The Squeeze

Brainfood for lush living

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 Balasana the 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 🍂.


If you are interested in connecting to the energies around the change of seasons, join us for a full moon yoga and meditation on Plum island on October 5th. Healthy snacks catered by the Juicery, with healing yoga and live music! Click here to reserve your spot. 

Sarah Oleson

Sarah Oleson

Sarah Oleson is a Northshore based yoga teacher and International wellness retreat leader.
Sarah is a New England native, but traveling to new places is her true love...especially tropical places. After graduating with a Masters Degree in elementary education in 2013, Sarah decided to make teaching and traveling more of a lifestyle than a hobby. Yoga had always been a part of her life, starting from age 12 when her mother brought her along to yoga and meditation classes. Amazed at how yoga not only alleviated pain in the joints, but also created a freedom of expression and comfort in the mind and the body, Sarah wanted to take her practice and teaching deeper.
She completed her 200 hour Vinyasa Flow Teacher certification with Frog Lotus Yoga International in Bali, Indonesia in 2015, training and teaching alongside some of the best instructors in the world. She also completed her Childlight teacher training, and is certified to teach ages 2-18. Sarah is also OM births certified to teach expecting mothers. She is completing her 500 hour teacher training this December in India.
Catching the "travel bug" and teaching all over the world has allowed Sarah to be constantly inspired by nature, spirituality, and the elements, linking movement, breath and life through the graceful practice.
Her retreats and workshops combine traditional kirtan, mantras, mudras, pranyama, and asana(poses)... deepening the full yoga experience. Her playful, energizing classes challenge the body while still relaxing the mind. Sarah encourages growth and interconnectedness of the physical and spiritual self within her students, and incorporates accessible levels and modifications for each individual. Sarah seeks to help others thrive by nurturing body and soul through yoga, and her hope is that her students will step off the mat and into everyday life with that same nourishment and balanced attitude.

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