Weeks 1–2 · Standing
Feet, knees and hips, without collapsing into the joints.
The programs, in detail
Four programs of 6 to 12 weeks, all built on short daily sessions and form checked on video.
Program 01 · Start from zero
Beginner foundations
Most beginners quit because a class moved too fast and something hurt. We work on a small number of poses, using props without apology, with a coach watching your video to catch the alignment problems that cause pain later.
Weeks 3–4 · The floor
Seated and lying poses, modified for tight hips.
Weeks 5–6 · Linking
Moving between poses with the breath.
Weeks 7–8 · A full practice
Twenty minutes you can do on your own.
Weeks 1–2 · Hips
The tightest area for most desk workers, opened gradually.
Weeks 3–4 · Upper back
Extension and rotation to counter rounding forward.
Weeks 5–6 · Your routine
A personal ten-minute sequence you'll keep.
Program 02 · Undo the chair
Mobility for desk workers
Sitting for eight hours shortens some things and switches others off. We build short, targeted routines you can do at your desk or beside it, plus two longer sessions a week. If you have pain rather than stiffness, see a physician or physical therapist first — we'll work alongside their advice.
Program 03 · More than stretching
Strength & balance
Yoga builds real strength when poses are held with intent, and balance is a use-it-or-lose-it skill. This program adds controlled holds, single-leg work and core stability — useful whatever your age, and particularly worth doing before you think you need it.
Weeks 1–3 · Holds
Building time in the poses you already know.
Weeks 4–6 · Balance
Single-leg work, with a wall nearby at first.
Weeks 7–8 · Core
Stability that supports the back rather than crunching it.
Weeks 9–10 · Flow
Putting it together in a sequence that challenges you.
Weeks 1–2 · The anchor
Attaching practice to something already in your day.
Weeks 3–4 · The minimum
A five-minute version that still counts.
Weeks 5–6 · Disruption
Travel, illness and busy weeks, planned for.
Weeks 7–8 · On your own
Your own sequences, without following along.
Program 04 · Past week three
A practice that sticks
Almost everyone can do yoga for two weeks. This program is about the rest of it: tying practice to something you already do daily, keeping a five-minute version for terrible days, and restarting without guilt when life interrupts.
Want to try one class?
Thirty minutes, free, at whatever level you're at. Nobody watches but the coach.