www.coppermoonraising.com www.livewellclinic.org www.DesertHealthNews.com November/December 2025 Natural Options The Valley's Leading Resource for Health and Wellness 11 760.771.5970 78900 Ave. 47, Suite 102 • La Quinta info@livewellclinic.org www.livewellclinic.org @LiveWellClinicLaQuinta @LiveWellClinic Sonja Fung, ND Naturopathic Doctor Medical Director Live Happy, Live Well Offering Telemedicine Naturopathic Primary Care Photodynamic Therapy GLP Weight Loss Integrative Cancer Care Sound Baths Last Wednesday of each month $30/person www.takotaalchemy.com Discover Reiki Sessions • Readings • Retreats Intuitive Life Coaching Call or Text (619) 726-0408 TakotaAlchemy.com Your Inner Power CINDY DOUGLAS Certified Reiki Master/ Life Coach SPEAKER | WRITER | TEACHER | COACH Rise and Align Retreat Kaaba Luum, Tulum MX September 21-25, 2026 WELLNESS COACHING RETREATS | CONSULTING PRIVATE AND CORPORATE ENGAGEMENTS www.coppermoonrising.com• alison@coppermoonrising.com 760.485.3433 There is a moment in yoga when strength meets stillness, when movement becomes meaning: standing in Warrior II, the feet press into the earth, arms extend wide, heart open, gaze steady. At seventeen, my first yoga teacher offered a lesson that has never left me. She said, “The drishti is your gaze point, an external focus with an internal awareness. In Warrior II, the front hand represents the future, the back hand honors the past and the body stands firmly in the present.” That single teaching embodies an entire way of being, a philosophy for how to live one’s life. Yoga is more than a series of postures; it is a practice in presence. It teaches us how to meet life with grace and steadiness, how to stay rooted even when the world asks us to bend. The warrior poses are not lessons in aggression or conquest; they are invitations to embody courage—to stand for what is true, to hold space for both strength and softness and to find balance between doing and being. When we step into Warrior II, we are not preparing for battle, we are cultivating clarity. The pose asks us to feel the grounding of our back foot—the foundation of experience and all that has shaped us—while the front hand extends toward what lies ahead, open and ready to receive. Our gaze, our drishti, reminds us that we can look toward the future without losing touch with the now. To be a warrior in your own life is to live in balance. It means honoring the past without being defined by it, envisioning the future without racing toward it, and anchoring yourself deeply in the only place real power resides—the present moment. In life, as on the mat, there will always be something pulling you forward and something holding you back. The practice is to stay centered—to keep returning to the breath, to the heartbeat, to the ground beneath your feet. This is where strength is born. Not in resistance, but in awareness; not in the fight, but in the alignment. True warriors do not seek conflict; they seek truth. They know that courage often looks like stillness, that peace can be fierce, and that presence itself is an act of resilience. Every time we step onto the mat, we practice standing in this way—in equal parts rooted and expansive, disciplined and free. Over time, this stance becomes more than a posture; it becomes a way of living. So the next time you find yourself in Warrior II, feel the strength in your legs, the openness of your chest, the steadiness of your gaze. Remember that your back hand honors the path that brought you here, your front hand reaches toward what’s next, and your body—strong, centered, alive—holds you in the present where all transformation truly begins. Alison Mullins is the founder of Coppermoon Collective, a wellness platform weaving yoga, movement and integrative coaching into spaces for personal and collective transformation through retreats, coaching and community experiences. She can be reached at alison@coppermoonrising.com or www.coppermoonrising.com. The Warrior Within Standing firm in the posture of life By Alison Mullins As the days grow shorter and the nights longer, many people notice a subtle, or sometimes dramatic, shift in mood, motivation and energy. For some, these winter blues deepen into a clinical pattern known as Seasonal Affective Disorder (SAD) — a recurrent depressive episode that begins in late fall and lifts by spring. Symptoms often include fatigue, oversleeping, increased appetite or weight gain, irritability and loss of interest in usual activities. The exact cause of SAD remains complex, but several biological factors play a role. Reduced sunlight exposure disrupts the body’s circadian rhythm, our internal clock that regulates mood, sleep, and hormones. Fewer hours of sunlight also lead to decreased serotonin and dopamine activity, critical neurotransmitters responsible for positive mood and motivation. Finally reduced vitamin D production is linked to depressive symptoms and impaired serotonin synthesis.2,3 Light therapy and nature. Simply spending time outdoors during daylight hours can be remarkably effective at reducing SAD. Brief walks in morning light, especially combined with gentle movement, can boost serotonin levels and energy balance. Studies show that regular outdoor exposure during winter can reduce depressive symptoms by up to 50%. For those unable to spend mornings outside, the most evidence-based natural treatment for SAD is light therapy, which uses a full-spectrum light box that mimics natural sunlight. Research shows that daily morning exposure to 10,000 lux of light for about 30 minutes can improve mood and regulate circadian rhythms within two weeks. Morning light is preferred, as it helps reset melatonin release and stabilizes sleep-wake cycles. Nutrition and supplements. Diet also influences mood by providing the nutrients needed for neurotransmitter synthesis and inflammation regulation. A nutrient-dense diet rich in omega-3 fatty acids, vitamin D, magnesium, zinc and B vitamins support healthy brain and nervous system function. In particular, vitamin D3 supplementation (2,000– 5,000 IU daily, depending on serum levels) may reduce depressive symptoms and improve energy. Herbal adaptogens such as Rhodiola rosea and St. John’s Wort have also demonstrated mood-stabilizing effects. Rhodiola enhances energy and resilience to stress, while St. John’s Wort supports serotonin metabolism, though professional supervision with a naturopathic doctor is recommended due to potential interactions with antidepressants and other medications.¡ Movement, mindfulness and connection. Exercise is one of the most effective non-pharmacologic antidepressants. Moderate-intensity movement (brisk walking, yoga or strength training) at least three times weekly can improve mood and sleep quality.¢ Mindfulness-based practices such as meditation, gratitude journaling or breathwork further support emotional resilience by reducing cortisol and improving parasympathetic tone.10 Finally, social connection is a vital yet often overlooked source of recovery. Spending time with loved ones, joining community activities, or seeking therapy helps buffer isolation and emotional withdrawal.11,12 Cognitive-behavioral therapy (CBT) adapted explicitly for SAD has been shown to be as effective as light therapy for long-term outcomes.13 Bringing light back in. Addressing light exposure, nutrient balance, mindful movement, social connection and psychotherapy empower individuals to move through SAD with greater emotional stability, and create a foundation for wellbeing that helps the inner light return. Dr. Salcido is a primary care naturopathic doctor at Live Well Clinic. Her focus is functional psychiatry utilizing naturopathic principles to work on root causes of mental health imbalance. She can be reached at (760) 771.5970 or www.livewellclinic.org. References available upon request. Natural Approaches to SAD By Cristal Salcido, ND, APCC
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