Shifting with the full moon, the light and dark, and how to move into savoring summer without the stress.


The end of summer is inevitably creeping up on us. We see the back to school commercials, put our light sweaters back into the wardrobe rotation, and are enjoying the purple clouds from the earlier sunsets. If you are like me, right about now you are saying “Hey! Not so fast! I didn’t even get all the good beach days, get out on my friends boats as much as I wanted, fit that white water rafting trip in, or get to that outdoor concert I have been trying to get to for three years” … or… the list could go on. So, how do we savor the last bits of the summer sweetness without stressing out about what we still “need” to enjoy?

These are a few STEPS TO SAVOR SUMMER that I am going to try this week…

Are you with me?


Give yourself the gift to see what you HAVE done this summer rather than what you have not. Make a list of all of the fun things you did do, even if it was just one awesome day off.


Re-evaluate the things that truly make you happy. This can include a good cup of coffee, sleeping in late, taking a restorative yoga class,  or getting up super early and going for a long run. Do things that nourish you and that you can reap the benefits from IN THIS MOMENT.


Do you have a “core group” of friends? Or is it your family? Maybe it’s just you and your dog or cat? Whoever it is that keeps you grounded and makes you feel like YOU… go to them. Spend as much time with them as you can. In times of transition, we need our support systems the most… and be sure to hug them and thank them for everything they do for you.


Create! Do an art project, cook a beautiful meal, or write a thank you card to your mom, friend, sister or cousin… just for the fun of it! Creating something and feeling proud of the result boosts your confidence and lowers stress levels… so you can ease into transition with grace.


The Full moon in August has just occured. Rather than bracing yourself before this intense energetic time, try to use your increased emotional strength and intuition to overcome change or challenges. You will be able to follow your instinct to know if something is just not right… but it is your job to cleanse and get rid of it before the end of the season.

OPEN in 2018

OPEN in 2018

Is it the weather or is it just cold in here? Negative temperatures and negative vibes can make anyone feel closed off.  Instead of retreating inward, try battling off the winter blues by living with open arms. 

Just six simple steps will have you on your way to a happy, cozy winter!


Whether it’s real or fake, it’s always free! Flash those pearly whites to reduce stress and improve your mood.  With just a smile, you hold the power to reinforce or transform your emotions.  The oxygen it sends to your brain releases a good chunk of dopamine and is more contagious than the flu. Spread it around!


The more you give, the more you receive; from donating old clothes to donating some spare time – any effort counts! In return you could make a new friend, learn a skill, have fun and make an impact!


Amplify your positivity with just a few words. By focusing on the good qualities of the world around us, more opportunities arise to give.  A compliment is a powerful gift that can bring light to any situation. It’s easy to do; the only requirement is to be genuine.  Now get out there and brighten someone’s day!


A sign of self-love and strength. Do this for yourself, so you can be at peace, be happy, and be able to sleep. Letting go of the past will allow you to focus on where your energy lies in the present.  Mind and body will thank you!

Be Thoughtful

Let go of self-preoccupation and make a conscious decision to do something for others.  It doesn’t take much to make someone feel like they’re everything; sending a postcard or writing a letter could be just the trick!


Prescribed to enhance every aspect of life, with no negative side effects. Meditate to open your heart; to find empathy that will translate into actionable steps towards the path of happiness. Try practicing the heart meditation mantra, “Sat Kar Tar”, to live with open arms.  Awake the love and compassion you hold for the world by making this a morning ritual!

Get out of hibernation with these winter blues-be-gone steps!  Follow them to create a barrier for stress, anxiety and negativity. This will then only leave space for positivity and happiness! Spring is right around the corner, waiting with open arms. Until then, go outside and enjoy the snow!



Need a little boost of self-confidence ? The solar plexus chakra, also known as Manipura, is the body’s center of strength, both physically and emotionally. Located above the belly button and under the ribs, when this energy center is open and healthy it is responsible for balanced self-esteem, willpower, and a strong sense of self.

Lucky for us, there are specific foods, affirmations, crystals, yoga poses, and essential oils that are said to give your Manipura chakra some extra va-voom when you need it.

Try these simple implementations to benefit your core chakra so you can ignite the warmth within you.

✨ Solar Plexus chakra-boosting foods:
Adding warm-colored foods like these to your diet can help ignite your core chakra… warming you up on the inside so that you can shine on the outside!

sweet potatoes
yellow and orange peppers
yellow pears
golden apples

✨ Solar Plexus chakra-boosting affirmations:
Daily affirmations can help boost self confidence, so try these each day to remind yourself just how awesome you are:

I am authentic
I am focused
I am strong
I am empowered
I am full of personal power

Solar Plexus chakra-boosting crystals:
Solar plexus healing stones include yellow stones like citrine, amber, yellow tourmaline and tiger’s eye. Place any of these stones on the belly in a laying down (supine) position. Take deep, meditative breaths for at least five minutes, visualizing a yellow light glowing and protecting you at the belly area.

Solar Plexus chakra-boosting yoga flow:

Fire it up! After some deep stretching, try a few repetitions of Sun Salutation (Surya Namaskar). Once you begin to feel your body’s heat rising, consider incorporating different variations of plank pose (Kumbhakasana) and side plank (Vasisthasana) to really build the fire.
Check out a short sequence for confidence from yoga journal here.

Solar Plexus chakra-boosting essential oils:
The core chakra needs SPICE! Let YOUR inner-spice shine by adding any of these to your bath or shower or in a diffuser.* please use caution when using and ingesting essential oils. 


Celebrate the full moon NEW YEARS EVE...DECEMBER 31ST!  Come enjoy an uplifting and inspiring evening at the Phoenix Room! Sarah will guide you through a core igniting yoga and meditation followed by music, Henna art by Ebb and flow henna...treats from The Juicery! 


Gracefully fall into fall...

Gracefully fall into fall...





Fall is a time of transition and change. You may not have turned on your heat yet, but we must face it… the nights are getting cooler and the pumpkin spiced lattes are coming at us in full force! While autumn is a beautiful season, it takes time to ground down from our swirling summer of activities and schedules. We must learn, especially in New England, to celebrate change instead of resisting it, as we dive into the new foods, colors, temperatures and energy patterns that come with the fall.

Here are a list of  healing full-body balancing techniques I recommend to fully arrive in the new autumn energy: 

  • Try alternate nostril breathing or Nadi Shodhana– “A yogic breathing practice also known as “alternate nostril breathing,” but that literally means “channel cleansing;” this practice consists of inhaling and exhaling in a particular pattern, through alternate nostrils. Nadi shodhana pranayama is balancing to the left and right hemispheres of the brain, deeply calming to the nervous system, and revitalizing to the mind.” – yoga digest. Learn how to practice alternate nostril breathing here.


  • Be kind to your digestive system. As we settle and ground after the chaos of summer, look to warm, hearty foods and herbal teas. Enjoying a mug of warm water, fresh squeezed lemon and ginger root is the perfect way to kickstart your digestive system in the morning, and warm and calm it at night.


  • Let the creative juices flow: Take a ceramics class, start a new art project, plate your meals intentionally– whatever you choose, use your hands and allow your creativity to take over. It’s is a great time to journal or write letters to your loved one’s, too!


  • Rest: Simple, but not always easy. If you’re finding it difficult to get to bed earlier, try just setting aside time to rest in child’s pose or Balasanathe end of your workout. It will ground you back down to the earth, and allow you to turn inward.

Now you are ready to take on the season with balance and grace. So, go drink that pumpkin spiced latte, get your thick socks and fall boots out, and embrace change 🍂.

Traveling Solo... Trust your GUT.

Traveling Solo... Trust your GUT.

There is something freeing about traveling alone.  Yes, there is sometimes fear and missing my cat (and my husband)  and of course it is important to always be safe,  but if you have never traveled by yourself... DO IT.  As a retreat leader and now world traveler, I make time to explore a little bit on my own after my retreats. Sometimes, yes, I want to turn to someone and share the moment with them. But mostly, I LOVE to experience it alone. New air, new people, new scents, and only having a map in a new place is true Yoga... living in the moment. 

Consider traveling somewhere new by yourself. This could be as simple as Taking a hike at a new park you have not yet explored, or it could be booking that trip that you have been wanting to take for years. If you are thinking about it but apprehensive... don't worry. 

Here are some questions that are common before solo travel...

Will I get lonely? No. You meet so many people, especially locals, when traveling. People you would not meet when traveling in a group.  For the most part, people are very  friendly if you are friendly to them.  Talk to people. Make friends.

Will I be safe? Yes. Ask questions,  and be smart. Just like you would at home, understand your surroundings. Do research. Learn about the safe places to travel alone. Try Lonely Planet or trip advisor, and pay the extra money to stay in a safe place. It is worth it! even if it is just for the piece of mind.

What if I do something wrong to offend someone while traveling?  (say something wrong, wear clothing that is not appropriate or accepted)  Research the culture and the area you are visiting thoroughly before you go. What are the cultural traditions, what is the dress? Remember, if you make a mistake, or try to ask where the bathroom is and accidentally ask for salt…. It has happened before...really.

Will things be different when I return? There is sometimes a culture shock after coming home from a trip, but it is more about adapting to change. When you leave your comfort zone, your routine, you are afraid it may not be there when you get back. Chances are, it will be right where you left it. From there, It is up to you to keep the mindset you had when traveling… free spirited and open to positivity. Making friends, smiling at your neighbors. And you will have a whole new respect for tourists :)

Wondering where to go for your first trip alone? Come along for one of my FIVE retreats this year to cleanse and free the spirit.



Why can't we make every day be a day filled with LOVE? Newsflash (to all my hallmark holiday believers!)  GUESS WHAT? You do not have to have a sweetie to create and share love. Love is a currency. Whatever you give, you get. Anahata physically moves love through your life. Anahata is the sanskrit word for the fourth of the seven Chakras that align the body and mind. Anahata means “unstruck” or “unhurt.” The heart gives and receives compassion, love, unity, and balance. When your heart chakra is open, you are quick to forgive, and you are able accept others and yourself.  Is your anahata open? 

I had the opportunity last week, as a board member for Lucy's Love Bus to give back with Superflow Boston. My heart was wide open with 200 other yogis and smiling faces. We danced, we meditated, we connected, we healed. This was what true love is all about. Check out more here

I also taught a partner yoga workshop on Sunday.  at Riverside Yoga and Massage  . Twenty two smiling faces practiced opening their hearts through asana and hands on partner yoga. It was magical! Check out the photos here: 


1. Let go of negative feelings from your past. Holding onto hurt harbors negative feelings and cuts you off from opportunities to love and serve. Make the choice to let go. 

2. Have empathy...walk in someone else's shoes. Thinking in this way takes you away from yourself and self-pity and places compassion onto the other person.

3. The best way to receive love it to give love. Smile, forgive a grudge that you hold, and know that each hug you give means more than you know. 

4. Stop judging yourself 

Affirmations for the heart chakra: 

I am open to love.

I am wanted and loved. 

I accept myself. 

I am peaceful, and I accept things as they are. 

Be patient. Be content. PRACTICE SANTOSHA.

Be patient. Be content. PRACTICE SANTOSHA.

PATIENCE. A learned practice. We have been tested with our patience from even before we were born, in the womb, waiting in patience to breathe our first breath of life. We wait in lines, we wait in traffic, we wait for the best day of our lives, we wait to see the smiles of our loved ones after returning home from a long day of work.

Can you trust your patience enough to practice SANTOSHA, or contentment? 

"Santosha (skt. संतोष saṃtoṣa, santōṣḥ) literally means "contentment, satisfaction". Most of us believe that contentment will come once we achieve something. It could be financial success, finding a companion, having a child, retirement, owning certain material items, reaching a goal, being a certain weight, having a certain status,  recognition, etc...."

Practicing Santosha means having contentment in all things. It is accepting the way things are. Having Patience is often beyond our control.  Santosha encourages us to be satisfied and patient with whatever each day brings, welcoming what we get.

“Be content with what you have; rejoice in the way things are. When you realize there is nothing lacking, the whole world belongs to you.” ~ Lao Tzu

Stop wondering if you are better than last year, and how great you will be next year. BE HERE.

Be content.  

PURA VIDA!Fearless beautiful women!

PURA VIDA!Fearless beautiful women!

Tonight, I am deeply aware of the power of women, spirituality, nature, and love. I just returned from our journey at Blue Spirit Retreat Center in Costa Rica. We healed, we laughed, we cried, and we felt mother earth move us. Thank you ladies, and thank you Jo, for this week of intention, and true connection. 

Off to Costa Rica!

Off to Costa Rica!

And we are off! Butterflies in my belly and cold new Hampshire nose and toes,  I boarded the bright and early 4am Bus to Logan today to embark on our week of bliss in Nosara, Costa Rica. Blue Spirit Retreat Center awaits 19 women to relax, refresh, and disconnect. In this essential time, we will be starting the week with a beautiful farm to table dinner tonight and a welcome healing circle to connect through the heart and power of true community and love.  

Spain is Calling - January Newsletter

Spain is Calling - January Newsletter

Click display images to see photos
HEY NOW! Relax...You are only ONE person!

And that one, STRONG person is a true WARRIOR...

Make Time.

Ever have that feeling that you have SO much to do, and so little time? And then, rather than spending your time tackling one project you watch some silly facebook post of a cat chasing a squirrel and realize that suddenly you got NOTHING accomplished? Guess What? RELAX! You are only one person. You are allowed to take breaks. This winter, as the cold moves in and you cozy up to watch good movies and drink hot tea, FORGIVE YOURSELF. While your at it, do something really nice for your body, mind and soul. There is so much brewing for this winter and Spring that I am over the moon excited about! Enjoy a retreat in Spain, Play with a partner in Partner Yoga, or attend a sound healing Meditation session. Give yourself a GIFT. Make time For you, and heal your soul...
Click here for weekly Schedule and upcoming events!

SPain IS CAlling!

Take a magical journey with me to Spain! Daily yoga and meditation... and SO much more!

Rejuvenate the body, relax the mind, and cleanse the breath in the glorious hills of southern Spain. Join Sarah for a magical week filled with fun vinyasa flow, restorative yoga, meditation, and yoga dance in the magnificent yoga shala of Suryalila with its awe-inspiring views.

With its beautifully decorated rooms, gorgeous rolling hills & olive groves, salt water pool and nourishing meals, Suryalila retreat centre ensures you will be completely satisfied. This trip is open to all levels of yoga experience.

All inclusive farm to table meals on site are offered three times daily. Hiking, biking, and day trips are arranged daily, and Sarah will offer one-on-one health and wellness coaching and private yoga sessions on site upon request.
Click here for full itinerary

Valentine's Day Partner Workshop
FEBRUARY 14th, 2016

Riverside Yoga and Massage // Newburyport, MA

12 pm - 2 pm // $40 per couple

Join me for a fun and unique Valentine’s day date for you and a partner OR FRIEND! Practice communicating in ways other than verbal as we explore touch, balance, strength and flexibility. Rediscover connection, compassion, and leave feeling lighter, recharged, and playful! This workshop begins with a vinyasa flow and ends with guided partner meditation AND MASSAGE. Come alone and we can pair you with someone!

Click here to sign up

Yoga and sound healing meditation

Yoga and Sound Healing Meditation with Sarah Oleson and Deb Silke

PITA hall // Newbury, MA

6-7 pm yoga $10 // 7:15-8pm sound healing $15

Join us for a beautiful night of restorative yoga flow, followed by a sound meditation with alchemy quartz crystal bowls.

email sarah here to sign up or just drop in!

New "Warm beginnings" yoga class at saltwater yoga studio

5:30-6:45 every Wednesday, Beginning february 3rd

Join me for a NEW warm slow flowing class for yoga novices to experienced yogis to learn or revisit the correct structure of poses. All levels welcome to come create a strong, stable foundation and get back to the beginnings.

click here for more info and to sign up!

Regular weekly schedule:
Always check website for changes

First Monday of the month: 6pm PITA HALL *Yoga and Sound

Tuesdays: 6:30pm-*Hot Power --Saltwater Yoga Studio

Wednesdays: 9:15 am *Basics -Riverside Yoga and Massage
5:30 pm *Warm Beginnings- Saltwater Yoga Studio

Thursdays: 9:15am *Deep Stretch/flow- Buddhaful Souls Yoga Studio

Saturdays: 10am *Slow Flow-Riverside Yoga and Massage

Sundays: 5pm *All Levels flow-Riverside Yoga and Massage

Sarah Oleson is a 200-hour Registered Yoga instructor, as well as a certified Childlight Yoga Childrens' Yoga instructor. Find out more about Sarah, her teaching schedule, and upcoming special events here
Copyright © *Sarah Oleson Yoga*, All rights reserved.

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