sasha

yoga | wellness | dance | simple sustainability for mind, body + planet | spread the health | www.sashayogawellness.com

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costa rica retreat noms ☀️ with gratitude for chef jose, the people we shared it with & the land that so selflessly offers it all to us. such an honor & privilege to enjoy these beautiful meals in good company in the jungle during @tglretreat at @rayoscostarica . thanks earth / gracias chef jose! which noms would you choose? — 1 / @matchaful blended with jose’s fresh almond milk, coconut milk, tahini, cinnamon, honey, amor 2 / tico breakfast: fresh local fruits with beans & rice, fried egg & plantains, costa rican coffee 3 / sweet potato, shrimp & rice, salad with tahini dressing, crunchy slaw, physalis [a new favorite] 4 / fresh local fruits, oatmeal with jose’s blackberry jam, physalis, plantains, perfect scrambled eggs, almond pancakes with honey 5 / more @matchaful … 6 / veggie & cheese omelette, steamed veg, fresh fruits, plantains, oats & jam 7 / yudran the groundskeeper making his amazing sourdough bread in the property’s outdoor oven 8 / fresh fruits, physalis, tortilla, black beans with veg, fried egg & fried cheese 9 / the sacred jug of @matchaful 10 / cacao ceremony preparation led by @sarahgirardyoga after @amberrenegregory ‘s workshop & ashoka rose tea from chandika @svayurveda — take good care, xo s (at Rayos del Sol Costa Rica) https://www.instagram.com/p/CqSwW56j9pv/?igshid=NGJjMDIxMWI=

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quiche on a whim : whole wheat flour & butter for crust / eggs with cooked veg [maybe a little cream, maybe a little salmon]. make crust & press into pie tin [poke holes in bottom] / sautée veg / place veg on dough / pour whisked eggs over veg / bake at 350F for 30-ish minutes / until cooked through. super clear instructions, but i suppose it’s all about the exploration / experiment / experience…? thankful for nourishing food, french produce, french butter! & kitchen concocters in crime. take good care, xo s (at Nice, France) https://www.instagram.com/p/CoxnN9WDAHg/?igshid=NGJjMDIxMWI=

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february feel good tips from an american in france in continual fluctuation: 1 / get outside & get some sunlight 2 / enjoy local foods & favorite beverages [stay hydrated, too] 3 / try to submerge in some type of water, even if it’s just enjoying a bath or shower [my acupuncturist recommends a warm foot soak to remove toxins] 4 / watch a sunset, even if virtually 5 / be with good people, even if virtually 6 / give thanks to nature & all the gifts you have, no matter what stage of transition you’re in xo s (at Nice, France) https://www.instagram.com/p/CoZ0xnhoGPc/?igshid=NGJjMDIxMWI=

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happy year of the water rabbit 🐰 go gently / get quiet / be patient / dig deep / stay grounded / take care. other things to note after the lunar new year & the entry into my 38th year on this planet greeted me with a nice tailbone bruising / a not-so-easily-received invitation to pause : lessons are tough, but so are we / surrender, but don’t give up / don’t forget to laugh, but don’t be ashamed to cry. anyone have any other new year / general life wisdom to share for 2023? 📷 : 1 / happy new year hot pot aux alpes by @yasmine99910 2 / water rabbit [p.s. apparently i am wood rat, not wood ox…] 3 / recovering from the snowboard fall, walking slowly in the crunchy snow 4 / scene of a patiently setting sun xo s (at La Foux d'Allos) https://www.instagram.com/p/CoFXdI_DC0t/?igshid=NGJjMDIxMWI=

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a short sequence to stabilize the core & focus the attention ✌🏻 *join me for yoga core at @art_yoga_studio_nice on mondays & fridays 9h30 [EN / FR]* 1 / sit comfortably & breathe gently through nose, keeping belly soft. option: a few rounds of kapalabhati — inhale passively through nose & exhale quickly / sharply through nose while belly button bounces back strongly toward spine. 2 / downdog for a few cycles of breath, naval lifting up away from floor without contracting abdominals. firm hands & feet / arms & legs, lift & lengthen hips & spine. 3 / inhale in downdog / exhale knee to nose — a few cycles on each side, resting in downdog in between. 4 / laying on back, take one knee toward chest & resist it by pressing both hands into thigh, extending bottom leg vigorously without flattening lower back. repeat a few times each side, switching on exhalation. 5 & 6 / on back with arms long by torso & collarbones wide, table top legs on exhale [knees over hips & shins parallel to floor] & lower toes to floor on inhale, lifting slowly on exhale. repeat several times & rest with knees to chest. 7 & 8 / same as above with legs firmly extended, engaging muscles around knees, keeping naval toward spine without flattening or arching lower back, lowering legs as close to floor as possible without bending knees or losing abdominal connection. hold each side of yoga mat tightly for support. 9 / vasisthasana / side plank [modify by placing forearm or bottom shin on floor] for a few breaths on each side, keeping hips aligned & lifted, legs firm, naval toward spine. rest in child’s pose. 10 / bakasana / crane or crow pose [modify by keeping feet down if needed] squeezing inner knees into upper outer arms, pressing inner feet together & heels toward butt, lowering butt toward heels & lifting naval to spine / lifting middle back away from floor [like cat pose]. 11 [not pictured] / rest by laying on floor face down on belly, hands under forehead. breathe. complete as a sequence — resting in downdog or a seated pose between postures — or do a few reps of one of these for quick invigoration. take care & have fun, xo s (at Nice Côte d'Azur) https://www.instagram.com/p/CnmrBkejQv4/?igshid=NGJjMDIxMWI=

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i made these during the holidays like my italian nana dee used to do — spices & add-ins can be adjusted to taste / to season. figured we could all use a nice cookie moment amidst the new years resolutions pressures… but you do you, you know? enjoy & let me know what you think :) full post in the “recipes” tab on sashayogawellness.com xo s https://www.instagram.com/p/CnUjKsjDKAd/?igshid=NGJjMDIxMWI=

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what are some wisdom nuggets from 2022 that you’ll carry with you into 2023? thank you for being here with me 💚 take good care of yourselves & each other, xo s (at Côte d'Azur) https://www.instagram.com/p/Cm2ae6JPlX6/?igshid=NGJjMDIxMWI=

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shout out to the teachers who serve as an anchor during times of transition & continually inspire me to teach / share / [re]connect / stay curious / keep learning. thank you @wanderlustfest x @wanderlust_france for a sweet day last month in bois de vincennes — it was such a pleasure to participate in this heartfelt event. thank you to the sweet souls i connected with during the festival — you remind me why i love what i do & who i get to meet along the way. merci à @kimjaly x @decathlon pour la tenue éco-responsable — here’s to making earth-conscious products the new normal [slowly but surely…]. link in bio to practice with me in-person & online / to work with me 1:1 on your own wellbeing journey. take good care of your Selves & each other, xo s (at Bois de Vincennes) https://www.instagram.com/p/CkWEjlEDSEZ/?igshid=NGJjMDIxMWI=

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another ode to the beverage that has been with me through all of the ongoing transitions [matcha, in case that isn’t clear]. i sincerely wake up so excited to consume this cozy concoction. especially if i can enjoy it outdoors in the morning air, or at least facing a window, it makes for a very sweet start to the day. and especially as one of those aliens who can’t yet handle the intensity of coffee [working on it], matcha has been a dream. especially @matchaful :) sometimes i feel like adding spices & steamed milk, but the daily drink is typically bullet-proof style à la @dave.asprey modified to my taste & pantry items : •1 tsp @matchaful matcha •1 tsp coconut or MCT oil •1 tsp french butter or ghee •1-2 cups boiled h2o •love what’s your favorite morning thing? take good care of your Selves & each other, xo s (at Planet Earth) https://www.instagram.com/p/CkTrWfcjgJA/?igshid=NGJjMDIxMWI=

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continually inspired & moved by this place we call home. happy fall 🍂 celebrate the season with me tomorrow, saturday 24 september at @wanderlust_france 108 paris — teaching at 13h45 en anglais. link in bio for ways to work with me on incorporating sustainability of mind, body & planet into your daily life. what are you looking forward to this fall? take care of your Selves, our planet & each other, xo s 📷: ardennes in april / swiss alps in june / germany in july / california in august 2022. (at Planet Earth) https://www.instagram.com/p/Ci2xud_Dd4z/?igshid=NGJjMDIxMWI=

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asked the california wise ones for wisdom; they answered: “resiliency / steadiness / adaptability / weather the storms / observe.” what is nature teaching you today? *link in bio for 1:1 coaching on your personal mindfulness / wellbeing journey — sign up for my newsletter for updates. take care of your Selves & each other, [thanks to my home state for taking care of me] xo s 📷: 1. @ital_ian (at Armstrong Redwoods State Natural Reserve) https://www.instagram.com/p/ChnOyzvjP5d/?igshid=NGJjMDIxMWI=

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i got more comments about this photo when i added it to my stories than i knew what to do with, so excuse me if my reply was just a drool emoji 🤤 yes, france has amazing produce / bread / cheese. yes, apéro dinners are a delight, especially al fresco. yes, good company makes it even more delightful. *link in bio to work with me 1:1 on your individual food / wellbeing journey. how are you delighting yourself today? be good to your Selves & each other, [thank you euro eats & good friends for taking care of me] xo s 📷: @lemal_estfait_bar burrata arugula salad / pesto gnocchi / house made lemon-y hummus & toasts / natural vino rosso. (at Le MAL est fait) https://www.instagram.com/p/ChAnsVUPu6j/?igshid=NGJjMDIxMWI=

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gifts from a bavarian garden : blackberries / raspberries / currants / gooseberries / lemon balm 🌱 pick your berry positive attribute: •anti-inflammatory •sources of fiber •vitamin C •antioxidants •heart healthy •delicious hot tips: •stew into a compote with cinnamon to add to muesli or porridge •freeze to blend with almond milk or water & mint for fruit smoothies •add to baked goods •enjoy solo as a summer breakfast or snack give thanks! delight in that which nourishes you! take good care of your Selves & each other, [danke deutschland for taking good care of me] xo s (at Bavaria, Germany) https://www.instagram.com/p/CgWwxR2DFzw/?igshid=NGJjMDIxMWI=

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some gold wisdom nuggets gained from a recent beautiful – albeit challenging – trek in the swiss alps [for what it’s worth] : — •good company makes difficult things less strenuous & more comforting [shout out to a very caring camping crew]. •go at your own pace [and spend time with those who accept your unique speed — or lack thereof]. •listen to & learn from nature [trees / birds / butterflies / beetles / flowers / bodies of water / etc]. •the cold fresh body of water is worth the plunge. •the path might sometimes be rocky, but the body & mind are resilient [and when they’re too tired, someone or something can help pick you back up]. •rest is productive & rejuvenating. •clean drinking water is a gift [and hydration is reinvigorating]. •the view is worth the trek [keep going]. •sunsets soothe. •sunrise is worth the early wakeup call. •smile at & greet strangers more often. •ask for help & offer support when needed. •enjoy the journey [as much as you can / as often as possible]. — more in “lessons from les alpes” on sashayogawellness.com. what is this wild trek on our planet earth teaching you lately? take good care of your Selves & each other, xo s 📷: swiss alps trek / june 2022. (at Sisikon, Switzerland) https://www.instagram.com/p/Cft5FRaj1ih/?igshid=NGJjMDIxMWI=

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grateful for farms / flowers / friends. what are 3 things you’re grateful for today? take good care of your Selves & each other, [thank you to nature & friends en france for taking care of me] xo s (at La Ferme de Viltain) https://www.instagram.com/p/Cfj5j-RD6F2/?igshid=NGJjMDIxMWI=

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altho this post is about [re]turning to nature this summer, it is a year-round practice to nurture our Selves in order to nurture others. reach out if you need extra support. sometimes we are surfing the summer wave so hard, however, that we end up on overdrive – whether that means one-too many late nights, or one-too many non-recyclable cups at one-too many booze-heavy parties, or one-too many missed glasses of water… there is no shame here – we are only human – but there are certainly practices we can [re]turn to that can balance excess heat from summer, helping us to feel more centered & cool from the inside out. take care of your Self this season with a few of my go-to mindfulness & movement tools in “summer self-care” on sashayogawellness.com. how do you plan to care for your body & mind in the coming months? *consider @abortionfunds among many others for more information & support on how to care for those in need. take good care of your Selves & each other, xo s 📷: forêt de fontainebleau / may 2022. (at Forêt de Fontainebleau) https://www.instagram.com/p/CfXDVa4jrWq/?igshid=NGJjMDIxMWI=

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"drink your tea slowly & reverently, as if it is the axis on which the world earth revolves - slowly, evenly, without rushing toward the future.” thich nhat hanh altho i don't know how many of us are drinking tea slowly & reverently, it wouldn't hurt to try sometimes, no? photos: an ode to my morning matcha, where i try my best to sit in silence, in reverence & in gratitude [keyword: try]. also: hooray for matcha's antioxidants, amino acids, vitamins, & minerals! what practice helps keep you aware & thankful? take good care of your Selves & each other, [thank you @matchaful for taking good care of me] xo s (at Paris, France) https://www.instagram.com/p/Ce1k_hoDTs7/?igshid=NGJjMDIxMWI=