Tips for beginners, from Shree Yoga between Ridgewood and Ramsey, NJ | Shree Yoga 201-822-1131 Chaya@ShreeYoga.com Schedule Classes Schedule Descriptions Gentle Yoga Events Immersions Teacher Training Bridge Program Retreats About The Harvard of Yoga New to Yoga? Our Teachers Photo Gallery 360 Tour Testimonials Blog Purchase Contact Contact Us Directions Join Our Email List Select Page New to Yoga? Welcome. Whether it’s your very first yoga class or you are coming back to yoga after time away, we want to make your experience pleasant and rewarding. Below is some useful information. Be sure to check out the New Comer Special: 20 for 30. Tips for Beginners Frequently Asked Questions Mat Care and Etiquette Invocation Children, Teens, College Students About Anusara Here are a few tips that will help you prepare for your first class: • Please arrive 10-15 minutes prior to your class start time. We begin and end promptly. It’s nice to have a few minutes to get settled, sign in for class and relax. If you do arrive late, please wait outside the studio until the initial meditation is over and people inside begin to move. Then come in quietly and join the group. • Please come to an appropriate level class. Beginners can feel confident in any of our Slow Therapeutic or Beginner level classes. We recommend starting in an easier class and then building up to more challenging classes. • Please turn off cell phones, or leave them in the car. • When you come to class, wear loose-fitting, comfortable clothing that won’t restrict your ability to move and bend. Exercise clothing, t-shirts, sweats, leggings or shorts are all fine. • We do yoga barefoot on the floor. • We recommend that you don’t eat for at least one or two hours before class, or you will most likely “feel” your meal. • We can’t take credit cards at the studio. Please bring cash or check. • Refrain from wearing scent or fragrance of any kind as some people are allergic. • Inform the teacher of any physical challenges or issues you might be having so he/she can help you modify the poses to best meet your needs that day. • Shower before coming to morning classes. We share a small space together. • Bring a yoga mat. If you don’t have a mat, you can use one of ours, or purchase your own. • We don’t take reservations and everyone always fits, but come early to get the spot you want and fill out our brief registration sheet. Q: How do I know if I’m doing yoga “right?” A: There are no “right” or “wrong” poses in yoga. Rather, there is a greater or lesser degree of consciousness that each student can learn to bring to a pose. If you feel better in any way after class, you are doing it “right”. Our teachers continually walk around during class and will guide you to safer and more optimal forms of the poses. Q: Do I need to call or make a reservation? A: No. While we don’t take reservations, everyone fits comfortably in our smaller classes. Just show up and take class – even if it’s your first time. Q: Is yoga supposed to hurt or be uncomfortable? A: No. Yoga should never hurt. You will feel the sensations of your muscles stretching and working, but it should never be painful. If you are experiencing pain or discomfort during class, inform your instructor so they can help you modify or align more optimally so you are comfortable. Q: I’m very stiff and overweight. Can I do yoga or should I wait to get in better shape? A: Anyone, in any condition, can do yoga. It is a versatile practice. You and your teacher can modify any pose to suit your particular physical abilities. Don’t wait — yoga will help you to become more flexible and to feel better about yourself. Weight loss can be a natural off-shoot of this. One of our students lost 8 dress sizes without dieting, simply from doing yoga several times a week. There is a yoga level for everyone, regardless of physical condition. Talk to your teacher to make sure you are in an appropriate level class. Q: How many times a week do I need to come? Is once a week enough? A: The more often you come, the more results you will experience. However, once a week is a great place to start. For those who have scheduling constraints and cannot come more often, their weekly class often becomes a haven to carry them through the rest of the week. So, come and see what you want to do. Our different payment options offer you complete flexibility. Q: What is the difference between hatha yoga and yoga at Shree? A: All the various styles of yoga are in essence hatha yoga taught with different areas of emphasis. Yoga at Shree is a particular style of yoga that offers a therapeutic, heartfelt approach. It is alignment oriented to prevent injuries and one of the safest forms of yoga you can practice. In our classes, you will learn an elegant method of alignment, including energy loops and spirals and biomechanical principles. This method enhances body awareness and creates increased balance, strength, and flexibility. Our teaching methodology was originally based on the system of Anusara Yoga. While we are no longer affiliated with Anusara Inc, we still utilize the basic tenets of this system as we recognize their inherent value and efficacy. Q: Has it been proven that yoga is good for you? A: Yes. Western science has been studying yoga for nearly 50 years, and the research suggests numerous physical and psychological benefits from Yoga. Interestingly, there seems to be something about Yoga – vs. exercise and controlled breathing – that is particularly beneficial. For example, a recent study with heart patients showed that those who followed a stress reduction program that included many yoga practices did better than patients who exercised or did nothing. Further, preliminary studies in the United States and India suggest that yoga may be helpful for specific conditions, such as asthma, epilepsy, anxiety, stress and others. Q: What is yoga? A: Yoga is the oldest holistic system of personal development. It is a practical method of self-improvement, which includes the physical, mental and spiritual aspects of ourselves. Yoga consists of postures, breathing exercises and meditation. The postures stretch, tone and strengthen muscles, joints and the spine. They also stimulate internal organs, glands and nerves. The postures can liberate vast resources of trapped energy. As we practice yoga, we become increasingly aware of the interconnectedness of body, mind and spirit. Many people enthusiastically attest to the increased energy and strength that yoga brings them; others love the relief from stress or their aches and pains they find through their yoga practice. Your mat is your sacred space on which to offer your practice and spend time with yourself. Think of it as a mini temple. Wherever we offer our practice, the energy of that practice builds. Over time your mat becomes a powerhouse of yoga for you. Below are some basic tips to help you keep it clean and to increase the good vibes in your mat. 1. Avoid stepping on someone else’s mat. Please walk around or over it. 2. Keep your mat clean. PVC mats can often be washed in the machine on gentle and air-dried. Jade mats can be wiped down with a light white vinegar and water solution. A lint roller will also help remove lint from Jade mats. 3. Keep your mat fresh. From time to time our mats get worn out and no longer reflect a sacred space for our practice. Buy a new sustainable mat and donate the old one to Kula for Karma, who offer yoga free to under privileged populations. You can drop off your old mat at Shree, but please clean it first. 4. Keep your mat tidy in your car by using a mat bag or a tie of some sort. If it’s rolling around in your trunk trying to do poses without you, it will probably get somewhat disheveled. Q: What is the best mat to buy? A: This is a very personal preference and also depends on budget. Our favorite mat is the Jade Mat, made of biodegradable rubber. It’s dense to provide padding and sticky to provide traction for poses. It comes in fun colors, too. These mats are available for purchase at Shree. Here are two recent guides to best yoga mats: https://www.consumersadvocate.org/yoga-mats or http://www.reviews.com/best-yoga-mat/ A PVC mat is the most common sticky mat and easily found at many retailers. It’s inexpensive and comes in wide range of colors and patterns. It is often slippery when first bought due to factory residue from production. This can be cleaned with a light white vinegar and water solution. Q: It’s my first time at yoga. Is it OK to use a studio loaner? A: Sure. We always have mats you can borrow for class at no charge. They are used by many and have good traction. However, if you are thinking of making yoga part of your life, we recommended that you invest in a mat for yourself. Having your own mat also invites you to practice at home sometimes. Below is the invocation, a four-line Sanskrit blessing we chant at the start of each class. We chant to create a peaceful atmosphere and to remind ourselves of the larger reality beyond our day-to-day lives. It is not religious in meaning. In class, we’ll provide a copy of the words for you to either join in or simply sit and listen. Om Om Namah Shivāya Gurave I offer myself to the Light, the Auspicious One, who is the True Teacher within and without Satchidānanda Mūrtaye Who assumes the forms of Reality, Consciousness, and Bliss Nishprapanchāya Shāntaya Who is never absent and always full of peace Nirālambāya Tejase Independent in existence, it is the vital essence of illumination. Om While we don’t offer classes specifically for young people, any child 10 years or older who would like to join a responsible adult or guardian in our classes is most welcome. Teens are welcome to come on their own after a parent or guardian has signed a waiver for them. $20 our special drop-in rate for children and students through college level to age 25. Purchase 8 classes for a deeper discount. College students please bring a valid college ID. About Anusara Yoga Shree Yoga is an Anusara yoga studio. Anusara® Yoga means “flowing with grace” or “follow your heart.” Anusara Yoga promotes deep personal growth and transformative experiences on all levels due to its comprehensive, multi-disciplinary, creative and joyful approach to the physical, mental, spiritual and mystical aspects of yoga. Through community, movement, meditation, breathwork and Tantric philosophy, Anusara Yoga aligns your mind, body and heart, thus giving you the opportunity to connect to yourself in a deeper way. Anusara Yoga is a unique form of Hatha yoga that invites people of all backgrounds and abilities the opportunity to improve strength, flexibility and balance. Anusara goes beyond fitness by supporting practitioners in self-discovery. What can you expect from an Anusara class? A focus on aligning mind, body and heart through careful movement, based on a deep understanding of the body’s skeletal, muscle and fascia structures; A highly-trained teacher who is eager to share their love of Anusara with newcomers and experienced practitioners alike; The opportunity to connect the heart, body and mind through meditation and reflection; Increased strength, flexibility, balance and awareness. The History of Anusara Yoga Anusara Yoga, an innovative form of Hatha yoga focused on the alignment of the mind, body and heart, was created in 1997. For over 20 years, Anusara’s philosophy of practice has fostered a deep connection between physical alignment and self-reflection. This unique dual focus allowed Anusara to grow in popularity very quickly. Soon after its creation, it became a deeply valued method of Hatha yoga practiced and taught worldwide. Anusara classes create a sense of belonging and community for thousands of students around the world who long for the physical benefits that yoga can offer as well as deeper understanding of their life purpose, dreams and aspirations. Anusara Yoga meets the needs of any level of practitioner, making it safe for every type of body, including those with physical limitations. In 2012, questions surfaced into the public domain regarding some activities of the founder of Anusara. These questions included reports of ethical improprieties. The Anusara community subsequently determined the need to pursue a new organizational structure and ultimately separated from Anusara, Inc. to become a teacher-led organization called the Anusara School of Hatha Yoga. The School, which was formed in 2012, acquired all intellectual property and copyrights previously owned by Anusara, Inc. The School has no formal relationship with its founder. The Anusara School of Hatha Yoga is teacher-led with democratic decision-making and integrity at the core of all its work. The School values sustainability, transparency and honesty in everything it does. In 2017, the School gained its not-for-profit status in the USA, and the organization has a strong Board of Directors comprised of Anusara Certified, Inspired and Elements teachers and expert Anusara students, selected from the School’s five global regions (Europe, Latin America, Asia, USA, Canada). Representing the needs and interests of the global Anusara community is a primary focus for the Anusara School of Hatha Yoga. About the Anusara School of Hatha Yoga The School’s vision is to foster a unified community that inspires and supports all practitioners of Anusara Yoga, from local to global, as well as those who have never taken an Anusara class. The School supports the transformational power of Anusara Yoga worldwide. Wherever you are in your yoga journey, we welcome you and invite you to be part of a beautiful and inspiring yoga community. We are focused on sharing this remarkable form of yoga with anyone who is interested. In the same way that our fascia maintains the form of our bodies, the School provides a global structure that: Provides support, rigorous training and ongoing professional development of teachers from Anusara and other hatha yoga traditions; Offers Anusara practitioners and teachers a rich, evolving and dynamic educational program that includes curriculum and teachings in philosophy, asana, anatomy, meditation, breathwork (pranayama) and yoga therapeutics taught by highly experienced scholars and experts; Sustains a vibrant global community and active network of Anusara practitioners by using email, Facebook, Instagram, Twitter and You Tube and promoting a variety of Anusara events around the globe; Maintains the integrity and unique qualities of the Anusara method. The Anusara School of Hatha Yoga Focus for 2019 and Beyond Support local teachers with country and regional workshops and increasing our presence in international yoga festivals to help strengthen awareness of the Anusara method; Increase translations and materials in native languages to support and celebrate our global community; Increase our mentorship of newly licensed teachers; Clarify and streamline our teaching Certification process; Increase our communications with teachers worldwide to strengthen our collective sense of community and purpose. For more information or to connect: https://www.anusarayoga.com/ © 2019 Shree Yoga Studios - 3 Barnstable Court - Saddle River, NJ - 07458 - 201-822-1131 or Chaya@ShreeYoga.com Shree Yoga in Bergen County New Jersey. We serve the communities of: Saddle River, Ridgewood, Ramsey, Mahwah, Paramus, NJ and Suffern, NY.