Dermaplaning treatment performed on woman's cheek

Dermaplaning – Everything You Need to Know

Our CNY Healing Art Center in Syracuse New York specialize in top of the line skincare! CNY is proud to bring Dermaplaning to the greater Upstate New York community. Dermaplaning is the perfect treatment to get rid of unwanted peach fuzz on the face, chin, and neck.

Our estheticians are highly knowledgeable in all things skincare. They take time and put effort into each person individual skin.

Prices: $130/treatment, $60/add on

Call our Syracuse office at 315-671-5755 to schedule your Dermaplaning treatment today!

If you want your face products and makeup to on on smoother and look better than ever, learn more about Dermaplaning below!

Fast Facts About Dermaplaning

  • The basic concept of Dermaplaning is similar to shaving.
  • The sterile blade is dragged slowly across your skin, removing dead skin cells, scar tissue, peach fuzz hairs, and other debris that lays on the surface of your skin.
  • It is not a painful treatment if done correctly.
  • Benefits include softer, smoother skin, reduction of scar appearance, removal of peach fuzz hair, deep exfoliation.
  • Slight redness may appear after a treatment but will subside within a few hours.
  • Breakouts may occur.

What is Dermaplaning

Dermaplaning is a safe and effective cosmetic exfoliation procedure done most often in a spa.  During a Dermaplaning treatment, a surgical scalpel is used to shave the surface of the skin in order to remove dead skin and peach fuzz.

What are the Benefits of Dermaplaning

Dermaplaning has many benefits.


  • Helps provide deeper product penetration for improved skincare texture
  • Removes peach fuzz that traps dirt and oils
  • Promotes smoother skin
  • Can help with cystic acne
  • removes dead skin cells
  • Reduces the appearance of acne scars
  • Diminishes the look of fine lines
  • Works on all skin types
  • Has instant results and no downtime

Who Can Benefit from Dermaplaning?

Dermaplaning can be used for all skin type and for those with:

Who Should Avoid Dermaplaning?

Those with acne should avoid Dermaplaning as it can cause excessive irritation. It should also be avoided for those with hirsutism.

How Dermaplaning Works

The sterile scalpel is held at 45-degree angle and run along the skin of the face to remove any hair and dead skin cells. The procedure is not used for shaping the eyebrows, as eyebrow hair is much thicker.

It is a stand-alone procedure or can be combined with a facial or chemical peel.  It creates deeper product penetration boosting the effects of the product.  Dermaplaning makes skin look and feel smoother and will reduce the appearance of acne scars.

What to expect for Dermaplaning treatments?

Preparing for an appointment

A consultation is always recommended before any type of medical grade facial treatment.

An acne flare up or any open wounds could restrict you from an appointment to avoid further irritation to the skin.

Be sure to discontinue use of any retinol, exfoliating serums, enzymes or facial scrubs 3-5 days prior to treatment to obtain maximum results.

Before any facial, staying out of the sun 5-7 days prior is best. If you skin is at all sunburnt, Dermaplaning will irritate the skin like shaving over a sunburn.

If you are using Botox or fillers to enhance your skin, do not schedule Dermaplaning within the same week. Due to the downtime from Botox and fillers, it tis best to leave 3-4 days in between separate services.

If you usually wax your face, schedule your wax appointment 1-2 weeks prior to your Dermaplaning treatment or 14 days afterwards.

If you use Accutane, it is advised to wait 6-12 months after completing it to receive any type of epidermal treatment.

During The treatment

Once your aesthetic professional has cleansed your skin, they will gently run the sterile blade over the face at a 45-degree angle removing the top layer of dead skin. Dermaplaning can be applied to the whole face, but is not used for shaping the eyebrows. The esthetician will continue going over your skin as long as needed to remove debris.

What to Expect after the procedure – recovery

No downtime is needed after Dermaplaning treatment. There is a chance for redness or your skin to feel like it has been scraped but nothing that would restrict you from going on with your day to day activities. It may take a few days to notice results, but ultimately you will see a new brightness and ease in putting on makeup or lotion.

Treatment generally lasts about three weeks. One treatment can clear up three weeks’ worth of debris. Continuous Dermaplaning treatments are recommended for optimal results.

Sometimes after treatment, the skin will end up peeling slightly.  This typically only happens when there is not enough time in between treatments to let the hair’s growth cycle be completed.  This is why it is important to leave enough time between visits to get the best results.

There is no need to worry about the hair on your face getting any darker.  Since Dermaplaning only targets the vellus hair (peach fuzz), the hair will grow back the same size and color.  It is physiologically impossible for the hair to grow back thicker and dark, so no need to panic and worry.

Risks and Side Effects

Some potential risks or side effects of Dermaplaning include:

  • Slight redness may occur for a few hours preceding treatment
  • Whiteheads may appear a day or two following
  • Infections and scars are possible but rare.
  • If done by a trained professional, you should not experience any cuts from the razor.
  • Possibility of patchy skin pigment

How often is Dermaplaning performed

Dermaplaning is usually performed every three to four weeks.  It is good to have the skin complete its normal rejuvenation cycle, which is thirty days, before going back and having the treatment done again.  The procedure generally will remove between two to three weeks of dead skin from the facial area.


The cost of Dermaplaning varies from an add on service around $50 up to $300+ if you esthetician suggests adding a second treatment such as a chemical peel for ultimate results. Treatment is not covered by insurance and is charged per session.

Dermaplaning at Home – is it safe?

Although the Dermaplaning tool may be purchased at some locations, it is not recommended to do at home. The treatment should be administered by trained professionals to ensure it is performed correctly. The at-home results will generally not be the same as those done at a spa.

The risk of infection and complications is more significant when done at home as well as experiencing cuts and pain.

Dermaplaning in Syracuse, NY at CNY Healing Arts

Dermaplaning at CNY Healing Arts is done by one of our three trained estheticians. They believe educating our CNY clients on their skin is one of the most important aspects of a facial treatment. They will cater your Dermaplaning session specific to your skincare goals and needs. Feel confident in your skin and your decision to use CNY to reach your skincare goals!

Dermaplaning can be added onto a facial treatment for $60 or as a stand-alone treatment for $130

At CNY, we offer free consultations to all clients! Call us to schedule yours and start the process of glowing skin!

Book now by calling us at 315-671-5755!

Chemical peel applied with brush to woman's forehead

Chemical Peels: Everything You Need to Know

Our CNY Healing Art Center in Syracuse New York specialize in top of the line skincare! CNY is proud to bring Chemical Peels to the greater Upstate New York community. Chemical Peels are the ultimate way to get baby soft skin!

Our estheticians are highly knowledgeable in all things skincare. They take time and put effort into each person individual skin.

Prices: $140 for our light peel, $175 for medium + deep peels

Call our Syracuse office at 315-671-5755 to schedule your Chemical Peel today!

Do you want baby soft skin? Do you have dark spots or dull skin that just won’t budge? Chemical peels are the treatment for you! Read below for all the facts!

Fast Facts About Chemical Peels


  • A Chemical peel is a cosmetic procedure used to improve the overall texture and tone of the skin by removing old, dead skin cells and producing new; like that of a baby’s skin.
  • Chemical Peels are used to treat wrinkles and fine lines, sun damage, acne scars, hyperpigmentation, melasma, blackheads, freckles and dark marks.


  • Chemical peels must only be administered by professional aesthetic professionals.
  • It is important to follow all pre and post care to ensure optimal results.
  • Sun Screen is a must following a peel and for the whole recovery period.


  • Light peels penetrate the outer layer of skin with little to no downtime.
  • Medium peels penetrate the outer plus middle layers of skin cells with some flakiness and a 5-14 day recovery period.
  • Deep peels penetrate the deepest level of the middle layer of skin cells. In this peel you will experience swelling, a burning sensation, flakiness and about a 2-5 week recovery period.


A chemical peel will leave your skin feeling fresh and rejuvenated. It will help increase collagen and produce new skin cells, getting rid of the dry, flaky old surface level cells.


The cost of chemical peels typically range from $130+ depending on the peel.

What is a chemical peel?

A Chemical peel is a cosmetic treatment used to improve the appearance or feel of the skin. A peel exfoliates and eventually peels off leaving the skin underneath smoother, less wrinkled and less damaged. Chemical peels are an accelerated skincare treatment that turns over skin cells and clears out pores.

What does a chemical peel do?

A chemical peel is a skin treatment which is used to improve and smooth out the surface of the facial skin. A chemical solution is used to remove top layers of skin which allows the dead surface skin to peel off. The peeling process leads to new skin growth which is usually smoother, healthier and less wrinkled compared to the old skin. Chemical peels should be performed by aesthetic professionals only. Depending on individual skin type, your esthetician will determine whether you should get a light, medium or deep peel.

What does a chemical peel treat?

Chemical peels, in general, treat a variety of things including:

  • Wrinkles and fine lines
  • sun damage
  • acne scars,
  • hyperpigmentation,
  • scars,
  • melasma and uneven skin tones or redness.
  • Specifically targeted chemical peels can help aide in blackhead removal, freckles, acne, or dark marks.


Benefits of a Chemical Peel

A chemical peel will leave your skin feeling fresh and rejuvenated. It will help increase collagen and produce new skin cells, getting rid of the dry, flaky old surface level cells.

Types of Chemical Peels

The three types of chemical peels are light, medium and deep.

Light/Superficial Peels:

This peel penetrates the outer layer of the skin to gently exfoliate it. A light/superficial peel improves the appearance of mild skin discoloration and rough skin as well as refreshing the face, neck or hands. The light peel requires 4-7 days to heal. Skin may be pink to red in color and may or may not flake. Gentle cleansers and moisturizers should be applied until skin heals along with daily use of sunscreen.

Medium Peel:

Requires 5-14 days to heal. Skin may become pink to red with the possibility of swelling. Before revealing fresh skin, you will form crusts and blotches that will eventually go away. The medium peel penetrates the outer plus middle layer of the skin to remove damaged skin cells.

Deep Peel:

This peel fully penetrates the middle layer of the skin to removed cells. In a deep peel, you will see the most flakiness and peeing of the skin during the 7-14 day recovery period. After this peel, your skin will swell and be red with throbbing or burning sensations. It is common for redness to last longer than the 2 week recovery period. Your esthetician will give you specific instructions on how to ease the discomfort with the deep chemical peel.

After all peels, gentle cleansers and moisturizers should be applied until skin heals along with daily use of sunscreen. It is best to stay completely out of the sun unti your skin heals.

How to prepare for a chemical peel

Before your treatment, a consultation is recommended with a skin care specialist. During this visit, your specialist will help you determine what the best treatment option is for your skincare needs. They’ll ask questions about your skin, analyze to see which peel will suite your skin accordingly, give you details about the peel that is best for your skin and ask about anything that could interfere with the peel, such as medications or allergies.

If you are on any prescription retinols or topicals, you will need to stop using them 5-10 days prior to your chemical peel.

To not cause a reaction, your skin must not be exposed to sun a few weeks prior to your treatment.

If you have Melasma, a pre-treatment is recommended for optimal results.

What to expect during a chemical peel?

During your chemical peel, you will feel a slight burning sensation depending on the depth of the peel. Your esthetician may put on a few layers after seeing how your skin reacts. The deeper the peel, the more you will feel. The burning sensation will subside shortly after it is neutralized. The peel will only stay on the skin for a few minutes. Your skin may feel tight while the peel is on. Your skin may become pink to red pending the depth of the peel. The feeling will be that of a sun or wind burn.

Chemical Peel After Care & Recovery Time?

After your peel, your skin may experience some flakiness within the next few days after. Try to avoid putting anything on the skin including makeup, cleanser and moisturizer the day of the chemical peel. You can apply makeup the next day but once your skin starts shedding, avoid makeup. The shedding will last anywhere from 2 to 14 days depending on the peel.

After your chemical peel, avoid all exfoliation. Treat your skin with gentle cleansers and gentle moisturizers. Drink plenty of water to keep your skin hydrated and most importantly- use sunscreen daily! Your skin will be fresh and new like that if a baby.

Chemical Peel Risks/Safety

Possible side effects of a chemical peel include:

  • Lightening or darkening of the skin color
    • This is more common in people with darker skin tones.
  • Scarring
    • With the possibility of permanent scars
  • Infections
    • If you are someone with the herpes simplex, you make experience flare ups after a chemical peel. Fungal and bacterial infections are possible but rare.
  • Heart, liver or kidney damage.
    • Due to the phenol used. Check with your doctor prior to treatment if you think this could affect you.

Sun Burn or Sun poisoning can occur if you do not apply sunscreen following a peel.

Chemical Peel Cost

Chemical peels range in price since they are considered a cosmetic procedure. Costs can range from $150-$3,000 depending on where you are getting it done as well as depth.

Chemical Peel in Syracuse, NY – CNY Healing Arts Chemical Peel Services

At CNY, we offer 4 different peels. Prior to your peel, we require a complimentary consultation. During this consult, your esthetician will provide you with all the details on our peels. A patch test is also optional to see how your skin will react to the peel chosen. Some of our peels include procedures such as dreamlining to ensure optimal results at no additional cost.

Micro Peels

MicroPeel for Sensitive Skin – Light Peel ($140) – The SkinCeuticals Micropeel for Sensitive Skin is a light peel formulated with niacin, lactic acid and usnic acid to gently exfoliate and decongest even the most sensitive skin while balancing moisture levels. This clinical procedure combines dermaplaning (physical exfoliation) and chemical exfoliation to reduce signs of aging. The Micropeel improves the appearance of fine lines, wrinkles, dullness, and visible skin imperfections in a series of 4-6 consecutive procedures. Micropeel for Sensitive Skin is typically the optimal starter peel and is suitable for all skin types, especially sensitive.Micro Peel Plus

MicroPeel Plus – Medium Peel ($175) – A chemical exfoliation treatment which reduces acne and enhances skin tone and texture. The MicroPeel Plus procedure is a unique one-step treatment of chemical exfoliation designed to reduce acne and help correct environmental skin damage. Solutions are formulated with a combination of salicylic acid to refine pores and help reduce the appearance of acne, and glycolic acid to aid in the improvement of rough texture, blotchiness and uneven skin tone. One week following a MicroPeel Plus procedure, skin will undergo its renewal process and light to moderate peeling may occur. For optimal results, two series of 4-6 procedures per year are recommended.


  • Pore refining
  • Reduces acne blemishes
  • Helps prevent future breakouts
  • Reduces sebum production and cellular debris
  • Encourages cell renewal Improves the appearance of skin discolorations
  • Improves collagen synthesis

The Pigment Balancing Peel

The Pigment Balancing Peel – Medium Peel ($175) – is a customizable medical-only treatment targeting hyperpigmentation to dramatically improve the uneven appearance of photodamage, mottled skin after a series of 4-6 treatments. The masque combines high-performance brightening and anti-inflammatory agents with a peeling acid solution to accelerate cell renewal and diminish uneven skin tone and localized hyperpigmentation.

Advanced Corrective Peel

Advanced Corrective Peel – Deep Peel ($175)  Formulated with an exclusive blend of clinical-grade acids and a maximized peel concentration of phenylethyl resorcinol, Advanced Corrective Peel dramatically diminishes the appearance of discoloration, while smoothing texture and refining the appearance of pores, to restore a brighter, more clarified skin tone. For optimal results, a series of 4 treatments every 4 weeks is recommended.

  • Improves the appearance of stubborn discoloration
  • Evens skin tone and texture
  • Helps minimize the appearance of enlarged pores
  • Ideal for all skin types and Fitzpatrick I-V


Yoga: Benefits of the Practice

Katrin Nauman - Yoga Instructor CNY Healing Arts SyracuseYoga is a discipline that currently enjoys renewed awareness and interest. We see it surfacing in various media: in apps for the iPhone, in YouTube videos, as well as in commercials and numerous television programs, even occasionally as the topic of controversy in the news.

In the west, most people view Yoga as an alternative to, or a complement for their regular fitness regimen. Although Yoga does offer extraordinary physical benefits such as increased strength, flexibility, stamina and balance, as well as enhanced cardiovascular and metabolic functioning, to name only a few, there are additional benefits of which many people may not be aware.

Traditionally, Yoga encompasses many disciplines, all of which are seen as paths toward greater awareness. These ultimately lead to liberation through our expanded consciousness.  What we know of today as the asana, or physical postures seen in magazines and videos, are only one aspect of the Yoga practice, called Hatha Yoga.  These postures were actually introduced as a means for the earliest Yogis to sit in meditation for longer periods of time, in their efforts to reach these higher states of consciousness.

In Sanskrit, “ha” means sun and “tha” translates as moon. In this form of Yoga there is a bringing together of these two vital energies, present in the body and in all life forms, seen as the active or outward moving principle, and the passive or inwardly receptive principle. This is analogous to the Yang and Yin energies of Traditional Chinese Medicine.

The word Yoga derives from the root “yug,” meaning to yoke. The implication is one of union, of joining two seemingly opposing things together. Not only are we unifying the active and passive energies in the body, but we are also bringing together and harnessing the mind and the body, through an awareness of the breath.

Let’s imagine that we are farmers with the intention of plowing our fields in springtime so we may plant seeds that we will harvest when they come to fruition in the fall. We also have two great oxen we use to plow our fields, but those mighty beasts are on opposite sides of the field and are highly uncooperative.

Unless we introduce the discipline of the yoke, not much plowing will get done. This sturdy wooden yoke that will join them together, so we can steer them in the direction we want them to go. Then will be able to plow straight and uniform rows.

Now lets look at that scenario as an analogy for our life. We are indeed the farmer, but in this case, we wish to plant the seeds of our desire and ultimately reap the harvest of our creation in the form of the experiences of our life. The two oxen represent our body and our mind. When they are working at cross-purposes, it is very hard to achieve our intentions, but when they are operating in harmony, our life runs in a far more smooth and orderly fashion, and we can achieve our goals with greater ease.

So what then is the yoke, the key to manifesting our desires? Well, the tool that we all have at our disposal is the breath. That seems rather easy, you might say. All I need do is breathe?

Well, the body and the mind might not come together so willingly. The farmer must bring the oxen close enough to place the yoke around their prodigious necks. They are stubborn; they clearly have agendas of their own. The one tends to be like Ferdinand, indolent and loathe to do anything but lie around and smell the flowers, or he is gripped by his passions, pinning away for a cow in the other pasture, while the other is restless and high-strung, bucking and chaffing at anything that would restrain it. It requires perseverance and a tremendous force of will to light a spark in the one, and to quell the inner unrest of the other.

So the farmer must utilize another tool to coax the oxen into alignment. That tool is the ox goad, or, in the case of our efforts, concentration. When we can bring the mind and body into balance through the focused awareness of what is occurring in both at any given moment, we can harness the power inherent in each and create a vital, harmonious, bountiful life, and continue on our path toward expanded consciousness.

So with Yoga, in order to achieve its greatest benefits, we must dedicate ourselves to the task. We call it a practice for just that reason. We don’t “do” Yoga, we practice it, just as we would a musical instrument or sport. A committed musician or athlete understands that to become a master requires one very important thing – discipline. In this discipline of Yoga we fine-tune our instrument, the body, through a focused practice that is firmly centered in the breath, which vitalizes the body and keeps the mind centered in the present moment.

Yoga provides us with a disciplined practice that allows us to concentrate our awareness fully in the body and with the breath so we can train our consciousness to a single point of focus. The physical benefits like increased strength, greater flexibility, and enhanced lung capacity are a bonus of the practice, like icing on the cake, as it were; they are not its main purpose. Though surely, when body and mind are in balance, we do function more optimally in all areas of our life.

We are all well acquainted with mirrors. Most of us in the western world utilize them on a daily basis. Using a mirror we must engage our sense of sight, which requires light to be present.  In Yoga, we are developing our sight as well, but this is an inner sight, what we call our intuition, which simply means inner knowledge or knowing.  We begin to illuminate the inner landscape in the exploration of the body and the mind, through the physical postures and through focused breath awareness. Eventually, we don’t need these physical mirrors to reflect back to us how we appear to ourselves. In Yoga, we develop an internal awareness, one not contingent on anything external for our sense of self.  But more importantly, we gradually discover the true nature of our mind, and we gain control of it, instead of it being in control of us. We are now driving the oxen….

An effect of Yoga is this ability to reflect our thoughts and actions back to us, as if in a mirror or a pool. We observe our thoughts, mind, consciousness and actions and begin to correct them, bringing us into a greater state of balance and equanimity.

The ancient Indian sage Patanjali, who created the first treatise or handbook for Yoga over 2500 years ago, said the practice of Yoga is: “Citta Vrtti Nirodha.” Citta means the mind or consciousness, vrtti can be seen as disturbances or fluctuations in the mind, and nirodha translates as: to restrain or subdue.

If we visualize citta as a lake, its movements (vrtti) are the ripples and waves on the water. In the practice of Yoga, we attempt to still (nirodha) those ripples. When the water is calm, we can more clearly see our true reflection, our true essence. From this place of stillness arises our inspiration. When our mind is still, we can more readily tap into this limitless fountain of Creative Energy.

The practice of Yoga can be described as a process of unlearning. Over the course of our lives we create patterns of behavior and thought that begin to solidify in our bodies and minds (samskaras.) These patterns are what block us from tapping into the stillness. So the continuous flow of this creative energy is restricted. Yoga clears the obstructions in our bodies and minds, and melts the crystallizations. It softens and releases the blockages that hinder us from tapping into the full power of our creative potential, and manifesting what we desire. Once there is a certain level of mastery, we can eventually move into higher states of awareness and consciousness.

Ultimately, Yoga is a journey of discovery. We are more concerned in this discipline with the process than we are with the product. When we are fully committed to the process, the product cannot help but be beneficial and inspired.

So are you ready to embark?  You don’t need to pack anything for this journey, you are far better off coming empty handed, or rather empty minded. So drop your baggage and let’s begin…



By Katrin Naumann, MFA, RYI – yoga instructor at Syracuse CNY Healing Arts Center

Katrin’s Energy Healing, Spiritual and Life Guidance Practice Inner Balance Life Works, is located in Manlius, NY. She designs and leads Yoga and experiential workshops, sacred services and meditations, which provide practical tools for realizing one’s full life and Soul potential. She is currently collaborating on a series of recorded meditations and two books on Alchemical Transformation, and The Teachings of Tarot. Visit her website at See the classes she teaches at CNY Healing Arts here.

Yoga: Eastern Influence on Exercise in the West

The east has made a huge impact on our western culture, including our exercise routines and the way in which we approach our health and wellbeing. The benefits of incorporating a holistic mind, body, and spirit approach to our wellness is more mainstream now.

Hindu monks, beginning with Swami Vivekananda, brought yoga to the West in the late 19th century. It was combined with an advanced form of breath work and meditation known as Kundalini Yoga by Yogi Bhajan in 1969. In the 1980s, yoga became popular as a physical form of exercise across the entire Western world.

Many western physicians have begun to view yoga as a lifestyle change, instead of just a form of exercise, due to the positive effects it can have on many areas of our bodies. Many people, when they think of exercise and toning, think of lifting weights or running on a treadmill; however, yoga is a form of exercise that is just as effective at toning muscle and aiding with weight loss. Since it is also a very relaxing experience, the amount of cortisol in the system is decreased, which helps to further aid with weight loss.

Eastern forms of exercise like Tai Chi, Qi Gong, and yoga also increase flexibility and improve balance. There are many poses which include stretching and holding which help to cultivate muscular strength and power. Gaining flexibility and balance helps to decrease injuries to the muscles.

Yoga has been shown to be helpful to:

  • decrease arthritis/inflammation
  • aids with breathing-related issues such as asthma
  • improves circulation throughout the body
  • decreases the risk of hypertension
  • helps to boost immunity

Eastern influenced exercise also heals the mind and can help with:

  • Depression
  • Anxiety
  • Mindfulness and living in the present moment
  • Awareness of body through focused breathing and inner reflection

At CNY Healing Arts Centers, we have a full yoga schedule online with a variety of classes and instructors to meet your needs. For more information, call the location nearest you:

195 Intrepid Lane, Syracuse, NY 13205

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

8 Best Ways to Meditate

When meditating, try to focus your mind on a particular part of the body. Notice how the blood flow to that part rises. You will feel that part of the body get warmer as cells begin to receive more oxygen and other nutrients in abundance. In addition, meditation enhances the immune system. Research has revealed that it improves and increases the activity of ‘natural-killer cells’, which help the body combat infections like HIV, as well as cancer.

Furthermore, every person is different. When you go to meditate, you may find that one type of meditation works for you and the other does not. From concentrated breathing to active meditation, there is something for everyone. Read about the different types of meditation below, which are arranged in no particular order, and figure out which one is right for you.

Types of Meditation:

  • Breathing Meditation – this type of meditation focuses on your breathing. Start by finding a quiet place, somewhere where you can concentrate. Assume a comfortable, sitting position, making sure to keep the spine straight. Close your eyes and place your hand on your abdomen so you can feel the breathing process. Exhale all of the air out of your lungs. Inhale as slowly as possible through your nose, until you can no longer breathe in. Hold for a second or two. Now, exhale as slowly as possible from your mouth, until you can no longer breathe out. Hold for a second or two and repeat the process. Do this 20 times, or until you feel relaxed. Focus entirely on your breathing and nothing else throughout this exercise.
  • Walking Meditation – start by planning out your walk. It should be at least 20 minutes in length. As you’re walking, take note of everything; the sound of the birds chirping or the wind blowing through the trees. Feel the earth beneath your feet and smell the aroma of nature. These sensatory exercises will help keep you in touch with nature and with yourself. Also, make sure to look around. We often look at our feet when we walk, but that is no good for meditation. Keep your head up and your pace steady.
  • Guided Meditation – this is usually performed with the help of a CD, DVD, or downloadable audio file. Your instructor will lead you through a number of exercises that will help you release muscle tension and achieve a higher level of relaxation. This type of meditation is great for beginners who may not know how to meditate on their own.
  • Mantra Meditation – a mantra is a word or phrase you can repeat to yourself during meditation. It can be spoken aloud as you exhale, chanted, or thought silently. Your mantra should be a positive thought like “I am strong” or “I feel at home.” It can also be a single word like “hush” or “calm.” Be sure not to rush your mantra. If you are saying your mantra silently in your head, break it up. Think “I am” on the inhale, “strong” on the exhale. Absorb your mantra, slowly and calmly.
  • Binaural Beats Meditation – Playing a different sound in each ear creates a binaural beat. The interference pattern between the slightly different frequencies creates the illusion of a beat. Your brain will try to figure out the difference in the tones, which brings about a meditative state. You can buy this type of meditation on CD or as a downloadable file. It usually last from 30 to 60 minutes. Binaural beats meditation is great for beginners!
  • Mindfulness Meditation – this type of meditation involves a great level of acceptance. It is performed the same way as breathing meditation, except you are not required to focus all of your thoughts on breathing. Rather, be aware of your breathing and use it as your anchor. The key is to keep your mind in the present, forgetting the past and the future. Don’t suppress you’re thoughts, no matter how insignificant. Rather, identify each thought as it crosses your mind, whether it is a worry, fear, or hope. Remember not to judge or be hard on yourself if your mind wanders. Stay calm and collected.
  • Active Meditation – most people practice active meditation on a daily basis and don’t even know it. It happens when you stop thinking about everything that going on around you and focus on what you are doing in that moment. You are “in the zone.” Examples of active meditation include painting, drawing, journaling, Yoga, gardening, fixing a car, crocheting, brushing your dog… pretty much anything!
  • Spiritual Meditation – whatever God, universe, or higher form you adhere to, spiritual meditation involves connecting with that belief. Try praying or just listening to your deity. Praying in itself is a form of meditation used all around the world. It can help you seek guidance and establish a deep sense of self-awareness.

The Health Benefits of Dandasana (Staff Pose or Stick Pose)

We here at CNY Healing Arts Center are proud to present you with Dandasana, the foundation of all seated Yoga poses. Although often used as a resting or preparatory pose, Staff pose holds real benefits for your body and mind. When performed correctly, Dandasana strengthens all major core muscles, improves posture, and increases stamina! Trust us, this is one of those poses that looks simple at first glance, but can really kick your butt if you follow the instructions below. We utilize this pose daily as well as in our Yoga practices. We offer classes at our centers in Syracuse, Rochester, and Albany. To attend a class, click here to check out our current class schedule.

Getting into Staff Pose:
Roll out a mat and sit on it, or take a spot on the ground. Extend your legs straight out in front of your body with your thighs as flat on the floor as possible. If it is difficult to keep your spine stacked vertically, try sitting with your back against a wall for straight posture. The sacrum and the shoulder blades should touch the wall, but not the lower back or back of the head. If your head is touching the wall, you are slouching!

Use your hands to pull the flesh of your buttocks back and out of the way of your sitting bones so you can sit more directly on them. To make this posture more comfortable, you may fold a blanket under yourself or sit on a piled carpet. Rest your arms alongside the body with palms on the floor. Warm up your leg muscles by pressing your heels into the floor, but avoid locking your knees. Firm the thighs and rotate them gently towards each other, keeping the feet flexed.

Gradually lift your chest and drop your shoulder blades down towards your back. Inhale slowly throughout this entire process and keep your chin at a slightly lowered position. Imagine your spine as the “staff” in this pose, rooted firmly in the earth. Do not flex your abdominal muscles, but make a conscious effort to pin your thighs down. Hold this position for a minute or two.

The Benefits of Staff Pose:

  • Helps improve posture
  • Strengthens back muscles
  • Lengthens and stretches the spine
  • May help to relieve complications related to the reproductive organs
  • Stretches shoulders and chest
  • Nourishes your body’s resistance to back and hip injuries
  • Helps to calm brain cells
  • May improve functionality of the digestive organs
  • Creates body awareness
  • Helps improve alignment of body
  • Provides a mild stretch for hamstrings

Yoga and Reflexology

Yoga at CNY Healing Arts CenterHow often during the day to we give gratitude for our hands and feet? I would not be typing this article, were it not for the mobility and flexibility of my hands. I would not be practicing yoga, walking, standing or dancing daily without the use of my fabulous two feet!

Ancient yogis were aware of the subtle energies or prana flowing through the body. Without the distractions of technology and industrialization, their lives were simple, and their daily routines involved self-body massage, yogic cleansing practices, and breathing techniques (pranayama), combined with yoga and meditation practice. In our busy culture, most of us barely have time for a few minutes of stretching or breathing in the morning, let alone hours of body and mind balancing exercises!

– Care for your Hands and Feet –

Today, Reflexology is a practice that is used to boost the immune system and bring the body back into balance. People who go to Reflexologists receive a full hour or half hour treatment on just their hands and feet. The hands and feet are said to be small maps of the entire body. Therefore, receiving a Reflexology session can be like receiving a full body massage…with slightly different effects. The science of Reflexology targets the reflexes instead of working directly on the corresponding body part. Through this, you are stimulating the body from within, whereas massage soothes the muscles from without. By stimulating the reflex of a troubled area, the body promotes healing in that area.

– Combining Yoga and Reflexology –

One of my very 1st experiences with Reflexology was when I first began to study yoga. I would do daily practices in Deepak Chopra’s book, Perfect Health, where he instructed self-body massage, like the ancient yogis practiced. Part of this self-massage was foot and hand massage. I remember enjoying the sensation of massaging my own feet, wondering why I’d never attempted it before? Just the foot and hand massage alone helped deepen my own yoga practice—letting me feel my two feet more firmly planted on the ground, and my two hands as well.

– Benefits –
Both Yoga and Reflexology are Holistic, working on integrating and restoring balance to the body, mind, and spirit. Yoga balances the body and mind by stimulating the parasympathetic nervous system, allowing you to come out of stress mode and into a state of relaxation and rejuvenation.

Reflexology boosts the immune system and alleviates chronic body conditions, such as:

• Sinus /Allergies
• Migraines
• Thyroid issues
• Body Pain / Back Pain
• Anxiety / Depression
• Frequent Headaches
• Loss of Appetite
• Constipation
• Tiredness / Loss of Energy
• Tension / Stress
• Shoulder Pain
• Swelling of legs / Varicose veins
• Urinary Problems
• Insomnia
• Cervical Pain
• Menopause
• Numbness of hands and fingers
• Mental and Emotional Disorders

A yoga class that combines some basic Reflexology techniques will allow you to really tune into your body in a deeper way and release some deep held tension or chronic issues.


Sarah Lamb, RYT and Reiki master teaches yoga at CNY Healing Arts Center in Rochester.

Benefits Of Maya Abdominal Therapy For All Athletes

Woman Athletes and Maya Massage, CNY Healing ArtsFor the past year, CNY Healing Arts has been utilizing Maya Abdominal Therapy on a number of female and male athletes to alleviate a number of chronic injuries.  During this time, we have noticed a significant improvement with uterine and pelvic displacement with these clients.  As everyone begins to increase their training in preparation for the Skinnyman, this is a different massage modality that you may want to incorporate into your daily routine.  Maya Abdominal Therapy is a non-invasive, external massage technique that focuses on guiding internal abdominal organs into their proper position.  The massage helps with a number of issues including lymphatic and circulatory congestion in the abdomen, poor alignment of pelvic bones, and chronic muscle spasms around the low back and sacrum.

The blockage of the flow of fluid in and out of the abdominal region is the main cause of a displaced uterus, and congested prostate. Any distortion in uterine placement or prostate size can result in a decrease of blood flow to the organs. Lymph can be restricted by compression from organs and contraction of muscles.

For women, a major cause of uterine displacement is from running on cement surfaces.  The feet repeatedly striking a hard surface pulls uterine ligaments downward and forward and can cause weak pelvic floor muscles.  These ligaments can be stretched to their maximum tolerance in just one running session.   For both men and women, if the pelvis is displaced, it can lead to issues with IT Band Syndrome and knee pain.

Over worked and fatigued muscles around the lumbar and sacral areas can result in painful spasms and a lack of mobility.  These nerves can become irritated due to compression from these spasms. Many times individuals with chronic low back pain have experienced some type of trauma to the sacrum such as falling on ice, falling down stairs or car accidents.

Maya Abdominal Therapy can help to relieve many of these issues and help to eliminate injuries.  When you come in for a treatment we also teach everyone a 10 minute routine of self care.  Each individual is different and the time frame of change is equally different.  The self care is crucial for changes to take place and those who perform it daily, notice the biggest difference.

-Erika Lutwin BS, LMT

Please call me at CNY Healing Arts in Rochester for more information at 585-244-1280 ext. 2

What Can Acupuncture Do For You?

CNY Healing Arts Center, Rochester, NYFacial Rejuvenation can assist you with looking your best on your “Big Day.” Facial rejuvenation acupuncture can reduce fine lines, improve skin tone and elasticity, and can give you a radiant complexion in conjunction with our Sense’ product for all of your skincare needs.

Weight loss
can be treated by using ear and body acupuncture that can assist with appetite control, cravings for sweets, and addictive eating behaviors. Acupuncture for weight loss will improve your digestion, boost your metabolism and will assist you in losing weight. Our weight control program, RESET, will help you in this process as we suggest certain dietary and herbal recommendations.

Stress Reduction. Acupuncture can assist with relaxing the nervous system and thus, improve energy flow which results in greater relaxation. Stress, anxiety, fatigue, sleeping issues and depression can be treated with acupuncture effectively bringing you greater peace and ease throughout your day. Read more

Prenatal Yoga: Focus and Benefits

Christa, Yoga CNY Healing Arts

The most common things we tend to focus on in Prenatal yoga are:

  • Back pain
  • Nausea and Constipation
  • Varicose Veins
  • Swelling and Inflammation around the feet/hands
  • Sciatica
  • Headaches
  • Fear and Worry
  • Positions woman can use during labor and childbirth
  • Pelvic floor
  • and much more….

There are so many emotional and physical benefits gained from prenatal yoga!  We do exercises to strengthen the uterus and pelvic muscles, improve circulation to both mother and baby, exercise the spine and increase overall comfort.  The girls in the classes develop a deeper understanding and connection with their babies, bodies and also learn important relaxation techniques to keep them stress and worry free.  The class is also a great support system for the women.  The ladies really enjoy chatting with each other and bonding over pregnancy blooper stories!

In the Parent and Baby yoga class I bring my baby Jaia to class with me!  He is 8 months and has been a wonderful assistant and he is probably CNY’s youngest employee!! haha.  Just like Prenatal yoga, I ask the parents what they would like to work on and how they are feeling.  I mention that the class is a comfortable supportive place, so if a baby gets fussy or needs some loving, parents are free to take a break to feed, change diapers, kiss, cuddle or do what ever the baby needs to feel blessed during their time at CNY.  Happy baby=Happy parent!

Benefits of Postnatal Yoga for the Parent
Mom’s will regain strength, energy and stamina that was lost during the pregnancy and birth. All exercises are safe and geared toward the postnatal body, focusing on rebuilding strength within the abdominal area, pelvic muscles and back. Mom’s will learn how to release tension in the neck and shoulders as well as bring balance back to the spine after experiencing the stresses of pregnancy and labor. Infants enjoy spending quality one on one time with their Mom or Dad.

Benefits for the Baby:
Tactile, auditory and visual contact is important for child’s brain development and emotional well-being and can help assimilate trust and security. Trust and security lead to development of self confidence, the foundation of a balanced body, mind and spirit. By practicing certain postural sequences the parents can help establish routine, which builds on the babies knowledge of anticipation which can help develop language. Their baby may also sleep better and longer as a result of the physical and mental stimulation gained during postnatal yoga.

Mothers recovering from Cesarean delivery should wait at least 6-10 weeks then get the “green light” from their care provider before enrollment in yoga. Mothers that are recovering from vaginal birth should wait 4-6 weeks and also get the “green light” from their care provider. Adoptive caregiver or Partners can begin at anytime.

Don’t forget I also teach a yoga class for everyone on Thursday’s!  This class is open to students of all levels. Each class is specifically designed around the individual students needs and progress, helping them stay challenged.  We connect the breath with the movement of the body during the “flow” of yoga, which helps the busy mind relax.

Christa Corsaro Tyson, Certified Yoga Instructor