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Philadelphia, PA

On the Goga brings you yoga where you need it, when you need it. Private yoga, semi private yoga, small group yoga, yoga parties, and corporate yoga. Currently serving the greater Philadelphia area.



On the Goga is about more than just the asanas (poses) of yoga. Yoga itself is simply the act of doing anything - reading, grocery shopping, meditating, eating, or parallel parking - just for the sake of doing it, with total focus and attention. On the Goga's blog is a cumulation of editorials, research articles, and resources we find helpful in living a full and happy life. Take what fits, leave what doesn't, and have fun exploring.

Why We All Need to Practice Emotional First Aid

Anna Greenwald

How to heal and grow from common heartaches


The following is based on a TEDTalk by psychologist Dr. Guy Winch called “Why We All Need to Practice Emotional First Aid."

Corporate Wellness Philadelphia

We’re taught from a young age that if we get a cut, we need to keep it clean. If we want to keep our teeth, we have to brush them twice a day. We know that habits of physical hygiene are important for our health - but habits of emotional hygiene are equally as crucial.

As humans, we suffer both emotional and physical injuries. Unlike physical injuries,  we are often taught to suppress or “power through” emotional injuries. Butemotional pain from experiences of failure, rejection or loneliness doesn’t always heal on it’s own. 

It’s important to practice “emotional hygiene:” actionable, scientifically-supported tools for treating emotional wounds, healing them, and strengthening our emotional resilience. 


How do you react when you feel the sting of rejection, the ache of loneliness, or the pain of failure? We have all developed unique responses to painful emotions as a means of self-defense. Become aware of how you act when you are in emotional pain. From here, you can begin to take steps to heal.


Our thoughts can be our most supportive friend in one minute, and our greatest critic the next. When we experience emotional pain, our thoughts can turn negative fast. It’s important not just to pay attention to what that pain feels like, but to actively stop the process of negative rumination.


When you notice yourself ruminating (re-playing) negative thoughts in your head, take a 2-minute distraction-break to stop thecycle. This short distraction is all it takes to keep your brain from going down the rabbit hole of reinforcing negative emotions.


The urge to over-think can be powerful. Sometimes it can seem like the only option. No matter how strong the urgent gets, you have the ability to practice shifting your focus. This practice over time builds the habit of emotional hygiene.

Practicing these habits of emotional hygiene can change your perspective and quality of life in as little as a few days: pay attention, stop emotional bleeding, protect your self-esteem, and battle negative thoughts. 

Dr. Winch explains: “When you’re in emotional pain, treat yourself with the same emotional compassion you would expect from a good friend.”

Workplace wellness is kind of our thing. 
Find out how we are helping companies that care, take care of their employees:

Resorative Sunday Yoga Flow

Anna Greenwald

Relax, Recharge, and Reset for the Work Week

Check out the entire, original post at

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On the Goga is Philadelphia, PA's leader in corporate wellness for companies looking to base their corporate culture in mindfulness and wellbeing. Specializing in corporate yoga, workplace wellness program development, mindfulness meditation, nutrition workshops, nature retreats, company retreats, wellness consulting, surveying and analytics for happiness and workplace engagement, and physical and mental wellbeing programs. Our services come to you as a mobile corporate yoga studio and corporate culture building company.

3 Ways Science Agrees That Yoga Will Help You Launch Your Business

Anna Greenwald

8:00-8:45 AM | $10/Class

When Richard Branson, Arianna Huffington and Steve Jobs agree on something, it’s time to listen up. Mindfulness has swept the world of entrepreneurship for a reason. Here’s how science suggests that yoga and mindfulness help to cultivate the perfect set of skills to launch a successful business, and lead a fuller, happier life.

Hatha Yoga (the practice of physical yoga postures and breath control), at its core, is a physical practice of mindfulness. Hatha yoga draws awareness to the present moment by using physical cues and sensations as the focal point. A common misconception is that yoga is about perfecting the pose you’re doing, when in actuality it’s simply about noticing how that pose feels in your body on any given day, and what thoughts are triggered in your mind.




Yoga for the Philadelphia Entrepreneur Startup Community

The Science: Yoga practice heightens your body’s recovery and resilience to stress on an autonomic and physiological level. A study reported by the NIH in 2016 demonstrated that yoga practitioners have significantly increased Heart Rate Variability (the ability of your heart rate to react and recover under emotional or physical stress) compared to their counterparts. HRV is directly associated with self-regulation and wellbeing. The results suggest that yoga practitioners have a greater capacity for stress mitigation and resilience.

The Gist: Entrepreneurs experience more stress and stress-related health problems than employees or managers. No surprise there. When you practice mindfulness through yoga, your body and brain are changed on a physical level, making it easier to navigate through tough days, weeks, months, or years of uncertainty, long hours, and in all other words - insane stress of starting a business.



Resources for Philadelphia Entrepreneurs to reduce stress and find community

The Science: In a study done by the University of Illinois in 2012, the research found that just 20 minutes of yoga sparks “significantly superior” cognitive function in practitioners. It was shown to improve focus and information retention, and to decrease mental fog. In addition, another study published by the NIH in 2011 showed that a regular yoga practice leads to “an improved sense of energy to live life fully and with genuine enjoyment.”

The Gist:  Just 20-minutes of yoga measurably improves your brain function, making it easier to accomplish all the things on your to-do list. You’ll do them faster, with more ease, and with sustained practice, more energy and enjoyment. For any entrepreneur, multitasking is a crucial skill, and yoga helps to develop the cognitive tools you’ll need to master it faster and more efficiently.



Inexpensive yoga in philadelphia

The Science: A brain imaging study conducted by professors at Duke University and Florida State University found that while yoga practitioners responded normally to negative stimuli, their later moods were less affected by the negativity. The research suggests that this is due to their brain’s ability to selectively implement “strategies to reduce emotional interference during competing cognitive demands.”

The Gist: Entrepreneurs are almost routinely faced with tough decisions and rejection, and like it our not, our gut reactions to these situations drive a majority of our decision-making. By practicing yoga, our brains become adept at uncoupling negative observation from affect, meaning we develop conscious, effective strategies for objectively recognizing a negative situation, but not acting out of negative emotions. When it comes to running a business, this skill alone can make the difference between success and failure. 


Join Philadelphia's First Entrepreneurs Yoga Community.

Where: Benjamin's Desk 1608 Walnut St and 601 Walnut St
When: Wednesdays (1608 Walnut) Thursdays (601 Walnut), 8am-8:45am
All-levels | Drop-ins encouraged!

Questions? Concerns? Reach out!  
On the Goga (
harlotte Lee (


On the Goga is a Philadelphia, PA mobile yoga studio that brings corporate wellness, corporate mindfulness, corporate yoga, private yoga, meditation, wellness coaching, executive coaching, yoga and wellness parties to you in your space.

5 Ways to Apologize Authentically

Anna Greenwald

Written by: Anna Greenwald

Using Mindfulness to Say I'm Sorry

Saying "I'm sorry" is simple, but apologizing authentically and effectively is often a complicated and sometimes challenging responsibility. Whether you forget an important business meeting, accidentally hurt a friend's feelings, or simply make a mistake, there are a lot of mental blocks that can get between us and a clear, honest apology that not only moves the situation forward, but allows us to feel better along the way. Here are 5 ways to develop and deliver an authentic apology. 

1) Ask Yourself Why You Want to Apologize

This is the hardest first step. When we realize that we've done something wrong, the guilt and denial often sinks in before we can fully analyze the situation. This can lead to delaying an apology, not owning up to our role in the conflict, or even sometimes lashing out at the other person(s) involved. The simplest (though arguably most challenging) first step to an authentic apology, is to consider why you want to apologize in the first place. Considering the facts only (let go of any judgement or explanations of yourself, others, or the situation) write out what you did that you feel you want to apologize for. 

2) Consider the Situation From the Other Side

Put yourself in the other person's shoes. I know, it sounds cliche, but putting ourselves in someone else's shoes when we're feeling guilty, judged, or even angry, can be extremely challenging. Start by considering what sentiments the other person(s) are expressing. Are they angry? Sad? Disappointed? Insulted? Consider if you can understand (not necessarily agree) where those emotions might stem from in them. If you're not sure how they're feeling about it, consider how you might feel if the situation was reversed. Not if they had done the same thing to you, but really try to consider how you would feel if you were them in this situation.

Once you understand where they're coming from, even if you don't agree with it, you can start to address the apology itself.

3) Get Clear About Why You Are, Actually, Sorry

Authentic apologies come from one thing... authentically feeling sorry. If you are not feeling sorry for what you did (ie: you think it was the right decision for you, you had a reason, etc.) consider apologizing for the way you made that other person feel. You just put yourself in their shoes, so you can do your best to imagine the feelings they are having. If you can understand that the feelings they are experiencing are linked, in their mind, to your actions, you can apologize for how your actions made them feel. Find one (or a few) words that describe the feelings you are apologizing for (in whole or in part) contributing to. Examples: "Insulted" "Betrayed" "Rejected" "Teased"

And remember: make your apology complete. If there is a part of the apology you are avoiding, don't. It's not going to feel better if you don't apologize completely. This does NOT mean take blame. It means consider the situation from all sides, and be honest with yourself about what you have to apologize for. It's okay for this to be uncomfortable. Each time you do this, you'll become a stronger version of yourself.

4) Eliminate Blame from the Equation

If you're stuck on the blame, consider this: What is that blame getting you?

Try this exercise:

  1. Write out who you are blaming, and what you are blaming them for.
  2. Then underneath that, write out two columns: "Benefits of Blame" and "Costs of that Blame."
  3. Write out your ultimate desire for the situation
  4. Consider how you can take responsibility for moving the situation in the direction you want it to go, even if that simply means letting go of blame.

Blame is in the past; it can't help the present situation. Even if blame feels like it is protecting you, it is probably costing you more overall. Don't blame the other person. Don't blame yourself. Look forwards: Regardless of who is "right" or "wrong" in the situation, it is your responsibility (aka opportunity) to move the situation forward positively, no matter what.

5) Nike that S***

Just do it. You are apologizing to mend your relationship, you are apologizing to soothe the other person(s), but you are ultimately and most importantly apologizing to set your own mind at ease. Remember that the fear of apologizing comes from the fear that apologizing will make you feel bad/worse, but in fact, it does the opposite. When you can give an authentic, complete apology, it makes you feel amazing, and you are no longer subject to your own fears and judgements. 

When in doubt, I use this mantra: My value is not success, my value is courage.

Go be bold.

How to say sorry when you're angry. Authentic Apologies.

On the Goga is a Philadelphia, PA mobile yoga studio that brings corporate wellness, corporate mindfulness, corporate yoga, private yoga, meditation, wellness coaching, executive coaching, yoga and wellness parties to you in your space.