Sasha Yoga + Wellness

01/30/2026

The nuances of the Wellness industry aren’t really discussed very much. For example:
I’ve noticed over the years that some of us can feel like Wellness “fails” not because it’s ineffective, but because we expect it to be and do everything.

We ask Wellness to:
—solve stress problems with adaptogens and mindfulness tools
—optimize performance with habit and supplement stacking
—regulate emotions through various nervous system rebalancing practices
—prevent burnout by learning breathwork and boundary setting
—fix what feels “off” through detoxes and deep meditations
—keep up with changing seasons and workloads, when we can hardly keep up with it ourselves

That’s a lot of pressure to put on Wellness.

Over time, I’ve learned that what actually works is less intensity and more alignment:
—personalizing practices to fit our unique everyday life, needs, and desires
—accessible approaches that evolve with changing demands (work, kids, health…)
—sustainable support that feels achievable and adaptable throughout our life

So in the end, Wellness isn’t actually about doing more more more - it’s about doing what’s appropriate for the moment you’re in.

That shift alone can make the difference between starting and sustaining; between "failing" and "succeeding" - however you want to define them (and however you want to define “Wellness” in general).

For anyone who gets frustrated with Wellness… but still loves it This idea first sparked a few years ago during conversations with friends in the Wellness world, and over time...

01/29/2026

We all have different needs, desires, histories, and circumstances - so why would Wellness be the same for all of us across the board?

At some point during my own Wellness exploration, I made the rookie mistake of putting Wellness on a pedestal - assuming it could fix all my problems and create complete mind-body equanimity.

Maybe for some people that’s true: they get a clear diagnosis, make a few changes, and feel dramatically better.

For many of us, though, the experience is messier - even if we feel like Wellness is meant to clean things up.

We can try to “do wellness right,” but can still feel tired, stressed, overwhelmed, or confused when results don’t match the promise.

Unfortunately, Wellness might start to feel frustrating: either we’re doing it “wrong,” or Wellness “doesn’t work.”

What I’ve learned throughout the years is that Wellness isn’t a final destination - it’s an ongoing support system that shifts to suit to our needs as our internal and external conditions change.

It’s an experiment that sometimes works out better than imagined, and sometimes falls short of our expectations.

Wellness isn’t something that fixes us, but something that adapts and evolves with us - so long as we stay curious enough to keep discovering what works for us (and what doesn’t).

When expectations soften and awareness deepens, Wellness becomes a lot more sustainable - and as a perk, we cultivate a much more compassionate relationship with both Wellness and ourselves.

https://sashanelson.substack.com/p/redefining-wellness-and-my-relationship

For anyone who gets frustrated with Wellness... but still loves it

01/28/2026

Nature always reminds me to breathe a little deeper. Sunrise always reminds me to be grateful for a chance to keep going and try again 🌅

May we all find the tools that ground and regulate us in weird and uncertain times so we can take clear and conscious actions in ways that care for ourselves and each other ✌🏻

Box breathing is a nice tool to get into the present and out of an anxious headspace, in fact a therapist recommended it to me in my early 20s for anxiety before I ever studied yoga or meditation:
—Inhale for a count of 4
—Hold for a count of 4
—Exhale for a count of 4
—Hold for a count of 4
—Repeat a few times

Things to consider:
—Breathe calmly in and out of the nose, or exhale out of the mouth with a “shhh” sound if it feels appropriate.
—Shorten or lengthen the breath count and holds as it works for you.
—Stop and regulate the breath if it’s ever too much.

Message me if I can support 🤍

Hope this helps 🙏🏻

01/26/2026

Even though hibernation mode can come in strong during the colder months—especially after the holidays or general end-of-year burnout—it can be a pleasure to make food without too much fuss that still feels really nourishing for both body and mind (it melts a little bit of that icy winter energy, too).

If it’s helpful for sparking a few of your own ideas, some of my winter staples have been:

—Morning porridge cooked with spices like cinnamon and nutmeg—I love to cook it with chopped pear or apple.
—Roasted seasonal veg with herbs + protein (like goat cheese, baked chicken, or cooked lentils)—a pan of roast veg can make for a satiating and delicious meal, and can even be blended into a soup.
—Eggs + cooked veg, maybe with some cheese, served with a hearty slice sourdough—great for any meal, in any season.
—Warm, well-rounded savory bowls that feel nourishing and taste delicious—this can be a fun “create your own bowl” adventure with different flavors and tastes.

Nothing complicated. Nothing that requires a new system.

In seasons where the mind is busy, simplicity can relieve stress, and as a result can be one of the most supportive forms of care.

If you’ve been seeking simpler, more sustainable ways to care for your body and mind—without adding another thing to manage—I share insights from that lens (and am continually exploring on my end, too!).

And if you ever want support personalizing that approach for your own rhythms and responsibilities, I’m more than happy to connect and nerd out with you :)

https://sashayogawellness.com/2026/01/22/food-that-felt-good-to-make-eat-this-winter/

Channeling comfy & cozy Winter has been very winter-y this year in all the ways it can be:Quite chilly and crispy—both body and weather (sometimes the vibe in general…).Occasionally a...

01/23/2026

Even though hibernation mode has been coming in strong for me this winter (anyone else?!), it’s always a pleasure to make food without too much fuss that still feels really nourishing for both body and mind—it melts a little bit of that icy winter energy, too 🥗

Voilà—here are a few things I’ve enjoyed making and eating so far this winter whenever I felt inspired enough to concoct something, in case it inspires you too 👩🏼‍🍳

Some of these became beloved repeat meals (does anyone else get on a food kick and just keep rolling with it?)—it makes things easier when you know what you like what works 🍳

Links to a few go-to products and some recipes are included, for what it’s worth ☺️

What feels good for you to make and eat this winter? ❄️

Read “Food that felt good to make & eat this winter” and subscribe on ✌🏻

Take care 🤍

01/23/2026

It can be especially challenging to come out of cozy-mode and cook a meal during the winter months. So in a season when this form of self-care may seem exhausting or tedious, food that is simple, reliable, and nourishing is a staple.

Food that’s:
—Easy to decide on—sticking with seasonal options can sometimes help take out the guesswork.
—Grounding for a taxed nervous system—based on what’s available, what’s feasible, what works for you, and what you enjoy (joy plays an important role!).
—Supportive of steady energy—not based on what everyone else says is best for you, but what is unique to your personal needs.

Even one uncomplicated, nourishing meal a day can feel rejuvenating in any season—physically and mentally—which can positively impact both your home and work life.

What feels good for you to make and/or eat this winter?

Reach out for personalized coaching if you’d like to integrate simple, nourishing food into your life in ways that work for your body, schedule, and nervous system in every season—intro calls are free.

https://sashanelson.substack.com/p/food-that-felt-good-to-make-and-eat

Channeling comfy & cozy

01/16/2026

I’ve become very aware in the last few years of how much I’ve really needed movement as a literal tool to support mental and emotional wellbeing; that movement isn’t solely a physical activity.

It’s of course imperative that our bodies remain as strong, mobile, and resilient as possible so that we can care for ourselves, each other, and the planet. But I think I speak for many of us when I say we could use really use the additional emotional support, too.

Although I learned much of this during my first Yoga Teacher Training in 2011—and knew it instinctively from my life as a dancer—movement has become a conscious tool I turn to for regulation, whether the practice is dynamic and active or calm and restorative.

This is also why it’s exciting that science is catching up with yoga. My Iyengar yoga teacher refers to certain yoga asana postures, pranayama (breathwork), and other time-tested modalities as a form of "technology"—because they can be used and applied intentionally to support a desired response or outcome (i.e. release, relief, equanimity, etc).

In this post you’ll find some common circumstances in which movement may be supportive—along with movement practices (namely yoga-based) that you can experiment with and turn to depending on how you’re feeling, or how you want to feel.

Friendly Reminders:
—Approach movement with compassion rather than judgement or comparison.
—Make movement work for you: adjust, modify, personalize, and adapt as needed.
—Consistency isn’t about harshness; it’s about personalized nourishment.
—Take movement with you wherever you go, in whatever ways you can.
—Notice what does and doesn’t work for you—practice checking in rather checking out, and observe how certain movement practices shift your mindset.
—Movement can support emotional processing and regulation—it can also be deeply soothing without becoming a form of bypassing.

Which movement practices support you most in different emotions states?

Reach out for personalized coaching to curate the practices that work best for you.

https://sashanelson.substack.com/p/movement-practices-for-how-you-feel

Yoga, movement & somatic tools for mind-body wellbeing / for when life feels funky

01/13/2026

In January 2025, I wrote myself a letter outlining what I hoped I would have accomplished in the coming year as a way of “putting the vibes out there.” ✨

Upon re-reading it, instead of feeling charmed by my heartfelt ceremony, I ended up feeling disappointed in myself for not having accomplished most of what was in that note.

I recently wrote about how I steer away from New Year’s Resolutions, partly because I realized that “I am not a thing to be resolved.” I believe this consciously and understand it conceptually, but after spending the first 20+ years of my life hosting a wide range of perfectionist tendencies and people-pleasing habits, I’m occasionally reminded that my subconscious may still think otherwise 🫠

This New Year’s experiment reminded me of a few habits I’d like to stop entertaining in 2026 in both my personal and professional life—in case any of it lands with you, too.

This is not to fix ourselves out of lack, but to nourish ourselves from a place of love—with the help of time-tested mind-body wellbeing tools 🌀

What non-nourishing habits are you ready to stop entertaining in 2026 and beyond?

Read “Habits I’m not entertaining in 2026” on ✌🏻

Take care 🤍

01/12/2026

I understand from personal experience that self-compassion and self-growth ideas can make sense intellectually, but can be tricky to embody physically or emotionally—i.e. old patterns and triggers take over despite our best efforts, and reactiveness pops up on autopilot.

This is why mind-body wellbeing tools matter—not to “fix” ourselves, but to help us observe, move through, and understand how to regulate the emotional patterns that keep us stuck.

So even if things don’t turn out they way we hope this year, the idea of staying rooted in trust as much as possible probably feels much better than the idea of constantly being down on ourselves, or feeling frustrated about not having it all figured out—right?

(Honestly, who does have it all figured out? Asking for a friend...)

A question I’ve been asking myself this past year is: "If I can’t be happy now, no matter what’s going on, then when will I be?" That’s usually when the aforementioned tools re-enter the chat.

Here’s to a perfectly imperfect year and an imperfectly perfect you. May you feel nourished, supported, and equipped to move through whatever 2026 brings your way.

Book a free intro coaching call for personalized support in exploring habit shifts, mindfulness tools that work for you, and embodied mind-body wellbeing in a way that feels aligned for the kind of year (and life) you’d like to create.

https://sashayogawellness.com/2026/01/08/habits-im-not-entertaining-in-2026/

Rethinking goals, expectations & “fixing” myself (instead: perfect imperfections) In January 2025, I wrote myself a letter outlining what I hoped I would have accomplished in the coming year as...

01/09/2026

Cali for Christmas 🤍 Grateful grateful grateful.

Gingerbread cookies made by my aunt 🍪
Perfect snack pack gifts from my brother & sister in law 👌🏻
Sand drawing of “I love you” by my nephew 🫶🏻

Happy 2026 to you and yours ✨

01/09/2026

In January 2025, I wrote myself a letter outlining what I hoped I would have accomplished in the coming year as a way of “putting the vibes out there.” Upon re-reading it last week, instead of feeling charmed by my heartfelt ceremony, I ended up feeling disappointed in myself for not having accomplished most of what was in that note.

I recently wrote about how I steer away from New Year’s Resolutions, partly because I realized that “I am not a thing to be resolved.” I believe this consciously and understand it conceptually, but after spending the first 20+ years of my life hosting a wide range of perfectionist tendencies and people-pleasing habits, I’m occasionally reminded that my subconscious may still think otherwise.

This New Year's experiment reminded me of a few habits I’d like to stop entertaining in 2026 in both my personal and professional life—in case any of it lands with you, too.

This is not to fix ourselves out of lack, but to nourish ourselves from a place of love—with the help of time-tested mind-body wellbeing tools.

—Putting hopeful future achievements on pedestals, believing they’ll make me better, or that life will be easier once I arrive at these desired destinations.
*Instead: Recognizing that life is good now and I’m good enough as I am, even if I haven’t achieved what I thought I should by now.

—Putting wellness, mindfulness, and various spiritual tools on a pedestal, believing they’re the gateway to fixing what’s “wrong” with me and my life.
*Instead: Using these tools in a loving way to support mind-body wellbeing, not to be perfect it or get it “right.”

—Believing that something is wrong with me or my life.
*Instead: Embracing perfect imperfection, or imperfect perfection. Continuing to notice gifts and miracles, even when big desires haven’t come into fruition.

—Being overly hard on myself for not achieving certain goals yet, focusing on perceived failures and getting swept up in shame.
*Instead: Remembering that “failure” is relative; everything is a learning experience; often what doesn’t work out can be a gift.

—Putting all my eggs in the basket of my expectations.
*Instead: Holding my desires lightly and being open to how things unfold. Observing what feels good and what doesn’t, and doing my best to act in alignment with my values, whether it’s directed toward personal or professional achievements—even if things don’t pan out the way I desire.

What non-nourishing habits are you ready to stop entertaining in 2026 and beyond—personally and/or professionally?

Let me know.

https://sashanelson.substack.com/p/habits-im-not-entertaining-in-2026

Rethinking goals, expectations & “fixing” myself (instead: perfect imperfections)

01/06/2026

Simple tools for those who are seeking to add in more mindfulness and/or meditation into 2026—observe how these small yet powerful actions transform both your personal and professional life:

Basic Meditation Prep:
—Sit well. Find a tall and comfortable seat.
—Breathe a bit deeper. Don’t force it, just let it flow.
—Relax any areas of obvious tension. Unwind without dozing off (but no judgement if you do—meditation can be really relaxing!).
—Return to the present moment. Guide the attention back to your chosen prompt whenever it wanders—as it naturally will.

Present Moment Anchors:
—Let the inhale and exhale naturally rise and fall—observe and feel it.
—Listen to the sounds around you—simply be aware of them.
—Notice the thoughts or emotions—watch them ebb and flow.
—Observe the physical sensations—feel them shift and change.
—Repeat...

https://sashayogawellness.com/2026/01/03/new-years-meditation-practices-reflections/

Cultivate your unique end-of-year rituals (way less stressful than resolutions…) I used to get really overwhelmed by New Year’s resolutions (maybe because I came to realize that I am not...