Healing Through Yoga: Insights from Three Warriors on Their Knee Replacement Journeys by Rachel Dewan

Recently, three Shree Yoga students underwent knee replacement surgery, and are all back to their yoga practice, even better than before. Here are the reflections and lessons learned by Scott, Eugenia, and Susan as they navigated their recovery with the aid of yoga.

Scott in Virabhadrasana II (Warrior II), one of his healing poses.

Scott, 67: Committed to Movement and Modifications

Scott, a yoga practitioner since 2019, faced a challenging recovery following his knee replacement surgery, partially due to his participation in a COVID-era study where he had to do physical therapy at home. Fortunately during this time he had his wife Annie, who is also a dedicated Shree Yoga student and Yoga Teacher, to lean on heavily for support and help with self-assessment as he worked on rehabilitation at home. He was able to return to yoga 12-weeks post-op.

"During recovery, yoga allowed me to very slowly improve strength, balance, and mobility, with mobility being the most critical and slowest to return." he shares. “The poses that helped the most were Warrior, Triangle, and Baby King Dancer.”

“Yoga has increased my confidence to move and use my knee much more than any other activity I returned to (walking, golf, and biking). Yoga practice challenged me to use my knee safely at the same time pushing the limitations going thru recovery presented.”

Scott's advice to others considering knee replacement? "Consider yoga as part of your recovery to physically and emotionally support you through the process. I couldn’t have made it through my recovery without the practice of yoga and the support from my yoga community. I found the practice Anusara particularly helpful during my recovery with my instructors practicing off the mat, ensuring my knee was always in alignment, and helping me to modify my practice depending on my mobility and strength.” 

Eugenia, just 10 weeks post surgery!

Eugenia, 76: Embracing Smooth Recovery

Eugenia brings well over two decades of yoga experience to her journey, the last 20+ years primarily at Shree Yoga. She recently had her second knee replacement surgery, and she was happy that her recovery this time was smoother than her previous one. "I don't know whether it is because the technology has improved, or I was prepared better," she reflects. “This time around I did physical therapy in preparation before surgery.”

She began gentle stretching almost immediately post-surgery to prevent scar tissue from building up. "At the six-week mark, I started doing some yoga," she says, integrating simple poses to aid her recovery. Pre-surgery she couldn’t walk for more than short distances, and she is encouraged by her ability to walk pain-free now. “Yoga’s influence on my strength, balance, and mobility is huge at any time, but especially during my recovery. It improves all the body functions, specially related to movements.”

Eugenia's experience underscores the benefits of yoga practice: “My confidence in movement is the result of my intensive yoga practice. It has taught me body awareness, which is the key to being able to move freely and safely.” She also attributes her tolerance to the pain of recovery and rehab to her yoga practice. 

She advises: “Considering knee replacement is very serious step. But if you’ve tried everything else - physical therapy, injections, etc. - and still feel limited in your ability to live an active life, it can be a decisive step to continue being active and to enjoy your life to fullest.”

Susan in Virabhadrasana I (Warrior I), which was painful for her pre-surgery and she now does with ease!

Susan, 72: Finding Strength and Flexibility

After 20 years of yoga, Susan felt ready for her knee replacement surgery, despite the challenges she faced immediately afterward. The first three weeks post-op were challenging for her, but she was eager to return to her mat and was able to do so after 10 weeks of physical therapy. 

"Post-surgery, I still face deep flexion problems in poses like Child’s Pose and Dancer," she explains. Nevertheless, she credits her yoga practice for much of her recovery, especially in terms of balance and mobility: “With those two issues not being a concern, I was able to concentrate on re-building strength during the physical therapy sessions.”

Susan discovered the profound impact of breathwork during her recovery, facilitating pain management and fostering emotional resilience. She shares: “I never appreciated the power of breath work during the practice; I developed a deep appreciation for it during the bouts of pain in the initial recovery process. I would use a count of four for the inhalation and exhalation; then I would increase it to five, then six. I soon realized that when I was concentrating on achieving the number, the pain was more manageable.” 

Now that she has been back to her practice for a couple of months, she reflects "After each yoga class, my knee always feels better—looser, more flexible. I know it’s getting stronger every day. And because I no longer have daily pain, I’m in a much better place with my emotional/mental health.”

Her advice to those considering knee replacement surgery? "Make sure you’re in the best shape you can be; if you have a yoga practice, keep going until the day before surgery. And get back to your mat as soon after surgery as you can."

Final Thoughts

For Scott, Eugenia, and Susan, yoga has played a pivotal role in their recovery journeys post-knee replacement. Not only has it facilitated physical healing—enhancing strength, balance, and mobility—but it has also fostered emotional resilience and confidence. 

Their stories highlight the power of yoga as a supportive companion through the challenges of recovery, reshaping not just their physical capabilities but their overall mental and emotional health. Whether you’re considering knee replacement surgery or simply seeking to enhance your mobility, integrating yoga into your routine could offer valuable benefits—proving once again that the mat is a 

The Shree teaching team was grateful to be able to play a part in the preparation and healing for these students. Let us know how we can support your healing journey!

 

Yoga for Osteoporosis: Strengthen Your Bones, Balance, and Spirit by Ronnie Kauder

 Do you have osteopenia or osteoporosis? Are you looking for a natural way to keep your bones strong while improving your posture, strength, and flexibility?

Yoga is a natural!

I’ve seen firsthand how yoga can be a transformative practice for people dealing with bone loss. It’s not just about stretching—it’s about building strength, improving balance, and reconnecting with your body. And the best part? You can start at any age, from any physical condition.

In his just-released 2025 book, Yoga for Osteoporosis, Dr. Loren Fishman—a medical doctor and long-time yoga practitioner—shares exciting research supporting the use of yoga to improve bone health. His studies, including a 2009 pilot and a larger follow-up in 2016, found that yoga improved bone mineral density in the spine, hip, and femur.

He also writes:

“Yoga has been shown to improve posture, balance, strength, range of motion, and coordination, as well as lower anxiety.”

All of these benefits reduce the risk of falls, which are responsible for 95% of serious fractures in people with osteoporosis.

Gentle Yoga for Strong Bones at Shree

At Shree, I lead Gentle Yoga for Strong Bones, a class specifically designed to support students with osteopenia and osteoporosis. Every session focuses on safe, targeted movements that:

• Support bone density
• Improve posture and alignment
• Build muscle strength
• Enhance balance and coordination
• Create a sense of confidence and calm

We use poses backed by Dr. Fishman’s research, carefully adapted for each body, with a focus on clear instruction and safety. Whether you're new to yoga or returning to movement after an injury or diagnosis, these classes are accessible and supportive.

Join us:
·        Tuesdays at 11:00 AM – In-person or on Zoom
·        Fridays at 12:00 PM – Zoom only

The Results Speak for Themselves

Students often tell me they feel better after class—and that’s just as much about the emotional support and time for themselves as it is about the physical movement.

Here are a few words from our community:

“Love Gentle Yoga for Strong Bones with Ronnie on Tuesday mornings. With my osteoporosis, it is great to have clear step-by-step instructions coupled with Ronnie’s careful attention to alignment and posture, all in an accepting and relaxed environment.”
— Thana G.

"This year when I went for my bone density scan, I couldn't believe my ears when the radiologist told me that my hip and spine were NORMAL! 

You, your studio, and your excellent instructors have been a blessing in my life. Yoga has changed my life for the better—physically, spiritually, and emotionally.”
— Fondly, Doreen

A Holistic Approach to Bone Health

Yoga isn’t just a physical practice. It brings awareness to how we move, stand, breathe, and even how we think. That’s why I love seeing students not just grow stronger physically, but also walk out of class feeling more confident, relaxed, and empowered.

If you’re ready to support your bones, calm your mind, and build resilience from the inside out—this practice is for you.

Come move, breathe, and grow—on your time.

Shree Yoga Celebrates 20 Years of Cultivating Community, Practice, and Purpose by Chaya Spencer

 As a mom of young children looking for purpose and meaning, I began teaching yoga in 1998 in Chestnut Ridge, NY renting space at a local Tae Kwon Do studio. I’d done a long and intensive yoga teacher training in India several years before and was ready to honor and offer what I’d learned there to people here in the US.

Welcome to Shree

After seven years teaching in Chestnut Ridge we were ready for a place we could call our own. After much hunting, and one or two disappointments, a perfect place finally appeared; it faced the Saddle River around a peaceful courtyard, and I recognized that it could be a place of peace and harmony. After a puja, or Indian blessing ceremony, I opened the doors to Shree Yoga with a ribbon cutting, a weekend of free classes and door prizes on January 8, 2005.

Photo: January 8, 2005—Ribbon cutting with Saddle River Councilwoman Carole Fitzpatrick and Liz Calabrese, who warmly welcomed us to the community.

Over the past 20 plus years, our journey has been both challenging and deeply rewarding. While other yoga studios have come and gone, Shree Yoga has remained steadfast. When the economy faltered in 2008, we provided discounted classes to those in need. During the trials of the pandemic, we pivoted to online classes, ensuring continuity for our students. And when the time came to reopen for in-person practice, we welcomed our community back with open arms. Many of our students have been with us since the beginning, and our teachers have dedicated decades to teaching at Shree. Together, we’ve built a sanctuary of support, guidance, and connection for hundreds.

All levels class

Why do people stick with us? Our students tell us it’s because we’re the real deal. We’re not a glitzy corporate box studio. We offer yoga classes that embody the wisdom, heart and authenticity of yoga as taught in India honoring the culture and teachings from its point of origin. For us, yoga is about much more than exercise and fitness. We embrace the spirituality at yoga’s core and weave that into our classes.  It is these teachings that have helped so many find healing and transformation at Shree.

April 2020 Classes moved online during Covid

While we honor yoga’s ancient roots, we also embrace the evolving science of movement and biomechanics, creating a balanced approach that blends tradition with innovation. Our classes range from gentle to vigorous, with specialized offerings for those with limited mobility or other needs. Our workshops, courses, trainings and retreats—particularly our mountain yoga retreats—are beloved by our community.

Chair yoga classes twice a week

At Shree Yoga, every individual is met with care and respect. We strive to create an inclusive, welcoming space where all feel safe and supported. Guided by transparency and integrity, we donate 10% of our profits to charity, ensuring that our success benefits the broader community.

Personally, Shree Yoga has been a source of strength and solace through life’s challenges. It has given me purpose, hope, and fulfillment. I am deeply grateful to our students, our devoted teachers, and my husband, William, for his unwavering support. Most of all, I am grateful for the gift of yoga itself.

As we celebrate 20 years in Saddle River, plus another seven years before that in Chestnut Ridge, I extend my heartfelt thanks to everyone who has been part of this journey. Here’s to many more years of breathing, practicing, and connecting together.

A serene and beautiful sanctuary

Yoga for the Senses by Jessica Addeo

 If you're reading this blog, you likely value yoga. 

You feel “good” after a yoga class, you notice the physical change in your body, you enjoy the mental break you experience while moving and you can’t wait to get back for your next class. 

Ever wonder why?

Yoga is an amazing sensory experience for your body. Sensory input is the five outward facing senses we usually think of (sight, taste, touch, sound and smell) AND three inward facing senses (proprioception, vestibular and interoception). Why does this matter? 

Your nervous system exists to keep you safe and alive. It needs to know where your body is in space to do this. Imagine you were being chased by a bear in the woods, where your body is in space and the sensory components of the environment would be really important to your safety & survival.  

Sometimes we think an email from our boss is the bear in the woods. Sometimes we have been living in this state of survival for so long that we don't know our way back to baseline or neutral. Enter your yoga practice. 

Before we go even deeper, let's define those three inward facing sessions. 

• Proprioception: This is input to your joints and muscles. When you are in downward dog, handstand or Warrior 2 or legs up the wall, you are receiving large doses of proprioceptive input. This input also happens to trigger serotonin production. This is one of the many reasons your yoga practice feels so “good”

• Vestibular: This input is all about changes in head position. When you go from a forward fold to standing, when you invert your head for a handstand (of any level) or when you lift your head in a cobra pose, you are stimulating this system. The vestibular system is far reaching in the brain and when it's stimulated it literally brings you back to your midline, your physiological center. The result? You feel more capable, more in control, more organized. This is a use it so you don’t lose it type of system. The more you can stimulate this system, the better your relationship to gravity as you age! (AKA less risk of falling…)

• Interoception: This is where yoga’s secret sauce really lies. This system is all about what is happening inside your body and your awareness of this. Am I hungry, am I cold, do I have to pee? So many people lose this system as we blow by our boundaries and push ourselves to do more and more. But in a yoga class you are constantly refining this skill. From shins in thighs out to feeling the four corners of your feet to stepping one foot forward….yoga is an interoceptive practice!

These systems are how yoga and your nervous system are connected. We hear a lot about the nervous system these days, everyone is talking about “nervous system regulation”. Yoga is an amazing way to deposit more coping chemicals into your nervous system so that you literally can handle more of the things that come up in the day to day with grace and ease. 

The real magic then becomes how do you take this with you off the mat? Into those high intensity moments of stress and overwhelm. I work from home and have 3 young kids, this is something I am very well versed in. Sometimes I do downward facing dog in the living room just before cooking dinner.

A little micro-dose of proprioceptive and vestibular input to support my nervous system through a loud and often chaotic time of day. While I’m reading to my daughter before bed, we do legs up the wall….a little proprioception for us both to help our systems wind down for bedtime. 

Check out the attached e-book that will show you several poses that you can stop, drop and yoga in the midst of daily life in order to give your nervous system some supportive sensory input! 

Jessica is a pediatric occupational therapist for 16 years turned nervous system coach. She takes her knowledge of the sensory and nervous system and applies it to adults (mainly after applying it to herself). Find Jessica at: www.jessicaraddeo.com.

Friendship: A Mirror, a Witness, and a Journey by Chaya Spencer

 "A friend knows our difficulties and shadows and remains in sight, a companion to our vulnerabilities more than our triumphs," writes poet and philosopher David Whyte in his book, Consolations. True friendship, he suggests, is about being truly present and reflecting that presence back.

I love the idea that friendship is being truly present and reflecting that presence back. This is what I crave in my friendships; to be truly seen. Sometimes I find myself sharing something and feeling that what I’ve said has really been heard. At other times, it’s what I haven’t had the courage to say that’s been heard. There’s a pause, a sense of real listening, in which I feel deeply acknowledged. I am seen. This is so affirming and fulfilling for me.

David Whyte invites us to see friendship as a "mirror to presence and a testament to forgiveness." It's not just about celebrating triumphs, but being truly seen in both our vulnerabilities and victories. In the practices of yoga and meditation we have the opportunity to offer friendship to all that we are, regardless of what we’ve done or not done, and to forgive ourselves in such a way that we can reflect kindness back to ourselves. As Whyte says, "Without tolerance and mercy all friendships die."

Photo courtesy Herb Benkel

But our sense of self isn't limited to our everyday actions. Through genuine friendship, others see a potential within us, a glimpse of the person we aspire to be. This inspires us to step up, not bound by daily achievements, but by the faith others hold in us. I guess friendship, at its core, is about witnessing. It's the privilege of seeing another's essence, walking with them, believing in them, even simply accompanying them on a journey. 

All traditions have a creation theory - a reason why we’re here. Tantra, the philosophy that underpins Anusara Yoga, explains it like this. There is a singularity that is pure energy. Because it is singular, it has no way of experiencing itself. It has no friends. It can’t bear witness to itself and the love, beauty and essence that it is. And so, out of its own creative delight and freedom, it manifests the universe and all of us. We are the way in which that one energy befriends itself and has “…the privilege of having been granted the sight of the essence of another…”, as Whyte writes. 

John O’Donohue looks at friendship from another related perspective through the Celtic concept of anam cara, the "soul friend."  This “…friendship cuts across all convention, morality, and category. You were joined in an ancient and eternal way with the “friend of your soul.” The Celtic understanding did not set limitations of space or time on the soul. There is no cage for the soul. The soul is a divine light that flows into you and into your Other. This art of belonging awakened and fostered a deep and special companionship.”  Anam Cara is a bond transcending limitations, allowing us to share our "innermost self, mind and heart." This act of belonging, fostered through spiritual practices, connects us to the Soul of the Universe, our ultimate Anam Cara.

So, whether you have a close friend like an Anam Cara, or simply feel, or yearn to feel, the connection to the larger universe, here are some things I strive to remember:

• Be present and forgiving with yourself. Offer yourself the same compassion and understanding you extend to others.
• See the potential in others. Celebrate their best selves and inspire them to grow.
• Embrace the universe as your friend. Find support and meaning in the interconnectedness of all things.

Yoga itself embodies this practice of friendship. It's a way to befriend our bodies, minds, and hearts, ultimately connecting with the Divine. With each pose, we create a connection, yoking ourselves to something greater. Today, ask yourself: who or what will you practice yoga with? Who will you befriend, both within and beyond yourself?

Let's journey together, cultivating connections that nourish our souls and remind us that friendship is a gift far grander than we imagine.

 

Beyond "Fight or Flight": Yoga for a Balanced Life by Chaya Spencer

Chronic stress often stems from a perceived lack of control and a constant state of "fight-or-flight." This constant state of alertness disrupts our physical and mental well-being. Kristin Powers writes: "Chronic stress keeps you in a trauma response — fight, flight or freeze. Your body never gets a break because you are always on high alert and living in survival mode. The chronic uncertainty and anxiety naturally leads you to overwork so you will have the resources to survive."

Sometimes, stress isn't just about external pressures; it can be a deeper sense of meaninglessness or disconnect from our purpose. While yoga cannot single-handedly solve existential questions, it can create a space for self-reflection and exploration. By connecting with our breath and body, we can begin to understand ourselves better and find a sense of inner peace, even amidst external challenges.

Dr. Gabor Mate writes: "When people start to lose a sense of meaning and get disconnected, that's where breakdown in our health—mental, physical, social health—occurs," the psychiatrist and neuroscientist Bruce Perry told [me]. Our hormones and nervous systems clock [the] presence or absence of meaning in our lives."

Yoga provides a path to a balanced life by:

• Promoting mindfulness: Through focused breathwork and attention to the present moment, yoga helps us become aware of our thoughts and emotions, allowing us to respond rather than react to stressful situations.
• Building self-compassion: Yoga fosters self-acceptance and a sense of inner peace, reducing self-criticism and promoting a healthy relationship with ourselves.
• Enhancing physical well-being: Gentle yoga stretches and poses improve flexibility, reduce muscle tension, and promote better sleep, all contributing to stress reduction.

By incorporating yoga into our lives, we can break free from the "fight-or-flight" cycle, cultivate a sense of calm and control, and create a more balanced and fulfilling life.  Any type of practice or class will help, but classes that focus specifically on regulating the nervous system through breath, mindfulness and deeply relaxing poses can be the most beneficial to heal our bodies, minds and hearts from chronic stresses.

Use this short meditation to down regulate your nervous system now: https://youtu.be/Fyi6RcFmTco

Chronic Stress: The New Normal by Chaya Spencer

Chronic stress has become a normal part of life. We have adapted to living with heightened stress day in and day out. Do you feel it? New research shows how this stress is contributing to numerous chronic illnesses, including heart disease, diabetes, and even some cancers. Studies show Americans are particularly affected, with high rates of chronic illness and mental health diagnoses directly linked to chronic stress. And, it’s not just adults, teens and young people are also suffering from chronic stress and its deleterious health effects.

In a recent report, Stress in America 2023, the American Psychological Association found that among those aged 35-44, nearly 60% reported they suffered from a chronic illness, and 45% percent said they had received a mental health diagnosis. Adults ages 18 to 34 reported the highest rate of mental illnesses at 50%.

What's the connection? When under constant stress, our bodies remain in "fight-or-flight" mode, flooding us with hormones like cortisol. This prolonged stress disrupts our hormonal and immune systems, making us susceptible to various health problems.

Yoga can combat chronic stress and improve our health. By combining physical postures, breathwork, and meditation, yoga helps:

• Reduce stress hormones: Yoga promotes relaxation, lowering cortisol levels and calming the nervous system.
• Improve sleep quality: Better sleep is crucial for recovery and rejuvenation. Yoga practices can enhance sleep quality by promoting relaxation and reducing anxiety.
• Increase resilience: Yoga cultivates self-awareness and empowers individuals to manage stress effectively, leading to increased resilience in the face of challenges.

Any yoga class will help to regulate the nervous system and reduce stress, but at Shree we find that the most effective is Restorative Yoga followed by Gentle Yoga or a combination of the two. 

According to Roger Cole, a sleep researcher, “Restorative Yoga allows you to recover fully from all the stresses and strains of life. By relaxing muscles, lowering your heart rate and allowing your nervous system to stop constantly reacting, you are not only more relaxed but more focused and effective.” 

At Shree, we strongly encourage you to add a Restorative or Gentle class to your existing weekly classes for your mental fitness and ultimately for your health.