​​​​​​It is often said that the practice of yoga is about joining the body, breath, and mind. By connecting physical postures, breathing exercises, and present-moment awareness, yoga helps to enhance one’s mental health and well-being.

Mindfulness is a broader term -it is a state of mind that involves paying close attention to your present moment experience with compassion, curiosity, and non-judgment. It involves being a non-judgmental observer of the events and experiences of your life as well as your thoughts, feelings, & sensations.

Therapeutic yoga involves the use of yoga postures, breathing techniques, and other mindfulness exercises to address mental health challenges. In therapeutic yoga classes at Tuttleman Counseling Services (TCS), there is a decreased emphasis on achieving specific shapes or exercise goals, and more emphasis on therapeutic goals, connecting to the present moment, and honoring your choice and bodily cues in the practice. All of the yoga and meditation classes at TCS are taught by a certified yoga teacher and mental health therapist. Therefore, all of the same guidelines surrounding informed consent and confidentiality also apply to our therapeutic yoga groups.  

There are a variety of physical and mental health benefits to a regular yoga and mindfulness practice. Research supports using yoga and mindfulness as a complementary approach to addressing mental health challenges such as anxiety, depression, grief, stress, social anxiety, and symptoms of trauma, among others. Benefits also include increased focus and concentration, improvements to cognitive skills like memory and learning, reduction in stress and anxiety, increased distress tolerance, and improvements to mood (American Psychiatric Association, 2019; learn more here).

Learn more about our current schedule of offerings here.

TCS is proud to celebrate and honor the origins of yoga and mindfulness practices and support our students in finding ways that work for them to respect this rich history.

The word yoga comes from the Sanskrit word yuj meaning “to yoke,” or to join or unite. Yoga first originated in southeast Asia over 5,000 years ago. Traditionally, yoga is understood as having eight “limbs,” or components; one of these eight components is postures. Westernized yoga practices primarily conceptualize yoga as these postures; however, also included in the eight limbs are breath, concentration, and meditation (Satchidananda, 2012).

Discovering ways to honor the lineage of yoga and mindfulness can look different for different people, and we encourage each student to find what works for them. Some examples of starting points include:

• Get curious and practice cultural appreciation – research and dedicate oneself to studying the history of yoga and mindfulness. Learn more about practicing cultural appreciation of these traditions and addressing harms caused by cultural appropriation.
• Connect with others – connect with a friend, mentor, or teacher on questions or thoughts about the practice.
• Stay mindful – Use the skills of mindfulness (i.e., observing and remaining present, nonjudgmental) when contemplating, discussing, and researching the origins of yoga. 
• Gratitude – consider ways to integrate honor of yoga’s lineage into your regular yoga or gratitude practice. Celebrate these traditions by encouraging others to undertake their own learning journey. 

Satchidananda, S. (2012). Yoga Sutras of Patanjali (Trans. by Satchidananda). Integral Yoga Publications.(Original work published 2nd Century BCE).

Yes, absolutely! Our classes are designed to serve participants of all levels, including beginners. Come open to learn and remember that this is a practice that you will deepen and strengthen over repeated implementation and time. Listen to your body and use props and modifications as needed.

You do not need to be flexible to practice yoga and mindfulness. Let us repeat, you do not need to be able to touch your toes, do a backbend, or sit cross legged to do yoga. It is common to fear not being flexible enough to do yoga; however, flexibility is built and strengthened over time with repeated practice of stretching and yoga postures. We all need to start somewhere.

All levels of flexibility and yoga experience are welcome in TCS yoga classes. Note that there may be elements that are challenging and we encourage you to listen to your own body, use props and modifications, and maintain a mindset of openness and flexibility.

The practices of mindfulness and meditation are not about silencing your thoughts or “emptying” your mind, but instead about becoming an observer of your thoughts and feelings nonjudgmentally. They help us connect to the present moment through our breath, bodily sensations, and senses. They are practices that even the most experienced practitioners will tell you take ongoing commitment and moment-to-moment engagement. The practitioner benefits regardless of whether their minds begin in a “busy” or “quiet” state.

Yes, absolutely! Our classes are designed to serve participants of all levels. Try to find something new as you navigate familiar poses. Deepen your practice through remaining in the present moment and synchronizing the movement to the breath. Yoga is a lifelong practice, and each time you step on the mat it is an opportunity to listen to the body, deepen your self-acceptance, and connect to the present moment.

For virtual classes, we ask that you find a quiet, private space in the state of Pennsylvania to complete the session. Plan to wear loose, comfortable clothing and bring water or tea to stay hydrated. We also recommend setting up a yoga mat or towel. (This helps with directional cues such as “step to the top of your mat”). It is also recommended to have a small blanket or towel, or two yoga blocks or thick books to use as props.   

For in-person classes, we ask that you aim to arrive five minutes early and check in at the front desk when you arrive. You’re welcome to bring your own props, and TCS also has props (i.e. yoga mats, blocks, bolsters, blankets, straps) that you can use. Plan to wear loose, comfortable clothing and bring water to stay hydrated.

For both in-person and virtual yoga classes, TCS expects students to:

• Complete and return this Temple Yoga Release waiver.
• Remain mindful of other people’s boundaries, space, and practice; conduct yourself appropriately. 
• Please silence and put away your cell phones during the practice.
• Be kind to yourself and your body, take things at your own pace, and take breaks when you need to. Remember this is about cultivating a practice.
• Communicate any injuries, current pregnancies, or other needs or concerns with the TCS yoga therapist in advance.
• Wear comfortable clothing that allows for easy movement. Socks are optional.
• Come hydrated and bring a water bottle.
• For virtual classes –
  • We use Zoom for class sessions, which meets HIPAA standards of encryption and privacy protection.
  • It is important to have a secure internet connection rather than public/free Wi-Fi.
  • It is important to be in a quiet, private space during group sessions and to be located in the state of Pennsylvania.
  • It is essential that no family member, friend, or other individual can overhear or see the class session. Please use headphones for added privacy and protection.
  • Recording of class sessions or use of the chat feature for anything other than logistical issues (e.g., inability to hear) is not permitted.
  • Your video must be on during the session. We ask that your audio remain muted unless you are participating.
  • In order to be punctual, please set up for the session at least five minutes before it is due to begin. You will be admitted to a virtual waiting room. Access to class will close after 5 minutes.

Great, we are so glad you’re interested! Students need to be referred by a TCS clinician to join a class. To be connected with a TCS yoga and meditation class, please register for our services here: https://counseling.temple.edu/access-services

You will be contacted by our front desk team to schedule and complete an intake appointment. At that appointment you can express your interest in the yoga and meditation program and be referred!

Already have a therapist at TCS? Contact them to let them know you would like to be referred to the TCS Yoga and Meditation program.

Please contact our front desk at (215) 204-7276 to register for services and schedule a therapeutic yoga and mindfulness consultation appointment or phone call.

Recommended Resources to Explore and Learn More:

• Visit the Resilience Resource Center at TCS to explore mindfulness more!
• Apps: InsightTimer, Headspace, Welltrack Boost
• Websites:
  • Self-Compassion: https://self-compassion.org/
  • Mindfulness Institute for Emerging Adults: https://mindfulnessinstituteforemergingadults.com/
  • International Association of Yoga Therapists (includes additional benefits of Yoga):  https://www.iayt.org/page/HealthBenefitsOfYoga
• Books:
  • Mindfulness in Plain English by Bhante Gunaratana
  • Miracle of Mindfulness by Thich Nhat Hanh
  • Mindful Twenty Something by Holly Rogers
  • Breath by James Nestor

References

American Psychiatric Association (2019) Yoga As Mental Health Treatment [webpage].

https://www.psychiatry.org/news-room/apa-blogs/yoga-as-a-mental-health-treatment

Baitmangalkar, A. (2022). How We Can Work Together to Avoid Cultural Appropriation

in Yoga [webpage].https://yogainternational.com/article/view/how-we-can-work-together- to-avoid-cultural-appropriation-in-yoga/

Satchidananda, S. (2012). Yoga Sutras of Patanjali (Trans. by Satchidananda). Integral Yoga Publications.(Original work published 2nd Century BCE).