Build resilience and improve your well-being in 10 weeks: reduce stress by at least 30%, alleviate your back pain, and enjoy significant improvement in your mental and emotional state – through custom movement, mindfulness, and meditation practices.
Build resilience and improve your well-being in 10 weeks: reduce stress by at least 30%, alleviate your back pain and enjoy significant improvement in your mental and emotional state – through custom movement, mindfulness, and meditation practices.
SHAPE Resilience and Well-Being Program follows a weekly program structure. We will be going on a transformative 10-week journey together.
Every week, you will unlock a new course module, join live group coaching calls, and receive short, practical exercises.
The Program is based on practices that are bite-sized, fit right into your busy schedule, are clear, science-backed and customised to your unique needs and body.
SHAPE Resilience and Well-Being Program follows a weekly program structure. We will be going on a transformative 10-week journey together.
Every week, you will unlock a new course module, join live group coaching calls, and receive short, practical exercises.
The Program is based on practices that are bite-sized, fit right into your busy schedule, are clear, science-backed and customised to your unique needs and body.
Yoga-inspired moves that you can do during your busy day, whether at your desk or on a yoga mat, so that you release tension in the neck, shoulders, back, wrists – common trouble spots for people who spend long hours seated.
Breathing techniques and practical exercises that help bring you back to the present, so that you manage the overwhelm and shift your focus away from worries about the past or future.
Guided meditations and relaxation practices, including sound-based techniques, so that you reduce mental fog and enhance your focus and mental clarity.
By the time you wrap up the Program, you can experience various positive changes in your life improving your overall health and well-being.
You can expect to reduce stress by at least 30%, alleviate your back pain, and enjoy significant improvement in your mental and emotional state, as proven by the research and reported by my previous clients.
SHAPE addresses every aspect of your well-being – physical, mental, and emotional – so that at the end of our 10 weeks together you’ll have your personal resilience recipe for various aspects of your life.
Here’s how you’ll experience a completely holistic transformation:
You’ll have a personal resilience recipe to help you through stressful situations and with building your resilience including:
You’ll have a personal resilience recipe to help you through stressful situations and with building your resilience including:
A personalised checklist for your specific stress triggers, developed through a proven framework to help you identify, understand and address them
A tailor-made toolkit of stress-management practices that you can easily weave into your daily life, whether you are at work or at home
A customised movement practice routine crafted according to your unique body conditions and needs that you can follow anytime and anywhere
You’ll set yourself up for optimal health both personally and professionally, all while balancing a busy schedule. Here’s how it will all come together:
You’ll set yourself up for optimal health both personally and professionally, all while balancing a busy schedule. Here’s how it will all come together:
Imagine feeling relaxed, recharged, and pain-free. Improved posture and body image, balanced breathing pattern and better sleep make it easier to take on the day and go through it energised, feeling capable and comfortable in your own skin.
Imagine feeling calm and composed, handling anything from intense work demands to family responsibilities with ease. You’ll respond to challenges rather than react, maintaining a sense of balance and peace.
Imagine your focus sharpens, making it easier to dive into tasks and power through projects without the usual fatigue. No more waking up groggy or struggling to get started. Instead, you’re clear-headed and productive.
Imagine being more attuned to yourself and others, fostering deeper, more meaningful connections. Conversations with family, friends, and colleagues feel more engaging, purposeful and genuine.
Imagine developing the resilience to handle high-stress situations and competing projects and deadlines. With greater efficiency and productivity, you will feel empowered in your role and much more satisfied at work.
Feel relaxed, recharged, and energised, with improved posture, body image, sleep, and breathing.
Stay calm and collected, ready to take on whatever comes your way.
Boost your focus and productivity
Become more aware of yourself and others, which helps enhance your relationships with family, friends, and colleagues.
Build your resilience, productivity, job satisfaction, motivation, and sense of purpose.
When it comes to taking care of your health and well-being, there are tons of options out there.
You’ve probably been there, done that:
…Spent hours scrolling through random Instagram yoga tutorials, only to save them for later.
…Kept a gym membership, telling yourself, ‘I paid for it, I have to go,’ but let’s be honest – that happens once in a blue moon.
…Signed up for some meditation app that you open less often than your social media or email.
And you still don’t feel the way you want to – energised, joyful, and the kind of friend, family member, or colleague you aspire to be.
Sure, you might pick up a few good tips on stretching, breathing, or meditating, but when it comes to applying them in real life?
How to stretch a stiff neck after a flight, right before an important business meeting you have?
What about staying calm and collected when the kids are up all night screaming?
Or how do you keep your cool at family gatherings when someone’s being a total handful?
But here’s the thing – it’s not your fault. No one’s ever laid out the whole picture for you.
To truly take care of yourself, you need to address all aspects of your well-being – physical, mental, and emotional. And most importantly, learn to apply them to your real life.
Feel the freedom to invest your time and energy back into your health, family, and the people who matter most. Experience these benefits – without spending hours at the gym, struggling to follow complicated tutorials, or downloading yet another app:
Feel the freedom to invest your time and energy back into your health, family, and the people who matter most. Experience these benefits – without spending hours at the gym, struggling to follow complicated tutorials, or downloading yet another app:
Reduce the stress you feel in everyday situations, or handling tight deadlines and long workdays. You’ll feel more in control of your day-to-day life, navigating even packed schedules with ease, renewed energy and focus. Stressful moments become manageable instead of overwhelming.
Build resilience with lasting habits that transform you into a more confident, capable, and fulfilled individual, both in your personal and professional life. Over time, you’ll notice challenges feel lighter, and you can recover from setbacks faster.
Cultivate sustainable well-being habits that fit right into your life, supporting your physical, mental and emotional health so you can thrive both at work and at home. These habits will make everyday tasks feel easier, and you’ll have more energy to enjoy what truly matters.
Irina has given me some powerful tools for my daily life, for example how to connect with the present moment. I highly recommend starting a Program with Irina as she is a great yoga teacher and she is very knowledgeable and committed to help you reach a good work-life balance.
I think it's important to be prepared for when stress hits. Understanding these tools can benefit not only me but also my colleagues and those around me. Understanding the theory has helped me to organise my knowledge and streamline my routine.
I started working with Irina when my working life was really challenging, and nothing seemed to work. She taught me to take care of myself, to take back my time and to think of well-being as a moment to be lived every day with serenity and calmness. She gave me strength and a new centre.
When you join the SHAPE Resilience and Well-Being Program, you’re not just signing up for a course – you’re entering a carefully structured, 10-week journey that blends personalised support with the strength of a like-minded community.
As soon as you enrol in the Program, I will send you a detailed intake form for you to fill in, which covers your physical body conditions, mental and emotional state, preferences and challenges. Your answers will be used to create live group coaching calls and exercises between them. I fit this Program for you, I don’t fit you into my Program.
When you join the SHAPE Resilience and Well-Being Program, you’re not just signing up for a course – you’re entering a carefully structured, 10-week journey that blends personalised support with the strength of a like-minded community.
As soon as you enrol in the Program, I will send you a detailed intake form for you to fill in, which covers your physical body conditions, mental and emotional state, preferences and challenges. Your answers will be used to create live group coaching calls and exercises between them. I fit this Program for you, I don’t fit you into my Program.
Weekly Pre-Recorded Video Lessons:
Every week, you’ll receive a new video for self-study, guiding you through movement, mindfulness, and meditation practices themed for that week.
Live Group Coaching Calls (1 hour per week):
Join a supportive group of people who share similar goals:
• Customised live practices tailored to the group’s needs, with exercises designed specifically based on your intake form.
• Personalised feedback during the live practices to ensure you’re getting the most out of each call.
• Q&A at the end of each call to answer your specific questions and learn from each other.
• Recordings will be available so you can revisit the calls whenever you need.
Exercises Between the Calls:
To keep you on track throughout the week, you’ll get additional short exercises, personally tailored based on the Live Group Coaching Calls. These will help you integrate everything you’ve learned into your daily routine.
Personalised Support:
Throughout the Program, I’ll be with you every step of the way, offering tailored advice and guidance based on the detailed intake form you’ll complete at the start. Whether it’s a physical condition, emotional challenge, a specific preference or goal, I’ll ensure your experience is uniquely suited to your needs.
Private Accountability Partner:
You won’t be doing this alone. You’ll be matched with a buddy to support and motivate each other, helping you stay accountable and inspired.
Private Accountability Partner:
You won’t be doing this alone. You’ll be matched with a buddy to support and motivate each other, helping you stay accountable and inspired.
Mindful Library:
You’ll have access to a curated list of recommended books, podcasts, and other resources to deepen your understanding and support your journey.
Mindful Library:
You’ll have access to a curated list of recommended books, podcasts, and other resources to deepen your understanding and support your journey.
Bonus 1:
30-Minute Detailed Video Feedback on Your Movement Practice – I’ll personally review your movement practice from the Program and give you individual, tailored feedback. This way, you’ll know exactly what to adjust, so that you can feel confident you’re on the right path and making real progress.
Bonus 2:
Daily Check-Ins via WhatsApp Group – You’ll have direct access to daily support, motivation, and ongoing Q&A through a dedicated WhatsApp group. It’s like having a personal wellness coach in your pocket, so that we can make sure your plan is working, keep you accountable, and ensure you’re not falling off track.
This Program is designed to fit your specific needs. From the detailed intake forms to personalised live calls, every movement, mindfulness, and meditation practice is tailored just for you. It’s like having a wellness Program built around your life: you’ll fill out a detailed intake form at the start, and I will use that information to make sure you get exactly what works for you.
I bring 12+ years of corporate experience, combined with over 1000+ hours of teaching yoga. This means I understand the realities of busy, high-pressure environments and know exactly how to integrate effective well-being practices into a demanding schedule, and how to address the challenges you face when trying to stay healthy with a packed schedule.
Unlike other programs that focus on just one area, SHAPE addresses your whole self – physical, mental, and emotional well-being. You’ll work on your body, mind and emotions through movement, mindfulness, and meditation. Everything is connected, and if you neglect one, it impacts everything else. When you take a holistic approach, you experience true, lasting change.
This isn’t about fitting in an hour-long practice every day. SHAPE gives you bite-sized tools that you can easily integrate into your day, whether it’s at work, at home, or on the go. It’s about making wellness a natural part of your life, not an extra chore. You will learn to integrate little practices into your day, like stretching at your desk or quick mindful breathing between meetings.
SHAPE isn’t just about solo progress – you’ll be part of a like-minded community. While each session is customised to your needs, you also get the benefit of group support. You’ll connect with others who are on a similar journey, sharing energy and encouragement. It’s a fully-rounded Program that ensures you feel seen, supported, and part of a community, making your experience even more impactful.
These sessions have helped me find a way to learn to pause and reflect during stressful moments, allowing me to gather my thoughts. I am learning to prioritise and distinguish between urgent and non-urgent matters - of course this is a process. Furthermore, the breathing exercises from the Program are very useful, you can do them wherever you are and even without anyone noticing!
Irina is a great yoga teacher: right balance between clear explanation, respect, humour, serenity and challenge. She brilliantly combines explanations which ensure that we understand and perform the positions correctly and always go further respecting the body and its abilities. The number one benefit you got from coming to the class is the ability to re-center.
Irina came to our office to provide a well-being workshop for the entire staff. She provided us with helpful tips and tricks to decompress and release stress, tools that are easy to integrate into your daily life at work. I would 100% recommend Irina's services. You will be left with a practical toolbox [which] goes beyond just stress management, since Irina takes a holistic approach to well-being.
Join a 30-minute orientation Live Group Coaching Call on 14 November before the Program begins to get acquainted with other participants and get familiar with the Program structure.
Start by digging into your motivation, assessing your current state, and setting realistic goals. Boost your awareness and set your intention for the well-being journey ahead.
Find out what ‘stress’ really means: is it about stress triggers or stress responses? Dive deep into identifying stressors and learn how to interrupt the usual stress patterns.
Learn how to declutter your mind and develop a strategy to manage your tasks. Recognising what truly matters to you, allowing you reduce overwhelm in your daily life.
Focus on distinguishing between (non-)urgent and (non-)important tasks. Create a balanced approach to your responsibilities, enabling you to allocate your time and energy wisely.
Learn how to build new habits for well-being, with a focus on morning and evening routines. Identify your personal non-negotiables and develop a plan to incorporate supportive practices in your everyday life.
Examine the impact of your physical, mental, and emotional state on connection with others. Explore the mutual effect of social connections on your overall health. Learn how to nurture your social well-being through mindful communication, and practice techniques to foster positive relationships at and outside of work.
Explore the process of releasing negative emotions and learn techniques for emotional regulation. Embrace vulnerability, allowing you to move forward with a lighter heart and clearer mind.
Reflect on your journey, celebrating your growth and insights gained throughout the Program. Tie everything together, preparing for continued well-being beyond the Program.
Wrap up with a 30-minute follow-up Live Group Coaching Call after the Program ends to help you integrate what you’ve learned and ensure you feel supported as you continue your journey.
Movement and mindfulness practices of SHAPE Resilience & Well-Being Program at Nipro (Belgium)
This is the first time I am offering this Program this way, so it is the lowest price this will ever be
I’m Irina, a Well-Being Guide with over 12 years of experience in the corporate world and more than 1000 hours spent teaching yoga. My unique blend of corporate and yoga experience allows me to craft programs specifically designed for busy professionals like you. Having transitioned from a high-pressure corporate role myself, I understand the challenges of balancing work, family, and personal health. I’ve faced similar struggles and discovered first-hand how movement, mindfulness, and meditation can make a transformative difference.
Through my in-depth studies and continuous learning in yoga, mindfulness, and meditation, I’ve analysed the latest research on their benefits for corporate well-being. This knowledge has helped me develop a Program tailored to meet the specific needs of individuals working in high-stress environments. I’m dedicated to helping you feel supported and empowered every step of the way, guiding you to reconnect with your body and mind so you can thrive in both your personal and professional life.
Whether you’re just starting your journey towards well-being or feeling stuck at a plateau, this Program will provide you with the exact tools and techniques you need to effectively manage stress, build resilience, and improve your overall health.
Irina is a very passionate and caring yoga teacher who adjusts her classes to individual needs and levels! Always professional and dedicated to help you to achieve your goals and improve well-being. After attending her classes I always feel so energised for the rest of the day!
I highly recommend Irina’s courses. I tried several courses in the past with different teachers and for me, Irina’s courses are the best! She corrects you and shows you how to do the poses in a good way. After a few weeks, you already see an improvement in your flexibility and your posture.
Irina is very attentive during her classes: great flow, adjustable to different difficulty levels, fantastic meditations. The classes are very enjoyable and can be tailored to participants' needs. My back feels very grateful every time I go. The only teacher I keep coming back to.
The Program is designed specifically for busy professionals, covering yoga in its broadest sense: movement, mindfulness, and meditation. Unlike typical studio or online classes, which are often just movement-based and offer minimal customisation, SHAPE includes personalised practices based on each participant’s needs, continuous feedback and support. This approach ensures real-life application and consistent progress.
The Program includes a variety of movement exercises, mindfulness techniques, and meditation practices, all tailored to help you manage stress and build your resilience in everyday life.
Lessons will be delivered by audio, video, and visuals, and no equipment or special clothes are needed!
The Program material will be released per module every week, over 10 weeks in total. A soon as you sign up, you will get access to the platform with the schedule of Live Group Coaching Calls and Mindful Library. The Kick-Off Call will be on 14 November, and after it you will have access to the first module of the Program.
The Program is designed for all levels, from beginners to those with more experience in movement, mindfulness, and meditation. It provides clear guidance and support, making it accessible for newcomers and those looking to further explore these techniques.
The Program includes weekly 1-hour Live Group Coaching Calls, with additional time for reviewing the pre-recorded video themed for a week module, and for daily practices that can be tailored to fit your schedule.
All live calls will be recorded, allowing you to catch up at your convenience. You’ll have access to the recordings throughout the duration of the Program.
The Pre-Recorded Video Lessons are designed to be concise and manageable. You can watch them at your own pace and fit them into your schedule as needed.
The Exercises Between the Calls are designed to be quick and easily integrated into your daily routine. Even a few minutes can make a difference!
While the Program offers tools to support well-being, it’s important to consult with a healthcare professional if you have specific health concerns. This Program is not a substitute for medical or psychological advice.
When you join the SHAPE Resilience and Well-Being Program, you’re not just signing up for a course – you’re entering a carefully structured, 10-week journey that blends personalised support with the strength of a like-minded community.
As soon as you enrol in the Program, I will send you a detailed intake form for you to fill in, which covers your physical body conditions, mental and emotional state, preferences and challenges. Your answers will be used to create live group coaching calls and exercises between them. I fit this Program for you, I don’t fit you into my Program.
Weekly Pre-Recorded Video Lessons:
Every week, you’ll receive a new video for self-study, guiding you through movement, mindfulness, and meditation practices themed for that week.
Live Group Coaching Calls (1 hour per week):
Join a supportive group of people who share similar goals:
• Customised live practices tailored to the group’s needs, with exercises designed specifically based on your intake form.
• Personalised feedback during the live practices to ensure you’re getting the most out of each call.
• Q&A at the end of each call to answer your specific questions and learn from each other.
• Recordings will be available so you can revisit the calls whenever you need.
Exercises Between the Calls:
To keep you on track throughout the week, you’ll get additional short exercises, personally tailored based on the Live Group Coaching Calls. These will help you integrate everything you’ve learned into your daily routine.
Personalised Support:
Throughout the Program, I’ll be with you every step of the way, offering tailored advice and guidance based on the detailed intake form you’ll complete at the start. Whether it’s a physical condition, emotional challenge, a specific preference or goal, I’ll ensure your experience is uniquely suited to your needs.
Private Accountability Partner:
You won’t be doing this alone. You’ll be matched with a buddy to support and motivate each other, helping you stay accountable and inspired.
Private Accountability Partner:
You won’t be doing this alone. You’ll be matched with a buddy to support and motivate each other, helping you stay accountable and inspired.
Mindful Library:
You’ll have access to a curated list of recommended books, podcasts, and other resources to deepen your understanding and support your journey.
Mindful Library:
You’ll have access to a curated list of recommended books, podcasts, and other resources to deepen your understanding and support your journey.
Bonus 1:
30-Minute Detailed Video Feedback on Your Movement Practice – I’ll personally review your movement practice from the Program and give you individual, tailored feedback. This way, you’ll know exactly what to adjust, so that you can feel confident you’re on the right path and making real progress.
Bonus 2:
Daily Check-Ins via WhatsApp Group – You’ll have direct access to daily support, motivation, and ongoing Q&A through a dedicated WhatsApp group. It’s like having a personal wellness coach in your pocket, so that we can make sure your plan is working, keep you accountable, and ensure you’re not falling off track.
You will reduce your perceived stress level by at least 30%, alleviate back pain, and experience significant improvements in your mental and emotional well-being – all through tailored movement, mindfulness, and meditation practices designed specifically for busy professionals like you.
Dear Friend,
I want you to know that I see you and truly understand the daily challenges you face in today’s fast-paced world. Balancing the demands of work, family, and personal time can often feel overwhelming, leaving little room for self-care and reflection.
It’s easy to find yourself lying down on a couch after a busy work day with a bottle of wine, scrolling mindlessly through the funny videos on your phone. It’s easy to lose sight of what truly matters – taking care of your well-being in the long-term.
This is why I invite you to join this Program, where you’ll not only learn practical tools to manage stress effectively but also find a nurturing community of like-minded individuals who share your journey.
I am excited to guide you on this path towards well-being and can’t wait to witness the amazing changes you’ll make in your life!
With warmth and encouragement,
Irina
Research shows that by adding movement, mindfulness, and meditation into your life over 8 weeks, you can cut down stress and back pain by at least 30%. Plus, you can see a boost of 50% in your mental and emotional health.
And it gets even better – just one hour of practice a week can lead to:
From what my clients have shared after finishing the Program, they have noticed:
drop in how stressed they feel
boost in their energy levels
rated the Program content from interesting to very interesting
Please note that I am not a medical doctor or psychotherapist. If you require medical or psychological advice, I encourage you to seek professional help. Your results may vary based on individual commitment and practice habits. The SHAPE Resilience & Well-Being Program is designed for educational purposes, and your progress will depend on the time and effort you invest.
