The quiet strength you have been looking for.
Steady. Supple. Present.
Seven practices, one app, tuned to the body you have today — not the one you had ten years ago.
Your 5-Day Desk Reset arrives in your inbox in 60 seconds. Free. No credit card. Unsubscribe in one click.
Launching on iOS. UK-first. Ages 4 to 75. No shouty coaches.
Before you sign up, try this.
Sit up. Tuck your chin. Hold for five.
- Sit up tall. Shoulders down. Feet flat.
- Slowly tuck your chin toward the front of your throat — like making a small double-chin. No force.
- Hold five slow seconds. Release. Breathe out. Three rounds.
That was the first thirty seconds of the 5-Day Desk Reset. The other four days arrive in your inbox sixty seconds after you sign up — no app needed, no card asked for. We mean it: you can stop reading here and use what we just gave you for the next decade.
What lands in your inbox.
The waitlist isn't a holding pen. It's where the practice begins — five days of resets you can use today, plus everything we're building for the App Store launch. Here’s what shows up:
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The 5-Day Desk Reset, in 60 seconds.
A printable PDF — five short practices for the body that’s been at a screen all day. Yours straight away, no app needed.
Equivalent to the chin-tuck, glute-bridge and hip-flexor sequence a Central London physio prescribes in a first session (typically £85), written for self-use.
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A nine-day welcome sequence.
One short letter at a time — what each pillar does, why we built it, what ‘evidence-led’ actually means. Read in two minutes, skip in one.
Roughly the structured-course content most apps gate behind a £40 Foundations module. We send it as letters because we’d rather you understand than tap.
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Every reward you unlock.
Each share opens the next tier — the full in-browser library, a 30-day trial of the app, the £59.99/year founder rate locked for life. We email you the moment it unlocks.
The founder rate alone is £20/year below the standard Annual price — held for as long as you stay subscribed. Five years on the Annual plan = £100 quietly held back. Held for the first 1,000 signups, or until Sthira Me ships on the App Store — whichever lands first.
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The Founding Circle, if you reach it.
Twenty-five people brought to a quieter way of moving and you’re in the smallest, quietest room we’ll ever build — a direct line to the founder, an early say in V1.1.
No equivalent on the market. Closes the day Sthira Me ships on the App Store and never reopens.
Your body keeps the score.
You’re not imagining it. The pain in your neck, the tightness in your hips, the sleep that won’t quite come. Most of us have been told to push past them. We’d like to suggest something quieter.
This isn’t only a sore neck. The neck pain at 9am becomes a headache by 11. The headache becomes a foggy afternoon. The foggy afternoon becomes shallow sleep at midnight. The shallow sleep becomes shorter patience the next morning — with the work piling up, with the people you love. The body keeps a quiet ledger. Most of us have spent years paying it without realising that’s what we were doing.
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1 in 3
UK desk workers report daily neck or back pain — most commonly neck, shoulders, and lower back.
HSE workplace musculoskeletal disorders, ongoing surveillance.
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12 hours
of daily seated time is now typical for British adults — enough to measurably shorten hip flexors inside three months.
Public Health England activity guidelines.
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+15 kg
of effective load lands on the neck at 30° of forward head tilt — the everyday cost of “phone neck”.
Hansraj, Surgical Technology International.
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< 1 min
of physiological-sigh breathing produces a measurable drop in state anxiety. The quickest lever you own.
Balban et al., Stanford, Cell Reports Medicine 2023.
Each one has a counterweight. A 30-second physiological sigh. A 60-second chin tuck. A 5-minute hip release before bed. Done daily, the ledger starts to balance the other way: less stiff this week, sleeping better in three, and — quietly — reaching forty-five, fifty-five, sixty-five with a body that still answers when you ask it to.
Sthira Me starts here — with the body you actually have today.
What changes, when.
The body answers on its own schedule. Usually faster than you’d expect.
The numbers below are typical, not promises. Three minutes daily, done honestly, compounds in stages. Each stage is something you’ll feel before you measure it.
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One physiological sigh, sixty seconds long.
Most people feel a measurable drop in tension by the third breath. The fastest lever the body owns.
Balban et al., Stanford, Cell Reports Medicine 2023.
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Five minutes a day. Less stiff by day five.
Chin tuck plus glute bridge plus thirty seconds of forward fold. The shoulders stop sitting up by your ears. The lower back starts holding its own.
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Three minutes daily. Twenty-one sessions in.
The pattern starts holding without you thinking about it. The body remembers. You catch yourself sitting taller, breathing slower, sleeping deeper — without trying.
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The body that answers when you ask it to.
Hip flexors typically regain three to four centimetres of range. Sleep latency drops by ten to fifteen minutes for most. Morning stiffness becomes the exception, not the rule.
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Reaching the years ahead with the body still on your side.
This is the long arc. Less stiff in the morning. Sleeping deeper through the night. Calmer when the day asks more of you. Reaching forty-five, fifty-five, sixty-five with a body that still answers when you ask it to.
Sthira — steady, without strain.
स्थिर सुखम् आसनम्
sthira sukham āsanam — Yoga Sutra 2.46
The old yoga phrase sthira sukham asanam asks a practice to be two things at once: steady, and at ease. Not harder. Not longer. Just honest about what the body is asking for today, and then giving it exactly that.
Most fitness apps push. Sthira Me steps back. It asks where you hurt, what you want to feel, and how much time you really have — then builds a session that fits, picks the right voice, and gets out of the way. One practice, on the mat, at the desk, in bed. For every age and every corner of your life.
Three minutes today — while the kettle boils — is enough. Three minutes tomorrow is enough too. Done daily, those three minutes compound: a body that wakes up easier, sleeps deeper, holds posture without bracing. Less stiff in a week. Sleeping better in three. Reaching the years ahead with the body still on your side.
How it works.
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Tell us where you are.
Age band, caution zones, any conditions. Two minutes, in plain English. You can change your mind any day.
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Tell us what you want to feel.
Calm, energy, sleep, focus — pick what matters. The pillars you'll see first are the ones that serve what you said.
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Practice.
Five to twenty minutes, shaped to your space. Voice cues in an Ink player that stays out of your way.
Tap where it hurts.
Front and back, side by side. This is what Sthira Me builds for you — every day, based on how you actually feel.
Tap a zone on the body — front or back — to see what session Sthira Me would build for you.
Phone Neck Fix
8 min · No equipmentShoulder Reset
6 min · No equipmentChest Opener
8 min · No equipmentCore Stability
10 min · No equipmentHip Flexor Release
10 min · No equipmentQuad Release
8 min · No equipmentPosture Reset
6 min · No equipmentFeet & Ankle Reset
5 min · No equipmentFull Body Flow
20 min · No equipmentUpper Body Release
8 min · No equipmentSpine Mobiliser
8 min · No equipmentLower Back Reset
10 min · No equipmentGlute Activation
10 min · Optional bandHamstring Release
8 min · No equipmentLower Leg Reset
8 min · No equipmentThe home screen does the worrying for you.
Today's focus, a pillar picker matched to how you said you wanted to feel, and a quiet Begin button. That's it.
Seven practices, one practice.
Built to meet you where you are — whether that's a desk chair, a mat, a bedroom, or a gym floor.
v1.0 ships at launch — the four movement pillars. v1.1 follows within weeks with the quiet pair. v1.2 unlocks Hypnosis for adults later in year one.
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v1.0
Mobility
Loosen tight joints, free up everyday range. Short, gentle sessions you can do between meetings.
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v1.0
Yoga
Quiet flows, slow holds. Less about the pose, more about the attention.
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v1.0
Strength
Simple, unhurried strength work that fits the equipment you actually have. No beast mode.
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v1.2 · 18+
Hypnosis
Evidence-led guided hypnosis for sleep, anxiety and focus. Adults only.
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v1.0
Breath
Calm the system. A handful of drills, taught properly, that you'll reach for all week.
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v1.1
Meditation
Guided practices for the in-between moments. Not a lifestyle — a tool.
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v1.1
Sleep
Wind-downs that actually wind you down. For the phone-in-hand generation.
Four starter programmes.
Pick the one that matches the life you're trying to live. Each is free during the waitlist window.
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5 days · 6 min
Desk Reset — Breathing
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
Desk Reset — Mobility
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
Wind Down
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
Runner's Reset
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 →
Why gentle actually works.
Four ideas from the research literature we keep coming back to.
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1 in 3
UK desk workers report musculoskeletal pain on any given day — most commonly neck, shoulders, lower back.
HSE workplace musculoskeletal disorders report, ongoing surveillance.
-
12 hours
is a typical adult's daily seated time — enough to measurably shorten hip flexors inside three months.
Public Health England activity guidelines; Brigham Young University hip flexor cohort.
-
+15 kg
of effective load on the neck at 30° forward head tilt — the everyday cost of "phone neck".
Hansraj, Surgical Technology International, cervical spine loading model.
-
<1 min
of physiological-sigh breathing produces a measurable drop in state anxiety. The quickest lever you own.
Balban et al., Stanford Medicine, Cell Reports Medicine 2023.
Why I'm building this.
I’m forty-five. Married ten years. A seven-year-old boy and a three-year-old girl.
Lower back issues my whole adult life. Five years of sports therapy, on and off — and the pattern repeats: fix one thing, something else shows up. Back becomes neck. Neck becomes hip. The cause was always the same: poor mobility, too much sitting, not enough walking, posture that went quietly wrong.
In November I decided enough. Gym and BJJ, every weekday. If you work to earn money every day, why can’t you look after your body every day too? Health and wealth and all that!
I went looking for one app that did it all — strength, mobility, breath, meditation, something that held space for my kids too. I found a handful of fragmented ones, most pushing harder than the body wanted. So I built the one I couldn’t find.
Twenty years helping small business owners be the best version of themselves. This is the first time I’m pointing that work at the body. It asks rather than dictates. It’s gentle, with a why. It’s bite-sized for the time you actually have. It’s built for everyone in the house — four to seventy-five.
The biggest hurdle isn’t the practice. It’s taking the first action. None of us is in this on our own.
— Alpesh, founder
Who this is for.
Sthira Me isn’t for everyone.
It’s not for:
- The crush-it-at-6am crowd. There are louder apps for that.
- The 30-day-shred Instagram-pose hustle. The body doesn’t shred quietly.
- Anyone who wants to be yelled at by a coach, guilted by a streak, or measured by a leaderboard.
It’s for:
- The desk-bound 35-year-old whose neck went on a five-day strike last September.
- The 67-year-old who used to swim daily and can’t remember why she stopped.
- The runner with the tweaky knee who wants to run for another fifteen years.
- The post-natal mum with diastasis recti, three kids, and zero spare time.
- The 8-year-old whose school bag is leaning her forward by twelve degrees.
- The parent who wants their body to still answer at seventy-five.
If that’s you, the practice is built for the body you actually have today. Not the one you had ten years ago, and not the one some app told you to chase.
And before you talk yourself out of it.
The practice meets every body where it actually is.
- Even if you’ve quit twelve fitness apps already.
- Even if your back went out last September and you’re still being careful.
- Even if your knees say no to yoga, your shoulders say no to push-ups, your hips say no to running.
- Even if you’re sixty-seven and haven’t moved properly in a decade.
- Even if you’re eight and your school bag is leaning you forward by twelve degrees.
- Even if you’re a runner mid-injury, a post-natal mum, the 30-something with three kids and zero time, the 50-something who quietly stopped sleeping right.
- Even if the last time someone told you to stretch you ignored them. (We don’t blame you. They were probably shouting.)
The body answers what you ask of it. Sthira Me asks gently, in the time you actually have, with the equipment you actually own, for the body you actually live in.
What this won’t cost you.
What’s the worst that happens if you join? You read four short letters over nine days. If none of them lands, one click unsubscribes you and you keep the 5-Day Reset PDF. If they do land, you might end up on the Annual plan and three months in decide it isn’t for you — and we refund the year. That’s the whole downside, named.
Seven promises we’ll keep, written plainly so you can check us against them later.
- No card to join. The waitlist is free. The 5-Day Desk Reset is free. Forever.
- No card for the trial. When the app ships, the seven-day trial unlocks the full library — without taking your billing details up front.
- The free tier stays free. Mobility and Breath, three sessions a week, no upgrade nag. Use it for a decade if you want.
- The founder rate stays locked. If you reach five shares before the App Store launch, your £59.99/year price holds for as long as you stay subscribed. The early-bird path closes when one of two things happens: 1,000 people sign up to the waitlist, or V1.0 release notes go live and the new-sign-up window shuts — whichever lands first.
- One-click unsubscribe, every email. If we lose your trust, we lose your inbox. We’d rather you go than guilt you into staying.
- Your data stays yours. UK-built, GDPR-anchored, never sold. Cookie consent is opt-in and we honour “Essentials only.”
- The annual plan comes with a refund pledge. If by month three on the Annual plan you don’t feel calmer or more mobile, shake your phone in-app to open the support channel and choose “Refund my Annual.” We refund the year — no second message, no hard sell. Locked at launch and held for as long as we ship the app.
The waitlist is where the story starts.
Sign up + share. Every share unlocks the next reward. Five shares locks the founder rate for life. Joining now puts you inside the first 1,000 — the cohort that gets the founder rate before the window closes.
Thank you for trusting us with your inbox. We’ll honour it.
- 1 share the 5-Day Desk Reset (printable PDF)
- 3 shares a 30-day founder trial of the app
- 5 shares £59.99 / year, locked for life — £20 below the standard Annual rate
- 10 shares Founding Member badge + TestFlight access
- 25 shares the Founding Circle (founder’s invite-only community)
Your 5-Day Desk Reset arrives within minutes of joining. A short welcome sequence follows over the next nine days — the seven pillars, why we built it, what ‘evidence-led’ means. An email each time you unlock a tier. One launch broadcast the day Sthira Me ships. Unsubscribe in one click, any time.