Today over fifteen million Americans regularly practice yoga. It is easy to find a yoga class to fit your needs and your schedule. Why go an extra mile and see a yoga therapist? Who might benefit from that?

Yoga therapy is the application of yogic tools such as physical postures, breathing, chanting and meditation to the specific needs of an individual. In our minds yoga is firmly connected to the class format, but a yoga class is, in fact, a fairly recent phenomenon, dating back to the early 20th century. During that time the yoga of the physical postures (asanas) was gaining popularity in India, partly under the influence of emerging western interest in physical fitness. From India, Yoga was transported to the West, where the class format became the most popular way of practicing yoga.

Before yoga classes gained popularity, yoga was often transmitted one-on-one, from teacher to student. The practice was adapted to the individual, made to address whatever issues the student was dealing with. With most yoga classes around nowadays being highly athletic and physically demanding, there is a movement towards making yoga more accessible. Yoga therapy is part of this movement to make yoga responsive to the needs of the individual, and bring it into the field of integrative healthcare. Here are some of the reasons you may want to see a yoga therapist:

• Do you suffer from chronic pain? Persistent pain has been shown to respond well to a combination of gentle movement and mindfulness that yoga therapy provides. We know that, although pain originates in the body, it is often intensified by our mind’s reaction to it. Yoga’s mind-body approach can help us reduce our perception of pain.
• Chronic illness can be well supported by yoga therapy. Yoga therapy encourages a healthier lifestyle, brings relief from the stress associated with the illness, and can change your relationship to the illness itself.

• If you are a caregiver by profession, or if you are taking care of a loved one, you can benefit from the stress reduction and self-care aspects of yoga therapy.
• Neurological conditions, like Parkinson’s, MS or brain injury, can benefit through our brain’s quality of neuroplasticity. Working with the body and with the nervous system can positively affect the symptoms of these conditions.
• Yoga therapy has been successfully used as a supporting therapy in mental health, benefiting people with anxiety, depression, and trauma.

Even if you are just dealing with everyday stresses and with life cycle events like pregnancy, or natural effects of aging, yoga therapy can be a great way to support yourself through those life transitions. To find a qualified yoga therapist near you go to: www.yogatherapy.health

About the Author

Asya Haikin is the Owner of Peaceful Mind Yoga Therapy in Falls Church, Virginia. She is a Certified Yoga Therapist working with people with persistent pain to improve wellbeing and quality of life. Her mission is to make yoga safe and accessible, and to raise awareness about the benefits of yoga therapy. Asya has been using mindful movement, breath and body awareness to help individuals move beyond pain for over fifteen years. She has a private yoga therapy practice in Falls Church, VA, and also teaches several public yoga classes in Arlington and Falls Church. Asya is also a Reiki Master, a Tibetan Tones (vibrational sound healing) practitioner, and has an MA from University of Pennsylvania.​

To learn more about Asya, visit her website at www.peacefulmindyogatherapy.com

Yesterday evening I hosted our monthly Ask The Expert live interview with Jamie Gallagher, founder of Origin Fitness Fairfax and CrossFit Burke. (Listen to the Live Interview Here) At the end of a great interview, I asked him one final question, the same question I close every interview with each month:

"What gets you out of bed every morning?"

His response? "The pursuit of excellence." Knowing Jamie for some time now, I couldn't agree more with him that this is truly what he looks for each day. ​But what exactly is the pursuit of excellence? What actually does excellence mean? To answer this question, first ask yourself the same question I asked Jamie during his interview: "What gets you out of bed every morning?" More specifically, what is your purpose in life you are so passionate about that drives you to get up everyday and live every moment to its fullest?

Excellence is built upon the standards you set for yourself because they are the blueprint of your life. If your accomplishments in life do not match your overall blueprint, then how could you possibly achieve excellence? From this blueprint, this innate schematic leading you towards fulfillment, you are driven to use your body in a certain way. You mind is flooded with only certain kinds of thoughts. Your spiritual beliefs tie them all together with what you see as your higher purpose in life. Without these connections, we are just an empty, lifeless shell following the robotic actions of what we were taught that society "needs" from us.

By allowing yourself to not just move against the current, but step out of the water altogether, you allow a transition towards personal freedom. From this moment onward, you understand the power of choice. For in every moment lies a new choice in life; one that can create opportunities no matter what lies before you. Be it negativity, pessimism, or doubt, you know that you can step away from that current and walk in the direction of excellence every single time. Your ability to hold the light as you walk to the end of the tunnel rather that walk towards the light that someone else is holding sets you apart from every other human being. However, the light you hold is actually a light shining from within you that is now so strong it has begun to illuminate outward and requires no holding at all. It is a self-generated luminescence that comes from your heart, your soul, and your newfound ability to unlock your personal potential.

I want to warn you though. This is not something I read in an inspiring book or heard on some podcast similar to mine. This is real and this is powerful. How do I know? Because, through experience, this is my life every single day. This is also Jamie's life every single day. Now, do we both stumble? Do we both have our days full of doubts and find ourselves questioning our purpose in life? Darn right we do! But do we ever veer away from the direction we believe to be "right"? Never. No matter the obstacle that appears before us, even if it's in our minds, we look forward to the challenge. Some might even say that I love the game more than the result myself. I might agree with this. That is because the pursuit of excellence is ALWAYS exhilarating!

The power of choice determines your understanding of your own potential and your own ability to empower yourself. This is not to be confused with destiny either. Your destiny points you in a certain direction, but it is your daily choice to get up an start your day with a specific mindset; a day that stems from a desire to pursue something. And the goal of this pursuit should be nothing less than the pursuit of excellence. THIS is personal power. THIS is inspiration. THIS is a life of fulfillment. I challenge you from this moment forward to join Jamie and me together in this pursuit; a pursuit of excellence.

"How old are you?" and "How old do you feel?" are two very different questions. They are questions of external versus internal; questions of authenticity versus a pseudo-you; and questions of freedom versus inhibition. Your outward appearance tells a very different story than your inner truth, if you can reveal it. 

The world around us is surrounded by pointing fingers, lines in the sand, and razor sharp words of criticism. The amount of inflexibility in those who enact these destructive motives grows larger every minute they get older. The physical body, as it ages, changes in similar ways. Muscles get tighter; blood vessels get narrower; synapses in the brain fire slower; and our steps get shorter. It seems like we are heading downhill at an alarming speed as we age. But, as I like to say, that's one way of looking at it.

Every single day people get out of bed and go on with their lives and their routines. What sets some people apart from others is their point of focus. They focus on their purpose, their WHY in life. They find drivers for success and always move towards them.

Sometimes, however, people get caught up in the idea of success. They have the thought flowing through their head that success is the only option. They are constantly bombarding their brains with success this, success that, no failure this, no failure that. They shield themselves from the rest of the world by opening an umbrella of success. In most cases, this works in the long run. As long as you don't focus on the label and, instead, focus on the contents of the success jar in connection with your vision of what success looks and feels like..

It doesn't matter what label you put on the jar because it will be meaningless if you don't focus on filling it up with the necessary contents or ingredients for your success! Yes, you can have an image or vision of what your success ultimately looks like, but if you only focus on the outcome, you never get a chance to observe the environment and the landscape you are traveling on. You will never appreciate the journey and what you learn along the way because of your unbeknownst ignorance.

In this very moment, take a look at where you are. Take a look at what you are doing. Take a look at who is around you. Take a look at the thoughts going through your mind. Be aware of everything in your external AND your internal surroundings. Now take a deep breath in. As you exhale, breathe out the words Thank you and imagine sending these words as a kind, heart-felt message to everything in your external surroundings. Now do this two more times; once for your internal surroundings, thanking yourself for your breath, your heart beat, your abilities of sight, hearing, taste, smell, and touch, then once more for everything inside and outside of you. ~Now smile!~ You've just completed an exercise in mindfulness and being present.

Now...
What does it mean to be present? 
What does it mean to be mindful? 
What does it mean to just BE? 

These are questions that we typically do not focus on from day to day. So, even better than making an attempt to provide an answer of some sort, I invite you to experience what it means to you to be present, be mindful, and just BE. Here are a few tips on how to get started:

Step 1:  Atten-Hut!
Sit on the last half or 2/3 of your chair so that you back does not touch the support behind you. Place both feet flat on the floor and directly under your knees. Straighten your back from the bottom of your tailbone to the crown of your head. Finally, rest your hands on your lower abdomen, one on top of the other.

Step 2:  Breathe.
Slowly and evenly take a deep breath in and push your belly into your hands and notice your abdomen expanding in all directions. Hold this breath for a brief second and then continue by exhaling out at the same speed you inhaled. Notice your hands and your abdomen returning to their original positions.

Step 3:  Close Your Eyes.
Let your eyes relax and slightly lower about 20-30 degrees to look at the ground in front of you. Then close your eyes and begin to focus only on your breath and the natural movement of your abdomen. After you complete a few breaths, you should begin to feel more relaxed. At this point, you should begin to let your breath fill your whole body, almost as if you are breathing with every inch of yourself, not just your lungs. 

Bonus Step:  Take a Look Around.
Once you feel confident with the first three steps, begin focusing on the bottom of your feet. Feel every inch of your feet relax and spread out on the floor as you continue to feel your breath move throughout your entire body, especially the bottom of your feet. This will help you to feel more grounded and stable in the present moment so that you do not fly away into every thought that enters your mind and attempts to overtake you.

To understand what it means to be present, mindful, and just BE, you must experience it first. Practice these steps every day for at least five to ten minutes, and then notice what you feel. Has there been a change after one week? How about even one day? Being present, whether you are a beginner at it or make it look effortless, we must all remember it is not just another exercise to be added to your daily list of things to do. Begin by making it a routine, something you won't forget, and something that is important to you. Then, and only then, will you be closer to remembering what it was like to just be here and now. After all, if you cannot allow yourself to be present, what makes you think everything else around you will be? 

If you need more guidance on being present or mindful, please contact us at (202) 505-2805 for a Mindfulness Jump-Start Session to help you on your journey towards a more relaxed and present you.

Peacefully,

Thich Nhat Hanh has been a great inspiration for millions of people across the globe. His rich publications, inspirational quotes, and his healing presence have all been important reminders for all. 
He has directed us on the path to finding ourselves:

He has taught us to love again through the shadows of hate.

And he has given us reason to say two powerful words: Thank you.

Unfortunately, these two words are routinely (and often weakly) uttered after we have decades of practice. Fortunately though, there are many opportunities that exist each day to emphatically share these two powerful words. Not with the intention to change someone's life, but rather to take a moment in their life and yours to stop, look at them eye to eye, place a hand on their shoulder, and firmly say "Thank you." By doing so, we assuredly recognize the other person for who he/she is and the value he/she has in our life.

Acknowledgement of another human being raises awareness of the undeniable connection and relationship we all have with each other. Beyond acknowledging another human being, we can express our gratitude to the earth beneath our feet and to the heavenly space above us. Both of which provide us with everything we need in every moment of our life.

A study found in the NIH library states that "An existing body of research supports an association between gratitude and an overall sense of well being...". Sharing gratitude is an important step to a healthier you, a stronger community, and any loving relationship. Never forget the power of these two words when expressed with full intention. And just as important, never forget how to accept this acknowledgment for yourself, for when you thank another person, you are in fact thanking yourself for the very same reason. I thank you for reading.

With sincerest gratitude,

I have one question for you.
What would your life be like without any stress? Can you even imagine it? Would you know how to live without it? Would you eventually want it back? 

Now, I'm not pretending that I know what "stress" is for you. In fact, I don't believe the word "stress" is an accurate description of what anyone claims it to actually be. In my experience, we simply use this word as a label, like we do with many others, because we are unable to describe what it is we are actually experiencing when the things we call "stressors" appear in our lives.

Sure, you cannot control certain situations, such as when someone comes to your desk asking for your assistance with a task when you're already buried in work. What you CAN do is manage the situation by observing your response. Observe what happens in you physically: 

Does your breathing increase in frequency?
Does your heart start to pump faster?
Do you hold your tongue and prevent yourself from saying what you REALLY want to say?

Isn't it interesting how our decisions and our reactions/responses change our bodies' physiology in an instant? Also, did you know that the chemical response of generating an emotion lasts approximately for 90 seconds only? Interesting, considering the stories that go on in our heads easily continue for MUCH LONGER than 90 seconds. (Perhaps we should all call ourselves great storytellers like Bill Cosby.) But seriously though, after 90 seconds of listening to your co-worker ask for your assistance and you then responding to his or her request, do you often find yourself hung up on the situation repeating it in your head, or making stories up about this person never doing any work and always passing it off onto others? If so, you're digging your own grave at a very rapid and emotionally-charged pace. By learning to manage your reactions/responses in simple situations such as these, it is quite possible that you may never even reach the 90 second point. 

Observe what happens inside of you during similar situations. Do the same things always appear? Does your breathing always rise up into your chest and occur more frequently? Do you clench your jaw automatically? Does your face always blush? If you picked apart each physiological response that happened in these situations and pondered about them, I'm certain you could come up with a way to limit the length of its presence in the moment, and perhaps for good. 

Understanding what happens inside of your body and how it manifests on the outside will determine your ability to live with or without "stress". So, the next time you encounter what you consider to be a "stressful" situation, keep your senses open. After the situation passes, reflect upon what just happened and understand why your body did what it did. Do this and the relationship you have with your body will strengthen, and who knows, maybe even your relationship with others will as well.

Peacefully, 

Each day as I stand on the metro commuting to and from work, I am privy to some of the most interesting, outrageous, and often repulsive conversations that would make even the NSA want to stop listening in. Recently, while hearing the nitty-gritty details on someone’s view of their acquaintance at work, I found myself reaching deep into my pocket for my earphones faster than you could say “Is this my stop yet?” After I quickly and carefully placed them into my ears and cranked up the volume on whatever Pandora channel I could select the fastest, I found myself contemplating the impact of the words we choose to use in our conversations.

It was Rudyard Kipling who said, 

“Words are, of course, the most powerful drug used by mankind.” 

How true this is when we think of how far our words actually reach.  Speaking our words into the ether that fills the space around us and leaving them to the wind of our breath to be carried contagiously to the tongue of the next vulnerable open mouth only to be spit back out like a venomous vapor unknowingly contaminating those around us, dead or alive. This leads me to several small and big-picture questions to which we can take a closer look. When I am speaking…

1.       Do I think before I speak?
2.       Do I take into full consideration the person I am speaking about?
3.       Do I realize the true meaning of my words?
4.       Am I imagining how others will translate and spread my words and the atmosphere I create?

          And most of all…

5.       Do I think of (and honor) my elders when I am speaking?

Let’s take a closer look at these five questions.

Do I think before I speak?

When someone says something that penetrates beneath your skin and draws closer and closer to your dignity as a human being, do you respond or do you react? What’s the difference, exactly? A reaction is simply your immediate and uninhibited reply to someone’s speaking or action. A response is, in essence, a controlled and well-orchestrated reaction. So, when you speak, are you reacting or are you taking the time to form an effective response?  Yes, everyone should speak from his or her heart. But remember, even your heart pauses between beats to allow for graceful communication between itself and the organs with which it communicates so that you may stay alive.

Do I take into full consideration the person I am speaking about?

A friend recently reminded me of an old Chinese concept I often use to define my role as an Acupuncturist: “The person you are addressing hears what you have to say and also tries to hear what you are not saying.” When you listen to a conversation, do you only hear what is on the surface or do you also take into consideration the person being spoken about? This is like looking at the back of your hand but thinking about what the front of the hand looks like without turning it over. Now, imagine when you are speaking about a colleague at work who does not carry his or her own weight. Do you, before you speak, attempt to understand the possibilities of what may be occurring in his or her life or do you willfully jump to conclusions and rashly judge the person for what they have or have not done? Compassion is the key that will lock away the evils of judgment.

Do I realize the true meaning of my words?

I mostly mean this question in a quite literal sense. Have you ever considered the true meaning and etymological path of the words you use in everyday common language? Do the words you choose actually align with the description you are attempting to provide? I assert that a large majority of our words are misused as well as misplaced leaving our predecessors to wish THEY had earphones of their own (and an eclectic selection of Pandora channels). Just think of the wording used in the United States Constitution or the Declaration of Independence and then consider how many people you know speak as eloquent as our forefathers. In essence, we should be consciously choosing the words that accurately relay the message we wish to deliver in every conversation we engage in.

Am I imagining how others will translate and spread my words and the atmosphere I create?

Beyond my reactions and responses. Beyond keeping the other person respectfully in mind. And beyond the root of the words I choose, is the thought of where my words will travel to next. Not just in terms of gossip, but in terms of how open or closed my words are and what world they will create for the listeners. An example would be the difference between hearing a politician speak on civil rights versus hearing someone like Martin Luther King, Junior. A sense of possibility and profoundness is peacefully inserted into every spoken word in order for the listener’s mind to remain fully open and unobscured. So, speak as if you were changing the world…for good.

Do I think of (and honor) my elders when I am speaking?

I admit, this is not a usual question, but it certainly is a worthy one to ask. I am sure you can remember at least one grandparent who spoke carefully, openly, and meaningfully about those in their life. The words we use often are a mirror reflecting back to us the teachings we received throughout our youngest years of life and the lessons we have learned that carried through to the present. When speaking ill of someone, would your grandfather or grandmother approve? It reminds me of the common nutritional recommendation “If your grandmother can’t recognize it as food, it probably isn’t (something you should be eating).” The same is true for language. If your grandparents cannot recognize your words as being truthful and respectful, then you probably shouldn’t be saying them.


To close, I implore you, the next conversation you take part in, to ask yourself these five questions. For your sake, the listener’s sake, and for the world around you once inhabited by your elders. Always ask yourself before speaking, do the words I’m about to voice carry the possibility of a new world that will serve myself, respect those around me, and honor my elders? 

Peacefully,