Erika Yoga and Pilates

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Erika Yoga and Pilates

Erika is an International Yoga and Pilates Coach based in the Philippines.

25/08/2025

Side Sit-Ups on the Reformer

This exercise challenges your obliques, strengthens your core, and improves spinal stability while also testing balance and control.

Benefits:
✅ Builds waistline strength
✅ Improves posture & alignment
✅ Enhances lateral stability
✅ Deepens mind-body connection

📝 Tips for Success:
• Keep your hips stacked and stable
• Move with control, not momentum
• Focus on lengthening through the crown of your head
• Exhale as you lift, inhale as you lower

Remember: quality over quantity — precision is where the magic of Pilates happens.

Apparatus by

24/08/2025

The travelling exercise on the Wunda Chair develops core control, strength, and dynamic stability. By shifting smoothly across the pedals, practitioners refine balance, coordination, and fluidity of movement.

Apparatus by

If you want tips for this exercise, comment “Traveling” below and I’ll let you know how you can refine this movement further.

23/08/2025

My goal as a Pilates teacher is simple: Help you feel stronger, taller, and more connected to your body every time you step off the mat or apparatus.

What’s your goal for yourself? Lemme know in the comments below 😎

22/08/2025

Strong hips = happy spine ✨

Why try the side lying series exercise?

Strength & Toning
• Glute Medius & Minimus activation → builds hip stability and strength
• Outer thighs (abductors) → tones and sculpts legs
• Core engagement → especially obliques and deep stabilizers

Stability & Alignment
• Improves pelvic and hip stability
• Helps correct muscle imbalances between left and right sides
• Supports spinal alignment and posture

Performance & Function
• Enhances balance and coordination
• Reduces risk of knee, hip, and lower back injuries by strengthening stabilizers
• Supports movements in running, cycling, and daily activities

Rehab & Longevity
• Low-impact, joint-friendly way to strengthen hips and core
• Commonly used in physical therapy for hip/knee rehab
• Helps with pre/post-natal strength and pelvic floor support

In short: sidelying series = stronger hips, more stable core, better posture, and safer movement

21/08/2025

In the arch of surrender, the soul finds its wings. 🪽

Why I love backbends?

Physical Benefits
• Strengthens the spine and back muscles → improves posture and stability.
• Opens the chest and shoulders → counteracts slouching from sitting/phone use.
• Stretches hip flexors and front body → relieves tightness from prolonged sitting.
• Improves spinal flexibility and mobility.
• Boosts circulation and energizes the body.

Mind-Body Benefits
• Stimulates the nervous system → increases alertness and vitality.
• Relieves stress and anxiety → opens up space for deeper breathing.
• Encourages emotional release → heart-opening poses can unlock stored tension.
• Improves confidence and mood → they’re uplifting and empowering.

Breath & Energy Benefits
• Expands lung capacity → encourages deeper breathing.
• Opens heart and throat chakras (in yoga philosophy) → linked to self-expression and love.

In short: Backbends = stronger back + open chest + calmer mind + more energy

📸 variation

Comment “Backbend” and I’ll give you more tips in my future posts!

Mat by | White Magic in regular size

20/08/2025

Inverting the perspective, grounding through the crown.

Headstand (Śīrṣāsana) strengthens the shoulders and core, calms the mind, and teaches us balance beyond the mat. Remember: build your foundation with patience, practice against a wall if needed, and honor where your body is today.

Sometimes, turning upside down is what helps us see life more clearly

19/08/2025

“Pumping on the Wunda Chair”

In this exercise, the body stays grounded in a kneeling position while the arms press the pedal in a rhythmic pumping motion. It strengthens the shoulders, arms, and back, while challenging core stability and control. The kneeling setup also encourages length through the spine and focus on alignment. A great way to build endurance, upper body strength, and precision in movement

Setup:
Springs: 1 top 1 bottom

Apparatus by

18/08/2025

Pilates is for every body! Don’t let other people convince you otherwise. Do Pilates, nourish your body well and get enough sleep to achieve overall health 💕

17/08/2025

Glide, scoop, and shine — making waves with semi-circles on the

Apparatus by

Setup
1. Footbar: up or down
2. Springs: 2 outside springs
3. Position: Lie on your back, heels on the footbar, toes pointing out (Pilates V), arms long holding the shoulder blocks.

Tips for Best Form
• Move slowly — this is about control, not momentum.
• Keep your heels grounded on the bar the whole time.
• Engage the core to avoid dumping into your lower back.
• Breathe with the movement: exhale as you roll down, inhale as you come up.
• Neck stays long — don’t push your head into the headrest.

15/08/2025

Soaking up in nature and sunbathing in a sphinx pose but sometimes I just wanna relax on my mat 🌞🌳

Why try this pose?

• Strengthens the spine – Builds endurance in the lower back without straining it.
• Opens the chest and lungs – Improves breathing capacity and posture.
• Stretches the abs and shoulders – Counteracts slouching from sitting or working at a desk.
• Stimulates abdominal organs – Supports digestion and circulation.
• Eases lower back tension – Gentle enough for people with mild back stiffness.
• Boosts mood and energy – Slight backbends are known to lift emotional energy.

💡 Tip: Keep elbows under shoulders and avoid collapsing into your lower back — think “lift and lengthen” instead of “bend and sink.”

Mat by | White Magic in regular size

Address

Antipolo

Website

https://margriterika.wixsite.com/home

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