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hi, i’m sasha

enchanté

thanks for joining me on the journey!

Through yoga asana, meditation, nutrition, and eco-conscious living, I support others in cultivating and infusing holistic, mindful, time-tested practices into modern day life to help naturally sustain the health and wellbeing of mind and body, and our Mama Earth.

let's work together

Popular Posts

superfood oatmeal

Posted: August 5, 2014
baked overnight oats

Posted: January 20, 2015
breakti at summer solstice

Posted: June 15, 2015
health-o-ween

Posted: October 29, 2015
a [mostly] balanced lifestyle

Posted: May 25, 2016

Categories

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sashayogawellness

a few days in deutschland : a garden era / spring

a few days in deutschland : a garden era / spring springing / ramp szn / indecisive weather / blooming 🌱 💐 ⛅️

and also “knot cookies” — my nana’s creative spin on italian easter bread 🇮🇹

happy spring ✌🏻

as someone who loves the taste of but is physiolog

as someone who loves the taste of but is physiologically overwhelmed by coffee, matcha is something i’ve not only been able to tolerate, but have also fallen in love with in terms of taste & overall sensation.

as a teacher of yoga & a health coach who is always learning about different holistic methods & diets from around the world, i am also aware of the ways in which we can appropriate practices & products from other cultures - often without much awareness or consideration.

it’s important & meaningful to understand a bit about origins not only as a sign of respect, but also to maintain integrity as things integrate into other cultures / evolve into the next era - even if we adopt & adapt in new & personalized ways (i.e. matcha lattes — a nourishing trend in which i gladly participate).

i don’t go into a big history deep dive (some links are included for additional insights on health benefits & matcha tea ceremonies, etc), but i do share a bit about this special tea, including:

•some favorite ways to prepare it
•a few matcha recipes & concoctions
•flavorful additions
•a selection of organic options

(not sponsored by but always inspired by my friends at @matchaful — where my own matcha journey began 💚)

*read “matcha : what, why, how, love” & subscribe on @substack ✌🏻

how do you enjoy your matcha / favorite beverage?

take good care,

s

some pre-spring pleasantries. thank full. 📷: 1

some pre-spring pleasantries. thank full.

📷:
1-3 : villefranche-sur-mer (SUP / sunset / from above) 🌊
4 : val d’allos snow day ⛄️
5 : balcony sunset 🌅
6 : saint-jeannet 🧗‍♂️
7 : by some miracle made it up col d’èze 🚲
8 : local viennoiseries (boulangerie roy le capitole in nice) : croissant & roulé à la cannelle 🤤
9 : my homemade matcha lattés x @matchaful 💚
10 : église saint-françois-de-paule light beams ✨

a few postures to practice during your cycle — a

a few postures to practice during your cycle — also beneficial to create space in the belly or back, or for beginner and prenatal practitioners ✌🏻

the body is very intelligent; i’ve been learning that the more consciously, intentionally, and deeply i communicate with it, the better i feel.

the more we learn how to listen to vs ignore and respond to vs reject our bodies and their needs, the better and more balanced we’ll feel — and the more natural it will be to continue this cycle as our own cycles shift.

i am still learning — as we all are — but am happy to share with you the postures that have been beneficial for me personally.

inspired by the brilliant human body, my studies with @nikki_costello (and her studies with geeta iyengar), and all those who have ever experienced the roller coaster ride of the menstrual cycle 🙃

any questions?

how do you honor the cycles of your body?

read “yoga postures for your cycle, belly & back” & subscribe on @substack

take good care,

s

🍫 when i was a kid, someone once gifted me a pi

🍫 when i was a kid, someone once gifted me a pink decorative pin that said “Give Me All Your Chocolate And No One Will Get Hurt.”

chocolate is soothing; a comforting anchor in a wild world; unconditional love.

cacao has been used for centuries in traditional, intentional ceremonies to open the heart. you’ve also most likely seen studies & reports on its many health benefits.

i am neither chocolatier, nor pastry chef, nor cacao PhD - even though i often channel juliette binoche’s character in “chocolat” whenever i make my own chocolate.

i am, however, a longtime enthusiast (see above re: childhood pin) & i’ve been making these bars long enough to know that they are delicious.

and like most (all?) things we consume - whether food or apparel - it is important to source chocolate / cacao as best we can, if & whenever possible.

recipe & a bit more about cacao on my @substack — link in bio to read & subscribe ✌🏻

📷:
1: presentation of v-day chocolate
2: post-consumption of chocolate
3: enjoying dinner in anticipation of enjoying chocolate :)

take good care,

s

certainty is grounding; it makes us feel protected

certainty is grounding; it makes us feel protected & empowered. certainty is useful until it’s something we rely on for security / validity / control / etc.

uncertainty is an opportunity to build resilience, trust & creativity. uncertainty is useful until it is something that dominates our wellbeing & causes excess stress.

we all have desires for opportunities & material things we’d like to receive or create, yet we have no idea how / if things will work out the way we imagine.

we can be A. present with the present moment & B. open to things working out even better than our imagination’s perception - all in their own time.

we can be conscious of our attitude & actions; we can do our best to re-align them if they feel inauthentic or contrary to our desires.

whatever the timeline may be, we can be certain that certainty / good things are on the horizon - whether in 2024, or 10-20 years down the road.

what tools or practices are useful for you to cultivate a sense of certainty?

📷: jenner, CA / dec 2023

as one who generally prefers summertime, i am warm

as one who generally prefers summertime, i am warming up to winter being a time of softening stuck emotions, combining resting with heating movement, cozy-ing with a book or a film or a friend, reflecting, cooking, finding warmth within (i.e. laughing), consuming a lot of tea.

last year i also learned what it meant to act out of love toward myself - from inner dialogue to physical actions.

i am celebrating & sharing some seasonal things i love in hopes that it might inspire you to celebrate the life you lead by showing yourself, your body & your mind the love & care you deserve.

*favor curiosity over comparison - what works for someone else / myself may not work for you.

learning to cultivate & apply whatever self-care tools work for you on a regular basis will make them much more feasible & natural to sustain; it will ultimately give us the energy to love & care for others.

use code BDAY to try 1 free on-demand yoga class for some winter self-care-ing until 1 march — link in bio.

link in bio to read “celebrating & self-care-ing” on @substack 🤍

what are you celebrating; what product or practice has been keeping you feeling balanced this season?

📷: @ital_ian on film / jenner, CA / dec 2023

no matter what you do or don’t celebrate, the ho

no matter what you do or don’t celebrate, the holiday season can be a nuanced, sweet & spicy cocktail of joy, overwhelm, excitement, grief, celebration, nostalgia, magic, irritation, gratitude, loneliness, over-consumption & *insert your feelings around the winter holidays.*

creating a sense of equilibrium is always useful.

it is also - most importantly - a skill that develops over time within every season, from year to year, as they come and go.

*link in bio to subscribe to my @substackinc & read “how to cultivate holiday balance.”

which one of these pointers did you need to hear?

📷: @granthenrymedia x @houseofflow.co / literally cultivating balance in BK, march 2023

take good care,

s

here’s to whatever & whoever makes your end-of-y

here’s to whatever & whoever makes your end-of-year season merry & bright ✨

maybe we can also acknowledge the things that don’t make us feel totally balanced & be open to learning from them, both during the holidays & throughout the year.

in light of the holidays & learning from each other: @babaramdass famously said, “if you think you’re enlightened, go spend a week with your family.”

similarly, @nikki_costello once shared with us in class that “wisdom will be revealed through practice.”

consider these points — whatever they mean to you — as you practice being present & cultivating your unique sense of balance (also joy!) during the holiday season & into 2024.

what or who helps you feel grounded, joyful & bright during this time of year & beyond?

comment & let me know — we can learn so much from each other.

*link in bio to read “how to cultivate holiday balance” & subscribe on @substackinc

📷: feeling very merry in my partner’s garden in germany, oct 2023.

take good care,

s

gratitude lately : embracing the privilege & occas

gratitude lately : embracing the privilege & occasional discomfort of slowness & uncertainty (comforted by the côte d’azur) / outdoor adventures (cue: fear & fun) / good people (laughter!) / balcony bird watching (delight!) / simple delicious meals (joy!) / sunsets & sea (therapy!).

the little things mean a lot.

link in bio to build movement & mindfulness skills together to comfort you & suit your unique needs ✌🏻

take good care (grateful for you!),

s

link in bio for the gift guide✌🏻🌎🎁💚

link in bio for the gift guide✌🏻🌎🎁💚

last slide: a meditation on gratitude by @jack_kornfield

gift guide features :

@matchaful
@divyas.nyc
@heyfreya.co
@pact
@ripple_yogawear
@sakaralife
@mandukaeurope
@livinglibationsofficial
@oseamalibu
@rmsbeauty
@coyuchi
@packagefreeshop
@mate_the_label
@patagonia

& more.

any other eco / sustainable / ethical / conscious brands & products you love?

take good care,

s

back pain, in a word, sucks. it can affect the mu

back pain, in a word, sucks. it can affect the muscles around the internal organs, pelvis, shoulders & neck; it can result in headaches, nausea & general stress / dis-ease.

when our back is stable & spacious, however, it creates stability & support around the nerves, digestive tract, lungs & more.

like our physical & physiological interconnectedness, there are component parts (i.e. surrounding joints & body parts) that contribute to & can further support our posture.

optimal posture can be paramount to longevity. we are more likely to be mobile, agile & balanced as we age if we prioritize our physical wellbeing, even in these simple ways.

*link in bio to read “posture pointers for winter weather” & subscribe on @substackinc ✌🏻

what supports your posture year-round? any other tips?

📷: @granthenrymedia x @houseofflow.co / BK, march 2023.

take good care,

s

like any ecosystem - we are all interconnected & i

like any ecosystem - we are all interconnected & interdependent. whether times feel turbulent or at ease, a practice we can always turn to for a bit more equanimity is meditation.

although meditation doesn’t ensure feeling 100% equalized 100% of the time, it can definitely help us understand & cultivate that feeling as often as possible.

it might not diminish all conflict, but it can help us to better navigate it.

meditation offers us a variety of tools to learn how to cultivate more equanimity / centeredness / awareness / forgiveness / peace / connection / etc - whatever allows us to be simultaneously more alert & at ease - whether we are in a comfortable moment or not.

we might also even better understand how to let individual or collective pain be part of our experience instead of trying to bury or ignore it, without inhibiting us from taking action & continuing on in our lives.

this could even inspire us to act & live more consciously amidst both conflict & unity.

how might meditation support you in your current circumstances?

link in bio to read “how meditation can support us” & subscribe on @substackinc ✌🏻

take good care,

s

let’s keep taking care of & connecting to oursel

let’s keep taking care of & connecting to ourselves so we can take better care of & connect more to each other ✌🏻

one of the most commonly asked questions many yoga teachers receive from students is if we can observe their downward facing dog pose & to advise if they are doing it “right.”

“right” is relative — it depends on the physical & physiological needs & circumstances of each student.

that said, there are certainly general points (as seen in le reel) that can be taken into consideration in order to receive the benefits from dog pose.

it also doesn’t necessarily mean you’re doing it “wrong” if you’re not perfectly aligned, but more so that there are always ways for you to feel more embodied in body & mind no matter what pose you’re in - whether you’re standing upright or in downdog.

if you still fancy a downdog assessment, contact me to set up a session :)

what tips, preparatory poses, or variations might you consider for your personal downward facing dog needs?

*read the full post “how to downdog” on @substack — link in bio to view & subscribe.

take good care,

s

in a time of information overload, it can feel rea

in a time of information overload, it can feel really discombobulating to figure out which physical / mental health & wellness practices feel right for you.

i struggled with this for years & was (maybe still am a bit?) constantly seeking the best answers for the best ways to take care of myself, without really knowing how to give myself the space to discern that information on my own.

my aim now is not to necessarily tell anyone (myself included) a “right” way to do wellness or sustainability or mindfulness, but rather to offer accessible tools that we can all explore on our own to uncover the best options for us as individuals.

when we support ourselves in these ways, we will be better equipped to support each other.

link in bio to read “how to discern which wellness tools to turn to” & subscribe to my substack — thanks for your support ✌🏻

*it’s important to nurture ourselves during heightened emotional times — use code “CARE” for 3 free restorative on-demand classes until 31 oct (flow, psoas + stress relief, space + softness) — link in bio 🤍

take good care — reach out if i can support you,

s

some special meal moments on retreat at @maravigli

some special meal moments on retreat at @maraviglia_tuscany 🍝

to summarize : enjoy meals with good people, eat outside when you can, aim for good quality olive oil if it’s available to you, eat with the seasons when possible, cozy morning beverages are the best, good food doesn’t have to be complicated, pasta & burrata are forever soothing, gelato & tiramisu forever 💚

in closing : let’s take a tip from my italian ancestors & savor life, relationships & good eats 🇮🇹

*hot tip : you can purchase organic small-batch olive oil & ferments from @maraviglia_tuscany — link on my website 🫒

salute a tutti 🍷

take good care,

s

what a week at @maraviglia_tuscany 🇮🇹 thanks

what a week at @maraviglia_tuscany 🇮🇹 thanks to this wonderful group & grazie to our gracious hosts.

stay tuned for 2024 — link in bio to subscribe to my substack to get the updates.
 ciao for now italia 🤍

take good care,

s

—

Mysteries, Yes
Mary Oliver

Truly, we live with mysteries too marvelous
to be understood.

How grass can be nourishing in the
mouths of the lambs.
How rivers and stones are forever
in allegiance with gravity
while we ourselves dream of rising.
How two hands touch and the bonds will
never be broken.
How people come, from delight or the
scars of damage,
to the comfort of a poem.

Let me keep my distance, always, from those
who think they have the answers.

Let me keep company always with those who say
“Look!” and laugh in astonishment,
and bow their heads.

sirsasana / headstand throughout the years — kno

sirsasana / headstand throughout the years — known as king of the asanas for its rich benefits.

*we will workshop this tomorrow 16 sept at @studio.gerardarnaudyoga paris (EN / FR) — link in bio 🙃

inverted yoga postures like headstand - when thoughtfully executed - can be incredibly beneficial & therapeutic for mind-body longevity.

there are a variety of preparatory postures that can be practiced with both intelligence & creativity to activate headstand's supportive muscle group areas like shoulders, spine & hips.

this investigative work can enable us to perceive & better understand the physical mechanics of & subtle sensations within the body before, during & after sirsasana.

it’s also always useful to explore various modifications – both universal & unique to individual needs.

main 📷: @wanderlustfest x @wanderlustdach / germany, sept 2019.

take good care,

xo

s

humans are approximately 45-75% water. let’s flo

humans are approximately 45-75% water. let’s flow 🌊💦🌧️💧🌀🌎

•drink it
•bathe / swim in it
•soak your feet in it
•be near it
•listen to or watch it (waves, waterfalls, rivers, streams)
•float on it (salt water, float tanks, boats, rafts)
•embody it (ebb and flow, ride the waves, embrace mysteries & magic)

*link in bio for virtual flow yoga classes & a lake meditation.

what’s your water vibe?

take good care (of yourselves / each other / mama earth),

s

swipe for 5 yoga misconceptions — it doesn’t m

swipe for 5 yoga misconceptions — it doesn’t matter how experienced, flexible, strong, spiritual, or focused you are (or aren’t) if you want to start or continue a yoga practice.

we practice something to introduce / build / improve a skill - even if we already possess the skill (practice makes practice, not perfect…).

link in bio to my substack for 5 common misconceptions & myths about joining a yoga asana class / workshop / retreat (maybe you’ve been / are there, or know someone who is...).

*if you’re in paris, join me for a headstand workshop at @studio.gerardarnaudyoga on sat, 16 sept (EN / FR).

**if you seek great yoga props, code SASHAMANDUKA will get you 15% off the @mandukaeurope webstore — they’re one of my go-to eco-conscious yoga companies.

📷: @granthenrymedia x @houseofflow.co in bk, march 2023

take good care,

s

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a few days in deutschland : a garden era / spring

a few days in deutschland : a garden era / spring springing / ramp szn / indecisive weather / blooming 🌱 💐 ⛅️

and also “knot cookies” — my nana’s creative spin on italian easter bread 🇮🇹

happy spring ✌🏻

as someone who loves the taste of but is physiolog

as someone who loves the taste of but is physiologically overwhelmed by coffee, matcha is something i’ve not only been able to tolerate, but have also fallen in love with in terms of taste & overall sensation.

as a teacher of yoga & a health coach who is always learning about different holistic methods & diets from around the world, i am also aware of the ways in which we can appropriate practices & products from other cultures - often without much awareness or consideration.

it’s important & meaningful to understand a bit about origins not only as a sign of respect, but also to maintain integrity as things integrate into other cultures / evolve into the next era - even if we adopt & adapt in new & personalized ways (i.e. matcha lattes — a nourishing trend in which i gladly participate).

i don’t go into a big history deep dive (some links are included for additional insights on health benefits & matcha tea ceremonies, etc), but i do share a bit about this special tea, including:

•some favorite ways to prepare it
•a few matcha recipes & concoctions
•flavorful additions
•a selection of organic options

(not sponsored by but always inspired by my friends at @matchaful — where my own matcha journey began 💚)

*read “matcha : what, why, how, love” & subscribe on @substack ✌🏻

how do you enjoy your matcha / favorite beverage?

take good care,

s

some pre-spring pleasantries. thank full. 📷: 1

some pre-spring pleasantries. thank full.

📷:
1-3 : villefranche-sur-mer (SUP / sunset / from above) 🌊
4 : val d’allos snow day ⛄️
5 : balcony sunset 🌅
6 : saint-jeannet 🧗‍♂️
7 : by some miracle made it up col d’èze 🚲
8 : local viennoiseries (boulangerie roy le capitole in nice) : croissant & roulé à la cannelle 🤤
9 : my homemade matcha lattés x @matchaful 💚
10 : église saint-françois-de-paule light beams ✨

a few postures to practice during your cycle — a

a few postures to practice during your cycle — also beneficial to create space in the belly or back, or for beginner and prenatal practitioners ✌🏻

the body is very intelligent; i’ve been learning that the more consciously, intentionally, and deeply i communicate with it, the better i feel.

the more we learn how to listen to vs ignore and respond to vs reject our bodies and their needs, the better and more balanced we’ll feel — and the more natural it will be to continue this cycle as our own cycles shift.

i am still learning — as we all are — but am happy to share with you the postures that have been beneficial for me personally.

inspired by the brilliant human body, my studies with @nikki_costello (and her studies with geeta iyengar), and all those who have ever experienced the roller coaster ride of the menstrual cycle 🙃

any questions?

how do you honor the cycles of your body?

read “yoga postures for your cycle, belly & back” & subscribe on @substack

take good care,

s

🍫 when i was a kid, someone once gifted me a pi

🍫 when i was a kid, someone once gifted me a pink decorative pin that said “Give Me All Your Chocolate And No One Will Get Hurt.”

chocolate is soothing; a comforting anchor in a wild world; unconditional love.

cacao has been used for centuries in traditional, intentional ceremonies to open the heart. you’ve also most likely seen studies & reports on its many health benefits.

i am neither chocolatier, nor pastry chef, nor cacao PhD - even though i often channel juliette binoche’s character in “chocolat” whenever i make my own chocolate.

i am, however, a longtime enthusiast (see above re: childhood pin) & i’ve been making these bars long enough to know that they are delicious.

and like most (all?) things we consume - whether food or apparel - it is important to source chocolate / cacao as best we can, if & whenever possible.

recipe & a bit more about cacao on my @substack — link in bio to read & subscribe ✌🏻

📷:
1: presentation of v-day chocolate
2: post-consumption of chocolate
3: enjoying dinner in anticipation of enjoying chocolate :)

take good care,

s

certainty is grounding; it makes us feel protected

certainty is grounding; it makes us feel protected & empowered. certainty is useful until it’s something we rely on for security / validity / control / etc.

uncertainty is an opportunity to build resilience, trust & creativity. uncertainty is useful until it is something that dominates our wellbeing & causes excess stress.

we all have desires for opportunities & material things we’d like to receive or create, yet we have no idea how / if things will work out the way we imagine.

we can be A. present with the present moment & B. open to things working out even better than our imagination’s perception - all in their own time.

we can be conscious of our attitude & actions; we can do our best to re-align them if they feel inauthentic or contrary to our desires.

whatever the timeline may be, we can be certain that certainty / good things are on the horizon - whether in 2024, or 10-20 years down the road.

what tools or practices are useful for you to cultivate a sense of certainty?

📷: jenner, CA / dec 2023

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