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.

Forgiveness is a Skill by Chaya Spencer

"Forgiveness is a skill," wrote David Whyte, "a way of preserving clarity, sanity and generosity in an individual life." It's a beautiful sentiment, but can we embody it?  Live it?  For me that feels almost impossible.  Anthony Ray Hinton's story offers a powerful possibility.

Hinton, a man wrongly convicted of murder and sentenced to death, spent 30 years in prison for a crime he didn't commit. Despite the pain and anger that must have consumed him, Hinton chose forgiveness. He fought for his freedom, yes, but he also actively sought to release himself from the prison of resentment.

"I decided that I would take my life back," he said. "The only way that I could take my life back was that I knew I had to forgive." This wasn't an overnight process; it was a journey fueled by prayer, perseverance, and a deep desire for peace.

Hinton's story is a testament to the transformative power of forgiveness. It's not about condoning the harm done, but about choosing to move forward without being chained to the past. It's about reclaiming your life and shaping your own future.

But how do we navigate this path of forgiveness? It's a struggle, especially when the wounds are deep and the scars run raw. It’s one I struggle with particularly.  For me, it starts with acknowledging the pain, the anger, the hurt.  I find that ignoring these emotions only allows them to fester.  It also does not mean excusing the actions of the person who harmed us, but perhaps it means understanding them, recognizing their own pain or limitations. Perhaps it means letting go of the need for revenge and choosing compassion instead.

But forgiveness isn't just about others. It's also about extending compassion to ourselves. Like many, I often find myself being my own harshest critic. Striving for perfection and fearing failure can be a recipe for anxiety and stress. But as I learn to accept my fallibility, to embrace my humanness, I begin to experience self-compassion and forgiveness. It's a journey of releasing the inner critic and finding peace with who I am.  Yoga helps me do that.  It's one of the ways I connect to myself and feel grounded and complete.

Someone once said, "Forgiveness is a process, not a destination." It's a skill we can cultivate, a choice we make to move towards healing and wholeness. Anthony Ray Hinton's story is a testament to its power. It reminds us that even in the face of great injustice, forgiveness can offer a path to freedom, peace, and a future filled with joy.

The journey to forgiveness is long and winding. There will be days when it feels impossible, days when the anger flares back up. And, as a practice, it's a muscle that strengthens with use. I seek inspiration from stories like Hinton's, I find solace in practicing yoga and above all when I am able to cultivate self compassion. 

Forgiveness is a gift we give to ourselves, not the person who harmed you. It's about reclaiming your peace, your joy, and your power to shape your own future. It's a choice, a step towards a life lived with greater clarity, sanity, and generosity. And that, in itself, is a beautiful thing.

I’ll end here with inspiration from John O’Donohue:

Forgiveness is one of the really difficult things in life. The logic of receiving hurt seems to run in the direction of never forgetting either the hurt or the hurter. When you forgive, some deeper, divine generosity takes over. When you can forgive, then you are free. When you cannot forgive, you are a prisoner of the hurt done to you. If you are really disappointed in someone and you become embittered, you become incarcerated inside that feeling. Only the grace of forgiveness can break the straight logic of hurt and embitterment. It gives you a way out, because it places the conflict on a completely different level. In a strange way, it keeps the whole conflict human. You begin to see and understand the conditions, circumstances, or weakness that made the other person act as they did.

Emancipation by Chaya Spencer

 

What we call disappointment may be just the first stage of our emancipation into the next greater pattern of existence.

~ David Whyte, Consolations

At Shree, we teach Anusara Yoga, a style of hatha yoga that is based on the Tantric philosophy of inclusivity. The word tantra is translated in many ways, but the one I appreciate most is “to loom, warp, weave”. This definition imagines the universe as a giant tapestry woven on a universal loom. It acknowledges that we are all woven together, each a colorful and essential thread in the overarching pattern. 

One reason I like this definition is that my Mom was a weaver and we had a huge loom set up in our NYC apartment as I was growing up. As a little girl, I would sometimes sit under the loom and watch her shuttle going back and forth trying to see, but often failing to see, the pattern she was weaving.  Her tapestries were creative expressions of herself and I marveled at how the color or width of each thread seemed random until woven into the whole. This is one of her pieces 5’6” wide in black and white. She would card and spin the individual threads to the width and length desired always keeping in mind how they would meld into the whole.

When we only see only our own individual thread our perspective narrows. When we are able to step out that narrowness, we perceive the myriad interconnections, the warp and the weft, the snags and the beauty. I begin to see how we are each completely different, unique and related. Sometimes it takes a disappointment to help move us into the bigger picture and the next greater pattern of existence.

As I think over the disappointments of my life, though they will always be painful, I also see how they have been an essential part of making me who I am today.  As I recall all the people who have intersected with my life, in good ways and difficult ways, I see the strands weaving into a pattern of the tapestry that is me.  Our parts make us whole. When we can see the disappointments and the joys as integral parts of the whole, perhaps we can experience some freedom that comes with perspective.

 

Denial's Unexpected Splendor: Embracing Life's Transitions with Yoga by Chaya Spencer

Thoughts during COVID on denial and yoga with quotes and inspiration from poet David Whyte’s book: Consolations

David Whyte, poet and philosopher, paints a surprising picture of denial in his book "Consolations." Not as a villain blocking our path, but as a "necessary and self-compassionate" companion, tenderly holding us when life throws curveballs. This reframing resonated deeply with me, especially while navigating the messy terrain of personal loss and upheaval.

Denial is underestimated as a state of being. Denial is an ever present and even a splendid thing when see in the light of its merciful and elemental powers to cradle and hold an identity until it is ready to move on. Faced with the depth of loss and disappearance in the average life, a measure of denial is creative, necessary and self-compassionate…Refusing to face what we are not yet ripe and ready to face can help us to live in the present.

~ David Whyte, Consolations

Imagine clinging to the shore after a stormy ocean toss. Denial, then, becomes the warm blanket that allows you to shiver and process the shock, without the immediate pressure to plunge back into the churning waves. It grants us a precious pause, a space to breathe and gather strength before tackling the unknown.

This aligns deeply with the essence of yoga. We're invited to meet life on the mat, in all its messy, glorious entirety. Denial, no longer the enemy, becomes part of the spectrum of emotions we explore. Owning it, instead of fighting it, allows us to be present with whatever arises, even discomfort.

Whyte calls denial a "transitional state," a bridge between the familiar and the new. The old shores recede, leaving us yearning for what was, unsure of what lies ahead. Yet, there's beauty in this liminal space. In the quiet, we catch glimpses of resilience, moments of peace amidst the uncertainty. We connect with the simple joys of what exists, appreciate the stillness, and find solace in the quiet hum of life around us.

Denial fully experienced, also enables us to understand the full measure of our reluctance thus becoming a way of both paying attention to and appreciating what is asking to be seen. Denial is a beautiful transitional sate every human being inhabits before they are emancipated into the next larger context and orphaned, often against their will, from an old and very familiar home.

~ David Whyte, Consolations

Remember that annoyingly apt saying, "Denial is a River in Africa"? It is commonly used in my household, often directed at me, when I am blatantly avoiding the facts.  It is sometimes more comfortable to bury my head in the sand and pretend that whatever it is that's making me so uncomfortable, isn't actually happening.  Whyte sheds a different light: 

Denial can be a beautiful skin shed, left to be seen, of even to beautify and beatify others as they follow, wearing our former clothes. To understand the true nature of our reluctance through observing and then inhabiting our denial is to see directly into the soul’s wish to participate.

~ David Whyte, Consolations

We wish to participate but sometimes it is too painful or problematic so we move into denial.  To recognize that, and compassionately to give ourselves the time we need to be ready to move forward, is a great gift.  Maybe one of the greatest.  And, once we’ve learned to give it to ourselves, it is so much easier to give it to others.

So, the next time denial creeps in, let’s resist the urge to push it away. Let it be a temporary anchor, a gentle pause before the next leap. Embrace it as part of the dance of life, a bridge between what was and what can be. And on the mat, where vulnerability meets strength, allow your practice to hold you through the transitions, reminding you that even in the face of the unknown, you are present, you are whole, and you are enough.

Photo courtesy Herb Benkel

Strong Back, Soft Front, Wild Heart by Chaya Spencer

Courage is what love looks like when tested by the simple everyday necessities of being alive.

~ David Whyte, Consolations

In Anusara Yoga we have an alignment principle called Shoulder Loop in which we hug the shoulder blades strongly onto the upper back while lifting and opening the sternum. The shoulder blades become like two loving hands scooping up our tender hearts and holding them steady. This action makes for a strong stable upper back and a soft open front. When I practice Shoulder Loop I feel as though "I've got my own back" and that allows me to more fully open up my front and soften into my fear, my love, my grief, my hope, and step forward into the day more courageously. Brene Brown's quote is apt - encapsulating the whole experience: Strong Back. Soft Front. Wild Heart.

David Whyte writes: To be courageous is not necessarily to go anywhere or do anything except to make conscious those things we already feel deeply and then to live through the unending vulnerabilities of those consequences….

To be courageous is to stay close the way we are made.

The practice of yoga is about becoming more conscious. It’s about becoming aware of our bodies in space, bringing focus to our thoughts and feelings, noticing the present moment and all that it holds, and finally realizing we are all part of one another and this universe. All of that takes courage. We may find it uncomfortable to become conscious of ourselves in this way. We may not be happy with “the way we were made” or the way we feel. The invitation is to embrace all of that: the difficult feelings and the easy ones. 

Together, let’s cultivate a strong back, a soft front and a wild heart. Together, let's step courageously forward into whatever today brings.  As Whyte reminds us in Consolations:

The measure of our courage is the measure of our willingness to embrace disappointment, to turn towards it rather than away, the understanding that every real conversation of life involves having our hearts broken somewhere along the way...

A Rainbow Bridge

Photo courtesy Kayla Kingston

A shimmering rainbow in the woods. A bridge of color and light between here and there. In Nors mythology, Bifrost is a rainbow bridge made of fire, water and air. It is the pathway that connects the mundane world we live in with Asgard, the world of the gods. As children drew rainbows during the Pandemic to bridge us from the challenge of that time into one of hope, we can use the image of the rainbow, or anything in nature that speaks to us, to link us from wherever we are into the present moment.  

Beauty especially occurs in the meeting of time with the timeless; the passing moment framed by what has happened and what is about to occur, the scattering of the first spring apple blossom, the turning, spiraling flight of a curled leaf in the falling light; the smoothing of white sun-filled sheets by careful hands setting them to air on a line, for the broad expanse of cotton filled by the breeze only for a moment, the sheets sailing on into dryness, billowing toward a future that is always beckoning, always just beyond us. Beauty is the harvest of presence.

~ David Whyte, Consolations

The Vijnana Bhairva Tantra, an ancient Sanskrit text, describes 112 ways to enter into the universal and transcendental state of consciousness - into presence. One of my favorites is the wonder and awe I find in the natural world: rainbows, fall colors, sunsets, snow crystals, a weed poking it's way through cement, ladybugs and flowers.  Where ever I look and pay attention, beauty is there.  In yoga, we use our bodies in the shape of poses to create a bridge to connect us to the beauty that exists outside as well as inside us.  Yoga invites us to the harvest of presence, here and now.  So much beauty awaits our attention.

 

 

Gratitude and Equipoise by Chaya Spencer

Thanksgiving is a reminder of our capacity to move into the wonder and awe of all that is around us and that we are part of.  A fellow yoga teacher shared inspiration from Dr. Roland Griffiths, the founder of the Johns Hopkins Center for Psychedelic and Consciousness Research and a pioneer in studying the therapeutic potential of psilocybin. He recently passed away at 77.  Oprah interviewed him four months before his death.  He expressed such joy, wonder and awe at life and the mystery of being here.  He said he has never felt more gratitude or equipoise than at this time in his life (after his terminal diagnosis).  Watch the interview here: https://www.youtube.com/watch?v=YZJ8bz_KkFw.

As I look out my window at the profusion of all fall colors, the incredible beauty around me, I want to share a poem written by my brother-in-law, Barry Klassel, and how we each have the opportunity, every day, in every moment, to be fully awake to the awe and gratitude of life.  Read the full poem below.

     I can’t wait

     ‘Til each day is as ordinary as a wedding

      As momentous as taking a breath

Photo courtesy Herb Benkel taken 11.3.23 at Shree

Certain holidays and life events awaken us to what is already here.  Why wait for these? Or, for a terminal diagnosis? Griffiths wishes to explore: “The benevolelnt mystery of what it is to exist.”  Let's practice marrying the day and awaken to each breath as momentous and precious, full of wonder, gratitude and awe.  Happy Thanksgiving every single day.

 I, Alone

    No one beside me

    No soothing touch

     Rootless and restless

     I’ve lost the way

     To consecrate this day

 

      Television, not my vision

       Breakfast, cold spoon in cold cereal

      Chair, table, mug, tepid tea

      I let the water run endlessly

      Dip my hand, splash my face

      I, alone, in the whole human race

 

What to propose?    

      I will marry this day before me

      So each step’s down the aisle toward my lover

       What is my lover’s name?

       The same. the same

       Each deed a ceremony, for better or worse, for sickness, health

      What music to march to

       Processional, Recessional

       Night covers my retreat

       Then repeat

 

      I can’t wait

     ‘Til each day is as ordinary as a wedding

      As momentous as taking a breath

 

      I take thee, my shy one

      I marry this day. For better or worse

     ‘Til Death do us part.

 

©Copyright 2023 Barry Klassel

Beauty is the Harvest of Presence by Chaya Spencer

 

Beauty is the harvest of presence, the evanescent moment of seeing or hearing on the outside what largely lives far inside us…

~ David Whyte, Consolations

I love this: "Beauty is the harvest of presence." As I sat outside one Sunday afternoon listening to the birds, feeling the sweet air against my face, watching the fall leaves wafting down, seeing people out walking and my husband pottering in the garden, I felt invited into presence. The world called me to attend: to see, to hear, to listen, to smell and to feel. Attention reveals the beauty that is always here. It’s the way we step fully into life, both inner life and outer life. And yet, our attention is called away by our devices, social media, distractions all around us that move away from what is happening in this moment.

Whyte continues…the eyes, the ears or the imagination suddenly become a bridge between the here and the there, between then and now, between the inside and the outside; beauty is the conversation between what we think is happening outside in the world and what is just about to occur far inside us. 

Our yoga and meditation practice is about cultivating presence.  When we get on the mat we are invited to pay attention to our breath, to the movements, sensations, muscle action and our inner world which we often miss in our busy, often distracted lives.  Practicing on the mat then lends itself to practice off the mat. Yoga off the mat is about being present with whatever shows up each day: the easy and the hard. It's about witnessing the outstanding acts of human kindness and generosity as people step forward to help in big ways and small. It’s about noticing the wonder and awe of the mystery of this world. 

Let's pay attention to nature unfolding the season all around us, to humanity's goodness, and to our own inner strength and beauty as we strive forward with our lives.

Stepping out of Your Comfort Zone

by Rachel Dewan

Well it's been a minute. I had so much to say about this topic that I decided it needed to exist in the blogosphere. Let's unpack what it means to step out of your comfort zone. The details are different for everyone, but I think it basically means to not always default to what’s “easy”. So what’s wrong with being comfortable? Really nothing. And let's start this whole conversation by saying that if life, as it is wont to do, is pushing you into places of great discomfort, you don’t need to do anything else, you just need to hold on tight to your faith and go along for the ride. What I'm talking about here are the ways we become stagnant. Since the universe itself is in a constant state of process, if we are not participating with it in the ways that we are able to, one day we wake up and realize we’re stuck. And to get out of that stuck place takes SO much more effort in the long run.

 

 

Consider this a hint if you're coming to my class this week...

 

 

The universe has given us endless ways to know it and experience it and explore its beauty. But it requires our participation. Stepping out of your CZ means stepping into the unknown. Whether that’s rock climbing a new route, or hiking a new mountain, or a going to a new place to vacation, or going on a silent retreat, or joining a new book club, it requires us to be vulnerable, and that is usually not a comfortable place. It takes faith. Not blind faith where we go in with eyes closed just praying for the best, but the kind where we follow our hearts and take our heads along for the ride. 

 

The Sanskrit word for faith is shraddha, and one generally accepted translation of that word is "where you place your heart". In other words, know what you want. And if something that you want is outside of your CZ, know what you are willing to risk to have it. Know your capacities and your limitations and act accordingly. But that is a razors edge, and there’s no promise that it won’t hurt. Faith is knowing that it won’t hurt so much that you can’t come back from it. It’s being able to stay connected to what keeps you steady through it all.

 

Recently I watched the rock climber Adam Ondra sending Silence, the “world’s hardest route”. It literally created a new grade of climb that didn't exist before. It took him hundreds of times and years to do it. Falling off again and again. If he read all those falls as “failure” there is no way he ever would have done it. Stepping out of our CZ is accepting small “failures” to figure out how to do it better next time. Failure is a word we use to give ourselves an out. "Oh, I tried that thing and because it didn’t go exactly as I wanted it to, it didn’t feel as easy as it “should have”, I can’t do that thing." And the reality is that maybe you can’t do that thing today, but that doesn’t mean you’ll never be able to do it. So what are the steps to take so you can do it in a year? Or 2 years? Tiny victories feed shraddha. Change your expectation of what progress is. In yoga, for example, if you can’t do the pose, examine where your inconsistencies are, your tight places, your self-limiting thoughts and decide what tiny victory you can focus on to keep moving you forward. Because that’s just it. Life will move you forward whether you participate or not. So might as well decide what direction you want to go in. 

 

 

     If you need some inspiration, watch Adam climb this route the whole way through for the first time.

 

Stepping out of our CZ tests our faith: can I really do this?  Am I meant to do it? Really that’s up to you. Sometimes the answer is not ever, sometimes it’s just not right now. We are limited beings in some ways and we are unlimited beings in other ways. We need to be realistic about the ways we are limited, whether in body or spirit, and face them. But we get to decide if we want to be connected to the places where we are limited or the places where we aren’t. It means redefining “failure”. It means falling off a route 100 times before making the next move. Falling out of an arm balance 1000 times before being able to hold it for a second. Getting a therapist so you can work through your social anxiety so you can join the book club. It’s not easy or comfortable, and like my kids love to say, “it’s not fair!”. To which I respond, "who ever told you it was going to be fair??" It’s not. But we can either sit by and let life happen to us (ie. stay in stagnant in the CZ) or we can participate fully in every way we can (step into your light, celebrate tiny victories, hold steady through the challenges life throws at us which we have no control over).

 

 

 

In terms of our yoga asana practice, we know that the body will always want to go in the path of least resistance. Our bodies will always choose to do what feels good, and unless we are being very conscious in our practice we will go along with that. Again, nothing innately wrong with doing that, and sometimes that is just the thing to do - pain is a message that we need to pay attention to something. However, if we always do what we’ve always done, we always get what we’ve always gotten. Patterns of misalignment which lead to imbalance and often pain will keep repeating themselves until we create a new pattern. It's usually not easy and not comfortable.  But we are healthier, happier, stronger, and more resilient in the long run. It works the same with our thoughts, our emotions, our hearts. And that's what makes it all yoga - being conscious. 

 

It's fun and interesting out here outside the CZ. It's never boring, always exciting. Join me. 

 

Outside your CZ practices, on the mat:

This week in my classes we will work on caturanga, building strength in our upper body to lean out into arm balances with faith. Here's some other things to work on in your own practice:

Notice when you sit out a pose because it's hard. Instead of sitting it out, try a modified version.

If you've been doing a modified version of a pose for a long time for a specific reason, ask yourself if that reason is still valid.  You know what to do if it's not.

Breathe. a lot. If you're scared, breathe deeper. 

Pay attention to your habits. Do you come in to the studio and do the same warm-ups every time? Do you strategically stop for a sip of water when a hard pose is called? Are your habits keeping you stagnant?

Get really curious. If you can't do a pose, ask yourself, or your teacher, why? 

Celebrate tiny victories in whatever way they come

 

Outside your CZ practices, off the mat:

Take yourself on a weekly date doing something that scares you. Start small.  Bring a friend for support. But do it!

Create a mantra or affirmation that reminds you that stepping outside of your CZ will help you grow as a human. "I can do hard things" works for me.

Get clear with yourself about what risks you are willing to take, and which ones you are not, to have something you want that feels out of your reach.

Add your own in the comments!

 

For the Anusara junkies:

OTG: Soften what the word failure means to you. Focus on tiny victories.

What keeps you steady in times of discomfort? Keep that in the forefront of your awareness

Let each breath guide you to a place inside of inner reliance, where you feel secure and connected to a universe that wants for you what you want for yourself

Get comfortable with “I don’t know” and “All I need to do is participate”

Stop trying to control your world and participate fully in your life without knowing what the outcome will be

 

ME: pull to the midline and pull into what keeps you steady

Pull up and into your faith/what keeps you steady/your heart

Muscles are malleable, changeable, bones are not.  We pull SMB (skin to muscle to bone) to connect to all that is already steady inside our bodies

Activate muscles, participate in the pose fully, in your life fully

Draw SMB, connecting to a place of wisdom inside so you make smart choices about how to safely step outside your CZ

 

OE: expand fully into the pose and expand your CZ

Stretch yourself fully into the pose and the breath and into active participation with your life just as it is

Expand from midline outwards, expanding your faith in yourself and your practice

Shine with the quiet radiance of the faithful

Smile and enjoy the pose, even if it’s not easy or comfortable

Celebrate whatever form of the pose you can do. Celebrate tiny victories that will strengthen you and move you in the direction you want to be headed.