Shree: The Place for Healing Partners with Kula donating 50% from our Signature Therapeutic Classes

Written by Jessica Addeo 

Shree is partnering with Kula for Karma and giving 50% of the profits from their signature therapeutic classes (see details and schedule below) to Kula for Karma for the entire month of February.  Maybe you have never done yoga and you feel intimidated to start, maybe you used to practice and feel you no longer can, or maybe you think that you just can’t. We are here to tell you that you can, take your hand and guide you on your path. Yoga is not a one size fits all and the benefits of yoga are not reserved for the young and flexible, they are for everyone. Our light grows brighter as we help ignite yours.

At Shree, yoga means being cared for, being healed, being enlivened. Everyone is welcome and we’ve designed classes and chosen teachers to provide that feeling for all. The premise starts with our teacher’s training in Anusara yoga. Anusara yoga looks for the beauty and goodness inside of everyone. There is no too old, too young, or too out of shape to join us.  We see wisdom, opportunity, and a body that has lived a beautiful life so far. A unique set of alignment principles are applied to all postures. Practicing these principles in our own physical body brings us more health and vitality. Shree teachers are trained in not only knowing these principles, but applying them, teaching them and seeing them in our students. Ultimately our intention is for students to leave class feeling better about themselves on every level. The path to this place inside is wide and varied. Which is good news, and considering this, Shree offers a plethora of classes to guide all of us there at our own nurturing pace.

In addition to our beginner classes and varying level of practice classes (Level I, I&II, II, Aligned Flow, and Pilates Mat Class) Shree offers classes for specific populations. Shree has always offered gentler classes such as slow therapeutic and restorative yoga & mediation. In Shree’s commitment to being accessible for all the following classes are being added: Yoga for Strong Bones, Chair Yoga, Create a Healthy Back, and Master your Balance. We came to these classes by doing exactly what was described above. Looking at who makes up our beautiful community and seeing the intrinsic goodness within all our members. This information guided us in creating more spaces to teach our beloved yoga, the alignment principles that we know work, in a way that brings everyone closer to their own “Shree” or light inside.

Please see our Therapeutic classes and class schedule below:

Restorative Yoga and Meditation

Tuesdays 10:30 -11:45

Thursdays 12:15-1:30PM

Sundays 11:30 – 12:45PM

You will leave class with a sense of deep relaxation and calm on every level and with a feeling of balance in your mind and body.

Have you been wanting to learn to meditate? Do you want to release stress?  Then this approach is for you.  It is by far our gentlest class and specifically designed for those who wish to find healing and recovery physically and emotionally, and to learn to release chronic tension and stress.  

Yoga for Strong Bones   Fridays 12:30 - 1:45 PM

If you are concerned about your bones and would also like to reduce stress and move with more freedom, this slow therapeutic class is for you. You will learn poses to strengthen bones, improves bone quality and increase bone mass. With yoga, you can protect and lubricate your joints safely for an increased range of motion while building strong bones.  Let’s halt the aging process, and strengthen your bones while you are healthy and mobile.

Slow Therapeutic Yoga

Mondays 11:15–12:30 PM

Saturdays 11:30–12:45 PM

Our unique approach: Slow Therapeutic Yoga is a class where people in almost any physical condition can move and do yoga safely. Geared towards those who need a very gentle yoga practice including seniors, people with physical challenges, cancer patients and survivors, and anyone looking for a careful and sensitive approach, these small classes include: gentle yoga poses, breathing, and stretching, as well as supported yoga poses done with a therapeutic approach that open the joints and safely stretch muscles, while also building strength. Our teachers are highly trained and will personally attend to each student’s individual needs.

If you thought you could never do yoga, this class will work for you. We welcome you in whatever physical condition you may be in and look forward to working with you. Call ahead if you’d like to discuss your situation with us before class: 201-822-1131.  A number of local chiropractors highly recommend our studio and this class was recently mentioned in the Bergen Record.

Master Your Balance   Wednesday 1:30 – 2:45 PM

Do you or someone you know have balance issues?  Risk of falling? This class will focus on building lower body strength through standing poses and work to strengthen the relationship between visual input and sensory input, which together help us balance.

Regular practice of yoga in this way can make you feel steadier on your feet, stronger in your legs, more confident in your movements and more comfortable going about the tasks of everyday life.  Whatever your age, improving balance can give you a more confident stance in life.

Create a Healthy Back   Wednesdays 4:00-5:15 PM

This class is designed to benefit a broad range of complaints - from occasional soreness to chronic back pain or injury. Focusing on the development of posture, balance and body alignment and a strong, deep inner core, you will be guided through specific yoga poses that can lengthen your spine, stretch and strengthen your muscles, and help return your back to its proper alignment. 

Chair Yoga   Wednesdays 11:15-12:15 PM (begins 2/7)


In this class we will do modified gentle yoga poses while seated and supported in a chair. These modifications make yoga accessible to people who cannot stand or lack the mobility to move easily from standing to seated to supine positions on the floor. While seated on chairs, students can do versions of twists, hip stretches, forward bends, and mild backbends.

In addition to a good stretch, chair yoga participants can also enjoy other health benefits of yoga, including improved muscle tone, better breathing habits, reduction of stress, improved proprioception, better sleep, and a sense of well-being.

Shree Yoga Therapeutic Yoga Class Schedule

Monday

11:15-12:30pm     Slow Therapeutic Yoga      Rachel

Tuesday

10:30-11:45am     Restorative and Meditation Karon

1:30-2:45pm        Autoimmune Recovery       Karon  (Begins March 7)

Wednesday

11:15-12:15pm     Chair Yoga                        Susan  (Begins Feb. 7)
12:30-1:45pm       Master Your Balance         Phyllis

4:00 – 5:15pm      Create a Healthy Back       Terry

Thursday

12:15-1:30pm       Restorative & Meditation    Alison

Friday

12:30-1:45pm       Yoga for Stronger Bones    Jan

Saturday

11:30-12:45pm     Slow Therapeutic Yoga      Kent

Sunday

 11:30-12:45pm      Restorative & Meditation    Elizabeth

Shree's Expert Teacher Focus: Terry Cotter

By Jessica Addeo 

Terry Cotter, E-RYT 200 with Anusara Elements 

Next up in our expert teacher focus is Terry Cotter. Although Terry may be new to our class schedule, he is not new to yoga or Shree. Yoga has been a part of Terry’s life for the past eight years. In 2013 Terry decided to pursue teacher training at Shree Yoga and obtained RYT 200 with Anusara Elements. As he joins our team he brings with him his experience teaching to a variety of adult populations in all different stages of wellness. This experience makes Terry an excellent resource to teach the upcoming back care class.

Terry's classes will inform you on how to safely move your body leaving you feeling not only nourished by your practice but empowered with knowledge. You're bound to have a good time and laugh while you're at it! Below Terry clues us in about what he is practicing, reading and doing to keep himself healthy!

What does your personal practice consist of?

Some warm-up and lots of stretching.  Hanumanasana,  Pigeon, Shoulder openers.

What's on your bedside table?

Somatics: Reawakening The Mind's Control of Movement. By Thomas Hanna 

Any special self care you are currently practicing?

I've been focusing on diet and eating more of the foods that are good but I don't particularly care for. I was born and raised eating quite literally meat and potatoes; oh yeah, eggs and bacon too, cream and sugar in my coffee, I'm starting to shake just thinking about it. I've always been athletic and wasn't happy when I realized that no matter how many miles I rode on my bicycle or how many sets of tennis I played, my hour glass figure was fading!! I read a book titled "Eat Right for Your Blood Type" and it said I should be a vegetarian!!! Well believe it or not I avoided meat for almost 2 years. I tried to eat more vegetables and finally came to the compromise that I'm living with. I avoid red meat, pork, lamb, but I eat chicken. My challenge ha been, and I'm all over it, is no caffeine, and more vegetables. 

How do you keep yourself healthy in winter (spring, summer, fall)?

My Yoga practice and cycling. In the winter I take spin classes and ride a stationary bike at home. 

Want to try one of Terry’s classes? He has varying times and types of offerings:

Monday 6:30 to 7:30 am Early Morning Yoga 
Wednesday 6:30 to 7:30 am Early Morning Yoga
Wednesday 4:00 to 5:15 Yoga for Back Health 
Coming up in March, another one of his popular Yoga for Men series.

The Power of Practice

 

 We've been watching a lot of America's Got Talent in my house, and although much of it makes me somewhat nauseous (there was a professional regurgitator on the last episode - I didn’t even know that is officially something you can be since spell check can't even seem to figure it out…), the level of dedication it takes to achieve success in your chosen talent is inspiring to watch.  As we watched last weekend, my 2 older children commented on what they were seeing - my 12-year-old saying things like "His parent must be a musician/diver/dancer", or "That level of talent is so rare".  My 9-year-old says things like "How much do you think they had to practice?" And (for the younger talent) "Do you think they have time to go to regular school too?"

This is so who they are - the older off the charts book smart, has a nearly eidetic memory, and doesn't have to work very hard to do really well in school.  The younger is emotionally intelligent, wildly creative and artistic, and has spent his life constantly trying to "live up" to his older brother.   I'll give you one guess which one is the harder worker.  And as much as this dynamic makes me cringe sometimes as a parent, I also recognize that in terms of qualities that will ensure success, the one who knows how to work really hard to get what he wants (even if it happens to be approval) will always come out ahead.  He knows how hard he has to work to be a rainmaker.

In researching the traits most conducive to success in a given field I found numerous studies that followed people that are leaders and innovators in their chosen field, the elite “achievers”.  Intelligence and talent only shows up in a couple of these studies, and never at the top of the list. The leading qualities that the most successful people in the world have are dedication, deliberate practice, self-discipline, perseverance, conscientiousness, and passion.  Blogger Raymond T. Hightower, president of WisdomGroup, summarizes a study in Malcolm Gladwell's book Outliers: “In the early 1990s, a team of psychologists in Berlin, Germany studied violin students. All of the subjects were asked this question: “Over the course of your entire career, ever since you first picked up the violin, how many hours have you practiced?” By age twenty, the elite performers averaged more than 10,000 hours of practice each, while the less able performers had only 4,000 hours of practice.” To quote Thomas Edison: “Genius is 1% inspiration and 99% perspiration.”

In yoga, we call this quality tapas. One of the definitions of tapas is “discipline”. It’s the choice you make every day to get on the mat, to commit again and again and again to your practice.  It's the discipline of saying no to late nights out because you want to get up early and meditate.  It's what gets you on the mat after a long day when a glass of wine and mindless TV is so much easier.  It's the "no excuses" principle. Tapas is also related to heat or fire.  It’s the heat that builds by doing over and over until you get it right, in spite of frustration, roadblocks, challenges. It's the fire that stokes your passion to pursue a single-minded uplifting goal, that gets you back up after falling down again and again.

 

One fascinating point of the study referenced in Outliers: No “naturally gifted” performers emerged. If natural talent had played a role, we would expect some of the “naturals” to float to the top of the elite level with fewer practice hours than everyone else. But the data showed otherwise. The psychologists found a direct statistical relationship between hours of practice and achievement. No shortcuts. No naturals.

What is natural or innate is the impetus of the desire, the passion for whatever it is you are passionate about which arises from a place deep inside yourself.  Tantric scripture tells us that any thought you have, any desire for greatness flows into you from the One Source of Being.  It's not natural talent that starts us on a particular path, but the will of the Divine to experience life through you as you. Whatever you want to achieve in your life is the same as what the Universe wants for you. Tapas is the burning desire to connect to your highest, it is the heat of transformation. It's the passion in your heart to live to your fullest. Heat facilitates your evolution by burning away your self-limiting patterns and false identities. When these "impurities" are burned away, your authentic radiance shines through.

Last week we talked about the power of the Shakti, how we are innately powerful beings and have the choice to use that power on our own behalf in ways that lift us and those around us up, or otherwise. In the Hindu myths, the demons don’t get rewarded by doing “good” or “evil” – they become powerful because they practice tapas – they are single minded in their focus. Nature rewards success. Danny Arguetty says: “We are free beings living in a stream of potentiality – how we participate in the world, make connections and align our intentionality allows us to harness this power to either build or destroy.”

So that’s the good news and the bad news.  You are immensely powerful. You can partner with the Shakti to create whatever it is you want for yourself.  But you have to do it.  During this challenging week when I have found it particularly easy to feel helpless, remember that your actions matter.  Your tapas can move you in whatever direction you choose as long as you are willing to put the time in, to dedicate yourself fully to what you are passionate about. And when others are using their own power – the same power you have - to move things in a direction you aren’t happy about it’s all the more important to do just that. May the light of awareness shine through all of us, and may our dedicated practice help shift the world around us in the direction we wish to see it move in.

Shree's Expert Teacher Focus: Valerie Herzog

 By Jessica Addeo

From a student's perspective - the reason I come to Shree, class after 
class and now going on 7 years, is the quality of the teachers. All the
teachers have so much experience, integrity and compassion and when, 
once in a while, I do go elsewhere, it's just not the same.  Even when there is a challenging 
pose which I just cannot master I never feel like I'm not getting something valuable out of the process. - AS

What makes a great yoga teacher is not just years of training, bountiful knowledge of human anatomy, powerful alignment instructions or a way with words (although these things all help). What makes a great yoga teacher is authenticity, a commitment to the practice and a willingness to share of slice of themselves to help others on their paths of practice.  In that spirit, we will be sharing little tidbits of info about the teachers at Shree. Some will share yoga related practices and some will share insights into daily life off the mat. In either case, what we hope to offer is a deeper sharing of ourselves to deepen our connections all throughout the Shree community.

Valerie Herzog, RYT 500, Anusara-Inspired Yoga Teacher

Valerie’s classes are upbeat, always include an inspiring soundtrack and speak to her passion for blending yoga with psychotherapy, as “yoga is a form of therapy that is transformational”.  In this week’s spotlight, she gives a peek at what she is up to both on and off the mat and one of her favorite year round beverages to keep her healthy and practicing!

What pose are you currently working on?  How?

So, very basic, post hip-replacement; left leg forward into a lunge, without assist.

Continuing PT in my practice, each and every day.

What is your biggest mental challenge?

Constantly working on letting go of self-judgment. Powerful demon in my life but I feel I'm making progress!

How do you keep yourself healthy in winter (spring, summer, fall)?

Fire Cider: daily dose of this spicy brew, handcrafted in Brooklyn

Check out where Valerie gets her fire cider here:

https://firecider.com/

Or try out your own at home with the following recipe below (adapted from Wellness Mama)

 

Be sure to stop in for one of Valerie’s classes at the following times:

Thursday 6:00 to 7:15 Aligned Flow I&II Yoga

Thursday 7:30 to 8:45 Level I Yoga

Sunday 8:30 to 9:45 Aligned Flow I&II Yoga

Friday January 27th 6:30-8:00 Yoga Core Fusion 

 

Fire Cider Recipe

·        1 medium onion, peeled and rough chopped

·        1 head of garlic, peeled and rough chopped

·        3 inch piece of fresh ginger, grated

·        Apple cider vinegar (organic with “the mother”)

·        Raw organic honey

·        2 teaspoons cayenne pepper powder

Instructions

1.     Place onion, garlic, and ginger in a quart size mason jar.

2.     Add apple cider vinegar to cover the herbs.

3.     Cap tightly and leave in the jar for 2-3 weeks, preferably in a sunny or slightly warm place.

4.     Strain and discard the herbs.

5.     Mix with equal parts raw honey and add cayenne powder.

6.     Store in the fridge and take 1 teaspoon as needed daily or when illness strikes. I’ve taken as much as 1 tsp an hour during illness until I felt better.

Growing Your Practice

 

I’ve been hearing from many friends and students that 2016 was a tough year for them, and how happy they are to be moving forward to the next chapter.  January, one of the darkest months of the year, is optimal time for turning inwards as the season encourages, allowing ourselves to look deep into our hearts and let go of what needs releasing in our lives to make space for something new.  Once that space is made, like hoeing the rows in your garden to plant bulbs in the spring, this dark time in the cycle of the year is an ideal time to sow the seeds for what you wish to grow in the coming months. 

The word Shree means “life-enhancing” or “auspicious”.  It is our goal at Shree Yoga to always be moving towards that goal, both for ourselves and for our students, and we have added numerous ways to do that beginning this week.  We have added several new regular classes to the schedule including Early Morning Yoga, Yoga for Men Series, Master Your Balance, Tame Your Stress.  Upcoming workshops include Inversions for Beginners, Core Fusion, the and popular Melt Method and Intro to Yoga Series.

The teachers at Shree have also committed to a Personal Yoga Challenge for 2017 and we would love for you to join us! This is all about growing your personal sadhana (practice) in ways that will bring more Shree to your life. For example, Chaya is committing to sitting for morning meditation 5 days per week and attending 2 classes per week.   Valerie will practice 3-5 times per week either in class or at home, and include a 1-minute arm balance each practice. Jessica pledges to stay connected to her practice by aiming to take 5-10 minutes daily to practice, whether that be meditate, go for a walk, take a brief restorative or just take a quiet moment.   I (Rachel) am committing to 2 full practices (60-75 minutes) per week, at least one of them in a class, and working on press handstand 5 days per week.  Those are our personal challenges - now you!  Check out the website for suggestions, or speak with your teacher before or after class to create a plan to help you live your most meaningful and inspired life.   

Beginning January 1^st register for the Personal Yoga Challenge either online or in the studio.  The program will run for 6 weeks, you pick the start date and what you want to work on.  Then create a page in the Challenge book in the studio (markers & stickers available to make it as beautiful as you are!) with your name, your goal, start and end date. Each class you take, each time you meet your challenge, log it in the book. Each week you will receive an inspiring email written by one of our expert teachers delivered right to your inbox to keep you connected and motivated.  When you’ve reached the 6-week finish, tell your teacher and we’ll all celebrate with you.  A special prize will be awarded to everyone who completes their personal Challenge.  For more info and to register click here.

As always, we look forward to another amazing year of alignment and grace both individually and as a community.  We treasure each and every one of you and what you bring to make our world more Shree.  Wishing you all a blessed and peaceful 2017.

The Gift of Yoga by Jessica Addeo

THE GIFT OF YOGA
by Jessica Addeo

Present over perfect.

Quality over quantity

Relationship over rushing.

People over pressure.

Meaning over mania.

-Shauna Niequist 

The holidays are upon us and as always it is a shiny, bright, and dazzling time of year. All year round life has the capacity to be beautifully busy and full. However, during this particular season, the fullness feels ever-present. As the expectations and commitments pile on, it can all start to feel overwhelming. The to-do lists are long, but connected to something meaningful. How do we stay connected to the meaning of it all? We practice.

 

We practice on our mat. As we move our body and breath to the tempo of the instructor we begin to come back to ourselves. Slowly the only thing that matters is feeling your foot on your mat, or feeling your shoulder blades wrap around the back of your heart or even just your breath. You leave class feeling refreshed, nourished, and grounded. In this space you begin to remember why you do all the things you do this time of year. The to-do list shifts from a never ending set of expectations to carry on your shoulders, to a representation of the love you feel and want to share. How do we keep this feeling with us as we move off of our mat and into our daily lives? Again, we practice. 

 

This time we practice off of our mat. As we go about bringing to life the traditions we hold near to our hearts we feel the four corners of our feet underneath us and know that we are grounded. We feel our breath and know that we are present. We hear our teacher’s words whispering in our head and we keep coming back to ourselves. We shift to a place of awareness inside where we begin to feel everything around us more fully and clearly, without the overwhelm. The beauty this time of year has to offer becomes the center of it all.  This is the gift of our practice. It is what makes yoga at Shree so meaningful and special. And most importantly it is what keeps you connected to the meaning, your meaning of the holiday season, and not just to all of the external factors that this time of year elicits.

The “perfect” holiday is one where people come together who are happy, connected and present. You can show up for your loved ones with perfectly executed traditions but on the inside feel frazzled and disconnected. Or you can choose to practice, both on and off your mat, and bring to the holidays a grounded, present version of you. Taking a yoga class when you have so much else to do can seem like just one more thing on the to-do list, but when you realize the present this practice has to offer, it seems like the perfect addition to your festivities.

Check our schedule to see when you can give yourself the gift of yoga.

Happy Practicing and Happy Holidays from Shree Yoga