Sasha Yoga + Wellness

02/03/2026

Recent reflections: uncertainty is inevitable (but suffering doesn’t have to be), inner work → compassion, live your life with love (you are love—even in darkness) ✌🏻🫶🏻

Consider what we can do to leave humanity better than we found it; how we can hold the dark stuff without becoming it (even if we don’t know the answers) 🌎

Take care of yourselves so we can take good care of each other 🤍

02/03/2026

If you’ve ever felt overwhelmed by Wellness - like it’s unreachable and reserved for influencers or biohackers - try looking at why Wellness is important to you, and how it can support you in a sustainable way.

Here are some realizations that have helped me redefine how I feel about Wellness - as someone who still loves it, but is also sometimes frustrated by how the Wellness industry perceives it to be:

Accept that Wellness means different things to different people.
—It can sometimes feel vague, influencer-driven, and exclusionary - but it can also be deeply meaningful, supportive, and practical.

Remember that Wellness is personal.
—We have unique experiences, priorities, and desires based on our own body, nervous system, history, and circumstances - choices and outcomes will differ.

Appreciate what’s worked.
—Notice which products, foods, habits, or practices have supported you - and why/how.

Notice if and why Wellness irritates you - without judgement.
—What or who are you putting on a pedestal that isn’t serving you right now, and why?

Acknowledge subtle healing.
—Progress isn’t always dramatic. Reflecting on small wins can help us realize what’s improved instead of getting anxious about what hasn’t changed (yet).

Stop trying to do every single Wellness thing.
—If we do want to try something, we can explore it with curiosity and care instead of fear, urgency, or lack.

Stop comparing.
—Pay attention to what’s important to you versus someone else, and how things do or don’t work for you personally.

Shift the focus and avoid perfectionism.
—Focus on what feels good and supportive for the sake of longevity, not perfectionism. We can appreciate ourselves for the steps we take, even if results aren’t as expected.

Release the pressure and be as content as possible with how things are now.
—Without bypassing any frustration, see if it’s possible to be good to yourself now instead of waiting for or relying on Wellness to remedy things.

Remember that Wellness evolves - it’s rebalancing, not permanent.
—Wellness is ongoing - practices shift as we grow. What once worked well might stop being of service eventually; what didn’t work for a while might help later.

Be aware of false claims and ethical practices.
—Doing our research matters, but so does holding brands and practitioners accountable for ethical and sustainable practices on all fronts. Invest consciously.

Bring in gratitude.
—It’s of course important to learn how to regulate the nervous system and process emotions - but gratitude can make really powerful shifts in our mental landscape, too.

How do you relate to Wellness right now - how has it supported you, and how has it made you cringe?

Book a free assessment call to start exploring accessible, personalized, and sustainable mind-body Wellness approaches in ways that work for you.

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...

02/02/2026

If you’re busy, stretched thin, and don’t want Wellness protocols to add to your stress, here’s a reframe that’s helped me the most:
—Stop asking Wellness to fix you - this assumes that something is inherently wrong with you, and puts a lot of pressure on the outcome.
—Start letting Wellness support you - this reminds you that Wellness can adapt to suit your needs as things change and as you evolve.

This could look like:
—simpler food choices instead of “perfect” nutrition or supplement stacking
—movement that regulates instead of drains your nervous system
—routines that are flexible, not rigid - even if it still requires a bit of discipline
—letting go of what worked before, but doesn’t fit right now
—getting in touch with how you feel instead of relying on wearables to track your stats

Sustainable Wellness doesn’t have to be dramatic, pricey, or show-y. It can certainly be transformational, but it can also be pretty quiet, highly adaptable, and really realistic.

When Wellness works with your life instead of against it, it stops feeling like another unattainable thing on a never-ending to-do list.

That’s when Wellness actually sticks - and maybe it ends up working better than you could imagine.

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...

01/30/2026

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...