3D eyebrow microblading in SYracuse

Eyebrow Microblading in Syracuse, NY- Everything You Need to Know!

3D Eyebrow Microblading at CNY Healing Arts in Syracuse, NY

Our CNY Healing Art Center in Syracuse New York specializes in top of the line skincare! We are constantly striving to stay up to date with the latest in skincare and offer Eyebrow Microblading in Syracuse with our eyebrow queen Alicia Casey!

Alicia, a perfectionist at heart, is here to bring your look to the next level! If you have no eyebrows, missing hairs, or just want to amp up your look, Eyebrow Microblading is for you!

Call our Syracuse office at 315-671-5755 to schedule your ($25) consultation today! (Consultation $25 is applied towards your service!)

To learn more on 3D Eyebrow Microblading, read on!

Fast Facts:

  • Eyebrow Microblading is a semi-permanent eyebrow tattoo technique
  • Individual hair-think strokes are cut into the eyebrows by a tool with tiny needles
  • A numbing cream is applied prior to starting, pain is minimal
  • Prices range from $400-$2,000+
  • Alicia Casey is a PHIBROW certified eyebrow Microblading artist in Syracuse at CNY Healing Arts and Wellness Center

What is Eyebrow Microblading?

Eyebrow Microblading is a semi-permanent tattooing technique using embroidery-style individual strokes to mimic the look of real hair. Microblading can enhance and perfect your brows with natural, realistic results. It uses a combination of 12-15 small needles to deposit pigment into the skin. The needles reach into the superficial layer of the skin which causes it to only be semi-permanent.

Microblading is often referred to as “feather touch” or “micro-stroking”. The procedure is done by a trained esthetician. It is performed by drawing individual hair-like looking strokes onto the eye brow with a special tool. The idea of hundreds of individual strokes is that it creates a texture to look like real eyebrow hair.  3D Eyebrow Microblading can be used on any brow line whether they are missing hair all together, are light or dark in color or just want some help filling in space. Your brow stylist will measure and customize brows to perfectly fit your face, skin tone and hair color.

Eyebrow Microblading vs. Eyebrow Tattooing vs. Eyebrow Feathering

Microblading and eyebrow tattooing differ by the tools they use. The Microblading tools allows the esthetician to do more hair-like thin lines that are not as deeply ingrained in the skin as a tattoo gun. Because the esthetician has so much control, these lines look more precise and similar to hair. The dye used in microblading is less concentrated than a tattooed eyebrow. The less concentration is what makes the treatment only semi-permanent since the body ends up metabolizing the dye eventually.

Micro feathering differs from these two treatments because it essentially just fills in the existing eye brow as opposed to creating most of the eye brow shape. Micro feathering uses the existing eyebrow hairs as a base and applies pigment around and in between. Like Microblading, an incision is made into the skin. The idea of  Micro feathered brows is for a natural, fluffy-looking brow. You must have existing hair on your brows in order for this treatment unlike Microblading where you don’t need any natural hair at all. Microblading can create an entire eyebrow for you.

How Often Should I have this Treatment Done?

Results last typically from 12-18 months depending on your skin type. Oily skin will have a shorter result time. There are various points in the process that are recommend for touch ups. These vary by location. In Syracuse, a 4-6 week touch up is included in the initial price. After that, CNY Healing Arts recommends a touch up for 6 months, 1 year and 2 years where it is a full price again after 2 years.

What to Expect During Treatment

A consultation is typically required or sometimes mandatory before having this treatment done. The tools used should always be a one-time usage and disposed of after each client. As with any facial treatment, do your research on the business and esthetician to ensure they are licensed and certified to perform this treatment.

The initial treatment will usually last anywhere from 1.5-2 hours. After a consultation, the appointment will start with the esthetician perfectly measuring out and drawing on  the eyebrows as an outline for the shape they will create. The client will be able to see what they will look like and approve of the shape prior to beginning the official treatment. A numbing cream will be applied prior to treatment, Once the cream has kicked in, the treatment will begin.

Although eyebrow Microblading isn’t necessarily a painful treatment, you may feel mild discomfort depending on your pain tolerance. The feeling has been compared to that of eye eyebrow treading. The more skilled the brow artist, the less pain their will be as they are a master of their work!

Microblading What to Expect After + Aftercare

Taking care of Microbladed eyebrows is similar to how you would take care of a new tattoo. The eyebrows will look significantly darker and the skin surrounding them will appear red immediately following the procedure. It is important to keep the area dry (from any liquid, even sweat) for about 2 hours. After the 2 hours, you will run a cotton swab that has been sterilized over the area. This gets rid of any dye residue that may be on the face.

The skin will not be fully healed until about (7-14 days depending on your skin type)

  • Your skin will be sensitive afterwards
  • You must avoid touching, picking at and getting the area wet for up to 10 days after your appointment (yes this means even in the shower!)
  • No makeup for at least a week
    • This is because the tool cuts into the skin and over the course of a week, the pigment is still settling
  • Avoid hotness such as a sauna or an activity that causes excessive sweating until your follow-up appointment
  • Apply the healing cream given to you by your provider as directed
  • Follow any specific instructions given for aftercare
  • Your eye brows will scab over- that is normal! Do not pick at them!


Depending on where you have this service done, a follow up appointment or two are usually include or recommended at a reduced price. It is recommended to get a touch up about once a year. This usually will include maintenance and adding lines to the outline of the brows.

Since you just got the PERFECT brows, taking care of them and your skin is important to keep good results. Sunscreen can be applied in order to keep them from fading.

Side Effects of Eyebrow Microblading

  • Infection, irritation or an allergic reaction are all possible side effects
    • Make your esthetician aware of any skin conditions, medication or health concerns that could cause a complication
  • Some pain and discomfort is normal during treatment as it is a needle scraping into your skin
    • If you experience severe pain, puffiness or any form of discharge or continued redness, this could be a sign of infection
    • Women may feel a heightened sense of pain if the treatment is done while they are on their period
  • If you think you have an infection, call your doctor immediately as the brows are close to the bloodstream that reach your eyes and brain
  • People who should avoid Microblading:
    • Pregnant women
    • People prone to keloids
    • People who have had an organ transplant
    • Anyone with a compromised liver or viral condition

Eyebrows must not be in a regeneration process, meaning it must not be damaged with skin irritations such as eczema, seborrheic dermatitis, acne pimples or any damage in the eyebrow area


Depending on the location, esthetician and what is included, price typically ranges from $400-$2,000+

3D Eyebrow Microblading at CNY Healing Arts in Syracuse

Microblading at CNY Healing Arts in Syracuse is performed by our licensed esthetician, Alicia Casey. Alicia is a NYS and PA licensed esthetician specializing in medical esthetics, laser procedures, and eyebrow design. She has had an extensive background in the beauty/skincare industry, and salon management for over 10 years. Alicia worked for the beauty lines Clinique, Yves Saint Laurent and MAC perfecting her craft for makeup artistry and design. She very quickly realized her passion for skin and desired more education. She studied and graduated from the New York School of Esthetics in Tarrytown, NY in 2007. Living in New York City for 15 years, Alicia has worked for some of the top plastic surgeons and dermatologists in New York. Her medical knowledge and extensive fluence of skin science and product knowledge sets her apart from receiving the average spa treatment. She goes above and beyond when it comes to practicing safe procedures and informing and educating her clients on their skin and how to properly care fore and maintain their results. A big believer in continued education, Alicia regularly attends training’s and seminars for the most up to date techniques and advancements in skincare. Becoming a prestigious certified PHIBROW artist for Microblading blended both of her talents of medical skincare and aesthetic artistry together. Her extreme attention to detail and perfectionist mentality means she makes it her absolute priority that her clients have the best experience and results. Her goal is to work with you to get your desired result and make you feel and look your absolute best!

Prices in Syracuse:

  • Consultation – $25 (fee applied towards brow treatment, if treatment is not booked then refund or credit towards other spa services may be used)
  • Full brows -$495 (includes a 4-6 week touch up required to finish the process)
  • Touch up within 6 months- $150
  • Touch up within 1 year – $250
  • Touch up within 2 years- $350
  • Full price after 2 years

* prices subject to change if correction work is needed on brows NOT performed by Alicia, will be determined at consultation

Call (315) 671-5755 to schedule your consultation now!

Follow Alicia on Instagram for more before & after photos!

Eyebrow Microblading Before & After by Alicia Casey At CNY Healing Arts Syracuse

warm bamboo massage

Warm Bamboo Massage in Syracuse, NY

Warm Bamboo Massage at CNY Healing Arts in Syracuse, NY

Our CNY Healing Art Center in Syracuse New York specializes in Warm Bamboo Massage. Our massage therapist Kristin Biondi was trained by the founder of Bamboo Fusion Massage in 2016. Kristin has years of experience as an LMT and caters each massage to her individual client.

Price of a Warm Bamboo Massage in Syracuse, NY

Syracuse: $150/90 minute

Schedule a Bamboo Massage at our Syracuse CNY Healing Arts

To schedule, call our Syracuse office at 315-671-5755!

If your still not convinced the ultimate relaxation plus deep tissue work of a Warm Bamboo Massage is for you, read on to learn the benefits!

Fast Facts

  • Warm Bamboo Massage uses warmed bamboo sticks of different lengths and diameters to massage
  • The sticks act as an extension of the massage therapists hands
  • This is a warm treatment
  • A treatment is typically an hour to an hour and a half long
  • Great for deep tissue work

What is a Warm Bamboo Massage?

A heated bamboo massage may sound new, but bamboo has been an important part of eastern culture for generations. It is a renewable resource, and some feel it has an energy all of its own!

Heating the bamboo tools helps increase relaxation. The set of tools can provide a variety of techniques and pressure during the massage. The tools act as an extension of the massage therapists’ hands for Swedish, Deep Tissue, and Trigger Point work. The bamboo sticks offer a kneading and ironing element that helps release muscle tensions. The combination of the bamboo tools and technique can be especially beneficial in a deep tissue massage.

The bamboo sticks are varying sizes. Some are fully circular while some have one smooth, flat side and the other side is rounded. The smoothness of the tools helps the therapist penetrate and maneuver the tools to hit certain muscle groups that usually cannot be penetrated by deep tissue work with a therapist’s hands. This makes deep tissue massage easier on the therapist to perform on the client.


  • The Bamboo Tools helps the massage therapist get deeper into muscle groups than they could with just their hands/fingers
  • Relieve muscle ache
  • Improve lymphatic drainage
  • Can help skin glow because of the ingredients in bamboo such as silica
    • Silica helps the body absorb calcium, potassium, and other essential minerals.
  • Help alleviate psoriasis and eczema
  • Stimulates blood circulation
  • Increases flexibility

The tools break down muscle tensions felt in the legs, feet, and IT bands. As such, this massage is especially great for runners, cyclists, and athletes for enhancing sport performance.

This type of massage also has its advantages for the massage therapist. The tools help to minimize stress put on the therapists arms, hands and fingers. Less stress on their own body lets them penetrate deeper into the muscle groups to help achieve the desired pressure. Once the therapist is comfortable with the bamboo sticks through training, they can maneuver and use them as trigger point work like they would with their hands/fingers.

How to Prepare for a Bamboo Massage

When deciding where you want to get your massage, make sure it is with a massage therapist who has been trained in performing the bamboo massage.

It’s also important to make sure you hydrate your body prior to your massage. Why?

Massage releases toxins in the body. Hydrating before and after helps the body break down these toxins easier. Hydrated muscles are also easier for a massage therapist to manipulate and move around over a dehydrated muscle.

What to Expect During a Warm Bamboo Massage

During the massage, your massage therapist will use the different tools on your entire body. Depending on the muscle groups, different tools or techniques may be used.

This is a warm treatment since the tools are heated as well as the massage bed. If you fear you will become too warm during your massage, let the receptionist know ahead of time and the bed will not be warmed. Since the body is stimulated by the heat, it helps circulate toxins and remove them. This improves lymphatic drainage and gets rid of excess fluids throughout the body. A warm bamboo massage is a great treatment if you are looking for a little detox on the body.


The cost of a Warm Bamboo Massage ranges from $50 up to around $175 depending on where you have this service done and the training behind it.

Warm Bamboo Massage at CNY in Syracuse

At CNY Healing Arts in Syracuse, we have one massage therapist, Kristin Biondi, who specializes in the Warm Bamboo Massage. Kristin is a certified Bamboo Fusion therapist taught by the founder Nathalie Cecilia in 2016. Kristin has been a NYS licensed massage therapist since 2001. Kristin’s other modalities practices include: prenatal massage, hot stone and Thai poultice as well as Swedish and deep tissue techniques.

“I really liked when Kristin used the large bamboo tool on my legs. When she rolled it on the back of my upper leg, it felt like a foam roller. It was great for muscle recovery and got really deep into my thicker, tight muscle groups!”

About Bamboo Fusion Massage

Information found at Bamboo Fusion

“Our goal is to provide a solid foundation through our hands-on workshops for our graduates to be confident in the technique.  Our hand saving technique helps extend the careers of massage therapists and bodyworkers by reducing repetitive use and stress injuries.

Bamboo Fusion is an innovative modality that integrates the use of heat and bamboo tools in varying shapes and sizes to apply massage to the muscles body.

Warm bamboo massage is a very versatile technique that can be applied as a luxurious Swedish style spa treatment or for deep tissue massage. The gentle heat from the bamboo increases circulation and softens muscle tissue and fascial restrictions.

The tools were created to be an extension of your hands and designed to easily replicate the movements and techniques we do with our hands, thumbs and forearms. Kneading, compression, rolling, Trigger Point Therapy and effleurage all combine together in this amazing hand saving modality. Since the tools are comfortable to hold you are able to apply very deep pressure with ease.

Introducing tools into your practice means working smarter not harder. Our tools help reduce fatigue while avoiding strain on your hands and wrists. Bamboo-Fusion® massage is a career extending modality your clients will love.”



Massage: An Intuitive, Ancient Response

In our western culture we have adopted many eastern therapies into our integrative health care approach. Massage is a just one of those therapies that is used to help with healing, soothing, and providing total relaxation and stress relief.

It is natural for us to use the art of massage even on our own bodies when we are in pain; it is an innate reflex. For example, when we have a headache, we rub our temples to bring relief. When our shoulder or neck hurts, we squeeze and massage the area to lessen the pain and help stimulate blood flow to the area. Think back to when you were a child and took a tumble or a fall—more often than not the reaction would have been to place your hand on the painful affected area (such as your knee or elbow) and apply pressure in a circular or back and forth motion (most likely while saying “Ouch!” and crying).

This intuitive reflex of massaging painful muscles was first recorded in China. Tu Nai, one early form of massage which actually translates to “push and grasp”, dates back 4,700 years! Tu Nai is bodywork performed to stimulate the flow of blood and energy for healing purposes by focusing on joints and muscles at acupuncture points (acupressure).

Japanese Shiatsu works on a similar theory that there are energy channels throughout the body which can develop disturbances that are relieved through applying pressure.

Massage can help the adhesions that are blocking circulation which causes pain and works to restore movement, and reduces inflammation. This makes it an excellent choice for those with repetitive strain injuries.

At CNY Healing Arts Centers, we invite you to experience your own customized massage. Give us a call today and let us bring you the relief that you so deserve!

195 Intrepid Lane, Syracuse, NY 13205

38A Old Sparrowbush Road, Latham, NY 12110

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

Massage Therapy for Immune System

You may have noticed the signs in the pharmacies and at various doctor’s offices preparing us for flu season. Every year, we take all of the preventative measures that we can, ensuring that we stay healthy, and keep those nasty colds and flu bugs away from us! Maybe we get the flu shot, stay away from others who are ill, and become careful about getting enough vitamins and minerals—but have you thought about getting periodic massages?

That’s right—massages. They aren’t just a luxury; they act as the body’s way of building the immune system. Of course they feel wonderful, make us more relaxed, ease our aching muscles, and provide our minds with a quiet bliss. While massages do all of this, they also produce measurable changes in the immune system and the endocrine system of healthy adults after just one massage according to researchers at Cedars-Sinai Medical Center. Imagine the benefits that routine massages can provide!

Many times, we get colds or the flu when we are feeling stressed out and tired. When we feel like this, our body has the daunting task of fighting off the attack under already poor conditions. Taking care of our minds and bodies will help our body prepare for the fight! Getting sick is inevitable, but we can greatly decrease the response time for our bodies to recuperate from illness.

Massage therapy works by increasing the number of natural “killer cells” and lymphocytes which helps to fight off illness. Massage has also been shown to reduce the amount of the stress hormone, cortisol. If we can decrease our stress levels, we can more easily bounce back after sickness.

Getting a massage also increases the effectiveness of the circulatory system which is responsible for bringing nutrients to the cells in our body. The circulatory system also aids in removing toxins from the body.

Give the CNY Healing Arts Center nearest you a call to find out more about our individualized massage therapy treatments:

195 Intrepid Lane, Syracuse, NY 13205

38A Old Sparrowbush Road, Latham, NY 12110

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

The Benefits of Waxing

Relaxing by the poolside, swimming, enjoying the great outdoors and the sun in the glorious days of summer—what could be better?  Not shaving!

There are so many benefits of waxing versus shaving or other at-home methods of hair removal.  First off is the elimination of painful cuts that we then cover with bandages (oh, those ankle nicks—ouch!).   These nicks can even lead to infection and scarring.  Shaving is a time-consuming chore that needs to be performed daily for best results because the effects don’t last.  Factor in the cost of razors and refills (which have really gotten expensive these days), shaving creams, and lotions used to soften skin after shaving – it really adds up!  Also, razor stubble on the arms or legs can have that uncomfortable feeling and be unsightly.  The use of chemical hair removers can cause burns, irritations, or even possible allergic reaction which can last for quite some time.

CNY Healing Arts Centers offer various waxing services for men and women.  Typically, a waxing can last up to a couple of weeks!  The result is smooth, touchable skin. Hair can even grow back finer and sparser after waxing!

Waxing is the best way to temporarily remove unwanted hair because it removes the hair from the roots instead of shaving which removes just the hair from the skin’s surface.  Our centers provide a comfortable, relaxing setting for all of the waxing services offered.  Our experienced estheticians use the best products that are safe and natural for your skin.

Waxing also helps to gently exfoliate the layer of dead skin cells from the surface of the skin, leaving it with a glowing, rejuvenated appearance.   If you would like more information on any of the waxing services that CNY Healing Arts Center, please call Syracuse at (315) 671-5755

195 Intrepid Lane, Syracuse, NY 13205

Rise & Shine-Start Your Day with Yoga & Meditation!

You awaken.  There is quiet and stillness.  The birds are singing, the sun is shining, and all is calm.  This is the perfect time to take just a few minutes for yourself and add some meditation and yoga.  Starting the day with these will help to reduce stress and prepare you to face your day with a sense of inner peace.

Meditation in the morning helps to ground you, unclutter the mind and helps you to feel more in control of your day.  First, get into position:

*Keeping the back straight, sit comfortably in a relaxed position with legs crossed.
*Keep the head straight, slightly bent forward, keep the teeth slightly apart, the tip of the tongue against the upper pallet.
*Keep eyes half-open staring down past the tip of your nose (or close the eyes).
*Relax your shoulders and place your hands on your knees, palms facing up or hands in prayer position close to your heart/chest.
*Take slow breaths in through the nose and out.
*Visualize a scene in your mind that you find calming (maybe it’s feeling the warm sand under your body, listening to the sound of the birds, feeling the warm breeze on your skin, and the smell of the ocean air).  Feel that serenity as you continue to breathe slowly for several minutes.

Next, add some simple yoga moves.  You will be stretching your muscles, awakening your body, improving circulation.  Here are some great poses to do in the morning:

Uttanasana (Standing Forward Bend)

Adho Mukha Svanasana (Downward-Facing Dog Pose)

Cat-Cow Stretch

Combine meditation with the physical benefits of practicing yoga in the morning and you’re ready to rock your day!

May the Long Time Sun Shine Upon You,
All Love Surround You,
And the Pure Light Within You,
Guide Your Way On
~ Snatam Kaur

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.

Why Yoga?

I’ve been a pretty active person my whole life.  I was on my first swim team at five years old and I played on team sports up and into college.  After college, and I guess missing some of that excitement and drive to be active, I started signing up for little road races.  A few 5k’s here and there.  I liked running but it was a constant struggle.  It hurt, I gasped for air and I was slow.  Although it was not my strong suit (to say the least), I still kept at it – even in the middle of a 3 mile loop when I felt like I was going to die, something about it kept me going.  Maybe it was the buzz after the run, or the sense of accomplishment.  In any event,  I kept at it and in my first few years of running these little road races I began to realize that a huge chunk of my happiness was centered around being physically active.  If I had a issue that I was battling with emotionally after a nice long run, I’d normally have it ironed out in my head and be a little more at peace.  It had become my meditative movement and I began to need it not only for the physical benefits but, more importantly,  for the emotional benefits as well.
All went well for a few years of this little running ritual.  6 days a week, I’d lace up my sneaks, load up the ipod and hit the pavement.  It had become my drug in some ways.  If I missed a day, I’d get antsy and feel nervous.  I’d come to believe that if I didn’t run,  I didn’t have a chance to unload emotionally.  It began to become something I thought I needed rather than something I truly enjoyed to do.   I had come to depend on the rhythm of my breath and the pace of my movement as my emotional dumping ground.  I was getting away from the true beauty of my surroundings and really, why I liked running in the first place.  Around that time, life decided to toss me a curve ball- in the form of a hip injury.  The biggest joint in my body was in a pain I’ve never felt before.  It was a pain that radiated from the left hip down my butt and into my hamstring.  I continued to run.  Limping, slow and in pain.  The fear of letting go of my emotional release outweighed the agony on my left side.  There was even a time when I had to stop in the middle of a run and call my brother to pick me up.  My body was screaming at me to stop.  I had no choice but to listen.  Finally, I reluctantly went to our doctor, who is a dear family friend.  After an MRI and a lot of questions,  the verdict came in- no running for six weeks.  Six weeks.  The years of pounding the pavement had jarred my bone into the hip socket and had begun to cause damage.  I had to let it heal.  I felt like someone had taken my best friend away.  I cried.
Two weeks went by and I was pretty miserable.  I came to convince myself that there was no substitute for my meditative movement so I gave up.  Around that time a good friend was going to the local yoga room for a beginners workshop.  She called me one Sunday afternoon and asked me if I wanted to go.  Yoga? Really? Please.  I needed to sweat and breathe hard and work out some energy. Yoga? Yeah, right.  She, at that moment pointed out that I, in all honesty, ‘had nothing better to do’, so she convinced me to ‘turn off The Lifetime movie I was watching, stop feeling sorry for myself and get up and go with her.’  I got up (in my sweat pants I might add) and met her at the yoga room, close minded and annoyed.
We settled into the little space on our mats and the instructor introduced himself.  His name was Paul Bruno and he’s been teaching yoga for “blah, blah, blah….” boring.  I tried not to roll my eyes.  He began to explain how a typical yoga class works and what to expect.  All I was thinking was when is this guy going to stop talking and when are we going to get to move?  After a few more minutes of information,  Paul walks over and dims the lights.  The room is silent.  He sits on his own mat at the front of the room and closes his eyes.  I watch him.  He looks almost regal and I can see his chest rising and falling rhythmically.  I’m desperately trying to figure out what this guy is getting out of this, but his energy is hard to brush off.  It’s immediately calming and despite my best efforts to shrug this off,  I’m feeling something.  He then instructs us to simply tune into our own breathing.  To notice the micro adjustments the body makes with each inhale and exhale, the length of the spine and our posture.  I begin to notice that just tuning into my breath, instantly gives me this sense of well being.  Odd.  I breathe all day long.  Big deal…but this feels different.  I start to give into to the process a little and follow Paul’s instruction.  We just sat there with our eyes closed, and lengthened our inhales and exhales.  I have no idea for how long.  Then after a time he asks us to slowly open our eyes.  He then tells us that the base of a yoga practice is simply built around the breath, and that vinyasa yoga is simply breath with movement.  He goes through a laundry list of the benefits of yogic breath and calls it pranayama.
Hmmm…kinda weird but…okay.  I’m listening.  We then stand up and he begins to walk us through some basic yoga postures and again, the breathing.  I begin to focus on my foot placement and the way my abdomen feels and the way my breath aids in aligning my posture.  I forget all about my hip and work through a simple series of postures focusing on nothing but my breath, how the pose feels and micro adjustments that deepen the posture.  This guy is onto something here.  Before I know it two hours has passed and he tells us to lay on our mats.  What??  Lay down?  Once again the cynic in my athlete brain starts to laugh- what kind of class makes you lay down after ward? This is weird.  He calls it ‘savasana’ or the ‘corpse pose’ and explains that it’s the posture of ultimate surrender. It’s when you release the breath work and allow the body to just rest.  He turns off the lights and we settle in.  I close my eyes and realize how tired my body is, but at the same time how energized I feel.  I’m awake but in a state of true relaxation.  I never felt anything like that before.  After a time Paul gently instructs us to deepen our breath.  To begin to comeback to the movements of the body.  I slowly come back to a seated position.  He tells us that we’ve done everything we needed to do.  That we did it with grace.  I believe him. We end with the chant of  ‘Om’ together as a group and even that feels energizing.  I leave the room in a daze.  I felt like my pipes had been cleaned out or something.
I kept going back, sometimes three days a week.  I couldn’t believe it.  The time healing my hip injury went by fast and I felt better. I felt calmer, less anxious and more connected to my own body.  When I got the green light from my doctor to hit the pavement again, I felt trepidation.  I was almost afraid that I would lose the connection to yoga and get right back into the mechanical aspect of running.   I went for my first post-injury run.  It was slow.  But it didn’t hurt for the first time that I could remember.  At that point I came to realize something really important.  Somehow, this injury was a huge gift and yes, starting a yoga practice was part of it, but more than that- it lent me a clue to one of the keys of taking care of my body, the greatest vehicle I’ll ever own.  Sometimes you’ve got to let your body drive.
So often in our physical life, the brain dictates what the body does.  The brain can be harsh on the body and the brain often ignores what the body is trying to say.  Yoga gives your body a voice.  It allows it to take the drivers seat and the brain must sit in the back seat and for once take in the scenery.  Giving the brain, which barks orders at the body all day,  permission to take a ride, in my belief,  adds to whole body wellness and longevity.  I’ve come to learn as a Personal Trainer and a Yoga Teacher (two things which are in many ways diametrically opposed) that yoga works in concert with fitness and in fact, prevents and eliminates injury.  A life without yoga is like driving a Mercedes and never bothering to change the oil.
So in a nutshell… When I run, I tell my body I love it.  When I practice yoga,  I listen to my body tell me it loves me back.
Trish Gallen- CPT, RYT
CNY Healing Arts Center
Class schedule here

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.

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.