Mushika Wellness Solutions, LLC - Yoga Therapy & Health Coaching

05/05/2026

This summer, I’m offering 3 classes through Continuing Education at Westchester Community College—all designed to support your body in a smart, sustainable way:
Yoga for Bone Health (6-week course)
🗓 July 14 – August 18, 2026
🕓 Tuesdays, 4:00–5:30 PM
A comprehensive, science-based course built on the well-researched method developed by Dr. Loren Fishman. You’ll learn 12 key postures that can help prevent, stop, and even reverse osteoporosis—practiced safely and with proper alignment.
Perfect for beginners and those with an existing yoga practice.
Yoga for Bone Health – Level 2
🗓 July 14 – August 18, 2026
🕠 Tuesdays, 5:45–6:45 PM
A 60-minute dynamic, weight-bearing class that builds on the foundation of the course. We move through postures from Series 1, with additional elements from Series 2 and 3 for a more progressive practice.
Prerequisite: Yoga for Bone Health course or a well-established practice.
Intro to Hatha Yoga
🗓 July 14 – August 18, 2026
🕖 Tuesdays, 7:00–8:30 PM
A welcoming and inclusive class where every posture is explained. We explore breathing techniques, relaxation, and a touch of yoga philosophy.
Great if you’re new to yoga or coming back after a break.
👉 Registration through the WCC portal or call 914-606-6830
If you’ve been thinking about starting—or returning to—your practice, summer is a beautiful time to begin

03/21/2026

Can yoga actually help reverse osteoporosis… or is that just a myth?
Most yoga won’t.
👇
But a specific, clinically-informed approach can support real change.
That’s exactly what I teach inside Strong Bones for Life —
a structured, self-paced program based on Dr. Loren Fishman’s method.
This is not a general yoga class.
It’s a clear system designed to help you:
✔️ prevent bone loss
✔️ stop progression
✔️ and support rebuilding strength
✔️ beginner-friendly (even if you’ve never done yoga)
✔️ safe, guided, step-by-step
✔️ practice at your own pace
🌿 Spring offer (3 days only):
$150 (instead of $349)
Code: SPRINGSTRONG26
If you’ve been thinking about your bones… don’t ignore it.
Link below 👇

Self-paced, inclusive yoga for bone health. Learn postures, nutrition, and lifestyle tools to prevent, slow, and reverse osteoporosis.

03/19/2026

Osteoporosis is a silent condition.
Most people don’t know they have it.
Especially important for women in midlife.
I’m hosting a FREE Zoom workshop on how to strengthen your bones — and support the prevention, management, and even reversal of osteoporosis through yoga.
📅 Friday, April 17
🕢 7:30 PM
Learn:
• what’s safe (and what to avoid)
• how osteoporosis develops
• simple ways to protect and strengthen your bones
👉 Register on Eventbrite (link below)
Recording available if you can’t join live.
https://www.eventbrite.com/e/1982234638163?aff=oddtdtcreator

03/17/2026

Almost a year ago, during a small bone-health retreat I led in the Bahamas, one participant shared something that stayed with me.
A few months earlier, she had been diagnosed with osteoporosis. The diagnosis confused and frightened her so much that she stopped doing almost all of the physical activities she had enjoyed before.
She told me she could feel herself getting weaker, but she was afraid that moving might hurt her.
Over the past year, I realized that her story is not unique.
Many women who join my Yoga for Bone Health courses or come for private yoga therapy sessions share the same experience. After a diagnosis, they often feel unsure about which movements are safe and which might be harmful.
And the fear is understandable. Certain movements should be avoided to protect fragile bones.
But movement itself is not the enemy.
With the right knowledge and modifications, many people can continue participating in activities that bring them joy.
Because this question comes up so often, I wrote a blog post about it:
Can You Attend a Regular Yoga Class with Osteoporosis?
You can read it here:

Can you attend a regular yoga class with osteoporosis? Learn which movements to avoid, how to modify poses, and how to continue practicing safely.

01/10/2026

The New Year often brings fresh motivation to move more. Yoga classes fill up, gyms get busy, and many people return to exercise with the best intentions. Staying active is important, but so is understanding which movements truly support your body. This is especially relevant for women in midlife, even if osteoporosis has never been diagnosed. In my newest blog post, I explore how yoga can both harm and help when spinal osteoporosis is involved.

Yoga and Spinal Osteoporosis: Risky Poses, Fragile Bones, and How Yoga Can Help

10/27/2025

✨ Free Workshop: Stronger Bones for Life!
Worried about osteoporosis or bone loss? You’re not alone — and there is so much you can do to protect your bones at any age.
Join me this Wednesday, Oct 29, at 7:30 PM (EST) for a free online workshop where you’ll learn:
• How yoga can strengthen bones safely
• Everyday habits that support bone density
• How to protect your spine and move with confidence
✅ Beginner-friendly
✅ No yoga experience needed
✅ Great for all ages and fitness levels
✅ Replay available for those who can’t attend live
📍 Zoom | FREE
📅 Wednesday, Oct 29
⏰ 7:30 PM (EST)
🔹 Register here to get the Zoom link:
https://www.eventbrite.com/e/1716936917539?aff=oddtdtcreator
Stronger bones start now — and you can do it! 💛
Tag a friend to join you!

Discover how weight-bearing yoga postures can strengthen bones, improve bone density, and help prevent and manage osteoporosis.

09/26/2025

🎉 It’s here! My self-paced online course Strong Bones 4 Life is officially live.
This program is designed to strengthen your bones, improve bone density, and help prevent—or even reverse—osteoporosis.
✨ Launch Special: Enroll for $99 (regular $349) with code WELCOME25.
That’s less than the cost of a single private session—and even lower than my upcoming Black Friday deal!
⏰ Offer ends Saturday, September 27 at midnight (ET).

Self-paced, inclusive yoga for bone health. Learn postures, nutrition, and lifestyle tools to prevent, slow, and reverse osteoporosis.

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....