Wellbeing · All levels
Start a yoga practice that fits your real life
A self-paced programme for women: Hatha and Vinyasa foundations, safe variations for every body, and an evening routine that helps you sleep.
- 30 self-paced lessons
- Variations for every level
- Seven-pose evening routine
- Lifetime access
- 14-day money-back guarantee
Why most yoga attempts end after three weeks
Most people who decide to start yoga do it the same way: a video, a mat, twenty enthusiastic minutes, then a week of soreness and a quiet decision to try again later. The problem is rarely motivation. It is that the practice was built for someone else's body, someone else's schedule and someone else's idea of what yoga is supposed to look like.
The myths do the rest. That you have to be flexible before you begin. That you need to be vegetarian, spiritual or twenty-five. That a serious practice takes ninety minutes and a studio. None of that holds up, and the lessons here take each myth apart calmly, with a practical alternative you can use the same evening.
This programme is a structured, self-paced introduction to yoga built around women's bodies and busy days. It draws on Hatha and Vinyasa foundations, adds breathing work and simple mental focus, and gives you variations for every pose so you can practise at your own level from the very first lesson.
By the end you will have a twenty-minute home practice you can keep, a longer sequence for days when there is more time, and a short evening routine that helps you fall asleep instead of replaying the day.
What you will be able to do
Concrete skills you take away from the lessons, not vague promises about inner peace.
- Move through a full Hatha sequence on your own
Standing poses, seated poses, folds and twists, in an order you can remember without a screen.
- Adapt any pose to your current flexibility
A simple, an easier and a stronger version of each position, so nothing feels out of reach.
- Link breath to movement in a simple Vinyasa flow
Learn the sun salutation and how to slow it down or speed it up for the time of day.
- Breathe slowly and deeply under mild effort
The breathing pattern that runs through every pose and keeps the practice calm rather than strained.
- Release tension from your back, hips and shoulders
Targeted poses for the places where desk work and stress settle first.
- Build a twenty-minute practice you will actually keep
A short sequence designed for ordinary weekdays, not for perfect ones.
- Wind down with a seven-pose evening routine
A thirty-minute sequence before bed that ends with slow breathing and complete relaxation.
- Notice stress in your body before it becomes exhaustion
Simple check-ins during practice that make tension visible while it is still easy to release.
- 6
- modules
- 30
- lessons
- 7
- evening practices
- 5
- golden rules of practice
Five rules that keep you coming back to the mat
Most injuries and most quittings happen for the same reason: too much, too fast, with too much judgement. The programme is built on five rules that are repeated throughout the lessons until they become habit.
They are deliberately unglamorous. They are also the difference between a practice that lasts a fortnight and one that is still with you next year.
Don't overdo it — find the edge of a stretch, not the point of pain. Keep it simple — perfect alignment can wait until the habit exists. Don't hurt yourself — every pose has an easier version. Go from simple to complex — progress week by week, not pose by pose. Smile — if the practice feels like punishment, something needs adjusting.
How the course works
The programme is made of six modules and thirty short video lessons. Each lesson shows one clear idea or one small sequence, explains what it is for, and then practises it with you. You follow along at your own pace, pausing and repeating whenever you need to.
The order matters. The first two modules clear away the myths and set up the five rules, so that by the time you meet the poses you already know how to keep yourself safe. Modules three and four build the physical practice: Hatha poses first, then breath-led Vinyasa flow. Modules five and six add the mental side and the evening routine.
You do not need to finish a module in one sitting. Twenty minutes, three times a week is enough to see the practice settle in, and the lessons are short enough to fit into a lunch break or the half hour before bed. Each module closes with written notes summarising the key points, so you can return to a sequence without rewatching everything.
The programme
Six modules, thirty lessons, from the first myth to a complete evening routine.
1Module 1 — Before you beginClearing away the myths and setting up a practice that can survive a normal week.4 lessons
- Ten myths about yoga, and where they come from
- Do you need to be flexible, vegetarian or spiritual to start
- Setting up a home space, a mat and a realistic time slot
- Breathing first: slow, deep breath as the base of every pose
2Module 2 — The five golden rulesThe safety principles that run through every sequence in the course.5 lessons
- Don't overdo it: finding your edge without strain
- Keep it simple: why perfect alignment can wait
- Don't hurt yourself: variations for every level
- From simple to complex: how to progress week by week
- Smile: bringing joy into the practice
3Module 3 — Hatha foundationsStanding, seated, folded and twisted poses, plus your first full sequence.6 lessons
- Mountain, tree and warrior: grounding standing poses
- Cat, cow and child's pose for spine mobility
- Forward folds: lengthening the back line
- Twists: wringing tension out of the torso
- Seated poses and gentle hip openers
- Putting it together: your first twenty-minute sequence
4Module 4 — Vinyasa flowLinking breath and movement, from the sun salutation to a full flow.4 lessons
- What Vinyasa means: breath leads, body follows
- Sun salutation, step by step
- A morning flow for energy
- Slowing the same flow down for the evening
5Module 5 — Body and mind togetherAdding intention, focus and release to the physical practice.4 lessons
- What psychosomatics adds to a physical practice
- Pairing a phrase or an image with a pose
- Releasing stored stress from the body
- Working towards a goal without forcing it
6Module 6 — Yoga for sleepA seven-pose evening routine that ends the day instead of replaying it.7 lessons
- Why stress settles in the legs, back and shoulders
- Sleeping child pose: breath and release
- Simplified lotus and the forgiveness practice
- Seated twist: squeezing stress out of the sides
- Seated forward fold and butterfly
- Standing forward fold, or rag doll
- Corpse pose and a thirty-minute wind-down
What you get
- Thirty follow-along video lessons
Short, focused sessions you can pause, repeat or return to at any time.
- Six modules in a deliberate order
Myths and safety first, then poses, then flow, then the evening routine.
- A variation for every pose
An easier and a stronger option, so the same lesson works on a stiff Monday and a good Thursday.
- The seven-pose sleep routine
A complete wind-down sequence with the exact phrases to repeat in each pose.
- Written notes for each module
The key points and sequence order on one page, for the days you practise without a screen.
- A twenty-minute weekday practice
A ready-made short sequence you can do from memory after the third module.
- Lifetime access to all materials
No expiry date, no subscription, no need to finish on anyone else's schedule.
Is this course for you?
This course is for you if…
- Women who have tried yoga videos and quietly given up
- Complete beginners who want a clear order to follow rather than a random playlist
- People who sit at a desk all day and feel it in the back, hips and shoulders
- Anyone who wants a short, reliable routine before bed
- Returning practitioners who want to rebuild the basics properly
Probably not a fit if…
- Anyone looking for a fast, high-intensity workout rather than a sustainable practice
- People who want advanced arm balances and inversions taught step by step
- Anyone hoping to replace medical treatment for an injury or a diagnosed condition
- Readers who want a philosophy or scripture course rather than a physical practice
After the course
A few weeks in, the change is usually small and specific rather than dramatic. You notice that you stand up from the desk without the familiar pull in your lower back. You notice that you breathe out slowly when a message annoys you, instead of holding your breath.
You also have something to open on a bad evening. The seven-pose routine takes half an hour, needs only a mat and a floor, and ends with you flat on your back, breathing slowly, with nothing left to decide. Many people find that this is the part of the programme they use most.
And you have the vocabulary to keep going on your own. You know which pose does what, which variation suits you today, and when to stop. That is what makes a practice last beyond the course: not discipline, but knowing what you are doing and why.
Questions before you buy
How much time do I need each week?
Three sessions of twenty minutes is enough to build the habit, and most lessons are shorter than that. The evening routine takes about thirty minutes if you do the full sequence. You can spread the modules over six weeks or take them much more slowly.
Do I need to be flexible or fit to start?
No. Every pose in the course comes with an easier version, and the second module is entirely about practising safely at your current level. Flexibility is one of the things the practice develops, not a requirement for starting.
What equipment do I need?
A mat and enough floor space to lie down with your arms out. A folded blanket or a cushion helps in seated poses, and a wall is useful for balance. Nothing else is required.
How do I get access after payment?
As soon as the payment is confirmed you receive an email with your access details. The lessons are available in your account straight away, and you can start with the first module the same day.
What format are the lessons in?
Each lesson is a short follow-along video that shows the pose or sequence and explains what it is for. Modules also come with written notes summarising the key points, so you can practise from a single page once you know the sequence.
How long do I keep the material?
Access does not expire. You keep the lessons, the notes and the evening routine for as long as you need them, including any later updates to the course materials.
What is the refund policy?
You have 14 days from purchase to ask for a refund. If the course is not what you expected, write to support within that period and the payment is returned in full, no explanation needed.
I have a back problem or I am pregnant. Can I still join?
Speak to your doctor first and follow their advice. The course is a general movement programme, not a medical or therapeutic treatment, and it does not replace physiotherapy or prenatal care. Many poses can be adapted, but the decision is yours and your doctor's.
Is this a religious or spiritual course?
No. The programme is a physical practice with breathing and focus work. It does not require any belief, any ritual and any change to how you live — the only expectation is that you show up and move within your own limits.
Start this week, on your own mat
Six modules, thirty lessons and a thirty-minute evening routine you can use tonight. One payment, lifetime access, 14 days to change your mind.