Regulate & Rise is a 14-minute Tai Chi–inspired somatic strength flow that blends gentle cardio, mobility, and mindful grounding to calm the nervous system, stimulate lymphatic flow, release tension, and rebuild strength from a place of safety, presence, and self-trust.
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Regulate and Rise Tai Chi Inspired Routine + PDF. Stream it forever, on any device. No commitment. Perfect if you're just curious.
Three focused programs — Morning Flow Reset, Strength & Flow, Longevity & Restore. Structured day-by-day, yours forever.
Full library access — energizing flows, functional strength, calming evening sessions, and every new release. Your daily practice, ready when you are.
FeaturedSalt Flats Tai Chi
14 min
FlowEnergizing Tai Chi–Inspired Flow
13 min
StrengthFunctional Strength Circuit
21 min
RestoreCalming Lymphatic Flow
11 min
Morning7-Minute Express Morning
7 min
EveningRegulate & Rise
14 min
StrengthBodyweight Staircase
8 minMorning7-Minute Express Morning
7 minOr buy any video individually for $10
I built Girl Strong for the woman who wants to feel powerful and calm in the same body — without spending an hour she doesn't have on the floor of a gym.
Every routine is short, intentional, and inspired by tai chi principles of flow, breath, and longevity. You don't need equipment. You don't need experience. You just need to start.
I finally found workouts I actually do every day. The tai chi flow is everything.
— Maya R.8 minutes and I feel like a different person. Sarah's cues are pure magic.
— Jessica L.The Moab series gave me chills. Beautiful AND I'm getting stronger.
— Priya S.$10. Yours forever. Press play tonight.