175 Washington St. Suite B11

Winchester, MA 01890

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clear mind strong body

Self Healing & Pain Management through Ayurveda

Next Class begins May 5, 2020 


CMSB offers a guided, tried and true curriculum on natural approaches to feeling more alive, engaged, and connected with that of the world around you.  It's Rasayana's one-year signature on-line educational program, to teach you how to create within your body and mind, an optimum environment for your body’s ability to heal itself using the principles of Ayurveda, Yoga, and Therapeutic Massage.  I wrote it from 20+ years of professional and personal experience as a licensed, clinical massage therapist; Ayurvedic Health Counselor & Yoga Specialist; and competitive athlete who's had her fair share of injury recovery, pain management and personal health [re] evolution.


 CMSB is for helping down-to-earth, eco & socially-conscious professionals, who are are feeling stretched-out, over-scheduled, and over due for an overhaul in their self-care and energy levels.  It's my response to thousands of questions asked of me on my table, beginning with, "Hey, what do you think about...?"  Here's what I think:

1.  My  goal of all programs at Rasayana is to empower and educate my students and clients in creating and taking ownership of their own health, such that they feel energized, joyful and present to the beauty and magic of life.

2.  The 3 pillars of Ayurvedic medicine provide the answers to...


Reclaiming your time and stopping the race against the clock...

Getting stuff done without burning out...

Having the same amount of energy at the end of the day as you did at the start of it so you can...

Improve the quality of time you spend with loved ones

Have more bandwidth to invest in yourself, your interests, and your hobbies...




Enjoy a healthy weight without becoming obsessed with food, calorie-counting, or fasting...

Practice traditional yoga techniques to bring about balance in the mind-body where...

Reduced allergy flare ups provide more time to enjoy the outdoors...


The classic texts of Yoga and Ayurveda call a person plagued by ill-health a "rogi".  Small, ongoing minor health problems like allergies, muscular tension & pain, insomnia, poor digestion, and anxiety often sap energy.  Chronic fatigue, low libido, foggy memory, painful menses, infertility, autoimmune disease, and Hashimotto's thyroiditis are becoming regular characters in modern-day health histories.  Ayurveda's approach to living prioritizes a seasonal diet, routine bedtimes, and healthy loving relationships to avoid becoming a rogi.  


  Don't accept a life of chronic pain and fatigue as the narrative for your aging process.  That's bull.  


There are tools for living an inflammation free life, aging gracefully, and sharing with the world the best expression of you.  I believe in the genuinely radical act of choosing - on a daily basis - to feel good in the face of all the world's bad.


I maintain the Code of Ethics and standards of behavior set out by the National Ayurvedic Medical Association and the American Massage Therapy Association, and let’s be honest: the best work comes out of great relationships. Honesty, respect and gratitude are the keys to a great relationship and therefore we have an interest in treating each other with these values at all times. As much as legal documents are important, what truly binds us is my drive to do great work with great people and to develop a relationship of mutual respect and trust. Here's what some of my former clients and students have had to say:

Eve S., Somerville, MA

"I come back, again and again, to this extraordinary woman and her extraordinary work. I am very familiar with Ayurvedic healing modalities, and Kris is among the very best I have ever worked with. The atmosphere is lovely; she is very good about prefacing the work with the right questions so she knows exactly what to do...I would recommend this highly to anyone, and have to all I know."

Laura Z. Cambridge, MA

Kris is incredibly knowledgable about these systems and the material covered in the Clear Mind Strong Body curriculum is dense.  I love how I can go back and redo any of the lessons or re listen to her talks. I always feel like a completely different person after I work with her. She's amazing.

Peter G., Boston, MA

"I invited Kris to speak at my Intercultural communication class, while exploring a thematic unit dealing with cultural differences in health care practices, including the origins, treatment, and prevention of disease. She clearly sees teaching as personal and interactive. She is not the 'sage on the stage' but rather a 'guide on the side' who helps students explore issues with honesty, sensitivity, and imagination - issues that encourage development of the whole self and unite body, mind, and spirit."  

As a former rogi, I was quite familiar with the complaints of my clients.   My professional career in medicine started in 1997 as a research and orthopedic assistant to several Boston-area surgeons. I was an anatomy geek and competitive martial artist, ready to prove I could win at anything.  My work hours were long and I was building my CV for applying to medical school...working twice as hard as my male counterparts to prove I deserved to be there at all.  I considered my lifestyle a healthy one.  My Tae Kwon Do training was 2 hours/day, 6 days a week and I had proudly shed myself down to a size 8 from 24. I slept deeply and soundly.  I was a machine.....firing on all cylinders.


Until I wasn't.  


My childhood history of  chronic sinus infections and relentless cold sores continued into adulthood as my hot-blooded, competitive approach to living was burning bridges left and right.  My personal relationships were strained and I often felt on the the look-out for life's next emergency....ready to prove how prepared I was for it.  My nervous system was constantly ready for fight or flight as tore my way through life. An injury at the 1999 Boston International Karate Championships was the cannon that stopped me.  


A tear in my hip labrum shed light on a congenital condition (dysplasia) I never knew I had, and  *poof* just like that, I went from a competitive athlete to an MRI-waving MD telling me I’d be lucky to make it to age 30 without needing a bilateral hip replacement. His frankenstein-like (o-kay, my words not his) surgery where my pelvis would be sawed in half, repositioned, and “put back together again” was another option down the road.  With any luck and lots of physical therapy, I might be able to walk “a little longer”.


I cried for two days, envisioning midlife on in a wheelchair.  


I chose a lesser-invasive surgery, a long prescription of PT, and an invitation to a tiny yoga studio in Rye, NH for a 1-hour class that turned into a 17+ year personal practice and self-healing journey.  My hips got strong and so did my spirit.  


I applied my knowledge of Orthopedics and went back to school to become a licensed clinical massage therapist.  Two years later, a chance massage treatment while traveling in Mexico piqued my interest in Ayurveda - the traditional medical system of India based on natural methods and nature’s rhythms.


Since then, I've spent over a decade and invested in over an additional $25,000 in professional trainings with medical doctors, therapists, shamans, vaidyas (Ayurvedic physicians) life coaches and yoga masters, dedicated to holistic self-healing both here in the United States and abroad, in my search for self-healing and energy management.  I’ve been oiled up in a panchakarma clinic and humbled by a hive of bees while hiking the Western Ghats.  I rolled out my yoga mat, rolled up my sleeves, and dug deep into what the yogis had to say about living mi vida loca.  



My personal relationships are authentic and strong...

I wake up naturally between 4:00 - 5:00 a.m. feeling alert, relaxed, and rested…

I enjoy a career doing something I feel passionate about...

I rarely get sick…

My cold sores are a thing of the past…

I samba, swing, and jive as a ballroom dance competitor…and the Orthopedic surgeon who did my surgery remains astonished I am neither limited in movement nor in pain.

I feel ALIVE and CONNECTED thru Ayurveda, Yoga, and massage, and I created Clear Mind Strong Body to give you a boost in energy and the steady stamina to feel alive and connected too.  I've jumped thru a lot of hoops (and a few jungles, literally) to extrapolate what I know to be true about self-healing, and to not confuse it with the clouded illusions of false prophets. "Do not fall in love with a Guru," one of my teachers, Dr. Rosy Mann, told me. "Fall in love with the lessons of Ayurveda. They are eternal.  I am not," she continued.


I was lucky my liberal arts education of the early 90's, valued an understanding of intellect and character within communities - along with an equally strong commitment to developing individuals into leaders of conscience. It  was the basis of the core curriculum, and remains a strong foundation for my personal, spiritual, and professional life now.


The lessons I've learned from studying orthopedics, competitive sports, massage, yoga, and Ayurveda are hard-won.  I've developed this signature system so you won't have to fight for them.  You can avoid drowning in the sea of information on the internet about what Ayurveda is and isn't.  You can lean into the support of a community of like-minded people, achieving the health goals you're reaching for more quickly.  Quite simply, I've found a group format provides the accountability and support that most of my clients need, and have difficulty doing on their own once they've left my office.


During your (3) 10-week modules, you can expect to learn specific practices from my personal daily life and from the traditions of Ayurveda and Yoga, that'll reboot your body’s natural biorhythms for each season.  According to Ayurveda, this reboot and rhythm to the body's bio-beats, is the key to unlocking your ability to...


  •  focus more clearly, 

  • sleep more deeply, 

  • and have the energy and stamina to complete what you must, 

  • while having the space and energy to do what you joy.



You should apply if you can confidently say YES to the statements below: 

1. You'll communicate honestly, be open to feedback and assistance and create the time and energy to participate fully in the program. You agree to be open minded and partake in methods proposed.  You are ready to invest in your health [r]evolution now.

2. You are responsible for creating and implementing your own physical, mental and emotional well-being, decisions, choices, actions and results.  You know what's best for you.

3. You understand holistic health education is not therapy and does not substitute for therapy if needed, and does not prevent, cure, or treat any mental disorders or medical disease.


There may be a few tears, some sweat, and a little tough love, but YOUR WELLBEING MATTERS and there are no shortcuts.  You will be cultivating sustainable self-care skills to create an easeful and upbeat attitude in life.   Because of these self-care skills you'll feel empowered to see further into the future without the weight of dread, and better manage your ability to show up for yourself.....and for those in your world - without the overwhelm and over-commitment that modern life dishes out.

The Syllabus





Vedic approaches are somewhat like Goldilocks.  The same bowl of porridge couldn’t satisfy all three bears, so why would it work for Goldi?  

  • Understand a cultural and contemporary context for what Ayurveda is

  • Understand the basics of Ayurveda’s Tridosha Theory: the 3 mind-body principles responsible for creating a healthy, vibrant life.

  • Identify the benefits of knowing your unique tri-djosha makeup

  • How to recognize common signs of imbalance & apply Tridosha theory to correct them


 You can’t know where you’re headed to if you don’t know where you’re starting from.​





(week 7)

Safely & skillfully manipulate the depth and pattern of your breathing to effectively direct the flow of vital life force energy (prana) to where you need it most. Find the Force like Luke Skywalker and Princess Leia.​

  • Know which breathing technique you need, its effects, and when to do it

  • Guidelines for establishing  a home practice

  • 5 Flows of prana (vayus) and their functions




(weeks 2 & 3)



Contrary to popular belief, there is no such thing as being a “night owl” and having a good day starts with a good night’s sleep beforehand.  Not until you're rested can you take on more.

  • Identify physiological processes involved in healthy sleep

  • Identify contributive factors to poor sleep

  • Track your sleep

  • Calibrate your evening routine to synch with Ayurveda’s (3) three subtle energies (doshas) during key times in a 24-hour cycle

  •  Design a sleep routine for the unique challenges  of your constitution.

  • Design your sleep lair





 (week 8)

Effectively assert boundaries without shutting down communication and build calendar integrity so you can take control of your time and your attention. Learn how to bend, extend, and even stop time.

  • The  5 ways to say "no"

  • The 3-part assertion technique

  • Identify & avoid common mistakes in assertion that shut down communication

  • Think straight in an age of information overload

  • Leave the hectic and Lean IN to high performance




(weeks 4 & 5)



Maximize your body’s capacity to convert raw material into strong tissue and sustained energy.   Naturally crush food cravings and manage a steady weight, mood, and blood-sugar level without the need to starve yourself.   Eliminate poor food combining which leads to gas, bloating, and constipation.  Turn your body into a fat-burning machine. 

  • Understand importance & role of digestive capacity

  • Ayurvedic Anatomy & Physiology

  • Identify the 3 main digestive problems according to Ayurveda and what causes them

  • Identify what Ayurveda constitutes as a balanced meal

  • Perform a short Ayurvedic home-cleanse

  • Learn what your poop says about your health



(week 9)

Sharpen and care for your 5 sense organs with daily and seasonal routines, to experience fewer allergies, less fatigue, and steady mental stamina.

  • 3 Causes of disease according to Ayurveda

  • Identify and avoid the 3 ways we misuse and abuse the sense organs

  • Develop routines to extend the health and function of your sense organs 

  • Practice with Instructional videos

  • Home set up and tools





Diminish pain and enjoy a greater freedom in your body using foam rollers and massage balls.  Safely break up scar tissue, shorten recovery time after sport or travel, and apply warm organic oil to stimulate energy points (marma) to improve digestion, reduce inflammation...all from the comfort of your home or hotel room!

  • Identify common causes of pain

  • 7 Methods of healing your pain

  • Know when to see your doctor

  • Understand the mechanisms of injury

  • Home Remedies

  • Anatomy & Kinseology

  •  Tools, Techniques, and instructional videos for the 4 Most Requested Relief Sites (neck, shoulders, hips, low back)

  • Intro to Ayurvedic oil massage




(week 10)

Utilize sound therapy and visualization techniques to bring clarity to your mind, and diminish depression and anxiety.


  • Ayurvedic psychology and the 3 States of Consciousness

  • Learn the role and function of mantras

  • Traditional healing mantras and proper elocution 

  • Bija ("seed") mantras for each of the Chakras

  • How & when to practice mantra for your unique constitution (dosha

  • During your complimentary 30-minute Breakthrough Session, we'll chat about your specific health goals/concerns and how this program (or any other of my services) can best serve you.  If we both feel it's a good fit, you'll be invited to become a client, and/or to enroll in an appropriate program.  When possible, I’ll provide referrals or resources.

  • You’ll receive a Client Agreement shortly thereafter. Simply add your electronic signature to the agreement, return it, and pay your invoice to activate your  one-year membership to the program. You'll then receive  login information to the Clear Mind Strong Body membership page on Rasayana’s website, where you’ll find recommended reading, weekly lessons, workbooks, bonus material, and pre-recorded Zoom webinars ( 45-75 min. in length), unlocked each week for each of the (8) milestones I’ve mapped out for you. 

  • We'll begin with a 90-minute Individual Ayurvedic Lifestyle & Diet Assessment via Zoom

  • Daily peer support with like-minded professionals who are also in the Clear Mind Strong Body program is provided via  private Facebook Group Studies have shown that peer support and group coaching programs create more accountability, yield better results, and have higher success rates than 1-on-1 coaching models.  Woot! Woot!

  • Weekly 1.5 hour Live group Q&A sessions with Kris  providing discussion and any necessary clarity in the curriculum (WEDNESDAYS @ 6:30PM EST). Can’t make it? No worries! They’re recorded and reposted on the private Facebook Group for 24/7 access.

  • Monthly 60-minute personal, 1-on-1 Zoom calls with Kris to review your progress

  • Audio only files of each lesson are available for download to your mobile device. Listen on the road!

  • Access to Kris’ personally tested daily lifestyle habits, routines, resources and recipes

  • Members only access to Vimeo Instructional videos on Kris’ self-massage techniques: Head, Neck & Jaw, Shoulders, Mid & Low Back, Hips , Legs, Feet, Abdomen & Chest

Sean D., Cambridge, MA

I credit Kris with relieving some severe sciatica and associated problems, allowing me to join my spring training season.  She has a great sense of what makes up an injury - my sciatica left me with several - and honed right in on critical spots without much if any advice from me during sessions.  If I ever have any other injury which might need such therapy, I'll go to Kris.

Maria S., Somerville, MA

I have had the pleasure to be introduced to Kris by one of my good friends. I saw her

multiple times for Ayurvedic massage and healing sessions which were amazing. I also

took her Breath of Relief: Pranayama & Hiking Series in summer 2016.  I absolutely enjoyed learning from Kris while being in nature. Kris is very intuitive, patient, and very talented. I always feel completely safe and nurtured in her presence. Whatever service you decide to choose you will not be disappointed.

Anastasia S., Somerville, MA

I cannot believe how lucky I am to have Rasayana so close. I have been visiting Kris for about a year now and have had several treatments - therapeutic massage, abhyanga, shirodhara, svedana - as well as Ayurvedic consultation. I can honestly say that Kris is incredibly skilled in all of these things. On top of that, she is a genuinely warm and caring person. Her positive energy makes her work all the more beneficial. If you have any kind of pain or discomfort, go see Kris. If you don't have pain but you just want to feel better, go see Kris. She is worth every penny.

More Testimonials...

Do not confuse desire with determination.  Dearly wishing for something is not the same as being dead serious about accomplishing it. Only when an idea changes to a concrete goal - with a specific action plan - will things start to happen.




















Clear Mind Strong Body is a program I’ve very proud of.  It’s a culmination of my personal training, trials and tribulations over the last 20 years, delivered with high professional standards of care.  It’s a specific lesson plan and declaration of a better quality of living.  So you can have the energy and stamina to get done what’s needed, and then get to the things you want, with more clarity and ease.


No woo woo magic potions.  No need to abandon your personal religious beliefs.  No false promises.

The yogi’s from 5,000 years ago were serious about understanding how to extend life and feel great while doing it.  They’ve codified and passed down the systems of Yoga and Ayurveda for thousands of years, and systems that don’t work, don’t last.  


I’m a firm believer that we create our realities from our thoughts and from our habits.  I also know how hard it can be to change habits - especially when trying to go at it alone.  My promise to you goes beyond chanting and stretching.  I promise to inspire you, share my own vulnerability and personal stories, give you clear instructions, keep you safe, and hold you accountable so you can get back to the business of living fabulously.  

"The true gifts of yoga are only experienced by those with the discipline to practice it every day.  Only when we begin to practice, will true transformation occur."  - Swami Kripalu

Being a Rogi doesn’t sound like living to me.  And I'm sure it doesn't for you either.So your choices are before you - and I'm ready to help you if you're willing to commit to your study.

Clear Mind Strong Body is ideal for adult professionals (ages 35-60), who…


  • Like and trust me and are familiar with my work.

  • Are ecologically and socially conscious change-makers

  • Are naturally curious and enjoy time outdoors

  • Feel drawn to the wisdom of ancient teachings and practices from other cultures

  • Are committed to personal development, and willing to admit there may be some things they don’t know.

  • Who are interested in Ayurveda's approach to healthy living

  • Feel out of synch with their body

  • Suffer from brain fog

  • Want natural approaches to health without the side effects of medication

  • Want to re-vitalize their relationships

  • Appreciate the value of working with a mentor or teacher

  • Are willing to try new approaches that might be a little outside of their comfort zone.

  • Are excited to be a part of a group and to be there for others in their own journeys too.

  • Are willing to spend as much time and energy as possible,  in achieving their next level of health or wellness goals

  • Are floundering and feeling at the end of their rope, realizing they haven’t been able to figure this out on their own, that they need help and they are willing to receive it.

  • Believe spirit and soul are as important as mind and body


Clear Mind Strong Body is NOT likely to be a good fit for those who...

  • ​Have schedules so packed they'll barely have time to make the calls, let alone do anything in between the calls. This program is heavily based in homework and self-regulation.

  • Are working with a terminal health condition…

  • Struggle with addiction or eating disorders…

  • May be looking for a clergy member or psychotherapist​

  • Aren't willing to invest at least 5 hours per week to the program...

  • Are not really floundering. They've already got a solid plan that they trust will work and the only reason it hasn’t is simply due to time. If you already have a solid plan, this program will likely just be a distraction. Much better to just work the plan you already have. 

  • Aren’t on Facebook. All peer conversations happen on Facebook. If you aren’t on it, this program is likely not going to work very well for you.

  • Are not open to receiving honest, direct and meaningful feedback on your situation (I don’t say this lightly).

  • If English is not your first language, there is a piece that might feel frustrating for you. Due to the wonders of the internet, there are times when glitches may come in and make my voice less than clear. This is rare but does happen. I do make every effort to speak slowly and clearly, but sometimes I will speak faster than some people can translate in their heads. I know firsthand how exhausting and frustrating it can be to learn and study in a language that isn’t your own. Please know you are so welcome if English isn’t your native tongue but it feels important to shine a light on this.

Frequent Q&A’s…


Q:  Does the program recommend or use herbs?


A: Clear Mind Strong Body emphasizes the medicinal power of culinary herbs and spices. Undervalued and less popular, perhaps, in our supplement-driven attitude.  Yet, with a little adventure and panache in the kitchen, these flowers, stems, seeds, leaves, and roots  are powerful plant medicine!  Any mention of medicinal botanicals is purely educational and not a prescription or recommendation.


Q:  I’m vegan and don’t want to eat ghee or dairy.  Do you offer vegan alternatives?

A:   Clear Mind Strong Body does offer vegan variations of recipes.  Hip, hip hooray!    Ayurveda is just beginning to enjoy the spotlight after Yoga arrived on our shores first.  It's a medical system that considers all the Universe creates as potential medicine - sometimes including animal fat, tissue, or marrow for therapeutic benefit.  But if you're veggie or vegan, we'll just focus on the tons of other nourishing, plant-centric & lifestyle practices Ayurveda offers and cross that bridge if and when we need to.  

Q:  Will this program interfere with my Acupuncture/Reiki/Chiropractic...treatments?

A:  There is no reason it should.  Ayurveda emphasizes a diet and lifestyle focusing around (3) three major pillars in our life: Sleep, Food, and Sex. Clear Mind Strong Body emphasizes daily habits and rhythms that optimize the body’s ability to benefit from all approaches to healing.  Even those from other systems or traditions.  I’m happy to discuss specific concerns during your complimentary 30-minute Breakthrough call.


Q:  Do you accept health insurance payments?

A:  Rasayana does not accept assignment of benefits from health insurance companies. Some of my clients offset their financial investment in these out-of-pocket-expenses by setting up a tax-deductible Health Savings or Flex Spending Account with their employer or bank. This requires a little strategic planning and I encourage you to speak with your financial advisor to find a plan that works for you...but it can save you some serious Benjamins at the end of the year. Know what I mean?  


Q:  How long will it take to see results?

A:   Ayurveda emphasizes routine habits as a means to bring health and balance. With consistent habit evolution, big changes can be experienced within a matter of days and Ayurveda generally allows a minimum of 30 days to establish a new habit and determine if it's beneficial for you.   For most of my clients with chronic conditions, it truly requires 6, 9, or even 12 or more months of compliancy to see the big kinds of shifts you're looking for.  Hence, the year-long membership and and opportunity to repeat the 10-week program in the following two cycles.


Q:  Do you offer any discounts or a payment plan?

A:   While I don't offer discounts, I DO offer a monthly membership plan for those who cannot pay the tuition costs up front.  A 20% deposit is required at enrollment and must be paid before access to course content is granted. Subsequent monthly auto-payments are scheduled thereafter to make it more affordable and accessible.  You can also offset costs by establishing a Health Savings Account with your accountant.

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Kris Quinones