Life often feels like a browser with 30 tabs open — deadlines, messages, the endless hum of “to-do.” For many IT professionals, this tension quietly builds until it feels like part of everyday life.
But it doesn’t have to be. We asked yoga teacher and rehabilitation specialist Anna Erofeeva how simple practices can support people who spend most of the day behind a screen.
Anna Erofeeva moves far beyond the image of a typical Instagram instructor. A graduate of medical school and a rehabilitation specialist, she founded a yoga studio in 2018 after years of working with fitness and Pilates. Many LeverX employees remember Anna from our corporate Yoga Day sessions, where her teaching left a lasting impression. Now she invites us to look further.
If you want to understand what yoga can bring into everyday life, Anna shares her story and perspective.
一 What led you to yoga?
— For ten years, I loved teaching Pilates. But yoga kept returning to me — through teachers, practices, curiosity. Several years ago, I stepped away from Pilates. Not because it was wrong, but because yoga gave me something deeper: a way to reset, to listen to myself, not just train my body.
By 2018, it had grown into a whole yoga studio, with a team of instructors and administrators. My medical background shaped the focus: clients should leave with their expectations met, whether that’s back health, Hatha yoga, or sound therapy.
一 Yoga is everywhere today, from Instagram to wellbeing apps. What’s your take on this trend?
— For many, yoga starts with a perfect posture they’ve seen online. Others come with back pain or for weight loss. And that’s fine; most journeys begin with it. But the trend points to something deeper: awareness.
To be mindful is not to escape life, but to see emotions clearly. Mindfulness does not change us overnight, nor does it promise all the treasures the world can offer. What it gives instead is steadiness — a quiet strength that grows with time.
Of course, yoga or meditation can be approached superficially, treated as just another task for quick gains. Yet with consistent training (through postures, breathing, or meditation), the body and mind respond. The practice becomes genuinely engaging, and that’s what keeps people coming back.
一 For you, is yoga more about physical practice, philosophy, or a lifestyle?
— For me, yoga is holistic. Postures strengthen the body, breathing can calm or energize, and overall, it brings balance. I practice briefly almost every day — movement, breath, sometimes meditation. For students, I mainly recommend asanas: even 15–20 minutes in the morning can set the tone for the day.
Is yoga my whole lifestyle? No. I admire those who follow the full spiritual path, but for me, yoga is a daily practice, not my entire life.
一 How is yoga philosophy different from productivity hacks?
— Yoga was never meant to be a quick fix. It’s a philosophy shaped over centuries, grounded in values like gratitude, discipline, and acceptance. These principles may sound old-fashioned, but they balance the speed of modern life. At the same time, modern yoga doesn’t demand monastic living.
We adapt teachings to today’s world. What matters is essence: awareness, presence, connection. And unlike trends that promise speed and efficiency, yoga invites depth.
一 When can someone new to yoga expect to feel its effect?
— There’s no single moment of transformation. For some, the shift is subtle, almost invisible at first. But with regular practice — even twice a week — people often notice within a month or two that they are calmer, their body less stiff, their mind less reactive. Until one morning, you realize the world feels a little less overwhelming. And that, in itself, is a profound change.
Long workdays don’t leave much time for wellness. Anna recommends short, accessible practices you can weave into breaks or mornings before work.
Move: Even 15 minutes of gentle postures in the morning eases stiffness and lifts energy. The body feels lighter, and the mind follows.
Breathe: Try the “extended exhale” technique — inhale for five seconds, exhale for ten. The longer the out-breath activates the body’s relaxation response. Just a few rounds calm the nervous system, whether at your desk or on the commute home.
Rest your eyes: Staring at screens strains eye muscles. Squeeze your eyes shut, then release a few times, or shift your focus from far to near. This quick reset reduces fatigue and prevents tension headaches.
Relax your neck: Place your palms on the back of your head, press gently, then release. It softens hidden stress that builds during hours of sitting.
Posture: Keep both feet flat and your back straight. Avoid crossing your legs for long periods. At the end of the day, lie down with your legs raised on a cushion to help circulation and relieve pressure from sitting.
These micro-practices take little time but restore balance.
“Small and regular,” Anna stresses, “is better than long and rare.”
When Anxiety Spikes, Reach for Your Senses
Modern work doesn’t only strain the body, it pushes the mind into constant overdrive. Anxiety and burnout have become everyday words. Anna suggests simple grounding techniques that calm the nervous system before stress spirals out of control.
The five-senses exercise: Notice five things you see, four you touch, three you hear, two you smell, one you taste. It’s a fast way to return to the present moment and tell yourself: I’m in control.
Combine with breathing: A few rounds of extended exhales amplify the effect, helping to lower tension quickly.
Anxiety can’t be erased — it’s part of being human. But we can manage its intensity. With practice, the spikes become smaller and easier to handle.
At first, “listening to your body” sounds almost too simple. We already do it — lifting a cup or typing at a desk. However, what often goes unnoticed are the subtle ways stress manifests physically: a tight chest when we’re anxious or shoulders creeping upward.
Yoga creates a pause. A moment to step out of autopilot and notice: How do I really feel? Even a few breaths, a gentle stretch, or a brief pause is already a practice. Start there; it’s enough to begin reclaiming your calm.