Ayurveda: Healing & Balance with Yoga, Meditation, Diet, Herbs and More

Ayurveda is an Indian holistic, healing system in which the universal life force manifests into certain doshas or energies.  The three doshas or “forces” are known as:  Vata, Pitta, and Kapha.  We are all made up of a combination of these forces.   However, these can fluctuate, and we may have excesses which cause imbalances in our lives, and balancing them will help bring about harmony.

The following are just some general characteristics which each of the doshas may possess:

Vata: Small frame, anxious and creative personality types, dry skin/hair, enjoys sour/salty foods

Pitta: Medium frame, driven personality types, oily hair/skin, enjoy sweet/bitter foods

Kapha: Large frame, relaxed personality types, smooth skin, enjoys sweet/pungent foods

Doshas can fluctuate for many reasons such as stress, age, and diet.  One must determine their imbalances as they can result in different effects on the body.  For example, an excess or imbalance of each dosha can be seen in the following ways:

Excess Vata can cause disturbances with the large intestine, nervous system, immune system, and joints.

Excess Pitta can results in problems with the small intestines, liver, spleen, thyroid, blood, skin, and eyes.

Excess Kapha can result in issues with the stomach, lungs, mucous/water retention, and weight gain.

These balances can be corrected by the foods that we eat, yoga, massage, meditation, facials, detox, herbs, or other methods.  Generally, “the opposite” balances.  For example, the Vata can benefit from grounding and calming treatments, warm, sweet foods such as casseroles, stews, and soups, and their yoga should create warmth and serenity.  The Pitta can benefit from invigorating and energizing treatments, non-spicy foods and plenty of vegetables, and a yoga that encourages compassion and a relaxed effort.  The Kapha benefits from soothing treatments, invigorating the mind with light, spicy foods, and their exercise should be stimulating and vigorous.

Our practitioners at CNY Healing Arts would love the opportunity to assist you with creating balance in your life and within yourself. Please call us or visit us soon.

Syracuse:
191 Intrepid Lane, Syracuse, NY 13205
315.671.5755

Albany:
38A Old Sparrowbush Road, Latham, NY 12110
518.724.5750

Rochester:
2244 East Avenue, Rochester, NY 14610
585.244.1280 ext. 2

February Workshops, Rochester CNY Healing Arts

Meditation & Movement Workshop
Tuesday, February 7th 5:15 – 6:15 pm
With Shelley Szymko-Carroll, L.Ac: Calm & de-stress with gentle movements that are used to open and relax the mind making meditation easy to achieve. We will use simple visualizations to focus the mind and instill relaxation & peace. This class is for beginners, as well as those who meditate regularly. All participants will enjoy a restorative, profound mind-body experience that combines movements, meditation & visualizations. Fee is $20. Please RSVP at 585-244-1280 ext. 2

Synchronicity Partner Yoga
Sunday, February 12th 11:30am – 1:00pm
Come and join CNY Healing Arts Yoga Teacher Abby MacRae for a playful way to celebrate Valentine’s Day – and each other! Couples and “just friends” are welcome! Fee is $30 per couple. Space is limited. RSVP required at 585-244-1280 ext. 2

Yoga for the Heart
Tuesday, February 21st 5:00 – 6:15pm
Join Christa Tyson in this class in which we will explore yoga asana, pranayama, mudra and more, to help open our heart chakra, bringing more room for love, compassion and joy to our lives! Fee is $15 per student. RSVP Required at 585-244-1280 ext. 2.

Healing Therapies Workshop
Saturday, February 25th 12:00 – 2:00pm
Join Laura Fritz, licensed Occupational Therapist. Tap into your personal healing power and discover your ability to create internal balance. In this workshop, she will provide a brief overview of CranioSacral Therapy, Myofascial Release and Zero Balancing. You will learn how the combination of these therapies can help heal physical and emotional pain, as well as promote spiritual growth. Our goal is to alleviate stress, free internal restrictions and blockages, and eliminate pain in the pelvic bowl, often caused by trauma or scar tissue. This class welcomes beginners and those searching for a holistic approach to mind and bodily health. No Fee to Attend. Please RSVP at 585-244-1280 ext. 2

Labor Positions & Comfort Measures
Sunday, February 26th 2:30-5:30pm
With Christa Tyson, Prenatal RYT and Birth Doula: This class teaches positioning options and natural pain management techniques for labor and child birth, as well as what to expect at the hospital, breastfeeding basics and more. You and your partner can take this workshop at any time during your pregnancy. It is recommended that you take the workshop early enough to practice the techniques learned in class. We will be practicing many of the positioning options during the workshop so wear comfortable clothing! You will receive handouts on everything you learn. Fee is $80 per couple. RSVP by Friday, Feb 24th. 585-244-1280 ext. 2.

New Class Schedule, Day Retreat & Kirtan at Syracuse CNY Healing Arts

It’s official, our new class schedule is here and will officially begin on February 1st! Most classes are the same plus we have some new fresh class options for you. Remember all new students at CNY Healing Arts get to attend the first class FREE!

Important note: All services and classes are slated to move over to the new CNY Healing Arts space on Monday, January 30th.

Quote of the week by Thich Nhat Hanh:
Breathing in, I know I’m breathing in.
Breathing out, I know
As the in-breath grows deep,
The out-breath grows slow.
Breathing in makes me calm.
Breathing out makes me ease.
With the in-breath, I smile.
With the out-breath, I release.
Breathing in, there is only the present moment.
Breathing out, it is a wonderful moment.

Yoga Schedule:

Mondays:
11:00-12:00pm Cardio Sculpt with Trish Gallen
4:15-5:30pm Dynamic Vinyasa Yoga with Amy Van Kirk
5:45-7:00pm Gentle Yoga (open level) with Lisa Miles
7:15-8:30pm Prenatal Yoga with Trish Gallen

Tuesdays:
9:30-10:45am Dynamic Vinyasa Yoga with Trish Gallen
4:15-5:30pm Yoga Sculpt with Trish Gallen
5:45-7:00pm Yoga for Fertility with Cynthia Powers-Broccoli
7:15-8:30pm Dynamic Vinyasa Yoga with Michele Westphal

Thursdays:
9:30-10:45am Dynamic Vinyasa Yoga with Trish Gallen
4:00-5:15pm Dynamic Vinyasa Yoga with Erin O’Toole
5:30-6:45pm Gentle Yoga with Erin O’Toole
7:00-8:15pm Slow Flow Vinyasa Yoga with Trish Gallen

Fridays:
6:00-8:00pm Hot House Yoga (Feb. 3rd & Feb. 17th)
6:00-7:00pm Zumba (Feb. 10th & 24th)

Saturdays:
8:30-9:45am Dynamic Vinyasa Yoga with Trish Gallen
10:30-11:45am Gentle Yoga (open level) with Lisa Miles/Amy Van Kirk
12:00-1:00pm Zumba

Sundays:
8:30-10am Cardio Sculpt with Trish Gallen
10:30-11:45am Dynamic Vinyasa Yoga with Cynthia Powers-Broccoli
12:00-1:00pm Restorative Yoga & Meditation Class with Michele Westphal

Upcoming Events:

Art of Living with Intent

Day Retreat Feb. 5th, 1-6pm – Join Dr. Rob, Sheila Applegate and Teresa Huggins to learn how to focus on love, expansion and cultivating a life of being open to possibilities. All attendees will receive a copy of Dr. Rob’s new book, Art of Living with Intent. Retreat includes a delicious warm dinner and time for sharing and building community. Held in our new yoga studio. Fee is $40, which includes the dinner and a copy of Dr. Rob’s new book! *Pre-register at 315.671.5755!

~~~

Kirtan with The Now at CNY Healing Arts

If you missed our first Kirtan event ever in January, then no worries…. Come to the next one on Feb. 5th! Held in the yoga studio in the new space from 6-8pm. $10 cash donation suggested. Please call to register at 315.671.5755.

~~~
Get your Yoga on!

Back by popular demand… Beginners Yoga Workshop Series, taught by Trish Gallen, will take place for 4 Sundays in a row beginning February 12th, 2012, from 1:00-3:00pm. Cost is $80 and if you wish to also enjoy unlimited yoga classes during the month pay $110 instead. Call today 315.671.5755 to enjoy this great deal, spaces will fill up fast! Additionally, we have the next step in your yogic learning… Asana Clinic Series begins February 4th, same price as the Beginners Workshop – Looking to deepen your practice?? Look no further. Join us for a four class asana clinic during the month of February. We’ll dissect various postures and flows and work on proper alignment. We’ll chat about the benefits of each posture and ways to modify it to make it easier or more challenging.

Pranayama

Pranayama is a form of involuntary, continuous action of inhaling, retention, and exhaling that can be controlled quickly or slowly.  The name Pranayama is Sanskrit for “extension of breath or life force”.  It is used in yoga to help clear and cleanse the body and the mind.  By controlling your breathing, your whole system becomes controlled.  This form of breathing is helpful as a first step in preparing for the meditation process.

There is great truth behind the saying, just take a deep breath; it calms us.  Oxygen is one of the most vital nutrients for our bodies.  Adding Pranayama breathing techniques to your daily life can bring about many positive and healthy changes.

Some Benefits of Pranayama include:

*Cleansing and purification of the respiratory system
*Aids in detoxification of the blood stream and organs
*Tones the nervous system and slows the electrical impulses and their responses in the brain
*Assists in digestion
*Positively affects the immune system
*Strengthen and purifies the mind, enhances perception
*Increases alertness of the mind
*Beneficial in treating stress disorders
*Relieves asthma symptoms

Although there are several forms of Pranayama, here are the basic steps of performing the exercise:

1.  Sit comfortably, with your back tall and shoulders relaxed.  Let go of any tension.
2.  Take in a deep breath in through your nose very slowly.
3.   As you intake air, pull your belly inwards while heaving out your chest. Keep your abdominal muscles tight.
4.  Hold the breath and count five.
5.  Then gradually exhale through the mouth and relax your abdominal muscles.
6.  Wait for two seconds and then repeat.

Note: there are some forms of Pranayama that are not suitable during pregnancy or for those who suffer asthma which involve long periods of holding your breath or those that involve contracting your stomach muscles.

 

Your Healthy Diet During Pregnancy

CNY Healing Arts is pleased to share the information below that was provided to us by March of Dimes, working together for stronger, healthier babies.

Your healthy diet during pregnancy

It’s important to eat smart and make healthy food choices to support your baby’s growth during pregnancy. Try to eat foods from each of the five food groups every day. They provide important nutrients that you and your baby need.

In general, most women need around 300 extra calories per day during pregnancy. (One extra healthy snack, such as four fig bars and a glass of skim milk, will provide these calories.) However, the exact amount of extra calories you need depends on your weight before pregnancy. Talk to your health provider to learn more about a healthy eating plan that’s right for you. Be sure to watch your serving sizes; you may be eating more than you need to.

Remember: Fatty foods (like doughnuts and chips) and sweets (like sodas, cookies and candy) don’t give your baby enough of what he needs to grow.

Healthy eating hints
Meals: Eat four to six smaller meals a day instead of three bigger ones to help relieve the heartburn and discomfort you feel as your baby grows bigger.
Snacks: Cheese, yogurt, fruit and vegetables are good, healthy snacks. Peanut butter and nuts are also good, if you aren’t allergic to them.
Liquids: Drink at least six to eight glasses of water, juice or milk every day.
Vitamins: Take a multivitamin or prenatal vitamin every day. Ask your health care provider if you need to take an iron or calcium supplement, too.
Caffeine: Limit the caffeine you get each day to 200 milligrams. That’s about the amount in one 12-ounce cup of coffee. Caffeine amounts in coffee depend on the brand you drink and how it’s made. So check the label on the package, or ask at your coffee shop. Instead of drinking regular coffee, try coffee that’s decaffeinated (has a smaller amount of caffeine). Caffeine is also found in tea, chocolate, soda and some over-the-counter medicine. Read labels on food, drinks and medicine to know how much caffeine you’re getting.

Foods to avoid
Some foods can make you and your baby sick. Avoid these foods that can cause food poisoning or contain harmful chemicals:

• Raw fish, especially shellfish
• Soft-scrambled eggs and foods made with raw or lightly cooked eggs
• Unpasteurized juices
• Raw sprouts, especially alfalfa sprouts
• Unpasteurized milk and any foods made from it
• Unpasteurized soft cheeses, such as brie, feta, Camembert, Roquefort, queso blanco, queso fresco and Panela
• Herbal supplements and teas
• Fish that can be high in mercury, like shark, swordfish, king mackerel and tilefish. It’s OK for pregnant women to eat a limited amount of fish that have small amounts of mercury. You can eat up to 12 ounces of these fish a week. The 12 ounces can include shrimp, salmon, pollock, catfish and canned light tuna. Don’t eat more than 6 ounces of Albacore (white tuna) in one week. Always check with your local health department before you eat any fish you catch yourself.
• Raw or undercooked meat, poultry, seafood and hot dogs. Deli meats (such as ham and bologna) can cause food poisoning. Avoid them or reheat them before eating.
• Refrigerated pates, meat spreads or smoked seafood. Canned and shelf-stable versions are safe.

Reconnect with Mother Earth

There are so many ways to connect with others in this day and age of iPhones, Facebook, Twitter, blogging, YouTube and more. It’s fun and easy to do but we must be sure that connecting via technology is not the only connecting that we do.

Make time each day to step outside, look up at the sky, take in the fresh air, listen to the birds and feel Mother Earth beneath your feet as you reconnect with nature. There is no need to do anything except enjoy the moment and mindfully take it all in. Allow your heart to connect with the essence of this world, open up and listen to your intuition.

We lead such busy lives that we can sometimes allow it to run us. Take control of yours today by making some time to pull away from technology every day, even if it’s only for a few moments. You’ll find a deeper sense of belonging growing inside of you as you reconnect to life and nature.

This is the first step in becoming connected and aware of life around us. At CNY Healing Arts we offer yoga, meditation classes and workshops which our clients find extremely useful for fostering a greater connection to the universe as well as cultivating an ability to live in the moment, the now. Check out our online calendar for some upcoming events and please join us for a class or workshop with like minded people looking to create more peace and love in this world while making it important to connect with nature and life all around.

 

Help for Fall Allergy Season Sufferers

Fall means apple cider, pumpkins, the fresh smell of fallen leaves—and the return of allergy season for some people. Whether it’s ragweed, mold—or both that affect you, we at CNY Healing Arts Center wanted to share a few things below that can help prevent and alleviate some of your symptoms.

Clean up your leaves
Wet piles of fallen leaves are prime breeding grounds for leaf mold, and while leaf mold is valuable to your soil, it can send you into a frenzy of sneezing fits if you’re allergic. Clean up fallen leaves promptly, before they get wet and moldy and if at all possible have someone who is not allergic do it.

Clean your filters
Staying indoors when pollen counts are high is the most effective way to cut down on both mold and ragweed reactions—but not if you’re pumping in pollen from outside. Take the time now to clean or change your furnace filters, since ragweed pollen persists long after the temps turn cold.

Take vitamin C
Vitamin C has antihistamine activity. Taking supplements has been reported to help people with hay fever in preliminary research. Consider 3,000 – 6,000 mg of Vitamin C in divided doses, per day. Bioflavonoids such as Quercetin, might act synergistically with Vitamin C as both have antihistaminic activity. Some doctors of natural medicine advise people with hay fever to take 400 mg of Quercetin two to three times per day.

Your diet
Be sure to include these anti-inflammatory foods in your diet such as avacodos, extra virgin olive oil, ginger, omega fatty acis and tumeric. Diet can greatly influence allergic responsiveness or lack of it.

Get a massage
Massage Therapy and Lymphatic Drainage Massage not only treats those parts of you which are a problem, but also affects the whole of your metabolism through normalizing your circulatory, muscular and nervous systems and their interdependent functioning.
Massage for allergies can help clear mucus from the nose and throat.

Please feel free to contact us at the CNY Healing Arts Center nearest you if you would like more information or relief from your seasonal allergies. Click here for Contact Info.

Nature and Guided Meditation

By now you have likely read or heard about the wonderful benefits that meditation can provide to you.  It goes beyond the obvious stress reduction, relaxation and inner peace. A NY Times article shares proof that meditation can actually change your brain. Read the article here

Now not everyone will find it easy to meditate so we’d like to share a few options with you that can make it much easier. Remember that CNY Healing Arts offers regular classes and workshops to assist you on your efforts with meditation, just check out our calendar and pick the location nearest you: Syracuse, Albany or Rochester.

Guided Meditation:

This is by far one of the easiest ways to meditate. You can either utilize a CD, podcast, video or other form of media if you wish to practice from the comfort of your own home. Or you can attend a guided meditation class or workshop to enjoy the community aspect and personal connection. Guided meditation is very simple. It’s exactly what it sounds like, a meditation session guided by a person and usually with relaxing sounds in the background. This can be a simple guide talking you through the process of relaxing, focusing on a given mantra and continually bringing you back to that mantra. Or possibly your guide will walk you through an experience such as a walk in the woods that opens to a field and on the other side is a loved one that you connect with and explore with further. The options are vast, you only need to find what works best for you.

Nature Meditation:

This is a fun way to meditate and if you haven’t tried it yet, you really should. This one is also very simple. You will want to find a space outside that is comfortable to you. Bring a blanket and a pillow. Sit down, cross-legged on your blanket with the pillow under your seat for comfort. Keep your eyes open for a few minutes and take in everything that surrounds you with your senses: sight, sound, smell. Now close your eyes and do the same thing again: take in everything that surrounds you with your senses (with the exception of the obvious – sight). Notice as your eyes stay closed longer, you begin to hear sounds you may not have heard while they were open. Take some time to hone in on those different sounds and enjoy the experience. Now open your eyes slowly and do it all over again.

This is a beautiful meditation that is foolproof and allows your mind to completely clear of everything but the task at hand. Nature becomes your mantra. Remember that meditation is work and you can’t do it wrong just keep practicing.

Prenatal Yoga and a Few Key Poses to Practice

Should you practice yoga during pregnancy? You bet! A regular prenatal yoga practice can give you more energy, help you get and stay in touch with your changing body and prepare you to have an easier delivery. Plus, prenatal yoga can ease the discomforts of pregnancy, such as moodiness, shortness of breath, swollen ankles, nausea, indigestion and insomnia.

We have many yoga classes that are suitable for you to take part in during your pregnancy at all of our CNY Healing Arts Centers. Check out our class schedule here, it’s separated by location: Syracuse, Albany and Rochester. We hope to see you soon!

Below are a few of the poses that can be very useful to you during this prenatal time. Enjoy and remember you are doing a wonderful job nourishing yourself and your baby by showing up to your yoga practice whether you do 1 pose or a full 60 minute class.

• Tree Pose is a wonderful balance posture. As you practice this pose you may enjoy the empowering feeling you get when you are in the pose and balancing perfectly. Especially during this time of life when your body is so rapidly changing and may feel a little off balance.
• Camel Pose is a great upper spine arch and heart opener.
• Malasana Squat is a pelvic opening pose that’s a perfect birth posture. Note: Do not do malasana squat after 35 weeks because it might bring on labor.
• Cat Pose is great for stretching your spine and delivering nourishment to the area as well as being good for the baby.
• Child’s Pose is a fantastic stretch for your back and a wonderfully relaxing pose. It’s one of the favorites that many yogis return to during their practice for a little break and opportunity to go inward.
• Downward Facing Dog Pose is a wonderful pose and a save inversion for you to do during your pregnancy. It will bring fresh blood to the upper part of our body and underneath the organs. This one can also relieve tension in your back as it stretches during the pose.

Video: Acupuncture for Fertility Demonstration

Hi!  My name is Lisa Stack, and I’m the CNY Fertility Support Coordinator.  Today, Donald is going to walk us through an example of acupuncture for fertility session.  Now, we will show you exactly what you can expect, so you can take a look and see what you’re in for.  If you have any questions after this, please feel free to email Donald himself or you can post a comment, and we’ll get back to you.

Donald: Good afternoon everybody.  I’m just going to take this time to give you a nice example how acupuncture would go for your first appointment or for follow-up for people who have had acupuncture, you understand how it goes and what’s involved.  For people that have yet to have it, this will be a nice introduction as to what to expect.  What I’m going to do is treat the client here for fertility issues; mainly stress reduction, as well as to build lining and increase blood flow to the ovaries.  All that is beneficial for follicular development, lining issues, and general health.  So, how are you feeling today?  Is there anything that’s troubling you?

Client:  I’m a little tense.

Donald:  You’re a little tense?  OK.  From what I remembered from the last time that we spoke, you were having some constipation issues.  That is really common with a lot of medications.  If it’s OK with you, I’d like to continue with you treating moving bowels.

Client:  Yes, sure.

Donald: Oh, that’s wonderful.  So you’ll notice that we’re going to do some points in the abdomen.  These points are geared towards moving bowels and increasing blood flow to the ovaries and to the uterus.  We’re also going to move to the brow, and to the ears.  These points help relax clients, they also slow the brain wavelengths so that your brain is functioning a little bit calmer, and the body tends to settle as well.  We’re going to do a couple points on the wrists, points here on the wrists help to open and dilate blood vessels; they also help to calm the mind, which is very good.  We’re also going to do some points down on the lower leg.  These are the points that help strengthen blood and they help strengthen and process the developing blood, OK?  Do you have any questions?

Client:  No.

Donald:  All of the needles that we use are pre-packaged and disposable.  Nothing is reused, they’re all very safe.  We use a very high quality Japanese needle.  It’s very common for people to often say that they haven’t even felt the needles go in, which is a nice aspect.  Once we start the needle manipulation that kind of determines how much you feel and how much you don’t feel.  Today, we’re going to take it easy on you—you’re very healthy.

Client:  OK.

Donald:  I’m going to step around.  Needle insertion and angle are very important in the process when treating with acupuncture.  You can stimulate a point or you can take the energy away from a point.  It truly depends on the condition.  How are you feeling?

Client:  Good.

Donald:  Good.  Now, we’re going to move to the head.  Sometimes the points up by the brow area can be used for sinuses and sinus pressure which also results in a lot of headaches.  So, often times we’ll treat patients and they’ll find that conditions that they have other than their chief complaint ease as well which is a wonderful thing, a wonderful side effect of acupuncture is stress reduction and the treatment of secondary conditions.  Are you comfortable?

Client:  Yes.

Donald:  Is there anything that I can do to make you more comfortable?

Client:  No.

Donald:  Does anything hurt?

Client:  No.

Donald:  You’re OK?  The last thing that we’re going to do is we’re going to add some heat method/heat treatment.  We use simple heat lamps.  It helps circulate blood so it’ll help keep you a little bit warmer, OK?  Now, this whole treatment will last about 30-40 minutes depending on your comfort and your time schedule.  Is there anything that I can do to make you more comfortable?

Client:  No, it’s really good.

Donald:  What I’m going to do now is I’m going to add some music.  OK?

—

Donald Clarke, L.Ac.
CNY Healing Arts – Syracuse
315.671.5755
dclarke@cnyhealingarts.com