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

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.

Does this sound
like you?

“Does your lower back ache after every ride, as if the weight of the horse sits on your spine?

“Do you struggle to find a deep, connected seat because your hips feel locked and your spine painful?”
“Do your stiff hips block the flow of your horse’s movement, no matter how much you try to relax?”

“Do you spend all day at the stables giving everything to your horse, yet barely find a single moment just for yourself?”

Why Yoga Was The Missing Piece
For Me As a Rider.

When I started riding professionally, I thought long hours in the saddle would keep me strong and at my best. But I quickly learned riding alone wasn’t enough.

As the years passed, I started to feel how tight my body had become.I started realising the effect of long hours in the saddle on my body's suppleness.

I began riding against my horse’s movement, my tight hips blocking the flow.

My arms and shoulders cramped from wrestling with powerful horses.

I pressed my legs into the saddle, giving tense aids my horse couldn’t understand.

And slowly, it all began to weigh on me mentally - leaving me tense, anxious, and disconnected.

A year later, my mom—an incredible horsewoman—invited me to a yoga class. During the class I felt stiff and on the edge of pain. Not because the postures were painful, but because I had never focussed on anything else but riding and my body was out of place.

The teacher showed me the potential of yoga postures, how my hips and legs could open up and release my tightness which could improve my seat connection. How my chest and shoulders didn´t need to be cramped up and could give me soft aids to the horse.

I felt completely out of place—but at the same time, a door opened to a world of possibilities, showing me how yoga could transform me as a rider.

Today, I help riders combine yoga with riding to increase flexibility and suppleness.

Here are some results top riders in the field have experienced...

Trusted By Top Riders In The Field

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!!!

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.

Introducing

The Supple Dressage Rider

6-Week Method Yoga Program

In 6 weeks, you will go from ignoring your tightness to a supple body, lighter aids, deeper seat, softer hands and a better posture.

This is for the riders, who understand performance comes from work off and on the horse.

I will guide you through a tailored 6 week system towards suppleness.

€ 389

Why a tight Rider body hinders performance

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

Without Yoga

With Yoga

Why you are not improving (yet)

1. You have no real routine off the horse

2. You only focus on strength training

3. No one has told you, you actually need to also take care of yourself, not just your horse

4. You think you do not have time

Go From Stiff To Supple in 6 Weeks

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!

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.