Arrive. Understand. Make change part of life.

What's happening now — and what would you like to change?

Look at your current situation, your time with your child and the areas that drain your energy. A personal vision board makes your wishes visible and turns them into achievable steps.

In your everyday lifeWrite down what matters to you as a father and where you want to begin this week.

Practice outline: around 45 minutes of yoga within a 150-minute session. Practices and duration adapt to the group.

Your starting point can include your own upbringing: what care did you experience, what was missing, and what would you like to offer your child? You choose what to share.

A pause between stimulus and response.

Learn to notice tension sooner. Conscious breathing, gentle movement and body awareness become practical tools you can use even between appointments.

In your everyday lifePractice a brief pause before sending a message or having a difficult conversation.

Practice outline: around 50 minutes of yoga within a 150-minute session. Practices and duration adapt to the group.

We explore early signs of tension and small ways to orient to the present. This creates room to notice withdrawal, harshness or the pressure to keep performing.

Give stability a daily form.

Individual exercises become a manageable practice. Yoga and movement are adapted to your experience and circumstances. Notice what actually helps you rather than chasing an ideal.

In your everyday lifeChoose a small, regular time for movement or rest.

Practice outline: around 60 minutes of yoga within a 150-minute session. Practices and duration adapt to the group.

What story do you tell yourself about yourself?

Explore the expectations you hold about men, fathers and yourself. Archetypes are used as prompts for reflection. Your own experience remains the starting point; rigid ideals of masculinity do not dictate the answers.

In your everyday lifeWrite down a belief that puts you under pressure and a more helpful alternative.

Practice outline: around 70 minutes of yoga within a 150-minute session. Practices and duration adapt to the group.

Father and mother wounds, inner-child reflection and inherited roles have an explicit place here. Archetypes such as Warrior, King, Lover and Magician help us explore protection, responsibility, connection and insight as flexible qualities. We ask what once protected you and what you would like to approach differently today.

Be present without having to fix everything immediately.

Deepen mindfulness and meditation. Guided rest practices and Yoga Nidra create space to notice your thoughts and slow everyday life down for a moment.

In your everyday lifeGive a shared moment with your child your undivided attention.

Practice outline: around 80 minutes of yoga within a 150-minute session. Practices and duration adapt to the group.

Inner-child reflection can mean meeting a present feeling with kindness and naming a need behind it. We stay with what feels manageable now; memories do not have to be searched for or relived.

What supports you when things get difficult?

Strength-building yoga, grounding and somatic exercises deepen physical and inner stability. Reflection and conversation help you notice and express your boundaries clearly.

In your everyday lifePrepare a clear, respectful boundary for a specific everyday situation.

Practice outline: around 90 minutes of yoga within a 150-minute session. Practices and duration adapt to the group.

We distinguish a protective boundary from control. Body-based exercises, grounding and intentional pauses connect this reflection with noticing your choices today.

From a wish to a conscious decision.

Return to your goals: which still fit? Which reflect other people's expectations? Reflection, journaling and conversation help you connect your decisions with your values as a father.

In your everyday lifePlan a manageable step that is genuinely within your control.

Practice outline: around 100 minutes of yoga within a 150-minute session. Practices and duration adapt to the group.

What would you like to keep from your family, change or begin anew? You shape your own picture of fatherhood, with room for mistakes, support and growth.

Recognize old loops. Practice different paths.

Look at behaviors that hurt you or your relationships. Practice alternative responses and discuss setbacks without letting them define you.

In your everyday lifeTry a different response in a recurring situation and reflect on it.

Practice outline: around 110 minutes of yoga within a 150-minute session. Practices and duration adapt to the group.

Using everyday conflicts, we practise recognising familiar protective responses and reconnecting: announcing a pause without disappearing, taking responsibility without attacking yourself, and returning to your child after a mistake.

What stays with you when the program ends?

Gather the practices and insights that have become dependable for you. Build a personal plan for life as a father, with routines, support and room for adjustments.

In your everyday lifeWrite a practical plan for the first weeks after the program.

Practice outline: around 60 minutes of yoga within a 150-minute session. Practices and duration adapt to the group.

Integration also means practising what you have learned in small moments of relationship: listening, respecting boundaries and reconnecting after conflict. We consider what support could help you continue.