A modern guide to yoga — what it is, how it supports the mind and body, and why movement is one of the most powerful tools for resilience and wellbeing.
what is yoga?
Yoga is a mindful movement practice that integrates breath, body, and awareness. Rooted in ancient tradition and supported by modern science, yoga helps strengthen the physical body while calming and coordinating the nervous system.
In our contemporary world — defined by long hours, high performance, overstimulation, and constant transitions — yoga is more than exercise. It’s a grounding ritual that reconnects you to yourself. BY BECOMING EXTERNALLY STILL, YOU BEING TO FORM RELATIONSHIP WITH THE INTERNAL MOVEMENTS (THOUGHTS AND EMOTIONS).
At Practice By Erica, yoga is TAUGHT TO SUPPORT ALL LEVELS — designed for real bodies, real schedules, and real life.
the science behind yoga
Yoga supports the BODY-MIND CONNECTION through a combination of PAIRING THE BREATH WITH PHYSICAL MOTION AND INTENTION SETTING.
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Yoga uses bodyweight resistance and dynamic movement to increase strength, flexibility, balance, and joint mobility.
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Slow, coordinated movement paired with controlled breath reduces stress, improves HRV, and helps regulate emotionality.
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Yoga activates brain cortices through increased blood flow and conscious thought processed, linked to concentration, planning, and emotional regulation.
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Movement enhances physical system communication, blood flow, lymphatic drainage, and overall vitality.
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Yoga contributes to better posture, improved joint health, functional strength, and brain activation — all essential for long-term wellbeing.
Yoga is movement with intention — a practice that strengthens both the body and the mind.
Benefits of yoga
types of movement practices
ERICA TEACHES A Combination of Hatha, Vinyasa, Katonah and Kundalini philosophies, harmonizing the breath with movement alignment. Our philosophy is to practice active physical alignment while connecting with the passive, non-physical energy that you are.
Erica’s verbiage of duality, polarity, dimensions/right angles of physical architecture and intention setting to empower one to tune inward, feel presence and foster resilieNCE.
At Practice by erica,, yoga is adaptable — whether you’re a complete beginner or returning to your mat.
1. GEntle Flow ı 20-30 mins
A grounding, slow-paced practice designed to open the body gently, release tension, and support nervous system calm. Ideal for beginners, evening practice, or days when you need to reconnect with stretch.
2. YOGA LATES ı 15-20 MINS
A fusion of yoga and pilates-inspired movements to tone, strengthen, and activate accessory muscles. These sessions are efficient, energizing, and perfect for busy days when you want a quick, effective reset.
3. SHORT POWER YOGA ı 30-45 MINS
A dynamic, heat-building sequence focused on strength, stamina, and mindful intensity. Expect energizing transitions and a full-body workout in less time.
4. complete yoga practice ı 60-75 MINS
A deeper, more expansive practice for those wanting a full-length yoga session including a gentle warm up, surya namaskar a, surya namaskar b, standing series, seated postures and savasana. This class builds endurance, strength, and mental focus with intentional breathING
when to practice meditation:
Morning – to ENERGIZE, stretch and set your tone for the day
Midday – to open the body and reset between meetings
AFTER WORK – to release tension
Evenings – slow flow or restorative to unwind
WEEKENDS — for longer, immersive sessions
Anytime YOUR BODY FEELS TIGHT, TENsE, or DISCONNECTED
Yoga becomes a powerful anchor when integrated consistently — even 10 minutes can shift how you feel.
yoga at practice by erica
In our digital studio, yoga is taught with purpose. You will find:
Gentle YOGA Ideal For beginners and for stretching
Strength-building sequences
Yoga combined with mobility and functional movement
Short, accessible practices
Yoga paired with breathwork and meditation
Practices designed for parents, professionals, and people who want to practice consistently
Our focus is on sustainable, intuitive movement — not perfection.
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Not at all. Flexibility comes from the practice, not before it.
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A yoga mat is ideal, but you can start with any comfortable surface.
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Yes. Our classes include modifications and clear guidance.
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Absolutely — it’s one of the most effective practices for calming the nervous system as it activates the vagus nerve both through movement and breath.
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2–3 times per week is a great start, but even 10 minutes a day can help.
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Choose gentle flows and listen to your body. Many practices can be adapted.
