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Enroll today
$33.00 / month
Monthly membership
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Enroll today
$333.00 / year
Two months free
Somatic Self-Care
Yoga meets strength, live every month.
Strong, steady,
at home in your body.
A 75-minute live class blending functional movement and strength training, designed for yogis in midlife and beyond.
with yoga therapist Mary Richards
hosted by Lizzie Lasater
We meet one Thursday each month
7am Pacific / 10am Eastern / 3pm London / 4pm EU
You already know you're supposed to strength train. But how?
Every doctor and every podcast says the same thing: build muscle, protect your bones, movement is the key to graceful aging.
But you've never felt at home in the gym, a space built for someone else's body and someone else's goals. As yogis, we've spent years learning to listen inward, and our strength training should honor that same intelligence.
This is functional movement and bodyweight training designed for yogis. No gym required. Just you, your mat, and a teacher who understands both movement science and the wisdom of yoga.
This isn't about building bulk or spending hours at the gym. It's about learning to move in ways that serve your health, today, tomorrow, and beyond.
— Mary Richards, yoga therapist, functional movement enthusiast, and anatomy nerd.
Join our next class:
We gather live on Thursday, November 19th via Zoom from 10:00 to 11:15 AM Eastern Time.
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What happens inside Somatic Self-Care?
Each session lowers the barrier to taking care of yourself, so movement becomes a daily habit, even if it's just 10 minutes.
15-minute introduction. The science of movement: joint stability, mobility, and what Mary calls "true motion control."
45-minute practice. 4 to 6 poses built on compound movements, "the entire body coming to the movement party," shown with modifications to fit your body.
15-minute down-regulation. We close with Savasana or breath work, giving your nervous system time to integrate what you've learned.
Join monthly or save with a year pass:
One live class each month, plus access to 3 months of replays to practice anytime. Everything you need to build strength and age with grace, on your yoga mat.
Join live, or practice anytime.
Every class is recorded, and you'll have the replay for 3 full months.
Each session comes with Mary's signature stick-figure practice notes, a downloadable PDF of the full sequence so you can practice on your own, anywhere, no screen required.
And the moment you join, you get instant access to the last 3 months of classes and PDFs. That's a complete movement library, valued at $99, included with your monthly membership.
500+ yogis are getting stronger with Mary each month.
Here's what they say about Somatic Self-Care:
Inspiring, Uplifting and Freeing
Jacqueline
I've been a yoga therapist for 30 years and I still learn new techniques from this training! Love the way you teach 🙏
I've been a yoga therapist for 30 years and I still learn new techniques from this training! Love the way you teach 🙏
Read LessI always look forward to this Somatic Self-Care class
Lyn
It’s very informative. Mary Richards has a wealth of knowledge, and Lizzie’s demos really help me to understand the movements as Mary describes them. Advance...
Read MoreIt’s very informative. Mary Richards has a wealth of knowledge, and Lizzie’s demos really help me to understand the movements as Mary describes them. Advanced teachers and compromised, older students alike are shown suitable approaches to each pose or exercise. The pdf notes are clear and help me to keep working—I incorporate all the classes on a rotating basis every day. Lizzie and Mary’s enthusiasm is contagious and I concur—what Mary teaches has helped me with the many conditions an older body naturally has. I am hooked!
Read LessSimply Fantastic
Emily
I’m SO glad I’m taking this class—after searching for an online option that works for me, this is 100% the right choice, with lessons I can return to anytime...
Read MoreI’m SO glad I’m taking this class—after searching for an online option that works for me, this is 100% the right choice, with lessons I can return to anytime and teaching that truly matches how I learn. Thank you, Mary and Lizzie! ❤️
Read LessBest Course Ever
Leslie
Judith is a yoga gem, Lizzie is an inspiration, and Mary has incredible depth of knowledge that seems to be cellular. Look no further!
Judith is a yoga gem, Lizzie is an inspiration, and Mary has incredible depth of knowledge that seems to be cellular. Look no further!
Read LessIncredible Teachers!
MIRIAM
Lizzie, Mary and Judith are such talented, professional, warm, and funny teachers. Thank you for the love and effort you put into teaching us.
Lizzie, Mary and Judith are such talented, professional, warm, and funny teachers. Thank you for the love and effort you put into teaching us.
Read LessClear & Valuable
Deborah
Mary and Lizzie’s teaching made the wealth of information both accessible and engaging!
Mary and Lizzie’s teaching made the wealth of information both accessible and engaging!
Read LessLasaters make Movement Fun
JoAnne
Exceptional experience through the movement of anatomy principles with fun.
Exceptional experience through the movement of anatomy principles with fun.
Read LessStrength Without Strain
Sandra
Great class—felt stability and strength, learned a lot, and can’t wait to integrate these poses into my practice and teaching!
Great class—felt stability and strength, learned a lot, and can’t wait to integrate these poses into my practice and teaching!
Read LessThankful for Classes!
Carla
Yes to Glutes! Thanks for the continued reminders about Glutes... I have started to incorporate into my workout (yoga) routines the elliptical for glutes a...
Read MoreYes to Glutes! Thanks for the continued reminders about Glutes... I have started to incorporate into my workout (yoga) routines the elliptical for glutes and heart rate starting at 1 mile and boy can I feel the glutes. Also, I just Love the wall squats using the ball, I do those frequently! After that then it's time for either light weight workout or somatic self-care previous workouts and finish off with at least 20 minutes of Savasana.... You Guys are the Best!
Read LessStrength and Freedom in Movement
debbie
This practice has given me much-needed strength and improved my mobility despite a spinal rod from L1 to T12.
This practice has given me much-needed strength and improved my mobility despite a spinal rod from L1 to T12.
Read LessClear and Fun
Dominique
An excellent class for all yoga teachers and people who want to age with strength and grace!
An excellent class for all yoga teachers and people who want to age with strength and grace!
Read Less
Is this class right for me?
Whether you're a longtime yoga practitioner, a teacher, or completely new to strength work, you belong here.
This class is for you if you're over 40 and thinking about muscle loss, or if you're managing achy bits (a low back, a shoulder, a knee) that make you move more carefully than you used to.
"Many of us grew up as cardio queens, but as we age, what we really need is strength training. You need muscle to feel steady, to feel confident in your own body." Mary Richards
We meet live on Zoom, and you'll need simple props you likely already own: a nonslip mat, resistance bands, a stability ball, 2 blocks, and 3 blankets or thick towels.
With regular practice, expect fewer aches and more ease in the everyday things: stairs, long walks, standing at the counter, getting up off the floor.
Meet your teacher and host:
Certified Yoga Therapist Mary Richards
Mary Richards began practicing yoga in 1992, and teaching in 2002. A Phi Beta Kappa, she holds a Master's of Science in Yoga Therapy and a Bachelor's degree in International Affairs. Mary is passionate about sharing her experience in yoga therapeutics and other healing modalities to help others cope with -- and ideally, prevent -- injury. Her first book, Teach People, Not Poses, was published by Shambhala in 2023. She has two grown children and lives in Alexandria, Virginia, with her husband, dog, and Penelope, the cat.
Course Architect Lizzie Lasater
Lizzie Lasater designs the learning experience behind Lasater.Yoga’s online trainings. Drawing on her background in architecture and twenty years of yoga teaching, she invites students into the work and creates the container where they can gather, practice, and learn from master teachers.
Join monthly or save with a year pass:
One live class each month, plus access to 3 months of replays to practice anytime. Everything you need to build strength and age with grace, on your yoga mat.
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Enroll today
$33.00 / month
Monthly membership
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Enroll today
$333.00 / year
Two months free
FAQ
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Is this class right for my body and level?
Yes. Whether you're a longtime practitioner, a yoga teacher, or completely new to strength work, Mary teaches every movement with modifications to fit your body. If you're managing a specific condition or injury, we recommend checking with your doctor first, then joining us. Adaptation is the heart of this class.
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What if I can't join live?
Every class is recorded, and you'll have the replay for 3 full months, along with a downloadable PDF of the sequence so you can practice on your own, no screen required.
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How do I cancel my membership?
Anytime, in two clicks, from your account settings. No emails, no hoops. Your access continues through the end of your billing period.
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What props do I need?
Simple things you likely already own: a nonslip mat, resistance bands, a stability ball, 2 blocks, and 3 blankets or thick towels.
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What is the refund policy?
Because membership includes immediate access to the replay library and downloadable materials, we don't offer refunds. You can cancel anytime, and the monthly option lets you try a single class for $33 before committing further.