Become more aware of your body, how it feels, moves, and what it makes it feel GOOD!


Feel more flexible and less stiff


Create ease of movement in your body


Breathe and connect with your breath to assist and complement movement


Find the right muscle for the exercise or task at hand


Develop strength and endurance using quality methods versus quantity repetitions


Understand that subtle movements that focus on HOW you do exercise vs. HOW MANY you do


Start small and go Big: Build upon each exercise and integrate them into larger/functional movements


Gain a better understanding of optimal alignment and muscle use principles


Learn how common “rehab” exercises should feel in your body


Find the optimal movement patterns for your body.

Mindful PT is appropriate for those who:

  • Desire an at-home physical therapy-type practice
  • Want to learn best practices for therapeutic exercises and better optimize their body, both alignment and function
  • Want to understand what optimal alignment is and how that feels.
  • Have decided it’s time to have a better understanding and take ownership of one’s body
  • Are unsure if they are doing exercises correctly but are unable to work directly with a physical therapist
  • People who want to learn how to move better, those going from a less active to more active lifestyle
  • Have injuries that haven’t gotten better
  • Are doing other therapies and want to try something different
  • Have been approved to do exercise by their doctor

By focusing on systematically rewiring all of these interconnected patterns – via PT drills, yoga, and mindful release work – into healthy forms of movement, Diana was able to free me from pain in just three sessions spanning a little less than three weeks.  Beyond being unexpectedly free of pain in my psoas, other lifelong issues in my body that I had previously chalked up to genetics suddenly vanished in tandem. Overall, the condition of my body improved beyond what I ever thought was possible.

-Peiling Junek (Yoga Teacher, Kula Yoga Project)


Yoga therapy is a wonderful specialty for healing and preventative care. Diana Zotos is at the top of this profession. Her knowledge of body awareness and the human muscular and skeleton body is impressive. She is also a very attentive, intelligent and kind person and therefore a pleasure to work with…She has been a godsend and anyone dealing with preventative care to keeping one’s body healthy to recovery from an injury or surgery should seek out Diana.

-Sharon Handler Loeb (wife of Ambassador John Loeb)


I do not consider myself a yoga person at all and was initially skeptical that Diana’s holistic techniques would work for me, however, there is no questioning the results. I have worked with Diana consistently for the past three years, and she has skillfully integrated techniques to treat my discreet injuries (knees, back, wrists) while also taking a natural approach to injury prevention by focusing on strength, balance and posture. Her teaching has been integral to improving and maintaining my physical health and well-being.

– Dr. Henry G. Jarecki (World renowned financier, Board member, Yale university school of Medicine)


“ Diana Zotos has devised a unique method that melds the best of physical therapy and yoga to produce a superior physical and psychological outcome. At some point in everyone’s life, more than maintenance is necessary to combat the forces of age, overuse and injuries. PT addresses injuries after they occur and yoga increases flexibility and balance. Diana focuses on core strength and personal physical weaknesses, both to fix “what’s broken” and to prevent future injuries, but also devises personalized routines that allow her clients to broaden their range of activities and increase their output. The psychological benefits of triumphing over age are every bit as important as the
physical ones

– David Jaffe, Managing Partner, Centre Partners


How it works

Diana Zotos developed Mindful PT as a series of videos to practice therapeutic level exercises. The exercises and sequences are separated by target body part to be worked on and by level of difficulty. The three levels of difficulty are Therapeutic, Modified Practice, and Intermediate Practice.

Therapeutic videos are grouped by start position (supine, prone, quadruped, sitting, standing). It is recommended that you do them in this order as they are designed to build upon themselves using movement concepts and body awareness techniques as well as moving from a position of ease to more challenging exercises.

Each group consists of 4-5 exercises, each exercise is approximately 2 minutes. Diana slowly walks you through each step with helpful cues to understand the exercise and its benefits. They are designed to teach subtle concepts and not be very strenuous.

Upper Body videos are good for:
People who having feelings of tightness, weakness, stiffness, achiness or pain in the neck, shoulder and/or upper back pain.



Lower Body videos are good for:
People interested in working on their core, hips, legs, knees and feet



Disclaimer: Videos cannot replicate an in-person evaluation and treatment plan. If you have an injury that persists, consult us directly for an evaluation or your physician.

What does it solve?

Mindful PT will help you:

  • Develop and use body awareness and breath to find optimal function and ease of movement
  • Develop optimal alignment pattern and posture
  • Find a missing muscle that you haven’t been able to use
  • Move better, more efficiently
  • Use your breath optimally for movement
  • Get stronger, feel more flexible, as well as the sense of being more centered and grounded
  • Improve performance
  • Prevent injury
  • Gain more confidence and awareness in your body and its movements

This work is important to me – I think it’s an essential way to tune into my body, my physical holding patterns & postures. I’ve learned so much about alignment and that awareness is integral to a pain free life. Diana’s work in combining the movement and mindfulness of yoga with the skilled hands and mind of a physical therapist offers me a new safe, effective and enjoyable way to achieve and maintain my fitness.

–Kim Cattrall



After doing yoga 5x per week for over 5 years, I was shocked to learn that so much of what I was doing was hurting – not helping – my body. By applying the knowledge learned from PT to my yoga practice, I have dramatically changed my approach to yoga. I feel stronger, healthier and more athletic as a result.

–Anouk Dey (Former Skier for Canadian National Team)




Working with Diana and using her system has been an absolute lifesaver for me. I used to think my knees were shot, but Diana has helped me avoid my everyday knee pain and even gotten me back on the basketball court on a consistent basis. Diana’s unique combination of yoga and physical therapy techniques have transformed my walking and standing postures and allowed me to stretch muscles more deeply and in different ways than I have ever been able to do working by myself or with other practitioners. She’s a miracle worker.

– Larry Barshay (Corporate Partner, Fried Frank)