Sasha Yoga + Wellness

03/23/2026

Years ago, an Ayurvedic practitioner suggested I reintroduce whole milk in specific ways, for specific reasons—mainly to support hormone rebalancing after years of birth control, antibiotics, and gut disruption.

Since milk has quite the nuanced reputation, this suggestion threw me for a loop—because if you’ve ever gone down a wellness rabbit hole, you already know that you’ll find conflicting advice everywhere. Often it’s all backed by science, too.

Some say milk is inflammatory. Others highlight its nutritional benefits. To make things more confusing, both can be true.

So... what’s the healthy choice?

Instead of following trends, I decided to trust the holistic health tools used by that doctor and followed their guidance based on my body’s needs. I reintroduced milk slowly and intentionally, in specific ways, and the results were surprisingly positive.

Conclusions: Health is individual. Real, personal, everyday wellness isn’t about trends, cookie-cutter approaches, or rigid rules. It’s about awareness and intentional action.

What’s a wellness practice that surprised you in a positive way?

https://sashanelson.substack.com/p/the-thing-about-milk

We were told we need it, then it became a thing to avoid... so how do we decide what's healthy?

03/17/2026

Use code SASHA10 for 10€ off 🥛 and let me know what you’ll make with it! In the last week I’ve done 2 batches of cashew milk and 1 almond milk 🤌🏻

I ended up making delicious black sesame cookies with the almond pulp, too (I ate the cashew pulp as a snack with some apricot jam, yum yum).

Making your own food is such a privilege, and if we use that privilege wisely it can also improve our health—especially if someone has allergies to added ingredients in boxed nut milks like oils or other stabilizers and sugars (or allergies to nuts in general, in which case: h**p, coconut, quinoa milk—many exciting options!).

Taking care of ourselves in this way can also be FUN—it feels good to feel good enough to want to take care of others, even if it’s just in your immediate family or friend group.

What homemade meals or beverages feel nourishing to you lately?

Take care 🤍

03/17/2026

One tiny adjustment changed how I practiced and understood yoga (it applies to life and work, too, of course).

Years ago, when I was teaching yoga in NYC, several teachers told me to micro-bend my knees in straight-legged poses because of dance-related hyperextension.

Eventually I realized that by minimizing the effort of straightening my legs in order to "protect" my joints, I was actually putting more pressure on them—and all of this ultimately limited the benefits of straight-legged poses.

The lightbulb moment came during one of my first Iyengar classes for teachers when my teacher came over and told me to straighten the legs by pulling up the muscles around the knees. The result literally shocked me (in a good way).

That small muscular action—engaging around the knees to lengthen and stabilize the leg—completely shifted how I practiced. It unlocked the full benefits of many other subsequent straight-legged poses as a result.

This principle (small shifts create significant changes) shows up everywhere:
life, relationships, physical and mental wellbeing, work.

Sometimes improvement or enhancement is uncomplicated; it's simply:
—Plugging in a pause
—Adjusting a habit
—Adding a small supportive practice

Where have you experienced this in your work or life?

Small shifts in habits, attention & body awareness can make a big difference

03/16/2026

Sometimes productivity (even general mind-body wellbeing) isn’t about doing more. It’s about adding (or removing) one small thing that can make a big impact.

For example: Have you ever been on a roll with something that was generally working, only to add or subtract one little detail that suddenly elevated the experience?

Even with an overflowing plate, one small shift can change the trajectory of a day:
—Adding 3 deep breaths before getting out of bed or checking your device.
—Removing yourself from your desk to take a short walk.
—Adding 1 handful of greens to a meal.
—Removing certain apps that swallow our attention.

These small shifts don’t seem dramatic, but they can impact:
—focus & attention
—mood & reactivity
—nervous system regulation
—productivity & energy

Sometimes the smallest insertions—or subtractions—create the biggest change in how we navigate our day (and maybe even our life as a whole).

Reflection: What is one small thing you could add to your day today that might make things flow a bit more smoothly?

Small shifts in habits, attention & body awareness can make a big difference Have you ever been on a roll with something that was generally working for you, only to...

03/10/2026

Peace is a teacher and a practice and a privilege. We can do our best to embody it (even if we don’t always get it right…); we can actively work toward and pray for it ✌🏻

Any one of these resonate lately?

Also highly recommend the poem “For Peace” by John O’Donohue, for what it’s worth 🙏🏻

Take care 🤍

03/04/2026

No matter what in-between season or uncertain middle phase we’re in, it’s such a gift to nourish ourselves; to have food on the table; to delight in whoever we’re sharing a meal with (even if it’s just ourselves).

Whether this is a weird or wonderful time for you or your community, my wish for you is that you can receive whatever form of nourishment replenishes you and experience the pleasure of it in real time ✨

No need to look to the past or future when we can savor what’s here right now, however simple or ordinary the moment may seem.

(But we can take conscious action toward a more sustainable future, too.) 🙏🏻

These are a few foods, dishes, and sips that brought me joy during this anticipatory winter-to-spring interim; in the midst of this strange global shift we’re all connected to; as the waves ebb and flow between the everyday and the celebratory 🥗

What’s something that’s felt nourishing to you lately?

Message me if you’re curious about cultivating your own unique nourishing habits and tools to feel replenished in every season—assessment calls are free.

Read “Cozy food from winter, in anticipation of spring” and subscribe on —links to a few recipes are included ✌🏻

Take care 🤍

03/03/2026

In busy professional and personal lives, we’re often conditioned to delay mind-body nourishment and care until there’s more time, clarity, or energy—until the “right” moment. But waiting for ideal conditions can heighten burnout, discomfort, and disconnection—even if the shift isn’t immediately apparent.

Sometimes nourishment looks very simple:

—Eating with presence and gratitude, even briefly.
—Pausing for a calm, present breath vs. optimizing—this includes mindful chewing!
—Allowing pleasure without justification—even when other nuanced emotions are present.

These moments don’t fully eradicate physical or emotional difficulty, but they can create enough steadiness to keep us consciously engaged, aware, and human.

Whether this season feels heavy or hopeful for you, my hope is that you allow yourself to receive whatever form of nourishment replenishes you—without needing it to be productive, impressive, or permanent.

Because when we take care of ourselves—whether on ordinary days or during messier seasons—we’re better equipped to care for each other (all of which cares for the planet that nourishes us, too).

If this resonates, feel free to follow along or reach out. I share reflections and tools around sustainable wellness, mind-body nourishment, and how we stay resourced—personally and professionally—through changes and evolutions.

https://sashayogawellness.com/2026/02/26/cozy-food-from-winter-in-anticipation-of-spring/

On nourishment in the interim & present-moment joys The mood feels a bit…low lately (just me?). Winter has lost some of its charm; swift glimpses of spring feel like a...

03/02/2026

In the in-between moments like the winter-to-spring interim, the individual and collective mood can start to drop—especially considering the heaviness in the current headlines. Mind-body nourishment can make a big difference here—food and beyond.

Sometimes nourishment in this seasonal interlude looks like:

—Pausing instead of pushing forward.
—Letting joy and grief and all the other nuanced emotions coexist in the same space.
—Noticing what’s steady or pleasant right now, even if it’s simple and ordinary.

We don’t need to wait for a milestone, celebration, vacation, or a more optimal season to feel replenished and grounded. The in-between can be meaningful if we allow ourselves to notice what feels nourishing in the present moment.

Whether this season feels heavy or hopeful for you, my wish is that you receive whatever nourishment helps you feel more resourced so you can keep showing up for both yourself and others.

What’s something small that’s felt nourishing to you in this seasonal intermission phase?

https://sashanelson.substack.com/p/cozy-food-from-winter-in-anticipation

On nourishment in the interim & present-moment joys

02/26/2026

Just like having steady foundations can help a practice thrive, who we learn from can have an incredibly meaningful impact on how we absorb and apply whatever we’re learning.

When choosing who to learn from (a teacher, coach, mentor, leader), I usually to look for a few qualities, like:

—Presence. Are they attentive to both the material and the people?
—Compassion. Is discipline balanced with understanding?
—Inclusivity. Does their approach feel accessible and human? Do they feel approachable?
—Adaptability. Can they adjust and adapt instead of defaulting to rigidity?
—Integrity. Are they walking their talk and practicing what they teach?
—Humility. Can they teach from a system or lineage without being dogmatic?

This applies beyond yoga to leadership, health, education, and personal growth—and these qualities are helpful to use as guidelines for what I aim to embody myself as a student, guide, and human.

Very thankful for the teachers who have made a positive impact on my life and have helped me build my own solid foundation 🙏🏻

Message me if cultivating your own unique steady foundation (in yoga, food, or lifestyle) is something you’d like to explore—assessment calls are free✌🏻

Take care 🤍

🎥: retreat 2023 🇮🇹

02/24/2026

One of the most useful questions I’ve learned to ask both in wellness and in work: “Does this guide (coach, teacher, mentor) or method help me feel more grounded, capable, and curious?”

Because who we learn from can help shape both how and what we learn, and how sustainable that growth becomes.

I’ve always admired how the teachers, coaches, and mentors I’ve studied with over the years have offered insights from their own unique lens, even when the methods were similar. Their guidance—and also their humanness—has informed and inspired how I practice, coach, and teach clients with diverse needs.

When choosing who to learn from (a teacher, coach, mentor, leader), I tend to look for a few core qualities:

—Presence. Are they attentive to both the material and the people?
—Compassion. Is discipline balanced with understanding?
—Inclusivity. Does their approach feel accessible and human?
—Adaptability. Can they adjust and adapt instead of defaulting to rigidity?
—Integrity. Are they walking their talk and practicing what they teach?
—Humility. Can they teach from a system or lineage without being dogmatic?

This applies far beyond yoga to leadership, health, education, and personal growth.

Just because we appreciate a teacher or method, though, doesn’t mean we can’t question it—turning inward and trusting ourselves is a large part of the work, too.

And when we find our unique balance between external guidance and our internal compass, the results can be extraordinary.

https://sashayogawellness.com/2026/02/19/aligned-mentors-enhance-the-process-yoga-beyond/

On what we study, how we study, and who we learn from (Part 2) Last week I wrote about creating the conditions for a practice to thrive through steady foundations....

02/23/2026

Most of us eventually hit a moment where we love a practice, routine, or method—but then something shifts.

Whether that shift is a teacher, a leader, your body, or your life, suddenly what once felt nourishing doesn’t feel as “right” anymore.

That doesn’t mean anything (or anyone) is “wrong," it might simply mean the guide or method no longer aligns with where you are now.

This can apply everywhere:
—Yoga and movement
—Nutrition and health
—Leadership and professional growth
—Creativity, spirituality, learning of any kind

Sometimes the content is solid, and showing up for it might be enriching for you.

But if the delivery, pace, or energy doesn’t meet your current needs, the subject might not land and nourish you like you know it can.

It’s here where practicing discernment is an opportunity for growth - to check in, re-attune to your values and goals, and more forward accordingly.

Because just like having steady foundations can help a practice thrive, who we learn from can have an incredibly meaningful impact on how we absorb and apply whatever we’re learning.

Have you ever stepped away from something you loved only to realize it wasn’t the thing, but the way you were learning it?

Have you ever stepped into a practice you never really understood, but a different approach, teacher/guide, or delivery helped you connect to it more?

https://sashanelson.substack.com/p/aligned-mentors-enhance-the-process

On what we study, how we study, and who we learn from (Part 2)

02/18/2026

Mediterranean winter sunrises and sunsets to bless your feed and refresh the algorithm 🌅

Recently in class said that “more will be revealed.” I find this concept to be a really helpful and hopeful reminder for the beginning and end of a day or a season, of a lunar new year or an uncertain WTF moment in time, etc etc… ✨

Onward ✌🏻