Ashtanga with Erica

11/12/2025

Hi Friends!
It's last call for our MenoPAUSE Revolution Retreat in the Azores March 2026.
If you register now you will not only get 500 Euro off, but you will also be doing something great for your current and future self.
This workshop is chock full of information from your friends Shonda Moralis, Kristin Friel and ME!
Morning YOGA PRACTICES with me, will start your day with postures and breathing exercises that are helpful during menopause and will help you get a good nights sleep.
Through DISCUSSIONS and LECTURES with Shonda and Kristin, you will gain insights into what is actually happening in your body and mind, and what you can do to ease yourself through this transition.

We need just 5 more ladies to make this happen by November 15. So the countdown has begun and we hope you and a friend decide to join us.

Want more info on the resort, itinerary, and what's included? Follow my link in bio to the Retreats page and click on Register NOW!

11/10/2025

2 Beginner Ashtanga Workshops on deck!
>> Nov. 15 @ 3pm and
>> Dec. 6 @ 11am

Ashtanga Yoga is often described as a moving meditation. In this workshop, you will learn the basic breathing technique and the foundational sequence of Ashtanga Yoga: the Sun Salutation. It will be taught breath by breath and move by move. In this process, you will gain strength and flexibility, however this is a side effect of a consistent practice. Our intention is to focus on the invisible parts of this practice and celebrate what we can do, not to fret about what we can't do.

In this workshop, you will learn the:
> intention behind and techniques of Ashtanga yoga.
> breathing technique, known as Ujjayi breath, used to focus the mind.
> postures that create the foundation for the physical aspect of this practice.
> basics of Ashtanga so you can begin a home practice, join me on Zoom or attend Saturday Mysore class!

11/09/2025

There's a new term being used these days: Health Span. It's much different than your Life Span. Your health span is the length of time you are able to be active and enjoy life without debilitating illness or pain. There are pre-existing factors at play here, but there are also many things you can do right now to affect your Health Span: Keeping the body strong and flexible with a regular yoga practice • Eating a healthy, plant based diet • Exercise • Social engagement • Brain Games • Limiting alcohol • Meditation. It's never too late, start today!!!

11/08/2025

Saturdays on Sweetwood

Mysore Style Ashtanga Yoga is the traditional method of instruction taught in India. The instructor works individually with each student, while the other students continue to move through their own practice, at their own pace. This style empowers the students to have agency over their own practice, creating an environment of growth, positivity and community.
Students are first taught the Sun Salutation, the foundational sequence of Ashtanga Yoga, breath by breath and move by move. New postures and techniques are added on as students progress individually. Erica uses gentle hands on assists and gives verbal cues that empower her students to explore and adapt, and practice at home, rather than remaining reliant on a teacher.
With a little practice, Ashtanga Yoga becomes a moving meditation. Ashtanga sets the stage for your brain to enter the Flow State. Your practice is a time to reflect and observe yourself without judgement. In this process, you will gain strength and flexibility, however, this is a side effect of a consistent practice. Our intention is to focus on the invisible parts of Ashtanga Yoga and celebrate what we can do, not to fret about what we can't do.

11/01/2025

1 year from today, we depart for the our first retreat in Jaco, Costa Rica…and we’re excited to announce that the retreat is already half way full! Jennifer and I were so encouraged by the number of people that registered, and we considered the fact that the holidays are coming, so we decided to extend the discount so more of our students could take part in it.

So if you think you missed the discount…
You’re in LUCK!

>We’ve extended the $300 discount until December 31, 2025<

I have been hearing such wonderful things from people I know who have either attended a retreat or hosted one at Vida Asana School of Yoga. One thing they told me is that the monkeys hang out in the trees just outside the second floor studio where we will have our daily practice! I’m so excited to bring our warm, Ashtanga, group energy there so we can make this a yearly destination.

If you’re still on the fence, or thought you missed the discount, put it on your Christmas list and mention it to your bestie!

10/29/2025

SERIOUS POST ALERT: Flatulation during yoga classes

It's time we talk about the elephant in the room. I'm talking about passing gas, farts, t***s, and good ol' bottom burps.
If this has happened TO you, NEXT to you, or you've HELD BACK with all your bandha strength, keep reading.
One of the great benefits of practicing yoga asana is how it can improve our digestion. Twisting, inverting, side bending, compressing the belly in forward bends and even back bending can all help move food and trapped air through our intestines. That's what it's supposed to do. It's a natural outcome of moving our bodies in these ways. Unfortunately, it often happens in a class when we are least expecting it. But don't fret, it's happened to most of us at one time or another.

If it happens to you often, your body is trying to tell you something!
Take note of the posture you are in when it happens, and even the few poses that came previously. This sequence may be the master key for you to practice when you are in the comfort of your own home. At home you are free to flatulate as loudly or as long as necessary!
Or, do these poses before you leave for class so you can 'relieve' yourself of any unwanted attention during class.

And if it happens next to you, try to be kind, keep on breathing, but maybe opt to breathe through your mouth for a few minutes while the air clears :)

***s

10/27/2025

So proud of my girl Shonda Moralis, LCSW ! She's knowledgeable and approachable. Definitely 2 things you want in a counselor. And If you want even more info on menopause, plus an amazing vacation with a group of like-minded women, join us for our first MenoPAUSE Revolution Retreat March 2026 in the Azores. More info on my Retreats page.

Menopause is finally part of the conversation. But sometimes more information can also mean more misinformation. So how do you know what and who to trust in the process?

10/27/2025

Back in 2001, I completed a teacher training with Manju Jois, assisted by Dee Silvers, at YogaSport in Ardmore, PA. 24 years later, my daughter Quinn and I traveled to Vermont to practice with Manjus daughter Sathu. Sathu is carrying on the Ashtanga tradition with the same warm, therapeutic attitude as her father. She will be in Scranton this week at Heartspace yoga for Mysore classes. Head up there for practice if you have a chance. Practicing with a teacher that comes through the direct bloodline lineage is rare. It's up to all of us to learn, practice, and pass it on. Do your part, for yourself and everyone you love.
My teacher and mentor Kathy McNames is the reason I teach the way I do. She's been my inspiration from the start and continues to embody the philosophy of Ashtanga in the best way possible: sharing love, sharing practice, sharing space.

10/22/2025

Look at it this way: Yoga practice is not a sprint, it’s a marathon.

Ask yourself not how you can give your all in today’s practice, but what you can do today to make sure you are still as passionate about your practice tomorrow, and the next day, and the next…

When you practice daily, as you do on a retreat, you start to realize the changes aren’t all physical. Having a community to practice with and support you is vital. So remember the immortal words of my teacher David Williams, “The person that enjoys their practice the most today is the one who will return to their mat tomorrow”.
With one another to lean on we can create an environment where we celebrate our differences, not dwell on our disparities.

Join us in Costa Rica November 2026 to turn inward, find your perfect way to practice and discover the gifts getting on your mat daily gives you.

> >> DON'T FORGET: Register by October 31st for $300 OFF!

10/08/2025

BEGINNER WORKSHOP THIS SATURDAY | Oct. 11 | 11am-Noon

If you are interested in starting an Ashtanga Yoga practice but don't feel comfortable joining a led or Mysore style class, this workshop is for YOU!

Learn Ashtanga Ujjayi breathing - Sun Salutations - How to prepare for any standing posture - The best way for you to practice seated forward bends - How to begin and end your practice no matter how long you have to practice that day.

Use the linkin bio or head over to the Classes page to register!