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 are going on a transformative 10-week journey.
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, clear, science-backed, customised to your unique needs and body, delivered by audio, video, and visuals, and no equipment or special clothes are needed!
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 expect various positive changes in your life improving your overall health and well-being.
As the Program addresses all aspects of your well-being – physical, mental, and emotional – you will walk away with your personal resilience recipe for various aspects of your life, and experience a holistic impact on all of it.
You’ll have a personal resilience recipe to help you through stressful situations and with building your resilience including:
A proven checklist to help you spot your specific stress triggers.
A customised toolkit of stress-management practices that you can easily weave into your daily routine, whether you’re at work or at home.
As a result, reduce stress by at least 30%, alleviate your back pain, and enjoy significant improvement in your mental and emotional state.
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:
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.
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.
Experience these benefits, all without spending hours at the gym, struggling to follow complicated tutorials, or signing up for another app you won’t follow – so that you have the time and energy to put back into your family, health, and people who matter most to you?
Reduce stress and feel energised, focused, and in control of your life, even with a packed schedule
Build resilience and develop lasting habits that make you a more confident and fulfilled person, both at work and home
Achieve optimal health and find balance in your busy life by building sustainable habits that support your well-being
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.
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.
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!
I had a personal consultation about my yoga progress with Irina. I really liked that she took time to understand my struggles and she made a custom plan for my future practice. She also explained in depth the connection between physical, spiritual and mental aspects of practice.
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 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)
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's passion and motivation are incredible. She is creative in her classes and she is always in a good mood. What I really like about her classes is that, even online, you can see how much she cares about your well-being and adapts the movements to your personal needs. I can only encourage you to try it and decide by yourselves!
If you’re a busy professional looking to reduce stress, improve your mental and emotional health, and find practical ways to incorporate well-being into your life, this Program is designed for you.
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.
No, for your convenience and progressive learning the Program material is released per module every week, over 10 weeks in total.
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 videos are designed to be concise and manageable. You can watch them at your own pace and fit them into your schedule as needed.
The practices 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.
Yes! A follow-up session is scheduled for one week after the Program concludes to help you integrate what you’ve learned and continue your journey towards improved well-being.
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.
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 opened, 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.
