8-week yoga strength programme

Get Stronger.

Build real upper-body strength, core power and shoulder stability. Work towards arm balances, inversions and advanced transitions, step by step.

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The programme

Eight weeks. Real strength.

Get Stronger is an 8-week progressive yoga strength programme for students who already move well and want to develop real strength, control and confidence.

Every week introduces progressively more demanding movements, helping you build the foundations for arm balances, inversions and powerful transitions without rushing the process. The emphasis isn't on achieving advanced poses as quickly as possible. It's on becoming a stronger, more capable mover.

8 weeks 5 sessions per week Weekly live session WhatsApp community Private check-ins
Yoga strength practice

What you get

Everything you need. Nothing you don't.

Every element of the programme is chosen because it moves you forward.

5 sessions per week

Each strength session is up to 10 minutes, focused and progressive. Short enough to fit into any day, demanding enough to build real results over 8 weeks.

Weekly PDF guide

A downloadable resource each week with the strength focus, key principles, movement breakdowns and guidance for your off-mat practice.

Weekly live session

Every Week, 45 to 60 minutes. Review the week's skills, practice together, get form feedback and prepare for what's coming. Replays available.

WhatsApp community

A private group for your cohort. Share wins, ask questions about form and technique, celebrate your first lift-off. The group stays active after graduation.

Private check-ins

Private 15-minute session with Stéphanie to review your strength progress, adjust your practice and keep you moving in the right direction.

Progress tracking

Your personal dashboard tracks session completion, skill milestones and reflections across the 8 weeks. Watch yourself get stronger, week by week.

The journey

Eight weeks. One transformation.

This isn't a collection of strength exercises. It's a journey from "I can't do that" to "I can't believe I just did that."

1

Lay the Foundation

Strong roots. Strong practice.

Establish baseline strength, learn key positions for upper-body work, and begin conditioning your wrists and shoulders for what's ahead. You'll discover exactly where you are, and feel the work starting immediately.

2

Build Pushing Strength

Push the ground away.

Develop the pushing strength in chest, shoulders and triceps that every arm balance and transition demands. Chaturanga progressions, shoulder endurance and supported weight-bearing. Your upper body starts to understand what it's capable of.

3

Activate Your Core

Everything starts here.

Deep core activation, plank family progressions, side body and obliques. Not the crunching kind of core strength. The kind that keeps you stable when you're upside down, or balanced on your hands for the first time.

4

Stabilise the Shoulders

Build the platform.

Rotator cuff conditioning, shoulder girdle strength, overhead stability. This is the week that makes arm balances and inversions safe. You'll feel the difference in how your shoulders hold weight, and how much more confident you feel in them.

5

Learn to Carry Your Weight

Take flight, safely.

Weight-bearing drills, hip placement for arm balances, wrist loading progressions. Crow preparation begins in earnest. You'll get closer than you expected, because the previous four weeks have been building exactly this.

6

First Arm Balances

You're going to surprise yourself.

Crow, Side Crow, drills and full attempts. Everything in the previous five weeks has led to this. Not everyone lifts off in Week 6, but every student gets further than they managed in Week 5, and that's what counts.

7

Inversions and Beyond

Your body can do more than you think.

Headstand preparation, Flying Pigeon prep, Firefly prep, strong Chaturanga, advanced transitions. The week where things that seemed impossible start to feel probable. The voice that said "I can't do that" goes quiet.

8

Own Your Strength

Look how far you've come.

Full strength sequences, skill consolidation, graduation practice. You look back at the person who started Week 1 and see someone different. Stronger, more controlled, more capable. The programme ends. The practice doesn't.

The transformation

What you'll feel, week by week.

This isn't about hitting poses. It's about becoming a different kind of mover, one week at a time.

Wk 1

"I can feel muscles I forgot I had."

Wk 2

"My arms are stronger than I thought."

Wk 3

"My core is actually switching on."

Wk 4

"I feel stable in ways I never did before."

Wk 5

"I can hold my bodyweight longer every time."

Wk 6

"I actually lifted off."

Wk 7

"I can do things I thought were impossible."

Wk 8

"I'm not the same mover I was 8 weeks ago."

After Week 8

You've built real strength.
Now choose what's next.

Get Stronger opens new possibilities. You're stronger, more capable, and you've proven to yourself that advanced yoga skills are within reach.

🔁

Repeat Get Stronger

Come back for the next cohort with new goals. The skills you're building take time to fully develop, and a second pass through the programme will feel completely different.

🌿

Stay Flexible

Complement your new strength with mobility. Stay Flexible is an 8-week programme to improve hip mobility, hamstring flexibility, shoulder mobility and more. Strength and flexibility together make a complete practice. (Coming soon)

Join the waiting list
🌊

Outdoor Classes & Workshops

Visit Málaga and practise on the sea-view deck in person. Bring your new strength to a real class with the Mediterranean in front of you.

View outdoor classes

Who it's for

This programme is for you if…

💪
You've completed Move Better

You have the movement foundations. You know how your body works. Now you want to build real strength on top of that base.

🤸
You want to learn arm balances

Crow, Side Crow, inversions, advanced transitions. You want the actual skills, approached safely and progressively, not forced.

🔥
You enjoy being challenged

You don't want gentle. You want demanding, progressive, honest work that shows you what your body is actually capable of.

🏗️
You want functional strength

Not gym-strength. Yoga-strength. The kind that makes you move better, stand taller, and feel capable in daily life, not just on the mat.

📅
You need structure to progress

Without a programme, you'll practice what you're already good at. Get Stronger keeps you moving forward week by week, whether you feel like it or not.

🧠
You want to understand your practice

Why arm balances require specific preparation. What makes inversions safe. How to build towards advanced skills without hurting yourself.

Coming soon

Be First to Know

Duration 8 weeks
Format Fully online
Prerequisite Move Better (or equivalent)
Join the Waiting List Start with Move Better first

Get early access

Join the Waiting List

Get Stronger is in development. Join the waitlist and you'll be the first to hear when spots open, and the first to get early-bird pricing.

Your details

No commitment. No payment. Just your place in the queue.

FAQ

Questions about Get Stronger.

Do I need to have completed Move Better first?

Get Stronger is designed for people who already move well and have solid foundations. Move Better is the recommended starting point, but if you've been practising yoga regularly for a year or more and feel confident in your movement foundations, you may be ready. Not sure? Get in touch and I'll help you decide.

How demanding is the programme?

It's genuinely challenging, and it's meant to be. The sessions are short (up to 10 minutes) but focused and progressive. Each week builds on the last, and by Week 5 you'll be doing things that weren't possible in Week 1. That said, everything is taught with progressions so you work at the level that's right for you.

How much time does it take each week?

Five sessions of up to 10 minutes each, plus the Weekly live session (45 to 60 minutes) and your private check-ins (15 minutes each). Roughly 90 minutes to 2 hours per week in total. Designed to fit into a real life.

Will I definitely achieve arm balances by Week 8?

Not necessarily, and that's not the goal. The goal is to build the strength, stability and technique that make arm balances possible for your body. Some students lift off in Week 6. Others get their first balance after the programme ends, with the foundations firmly in place. Progress is guaranteed. A specific pose in 8 weeks is not.

Do I need equipment?

A yoga mat is the only essential. Blocks are helpful, particularly for arm balance preparation, but not required. No gym equipment needed.