Erika Yoga and Pilates

📸 practice against the wall to work on my stability and center. Captured by

Benefits
🖤 Balance and stability
🖤 Increase upper body strength
🖤 Relieves stress and anxiety

📸 for my inversion practice. I haven't tried it for years due to my mild scoliosis but I'm kinda surprised to pike and do the straight line easily. I guess it's because I've been working on my centering and technique in pilates. Indeed, both yoga and pilates complement each other in so many ways.

📸 side stretch + hip opening. Captured by

Thank you yoga and pilates for taking care of my well-being 🕉 Trying to shed more weight for an important business conference next month. Need to study lots of topic so I'm trying my best to exercise everyday.

📸 pose in Yin and
in Yang ☯️

💛 It is an excellent way to stretch the lower back without requiring loose hamstrings
💛 If the legs are straighter and the feet are farther away from the groin, the hamstrings will be stretched more. If the feet are closer to the groin, the adductor muscles will be stretched more.
💛 Suitable for the kidneys and prostate gland; highly recommended for people suffering from urinary problems 
💛 Removes heaviness in the testicles and regulates periods, helps ovaries function properly, and makes childbirth easier

Target Meridians
💛 Gall bladder
💛 Urinary bladder
💛 Kidney
💛 Liver

📸 pose in Yin

Benefits
💛 A delicious way to stretch the whole side of the body
💛 Works the spine in a lateral flexion (side bend) from the iliotibial (IT) band to the tops of the side rib cage
💛 Stretches the oblique stomach muscles and the side intercostal muscles between the ribs
💛 We can even get into the armpit and get a nice stretch there

Target Meridians
💛 Gall bladder
💛 Heart
💛 Lungs

📸 in Yin

Why I practice Yin Yoga?
- The poses look very simple but it is the only style of yoga that stimulates specific points along the meridians to improve the flow of chi in your body.

Benefits
💛 Opens and strengthens the ankles
💛 Intense stimulation of four meridians flowing through the feet and ankles
💛 Great counter pose for squatting or toe exercises

Target Meridians
💛 Stomach
💛 Spleen
💛 Gall bladders
💛 Liver

📸 in Yin

Target Meridians
💛 Kidney
💛 Urinary Bladder
💛 Spleen
💛 Stomach
💛 Heart
💛 Lungs

📸 in Yin Yoga

Benefits
💛 Deep groin opener (especially the adductors)
💛 Provides a slight back bend, which compresses the lower back
💛 Aids digestion and relieves cramps (both menstrual cramps and those from eating)

Target Meridians
💛 Spleen
💛 Liver
💛 Kidneys
💛 Heart
💛 Lungs
💛 Small and large intestines

📸 on a wunda chair

Benefits
🖤 Improves coordination
🖤 Strengthens the glutes
🖤 Stretches the abdominal area

📸 on wunda chair. Love doing this exercise in between breaks to improve my backbend. Captured by

Benefits
🖤 Stretches the front body
🖤 Strengthens the backline
🖤 Helps find your two-way stretch

📸 feet on pedal. Captured by

Benefits
🖤 Strengthens the powerhouse
🖤 Tones the arms
🖤 Helps find your center
🖤 Improves concentration

📸 pose works the obliques, quads, hip flexors, glutes, re**us abdominus and shoulders

Target Meridians
💛 gall bladder
💛 spleen
💛 stomach
💛 kidney
💛 lungs

📸 pose in and in ☯️ Which one do I prefer? It depends on what my body needs for the day.

Benefits
💛

📸 as I still have an Olympic hangover 😄

Target Meridians
🤍 Stomach
🤍 Gall bladder
🤍 Liver
🤍 Kidney
🤍 Urinary bladder
🤍 Spleen

📸 in Yin and in Ashtanga ☯️

🤍 Stresses the ligaments along the back of the spine
🤍 Compresses the stomach organs, which helps strengthen the organs of digestion
🤍 Stimulates the kidneys
🤍 Since the heart is below the spine, the heart is massaged

Targert Meridians
🤍 Urinary Bladder

📸 pose for happy hips and organs

Benefits
🖤 Opens the hips
🖤 Stretches the thighs and hip flexors

Target Meridians
🖤 Liver
🖤 Kidney
🖤 Stomach
🖤 Spleen
🖤 Gall bladder
🖤 Urinary Bladder

📸 as my ending exercise after a full body pilates exercise today. Captured by

Benefits
💗 Reverses rounded shoulder posture
💗 Strengthens the backline
💗 Stretches the frontline

📸 is one of the poses in the closing sequence of Ashtanga Primary Series. Did again after a long break from my regular practice followed by 💗 Just realized from this photo that I really need to stretch my throat more often.

Captured by .gimpao

📸 feet on pedal to practice my handstand 🤸‍♀️ Captured by .gimpao

Benefits
💗 Strengthen upper and lower powerhouse
💗 Build upper body strength
💗 Good prep for handstand

📸 Ballet Stretches Intermediate 2. Loving the progression for this exercise and working the body in various way to accommodate one's body type, flexibility level and strength. Thank you for teaching us and capturing this moment 💗. Assisted by

📹 One-legged on the reformer to further test your as captured and assisted by of

Benefits
💙 improves concentration
💙 helps find your center
💙 strengthens the powerhouse
💙 develops good body awareness
💙 strengthens and stretches the neck

📸 on a reformer. Captured and assisted by , Founder.

Benefits:
💙 strengthens and stretches the neck
💙 strengthens the powerhouse
💙 tones the arms
💙 stretches the backline
💙 works the seat connection
💙 improves concentration

📸 on the reformer during our Intermediate 2 Teacher Training. Constantly learning and growing as a team here at

Captured and assisted by

Benefits:
🤍 improve core strength
🤍 increase flexibility
🤍 enhanced spinal mobility
🤍 toned arms and shoulders
🤍 released shoulder tension

Active stretching in between breaks and swipe left for a deeper stretch. Captured and assisted by . Super good stretches to work on my scoliosis and leg length discrepancy.

📸 on a high chair. Captured and assisted by Pilates Master Trainer

Benefits:
🤍 injury prevention
🤍 develop leg flexibility
🤍 enhanced leg strength
🤍 improve balance and stability
🤍 stress relief

📸 on a high chair. Captured and assisted by Pilates Master Trainer

Benefits:
🤍 deep thigh stretch
🤍 improve flexibility
🤍 develop body awareness
🤍 lessen risks for injury

📸 on a wunda chair. Pilates caters to all body types... Just keep on practicing and let pilates do its magic to your body. With the proper guidance of a professional instructor, you will achieve your goals so book your classes now and call branches.

Do you spend too much time sitting in front of the computer? Try this pose to stretch the front body and compresses the back to release the spine. In yin, you may allow the shoulders to lift up.

📸 is a very deep compression and stimulation of the sacral lumbar arch.
Target meridians are as follows:
🤍 urinary bladder
🤍 kidneys
🤍 stomach
🤍 spleen

📸 pose is a deep opening of the hips through external rotators. It's a nice preparation for lotus and it eases lower back tension. I highly recommend it after waking up in the morning! Try my and folow my Tiktok account: erikayogaandpilates for free live classes.

📸 captured by .gimpao

Benefits:
💙 stretches hip flexors, groins and psoas muscles
💙 strengthens leg muscles
💙 stimulates abdominal muscles
💙 engages core muscles
💙 balances nervous system
💙 lessen menstrual cramps