Ashtanga with Erica

Ashtanga with Erica Ashtanga yoga is a sequence of poses, similar to learning a dance and repeating it until you synchronize your breath and movement.

www.AshtangaWithErica.com
Your guide to creating an Ashtanga practice that adapts with you as you age, explore and breathe your way through this incredible life! We hold small classes in Macungie at Sweetwood, both indoors and outdoors, weather permitting. We also offer online classes, either group or private. We welcome all levels of practitioner and believe that this practice can be both therapeutic both physically and mentally through the body/breath awareness focused on in Ashtanga Yoga.

06/04/2026

Synchronizing our movement and breath
● Lowers stress
● Boosts core stability
● Increases empathy
● Harmonizes our nervous system
● Shifts your brain into a calm, focused state
●Makes the poses feel easier!

Join me at The Roost
Tuesday 9am
Thursday 630pm

My home studio
Saturdays 9am

On Zoom
Mon, Wed, Fri 730am

05/30/2026

We all have our tight, cranky spots. Hips, shoulders, wrists, knees, you name it, it can hurt from time to time.
Science has confirmed that regulat movement can help decrease inflammation, a major contributor to joint pain.

So don't stop moving, just modify!

Thursday nights we leave out alot of vinyasas, skip some of the more pretzelly poses, and change a few things entirely.
Since harder poses are left out, we can keep a quicker pace which makes us perspire more.
Such a good feeling to lie in Savasana after releasing stress, strengthening our core and having fun doing it!
Thanks for a fun practice Angela!

I have a student that had wrist surgery and can no longer bear weight on her wrists. So, we modified her Sun Salutations...
05/24/2026

I have a student that had wrist surgery and can no longer bear weight on her wrists. So, we modified her Sun Salutations so she could find a flow, she still practices most of the standing postures, in the seated postures we removed the vinyasas, yet we added some 2nd series postures (shhh!) that strengthen her back and give her the front body stretch the vinyasas provide. And of course retained the practice of breath, bandhas, and drishti.

Yet someone told her she isn't practicing Ashtanga if she isn't following the exact sequence of Primary Series postures.
That response would imply that Ashtanga Yoga is only about chasing poses to achieve more complex and difficult postures.
Ask anyone that has been practicing Ashtanga for over 25 years and they will tell you that it is definitely NOT about chasing poses.

What is Ashtanga yoga then?
Postures? Sure, but they are based on the students ability, injury, familiarity, etc. etc.
Breathing? Absolutely, we pay attention to Ujjayi breath during practice.
Observation of the Self, emotions, reactions, sensations? YES!
Slowing down and stretching so your body feels good? YES!
A daily habit that your body uses as a comforting reset? YES!
Modifying for the student? YES!

Meet me at The Roost in Bethlehem for Ashtanga practice Tuesday morning and Thursday nights. Or check out one of the other instructors there if that suits you better, they are all the best, Chris wouldn't have it any other way.

05/23/2026

30 years ago, I severely injured my shoulder snowboarding and never sought medical attention. Yoga helped me to heal by strengthening all the muscles around the injury.

Consistency with your yoga practice will help you to maintain both the strength and flexibility that can often diminish with age.

Even if you are committed to one yoga discipline, try something different on your off day, seek with intention the 10 poses that benefit you the most, what David Williams calls the Rishi series.


How do you approach a forward bend? Do you reach as far as you can and pull yourself forward with your arms?Do you flop ...
05/20/2026

How do you approach a forward bend?
Do you reach as far as you can and pull yourself forward with your arms?
Do you flop down and allow gravity to take over?

Postures, in general, are the most stable once you are in balance: engaging only the muscles necessary to hold you, releasing muscles you don't need engaged, breath full and easy and holding your attention on the current moment.

Chris and I don't always assist in forward bends, but when we do, we make sure we are remind students to search for balance by following this rule: shoulders down, bandhas (aka core) up.
In the first picture, I demonstrate the position of the shoulders even when reaching forward.
In the 2nd picture, Chris draws Irina's shoulders back and down, even as he gently reminds her to extend forward.
In the 3rd, I draw Jessica's shoulders back as a reminder for her to use her arms to press against her legs to propel her forward.
And in the 4th, Chris gently reminds Ryan to draw his shoulders down and back, releasing tension in his neck and upper spine.

How do you find comfort in forward bends?

1 fish, 2 fish.These fish... know that maintaining your own practice is an essential part of continuing to grow as a hum...
05/17/2026

1 fish, 2 fish.
These fish... know that maintaining your own practice is an essential part of continuing to grow as a human and teacher.
Practice is your time to explore and also to return. To your mind, your breath, and your body.
Explore variations and modifications suggestions and new ideas. Then return to what you know to reflect.
Search for the beauty within. Soak it up.
It's all right there, right now.

There are so many ways to practice inversions. REMEMBER: Safety is your #1 concern whether student or teacher.Let's tak...
05/15/2026

There are so many ways to practice inversions.
REMEMBER: Safety is your #1 concern whether student or teacher.

Let's take a closer look at these photos:
* Kneeling, Carla and I take a moment to measure our arms and make sure our base is sufficiently stable before dropping the head or lifting the knees.
* After a firm foundation is established, I stand behind her to help stabilize her as she explores the additional pressure in her arms and how to press down to take weight off her head. You can learn so much from photos! From my perspective, I couldn't see that she was jutting her ribs forward. Drawing them in would change the weight and action of her shoulders and also help to bring her forward pelvic tilt into alignment as she engages Uddiyana and EASE takes over the pose, instead of EFFORT.
* Once a student is fairly balanced, like Guy is here, and to assist students in maintaining a lift rather than dropping into their shoulders, take your fist between the knees, have them squeeze as you lift upward helping them to find the lift themselves.
* Then, Chris demonstrates using the good old wall. It's a place to hang out as you explore your fingers, wrists, shoulders and breath. It's a place to feel stable. A place to feel strong.

What is your favorite way to invert?

>> Please learn these poses with an experienced teacher that will help you build the strength necessary to keep you safe!

I fell asleep in the MRI machine today.I asked for a complementary aromatherapy sticker: essential oil of lavender and s...
05/09/2026

I fell asleep in the MRI machine today.
I asked for a complementary aromatherapy sticker: essential oil of lavender and sandalwood.
Inserted my earplugs. Applied the headphones.
With the call button in hand, I crossed my arms over my chest to feel my heartbeat.
The attendant applied a warm blanket and I closed my eyes.
I tuned into my breath and began to slow the pace, counting in my head.
My body relaxed and the next thing I knew was a pleasant voice letting me knownthe next set would begin.
Then back to breathing and imagining the beautiful blue sky above.
Again a voice.
Again return to breath.
Then it was over.
No worse for the wear.
TI fell asleep in the MRI machine today.
I asked for a complementary aromatherapy sticker with real essential oil of lavender and sandalwood.
Inserted my earplugs. Applied the headphones.
With call button in hand, I crossed my arms over my chest to feel my heartbeat.
The attendant applied a warm blanket, and I closed my eyes.
I tuned into my breath and began to slow the pace, counting in my head.
My body relaxed, and the next thing I knew was a pleasant voice letting me know the next set would begin.
Then, back to breathing and imagining the beautiful blue sky above.
Again, a voice.
Again, return to breath.
Then it was over.
No worse for the wear.
Thanks yoga ❤️

05/06/2026

Lots of people say they want to 'deepen' their practice, well here's how you can do that using your drishti and your senses of Proprioception, Exteroception and Interoception. Linking your gazing points together in an unbroken flow will allow you to focus on these 3 senses instead of making your practice only about getting better at asana.
The practice of yoga is many things for many people, but you can genuinely turn your practice into a moving meditation by tuning into your senses as you move your eyes from place to place during your practice.
Give it a try and let me know what you think!

Ever feel like you need a reset from these crazy times we are in right now? Or do you feel like you want to dive deeper ...
03/30/2026

Ever feel like you need a reset from these crazy times we are in right now? Or do you feel like you want to dive deeper into the how, why and what the practice of Ashtanga yoga really offers?
A retreat is your opportunity to step out of your norm, practice daily, take workshops on topics your teachers have unique insights on, eat healthy (for a full week not just 1 meal), ride bikes to the beach, lounge in the pool, read a book or catch up on your naps.
The $150 discount ENDS TOMORROW NIGHT! So ask a friend to join you and place your deposit through my Retreats page. There are a few people that are looking for roommates so contact me if you are solo!
Friends that have attended retreats and teachers that have hosted retreats at Vida Asana have told us SO MANY AMAZING THINGS about the retreat center. We can't wait to experience it for ourselves and we hope you can join us this Nov 1-7.

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6285 Sweetwood Drive
Macungie, PA
18062

Opening Hours

10:30am - 12pm

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