Category Archives: Newsletter

Take Charge of Your Health

7 easy steps to improve your health and save health care dollars now and in the future.

It seems that health insurance and health care have become more confusing and uncertain than ever before.  While you may have limited control over the health insurance and health care systems, there are many things that you can easily do for yourself, on a day to day basis, to decrease your risk of illness and in turn, save health care dollars now and in the future.

7 easy steps to improve your health and decrease the risk of illness in the future include:

  1. Listen – Awareness is perhaps the first and most important step in caring for your health.  Take time every day to check in with and listen to your body and mind.  If things seem off to you, take steps to get them back on track!
  2. Maintain an active lifestyle – Move frequently, move in a variety of ways, and get outdoors as often as possible!  Find activities that make you feel great and that you look forward to doing.
  3. Watch what you eat – Your daily nutrition can have a huge impact on your long-term health.  Eat with an intention to nourish your body so that it can function at its highest level!
  4. Manage your stress – Stress can take a toll on your physical and mental health.  While all stress cannot be avoided, you can take steps to limit it, and to better cope with stress that you cannot avoid.
  5. Sleep – Make sure that you are getting adequate sleep.  Sleep disruptions can have serious long-term effects on your health and can zap you of energy.  If you are having trouble sleeping work with an expert to find ways to improve your sleep.
  6. Know when to see your health care provider – You are the expert on your unique body and mind, your health care provider is the expert on disease prevention and management.  See your health care provider for regular check ups and when things don’t seem quite right so that you can work together as a team to nip any potential problems in the bud!
  7. Enjoy! – Life enjoyment (Santosha) is perhaps one of the most overlooked and most important steps in maintaining a feeling of health and well-being.  Taking a moment each day to acknowledge all the good in your life and exercise your gratitude muscles can result in decreased stress and encourage you to take better care of yourself each and every day!

Despite all of your best intentions and actions, there are times when you will need to access health care, and it’s nice to know what options there are to spend (or save) your health care dollars!  Posabilities is now able to accept Health Savings Account (HSA) cards and Flexible Spending Account (FSA) cards for Physical Therapy services.  Also, some programs now allow you to use your FSA & HSA dollars for Yoga, Yoga Therapy, and Massage.  You should check with your individual program for coverage.

At Posabilities we are proud to offer a variety of options for you to support your health and well-being including Physical Therapy, Yoga, Thai Yoga Massage, and Yoga Therapy!   If you have any questions about any of these services, please do not hesitate to contact us!

Katey Hawes, owner and founder of Posabilities, Inc., is a physical therapist, registered yoga teacher, and yoga therapist.

You may find her at, Twitter @Posabilities4u, , and


Spring 2013 Newsletter from Posabilities

Welcome Spring!

flower-in-snowEquinoxes occur when the axis of rotation of the earth (i.e., the line from the N to S poles) is exactly parallel to the direction of motion of the earth around the sun. This happens on two days of the year, the spring and autumn equinoxes. This means that day length is exactly the same (12 hours) at all points on the earth’s surface on these days (except right at each pole, where it will be about to change from permanent light to dark, or vice versa).

Equinox is the exact point between winter and summer, a moment of balance, perhaps practice some balancing poses to tune into the Earth. After a long winter’s rest the light is returning and you can hear the chick-a-dees singing their spring song as the ground thaws and the mud makes ready for new growth. In Chinese acupuncture spring is a powerful time of energizing and breaking through into action. It is a good time for spring cleaning both in your house and external life as well as time to do an inner cleanse of poor habits of eating, thinking and acting.

Reflect upon the thoughts and goals you had during the Fall Equinox and for the New Year. Consider the lessons and experiences of the past six months and decide what is hindering progress with your goals.  Ask yourself — What important seeds of truth need to be revealed this spring, in order for me to truly know myself so that I may blossom into my essential being?

It’s time to awaken from winter’s hibernation, inactivity and self-introspection and put thoughts and plans into action! It is a time to drink in the sunlight, plant your seeds of intention as well as food, visit a greenhouse reminding us of the abundance that is coming our way!

Yogis all over the world celebrate the Equinox’s and Solstice’s with 108 Sun Salutations. This could be a good time for you to bring a daily Sun Salutation practice into your life by practicing one or more Sun Salutation each day and see what happens!

Happy Spring, Katey Branch


Click on the calendar to view the class schedule at Posabilities!

Posabilities Welcomes OH Yoga! to 15 Tannery St.

ohyoga180-blkNamaste!  The lights have been on at Posabilities (Literally and figuratively) since late January, and I have been honored and humbled by all the light and love that many of you have brought into the space.  When Katey, Kathryn, and I began our OH Yoga! collaborative 10 months ago I fantasized about something like this, but never imagined that we would be in our own integrative wellness space so soon!  With the move to 15 Tannery St., and the formation of Posabilities Inc., we are now able to offer a spectrum of therapeutic and wellness opportunities including yoga, physical therapy, energy work, massage therapy, fitness classes, meditation, and yoga therapy all under one roof!  We are hoping to continue to grow and expand our offerings to the community with your support and participation.

If you have ideas of other services or activities that you would like to see offered at Posabilities, or if you, or someone you know, have services or knowledge to share that support our vision of health, happiness, and wellness I invite you to consider offering your services, classes, or workshop at Posabilities.  I am especially hopeful to be able to offer Tai Chi and dance in the Posabilities space.  Click here to send your ideas!

I offer deep gratitude to my fellow instructors and practitioners at Posabilites, Kathryn Gardner, Katey Branch, Julie Beddie, Anne Smith, and Carley Packard, and to each and every one of you.  The light in me honors and acknowledges the light in each of you.

Peace,  Katey Hawes

Upcoming Classes and Events

Meditation 101- What is meditation and why do it? – Starting April 7  5-6pm weekly at Posabilities with Kathryn Gardner

Click here to read more about the class!

Being a Healing Presence Workshop March 30, 4-6pm led by Katey Branch at Halls Pond Healing Arts

Come experience yourself as a Healing Presence. Through information, guided exercises, practicing listening skills, aware physical contact and being witness you can manifest being a healing presence with yourself, your loved ones and others.

$20 workshop fee if pre-registered, $25 at the door.  Call: 207-890-9622

253 Halls Pond Rd. S. Paris (off Rt 119 towards Hebron) Halls Pond Healing Arts

Get fit while you sit!

Community Class Wednesday April 10, 11:00am-12:00pm offered by Katey Hawes, MS, PT, RYT

Regular classes begin Wednesday April 24

Enjoy this physical therapist lead class that focuses on helping you improve your strength, flexibility, balance, and breathing patterns.  Exercises include stretching and strengthening exercises that can be done in a chair or on a mat, standing balance activities that can be modified to be done from sitting, and breathing exercises that can be enjoyed in any position.

Chikitsa chat – Therapeutic tips to bring greater balance to your life with Katey Hawes

With the spring equinox and the steadily lengthening days I would like to share a mudra, or hand gesture, that can offer support for your transformational fire (agni) and instill enthusiasm, energy, and a sense of clear direction for your life journey.

Achala agni mudra – Make the hands into fists facing each other with the index fingers extended straight out.  Bring the tip of each thumb to rest on the second joint of the middle finger on the same hand.  Then bring your hands together so that the tips of the index fingers of both hands come together, followed by the knuckles of the other 3 fingers and the tips of the thumbs of each hand.  Bring your hands in front of your solar plexus with your index fingers forming an arrow pointing outwards.  Your forearms should rest against your side ribs, with your shoulder blades back and down, and spine naturally aligned.

The light of agni illuminates my being, providing perfect balanced energy.

Please click here to Meet your OH Yoga! Teachers

We are happy to introduce our newest Instructor to Posabilities – Julie!

julie-framedJulie Zeitz Beddie, B.A., M.S.W, L.C.S.W- Julie discovered a love of dance and movement early in her life.  This led to exploration of yoga asana and self inquiry.  Julie followed a desire to understand the connection between the mind and body, and our universal interdependence.  She has worked over 20 years in the mental health field, obtaining her Bachelor of Arts in Psychology from Miami University in Oxford, OH and a Masters of Social Work at the University of Kentucky in Lexington, KY.  Julie completed her 200 hour teacher training in June 2009 through Elemental Yoga in Boston, Mass., with Bo Forbes.   Yoga has been a vehicle for Julie’s own healing journey and she loves being able to assist people in finding the deep healing that yoga can bring to one’s mind, body and spirit.


The definition of Namaste (pronounced na, ma, stay) is both a physical gesture and a spoken spiritual salutation, which is the recognition of the divine spirit (or soul) in another by the divine spirit in you. The word Namaste translates simply to “I bow to the divine in you.”

In love and light, Katey, Kathryn, Katey and Julie!

For more information contact: KB 890-9622 * KG 890-7823 * KH 743-0930 to contact JB leave a message at Posabilities 743-0930

Katey Hawes, owner and founder of Posabilities, Inc.., is a physical therapist, registered yoga teacher, and yoga therapist.

You may find her at, Twitter @Posabilities4u, and .