All the following classes are designed for beginners and students of any level who need or want a gentle therapeutic and healing approach from yoga. The classes are generally small and run by teachers trained and skilled in working with yoga to create healing and longevity. While different classes may have a particular target, you can attend any of them for a gentle therapeutic experience.
Gentle Therapeutic Yoga
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.
Restorative Yoga & Meditation
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. It includes: slow gentle stretching, breathing exercises, and restorative yoga poses in which the body is supported with blankets and bolsters for deep relaxation, and finishes with a period of guided seated meditation. The focus of this class is to create an experience for you of deep relaxation and mindfulness. No prior meditation or yoga experience needed.
Tame Your Stress: Restorative Yoga & Meditation
After class you may find you sleep like a baby, feel more grounded amidst the chaos of your life, and more comfortable in your body for having let go of stress stuck in your shoulders, neck and back. The meditation component teaches tools for managing a busy mind and finding peace in any situation.
This class is for people who crave a way to deeply relax and release the chronic stress that seems an inescapable part of just living and working. Start the week by learning to release the tension we store in our upper body. We will practice slow gentle stretching, breathing exercises, and restorative yoga poses in which the body is supported with blankets and bolsters for deep relaxation, and finish with a period of guided seated meditation.
Yoga for Strong Bones
“Forty-four million Americans suffer from low bone mass. Osteoporosis leads to painful fractures due to loss of bone mass; yoga strengthens bones without endangering joints: it stands to reason that yoga is the perfect therapy for osteoporosis. Drugs and surgeries can alleviate pain, but study after study has shown that exercise is the best treatment, specifically low-impact, bone-strengthening exercises―hence, yoga.” (Yoga for Osteoporosis by Fishman MD and Saltonstall)
This class teaches poses to strengthen bones, improves bone quality and increase bone mass. Studies show that with consistent careful yoga practice, Osteoporosis can be arrested and even reversed. Even 10 seconds in a yoga pose can help trigger chemicals in the body that build 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.
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.
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 have difficulty/discomfort standing 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. Also ideal for people pre and post joint replacement, with arthritis, vertigo or people in rehabilitation and physical therapy.
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.
Create a Healthy Back – Yoga for Back Pain
Threw out your back? Occasionally sore? Chronic back pain or injury? This class may be for you.
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. Beyond physical therapy, it’s the quality of focus, attentiveness, and mindfulness that practicing yoga gives, which really makes a difference.
You can expect to feel better, get stronger and learn how to avoid hurting your back going forward.
Certified Yoga Teacher, Terry Cotter, taught at the Valley Hospital Spine Center after completing advanced training with Charlotte Stone E-RYT500 with presentations by Elliot J Lerner, MD Neuroradiologist, Valley Hospital.
Benefits you can expect:
- Muscle strengthening from holding poses
- Increased flexibility and ability to relax
- Better posture, balance, and body alignment
- Increased body awareness: understanding of your physical limits, and motions you should avoid.
Master Your Balance
Do you or someone you know have balance issues? Risk of falling? Poor balance is the leading cause of falls and … are among the most common reasons that people over the age of 65 consult their healthcare providers.
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.
Yoga, while not a magic bullet, can address some of the shared challenges, both physical and mental, that accompany Autoimmune Disorders. It is known that moderate exercise, like yoga, can reduce inflammation in the body, which is common with autoimmune disease, and give you a sense of calm and well-being that lowers your body’s production of the physical and mental stressors that compromise the immune system.
This class will include active yoga postures, gentle stretches, restorative yoga and meditation to assist the mind and the body in reducing stress hormones that promote inflammation by activating the parasympathetic nervous system (the calming influence) which reduces the body’s stress response. This class is appropriate for students with multiple sclerosis, rheumatoid arthritis, fibromyalgia, lupus, IBS, Chron’s and other autoimmune diseases.
Karon is consulting on a book and video on yoga for Inflammation and Autoimmune Disorders with Aimee Raupp, acupuncturist and Chinese Medicine Doctor to be released later this year. She also consults to the MS Foundation in NYC on their wellness program.
Monthly Mellow: Restorative Yoga by Candlelight
Join our resident restorative yoga expert, Karon Shovers, for a monthly Friday evening “slow down and recharge” Restorative Yoga practice. Take time and refresh your energy and your attitude with a mix of gentle stretches, supported postures, breathing and meditation. Karon will guide you through a series of restorative yoga poses, using bolsters, blankets and belts. Each pose will be held to encourage a safe, deep opening and a soothing release by candlelight. See the workshops link for dates and times. Bring your yoga mat and an eye pillow if you have one.
This class will calm and energize organs and muscles and heal the effects of chronic stress, leaving you with a greater sense of well-being, deep relaxation and balance.