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