Tag Archives: health

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 Facebook.com/posabilities4u, Twitter @Posabilities4u, , and Instagram.com/posabilities4u.


Embracing Your Core

Last week, when I wrote about accessing the core, I was referring to the deep core muscles of your abdomen that provide your body with strength, stability, and vitality.  This week the topic is the core of your being.  “Whoa, the core of my being, do you really want to go there?”  Sure!  Why not!

In yoga therapy, we use the koshas to represent the layers of our being with atman at the very center representing our true self or essence.  Unlike the core muscles of the trunk which can become weak or inflexible, atman, or your essence, is enduring and unchanging. What can change is your connection with and awareness of your essence.

The koshas or layers that make up your being are the physical body (annamaya kosha), energy or breath body (pranamaya kosha), emotional body (manamaya kosha), wisdom or witness body (vijnanamaya kosha), and bliss body (anandamaya kosha).  When these koshas become imbalanced or distorted your perception of your essence changes.  Just like the sun never changes even though it may seem to dim with the clouds, your essence never changes even though it may seem to waiver with imbalances in other areas.  When we bring balance to the physical, energy, emotional, wisdom and bliss bodies our essence shines brightly, just like the sun shines brightly when the clouds are cleared away.

There are many approaches that you can use to achieve greater balance and reconnect with your true essence.  Some approaches include:

  1. Get out into nature, feeling the earth, and breathing in fresh air.
  2. Meditate, including sitting meditation, practicing mindfulness, or praying.
  3. Practice Yoga including yoga postures, yogic breath techniques, and mudras.
  4. Eat mindfully and nutritiously, and drink adequate amounts of water.
  5. Surround yourself with people that love and support you.
  6. Get enough sleep.
  7. Read philosophical or spiritual texts.
  8. Engage in creative outlets that you enjoy.

Just as strong, flexible, and engaged core muscles provide your body with strength, ease of movement, and vitality, a strong connection to your true essence allows you to find greater contentment and harmony in your life and experience your bliss.

Yoga is about clearing away whatever is in us that prevents our living in the most full and whole way. With yoga, we become aware of how and where we are restricted — in body, mind, and heart — and how gradually to open and release these blockages. As these blockages are cleared, our energy is freed. We start to feel more harmonious, more at one with ourselves. Our lives begin to flow — or we begin to flow more in our lives.” ~ Cybele Tomlinson

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

You may find her at Facebook.com/posabilities4u, Twitter @Posabilities4u, and .

Note to Self: Breathe


We all do it, we do it every day, and we’ve done it since the day we were born.  Yep, let’s face it, we all breathe.  But, have you given serious consideration to this vital function and all the important roles that your breath plays in your day to day life?

First of all, you know that you need to breathe to stay alive, but your breath does many other things for you including:

  1. Stress reduction– Deep, slow breathing with long exhales has been shown to reduce the fight or flight sympathetic nervous system, and help the rest and digest parasympathetic system.  This can help reduce our stress, pain, and other chronic conditions associated with stress.
  2. Chronic disease management – It has been scientifically proven that deep breathing can positively affect the heart, brain, digestive system, and the immune system.  According to Mladen Golubic, a physician in the Cleveland Clinic’s Center for Integrative Medicine, breathing can have a profound impact on our physiology and our health.  “You can influence asthma; you can influence chronic obstructive pulmonary disease; you can influence heart failure,”
  3. Pain control – Scientific studies have found that participants who practice deep breathing in conjunction with pain medications during medical procedures experience less pain, discomfort, and emotional upset.
  4. Communication – Try to talk without breathing.  You can’t do it!  Have you ever noticed how hard it is to finish a sentence when you are short of breath?  Any singer or public speaker can tell you that as your breath control improves your ability to communicate improves.
  5. Energy regulation – With training we can learn to use the breath to energize or relax us, or move our energy into better balance.

As a Physical Therapist, Yoga Therapist, and yoga instructor, I often guide individuals in bringing their attention to their breath, and in breathing techniques targeted at different outcomes.  There is no one way of breathing that is “right” for everyone, at every moment.  The first step is to become attuned and aware of your breathing – mindfulness of the breath.  If you would like to explore the power of your breath further, there are many practitioners trained in this powerful tool, including yoga therapists and instructors, meditation instructors, respiratory and physical therapists, and voice coaches.

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

You may find her at Facebook.com/posabilities4u, Twitter @Posabilities4u, and .