Natural Awakenings – Westchester, Putnam, Dutchess NY Edition, February 2026

Nurture the Heart

WESTCHESTER, PUTNAM & DUTCHESS COUNTIES EDITION

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© 2026 by Natural Awakenings. All rights reserved. Although some parts of this publication may be reproduced and reprinted, we require that prior permission be obtained in writing. Natural Awakenings is a free publication distributed locally and is supported by our advertisers. Please call to find a location near you or if you would like copies placed at your business. We do not necessarily endorse the views expressed in the articles and advertisements, nor are we responsible for the products and services advertised. Check with a healthcare professional regarding the appropriate use of any treatment.

When the Heart Leads, Everything Else Follows

As I curated this month’s issue, centered on the theme Nurture the Heart, I found myself pausing more often than usual. Each article I edited, each story I read and each expert insight I considered brought me back to one simple truth: The heart is the center of life—physically, emotionally and spiritually. It is the steady rhythm that sustains us and the quiet force that drives our deepest connections, our compassion and our capacity to love.

In many ways, nurturing the heart comes naturally to me. I am, at my core, a caregiver—to my family, my community, my work and the people I serve through this magazine. I pour love and intention into everything I do. I nurture ideas, relationships, projects and possibilities. And while that devotion fuels me, it can also lead me to place myself last, convinced that tending to everyone and everything else is what matters most.

But, as I immersed myself in the stories within these pages, I was reminded that without caring for my own heart, in every sense, none of it truly works. Without my health, my energy and my well-being, I cannot show up fully for the people and causes I love. Nurturing others begins with nurturing ourselves. It is not indulgence; it is responsibility.

The heart asks for more than physical maintenance. It calls for emotional awareness, mindful movement, nourishing food, restorative rest, meaningful connection and moments of stillness. It thrives on gratitude, purpose and joy. When we care for the heart holistically, we create a foundation that supports not just longevity, but vitality.

This issue is an invitation to reflect on what nurturing the heart means in your own life. It may look like slowing down when the world demands speed, choosing kindness when stress takes over or carving out moments of peace in busy days. It may mean healing old emotions, finding comfort in motion, reconnecting with nature or embracing simple, timehonored wellness practices. However it unfolds, the intention is the same: to honor the heart as the guiding force of whole health.

As we move through February—a month traditionally associated with love—I encourage you to expand that definition. Let love include self-care, self-respect and self-compassion. Let it be expressed not only in what you give to others, but in how you care for yourself.

May this issue serve as a gentle reminder to listen closely to your heart, tend to it with intention and allow it to guide your choices, your rhythms and your rest. When we lead with the heart, caring for it as the precious center of our lives, everything else begins to align.

Natural Awakenings is printed on partially recycled and fully recyclable newsprint with black soy ink.

Free Seminar on Reducing Home Energy Costs

By

The Patterson Library will host Save Energy, Save Dollars from noon to 2 p.m. on February 28, in the Community Room. This free program features Sean Seary of the Mid-Hudson Clean Energy Hub, who will share practical strategies to improve home energy efficiency, reduce utility costs and take advantage of available local energy-saving programs.

Participants will learn simple, cost-effective steps they can take right away to make their homes more energy efficient and also obtain information about regional incentives and resources. Each attendee will receive a free energy-saving kit while supplies last.

Registration also enrolls participants in the Patterson Library’s e-newsletter, with the option to unsubscribe at any time.

Free admission. Advance registration is encouraged as space is limited. Location: 1167 Rte. 311, Patterson. Register by calling 845-878-6121 or visit PattersonLibrary.assabetinteractive.com.

Luna Power Yoga Introduces Expanded 2026 Class Schedule

Luna Power Yoga, in Brewster, is expanding its programming this year with several new wellness offerings designed to support a wider range of movement and self-care needs. In addition to its established schedule of group yoga classes—ranging from gentle and Yin to power and restorative—the studio will now offer mat Pilates, sound baths, a beginner yoga series and specialty wellness workshops.

The expansion follows the studio’s recent two-year anniversary of its Brewster location and reflects growing interest in accessible, complementary practices that support strength, relaxation and stress relief.

“We’re excited to introduce offerings that meet people where they are and support balance both on and off the mat,” says owner Cate Bartilucci, who credits the studio’s success to a dedicated team of teachers and staff, collaborative wellness partners and the students that regularly attend classes and programs.

New students can take advantage of a one-week unlimited yoga pass for $39, which includes a complimentary lululemon mat rental. Pre-registration is required for all classes and workshops through Mindbody.com or the studio website.

Location: 175 E. Main St., Brewster. For more information, call 845-276-4619, email Info@ LunaPowerYoga.com or visit LunaPowerYoga.com.

New Yoga Series Offers Relief for Back Pain and Scoliosis

Cristina Roy, a certified Iyengar Yoga teacher and Yoga for Scoliosis trainer at Back2Health Yoga, is launching a new four-week Back Care and Scoliosis Series beginning March 13. To be held at 10:30 a.m. on Fridays, this specialized series is thoughtfully designed for individuals managing scoliosis, chronic back pain or general back discomfort.

Located in Wappingers Falls, Back2Health Yoga is an Iyengar-based studio with a mission to empower students of all ages and abilities with the healing tools of yoga. Known for its emphasis on alignment, safety and precision, Iyengar Yoga offers a highly therapeutic approach for those with spinal conditions and postural challenges.

“Whether you’re seeking relief from pain or looking to improve your posture and flexibility, this series is crafted with your unique needs in mind,” says Roy. Participants will be guided through supported and active poses, breath awareness practices and therapeutic sequences that target spinal lengthening, core stability and muscular balance.

Students often experience immediate benefits, including reduced tension, improved mobility and a greater sense of grounded ease that carries into everyday life. With small class sizes and individualized attention, the program adapts to each student’s needs—creating a safe, supportive environment for healing and growth.

Cost: $115 for the full series. New students with scoliosis are encouraged to schedule a private session prior to the series start. Private plus series bundle: $200. Location: 6 Broadway Ave., Wappingers Falls (Chelsea), NY. Space is limited. Register by March 10. For more information, or to register, call 845-202-2228, email Hello@ B2HYoga.com or visit Back2HealthYoga.com. See ad, page 9.

All Aboard the Eagle Train to Hudson River EagleFest

Teatown Lake Reservation and Metro-North Railroad are bringing New Yorkers to the 22nd annual Hudson River EagleFest aboard the Eagle Train on February 7. The northbound train departs Grand Central Terminal at 9:25 a.m., and the southbound train leaves Poughkeepsie at 8:58 a.m., each featuring a dedicated car with a guest naturalist to guide birdwatching. Guests must purchase a regular Metro-North ticket; EagleFest admission is separate.

EagleFest celebrates the Bald Eagles’ winter migration along the Hudson River with live bird shows, family bird walks, educational exhibits, hands-on activities and food trucks. Featured programs include Skyhunters in Flight, Christine’s Critters and storytelling with Jonathan Kruk and Steve Kellman.

Cameron Swope and Kyle Bardwell serve as guest naturalists, supporting Teatown’s mission to inspire environmental stewardship. EagleFest is supported through a Market New York grant awarded by Empire State Development and I LOVE NY, New York State’s Division of Tourism.

The snow date is February 8. Tickets and information are available at Teatown.org/eaglefest-tickets. Follow Teatown on Instagram and Facebook for updates.

WHERE NATURE IS THE THERAPIST FOREST THERAPY

Inspired by (shinrin-yoku), reconnects individuals with nature through mindfulness. Valerie Smith, a Certified Forest Therapy Guide and Licensed Psychotherapist, invites you to slow down and rediscover yourself.

VALERIE SMITH, LCSW, CFTG Psychotherapist and Practice Owner Licensed Clinical Social Worker Certified: IADC, EMDR, Forest Therapy SugarMapleCounseling.com

Shiatsu Workshop in NYC With Maureen Miller

The Five Lights Center of Shiatsu, the nation’s longest-running, fully accredited Shiatsu center, will host Shiatsu expert Maureen Miller for a special workshop, Embracing the Whole, from 7 to 9 p.m. on March 28 at its Upper West Side location.

This hands-on class explores how the five elements (wood, fire, earth, metal and water) express themselves through movement, posture, breath and emotional tone in Shiatsu sessions. Participants will learn to observe these elemental qualities in the body and respond with greater sensitivity, presence and adaptability.

Through discussion, observation and practice, students will deepen their understanding of how physical patterns, energetic rhythms and relational dynamics reflect the body as an interconnected whole. The workshop emphasizes a holistic, element-centered approach, encouraging practitioners to move beyond technique and cultivate balance, responsiveness and embodied awareness in their Shiatsu practice.

Cost: Early bird discount (through Feb. 28): $205 +$5.13 ticket service fee. General admission (Feb. 1-Mar. 27): $225+$5.63 ticket service fee. Location: 220 W. 93rd St., NYC. For more information, call 917-721-0823 or email Info@FiveLightsCenter.com. Tickets available at FiveLightsCenter.com.

Qigong Series Supports Breast Health and Vitality

Balancing 4 Life, in Armonk, will welcome certified qigong instructor Beth Anesi for a special three-week Wu Ming Qigong for Breast Health series, held in person on Wednesdays, February 11 through 25. This ancient healing practice from Traditional Chinese Medicine uses gentle movement and breath to support energy flow, reduce stress and activate the body’s natural healing capabilities.

Designed especially for women, this practice may be particularly supportive for those undergoing or recovering from breast-related health concerns. Anesi teaches six foundational movements for breast health, a standing meditation to build a strong qi foundation and lifestyle guidance for maintaining balance and vitality in daily life. A mini-guidebook is included to support home practice.

“As targeted movements build energy flow, your energy field and immune system strengthen, allowing you to realize new levels of health and wholeness,” says Anesi. “In my 20 years of experience, I continue to be amazed by the power of qigong and Traditional Chinese Medicine to support the body’s innate wisdom.”

Anesi is a certified Dragon’s Way Qigong instructor through the Traditional Chinese Medicine World Foundation and continues her study of Wu Ming Qigong and Taoist practices under Dr. Nan Lu, OMD.

Additional offerings at Balancing 4 Life include a six-week Dragon’s Way Qigong series, the monthly Four Gates Full Moon Experience and private medical qigong sessions.

Cost: Special introductory price of $99 for the complete series. No drop-ins. Class size limited to 10 women. Location: 495 Main St., Ste. 205, Armonk. For more information or to register, call 914-588-4079, email Balancing4LifeUSA@gmail.com or visit Balancing4Life.com.

Valentine’s Day Psychic Fair Offers Insight and Connection

Universal Healing Arts, in Cortlandt Manor, will host a Valentine’s Day Psychic Fair from 1 to 4 p.m. on February 14, offering a soulful alternative to traditional holiday celebrations. The event invites individuals, couples and friends to honor love through insight, reflection and spiritual connection.

The event will feature two experienced psychic mediums known for their compassionate and grounded approach. Attendees may receive personal readings focused on connecting with loved ones in spirit, gaining clarity around life direction or navigating times of change. Sessions are designed to be respectful, uplifting and empowering.

In addition, a skilled tarot reader will offer readings exploring themes of love, relationships, career and personal growth through traditional symbolism. An oracle card reader will also be available, providing intuitive messages centered on encouragement, affirmation and gentle guidance—especially fitting for the holiday of the heart.

“Rather than predicting the future, this event is about helping people trust their intuition and reflect on what truly matters,” says founder Shima Chayvet shares. Whether attending solo or with a partner, the fair offers a meaningful way to celebrate love in all its forms.

Universal Healing Arts is dedicated to supporting mind-body-spirit wellness through intuitive development, healing services and transformational education. “Our intention is to create a space where people can release stress, reconnect with their inner wisdom and feel supported on their healing journey,” says Chayvet.

Cost: $35 for 20 minutes, per reader. Location: 4 Crestview Ave., Cortlandt Manor, NY. For more information, call 914-737-4325, email Shima@UniversalHealingArts.com or visit UniversalHealingArts.com.

I know I am but summer to your heart, and not the full four seasons of the year.

—Edna St. Vincent Millay

Mind-Body Practices for Cancer Survivors

A multisite study published in the Journal of Clinical Oncology involving 587 cancer survivors compared two mind-body programs: Mindfulness-Based Cancer Recovery (MBCR), which incorporates meditation and awareness practices, and Tai Chi/Qigong (TCQ), which uses gentle, slow movements to promote relaxation and balance. The participants—mostly women around age 61—selected their preferred program or were randomly assigned if they had no preference. The most prevalent cancer types among them were breast, prostate and gastrointestinal.

Both MBCR and TCQ demonstrated a positive impact on mood scores, surpassing those observed in the control group. Notably, TCQ produced the most relief from anger and depression, as well as an increase in energy levels. MBCR proved particularly effective in reducing tension and anxiety, although it did not significantly affect depression. Neither program exhibited any effect on confusion or fatigue, and the selection of a preferred program did not influence the outcomes.

Microbiome Therapies for Depression

A 2025 systemic review published in BMC Psychiatry involving 34 clinical trials and more than 3,300 people found that depression symptoms could be effectively treated by targeting gut bacteria with the use of probiotics (beneficial bacteria), prebiotics (nutrients that feed good bacteria) and synbiotics (a combination of both). The therapies were shown to reduce depression scores, increase levels of BDNF (an important protein for brain health) and mitigate systemic inflammation.

Notably, synbiotics exhibited the most pronounced effectiveness, followed by prebiotics and probiotics. Treatment for longer than 12 weeks was not considered helpful. Those without other medical conditions fared better, while individuals with digestive disorders and pregnant women did not experience the benefits. These findings suggest that enhancing gut health may be a useful complementary tool for depression management.

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Weaving Gold Into Life’s Story

by Marlaina Donato

In the depths of winter, our sor row, disappointment and old longings can feel heavi er, making us question if sun light will ever return to our hearts. Like a bare February landscape, pain strips us to the honest bone.

Kintsugi, the Japanese art of mending broken pottery with precious metals like gold, serves as an inspiration for life. When our joy or stability shatters, we can transform the remaining pieces into something beautiful. Our hard-earned wis dom, self-compassion and unwavering faith act like precious metals, softening the edges and filling the deep cracks of our brokenness.

Witnessing a loved one fall apart is challenging, but sometimes our greatest act of support is allowing them the space to unearth the metaphorical gold needed for their own repair. Healing is a private and unique journey into the deep self, enabling the art of being fully human.

“In three words I can sum up everything I’ve learned about life: It goes on,” said poet Robert Frost, who endured the unspeakable loss of both parents at a young age, as well as the deaths of his wife and four of their six children. Like Frost, who turned tragedy into an artistic legacy, we can cultivate new life from our barren seasons and ruined harvests. We can take our darkest hours in hand to become mended vessels capable of holding future joy.

To embody the ancient metaphorical art of Kintsugi, consider these inspirations:

• Handwrite your losses on one piece of paper and the things that remain on another. Frame the latter and place it somewhere as a daily reminder.

• Tear heavy craft paper into large pieces; write a loss on each one, then reassemble the pieces. Pour metallic paint between the seams, let it dry and frame under glass as an art piece.

• Visualize being a tree with deep roots reaching into an underground river of gold, drawing up nourishment.

Marlaina Donato is an author, artist and composer. Connect at WildflowersAndWoodSmoke.com.

Why Oral Health Matters for Whole-Body Wellness

by David L. Lerner, DDS, CAc, FIND

New findings continue to reinforce the critical role that oral health plays in overall well-being, with inflammation standing as a key link between conditions in the mouth and diseases throughout the body. Inflammation is the body’s natural response to bacteria, but when it occurs in the mouth, it can have far-reaching effects on systemic health.

At one end of the spectrum, healthy individuals with strong genetics and good nutrition may experience localized oral inflammation that their immune system can manage. In these cases, the body keeps bacteria in check, and any issues may be limited to mild gum irritation or slow bone loss near teeth.

However, research shows that for many people, especially those with periodontal

disease, inflammation in the mouth can spark an exaggerated immune response. This heightened reaction may trigger or worsen inflammation elsewhere in the body, creating a vicious cycle that impacts overall health.

“The mouth is where thought becomes speech, so it is understandable that it is one of the crucial locations for Mind-Body-Wellness.”

– David L. Lerner, DDS, CAc, FIND

Chronic periodontal disease has been linked to an increased risk of heart disease, certain cancers (including colon, pancreas and prostate), diabetes, obesity, stroke, lung and kidney diseases, autoimmune conditions,

and complications during pregnancy. The common thread is inflammation—the same process that starts in the gums can contribute to problems throughout the body.

Genetics can affect how individuals respond to inflammation, but lifestyle factors also play a significant role. Diets high in processed foods, inadequate digestion, and exposure to toxins can overwhelm the body’s detoxification systems, leading to a buildup of waste products and chronic immune activation. Over time, this ongoing inflammation can damage tissues, whether in the gums, joints or blood vessels, paving the way for conditions like arthritis and cardiovascular disease.

Maintaining good oral hygiene and making healthy lifestyle choices are key steps to reducing inflammation and supporting whole-body health. Regular dental checkups, a balanced diet and stress management can help keep the mouth—and the entire body—in balance.

By prioritizing nutrition-rich choices in antioxidants, regular professional cleanings and healthy lifestyle adjustments, individuals can not only prevent tooth decay and gum disease, but also lower their risk for inflammation-driven diseases throughout the body.

David L. Lerner, DDS, CAc, FIND, is the founder of The Center for Holistic Dentistry, located at 2649 Strang Blvd., Ste. 201, in Yorktown Heights. He is also the author of The Dental Connection: The Role of Holistic Dentistry in Integrative Healing Paradigm. For more info, to make an appoitment or to order his book, visit HolisticDentist.com. See ad, page 3.

A Whole-Hearted Life

The Daily Choices That Help Our Hearts Thrive

by Hannah Tytus

Ahealthy heart is built from the inside out. Each day presents opportunities to nurture vitality through dietary choices, physical activity, restful periods, social connections and personal fulfillment. These ordinary decisions profoundly impact the long-term trajectory of cardiovascular well-being.

According to the World Health Organization, cardiovascular disease is the leading cause of death worldwide, accounting for 32 percent of global fatalities and affecting families across diverse communities. The U.S. Centers for Disease Control estimates that one in three deaths in the United States can be attributed to this devastating disease. Behind these sobering statistics lies the reassuring fact that small, daily choices can help protect the heart.

Heart-Healthy Foods

Among the most studied heart-supportive eating strategies are the Mediterranean Diet and the Dietary Approaches to Stop Hypertension (DASH) Diet, which help regulate cholesterol levels and reduce inflammation. Both emphasize the consumption of vegetables, fruits, whole grains and nuts, while limiting saturated fat and processed meats. Additionally, eating fatty fish provides whole-food

omega-3 fatty acids, which have been shown to be more effective than comparable supplements in supporting heart health, according to a 2018 study published in JAMA Cardiology.

Dr. Regina Druz, based on Long Island, New York, is the founder of Holistic Heart Centers of America and a board-certified specialist in cardiology and functional medicine. Her expertise lies in heart disease prevention through holistic, lifestyle-driven care. She is the author of a forthcoming book, Longevity Code: How to Age-Proof Yourself for Optimal Health.

A proponent of the Mediterranean Diet, Druz encourages patients to build a way of eating that feels natural, flavorful and balanced. She emphasizes the significance of meal timing and its alignment with a person’s circadian rhythm. She also often recommends moderate intermittent fasting, as long as it is done safely, sustainably and personalized to the individual.

According to Druz, dietary changes are most powerful when they are part of a larger, three-pillared foundation that includes exercise, nutrition and sleep. She discourages people from searching for a single magic bullet and instead invites them to build a way of eating that feels natural, flavorful and balanced.

Mindfulness and Mood

The intricate connection between the mind and heart is often underestimated. Chronic stress can elevate blood pressure and induce inflammation, placing a burden on the cardiovascular system. Stress reduction does not have to be complicated. Even a few minutes of mindful breathing or meditation can shift the body into a more relaxed state, offering the heart a small but meaningful reprieve.

Mindful awareness practices appear to have favorable effects on blood pressure, cortisol levels and inflammatory markers, suggesting that everyday mind-body tools can provide meaningful support. A 2007 report published by the Agency for Healthcare Research and Quality found that Transcendental Meditation (TM), qigong and Zen Buddhist meditation yielded modest reductions in high blood pressure. A 2019 meta-analysis of TM for heart disease demonstrated improvements in blood pressure levels.

Biofeedback involves measuring bodily functions, particularly heart rate variability, to enable individuals to consciously alter these functions. It can track how slow breathing techniques help the heart relax. Notably, biofeedback has been shown to be effective in lowering blood pressure levels, according to a 2024 meta-analysis study published in Nature

Healing Power of Slumber

Sleep is integral to heart health. A 2017 study published in Chest reports an association between insomnia and cardiovascular disease, including high blood pressure and heart failure. Furthermore, a 2011 study in Circulation demonstrated a link between insomnia and a moderately increased risk for a heart attack.

Druz collaborates with sleep specialists that use wearable technology, such as the SleepImage device, to assess sleep quality in real time. She has observed that even modest adjustments to sleep habits can yield significant improvements—from changing sleep positions and recalibrating room humidity to optimizing sleep times and reorienting bed pillows. By tracking sleep patterns over time, individuals can identify subtle shifts that contribute to a quantifiably better night’s rest.

Benefits of Consistent Exercise

Regular physical activity remains a cornerstone in reducing cardiovascular risk. The 2004 INTERHEART study, involving nearly 30,000 participants from 52 countries, revealed that moderately intense exercise for

four or more hours per week reduced the risk of heart attack by 12.2 percent.

A 2011 cohort study published in Lancet involving more than 400,000 participants showed that engaging in as little as 15 minutes of daily physical activity can reduce the risk of mortality by 14 percent and extend life expectancy by an average of three years. Each additional 15-minute interval can further decrease mortality across all age groups, including individuals with preexisting cardiovascular disease.

High-intensity interval training (HIIT) has emerged as an effective regimen for promoting cardiovascular fitness. According to Druz, HIIT maximizes VO2 max (the maximum volume of oxygen a body can use during intense exercise), a key indicator of cardiovascular health and strong predictor of longevity. However, she acknowledges that HIIT may not be accessible to everyone because it alternates short periods of intense, explosive exercise

with brief recovery periods to the point of exhaustion.

In such cases, she recommends incorporating “exercise snacks” into daily routines, which involve brief bursts of movement throughout the day. Walking the dog, carrying groceries, completing household chores or simply standing more frequently can contribute to a less sedentary lifestyle. These accessible steps make it easier to integrate movement into daily living.

Nature’s Rewards

Spending time outdoors provides more than aesthetic appeal and access to fresh air. Living closer to nature has been linked to lower incidences of cardiovascular disease, stress, diabetes and stroke. Exposure to green space is associated with lower blood pressure, improved heart rate variability and reduced cardiovascular mortality. A 2016 study in Nutrition, Metabolism and Cardiovascular Diseases involving nearly 12,000 participants observed that the more recreation time someone spends outdoors, the less likely they are to die of cardiovascular disease.

The Transformative Energy of Optimism

Outlook influences physiology. Positive emotions, optimism and life satisfaction are associated with lower rates of cardiovascular disease and reduced mortality. The American Heart Association (AHA) notes that compared to pessimistic individuals, optimistic people have better vascular health, fewer heart attacks and lower

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cardiovascular mortality. Among individuals with established disease, those that are optimistic about their treatment and recovery often experience better rates of longterm survival and enhanced function.

Optimism is a skill, not a fixed trait. The AHA identifies Type D (or “distressed”) personality traits, characterized by negative emotions

and increased self-criticism, as being linked to poorer cardiovascular outcomes. Encouragingly, Type D individuals often respond favorably to cardiac rehabilitation programs that combine physical activity with counseling and psychological support.

Volunteer work also contributes to wellbeing. A 2017 study in BMC Public Health

The Center at Mariandale

determined that regular volunteering is associated with enhanced self-rated health and reduced mortality. Older adults that engaged in volunteer work at least 200 hours per year experienced a 40 percent reduction in hypertension over a four-year period.

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These findings underscore the significance of joy and purpose in human life. They are integral to the biology of the heart. When individuals cultivate a more compassionate perspective toward themselves and others, their hearts experience a measurable positive impact.

The Strength of Connection

Relationships exert a powerful influence on health. In a 2016 meta-analysis study published in Heart, researchers determined that poor social relationships were associated with a 29 percent increased risk of cardiovascular disease and a 32 percent increased risk of stroke. Humans are inherently wired for connection, and extended loneliness can have measurable physiological consequences.

“We need each other,” Druz emphasizes. “We are living in a sea of loneliness, and loneliness can be a hugely impactful factor on health.” Making time for family, friendships, community groups or new social circles fosters both emotional well-being and heart resilience.

Loving Our Heart Back

Cardiovascular health encompasses not only disease prevention, but also the cultivation of a lifestyle that enhances vitality, connection, rest and overall well-being. These choices do not need to be drastic. Incorporating more green vegetables, spending more time in the sun, taking a moment to breathe mindfully, taking a short walk outside, getting a good night’s sleep and reaching out to loved ones can collectively contribute to a foundation that can extend life expectancy and enhance the quality of life.

Hannah Tytus is an integrative health coach, researcher and content creator at KnoWEwell, P.B.C., and former writer at the National Institutes of Health.

Healing Stuck Emotions

by Robin Fasano

In a culture that celebrates productivity and constant motion, it’s easy to lose touch with what’s happening inside us. Days fill quickly with obligations, screens and schedules, often leaving little space to notice how we feel in our bodies—or what those feelings may be trying to tell us. Yet recognizing and releasing emotions is essential for healing, self-connection, and living in alignment with our inner guidance.

“Our emotions—like our bodies—need to move,” says Dan Leven, a movement and dance teacher at the Kripalu Center for Yoga & Health, in Stockbridge, Massachusetts. He explains that the human body is made up of approximately 70 percent water, and this water or, the water within us is always in motion. When we stop moving—physically, emotionally or energetically—feelings can stagnate.

“Through movement, exercise or creative expression, we open channels in the body,” Leven says. “We release tension and allow energy to flow, so emotions don’t get stuck.”

Leven recommends five simple, accessible practices to help reconnect with the body and gently release emotional blockages.

Dance It Out

By Benjavisa Ruangvaree AdobeStock.com

“Music moves our energy. Music moves our soul,” says Leven. Turning on music and allowing the body to respond naturally can be deeply freeing. Start by walking around the room and noticing the strength of one’s feet, legs and hips. Let the body lead without choreography or judgment.

Modern dance pioneer Martha Graham once wrote, “There is a vitality, a life force, an energy translated through you into action and because there is only one of you in all of time, this expression is unique.” When we suppress that expression, something essential is lost. Shaking the shoulders, swaying the hips or simply moving with the rhythm can help emotions surface and release.

Write by Hand

Writing and drawing activate brain pathways connected to emotional processing, creativity and well-being. Writing by hand— rather than typing—stimulates more areas of the brain and has a calming, centering effect.

Cursive writing, in particular, engages the hand-mind connection in a rhythmic,

mindful way. Each stroke connects letters— and ideas—into a continuous flow. This is why ancient practices like calligraphy have long been used as meditative and spiritual tools, allowing emotion to be expressed through movement and intention.

Slow Down and Turn Inward

Healing happens in the present moment, and a slower pace helps bring us there. Building moments of stillness into the day allows us to check in with ourselves and listen more deeply.

Choose a consistent time—perhaps midafternoon—to pause and ask: What is my body telling me right now? What do I need? These brief moments of inward focus help steady the mind and keep us aligned with our inner truth.

Acknowledge What You Feel

Set aside 10 minutes each day to simply sit and notice physical sensations in the body. Bring awareness to the breath that sustains us and the ground that supports us. When sensations or emotions arise, observe them without judgment or labels.

“Be with what arises,” Leven advises. “You don’t need to change it.” Acknowledgment alone can soften emotional intensity and create space for release.

Offer Compassion

Finally, bring compassion to everything we feel. Place a hand on the heart and notice its warmth and steady rhythm. With more than 100,000 beats each day, the heart tirelessly powers our lives—our relationships, creativity and purpose.

“The heart is a spiritual organ,” philosopher Rudolf Steiner observed. It is the center of compassion. By shifting attention from the thinking mind to the heart, we invite gentleness and understanding toward ourselves.

“Just being aware of our emotional states helps to soothe them,” says Leven. As we listen more closely to the body, we become more guided by the soul. As psychologist Marion Woodman wrote, “Body work is soul work.” Every cell carries wisdom—we simply have to slow down enough to hear it.

Robin Fasano is a frequent contributor to Natural Awakenings magazine.

The Heart’s Second Workout

How Calm, Breath and Recovery Can Build Cardiac Resilience

by Dr. Jessica Scofield-Chichester, Ph.D., Rev

By

When most people think about heart health, they think about movement— steps taken, miles logged, time spent strengthening the body. Physical activity remains essential, but a growing body of research suggests that another, often overlooked factor plays an equally important role in cardiovascular wellness: recovery.

This “second workout” of the heart doesn’t occur during exertion, but in moments of calm—when the nervous system shifts out of stress mode and into restoration. Increasingly, scientists are finding that how effectively the heart adapts, regulates and rebounds from daily demands may matter just as much as how hard it works.

The Subtle Rhythm of a Healthy Heart

A healthy heart doesn’t beat with metronomic precision. Instead, it shows small, natural variations in the time between beats. This fluctuation, known as heart rate variability

(HRV), is widely recognized as a marker of resilience and overall health.

Higher HRV reflects a heart that responds flexibly to life’s challenges—speeding up during activity or stress and slowing efficiently during rest. Lower HRV has been associated with chronic stress, inflammation, cardiovascular disease, anxiety and metabolic imbalance.

At the center of this process is the autonomic nervous system, which governs the balance between the body’s stress response and its capacity for rest, repair and recovery.

Calm as a Physiological Skill

Modern life often keeps the body in a near-constant state of low-level activation. Mental overload, disrupted sleep, emotional stress and digital stimulation can quietly erode the nervous system’s ability to downshift—even in people that exercise regularly.

This has prompted researchers to rethink traditional models of fitness. Studies published in journals such as Circulation and Frontiers in Physiology suggest that strengthening parasympathetic nervous system activity—the branch responsible for relaxation and restoration—supports cardiovascular health, emotional regulation and long-term resilience.

From this perspective, calm is not passive. It is a trainable physiological state.

Breath: A Direct Line to the Heart

Breathing is one of the most accessible tools for influencing heart rhythm. Slow, steady breathing—particularly at a pace of about five to six breaths per minute—has been shown to increase HRV by stimulating the vagus nerve, a key component of the parasympathetic nervous system.

Research indicates that intentional breathing practices may lower resting heart rate and blood pressure, reduce stress hormone levels, improve oxygen efficiency and support emotional balance and focus.

Because breath bridges the voluntary and involuntary nervous systems, it offers a unique opportunity to influence heart health in real time—without equipment, medication or extensive training.

Why Recovery Matters More Than Ever

True cardiovascular resilience is built not only through challenge, but through contrast—the natural alternation between effort and restoration.

A growing body of research is exploring how restorative practices that support circulation, oxygen delivery and nervous system regulation can complement traditional approaches to heart health. These kinds of modalities are not about pushing the body harder, but about creating conditions that allow it to return to balance more efficiently.

When the body regularly enters restorative states, inflammation decreases, sleep quality improves and the heart becomes better equipped to adapt to both physical and emotional stressors.

A More Complete Vision of Heart Health

The heart is more than a pump. It’s deeply connected to the brain, the nervous system and emotional well-being. Research in neurocardiology shows that the heart continuously communicates with the brain, influencing mood, cognition and stress responses.

As understanding of this connection expands, so does a more holistic view of cardiovascular care—one that values movement and stillness, strength and softness, effort and ease.

In this evolving model, heart health is defined not only by endurance or output, but by responsiveness, regulation and recovery. By supporting the body’s natural rhythms, individuals can cultivate a heart that is not just strong, but also resilient—capable of meeting life with steadiness, flexibility and grace.

Dr. Jessica Scofield-Chichester, Ph.D., Rev, is the co-founder and CEO of Haute Healing Oasis, located at 792 Pacific St., Stamford, CT. For more information or to make an appointment, call 203595-5304 or visit HauteSauna.com.

Spring Information Session and Campus Tour Saturday, April 18th at 10am

BLUE ROCK SCHOOL

and Forest Play Summer Program

Independent K-8 serving the Lower Hudson Valley

Nature’s Cardiologist

Herbs and Nutrients That Heal the Heart

by Hannah Tytus

Because heart disease is the leading cause of death in the United States, management of its risk factors, including high blood pressure and high cholesterol, is paramount. "It is easier and more meaningful to prevent disease than to try to reverse the damages," says holistic cardiologist Joel Kahn, M.D., founder of the Kahn Center for Cardiac Longevity, in Michigan and Florida, as well as a clinical professor of medicine at the Wayne State University School of Medicine, in Detroit, and author of several books, including The Whole Heart Solution and The Plant-Based Solution.

An integrative approach that combines nutrition, exercise, stress reduction and proper sleep is advised. Additionally, certain herbs and nutritional supplements may serve to prevent disease, as well as enhance medical care. From ancient botanicals to targeted nutrients, these natural allies offer powerful benefits by lowering blood pressure and cholesterol, improving circulation and reducing inflammation.

Plant-Centric Nourishment

The Mediterranean Diet and Dietary Approaches to Stop Hypertension (DASH) Diet are the most researched for cardiovascular health. The Mediterranean Diet emphasizes locally sourced vegetables,

fruits, whole grains, legumes, olive oil, nuts and seafood, with moderate consumption of meat and dairy. The DASH Diet, designed by researchers at the National Institutes of Health, prioritizes fruits, vegetables, whole grains, lean proteins and low-fat dairy, while limiting sodium, sugar and saturated fat intake. Both diets are well-supported by scientific evidence to improve heart health and reduce cardiovascular disease risk.

Key Supplements

When supplements are warranted, Kahn starts with the basics. “CoQ10 and omega-3s are two very important supplements that work well together,” he asserts. “Most patients on statins [to lower cholesterol] become severely CoQ10 deficient.” CoQ10, a naturally occurring coenzyme, aids in cellular energy production. A 2017 study showed that combining CoQ10 and omega-3s with statins reduced the drug’s negative effects while still lowering blood pressure and cholesterol.

Claudia Joy Wingo, a registered nurse, clinical herbalist and public health educator with more than 45 years of experience, stresses the importance of a nutrient-rich diet over supplements. She prefers whole foods to fish oil supplements. While supplementation can be beneficial, it should ideally accompany whole foods. CoQ10 and omega-3 fatty acids can be found in fatty fish, olive oil and a variety of nuts and seeds.

Herbs for Cardiovascular Health

Emphasizing the importance of addressing underlying vascular issues, Wingo explains, “High blood pressure damages epithelial tissue in your arteries, and your body patches things up by laying down cholesterol and plaques.” Ruptured plaques can block blood flow, causing heart attacks. According to Wingo, the best strategies integrate biomedicine with nutritional and herbal support. Medications control blood pressure, while herbs nourish the surrounding tissue. Many herbs contain antioxidants that fight oxidative stress and anti-inflammatory compounds that may prevent artery damage and atherosclerosis.

Aged Garlic: Although garlic has been used for centuries, modern research has focused on aged extracts specifically for cardiovascular support, which “lower cholesterol, blood pressure,

homocysteine and plaque in heart arteries,” according to Kahn.

Pycnogenol (French maritime pine bark extract) and Gotu Kola (Centella asiatica): Kahn recommends combining these two botanical supplements, noting that clinical studies show this pairing can reduce vascular calcifications by approximately 10 percent. Wingo uses gotu kola daily as a tonic herb, adding it to teas for its nervous system-supportive properties that promote mental calmness, improve blood circulation and strengthen blood vessel walls.

Hawthorn: A member of the rose family, hawthorn is Wingo’s most trusted plant for cardiovascular health. Historically used as a heart tonic, it benefits the heart and blood vessels by reducing inflammation and oxidative stress, supporting healthy cholesterol levels and protecting the lining of blood vessels. A 2023 review published in Food & Function suggests it may improve circulation, relax blood vessels and prevent the clumping of blood platelets that can lead to clots. Consult with a healthcare provider before starting hawthorn supplements, as it

can interact with certain heart medications.

L-Carnitine: To treat people recovering from a cardiac event or those with an arrhythmia or irregular heartbeat, Wingo often turns to L-carnitine, which, she asserts, supports the heart’s mitochondria, thus improving their ability to produce energy.

Ginkgo Biloba: To promote circulation and reduce the risk of plaque-related complications, Wingo occasionally turns to ginkgo biloba to enhance blood flow and help stabilize arterial plaque, lowering the likelihood of rupture.

Polyphenol-Rich Plants: Wingo recommends plants rich in polyphenols for their ability to reduce oxidative stress, including blueberries, cranberries and green tea. For “nervous heart” symptoms, she suggests linden tea, which is used in Europe as a calming agent.

Personalized Treatment and Safety

Both experts stress the importance of personalized, guided care. Instead of following

Yoga, Pilates & Fitness Network

online supplement trends, work with a trained professional to create a targeted plan. Kahn points out that many popular supplements lack significant research and advises choosing reputable, third-party-tested brands. Wingo shares similar concerns about self-medicating with multiple herbs that do not suit the patient’s condition. She emphasizes that herbs should complement, not replace, conventional medicine, and they are most effective when used with prescribed treatments.

Their advice is clear: Research thoroughly and seek the advice of an experienced clinician, such as a naturopath or an herbalist registered with the American Herbalists Guild. It is also important to consult the patient’s treating cardiologist when considering an herb or supplement, as they may interfere with heart medications or cause unintended side effects that are counterproductive.

Hannah Tytus is an integrative health coach, researcher and content creator at KnoWEwell, P.B.C., and former writer at the National Institutes of Health.

Fitness Studios

MAHOPAC

HEALTH-BALANCED FITNESS

Fitness for Active Aging

900 South Lake Blvd., Ste. 6 845-216-6810

HealthBalanced.com

Pilates

HOPEWELL JUNCTION

ALIGN PILATES

Reformer. Springboard, Mat combo. 796 Rt. 82 914-204-9061

TheAlignPilates.com

Yoga Retreats

YOGA IN THE ADIRONDACKS, LLC

2 Coulter Rd., Bakers Mills 518-251-3015 • 914-494-2266

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Yoga Studios

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QUANTUM HEALING & WELLNESS

7 Norm Ave. 914-218-3428 QuantumHealingAnd WellnessPMA.com

BREWSTER

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Move, Sweat & Breathe 175 East Main St. 845-276-4619 LunaPowerYoga.com

DOBBS FERRY

SACRED SPIRIT YOGA & HEALING ARTS CENTER 343 Broadway (on campus of South Presbyterian Church) SacredSpiritYogaCenter.org

MAHOPAC

PUTNAM YOGA

30 Tomahawk St., Baldwin Pl. 845-494-8118 • PutnamYoga.com

NORTH SALEM

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Kathy Daigneault 914-806-3286 TulaYogaForWellness.com

SOMERS

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Edit Babboni; CHC, RYT-200 61 Lakeview Dr., Yorktown Heights 917-721-2529 • ZenGardenYoga.net

WAPPINGERS FALLS

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Iyengar Yoga 6 Broadway Ave. 845-202-2228 • Back2HealthYoga.com

YORKTOWN HEIGHTS

PURE PRESENCE YOGA JV Mall, 650 Lee Blvd. 914-214-8111 • PurePresenceYogaNY.com

Comfort in Motion

Holistic Joint Support for Dogs and Cats

by Ruth Roberts, DVM, CVA, CVH, CVFT, NAN

As dogs and cats age, their joints can gradually degenerate, causing stiffness and pain. Instead of vocalizing their discomfort, animals tend to alter their movement patterns and behaviors. Signs may include hesitation on stairs, stiffness after rest, or reluctance to jump or remain active. While conventional medications such as non-steroidal anti-inflammatory drugs are commonly prescribed, they are not the sole best, long-term solution. Natural and integrative therapies can complement standard veterinary care, assisting pets in maintaining comfort and mobility in everyday life.

Effects of Osteoarthritis

The most common cause of joint stiffness in older pets is osteoarthritis, a form of cartilage degeneration that can arise from aging, past injuries, excessive body weight, prolonged overuse or poor joint structure, such as hip or elbow dysplasia, where the joint surfaces do not fit properly. As the cartilage thins, the joint becomes inflamed and painful, leading to decreased movement, muscle loss and further stiffness.

In the 2017 review article “Physical Rehabilitation for the Management of Canine Hip Dysplasia” published in Veterinary Clinics: Small Animal Practice, orthopedic surgeon David Dycus and colleagues highlight the significant impact of osteoarthritis on mobility, particularly in large-breed dogs. They stress the importance of using appropriate support strategies to preserve comfort and mobility. A comprehensive treatment plan may combine medication, weight management, supervised exercise, rehabilitation and complementary therapies such as ice

and heat application, massage, acupuncture and other physical modalities.

Integrative Therapies

These restorative therapies work best when veterinarians coordinate their administration within a comprehensive and individualized treatment plan.

Acupuncture has been shown to help alleviate pain and inflammation in pets affected by chronic or mobility-related conditions. This traditional Eastern medicine practice involves inserting needles into specific acupoints to influence nerve pathways, circulation and pain processing. A 2017 prospective study published in The Canadian Veterinary Journal examined 181

dogs with neurological or musculoskeletal disease. Dogs receiving acupuncture exhibited a reduction in chronic pain. A 2023 meta-analysis of 21 animal studies in Frontiers revealed that acupuncture treatment for arthritis increased tolerance to pain and reduced joint swelling.

Underwater treadmill therapy is especially useful for dogs with hip dysplasia. The buoyancy provided by the water supports much of the dog’s weight, resulting in less painful movement, while simultaneously strengthening muscles. Dycus notes that when the water is elevated to hip level, dogs can bear approximately 38 percent of their body weight on their limbs, enabling them to engage in range of motion and

endurance exercises without straining their affected joints.

Massage therapy was found to be effective in lowering pain scores and boosting the frequency of positive quality-of-life ratings in 527 dogs with chronic pain, according to a 2021 crosssectional study published in Veterinary Record.

Therapeutic, or cold, laser therapy uses specific light wavelengths to reduce pain, support tissue repair and minimize inflammation. Clinicians apply the laser to designated regions during brief, generally well-tolerated sessions. Over a series of treatments, some pets exhibit a smoother gait and greater willingness to move. Owners see these effects most frequently when they simultaneously optimize weight management, environmental conditions and daily activity levels.

Nutrition and Supplementation

“Keeping joints healthy involves making sure we are providing the causes of health in the foods and treats we feed each patient,” says Dr. Barbara Royal, founder of The Royal Treatment Veterinary Center, in Chicago. She advocates for species-appropriate, nutrient-dense diets made from wellsourced ingredients, while limiting excessive carbohydrate consumption, highly processed additives and environmental exposures that can promote inflammation and compromise joint function. She also emphasizes an individualized approach to

joint supplementation, recognizing that no single product meets the needs of every pet.

Royal supports targeted combinations of nutrients that include omega-3 fatty acids from small fish sources like sardines or anchovies to help modulate inflammation, along with turmeric for its antioxidant and anti-inflammatory effects. A 2025 review article, “Nutritional Strategies for Managing Joint Health in Companion Animals”, published in Animal Advances, supports this strategy, highlighting omega-3 fatty acids and antioxidant-rich compounds like curcumin in modulating inflammation and slowing joint disease progression.

Additionally, Royal incorporates cartilagesupporting nutrients such as glucosamine and botanicals like boswellia to promote joint comfort and alleviate the effects of osteoarthritis. Given the influence of gut health on systemic inflammation, Royal frequently recommends probiotics and, in select cases, periodic vitamin B12 supplementation to maintain nerve, gut and joint function as part of a comprehensive care plan.

Ruth Roberts, an integrative veterinarian and holistic health coach for pets, is the creator of The Original CrockPet Diet. Learn more at DrRuthRoberts.com.

Garlic Therapy

Eating Our Way to a Healthier Heart

by Marlaina Donato

Fresh garlic is a pungent delight that can jazz up any meal, from hearty winter stews to sautéed vegetables on a bed of healthy grains. Allicin, the compound that gives crushed garlic its distinctive smell, protects the plant from pests and offers humans many health benefits, acting as an antioxidant, antimicrobial and anti-inflammatory agent; improving gut balance; and supporting cardiovascular and immune health.

Research published last year in Nutrition Reviews indicates that consumption of garlic significantly improves key cardiovascular risk markers, including cholesterol and blood sugar levels, blood pressure, oxidative stress and inflammatory biomarkers. In a 2022 article, the Cleveland Clinic suggests that red blood cells respond to the sulfur in garlic by creating nitric oxide and hydrogen sulfide gases, which relax and

expand blood vessels. A 2019 meta-analysis of clinical trials published in Experimental and Therapeutic Medicine concludes that supplementation with an aged garlic extract offers similar results to blood pressure-lowering medications. While more research is needed to understand the full-spectrum potential of this kitchen staple, regularly spicing up meals with a clove or two can foster better health.

Maximizing Benefits and Flavor

Mincing, grating or pressing garlic intensifies its pungency, waking up ordinary steamed vegetables when tossed with olive oil or spicing up homemade hummus. Whether regular grocery store-bought, traditional heirloom or locally grown, garlic offers benefits, but following a few easy tips ensures that its nutritious perks remain intact.

According to Natalie Ledesma, a boardcertified oncology dietitian and the founder of Natalie Ledesma Integrative & Functional Nutrition Consulting, in San Francisco, it is best to allow chopped or crushed garlic to sit for about 10 minutes before consuming it, cooking with it or adding it to vinaigrettes or other salad dressings. This waiting period maximizes the formation of allicin. Notably, the acidic nature of vinegar or lemon juice compromises allicin’s stability.

“If you compare raw garlic to garlic that has been cooked by various methods, you can see dramatic drops in allicin, one of the purported active ingredients,” advises Dr. Michael Greger, founding member of the American College of Lifestyle Medicine and author of several national bestsellers, including How Not to Die, The How Not to Die Cookbook and How Not to Age.

If garlic must be cooked, he suggests roasting to retain vital qualities that are quickly lost

through simmering, high-heat stir-frying and boiling. “It is simple to prepare and can be used to add flavor to almost any dish,” he explains. “After roasting the garlic, you can also puree it in a blender or food processor until smooth, then portion and freeze it for future use.” A head of roasted garlic yields about one-and-a-half to two tablespoons of a delicious paste, which can be slathered on warm bread or sandwiches, whipped into zesty dips, and stirred into creamy mashed potatoes or a bowl of pasta.

“There are other beneficial compounds in garlic that are not deactivated by heat. They include ajoene, diallyl disulfide, diallyl trisulfide and S-allyl cysteine, which have anti-inflammatory and anti-clotting benefits,” advises Dr. Joel Fuhrman, a board-certified family physician, president of the Nutritional Research Foundation and author of several bestsellers, including his Eat to Live Cookbook.

Hacks for Sensitive Bellies and General Tips

Garlic should be avoided by anyone on pharmaceutical or herbal blood thinners. For those that experience stomach or intestinal upset, Ledesma suggests removing the green sprout inside the garlic clove, a prime culprit for indigestion, or eating only the garlic scapes (the curly green flower stalks that grow on the garlic plant), which are generally well-tolerated.

For less discomfort and added convenience, Fuhrman endorses dehydrated raw garlic granules, noting that they will soften, expand and partially cook when sprinkled over veggies as they are steamed in a pot, enhancing its digestibility.

When purchasing garlic, choose intact heads that are firm to the touch, have plump cloves and do not have a strong odor of garlic—an indication of damage and loss of vital benefits. After chopping or peeling, rubbing cutting boards and hands with fresh lemon juice will remove the pungent garlic aroma.

Marlaina Donato is an author, painter and composer. Connect at WildflowersAndWoodSmoke.com.

ROASTED GARLIC

YIELD: 1½ TO 2 TBSP OF GARLIC PASTE

1 whole head of garlic or more

Preheat the oven to 400° F.

Use a sharp knife to cut about ⅓ inch off the top of the whole head of garlic to expose the tops of the garlic cloves. Place the bulb inside a terracotta garlic baker or wrap it securely in parchment paper.

Bake in the oven, cut side up, for 30 to 40 minutes or until the garlic cloves are soft. Remove from the oven and open the garlic baker or parchment paper to let the garlic cool.

Remove one garlic clove and squeeze it over a small bowl, allowing the soft, roasted garlic to slip out of the papery skin. If it is not soft and golden brown, return the rest of the bulb to the garlic baker or rewrap it in parchment paper and bake for a few more minutes.

When the garlic is soft inside and cool enough to handle, squeeze out each roasted garlic clove into the bowl. It is now ready to enjoy. To give it a uniform texture, mash it with a fork or puree it in a food processor.

Tip: Roasted garlic can be stored in the refrigerator in a jar or other container with a tight-fitting lid for up to 5 days or portioned and frozen for up to a month.

Recipe courtesy of Dr. Michael Greger.

CREAMY TOFU BASIL SAUCE

YIELD: 6 SERVINGS, ½ CUP EACH

1 12.3-oz package of silken tofu

½ cup water

¾ cup fresh basil, chopped

4 Tbsp nutritional yeast

3 Tbsp gluten-free tamari

1 Tbsp lemon juice

2 cloves garlic, minced

¾ tsp black pepper

Blend all ingredients together in a blender or food processor.

Serve over pasta, vegetables or a baked potato.

Recipe courtesy of Natalie Ledesma.

Markets

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97 North State Rd. 914-800-9146

Eastchester

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Mount Kisco

666 Lexington Ave. 914-864-1274

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57 Rte. 6. (in Baldwin Place)

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275 S. Central Park Ave., Hartsdale 914-437-5802

FB: GreenOrganicMarket

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NATURE’S HARVEST MARKET HV

1955 South Rd., Poughkeepsie 845-296-1069

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WHOLE FOODS MARKET

575 Boston Post Rd., Port Chester 914-708-1985

1 Ridge Hill Rd., Yonkers 914-378-8090

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Restaurant

BROOKLYN ORGANIC KITCHEN

Breakfast, Lunch & Dinner 890 South Lake Blvd., Mahopac 845-621-2655

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Please call ahead to confirm times and dates. Pre-register early to insure events will have a minimum number to take place. To place a calendar listing, email us before February 8 (for the March 2026 issue) and please adhere to our guidelines. Email Admin@WakeUpNaturally.com for guidelines on how to submit listings.

Sunday, February 1

NEXT DEADLINE

2/8/26

Friday, February 13

Quit with Quinn, Addiction-Free Naturally – 6:30pm, lasts 30-45min. Quit with Quinn addiction-cessation treatments bring remarkable, fast and sustainable results for overcoming all sorts of addictions. Q & A regarding smoking, alcohol, sugar, overeating, weight loss. Free. Details: 914473-2015; QuitWithQuinn.com.

Four Energy Gates Full Moon Experience – 11am12pm. Qigong instructor, Beth Anesi, teaches self-care system to reawaken your body’s healing wisdom with 4 acupressure points and a powerful standing meditation for your core energy foundation. Adults $30. Balancing 4 Life, 495 Main St., Ste. 205, Armonk. Preregister: 914-588-4079; Balancing4Life.com.

Monday, February 2

– 5:30-6:45pm. A welcoming monthly class designed to make Iyengar yoga accessible to all. Providing clear guidance, supportive instruction and space for everybody to practice with comfort and confidence. Donation-based. Back2Health Yoga, 6 Broadway Ave., Wappingers Falls. Register: 845-202-2228; Back2HealthYoga.com.

Tuesday, February 3

– 5:30-6:45pm. A welcoming monthly class designed to make Iyengar yoga accessible to all. Providing clear guidance, supportive instruction and space for everybody to practice with comfort and confidence. Donation-based. Back2Health Yoga, 6 Broadway Ave., Wappingers Falls. Register: 845-202-2228; Back2HealthYoga.com.

Native American Medicine Wheel Teachings –7-9pm. Scott Nelson (Spirit Keeper Brother) shares sacred Anishinaabe Medicine Wheel and guiding principles for living a balanced life in harmony with nature. Adults $40. Balancing 4 Life, 495 Main St., Ste. 205, Armonk. Preregister: 914-5884079; Balancing4Life.com.

Friday, February 6

Quit with Quinn, Addiction-Free Naturally – 6:30pm, lasts 30-45min. Quit with Quinn addiction-cessation treatments bring remarkable, fast and sustainable results for overcoming all sorts of addictions. Q & A regarding smoking, alcohol, sugar, overeating, weight loss. Free. Details: 914473-2015; QuitWithQuinn.com.

Sound Bath with Reiki Healing – 7-8:30pm. Experience the power of the 12-12 portal as sound healer, Alejandro Fuentes and Jikiden Reiki teacher Anne Bentzen, offer combined healing to release stress, stagnated energy and restore inner harmony with reiki. Refresh body, mind and spirit. $40. Balancing 4 Life, 495 Main St., Ste. 205, Armonk. Preregister: 914-588-4079; Balancing4Life.com.

We accept the love we think we deserve.

—Stephen Chbosky

Saturday, February 7

Women’s Circle-Move, Connect, Heal – 6:308:30pm. With Maria Mehta. This women’s circle will include somatic movement, prayer, meditation, sharing circle and tea time. We will embrace our full potential, embodying the wisdom of all the ancestors that have come before us. $50. Pure Presence Yoga, Jefferson Valley Mall, 650 Lee Blvd., Yorktown Heights. Info/register: PurePresenceYogaNY.com.

All Aboard the Eagle Train – 8:58am & 9:25am. (Snow date: Feb. 8). Ride Metro-North to the 22nd annual Hudson River EagleFest at Croton Point Park with a guest naturalist aboard a dedicated train car. Departure: Grand Central 9:25am, Poughkeepsie 8:58am. Metro-North ticket required; EagleFest admission sold separately. Teatown Lake Reservation, Ossining. Info/tickets: Teatown.org/eaglefest-tickets.

Sunday, February 8

Yoga + Acupuncture – 11:30am-1pm. A 90-minute immersive workshop weaving Chinese medicine, yoga, breathwork and acupuncture to support deep restoration and nervous system regulation. $65. Luna Power Yoga, 175 E. Main St., Brewster. Info: 845-276-4619; LunaPowerYoga.com.

Wednesday, February 11

Qigong for Breast Health Series – 10-11:30am. Feb. 11, 18 & 25. Certified instructor, Beth Anesi, teaches 6 qigong movements to stimulate energy flow in the breast area for women to restore balance, reduce stress and improve digestion. Supportive for women undergoing treatment for breast health issues. Limit 10. $99. Balancing 4 Life, 495 Main St., Ste. 205, Armonk. Preregister: 914-5884079; Balancing4Life.com.

Thursday, February 12

Sound Healing Journey – 6-7pm. With Ananda Priti. Join us, Experience an autumn evening of deep relaxation, where resonant seasonal sounds invite grounding, release and renewal, helping you connect with nature’s rhythm and ease into a new chapter. $45. Ascend Center + Collective, 75 Main St., Cold Spring. Register: 845-264-4444; AscendCenter.com.

An Evening with Spirit – 7-8:30pm. With Jessica Lawrence, top Westchester psychic and clairvoyant, leads group reading. Receive loving messages from your guides and ancestors. Bring clarity to your life issues. Limit 12. $40. Balancing 4 Life, 495 Main St., Ste. 205, Armonk. Preregister: 914588-4079; Balancing4Life.com.

Sacred Connections – 7-8:30pm. Join psychic medium Stacy Schaffer for an evening of inspiration and spirit messages in an intimate setting. Space is limited; advance registration encouraged. $75. Universal Healing Arts, 4 Crestview Ave., Cortlandt Manor. Info/register: 914-737-4325; UniversalHealingArts.com.

Saturday, February 14

Hudson Valley 5 Rhythms – 5-6:30pm. Come sweat your soul! 5Rhythms is a dynamic movement practice—a practice of being in your body—that ignites creativity, connection, and community. Ascend Center + Collective, 75 Main St., Cold Spring. Pricing/register: AscendCenter.com/events-summary.

Mark Your Calendar

Valentine’s Day Psychic Fair

February 14 • 1-5pm

Psychic, tarot and oracle card readings focused on love, life transitions and intuitive insight. Open to individuals and couples. $35/20 min., per reader

Universal Healing Arts, 4 Crestview Ave., Cortlandt Manor 914-737-4325

UniversalHealingArts.com

Sunday, February 15

How to Make a Drum (For Kids!) – 2-4pm. A hands-on, screen-free workshop where children create their own drums while building coordination, creativity and emotional regulation through rhythmic play. All supplies included. $25 for one child; $15 for additional. Universal Healing Arts, Cortlandt Manor. Info/register: 914-737-4325; UniversalHealingArts.com,

Native American-Style Drumming Circle – 2-4pm. Scott Nelson leads to help you raise your vibration and release low residue following Native American traditions. Extra drums and shakers. Families welcome with children 10 and up. Adults. $30. Balancing 4 Life, 495 Main St., Ste. 205, Armonk. Preregister: 914-588-4079; Balancing4Life.com.

See the INTUITIVE & HEALING ARTS on page 10.

Calendar of Events

Mark Your Calendar

Dragon’s Way Qigong Series

6-week series with instructor Beth Anesi

Wednesday, February 18

Overview and learn two movements. Guidebook and video download included. Herbal supplements extra. $360 for the series. No drop-ins.

Balancing 4 Life

495 Main St., Ste. 205, Armonk

Thursday, February 19

Relax + Restore: Restorative Yoga – 5:30-7pm. This class celebrates the art of deep relaxation. We will prepare the body with specific poses to open the body and move into a relaxed state. Basic breathwork will be introduced to deepen the meditative practice. $28. Back2Health Yoga, 6 Broadway Ave., Wappingers Falls. Register: 845-202-2228; Back2HealthYoga.com.

Sacred Circle – 7-8:30pm. Facilitated by Gene Krakehl, this gathering offers reiki and energy healers a supportive space to share their gifts, receive healing and connect with fellow practitioners. $20. Universal Healing Arts, 4 Crestview Ave., Cortlandt Manor. Info/register: 914-737-4325; UniversalHealingArts.com.

Friday, February 20

Quit with Quinn, Addiction-Free Naturally – 6:30pm, lasts 30-45min. Quit with Quinn addiction-cessation treatments bring remarkable, fast and sustainable results for overcoming all sorts of addictions. Q & A regarding smoking, alcohol, sugar, overeating, weight loss. Free. Details: 914473-2015; QuitWithQuinn.com.

Candlelit Yoga Nidra – 7-8:30pm. With wellness coach Lisa Cito, sink into deep stillness through candlelit Yoga Nidra meditation. This new moon gathering supports intention setting, restoration and heartfelt renewal. $25. Universal Healing Arts, 4 Crestview Ave., Cortlandt Manor. Info/register: 914-737-4325; UniversalHealingArts.com.

Candlelight Yoga Nidra & Sound Healing –7-8:30pm. Beginner-friendly class with Elise in our candlelit studio for gentle restorative postures, a guided yoga nidra practice and the tones of the crystal sound bowls. $40. Yoga Haven, 125 Marbledale Rd., Tuckahoe. Info/register: 914-263-5427; YogaHaven.com/events-series.

Saturday, February 21

Registration/details: 914-588-4079 • Balancing4Life.com See the

Ongoing Events

Ongoing Calendar listings must be resent quarterly for our April and October editions. Email listings to AdminWakeUpNaturally.com.

Sunday

Yoga Flow – 9:30-10:30am. A 60-min. breathbased flow of yoga postures designed to reduce stress and improve strength and flexibility. All levels are welcome, but participants must be able to get down and up from the floor. $23 preregistration, $25 drop-in. Health-Balanced Fitness Studio, 900 South Lake Blvd, Ste. 6, Mahopac. Register call/ text: 845-216-6810 or HealthBalanced.com.

Let’s Talk Astrology – 1-3pm. Astrologer Nancy Volante hosts a gathering to explore updates and insights on current astrological transits, themes, and what the stars are highlighting right now personally and collectively. All levels welcome. Limit 15. $40. Balancing 4 Life, 495 Main St., Ste. 205, Armonk. Preregister: 914-588-4079; Balancing4Life.com.

Sunday, February 22

The Spinning Wheels: Chakra Workshop with Julia – 11:30am-1:30pm. Explore the chakra system through guided discussion, light physical movement and meditative practices that build awareness of the body’s energetic centers. $55. Luna Power Yoga, 175 E. Main St., Brewster. Info/ register: 845-276-4619; LunaPowerYoga.com,. Art Escapes: Drawing & Painting Crystals – 2-4pm. With artist and art teacher Anne Zimmerman. Learn how to draw and paint sparkling gemstones and crystals while relaxing and creating exquisite art. No experience needed. $35. All supplies included. Universal Healing Arts, 4 Crestview Ave., Cortlandt Manor. Info/register: 914-737-4325; UniversalHealingArts.com.

Friday, February 27

Magic of the Circle – 7-9pm. Participate in monthly spiritual circle here with like-minded souls for conscious living and personal growth. Sharing, tarot card pulls, meditation. Limit 12. $30. Balancing 4 Life, 495 Main St., Ste. 205, Armonk. Preregister: 914-588-4079; Balancing4Life.com.

Saturday, February 28

Save Energy, Save Dollars – 12-2pm. Sean Seary of the Mid-Hudson Clean Energy Hub will share practical ways to make your home more energyefficient, lower utility bills and take advantage of local energy-saving programs. Free. Patterson Library, 1167 Rte. 311, Patterson. Info/RSVP: 845-878-6121.

Journey Into Power Yoga Class – 9:30-11am. This 90-min. signature class is a journey to vitality, power and freedom. All levels. $25 drop-in; class cards and memberships available. RedTail Power Yoga, 810 Rte. 82, Hopewell Junction. Info: RedTailPowerYoga.com; 845-605-2257.

Hudson Valley Regional Farmers Market – 10am2pm. Year-round, weather-permitting. Buy local produce, baked goods, organic products, eggs, pickles, cheese and much more 15 Mt. Ebo Rd. South, Brewster. Info: HudsonValleyFarmersMarket.org.

Beginner Yoga – 11am. Classes consist of standing poses to build strength, balance and improved flexibility. Detailed instruction with focus on proper form and function will help you build a safe, fun and nurturing practice. $22. Back2Health Yoga, 6 Broadway Ave., Wappingers Falls. Register: 845202-2228 Back2HealthYoga.com.

Monday

TLC Online Holistic Networking Morning – 8:3010am. 2nd Mon. Holistic practitioner or wellness entrepreneur? Join our vibrant conscious-living community for breakfast! Connect, grow and share your passion. First visit is free as Beth’s guest—then consider becoming a TLC member. RSVP to Beth at 203-856-9566 (call/text).

Barre Sculpt – 9am. A challenging, total-body workout utilizing low-impact and high-intensity movements to improve strength and flexibility. BYO mat. Grip socks recommended. $35 per class or monthly packages available. Barrebelle by Joelle, 83 N. Greeley Ave., Chappaqua. Info/ register: 646-734-6964; BarreBelleByJoelle.com.

Level 1 Yoga – 9:30am. Discover the foundations of yoga in our Level 1 class, suitable for beginners and those seeking a moderate practice. Explore seated and standing poses, along with Sun A Salutations, to build strength and flexibility. Tula Yoga for Wellness, Hammond Museum, 28 Deveau Rd., North Salem. Info: 914-806-3286; TulaYogaForWellness.com.

Putnam Yoga Level 1 to Level 2 – 9:30am. This yoga class offers a flow with modifications shown designed for yogis just starting out. All classes are an hour long. $20 drop-in, class cards and memberships available. Putnam Yoga, 30 Tomahawk St., Baldwin Place. Info/register: Christine Dodge, 845-494-8118; PutnamYoga.com.

Back Care Essentials – 9:30-10:45am. A foundational yoga class that strengthens the spine, improves alignment, and eases tension. Ideal for all levels, including those with back pain, injuries, or specific needs. $22. Back2Health Yoga, 6 Broadway Ave., Wappingers Falls. Register: 845202-2228 Back2HealthYoga.com.

Vinyasa Express with Betsy – 4:30-5:30pm. A practice that harmonizes breath and movement through fluid transitions. This all-level class invites you to explore pranayama, flowing sequences and practices that nurture balance, flexibility and strength, while encouraging serenity in the mind. $17. PranaMoon Yoga, 1000 N. Division St., Ste. 2H, Peekskill. Info/ register: 845-528-0318; PranaMoonYoga.com.

Level 2 Yoga – 5:30pm. Immerse yourself in a combination of seated and standing poses along with the invigorating sequences. Deepen your practice, challenging you with more advanced postures while maintaining a mindful and balanced approach. Tula Yoga for Wellness, Hammond Museum, 28 Deveau Rd., North Salem. Info: 914806-3286; TulaYogaForWellness.com.

All Levels Iyengar Yoga – 5:30-6:45pm. Yoga that emphasizes safety, optimal body alignment and attention to detail. Modifications will be given as necessary for those new to yoga, injuries or certain medical conditions. $22. Back2Health Yoga, 6 Broadway Ave., Wappingers Falls. Register: 845202-2228; Back2HealthYoga.com.

Tuesday

Putnam Yoga Level 1 to Level 2 Class with Meditation – 9:30am. The yoga flow will have modifications shown. This class starts and ends with special meditation segments; designed for people new to meditation. All classes are an hour long. $20 Drop-in. Class cards and memberships available. Putnam Yoga, 30 Tomahawk St., Baldwin Place. Info/register: Christine Dodge, 845-494-8118; PutnamYoga.com.

Strength in Motion – 9:30am. All levels class. Warm up the body with an add-on of light weights to tone and strengthen. Tula Yoga for Wellness, Hammond Museum, 28 Deveau Rd., North Salem. Info: 914-806-3286; TulaYogaForWellness.com.

Candlelight Yin-Soothe & Stretch – 5:30-6:30pm. You will be guided through a series of seated or supine postures in a calming candle lit background. Each pose is held for about 3-6 minutes while Allie uses the healing energies of various soothing instruments to enhance your experience. $22. Pure Presence Yoga, Jefferson Valley Mall, 650 Lee Blvd., Yorktown Heights. Info/register: PurePresenceYogaNY.com.

Yoga and Meditation – 6:30-7:30pm. This Level I-II class is a combination of gentle movements, Vinyasa flow and meditation. Focusing on breathwork, building strength and flexibility. No experience needed. $23 preregistration, $25 drop-in. Health-Balanced Fitness Studio, 900 South Lake Blvd, Ste. 6, Mahopac. Register call/text: 845-216-6810 or HealthBalanced.com.

Wednesday

TLC Networking Breakfast in Mount Kisco –8:30-10am. 3rd Wednesday. We are a vibrant and growing community committed to living consciously and offering healthy lifestyle opportunities through our businesses and passions. Come the first time as Beth’s guest, and later become a TLC member. RSVP to Beth at 203-856-9566 (call/text).

Mark Your Calendar

Qigong for Breast Health

February 11, 18 & 25

Certified instructor, Beth Anesi, teaches 6 qigong movements to stimulate energy flow in the breast area for women to restore balance, reduce stress and improve digestion. Supportive for women undergoing treatment for breast health issues. Limit: 10.

$99

Balancing 4 Life

495 Main St., Ste. 205, Armonk Preregistration required: Balancing4Life.com • 914-588-4079

Vinyasa Yoga Flow: Open Level – 9-10am. Flow through mindful stretches, gentle breathwork and accessible poses, with your knowledgeable teacher’s hands-on adjustments—designed for beginners and seasoned practitioners alike—to cultivate balance, flexibility strength and a centered, peaceful state of mind. $20. Zen Garden Health Coaching & Yoga, 25 Carpenter Pl., Yorktown Heights. Info/register: 917-721-2529; ZenGardenYoga.net.

Putnam Yoga Level 1 to Level 2 Class (With Modifications) – 9:30am. For those who are more familiar with yoga, we incorporate power yoga poses and techniques that are designed for in-depth strength training, as well as improvements in breathing, posture and mobility. All classes are an hour long. $20 drop-in. Class cards and memberships available. Putnam Yoga, 30 Tomahawk St., Baldwin Place. Info/register: Christine Dodge, 845-494-8118; PutnamYoga.com.

Gentle Yoga – 10am. Gentle Yoga Flow combines a relaxing stretch and restorative poses with mindfulness for a calm body and mind. $20 or discounted class card options. Expression Dance & Wellness Center, 2141 Crompond Rd., Cortlandt Manor. Register: 914-293-7021; ExpressionDanceWellness.com.

Chair Yoga for Healthy Aging – 11am. Participants practice poses seated in a chair or standing with assistance of a chair. Great for active older adults who want to build strength and improve balance, coordination and posture. $20. Back2Health Yoga, 6 Broadway Ave., Wappingers Falls. Register: 845202-2228; Back2HealthYoga.com.

Qigong – 11:30am-12:30pm. Qigong (chi kung) is a gentle yet powerful Chinese medicine practice combining breath and movement to restore balance, enhance vitality, and unite mind, body and soul—suitable for all ages.$20. Lifestyle Fitness & Yoga, 35 Violet Ave., Poughkeepsie. Info/register: Lorraine Hughes, 845-416-4598.

Flow – 6-7pm. A Vinyasa-based class focused on aligning movement with breath. Flow through a series of movements designed to center and ground, with an emphasis on flexibility, mobility, and strength. $25 drop-in. Luna Power Yoga, 175 Main St., Brewster. Info: 845-276-4619; LunaPowerYoga.com.

TLC Online Holistic Networking Evening –6-7:30pm. Last Wednesday monthly. We are a vibrant and growing community committed to living consciously and offering healthy lifestyle opportunities through our businesses and passions. Come the first time as Beth’s guest, and later become a TLC member. RSVP to Beth at 203-856-9566 (call/text).

Thursday

Rise – 7-8am. Awaken your body and set a positive tone for your day with this gentler Vinyasa-based class with a focus on grounding, flexibility, and creating space. $25 drop-in. Luna Power Yoga, 175 Main St., Brewster. Info: 845-276-4619; LunaPowerYoga.com.

TLC Networking Breakfast in Rye – 8:30-10am. Last Thursday monthly. Join us for breakfast! We are a vibrant and growing community committed to living consciously and offering healthy lifestyle opportunities through our businesses and passions. Come the first time as Beth’s guest, and later become a TLC member. RSVP to Beth at 203-856-9566 (call/text).

Putnam Yoga Level 1 to Level 2 Class (With Modifications) – 9:30am. For those who are more familiar with yoga, we incorporate power yoga poses and techniques that are designed for in-depth strength training, as well as improvements in breathing, posture, and mobility. All classes are an hour long. $20 dropin. Class cards and memberships available. Putnam Yoga, 30 Tomahawk St., Baldwin Place. Info/register: Christine Dodge, 845-494-8118; PutnamYoga.com.

Slow Flow Yoga with Lucia Rich – 9:45-11am. This class blends meditation and mindful movement to reflect seasonal shifts, reducing stress and anxiety while enhancing energy, organ balance, and joint mobility through Yin and Yang-inspired yoga. $25 drop-in. Class cards available. All Saints’ Artist Collective, 201 Scarborough Rd., Briarcliff Manor. Info/ register: EmbodiedArtsAndWellness.com.

Adult Intermediate Ballet – 10:30am-12pm. Mimi Wallace teaches this invigorating and fun class. Wear comfortable clothing and canvas slippers (leather slippers, jazz shoes and thick socks work too). $25. Union Hall, 2 Keeler Ln., 2nd Fl. studio, North Salem. Info: UnionHallOnline.com.

Chair Yoga/Balance – 12:30-1:30pm. A gentle, breath-based flow designed to increase flexibility and joint mobility, reduces stress and improves balance. Includes standing and seated exercises. Inperson/via Zoom. $23 preregistration; $25 drop-in. Health-Balanced Fitness Studio, 900 South Lake Blvd, Ste. 6, Mahopac. Register call/text: 845-2166810 or HealthBalanced.com.

Weekly Meditation Practice – 4:30-5:30pm. With Fernando Camacho, MD, and Maeve Eng-Wong, LCSW, RYT. Explore various meditative practices to enhance your spiritual path. A short discussion follows the meditation. Free will offering. The Center at Mariandale, 299 North Highland Ave., Ossining. Preregistration requested: 914-941-4455; Mariandale.org.

Power – 5-6pm. A dynamic, Vinyasa-based class focused on aligning movement with breath. This class allows participants to challenge themselves through movement geared towards enhancing strength and endurance via vigorous flows. $25 drop-in. Luna Power Yoga, 175 Main St., Brewster. Info: 845-276-4619; LunaPowerYoga.com.

Level 1 Yoga – 5:30pm. Discover the foundations of yoga through seated and standing poses along with Sun A Salutations. Suitable for beginners, this class helps build strength, flexibility and confidence on the mat. Tula Yoga for Wellness, Hammond Museum, 28 Deveau Rd., North Salem. Info: 914806-3286; TulaYogaForWellness.com.

Barre Pilates Blend Class – 6-7pm. Combining ballet-inspired movements with Pilates alignment principles, this class incorporates light resistance with high repetition moves that challenge strength, coordination and balance. $23 preregistration, $25 drop-in. Health-Balanced Fitness Studio, 900 South Lake Blvd, Ste. 6, Mahopac. Register call/ text: 845-216-6810 or HealthBalanced.com.

Balanced Rock Zen – 6:30-8:30pm. MeditationMindfulness-Zen in the Korean Seon tradition. Beginning and experienced practitioners are welcome. $15 suggested donation. Union Hall, 2 Keeler Ln., 2nd Fl. studio, North Salem. Info: 845-6669-6551.

Radiant Flow with Rajni – 7pm. A rhythmic Vinyasa class geared to inspire your most radiant self. This evening practice includes some heat building sequences designed to build inner stability and clarity. All levels are welcome. Some yoga experience is helpful. $17. PranaMoon Yoga, 1000 N. Division St., Ste. 2H, Peekskill. Info/register: 845-528-0318; PranaMoonYoga.com.

Friday

Vinyasa Yoga Flow: Open Level – 9-10am. Flow through mindful stretches, gentle breathwork and accessible poses, with your knowledgeable teacher’s hands-on adjustments—designed for beginners and seasoned practitioners alike—to cultivate balance, flexibility, strength, and a centered, peaceful state of mind. $20. Zen Garden Health Coaching & Yoga, 25 Carpenter Pl., Yorktown Heights. Info/ register: 917-721-2529; ZenGardenYoga.net.

Mom and Baby Bonding Through Yoga –11am-12pm. This yoga class supports postpartum moms and babies (ages 6 weeks to pre-crawling) with gentle movement, infant bonding and community—honoring both your recovery and your baby’s early development. $30. Yoga Haven, 125 Marbledale Rd., Tuckahoe. Info/register: 914-7210546; YogaHaven.com/events-series.

My Friend, PerI: A Free Perimenopause Workshop Series — 2/6, 2/13, 2/27. 11am-12:30pm. Certified herbalist Tara Gregorio leads a free threeweek workshop series exploring the physical and hormonal changes of perimenopause and natural ways to support hormone metabolism. Walk-ins welcome; registration suggested. Free. The Hub, 3590 Route 9, Suite 109, Cold Spring. MyFriendPeri.eventbrite.com.

Overnight Healing Retreat in the Energy Enhancement System – 8:45pm-6:30am. Experience deep healing as scalar energy frequencies rejuvenate your cells and spirit while you sleep. Bring sheets, pillow, blanket, water and any comforts needed for a good night’s sleep. Quantum Healing & Wellness, 7 Norm Ave., Ste. 202, Bedford Hills. Pricing/preregistration (required): 914-218-3428; WellnessLiving.com.

Saturday

Barre Power

high-intensity movement meets deep muscle activation, functional strength, and expert sequenc ing. No ballet needed—just come ready to move with intention, precision, and power. $25 drop-in; class cards and memberships available. RedTail Power Yoga, 810 Rte. 82, Hopewell Junction. Info: RedTailPowerYoga.com; 845-605-2257.

Barre Sculpt

workout utilizing low-impact and high-intensity movements to improve strength and flexibility. BYO mat. Grip socks recommended. $35 per class or monthly packages available. Barrebelle by Joelle, 83 N. Greeley Ave., Chappaqua. Info/ register: 646-734-6964; BarreBelleByJoelle.com.

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Level 1 Yoga – 9am. Discover the foundations of yoga through seated and standing poses along with Sun A Salutations. Suitable for beginners, this class helps build strength, flexibility and confidence on the mat. Tula Yoga for Wellness, Hammond Museum, 28 Deveau Rd., North Salem. Info: 914806-3286; TulaYogaForWellness.com.

• Loyal clients, fully established, strong community presence, zero startup needed.

FOR SALE in prime Fairfield County, CT location. Established wellness & massage studio in prime. Loyal clients, fully established, strong community presence, zero startup needed. Ready for a handson owner/operator to take it to the next level. NO BROKERS. BusinessCTSale@gmail.com.

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Intermediate Kripalu-Based Yoga – 9:15-10:30am. With Kathleen Hinge. For more experienced practitioners who desire more of a challenge. Be guided through more advanced postures, and invited to hold poses longer and explore personal variations. In-person or virtual. Info/register: SacredSpiritYogaCenter.org.

Beginner Kripalu-Based Yoga – 10:45am-12pm. With Kathleen Hinge. A very nurturing practice, promoting mindfulness, flexibility and relaxation. Classes include setting intentions, guided breathing, meditation and gentle pose sequences. Suitable for beginners, and those with physical limitations. In-person or virtual. Info/register: SacredSpiritYogaCenter.org.

Beginner Yoga – 11am. Class consists of standing poses to build strength, balance and improved flexibility. Detailed instruction with focus on proper form and function will help you build a safe, fun and nurturing practice. $22. Back2Health Yoga, 6 Broadway Ave., Wappingers Falls. Register: 845202-2228; Back2HealthYoga.com.

Vinyasa Flow Yoga – 11am. Vinyasa Flow Yoga for a relaxing and somatic stretch to calm the body and mind. $20 or discounted class card options. Expression Dance & Wellness Center, 2141 Crompond Rd., Cortlandt Manor. Register: 914-293-7021; ExpressionDanceWellness.com.

Gentle Hatha Yoga – 12:30pm. A yoga style based in Kripalu tradition, focusing on yoga postures, mindful awareness and self-care. Breathing techniques and meditation will be explored as well! Suitable for all levels! $20 drop-in. Class cards and memberships available. Putnam Yoga, 30 Tomahawk St., Baldwin Place. Info/register: Christine Dodge, 845-494-8118; PutnamYoga.com.

55 + Beginners Yoga – 1:30-2:30pm. Feb. 14, 21 & 28. This beginners yoga series offers a safe, supportive and welcoming space to build strength, improve balance, increase flexibility and relax the mind. No prior yoga experience is needed but must be able to get up and down. BYO yoga mat. $20/class or $48 for series. Luna Power Yoga, 175 Main St., Brewster. Info: 845-276-4619; LunaPowerYoga.com.

Donations

LET IT SHINE AGAIN THRIFT STORE IN VERPLANCK – Donations needed of housewares and home decor in excellent condition. Vases, platters, dishes, pots—beautiful and useful things for the home. Items sold to support Let It Shine Food Pantry. Set up a donation appointment: email Info@LetItShineOnline.com.

Grow Your Business

IF YOU’RE READING THIS, SO ARE THOUSANDS OF OTHERS! Let us connect your business with the right customers. Contact us today to grow your local reach and impact! Call: 914-8308306 or email Erica@WakeUpNaturally.com.

Volunteers

JOIN STRAY HELP’S TEAM of dedicated cat rescuers. Work directly with cats or help “behind the scenes”. Let’s save lives together. Visit StrayHelp.org/volunteer.

Connecting you to the leaders in natural health care and green living in our community. To find out how you can be included in the Community Resource Guide, email Erica@WakeUpNaturally.com to request our media kit.

Acupuncture

SEARCHLIGHT MEDICAL

Laurie R. Mallis, MD, LAC 2424 Rte. 52, Hopewell Junction 845-592-4310 • SearchLightMedical.com

Frustrated with not feeling or looking your best? Let me guide you on your path to better health and well-being. Utilizing: Medical Acupuncture, ONDAMED Biofeedback Therapy, Reiki, Mei Zen Acupuncture for facial rejuvenation, weight loss and fertility. See ad, page 9.

Addiction Cessation

QUIT WITH QUINN

Garrison and Online Steve.HealingNY@gmail.com 914-473-2015 • QuitWithQuinn.com

Quit with Quinn helps people overcome daily addictions and unwanted habits ranging from sugar, smoking, alcohol, weight loss, to overeating and other compulsive habits. All natural, energetic healing programs with 90% success rate. See ad, page 21.

Alternative Healing

QUANTUM HEALING & WELLNESS

Dr. Michelle Adams, Owner & Natural Health Practitioner 7 Norm Ave., Bedford Hills • 914-218-3428 QuantumHealingAndWellnesspma.com

Dr. Adams, Natural Health Practitioner, offers AO Scan, revealing imbalances in 12 body systems, along with EESystem™ and other holistic therapies and technologies. Experience advanced energy healing, detox and cellular regeneration to restore balance and optimize wellness. Empower your body’s natural ability to heal! See ad, page 17.

Behavioral Optometry

MIND-BODY-WORLD OPTOMETRY

Samantha Slotnick, OD, FAAO, FCOVD 495 Central Park Ave., Ste. 301, Scarsdale 914-874-1177 • DrSlotnick.com

A whole-person, holistic approach to vision care, for all ages. Specializing in vision therapy and rehabilitation for vision problems which interfere with reading, learning, attention, performance and efficiency. Please visit website for details.

CBD Wellness Center

HUDSON VALLEY HEMP CO

888 Rte. 6, Mahopac 845-442-3346 • HudsonValleyHemp.com

Hudson Valley Hempx, in Mahopac, offers wellness services like soothing massages and facials, enhanced with cannabis-infused products. Explore our extensive line of premium hemp products designed to promote relaxation, healing and overall wellbeing for a truly revitalizing experience.

Chiropractic

DR. LEIGH DAMKOHLER, CCSP, LMT

8 Bacon Pl., Yonkers 914-523-7947

Chiropractor-WestchesterNY.com

Personalized treatments designed for you by Westchester’s only dually licensed practicing Sports Chiropractor and Massage Therapist. Receive a unique combination of muscle work and adjustments not provided elsewhere. Dr. Leigh can help you move and feel better. Get back to the life you love!

Craniosacral Therapy

JOY MATALON, LMT, CST Locations: Ossining, Garrison 914-519-8138 • JoyMatalon.com

CranioSacral Therapy with Somato Emotional Release allows physical, emotional and spiritual issues to be intimately explored bringing relief from pain and activating a healing process which continues beyond the session. Experience CST alone or integrated with acupressure.

Detoxification

N'LIGHTEN SAUNA STUDIO

157 Southside Ave., Hastings on Hudson By appointment: 914-222-0539

NLightenInfraredSauna.com

Infrared Sauna Therapy heats up the body directly rather than just heating the air. It raises the core body temperature and produces a deep, detoxifying sweat at the cellular level where most toxins are stored. Get Hot! Get Healthy! Get Happy!

Eastern Healing Arts

FIVE LIGHTS CENTER

220 W. 93rd St., NYC

Demo & Classes in Purchase 917-721-0823 • FiveLightsCenter.com

Intuitive Shiatsu facilitates mental wellness; relieves muscular and joint pain; reverses low energy and treats chronic conditions. Here at Five Lights Center—the longest-running accredited Japanese Shiatsu center in America—we invite you to leave the chaos of the world out there. Together, we bring you back to balance.

Energy Healer

Allow me to access your soul’s divine blueprint through your Akashic Record to discover your true gifts and why your current patterns of choice may not be in alignment with your soul’s intentions. Learn actionable steps to create the life your soul intended. Other services: energy healer, psychic readings.

Energy Healing

ANNE H. BENTZEN

495 Main St., Ste. 205, 2nd Fl., Armonk 914-588-4079 • Balancing4Life.com

Inner harmony fosters health and wellness. Discover modalities to relieve stress, support recovery and transformation. Reiki, BEMER therapy, sound healing, Bach Flower essences, intuitive guidance and PastLife Regression. Regular drumming circles and Stargate meditations offer growth within a supportive community.

Hair Salon

FRESH ORGANIC SALON SOLUTIONS

Hair care, Skincare & Make up 190 Rte. 117 Bypass Rd., Bedford 914-242-1928 • FreshOrganicSalon.com

A healthy approach to beauty and wellness led by Maureen Toohey, Regional Educator for Organic Salon Systems. The fresh team is committed to making your experience fully complete and satisfying, organically. Receive a gift valued at $75 with your 1st color appointment, when you mention Natural Awakenings.

Herbalist

TARA GREGORIO LLC

Virtual Sessions & Online Courses Hello@TaraGregorio.com TaraGregorio.com

Certified Herbalist Tara Gregorio helps women—postpartum and beyond—heal naturally with Western and Ayurvedic herbs, functional medicine, and Gerson protocols. Get personalized, breastfeeding-safe support. Book a free consultation today!

Holistic Dentist

DAVID L. LERNER, DDS, CAC, FIND Yorktown Heights 914-214-9678 • HolisticDentist.com

Holistic Wellness

THE DANCING WEB

Nada Khodlova, MA, BC-DMT, LCAT

By Appt in Fishkill & Beacon 646-633-8052 • TheDancingWeb.com

The Dancing Web invites you to explore whole healing through body, mind, spirit and earth practices. Services include individual Dance/Movement Psychotherapy, Herbal remedies, Sacred Circle Dance, Women's and Girls Groups. Discover freedom in your body, joyful connection, embodied community and Earth’s medicine. Be seen, heard and understood.

Integrative Optometry

EYECARE ASSOCIATES, PC

Dr. Randy Schulman, MS, OD, FCOVD

Dr. Krupa Baxi • Dr. Allie Decker

Dr. Jason Grygier • Dr. Ken Landesman

Dr. Diana Ngo • Dr. Maryam Nizami

Dr. Justin Rapp • Dr. Sonia Singh

Dr. Magy Tepliz • Dr. Matthew Weatherbee 6515 Main St., Trumbull, CT • 203-374-2020 444 Westport Ave., Norwalk, CT • 203-840-1991 2600 Post Rd., Southport, CT • 203-255-4005 992 High Ridge Rd., 1M, Stamford, CT • 203-357-0204 572 US-6, Mahopac • 845-628-3750 103 S Bedford Rd., Mount Kisco • 914-241-2020 CTNYEyecare.com

We offer behavioral optometry, comprehensive vision exams, contact lenses and vision therapy. Call to schedule your appointment today.

We offer a unique approach to the health care of the mouth based on a holistic understanding of the whole body. I invite you to explore our website to learn how we can serve your needs. See ad, page 3.

Reiki

REIKI CLASSES

Cynthia M. Chase, LCSW, Reiki Master 860-395-0284 • CynthiaMChase@gmail.com CynthiaMChase.com

Manifest yourself as a healer; fulfill your life’s purpose! Cynthia offers personalized classes leading to Reiki levels I, II and Master level. Go to CynthiaMChase.com for details.

Retreats

YOGA IN THE ADIRONDACKS

(YITA) at The Divine Acres

“Where Yoga Embraces Nature” 2 Coulter Rd., Bakers Mills 518-251-3015 • YogaInTheAdirondacks.com

YITA at the Divine Acres is a yoga shala – a safe place for healing and becoming healthy within our authentic selves. Eliminate distractions and illuminate positivity to focus on our true intentions. YITA is a place of education and joy, with miniature donkeys and sheep that add love to this divine space.

Spiritual Healing Teaching

BE THE MEDICINE

Janet StraightArrow 973-647-2500 • BeTheMedicine.com

Remote mentoring healersteachers-therapists, spiritual seekers, Catskill retreats, trainings, classes, profound healing, clearing, reiki, Shamanic Intuitive Energy Sessions. Soul Retrievals. Past, Ancestral, current life healing. Business, home, land clearings. Get unstuck. Discover purpose. 33 years experience. Shaman, Master Healer-Teacher, Sage, Astrologer.

Support Group

SUPPORT CONNECTION

Breast and Ovarian Cancer Support Services

914-962-6402 • 800-532-4290 SupportConnection.org

Support Connection provides free support services to people affected by breast, ovarian, or any gynecological cancer. Services include: One-on-one counseling (counselors are also cancer survivors); Support groups; Educational and wellness programs; Webinars; Social gatherings; Referrals; a national toll-free information and support hotline.

Transformative Healing

BETH LEAS

Transformative Healing • Tarot Virtual and In-Person Sessions 203-856-9566 • BethLeas.com

If not now, when? Inspire change on all levels—greater physical ease, emotional freedom, peace of mind and spiritual connection. 30+ years of intuitive healing experience with adults and children of all ages. Reiki, Jin Shin Jyutsu, Tarot.

Veterinary Hospital

EARTH ANGELS

VETERINARY HOSPITAL

44 Saint Nicholas Rd., Wappingers Falls 845-227-P-A-W-S (7297) EarthAngelsVet.com

Where East meets West with compassionate care for a holistic approach to your pet’s health. Offering a wide range of services/products including wellness exams, nutritional support, alternative cancer therapies, surgery, dentals, acupuncture, CBD products, pet boarding and more on our beautiful 9-acre facility.

WELLNESS MADE EASY JANUARY