Physical Development

Goals: Improve mobility, agility and endurance to optimize physical performance. Encourage ease in athlete's ability to move and breath during activity. 


  • Improve agility and range of motion by simultaneously lengthening and strenghtening muscles for a strong body that is not muscle-bound or restricted by bulk.
  • Reduce strain on larger dominant muscles by activating under-utilized surrounding muscles.
  • Release muscle tension and counteract strain from repetitive activity.
  • Strengthen the diaphragm and increases respiratory capacity during activity to increase oxygen taken in to feed the muscles and improve endurance.
  • Decrease likelihood of injury through body awareness and knowledge.




This program is focused on functional mobility and sharpness of mind to enhance performance, lessen the likelihood of injury, and prolong the lifespan of activity.

​​​Mental Development 

​Goal: Settle the chaotic mind through meditation, breathing and asana (postures). Improve ability to focus without mind-wandering or useless thoughts during activity.


  • Neuro-imaging shows that a regular yoga practice has the ability to change the function and physiology of the brain and the stress response system.
  • Regular yoga helps to turn off the emotional brain (amygdala and SNS) and turn on the logical brain (prefrontal cortex and PSNS) through regular practice.
  • ​​MRI scans show people who practice yoga have more gray matter (brain cells) than non-practitioners. The more regularly one practiced, the more enlarged those areas of the brain were.

Benefits of Yoga and Meditation:

  • Improve brain function and ability to single-pointedly focus on task.
  • Enhance efficiency by cultivating awareness of emotions and mind-chatter, and learning how to retrain thought patterns.
  • ​Improve overall emotional well-being and health through awareness and understanding of how the mind and body function.

Why Ashley Rufo:

​It is imperative that athlete's take ownership not just of their body, but of how their body moves and how they move it. Equally important is an athlete's ability to connect with and understand his or her emotions and thought-processes/patterns. With an emphasis on proper engagement and mental attentiveness, Ashley seamlessly combines the mental, emotional and physical pieces of the practice in a way that is individual, simple and palatable for athletes.