legs feel more stable. My back no longer cracks every time I twist. My inversion practice is longer. That arm balance that was so hard two months ago is more attainable.

One of my goals for the past two years has been to perform handstand. I know, I know…its not really a yoga pose. It is more of a trick. But who says yoga needs to be so serious? Not I! One of my teachers has compared yoga to riding a bike. Some days you need to tinker with the gears, and other days you just need to ride and practice your wheelies (another goal of mine…I sometimes question if I am in my late 20s or in 2nd grade). I only practice handstand a few times a month, but surprisingly the work is starting to pay off. I can hold my handstand, albeit briefly, away from the wall. I feel stronger. I feel joyful. I feel stable. I feel empowered.

I challenge you to start a mindfulness routine everyday. Start with 5 minutes in the morning or at night of something simple: stretches, meditation, your favorite pose or stability work. Notice how this small commitment can reap a large amount of growth.

What have you accomplished over the past months, years, decades?

Peace, love and Namaste,

Kristin

“Yoga is like music: the rhythm of the body, the melody of the mind, and the harmony of the soul create the symphony of life.” -BKS Iyengar

As a dancer from the time I could walk, music has always been an integral part of my life. I have always associated music and movement. I am the girl who can’t help but tap my toe when a jazz tune with a nice bass line comes on at the coffee shop. I am grocery shopper who does the waltz down the baking aisle when the Nutcracker suite is played. I am the driver who likes to sing/dance-a-long in the car. After one cocktail (okay, after one sip) I am dancing at the bar. I can’t help but to walk in-sync to the music on the speakers at the mall. I walk in a 3/4, but run in a 6/8. I breathe in 2/4. If I were an instrument, I would definitely be a tambourine. You can dance with it. You take it with you on the go. You can keep a steady beat. Or you can make it a flourish. A little bit of this, a little bit of that.

As a yogi, music is something that originally drew me to the practice. With music, my practice felt similar to modern or ballet class. It has become more of a backdrop these days, but it profoundly affected my mood and consequently my body. I could let my body sing along as I began to explore this new movement modality on my mat.  Standing poses felt more powerful when the music was uplifting. Vinyasa classes felt like a dance of breath, movement and mindfulness when there was a steady beat. I could relax and sink into deep stretches to the tune of something sad, sweet and soulful.

As I transitioned into a yoga teacher, music became something I would obsess over. I would plan my class, then plan my playlist. Sometimes, the latter would take longer. I would wonder: Who is coming to my class? What kind of music do they like? Will they like the music I chose? Will they come back if they don’t like it? What if everyone likes something different? Should I make two playlists depending on who shows up? Does any of this matter? Why is this taking so long?

The more I taught, the more I realized the music is more for me than it is for my students. Yes, a good song can make a sun salutation feel like an exclamation of joy. Yes, a song with a negative message can put someone in a bad mood. If I am doing my job well, my students are so focused on their breath and body that the music often falls to the wayside. It becomes something they notice, but not to obsess over. The music becomes an extension of the teacher. If I was nervous about my playlist, or didn’t like a song I put on it, I would be edgy. I would not have my best foot forward to teach my students. I was not able to meet them were they were at. I could not be 100% present in mind and body. Part of my mind was preoccupied with something else that was not asana, pranayama or meditation.  If I had a playlist that I thoroughly enjoyed, I would teach better. I wouldn’t be worried. I would show up. I would teach authentically and confidently. I could speak clearly and from the heart. If I played MY music it would just be part of the experience of my class. It was an extension of my words, cues and energy.

I go through phases in my teaching when I do not use music with lyrics or do not use music at all. For restorative classes, atmospheric music works well. For alignment based class with lots of props and cues, piano or instrumental music seems to fit. For flow or vinyasa classes I still like to have a more diverse playlist with lyrics.  For some classes with lots of breath work and internal focus I like no music. Sometimes, the sound of silence can be powerful. There is nothing like the silence at the end of class during savasana. No music. No movement. The sound of bodies softening into the ground, releasing tension and opening to possibility. I will occasionally still play music during savasana, but more often than not I let the silence sing for itself.

Sometimes I turn up the music and let it help me lead the class. Sometimes a good piano track or classical guitar songs can just be as energizing as a soundtrack to indie rock.  George Winston is my go-to piano man. My college obsession with bands such as Dispatch and Mumford & Sons make their presence known in joyful vinyasa playlists. East Forest, Message to Bears, and Garth Stevenson are some other musicians who make beautiful tracks. DJ Taz Rashid, Lisbeth Scott and Krishna Das are known for their yoga vibes, and I love their compilations. The Rolling Stones and Fleetwood Mac have found their way onto several of my playlists, especially when I am teaching at non-yoga venues such as breweries. At non-yoga venues the playlist become more important, as there are many new yogis. Just as the music during my first yoga experiences was a selling point for me, I know that a good playlist can hook some beginner yogis. A familiar song can make an unfamiliar practice more accessible.  Making playlists is akin to choreography in dance and lesson planning in yoga–I need a theme, a subtle introduction, good middle and well rounded end.

I am all over the board in terms to music. I do not believe that the relationship between music and yoga is black and white. Different stroke for different folks! Do you like to show tunes? Do it! Do you prefer silence? Sure! In my home practice I mix it up daily. Do what brings you joy. Do what makes you feel good. Just as I listen to my body, I listen to my breathe, and I listen to the music that speaks to me in the moment.

What do you like to listen to when you practice?

Peace, love and Namaste,

Kristin (& Luna)

P.S. My Spotify account, cschleich, is full of playlists based on themes, moods, seasons, and types of classes! Feel free to explore and use for your own enjoyment.

 

 

Who doesn’t adore alliteration?

I will be delving back into my poetic past and my love of language, while yoking yoga into the mindful mix. Welcome to Writing Wednesdays.

Join me on Wednesdays as I explore yoga topics of anatomical alignment, seasonal sequencing, musical musings, random recipes, and other off-beat topics.

Enjoy!

Love and Light,

Kristin

(Don’t dismay. Next week will not abuse alliteration)