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sasha yoga + wellness

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June 9, 2014

image of Pumpkin Apple Pear Porridge

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pumpkin apple pear porridge

Posted: June 9, 2014 by sasha nelson

vegan, gluten-free, soy-free, sugar-free

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hi, i’m sasha

enchanté

thanks for joining me

Through the pillars of mind (meditation and mindfulness), body (yoga and functional movement), and planet (eco-conscious living), I support clients in cultivating and implementing holistic, time-tested practices into their modern day life.

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The holiday season is an optimal time to shift our

The holiday season is an optimal time to shift our perspective when we’re feeling overwhelmed, to practice finding comfort in uncomfortable moments, to play within a sense of structure and stability, and to cultivate a sense of balance before we enter a new year ✨

Yoga asana arm balances and inversions can help us do all of those things and more — and whether you’re a longtime practitioner or beginner, there are many modifications to suit your needs that can still deliver many physiological benefits.

•Digestion off after holiday eats? Invert and let gravity refresh your organs 🤸🏼‍♀️
•Need a physical / emotional boost? Hold a plank pose 💪🏻
•Want to get out of your head? Balance on it, or turn it upside down 🙃
•Feeling sluggish? Do a downdog, kick up into a handstand, or stick a few side planks 👍🏻
•Tired, anxious, or jet lagged (or everything)? Lay on your back and swing your legs up the wall ✌🏻

Practice for yourself to feel a few of the benefits:

•Improved circulation.
•Enhanced balance.
•Strengthened shoulders and legs.
•Toned abdomen.
•Energized and calm body and mind.
•Confidence and physical / mental stability.
•A shift in perspective.
•Joy ☺️

Consult a trusted yoga teacher or medical professional if you are working with any injuries or conditions; if you are pregnant or post partum.

*Link in bio for classes and instructional videos on YouTube, including private links to 2 free vinyasa classes and tips in “Sometimes Going Upside Down Can Make You Feel Rightside Up” on @substack 🙏🏻

Please let me know of any questions or modifications — reach out if you’re seeking more personalized support.

How do you remain balanced from all angles and shift your perspective?

Take good care,

S

📷 : @patryk_rozniecki & @krecikdzio in Nice 🤍

If you need an empowering mood and energy boost du

If you need an empowering mood and energy boost during the holidays, try going upside down / balancing on your arms instead of your legs 🤸🏼‍♀️

Similarly — if you need to get out of your head and into your body / into the present moment, invert your head and shift your literal perspective 🙃

If you think you’re not strong or fearless enough to try arm balances or inversions, know that physical and mental strength and confidence can be built with practice, like the prep poses in this lil video 👍🏻

And the more we practice difficult things, the more we can actually have fun in challenging moments (maybe, sometimes, hopefully) 🤪

There are also always modifications, so know that you have options if you have any contraindications ✌🏻

Have fun exploring different yoga postures that get you physically and mentally grounded and empowered ☺️

*Link in bio for this short instructional headstand video on YouTube.

Let me know what you like to practice and what you tend to avoid (I love headstands and handstands; I avoid drop backs — all in time 🫠)

Take good care,

S

🎥 : @espace.rancher in Nice 🇫🇷

Backbends are lovely during the holidays because t

Backbends are lovely during the holidays because they create a steady spine while opening the physical and energetic heart space — similar to the quote from Roshi Joan Halifax and Brené Brown: “Strong back, soft front, wild heart.”

In other words: Give and receive from the heart without compromising your physical or mental health.

Sometimes “heart opening” can feel natural; other times it can take exploration and commitment depending on your mood, environment, or the people around you (Ram Dass famously said, “If you think you’re enlightened, go spend a week with your family.”)

Backbends can be a deeply therapeutic and rejuvenating component of a yoga practice — like twisting postures, they also have the power to mobilize, stabilize, and energize when practiced with both attention and curiosity.

The stabilizing piece has been really useful for me personally after years of dance-related excessive spine mobility — it’s also helpful in other cases where the back is stiff or the chest feels compressed.

When practiced mindfully, backbends offer a blend of physical, mental, and energetic benefits:

•Improved Spinal Health
•Abdominal Support
•Joint Stability
•Increased Circulation and Breath
•Cultivating a better internal understanding of the back
•Physical and Emotional Heart Expansion
•Energized Body and Mind
•Preparation for Inversions

Consult with a trusted yoga teacher or physical therapist for modifications during menstruation or pregnancy, sacroiliac or spinal disc issues, or injury recovery.

*Link in bio for 2 virtual yoga practices and more backbend insights in my Substack post “Open Your Heart Without Breaking Your Back.”

Let me know of any questions, or if you need personal modifications.

Enjoy your exploration backbending — it can be so much fun to take care of ourselves!

How do you open up your heart space and keep a strong, steady backbone?

Take good care,

S

📷: @patryk_rozniecki & @krecikdzio 🤍

Twisting postures teach us how to revolve around a

Twisting postures teach us how to revolve around a steady central axis and help us to develop awareness from the outside, in — tip top timing for the holiday season ✨

Adequate alignment information can drastically enhance a yoga pose — especially twists and backbends because of how the spine is articulated.

Two simple component parts to assist your twists (including backbends) and receive their benefits are:

1. The placement of the shoulder blades on the upper back — an alignment cue that warrants similar results is to widen the collar bones or roll the shoulders back.

2. The steadiness of the thigh bone in the hip socket — this supports the stability and mobility of the spine as it rotates and revolves.

When these two areas are well-placed, the spine has a greater capacity to lift and turn without constricting the shoulders, abdomen, and back.

This also ensures that the breath can flow fluidly, and will both strengthen and mobilize the spine.

When practiced with attention, benefits of twists include:

•Spinal strength and stability.
•Abdominal release / relief.
•Toning the abdomen and obliques.
•Energizing and rejuvenating the body and mind.
•Cultivating a better understanding of the midline.
•Centering and grounding the attention.
•Preparing for or restoring after back bending or forward bending postures.

Consult with a physical therapist or experienced yoga teacher privately for insights on twists during pregnancy, menstruation, or when working with a specific injury.

*Link in bio for on demand classes on my website, and free short classes on YouTube ✌🏻

Let me know of any questions or if you need personal modifications.

Have fun exploring the variety of twists, and enjoy taking care of your body and mind in this way!

Take good care,

S

📷: @patryk_rozniecki & @krecikdzio 🤍 (I could open my left collar bone a bit more here 🙃)

Standing poses are ideal for grounding yourself as

Standing poses are ideal for grounding yourself as the month begins, creating literal and metaphorical roots for your body and mind in anticipation of the new year.

Whether you’re a yoga teacher, a student, or someone with an entirely different lifestyle and movement practice, the impact and importance of standing poses are worth considering at any and every stage of your life.

Standing poses are often rushed through in a fast-paced class with little focus on alignment, which can diminish the many benefits these poses have to offer - from a healthy spine to functional knees, to a stable and mobile pelvis.

When practiced with care, standing poses can:

•Elevate our mood: Feel grounded, balanced, capable, powerful, and expansive.

•Foster stability and mobility: Build strength and fluidity in body and mind.

•Enhance your yoga practice: Lessons from standing poses apply to other postures.

•Support longevity: A foundation of stability and mobility benefits every age.

Learning to balance these qualities in all areas of your life can be incredibly transformative, empowering, and of course grounding.

Read “a month of yoga for holiday equanimity” on @substack — link in bio✌🏻

*The full post includes private links to virtual classes, plus short videos with a few pointers.

**Most if not all of these tips are applicable to forward bending poses, too 👍🏻

Enjoy taking care of your body in this way — don’t hesitate to reach out if you seek more personalized support.

What yoga postures, activities, or mindfulness practices help you feel grounded?

Take good care,

S

📷: @patryk_rozniecki @krecikdzio 🤍✨

The lovely @carrieowerko wrote in one of her newsl

The lovely @carrieowerko wrote in one of her newsletters that repetition is one of the best teachers (she is also an amazing teacher!), and also that “repetition and variety help us get our essential movement/mind nutrients.”

For many of us there can often be a sense of repetition in the last month of the year, especially if you are a lover of holiday traditions.

It’s also a nice time to experiment with variety, try new things, and build new physical and mental muscles before we enter a new year.

One of the reasons I love yoga is for the opportunity to explore both repetition and variety, because there is always something new to learn from each of them.

The more we repeat something — whether movement or cooking or a language — the more natural it starts to feel, even if it’s difficult (finding ease within effort, or “sukha / sthira”).

The more we explore variety, the more we expand our physical and mental capacity to learn, grow, maintain brain plasticity, and cultivate a sense of awareness as we focus on building a new skill.

Surya Namaskar A and B are go-to practices for me when I know I want to move my body, but don’t have a lot of time or don’t necessarily know where to begin, so I begin with repeating what I know and go from there.

(The nice thing is that yoga postures can be modified based on what you need or how you’re feeling — you don’t have to do one hundred chatturangas for this sequence to be effective.)

Sometimes it’s also nice to throw a monkey wrench into my comfort zone and vary the way I move, think, and act.

In all of these ways, yoga can be a really great sidekick for our physical and mental wellbeing — or “movement/mind nutrients” :)

Reach out if you want personalized support as you repeat and vary your own practices ✌🏻

Thoughts on this?

Take good care,

S

In one of her classes not too long ago, @nikki_cos

In one of her classes not too long ago, @nikki_costello said something about how when everything is in motion, the anchor has to be internal.

Jon Kabat-Zinn also wrote a book about how you can’t escape yourself, no matter where you are and what / who is moving around you (“Wherever You Go, There You Are.”).

I’ve often been reminded of all of this as I’ve slowly learned to take longer and tougher bike rides — why the journey matters more than the destination because we are always with ourselves along the way, even if the locations and people around us change.

And if we’re not anchored in ourselves amongst the internal and external movement, then we might not reap the benefits (or at least learn the lessons) that the journey has to offer.

To me, the upcoming holidays are a really good opportunity to:

•Get as anchored as possible — movement, nature, and meditation all help with this.
•Be a good companion to ourselves.
•Enjoy the very fleeting journey as much as we can.

Reach out if you need personalized support — links in bio.

Thoughts on this?

Take good care,

S

🎥: Descending down Mont Chauve d’Aspremont north of Nice, France.

🤍 Shout out to my sweet bicycle Azzura who was unfortunately stolen a few weeks ago — she was a beauty and got me through some milestone moments.

Nature is so resilient - transforming through each

Nature is so resilient - transforming through each season from moderate to extreme weather conditions, always persevering in the end 🍁❄️

And She will continue to persevere, as long as we take care of Her…

(Same goes for our body and mind.)

We can care for ourselves, each other, and our planet during the upcoming holiday season and beyond by celebrating with more mindful, ecologically-forward gifts made from more earth-friendly materials.

Please enjoy my updated free Ecological Gift Guide: products and brands that prioritize the health of people and planet.

Link in bio 🌎 🎁✌🏻

Don’t forget to reap the healing benefits from nature this season, too:

•Bundle up and go outside whenever possible.
•Breathe in the fresh winter air.
•Notice the sky above and feel the ground below.
•Watch animals bustling around or plants waiting patiently for spring.
•Allow your nervous system to settle and restore.

[Insert data and studies on the benefits of forest bathing, salt water and cold water exposure, fresh air, sunlight, “earthing,” and nature’s overall positive effect on the immune system.] 🌱

How might you practice physical, mental, and ecological care this season?

Take good care of yourselves and our Mother Earth,

S

📷: A magical fairy stream bath (read: ice plunge) during an Alpine hike in July 2024 ⛰️

(Working title: Back To My Roots 🧚🏻✨)

So grateful to have access to such incredible natural surroundings in les Alpes-Maritimes ☀️🌲🌊

Sono Italiana 🤍🇮🇹 A bit about my Italian

Sono Italiana 🤍🇮🇹 A bit about my Italian grandparents, Dee and Frank:

My grandmother Adeline (Dee) was born in Chicago as a first generation American; her parents came over from Naples when they were younger.

Her mother Theresa owned a bakery in Chicago, sold bread to the Mob, gave bread away during the Great Depression, and was the first woman in her neighborhood to drive a delivery truck.

My grandfather Francesco (Frank) was born in Naples, and around age 7 came to America by boat via Ellis Island with his mother and siblings.

They joined his father Pasquale in Chicago, where he had already been working for a printing company (he was also a clarinet player in an Italian marching band).

My grandpa quickly learned English so he could interact with other kids; he met my grandma in their neighborhood when they were teens (he claimed early on he would marry her).

He renounced his Italian citizenship to serve as an infantryman in WWII for the US; my grandma worked as a secretary for an army colonel in downtown Chicago.

He was awarded a Purple Heart after the war, had 4 kids with my grandma, and moved the family (plus my grandma’s charismatic Neapolitan parents) to California — there he became a respected dentist, beloved faculty member, and prolific researcher at UCLA.

My grandparents, my mom, and her brothers celebrated Italian holidays with us growing up — especially feast of the 7 fishes on Christmas Eve, with Rat Pack music on repeat.

Most of my memories of them are food-related, naturally: pizzelle at Christmas, Easter cake (pigna di pasqua) and cookies, rectangle pan pizzas which nana cut into squares with scissors, meatballs, chicken soup with orzo and many spoonfuls of parmesan, lasagna, my grandpa peeling fruit after dinner with a small knife and passing it around the table for everyone to share.

They were so proud to be both American and Italian; they welcomed our friends like their own extended family (alongside their church and golf club communities, of course).

Continued in comments 👇🏻

food is a universal cultural anchor, and - as hipp

food is a universal cultural anchor, and - as hippocrates reminds us - is also medicinal, so it’s no surprise that a nourishing meal is so physically and emotionally soothing.

this is especially true during transformative times like autumn, and all throughout the colder months when you want to bundle up under a blanket with a warm beverage.

over the years of studying, health coaching, and experimenting with different holistic modalities and diets for my own healing, i’ve found that healthy, nourishing food doesn’t have to be overly complicated or highly restrictive.

as i explored different recipes and techniques - which, like any skill, is an ongoing process - cooking started to come more naturally to me; i learned that throwing together a satisfying meal could be creative, simple, and fun.

because fall and winter are times to turn inward and into the kitchen for mind-body nourishment, i’m happy to share what i’ve learned and what i’ve eaten that tasted really good, just like when i turn to my personal arsenal of chefs and cooks for tips.

here are some autumnal eats that kept me feeling fueled and anchored in good times and strange transitional times; on warm sunny days and crispy windy days, etc etc.

recipes i lightly followed are in the substack post / on my website “simple & nourishing autumnal eats” — links in bio ✌🏻

brief descriptions in comments 👇🏻🥞🍁🧈🥖🍳🍝

what meals have been nourishing you so far this season?

take good care,

s

as i come out of my self-proclaimed mindful mornin

as i come out of my self-proclaimed mindful morning month, i am reflecting on how i generally desire to feel throughout the day in general — especially after an intense political race in the US, including the more cheerful intensity of the upcoming winter holidays and new year.

something i have been aiming for lately (maybe for my whole life?) is how to be a light; how to offer light in darkness; how to shine a light on what needs to be seen for the wellbeing of the mind, the body, and the planet.

for what it’s worth, here are daily, year-round, lifelong lessons from an inspiring spiritually hungry summer podcast episode by the lovely @monicarberg74 and @michaelberg (thanks for being a light!) 🪟✨

“be like a window” (my interpretation) :

•allow things to shine through you — let your gifts, your talents, and your authentic self shine fully 🌟

•don’t take ownership of it — share and give, and don’t let your gifts, talents, intelligence (etc) define you ✌🏻

•clear out the blocks, and keep the window clean to let light shine clearly — if and when your ego or other physical / mental obstacles get in the way, clean it up and keep shining 💡

how do you let the light in and let yourself shine?

take good care,

s

over the last 5.5 years of living in france, i’v

over the last 5.5 years of living in france, i’ve learned a lot about slowing down and savoring – especially as it relates to food (fact: bread and butter soothe the soul).

and after the past election-related anxiety-provoking months (among other global concerns), we could all probably use something as soothing as a cozy french meal.

here are a few ways to enjoy a french-inspired mindful morning – whether you’re somewhere in france, or at home binging @emilyinparis …

if you try my mindful morning virtual workshop, you can schedule a 45-minute consultation with me to curate your own morning rituals to optimize your mood, energy, and physical / emotional wellbeing.

download my free mindful morning self-care ebook for more customizable recipes and morning ritual tips to nourish the body, mind, and planet.

*all links in bio ✨

(fun fact: the word “mindful” in french can generally be translated as “reflection,” “full / complete consciousness,” or “attention.”)

what country or culture inspires you to slow down and savor your mornings?

take good care,

s

soothing post-election imagery (and reflections ab

soothing post-election imagery (and reflections about understanding each other👇🏻) : a calm sunday morning in the south of france 🇫🇷

i have heard a lot of people (myself included) say that they just don’t understand the opposing political party or their followers.

as someone who has lived in a country for almost 6 years without 100% understanding or being understood (a privileged choice), i’ve learned a lot about the importance of and compassion behind communication.

as the non-native speaker, i’ve had to adjust my words and concentrate on how to get my point across — even if it’s not 100% clear or not exactly what i want to say.

as the non-native listener, i’ve had to be super present and pay close attention to the speaker(s) — i’ve also had to learn how to be honest when i don’t understand and ask for clarification or move on.

sometimes people (myself included) have been impatient or short with me and didn’t give me a chance, which either left me nervous laughing or crying (often both).

but when both sides have been patient, receptive, as clear as possible, and have made conscious efforts to understand and be understood, it has left me feeling with so much hope, gratitude, and relief — like the gap of division was narrowed.

i don’t know what the future holds, i don’t have all the answers and don’t think moving to another country will solve all the problems (even thought it’s great!), but i know that human connection (and connection to nature) is vital.

my wish for the future of all people is to be willing and make an effort to communicate more clearly, listen more deeply, and find solutions / commonalities in differences that we’ll always undoubtedly have.

my wish for all of us today who are confused, angry, scared, and who don’t understand is that we find a safe way to express our post-election feelings, and do whatever we need to do to cultivate even a little bit of peace, calm, hope, and equanimity ✌🏻

life is a team effort — don’t give up on each other 🤍

final notes: peace exists, and it starts within / with us ✨

take good care,

s

📷: autumn light ☀️ / marché aux fleurs 💐🍊 / vieux nice 🇫🇷 / the original biohackers 🌊

here’s a petite recap from my self-proclaimed mi

here’s a petite recap from my self-proclaimed mindful morning month — a few key elements of creating a nourishing morning ritual that works well for you:

*(i know that not every food, product, or practice is accessible to everyone — the best we can do is set heart-felt intentions, do what we can, and create rituals that work for and nourish us based on our circumstances without judgement, but with accountability 🤍)

•wake up mindfully: start with a few deep breaths or a short meditation instead of reaching for your phone.
•quick journal: jot down gratitudes, ideas, feelings, dreams, or intentions for the day.
•move it: stretch for 10 seconds, walk, or enjoy a brief yoga session — whatever feels good for your body, however long you have time for.
•love your body and planet: choose eco-friendly and non-toxic products for your morning routine, and apparel made from natural materials whenever possible.
•nourish yourself: enjoy a satiating breakfast and / or beverage with fresh, whole ingredients when available.
•reflect and carry on: notice how these practices make you feel and carry that energy into your day.

rinse and repeat — modify if and when necessary to suit your needs.

enjoy the free ebook and the full virtual workshop to personalize your ideal mindful morning — links in bio :)

take good care,

s

“gratitude” is somewhat of a buzz word and get

“gratitude” is somewhat of a buzz word and gets tossed around a lot in the wellness realm, but it’s trendy for a reason, and it is incredibly effective if used with mindfulness and heart-felt intention.

for me, learning how to express gratitude every day helped me realize how my brain could often slip really easily into lack mentality.

i don’t think i’m alone here, and either way - like it has been for me - learning how to focus more on the blessings we have in our life instead of fearing what we lack can be incredibly transformative for our overall mood and wellbeing.

we can even eventually be grateful for the difficult pieces of our lives because of what we’ve learned from them instead of letting our challenges drag us down.

the aim isn’t to make life perfect, but simply to recognize how amazing life is just as it is; just as we are.

this is also not to ignore or bypass challenges, because they certainly won’t disappear, even if the challenge is as simple as waking up in the morning, getting adequate sleep, or personal health or relationship issues.

whatever the weather, gratitude can remind us of the beauty that exists around (and within) us - especially if we express it when we wake up in the morning instead of letting grogginess or to-do list anxieties overtake us.

more coming in my @substack newsletter this week — link in bio to get it 🤍

what are you grateful for today, and how might you practice gratitude when you wake up / throughout the day?

(my personal gratitude practice is writing down 3-10 things i’m grateful for from the previous day [almost] every morning - i also sometimes share 1-3 things at night with my partner during dinner / before bed.)

i’m so grateful for you!

take good care,

s

after years of coaching, teaching, and hosting min

after years of coaching, teaching, and hosting mindful morning as a special nyc event with dear friends, it felt like it was time for it to reappear — even if virtually for now.

as a nourishing supplement to the free ebook, i created a short and sweet mindful morning workshop — in written and video or audio formats — to support you in the customization of your own nourishing morning routines.

*link in bio ☀️☺️

**this is great for both students and teachers as you learn to curate your own personal practice :)

inside the 7-module workshop is:

● a short guided meditation to ground into the present moment and clear the mind.
● simple, reflective journal prompts to empty any excess thoughts, and connect how you’re feeling or how to care for yourself.
● a quick movement practice to open and stabilize the body and mind; to get the blood flowing and the energy ready for the day.
● a lil’ list of helpful organizational tips and go-to breakfasts and beverages to spark your own ideas and concoct your own tasty fuel.
● simple tips on how to incorporate sustainable, ecological practices into your everyday life (that will benefit your body and mind to boot).

if you are still seeking further support on personalizing morning rituals that work and feel really nourishing for you:

feel free to book a free 20-minute call with me — link in bio ✌🏻

i hope you’ve been enjoying the free ebook — let me know what you think, and what has been impactful for your own mindful mornings.

take good care,

s

breathwork used to feel kind of like a “meh” p

breathwork used to feel kind of like a “meh” practice for me until i studied with teachers who helped me understand its incredible power to alter and benefit our physical and mental states.

(shout out to teachers @nikki_costello , @colleensaidman & rodney, genny kapuler, @anyaporteryazawa and more 🙏🏻)

although i don’t practice specific breathwork every morning, the intention behind having more mindful mornings has inspired me to be much more aware of my breath when i wake up, and throughout the day in general.

i am so grateful to have simple breathwork practices to access based on how i’m feeling, especially when it comes to starting the day in a more mindful vs disconnected way.

i invite you to try this simple belly breath technique in the morning before you get out of bed — or whenever you have a tense moment during the day — and see how it makes you feel.

i have a short video on YouTube with 3 breathwork practices to manage anxiety, one of which is the 4-7-8 breath from @drweil — check it out if it might be useful.

how do you feel after taking a long, deep breath, and how might it impact your morning to be more aware of your breath?

(after i take longer, deeper breaths, i feel like my belly, chest and neck all soften - areas where i tend to carry stress.)

take good care,

s

mindful morning rituals can set the tone for a hea

mindful morning rituals can set the tone for a healthier, more mindful life that benefits both you and the planet ☀️

if you’re feeling inspired but unsure how to fully integrate these practices into your life, i’ve been there, and i’d be really honored to help you create a personalized path to wellness that works for your unique life.

with 1:1 integrative wellness coaching, we’ll take the seeds planted in the mindful morning ebook and grow them into habitual holistic habits.

i’m genuinely inspired to share with you the systems that have been transformative for me and my clients over the years during my studies and explorations of yoga, functional movement, meditation and mindfulness, holistic nutrition, and sustainability.

if you’re feeling ready to transform your mornings and your life, let’s talk it out.

i’m offering a free 20-minute introduction call to explore how we can work together.

the link is in my bio to schedule a time ✌🏻

small changes can lead to big transformations, so know that whichever path you choose, you have the power to make conscious choices every day — starting with the morning :) — that invest in the health of your mind, body, and planet.

here’s to our individual and collective journeys ✨

what’s one feasible shift you might make based on your ideal transformation?

(one small change i’ve been making: waiting to check my phone after taking at least 3 long breaths in the morning and expressing my appreciation for waking up — even if i’m tired and cranky and don’t feel like getting out of bed.)

take good care,

s

becoming more of a “morning person” started ha

becoming more of a “morning person” started happening more naturally when i started practicing yoga more regularly because - in all honesty - i didn’t want to be hungover when i went to a 10am saturday morning class.

thus began not only my quest to get up earlier, but also to practice and teach yoga.

and the rest isn’t history because, like most things, yoga is an infinite practice in which something can always, always be learned.

(or unlearned, if necessary.)

when i began hosting yoga retreats, the dynamic classes were always scheduled before breakfast - which was another hurdle for me to physically and mentally jump over.

once i got into a rhythm though, it felt really, really nice.

i don’t always or regularly wake up early enough to practice in the mornings, but when i do, i never regret it - it is such a nice way to open up the body after sleeping and sets a solid tone for the day.

sometimes morning movement is a short or long walk, a few stretches, a quick high-intensity-ish burst of jumping jacks or sun salutations, or some resistance band work.

(hot tip: check my girl @giuliapline for expert banded exercises and functional movement insights 👌🏻)

whatever your preferred form of movement and whenever you practice during the day, i hope these tips from my mindful morning ebook will help you cultivate the physical tools that work best for you.

*link in bio for the free ebook ☀️

what motivates you to move in the morning, and what do you enjoy about it?

(my morning movement motivation: physical and mental longevity; matcha and breakfast.)

take good care,

s

🎥: @espace.rancher nice 🇫🇷

late summer / early fall in the mediterranean ☀️🍁🇫🇷

in appreciation & gratitude for everything just as it is - even if & when i want things to change sometimes ✨

what a privilege to watch the sun & the seasons do their thing & work their magic 🌅🍂

sending love & well wishes to anyone who might not benefit from these privileges (or other basic human rights) right now 🤍

may you be safe / healthy / happy / free of suffering / at peace ✌🏻

📷:
1-4 / sunset bike x swim in saint-jean-cap-ferrat
5-6 / bike views along the sea
7-9 & 14-15 / sunsets & a sunrise in nice
10-13 / mouans-sartoux village views & vines

take good care,

s

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The holiday season is an optimal time to shift our

The holiday season is an optimal time to shift our perspective when we’re feeling overwhelmed, to practice finding comfort in uncomfortable moments, to play within a sense of structure and stability, and to cultivate a sense of balance before we enter a new year ✨

Yoga asana arm balances and inversions can help us do all of those things and more — and whether you’re a longtime practitioner or beginner, there are many modifications to suit your needs that can still deliver many physiological benefits.

•Digestion off after holiday eats? Invert and let gravity refresh your organs 🤸🏼‍♀️
•Need a physical / emotional boost? Hold a plank pose 💪🏻
•Want to get out of your head? Balance on it, or turn it upside down 🙃
•Feeling sluggish? Do a downdog, kick up into a handstand, or stick a few side planks 👍🏻
•Tired, anxious, or jet lagged (or everything)? Lay on your back and swing your legs up the wall ✌🏻

Practice for yourself to feel a few of the benefits:

•Improved circulation.
•Enhanced balance.
•Strengthened shoulders and legs.
•Toned abdomen.
•Energized and calm body and mind.
•Confidence and physical / mental stability.
•A shift in perspective.
•Joy ☺️

Consult a trusted yoga teacher or medical professional if you are working with any injuries or conditions; if you are pregnant or post partum.

*Link in bio for classes and instructional videos on YouTube, including private links to 2 free vinyasa classes and tips in “Sometimes Going Upside Down Can Make You Feel Rightside Up” on @substack 🙏🏻

Please let me know of any questions or modifications — reach out if you’re seeking more personalized support.

How do you remain balanced from all angles and shift your perspective?

Take good care,

S

📷 : @patryk_rozniecki & @krecikdzio in Nice 🤍

If you need an empowering mood and energy boost du

If you need an empowering mood and energy boost during the holidays, try going upside down / balancing on your arms instead of your legs 🤸🏼‍♀️

Similarly — if you need to get out of your head and into your body / into the present moment, invert your head and shift your literal perspective 🙃

If you think you’re not strong or fearless enough to try arm balances or inversions, know that physical and mental strength and confidence can be built with practice, like the prep poses in this lil video 👍🏻

And the more we practice difficult things, the more we can actually have fun in challenging moments (maybe, sometimes, hopefully) 🤪

There are also always modifications, so know that you have options if you have any contraindications ✌🏻

Have fun exploring different yoga postures that get you physically and mentally grounded and empowered ☺️

*Link in bio for this short instructional headstand video on YouTube.

Let me know what you like to practice and what you tend to avoid (I love headstands and handstands; I avoid drop backs — all in time 🫠)

Take good care,

S

🎥 : @espace.rancher in Nice 🇫🇷

Backbends are lovely during the holidays because t

Backbends are lovely during the holidays because they create a steady spine while opening the physical and energetic heart space — similar to the quote from Roshi Joan Halifax and Brené Brown: “Strong back, soft front, wild heart.”

In other words: Give and receive from the heart without compromising your physical or mental health.

Sometimes “heart opening” can feel natural; other times it can take exploration and commitment depending on your mood, environment, or the people around you (Ram Dass famously said, “If you think you’re enlightened, go spend a week with your family.”)

Backbends can be a deeply therapeutic and rejuvenating component of a yoga practice — like twisting postures, they also have the power to mobilize, stabilize, and energize when practiced with both attention and curiosity.

The stabilizing piece has been really useful for me personally after years of dance-related excessive spine mobility — it’s also helpful in other cases where the back is stiff or the chest feels compressed.

When practiced mindfully, backbends offer a blend of physical, mental, and energetic benefits:

•Improved Spinal Health
•Abdominal Support
•Joint Stability
•Increased Circulation and Breath
•Cultivating a better internal understanding of the back
•Physical and Emotional Heart Expansion
•Energized Body and Mind
•Preparation for Inversions

Consult with a trusted yoga teacher or physical therapist for modifications during menstruation or pregnancy, sacroiliac or spinal disc issues, or injury recovery.

*Link in bio for 2 virtual yoga practices and more backbend insights in my Substack post “Open Your Heart Without Breaking Your Back.”

Let me know of any questions, or if you need personal modifications.

Enjoy your exploration backbending — it can be so much fun to take care of ourselves!

How do you open up your heart space and keep a strong, steady backbone?

Take good care,

S

📷: @patryk_rozniecki & @krecikdzio 🤍

Twisting postures teach us how to revolve around a

Twisting postures teach us how to revolve around a steady central axis and help us to develop awareness from the outside, in — tip top timing for the holiday season ✨

Adequate alignment information can drastically enhance a yoga pose — especially twists and backbends because of how the spine is articulated.

Two simple component parts to assist your twists (including backbends) and receive their benefits are:

1. The placement of the shoulder blades on the upper back — an alignment cue that warrants similar results is to widen the collar bones or roll the shoulders back.

2. The steadiness of the thigh bone in the hip socket — this supports the stability and mobility of the spine as it rotates and revolves.

When these two areas are well-placed, the spine has a greater capacity to lift and turn without constricting the shoulders, abdomen, and back.

This also ensures that the breath can flow fluidly, and will both strengthen and mobilize the spine.

When practiced with attention, benefits of twists include:

•Spinal strength and stability.
•Abdominal release / relief.
•Toning the abdomen and obliques.
•Energizing and rejuvenating the body and mind.
•Cultivating a better understanding of the midline.
•Centering and grounding the attention.
•Preparing for or restoring after back bending or forward bending postures.

Consult with a physical therapist or experienced yoga teacher privately for insights on twists during pregnancy, menstruation, or when working with a specific injury.

*Link in bio for on demand classes on my website, and free short classes on YouTube ✌🏻

Let me know of any questions or if you need personal modifications.

Have fun exploring the variety of twists, and enjoy taking care of your body and mind in this way!

Take good care,

S

📷: @patryk_rozniecki & @krecikdzio 🤍 (I could open my left collar bone a bit more here 🙃)

Standing poses are ideal for grounding yourself as

Standing poses are ideal for grounding yourself as the month begins, creating literal and metaphorical roots for your body and mind in anticipation of the new year.

Whether you’re a yoga teacher, a student, or someone with an entirely different lifestyle and movement practice, the impact and importance of standing poses are worth considering at any and every stage of your life.

Standing poses are often rushed through in a fast-paced class with little focus on alignment, which can diminish the many benefits these poses have to offer - from a healthy spine to functional knees, to a stable and mobile pelvis.

When practiced with care, standing poses can:

•Elevate our mood: Feel grounded, balanced, capable, powerful, and expansive.

•Foster stability and mobility: Build strength and fluidity in body and mind.

•Enhance your yoga practice: Lessons from standing poses apply to other postures.

•Support longevity: A foundation of stability and mobility benefits every age.

Learning to balance these qualities in all areas of your life can be incredibly transformative, empowering, and of course grounding.

Read “a month of yoga for holiday equanimity” on @substack — link in bio✌🏻

*The full post includes private links to virtual classes, plus short videos with a few pointers.

**Most if not all of these tips are applicable to forward bending poses, too 👍🏻

Enjoy taking care of your body in this way — don’t hesitate to reach out if you seek more personalized support.

What yoga postures, activities, or mindfulness practices help you feel grounded?

Take good care,

S

📷: @patryk_rozniecki @krecikdzio 🤍✨

The lovely @carrieowerko wrote in one of her newsl

The lovely @carrieowerko wrote in one of her newsletters that repetition is one of the best teachers (she is also an amazing teacher!), and also that “repetition and variety help us get our essential movement/mind nutrients.”

For many of us there can often be a sense of repetition in the last month of the year, especially if you are a lover of holiday traditions.

It’s also a nice time to experiment with variety, try new things, and build new physical and mental muscles before we enter a new year.

One of the reasons I love yoga is for the opportunity to explore both repetition and variety, because there is always something new to learn from each of them.

The more we repeat something — whether movement or cooking or a language — the more natural it starts to feel, even if it’s difficult (finding ease within effort, or “sukha / sthira”).

The more we explore variety, the more we expand our physical and mental capacity to learn, grow, maintain brain plasticity, and cultivate a sense of awareness as we focus on building a new skill.

Surya Namaskar A and B are go-to practices for me when I know I want to move my body, but don’t have a lot of time or don’t necessarily know where to begin, so I begin with repeating what I know and go from there.

(The nice thing is that yoga postures can be modified based on what you need or how you’re feeling — you don’t have to do one hundred chatturangas for this sequence to be effective.)

Sometimes it’s also nice to throw a monkey wrench into my comfort zone and vary the way I move, think, and act.

In all of these ways, yoga can be a really great sidekick for our physical and mental wellbeing — or “movement/mind nutrients” :)

Reach out if you want personalized support as you repeat and vary your own practices ✌🏻

Thoughts on this?

Take good care,

S

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