Somatic Strength
Functional movement for resilience with Mary Richards and Lizzie Lasater
Why This Course Matters
You’ve practiced yoga for years, but you don’t feel strong.
Your body aches. Your energy dips. You’re losing confidence in how you move.
Yoga builds awareness, but not always strength.
As we age, strength becomes essential—it protects joints, supports balance, and keeps life enjoyable.
This course teaches you to move with stability and awareness, not strain. You’ll learn to build strength from the inside out using body weight and resistance bands to support healthy aging and nervous system balance.
What You’ll Learn
- Protect and strengthen your joints
- Build glute and core power for postural support
- Train functional movement patterns that carry into daily life
- Blend somatic awareness with modern strength work
- Move with confidence, stability, and ease
Each new live class also includes a hand-drawn PDF sequence by Mary that you can print and keep for ongoing home practice.
You’ll leave with intelligent, repeatable strength practices—simple, sustainable, and deeply connected to how you feel in your body.
Course Details
Six live 90-minute Zoom classes with Mary Richards and Lizzie Lasater
January: 13, 20, 27
February: 3, 17, and 24
Time: 6:00–7:30 a.m. Pacific / 9:00–10:30 a.m. Eastern / 14:00–15:30 UK / 15:00–16:30 EU
All sessions are recorded and added to your learning platform within 24 hours. When you enroll, you’ll receive:
Immediate access to the full 2022 course recordings and materials
Six new live classes in 2026, each with a printable hand-drawn PDF sequence
Three years of access to all course content and replays
Certificate for 30 non-contact CE hours with Yoga Alliance
This course meets you where you are. Whether you’ve practiced yoga for decades or are returning to movement after a pause, Somatic Strength helps you rebuild confidence, connection, and control.
This Course is Safe and Functional
Created by a yoga therapist, this course is a brilliant mix of asana and strength training.
With skill development designed to keep you safe, you’ll learn to trust your body.
Plus self-assessment modules and modifications meet you (and your students) where you are.
We’re obsessed with functional movement, which means growing our capacity in daily life.
To that end, each of the six weeks focuses on a different elemental movement pattern:
- Squat and Lunge
- Hinge
- Push and Pull
- Rotate
- Walking
- Integration
This Course is Somatic
Yoga is a breath practice.
So, when we bring strength training onto the mat, we do it from a sensory perspective.
Somatic learning means slowing down and feeling movement from the inside out.
No timers. No loud music. No ignoring your body’s signals to stop. No pain, no pain.
What Students Say About Somatic Strength
Feedback from yogis who’ve built strength, stability, and trust in their bodies.
So Much Understanding
irene
I got so much understanding from the way you taught this course. I have been in physical therapy and it feels just like that...1:1.
I got so much understanding from the way you taught this course. I have been in physical therapy and it feels just like that...1:1.
Read LessExcited About My Strength
Marina
I super enjoy the commentary/teaching details from Mary as I practice the strength work.
I super enjoy the commentary/teaching details from Mary as I practice the strength work.
Read LessWonderful Instructors
Sharon
Mary and Lizzie were incredibly dedicated to addressing the multitude of different bodies that were taking this course.
Mary and Lizzie were incredibly dedicated to addressing the multitude of different bodies that were taking this course.
Read LessA Beautiful Path to Strength
LAURA
The exercises Mary offers have healed my body more than the 5 months I've spent in physio getting nowhere.
The exercises Mary offers have healed my body more than the 5 months I've spent in physio getting nowhere.
Read LessVery Educational
Ariane
Best course I ever had online. So much knowledge, explained in such a natural manner with anecdotes that you remember.
Best course I ever had online. So much knowledge, explained in such a natural manner with anecdotes that you remember.
Read LessLife-Changing Strength
Maria
This course helped me gain strength, improve coordination, and walk pain-free—so grateful!
This course helped me gain strength, improve coordination, and walk pain-free—so grateful!
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 LessBrilliant!
Caroline
What a wealth of information & so well taught & accessible. What a team!
What a wealth of information & so well taught & accessible. What a team!
Read LessInspiring & Transformative
Alison
The content was amazing, and my students have already benefited from what I learned!
The content was amazing, and my students have already benefited from what I learned!
Read LessLove this course!
Kelly
Lizzie and Mary are great, I learned so much in this course and I cannot wait to start incorporating some of this into my teaching.
Lizzie and Mary are great, I learned so much in this course and I cannot wait to start incorporating some of this into my teaching.
Read LessMy Favorite Class
Karen
This entire course has been so valuable for me (I'm 61) and I'm integrating it into my yoga student's practices.
This entire course has been so valuable for me (I'm 61) and I'm integrating it into my yoga student's practices.
Read LessBest Online Workshop
Susan
Informative, well organized, and exquisitely taught.
Informative, well organized, and exquisitely taught.
Read LessMeet Your Teachers
Mary Richards is a yoga therapist, educator, and author of Teach People, Not Poses. She blends functional anatomy, humor, and precision to help students experience strength, mobility, and self-trust through movement. Based in Virginia, Mary teaches internationally and is known for her practical, joyful approach to learning.
Lizzie Lasater is a designer, educator, and second-generation yoga teacher who brings design thinking and somatic awareness to the study of movement. With a master’s degree from Columbia University and twenty years of teaching experience, Lizzie hosts online courses that blend Restorative Yoga, somatic strength, and intelligent self-care. She lives in Salzburg with her husband and twin boys.
FAQ
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What if I can’t attend live?
You’ll receive access to all class recordings within 24 hours and can revisit them anytime for three years.
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What if I’ve already enrolled in Somatic Strength?
If you already have an active enrollment, you’re invited to join all the new 2026 live classes at no extra cost. Just check your Lasater.Yoga dashboard for the new links.
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Will Mary be available to answer my specific questions?
This is a group class. You can post questions in the chat during live sessions, which Mary may address, but she’s not available to offer individualized feedback or personal advice.
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What props will I need?
A yoga mat, a sturdy chair, light and medium resistance bands, a few blankets, and two blocks.
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Is this course suitable for all levels?
Yes. Each sequence includes clear modifications and self-assessments so you can practice safely at your current strength level.
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What is your refund policy?
You may cancel anytime within one week of enrollment for a 95% refund (minus credit card fees). Refunds are only available until Saturday, January 10, 2026, when the Zoom links are released. After that date, refunds are not possible.
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I have a different question. Who can I contact?
Sarah Jane is here to answer your enrollment questions. Please email her directly at [email protected]
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Can I receive continuing education credit for this course?
Absolutely. At the end of the course, you will receive a certificate of completion for 30 non-contact hours.