Liz Schindler Yoga

Vinyasa class schedule and this week’s focus: inner thigh strength and length.

Join me for a Halloweeny weekend yoga retreat upstate at the gorgeous Heathen Hill retreat center from Friday, October 25 - Sunday October 27th. Spacious and beautiful surroundings and nourishing farm fresh food provide the perfect backdrop for renewing your energy and deepening your practice. We’re diving into the subtle energetic body and working with a combination of vinyasa, restorative poses, guided relaxation, pranayama, and meditation. Food, yoga, tarot reading, and friends both new and old await!

What’s included: meals, tarot reading, four yoga classes designed to renew your energy. Early bird pricing (ends 9/30): singles from $750, double rooms starting $575/person. Please dm me with any questions.

Save this one for the next time you have 10 minutes to strengthen and stretch your hips. 🏖️ The shore of Lake Michigan was the perfect spot to squeeze in a 10 minute hip strengthening and stretch session on vacation. You could do this one anywhere and all you need is a couple towels or some sand under your knees. 1️⃣ kneeling side lunges x 10 and an easy side bend. Start standing on your knees and step one foot out to the side, or on a diagonal. Bend and straighten your knee to your comfort level ten times slowly. Try not to let the knee fall inwards, I use my hand inside the knee to prevent it. After ten lunges, stack your knee over your ankle and rest your elbow on your thigh for a side bend. Stretch your arm over your ear and bend your elbow, resting your head in your hand. 2️⃣ 90/90s x 10. Start seated with legs open and knees bent. Rock your knees in one direction and notice that both knees are bent at about 90 degrees, forming a right angle. Turn your torso in the same direction as your knees. Come back to center and switch sides. Repeat x 10. Use your hands the entire time or challenge yourself to go hands free. After ten rotations add in a side bend both directions, one way will be easy and the other will feel impossible, just reach up! 3️⃣ Leg cradle and double pigeon stretch. Start by sitting up nice and high on a few folded towels or blankets. Bring one shin forward parallel to the front of your imaginary mat. Hold the opposite knee and foot and cradle your lifted shin, moving it back and forth like a baby. Set your lifted ankle down on top of your inner knee, stacking the shins. If this is too much, move your ankle down to the ground in front of the bottom knee/shin. Bring your fingertips down behind your hips, facing back, and lift through your chest and crown bringing the pelvis as upright as possible. Stay here, or walk your hands forward to fold. Take a few deep breaths. Repeat it all on the other side. 4️⃣ Sit upright in easy cross legged pose with eyes closed & enjoy the sound of the waves lapping against the shore for 30 seconds. 🌊🌊🌊

https://www.instagram.com/reel/C-nemG6uOAY/?igsh=eXcxeGJodnVpa2Q5

I'm hosting retreat! Please join me for a relaxing weekend upstate this fall in the Catskills.

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I’m so excited to add another prenatal class offering to my schedule! Starting Sunday, I’ll be teaching at the new Shambhala Yoga and Dance studio. This is a slow flow yoga class designed for all trimesters of pregnancy and all levels of practitioner to connect with body and baby. A balanced practice that is intentionally sequenced to increase strength and flexibility in muscle groups used in childbirth, as well as release pregnancy related tension. Class focuses on mindful movement, using breath work to create space and center the mind, and preparing for labor and childbirth. A wonderful class for postnatal students with a desire to move gently and safely back into your yoga practice.

Details: Sunday, 10:30am, Shambhala Yoga and Dance
This class is in-person or virtual, your choice.

I'm sharing this open source directory to send aid to India in hopes we can make a difference in the lives of those who gave us the beautiful gift of yoga. Whether or not you benefit from a yoga practice in your life, this is humanitarian crisis that requires urgent action. Please consider giving if you are able to.

India Aid Organizations India Aid Organizations Resources to Research / Learn From / Donate To Right now India is experiencing an exponential and devastating COVID 19 surge. Below are some organizations that do work on the ground with those most impacted. This is an open source list created with resources from Indians...