The Strong & Steady Method™ Curriculum Outline

PHASE 1 : Rebuild Your Foundation (Weeks 1–4)

Week 1 — Alignment Reset

• Posture assessment

• Foundational alignment principles

• Breath + nervous system grounding

Week 2 — Core Stability for Women 50+

• Deep core activation

• Pelvic stability

• Safe core strengthening

Week 3 — Balance Basics

• Proprioception training ("sixth sense" awareness of your body through movement)

• Foot + ankle strength

• Beginner balance drills

Week 4 — Mobility Foundations

• Hip mobility

• Shoulder mobility

• Gentle functional movement
  

A 12‑Week Yoga Program for Active Women 50+ Who Want to Stay Strong, Balanced & Pain‑Free

Excellent, excellent beginner class. Marie is a patient and enthusiastic instructor. Each week is a little more challenging and builds on the previous weeks experience. Very enjoyable. I look forward to the next class.

Jen S. Tijeras, NM

★★★★★

I’m still sore in parts this morning so that reveals how out of shape I am!!

It was awesome, loved the class, the pace and the instruction were perfect.

And, you kept it light. I keep thinking about one moment where you said “don’t panic”. Just what I needed. I will be back next Tuesday!

Jody P. Cedar Crest, NM

★★★★★

THANK YOU for everything! You have been an absolutely fabulous yoga instructor! Thanks for getting me addicted to yoga!"

Toni E. Tijeras, NM

★★★★★

In one of my first few classes with Marie-Aude, I started to cry uncontrollably and the more I tried to control my emotion the more I cried. I had never experienced before such ways before. I ran out of class so no one would see my tears not knowing what was going on.

Looking back I understood that I was letting go of pent-up emotions and I was transforming from the inside out. Thank you for being such a great channel and teacher through my transformation and growth.

★★★★★

Faye L. Sandia Park, NM

The posture sessions have been VERY helpful with relieving my back from years of chronic pain. I still have to think about my posture all the time to keep properly aligned. I guess a lifetime of bad habits don't go away so easily.

THANK YOU!

Lisbeth F. Cedar Crest, NM

★★★★★

PHASE 3 : Move With Confidence (Weeks 9–12)

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