Mushika Wellness Solutions, LLC - Yoga Therapy & Health Coaching

08/18/2025

Fall semester at WCC Valhalla kicks off the first week of September—and I’m offering a full lineup of in-person yoga and meditation classes to support your body, mind, and bones.
Here’s what’s on the schedule:
🦴 Yoga for Healthy Bones
Thursdays, 5:00–6:30 PM
Using Dr. Fishman’s method to prevent and reverse osteoporosis while improving bone strength and balance.
🧘 Introduction to Hatha Yoga
Thursdays, 7:00–8:30 PM
Perfect for those starting (or restarting) their yoga practice. Learn new postures weekly, explained in a clear and supportive way.
🪑 New! Chair Yoga: Move, Breathe, Relax
Wednesdays, 5:30–6:30 PM
A gentle practice to enhance range of motion, strength, and stability—no floor work needed.
🧘‍♀️ New! Intro to Meditation
Wednesdays, 7:00–8:00 PM
Simple, beginner-friendly tools to reduce stress and restore inner calm.
🖱️ Register online or call 914-606-6830.
Spots are limited—sign up now and let’s practice together this fall!

08/14/2025

Hi Neighbors,
The Yorktown Parks & Recreation fall/winter brochure is out, and I’m excited to be offering several yoga classes again this season!
🍃 Gentle Yoga
Tuesdays, 9:00–10:00 am
Fall: 9/9–11/18 (No class 11/4, 11/11) – Resident $220 / Nonresident $264
Winter: 1/6–3/24 (No class 2/10, 2/17) – Resident $220 / Nonresident $264
🦴 Intro to Weight-Bearing Yoga for Bone Health
Learn step-by-step postures from Dr. Loren Fishman’s Yoga vs. Osteoporosis method.
Tuesdays, 7:00–8:30 pm
Fall: 9/9–10/28 – Resident $230 / Nonresident $276
Winter: 1/6–3/10 (No class 2/10, 2/17) – Resident $230 / Nonresident $276
💪 Weight-Bearing Yoga for Bone Health – Level 2 (new this year!)
For those who’ve completed the Intro course and want to continue weekly practice.
Mondays, 7:30–8:45 pm
Fall: 9/8–11/3 (No class 10/13) – Resident $190 / Nonresident $228
Winter: 1/5–3/16 (No class 1/19, 2/9, 2/16) – Resident $190 / Nonresident $228
🪑 Senior Yoga – Steady, Strong & Sharp (Ages 60+)
Gentle movement, balance practice, breathwork, and guided relaxation, all supported by a chair.
Mondays, 1:00–2:00 pm
Winter: 1/5–2/23 (No class 1/19, 2/16) – Resident: Free / Nonresident $30
📍 All classes are held at the Albert A. Capellini Community & Cultural Center (AACCCC), Yorktown Heights, NY.
📌 Register online: http://register.capturepoint.com/yorktown
Or register in person at the Parks & Rec office, Mon–Fri, 9:00 am–4:00 pm.

08/12/2025

Keep recording my Yoga for Bone Health course — standing postures ✅ done, 15 videos in the bag — when I realized… the sound in every single one was super low.
Why? Because I didn’t want my mic to be visible, so I cleverly clipped it to the back of my tank top. Not my brightest idea.

Cue a mini panic attack thinking I’d have to re-record everything (which wouldn’t be the worst thing, but still…). I went down the rabbit hole of fixes: GarageBand (pain in the neck), Audacity (another pain in the neck)… and then I discovered Adobe Enhance Speech. Total game changer!

After some editing magic, the sound is crisp, the videos are saved, and today I started recording the floor postures. I’m rolling!

08/10/2025

I’m doing it! 🎉 The self-paced Yoga for Bone Health online course I’ve been promising myself (and my clients!) is finally happening!
I ran out of excuses and started recording the videos—and you know what? The moment I dreaded most (putting myself out there with my imperfect practice) is actually… fun! I realized that if I waited until my practice and teaching were “perfect,” these videos would never happen.

I’m deeply grateful to Dr. Loren Fishman for his groundbreaking work and for training me—and so many others—in his method. And a huge thank you to Liz Larson, his assistant, for always modeling the postures so beautifully and… perfectly!

Dr. Fishman encourages his trainees to share this practice, not keep it to ourselves. So here I am—soon, I’ll be able to offer this course not only to my local students and Zoom attendees, but also to anyone who prefers learning at their own pace and on their own schedule.

Here are a few snapshots from this morning’s recording session! I’m enjoying it so much that I might even create a Polish version soon. 🇵🇱

08/08/2025

New Video on YouTube:Joga na krześle – mobilność, równowaga i relaks w domu !https://www.youtube.com/watch?v=GmVrmM0_aIc
Usiądź wygodnie i poczuj, jak kilka prostych ruchów w rytmie oddechu rozluźnia ciało, poprawia równowagę i dodaje energii – wszystko bez wstawania z krzesła.

Joga na krześle to bezpieczna i skuteczna forma ruchu dla każdego – bez względu na wiek czy poziom sprawności. W tym nagraniu znajdziesz łagodną praktykę, w której każdy ruch prowadzony jest w rytmie oddechu, co pomaga zachować płynność, uważność i spokój umysłu.

Zaczynamy od ćwiczeń mobilizujących stawy, aby poprawić zakres ruchu i przygotować ciało. Następnie wykonujemy proste ćwiczenia równoważne, które wzmacniają mięśnie i poprawiają stabilność. Na zakończenie czeka kilka minut prowadzonej relaksacji, pozwalającej uwolnić napięcie i poczuć lekkość w ciele.

Ta praktyka sprawdzi się:

w domu, w pracy lub w podróży
jako bezpieczne ćwiczenia na krześle dla każdego wieku
dla osób szukających łagodnej formy ruchu poprawiającej mobilność i równowagę
joga na krześle, ćwiczenia na krześle, joga w domu, mobilność stawów, ćwiczenia na równowagę, relaksacja, bezpieczna joga, joga dla każdego, joga na siedząco, ćwiczenia dla zdrowia

Jeśli spodobała Ci się ta praktyka, kliknij 👍, zasubskrybuj mój kanał i włącz dzwoneczek 🔔, aby nie przegapić kolejnych filmów z jogą i relaksacją. Będzie mi miło, jeśli zostawisz komentarz i podzielisz się, jak się czułaś/czułeś po zajęciach.

www.mushikawellness.com

Usiądź wygodnie i poczuj, jak kilka prostych ruchów w rytmie oddechu rozluźnia ciało, poprawia równowagę i dodaje energii – wszystko bez wstawania z krzesła....

08/01/2025

Hi Friends!
I’m back on Insight Timer with Yoga for Bone Health, Gentle Yoga, and Meditation classes! I can’t wait to “see” you there—well, I can’t actually see you on this platform like on Zoom, but it still feels wonderful to connect.
My first class is this Tuesday at 8 AM (New York Time).

https://insig.ht/Z9CidIKUtVb?utm_source=copy_link&utm_medium=live_stream_share

07/29/2025

I’m back at WCC Valhalla this fall with some great in-person classes — time to register! 🧘‍♀️

NEW! Chair Yoga: Move, Breathe, Relax
Enhance range of motion, balance, and strength — all with the support of a chair.
🗓 10 Wednesdays, Sept 3 – Nov 5, 5:30–6:30 PM
📍 AAB-Dance Studio | $160

Introduction to Hatha Yoga
Perfect if you’ve never tried yoga before or don’t feel comfortable in a typical studio or gym class.
🗓 10 Thursdays, Sept 4 – Nov 6, 7:00–8:30 PM
📍 KNC-4 | $240

Yoga for Healthy Bones
Learn how yoga can help prevent and even reverse bone loss. Ideal for those with osteopenia, osteoporosis, or anyone who wants stronger bones.
🗓 8 Thursdays, Sept 4 – Oct 23, 5:00–6:30 PM
📍 KNC-4 | $195

NEW! Intro to Meditation
Beginner-friendly techniques to boost focus, reduce stress, and find balance.
🗓 10 Wednesdays, Sept 3 – Nov 5, 7:00–8:00 PM
📍 Room TBD | $160

📌 Call 914‑606‑6830 to register today (in-person registration only).
Let’s move, breathe, relax — and feel great this fall!

05/30/2025

🌲✨ Looking for a peaceful yet joy-filled family getaway this June?
Join me for the Sivananda Yoga Family Weekend, June 13–15, at the Sivananda Ashram Yoga Ranch in the serene Catskill Mountains, NY! 🧘‍♀️🏞️

It’s a yoga retreat for the whole family — a chance to unplug, reconnect, and enjoy meaningful time together in nature.

🧒 Kids (ages 4–12) have their own joyful program with yoga, crafts, chanting, meditation, and storytelling.
🧘‍♀️ Parents can enjoy their own practice, knowing their children are happy, engaged, and cared for.

🌟 Midday activities for the whole family include hikes, chanting workshops, a temple tour, and relaxing time in the sauna.
🔥 Evenings bring family satsangs — a peaceful time of meditation, chanting, spiritual stories, and teachings that uplift all generations.

🍽️ Enjoy delicious vegetarian meals, and choose your stay: tent, shared room, or apartment.

🛍️ Visit the ashram boutique for tasty snacks, spiritual books, and unique gifts.
🙏 You’ll also have a chance to experience Karma Yoga (selfless service) — a beautiful part of ashram life.

🚗 Getting there is easy: drive up or take a 2.5-hour bus from NYC Port Authority — we’ll pick you up from the nearby stop.

📅 It’s all-inclusive, family-friendly, and there’s still time to register!
🔗 Learn more & sign up: https://sivanandayogaranch.org/event/family-yoga-weekend-retreat/
📩 DM me with questions — I’d love to see you there!

05/28/2025

🌴✨ Looking for a meaningful and fun-filled 4th of July getaway?
Join me for Family Week, June 30 – July 5, at the Sivananda Ashram Yoga Retreat on Paradise Island in the Bahamas! 🧘‍♀️🏖️

It’s a yoga retreat for the whole family — a chance to unwind, reconnect, and recharge in a stunning beachfront setting.

🧒 Designed for children ages 4–12 (younger kids can join with a parent, older children will have their own special program).
They’ll enjoy daily yoga classes, crafts, storytelling, meditation, chanting, and more!
🧘‍♀️ Meanwhile, you can fully enjoy your own yoga practice, knowing your child is joyfully engaged and cared for.

✨ Choose from optional midday workshops, treat yourself to Ayurvedic treatments and massages at the on-site wellness center, and enjoy wholesome vegetarian meals served daily.

🛍️ Stop by the ashram boutique for smoothies, fresh baked goods, inspiring books, and unique souvenirs.

🌊 Relax on the private beach, connect with like-minded families, and experience a week filled with spiritual inspiration and joyful community.

📅 It’s all-inclusive, and there’s still time to sign up — make this summer unforgettable!

🔗 DM me or visit https://sivanandabahamas.org/course/family-summer-yoga-program-june-2025/ to learn more.

05/15/2025

Hi local friends! 👋
I’m excited to offer two summer yoga classes at the Valhalla Campus of WCC, both starting soon, and both designed for real people, not contortionists! 😊

🌿 Yoga for Bone Health
Back by popular demand, this course often fills up quickly and is based on Dr. Loren Fishman’s clinically studied method. Whether you’ve been diagnosed with osteoporosis or just want to prevent it as you age, this is a safe and effective way to improve bone strength and density, build muscle strength, and enhance your balance — all naturally and without side effects.
No prior yoga experience needed — and I offer plenty of adaptations, including chair options, for those with scoliosis, bulging discs, or joint replacements.

🌼 Intro to Yoga
New to yoga? This beginner-friendly class will introduce you to the foundations of yoga in a warm, welcoming environment. You'll learn basic postures, breathing techniques, and simple practices to reduce stress, improve flexibility, and support your overall well-being — no experience or flexibility required!

🧘‍♀️ Both classes start June 5
📞 To register, call 914-606-6830
📸 Details and tuition info in the post images

05/05/2025

New Video on YouTube:Awakening with the Birds: A Body Scan Meditation !https://www.youtube.com/watch?v=BqhjIPSnWo0
This guided body scan meditation begins with gentle awareness at the feet and slowly moves upward through the body. You'll be invited to observe physical sensations with curiosity and without judgment, allowing you to settle into the present moment. As you explore each area—from toes to crown—you’ll release tension, cultivate embodiment, and gain insight into how your body holds experience.

Recorded outdoors on a peaceful April morning, this session features the natural soundscape of backyard birdsong to help ground and soothe your practice.

✨ Learn more about my yoga therapy offerings and upcoming courses:
🌿 https://www.mushikawellness.com

🎧 Best enjoyed with headphones
🪷 Suitable for all levels

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Don’t forget to like, subscribe, and share this video if it supported you.
New meditations, yoga therapy practices, and educational content every month.

This guided body scan meditation begins with gentle awareness at the feet and slowly moves upward through the body. You'll be invited to observe physical sen...

05/02/2025

💪🧘‍♀️ Feeling grateful and proud!
I had the pleasure of working with Elizabeth through February and March, guiding her through Dr. Fishman’s 12-pose yoga program for osteoporosis. Just before I left for the Strong Bones 4 Life Retreat in the Bahamas, she sent me this beautiful testimonial