Sasha Yoga + Wellness

12/12/2025

The body does “keep the score” in many ways—emotions get stored in the body and can cause physical discomfort or dis-ease. That said, through a recent broken bone, I’ve also just witnessed how the body not only knows how to regulate on its own, but also how to access its arsenal of supportive tools when our regulation responses aren't conducive to longterm healing.

The more we practice anything, the more habitual it becomes. So although the body has incredible primal instincts, we will be even more thoroughly equipped when those instincts are supported by skills we’ve intentionally developed. As a result, the body doesn’t necessarily keep a grip on “the score” forever.

We build this capacity through practices like mindful movement and meditation, as well as how we respond to everyday life—whether mundane tasks, or big and little accidents. We prioritize this type of preventative care so that whenever the physical, mental, or emotional hiccups happen, the tools are on deck and at the ready.

I’m sharing my personal processing in this post linked below should it help you remember your own tools, or in case you could potentially use a few of the tools I had to access on my own when my mind occasionally slipped down into a spiral of negativity.

Let these tools inspire you to take care of and support yourself in your personal and professional lives—whatever challenges may arise.

https://sashanelson.substack.com/p/a-wrist-break-intuitive-and-intentional

Putting the mind-body wellbeing tools to work (see also: learning how to fall)

12/10/2025

How to not take life too seriously without taking it for granted 💁🏼‍♀️

Stay silly and witchy 🧚🏻‍♀️
More hugs and snacks/pasta 🍝
Trust and stay curious 🌀
Live “beyond the need for this or that” but also create a dream life “rigged in your favor” ✨

Take care of yourselves and each other, “giving until the giving feels like receiving” 🤍

12/05/2025

I started this eco-conscious holiday gift guide in 2020 and update it every year. It brings me a lot of joy to know that there are companies going to great lengths to ensure they take care of not only the earth, their customers, and their employees, but also our collective mental, physical, and environmental health 🌎

I studied fashion business in grad school and my final thesis focused on sustainable fashion brands, so I know how much effort and commitment it takes to go the extra mile and infuse sustainability into all aspects and stages of producing a product 🌀

Let’s show the Corporate World what we value as consumers by supporting the companies that value the planet and its people—it shows that we care about the mind-body wellbeing of one another, too 🙏🏻

Get the guide on and sashayogawellness.com ✌🏻

Take care 🤍

Cc: .nyc and more ✨

12/05/2025

Enjoy these attainable and sustainable eco-conscious holiday hacks:

DIY
Exercise your creativity—cards, gifts, decorations—using what you already have handy at home.

Donate
Support or volunteer with organizations working on causes you care about. I always appreciate the efforts of World Central Kitchen.

Gift experiences
Meals, classes, wellness services, spas, small trips, tastings—gift memories vs stuff.

Shop lightly used
Score or sell lightly used yet functional items on sites or apps like Poshmark, eBay, Leboncoin (France), and Vinted (Europe).

Shop small and as local as possible
Support entrepreneurs and your local community. Etsy Shop is a hotspot for unique artisans.

Support BIPOC-owned
I love Celsius Social and Golde; BLK + GRN also has a wonderful artisan list.

Get creative with packaging
Reuse bags and boxes. Wrap gifts in reusable scarves or old newspapers; collage scraps from last year’s paper. Skip the packs of tissue paper and plastic bows or ribbons and use what you have. All of this is more personal and creates less waste.

Favor eco wrapping
If you’re buying festive paper, choose recycled, recyclable, or biodegradable options when possible. T.R.U. Cellulo makes biodegradable cellophane tape, and ECOAND offers recyclable paper tape.

What eco-conscious practice or product might you consider weaving into this year’s holiday season in ways that work for you?

https://sashayogawellness.com/2025/12/04/earth-conscious-gift-guide-for-wellbeing-of-mind-body-planet/

Gifts that give back & do good I’ll say it till the reindeer come home: Investing in earth-conscious, sustainable products is really, really important for the wellbeing of our bodies,...

12/04/2025

Investing in earth-conscious, sustainable products is imperative for the wellbeing of our bodies, our minds, and our planet.

The world is already plenty full of general stuff—not unlike our minds and our attention, unfortunately—but it doesn’t mean we have to opt out of the season of giving.

(On that note: Can we decide to make every season The Season of Giving?)

I started this earth-conscious holiday gift guide in 2020 and update it every year. It brings me a lot of joy to know that there are companies going to great lengths to ensure they take care of not only the earth, their customers, and their employees, but also our collective mental, physical, and environmental health.

My graduate school thesis focused on sustainable fashion brands, so I know how much effort and commitment it takes to go the extra mile and infuse sustainability into all aspects and stages of producing a product.

Let’s show the Corporate World what we value as consumers by supporting the companies that value the planet and its people—it shows that we care about the mind-body wellbeing of one another, too.

Enjoy my updated 2025 Earth-Conscious Gift Guide:

https://sashanelson.substack.com/p/earth-conscious-gift-guide-for-wellbeing

Gifts that give back & do good

12/01/2025

I loved these few lovely meals I made before I broke my wrist—a story for another time—and since then I’ve had to simplify my already simple kitchen creations 🥗

Just as I typed this with my one functional hand, I also spent the last 2 weeks figuring out how to put together one-handed nourishing meals (talk about putting mindfulness into practice…) 😵‍💫

I don’t necessarily recommend this method, and certainly don’t wish it upon anyone, but it reminded me that when there’s a will to take care of yourself, there’s always a way—even if that way is very, very slow and simple 💁🏼‍♀️

And in the holiday spirit of Giving Thanks: This whole experience—albeit outrageously uncomfortable—has been a reminder that gratitude can exist alongside all of the other feelings. I’m so grateful to have food on the table and am so thankful for all of you 🙏🏻

(Consider offering some extra love and gratitude to the native ancestors that came before us, too, who may have a much different relationship with these end of year holidays.) ✨

These pre-wist-surgery concoctions range in simplicity; all of them brought a lot of joy. Take what resonates and make it your own—links to a few recipes are included 👩🏼‍🍳

Check my curated eco conscious pantry staples and kitchen tools for reference (I’ll receive a small commission)—links in bio—because if you’re going to shop holiday deals, think about investing in the toward the products and brands that prioritize the wellbeing of our minds, bodies, and planet 🌎

Read the full post, support and subscribe on ✌🏻

What meals have you created or enjoyed lately—whether festive or everyday dishes?

Reach out for personalized 1:1 coaching to infuse simple healthy meals and holistic lifestyle practices into your unique life and holiday traditions—intro calls are free.

Take good care 🤍

11/28/2025

I broke my wrist last week and have since had to figure out how to put together one-handed nourishing meals—a true test of putting mindfulness into practice.

I don’t necessarily recommend this method, and certainly don’t wish it upon anyone, but it reminded me that when there’s a will to take care of yourself, there’s always a way—even if that way is very, very slow and simple.

And in the spirit of Giving Thanks: This whole experience—albeit uncomfortable—has been a reminder that gratitude can exist alongside every other feeling. I’m so grateful to have food on the table and am so thankful for community—both in person and virtually.

And if you’re going to shop Black Friday deals, think about investing in the toward the products and brands that prioritize the wellbeing of our minds, bodies, and planet.

What meals have you created or enjoyed lately—whether festive or everyday dishes?
Reach out for personalized 1:1 coaching to infuse simple healthy meals and holistic lifestyle practices into your unique life and holiday traditions—intro calls are free.

https://sashanelson.substack.com/p/everyday-non-thanksgiving-seasonal

Meals I made before I broke my wrist (a tale for another time)

11/17/2025

If you struggle with staying motivated to maintain a consistent movement practice—what to do, where to start, how to stay committed—here are some tools and tips. Both your body and mind will thank you.

Adapt what resonates to suit your body, lifestyle, and capacity:

—Know your WHY. What positive shifts do you hope to experience, or have you already experienced? Mood, strength, mobility, physical / emotional resilience? This can empower and motivate you.

—Understand what works for you. Maybe 5-45 minutes of daily movement feels great; maybe a long walk or a class you love twice a week nourishes you more. Know your sweet spots.

—Plan ahead. If it feels helpful, choose a general or specific time of day—morning, lunchtime, sometime after work. Or move for a few minutes when you have a break: hold a plank pose, lift something heavy, dance in your room.

—Personalize your space. If you’re practicing at home, create a space—however small—where you’ll feel as focused and inspired as possible. Whether outdoors or at home, at a studio or fitness center, listen to something that supports your practice—podcast, playlist, or silence.

—Gather and tidy your equipment. Keep things clean and organized to honor the integrity of your practice— it keeps your mind focused, too. Choose ecological options when possible—especially yoga mats and blocks.

—Wear whatever makes you (and the planet) feel good. Favor natural fibers and materials when possible to support physical and ecological wellbeing. Same for body and hair care.

—Check in. Notice how you’re feeling and practice accordingly. Some days call for an active practice; other days restorative movement is more appropriate. Choose what brings balance, even if motivation is low.

—Choose your adventure. Try online classes, or choose a self-guided practice that aligns with how you’re feeling—even if it differs from your plan. Sometimes a dynamic practice can reinvigorate you; sometimes slowness is more nourishing.

—Be on your own time. Some days you might have time for a long practice; some days you might just walk or jump around for 5-10 minutes. Do what’s feasible—movement is important, even if it’s limited.
—Don’t judge. Some sessions feel amazing, some don't. Sometimes we feel strong and capable, other times we need to swap a planned workout for a restorative session. Do what’s possible, do your best avoid self-judgement, and remember that consistency > perfection.

—Notice how you feel. Awareness reinforces why movement matters and helps you discern which practices do or don’t work for you. Gratitude and appreciation help build consistency, no matter how your movement session unfolded.

Why is movement important to you, and what helps you stay consistent with it?

https://sashanelson.substack.com/p/make-movement-work-for-you

What helps me stay (mostly) motivated & consistent, even when things don't go as planned

11/14/2025

The “insta” aspect of this app sometimes makes me feel like we are spending too many precious moments on our devices instead of being present with the moment that’s happening this instant 🌀

I’m definitely not immune to this, but taking weekends off social media has been a really refreshing reminder that the juiciest slices of life happen outside of our phones and these social platforms—even if we capture photos to relive the memories and eventually share them with others.

Being in nature obviously helps a lot with being more present, too—as long as we remember to watch the sunset and see the sea through our eyeballs more than the camera lens of our phones 🌊

Here’s to spending more insta moments with as much awareness, connection, and gratitude as possible.

Happy weekend, take a tech break ✌🏻

📷: Fall moments in the Côte d’Azur 🇫🇷

11/07/2025

Here are 9 simple tips to make meditation feel approachable enough to practice consistently and easy enough to stick with. Personalize whatever resonates to make it work for you:

1. Know your WHY. Consider why you want to meditate. What positive shifts do you you hope to experience / have you already experienced—mood, energy, sleep, communication, emotional resilience? The WHY can help empower and motivate you.

2. Plan ahead. If it’s feasible and feels useful, choose a general or specific time of day you’ll meditate—morning, before bed, during a work break, or after lunch. Or just choose to meditate for a moment instead of scrolling through social media during downtime.

3. Meditate before tech. If you’re aiming for a morning meditation, play with setting the intention to look at devices after your practice. I definitely don’t always nail this, but I always feel better when I do.

4. Create a cozy space. Set up an area of your living space where you’ll feel grounded and as calm as possible. Create a little altar with meaningful objects if it feels aligned, light a candle, sit by a sunny window.

5. Set up a comfortable seat. Arrange a supportive seat like a meditation cushion, pillow(s), block(s), or a chair so you can sit upright. If you have back, hip, or knee pain, you can sit with your back against a wall or elevate your seat.

6. Choose your own adventure. Use guided meditations from a teacher you like, remain in silence, silently repeat a mantra, or try ambient music—whatever helps you settle.

7. Don’t judge. Some days feel zen and chill, some days feel like a circus. Sometimes I’m seated and still, sometimes I pop headphones in for a guided meditation while on public transportation or during walks. Do what’s possible, and know that it might not always be ideal.

8. Take your time. If you want, set a timer for however long you have time for—whether 5 or 20 minutes—and keep returning your attention to a meditation anchor like breath, sensations, sounds, mantra. Pause for a few deep breaths before you re-enter into the world.

9. Notice how you feel. Awareness helps reinforce why meditation matters, and helps you discern which techniques do or don’t work for you. Gratitude and appreciation helps build consistency, no matter how your meditation unfolded.

Read the full post for meditation resources and tools to support your practice.

https://sashayogawellness.com/2025/11/06/make-meditation-work-for-you/

Make it easy enough that you’ll stick with it (because it’s always worth it) Committing to daily meditation hasn’t always come easy for me, and honestly sometimes it still doesn’t....

11/06/2025

Committing to daily meditation hasn’t always come easy for me and sometimes still doesn’t. I’m currently not as consistent as I would like to be, but certain practices do help—especially remembering why meditation matters to me, and how it positively impacts my body, my mind, and my day (and life) as a whole.

Learning to infuse mindfulness into everyday life is powerful, too—same goes for mindful movement. I can see how it could be strange to believe that sitting still and focusing your attention could be even more transformative, but the results are real.

Something that works for me—and something I share with coaching clients who struggle with consistency—is to make it easy for yourself by setting yourself up for it.

This is just like you would set yourself up for a morning walk by leaving sneakers by the front door, set yourself up for a nourishing breakfast by prepping overnight oats, or set up your weekly calendar so you feel organized and ready to roll. Setting yourself up for meditation can be a gentle yet practical kickstarter to get you going.

Even when meditation becomes second-nature, life still happens and gets in the way. The most important thing we can do is figure out how to make it work for us—even if it still feels challenging (i.e. the whole “quieting the mind” thing, or finding time in general). Some days it feels natural, some days it takes discipline and a loving nudge, but it’s always worth it.

Read the science if you want more proof of the benefits, but the proof is really in the pudding. Try it and see for yourself.

Why is meditation important to you, and what helps you stay consistent with it?

Reach out for personalized 1:1 coaching to cultivate your own nourishing meditation tools and practices that work best for you and your lifestyle—watch how it positively impacts both your personal and professional life.

https://sashanelson.substack.com/p/make-meditation-work-for-you

Make it easy enough that you’ll stick with it (because it’s always worth it)