The 6-Week Method To Take Dressage Riders From Stiff To Supple In The Saddle

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What Is Included In The 6 Weeks

I will guide you through a tailored system towards suppleness,

so you can stop blocking your aids, move better with your horse and have a deeper seat.

6 Private Yoga Classes

1 Weekly live online session tailored for riders

Rider Assessment

Receive personalised guidance to focus on your specific needs and goals.

Weekly Rider Focused Themes

Focusing on the areas of the body that actually make a difference for you as a rider

Recordings for Anytime Practise

Access to class recordings to practise by yourself at home

Why It Matters

Spinal stiffness or an uneven seat

Leads to horse imbalances and ineffective aids. The horse can lose balance in side way exercises like half-pass.

Tight hips and legs

Causing harsh aids and stress on the horse, leading to misunderstanding of aids and tenseness.

Rounded shoulders and chest tightness

can cause heavy contact and asymmetry, leading to resistance and pain but also horse-rider harmony

Lyndal Oatley, Australia

2x Olympic Rider & EC - Team Rider

I am loving my training with Antonia, a Championship rider herself. She understands the rider body, and all it´s strengths and weaknesses. She also gets rider schedules, so it helps online. A goddess inside and out!

Here is The 6-Week System You Will Go Through and What You Will Gain Weekly

Balance in the Saddle

Week 1

We start this week with your spine alignment and core stability.

We will focus on supine twisting postures, side body stretches and core strengthening holds.

At the end of this week you will feel more aligned in your spine, and can rely more on your core to keep you even in the saddle.

In the saddle: This will especially help you support your horse's balance. For example in shoulder-in.

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Strong but Flexible Lower Body

Week 2

This week is all about the lower body as we will focus on legs and hips flexibility but also pelvis stability.

We will dive into standing, seated and lunging postures helping you to find the edge of your flexibility and breath deeper into it.

The goal of this week is for you to feel more flexible in your lower body and to practise softer aids on the horse.

In the saddle: This will be especially useful to practise softer lower body aids in flying changes, half passes and pirouettes.

Core Power for Collection and Control

Week 3

In week three we will work on your deep core engagement and stability.

You will find yourself holding certain core postures for a longer period, challenging your core stability and strength.

In this week you will feel yourself relying more on the core, rather than collapsing and putting weight on your spine.

In the saddle: This will be especially important in Piaffe / Passage.

Supple Spine for Fluid Transitions

Week 4

In week 4 it is all about spinal stiffness, the most common pain Dressage Riders experience.

We will go through a set of twisting and stretching back postures for you to find release in the spine and a decompression in your vertebrae's.

After our session you will learn the benefit of working and stretching your spine from different angles.

In the saddle: This will be especially useful when riding transitions in a fluid way

Upper Body Elegance for Refined Rein Aids

Week 5

In this week it is all about your posture and elegance in the saddle, to avoid rounded shoulders and a closed chest.

We will practice chest opening postures and shoulder stretches for you to feel that open chest feeling.

Expect openness in your upper body and softness in your shoulders, leading to a better posture in the saddle.

In the saddle: This will help you avoid harsh aids on the reins

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Harmony and Mental Focus

Week 6

Arriving to the final week we will focus on the mental aspect of training and competitions and how this can influence our body tension.

I will guide you through rider vizualisation in posture for you to learn to connect mind and body while breathing deeply to release stress and tension held in the body.

This week is a reminder to connect mind, breath and body for you to release that long held on tension in your body.

In the saddle: Horses are sensitive animals, and can sense any tension we carry. This will help you connect deeper with your horse.

Trusted By Top Riders In The Field

Mate Garai, Hungary

European Championships 2025 - Team Rider

I do breathing exercises with Antonia Moves, and while I was competing at the European Championships 2025 in Crozet we did a 20 minutes session. she took me to my own bubble where I became calm and focused while being present in the moment. It was really usefull before and during the competition to have more clarity in the saddle. It is not only helpfull for the Championship but also on a daily basis!

Maria Amaral, Portugal

EC - Team Rider

As I’m a dressage rider, and so is she, she could really tailor the exercises and sessions to what I needed specifically. The yoga sessions were always a great moment where Antonia guided me to focus on myself, my body, my mind and my goals. I deeply recommend Antonia, she made a big difference on my day-to-day life!

Lavinia Arl, Belgium

Belgian Champion

EC -Team Rider

She knows firsthand the unique physical strain and mental pressure that riders experience, and she brings that deep understanding into every class she teaches. Her approach is calm, patient, and genuinely supportive, there’s no pressure to be super flexible or do the splits! She meets you where you are, with knowledge, compassion, and a clear commitment to helping riders feel stronger, more balanced, and more connected, on and off the horse.