Starter programmes.
Pick the programme that matches the life you're trying to live. Each is five days long, under twelve minutes a day, and unlocked when 1 friend signs up via your referral link (Tier 2).
Tap any card. If you're reading this on iPhone and you have Sthira Me installed, it'll open straight inside the app. If not, you'll land on the programme page here, and you can sign up to be reminded when the app lands.
All four are unlocked at Tier 2 (1 friend signed up via your referral link) — no trial, no credit-card theatre, no upsell. Just the practice.
5 days · 6 min
For the 1 in 3 UK desk workers reporting daily neck or back pain.
Short breath drills to un-clench the shoulders, between meetings.
Start the reset →
5 days · 8 min
Undo a morning of chair-time in less than ten minutes.
Hip openers, thoracic twists, neck decompression. Chair optional.
Loosen up →
7 nights · 10 min
For the phone-in-hand generation that can't put the day down.
Slow breath, body scan and a dimming Ink player built for bedside.
Sleep easier →
5 days · 12 min
What to do on the days you don't run, so the next run hurts less.
Calf, hip flexor and mid-back work — the three places runners neglect.
Cool down →What ships next.
Five programmes already shaped + queued. Each follows the same calm rhythm: short days, clear sequencing, voice you can trust.
Three weeks for the Phone Neck pattern.
Week 1 release · Week 2 length · Week 3 wake. Chin tucks, upper-trap + levator scapulae releases, doorway openers, sub-occipital, jaw soften. The three-week reset format is brand white space — nobody else ships it.
A pre / during / post umbrella for the practice that meets you where you are.
Eight foundational moves informed by pelvic-health physio practice (diaphragmatic breathing, heel slides, glute bridges, dead bug, modified side plank, pelvic floor activation, walking). Crunches, full planks and deep rotations stay out until you’re ready.
Five to seven anchors built around the day you actually have.
Morning wake · Start-of-work · Mid-morning · Mid-afternoon dip · End-of-work · Evening · Pre-sleep. Cross-pillar mix per anchor — Mobility + Breath in the morning, Yoga + Meditation at evening, Sleep at the close.
Five single-skill paths, three weeks each.
Mindful Movement · Mobility Master · Breath Practitioner · Strength Foundation · Yoga First Steps. Pick the skill you want to deepen; the ladder builds it daily without the leaderboard.
Calm · Focus · Energy · Sleep · Reset · Open.
A shelf of short sessions arranged by how you want to feel rather than which pillar they sit in. Six mood entries — tap one, get a session shaped to that mood, regardless of pillar.
Source: Sthira Me Programme Schedule 3.11 · §32 Pregnancy · §33 Headache Reset · §35 Training Path + Mood Library · §36 Time-of-day Architecture.
All four programmes are unlocked at Tier 2 (1 friend signed up via your referral link). Join the waitlist and you’ll be among the first to use Sthira Me on the App Store — four launch pillars, with Meditation and Sleep arriving within weeks, then Hypnosis later in year one. Sign up, then share with friends. Every friend who signs up unlocks the next reward. Four friends signed up locks the founder rate for life (5 points total).
Thank you for trusting us with your inbox. We’ll honour it.
Your 5-Day Desk Reset arrives within minutes of joining. A short welcome sequence follows over the next nine days — useful, light-touch, one-click unsubscribe always. After that you’ll only hear from us when you unlock a milestone or when Sthira Me lands on the App Store.
