A gentle first step toward strength, confidence, and feeling like yourself again

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Evergreen POTS Starter Programme

  • Learn practical, science-backed training strategies for POTS and dysautonomia. Build strength, reduce flare-ups, and understand your symptoms with The Dizzy Diaries.

    Week 1 — Grounding + Gentle Activation

    This week focuses on reconnecting with your body from a supported position. We begin with a short educational introduction on blood flow, muscle engagement and the nervous system, followed by gentle supine exercises designed to activate without overwhelm. Finish with two weekly focus tips and one journal prompt to help guide your awareness and confidence.

    Key themes: safety, foundation, reconnecting

  • A woman lying on her back on a yoga mat in a living room, demonstrating exercise at week 2 of a program. POTS course, dysautonomia course, chronic illness training program, POTS strength training course, online POTS support, POTS education.

    Week 2 — Upper Body Support + Posture Awareness

    This week introduces accessible upper-body movements to support posture, circulation, and nervous system regulation. Working from a comfortable reclined or seated position, you’ll learn how to engage the upper body without “doing too much.” Educational guidance helps you understand why posture and shoulder stability support blood flow and energy levels. We close again with weekly focus tips and a reflective journal prompt.

    Key themes: gentle strength, alignment, nervous system regulation

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    Week 3 — Integrating Movement + Introducing Transitions

    In our final week, we gently build on Weeks 1 and 2, combining muscle activation with one side-lying exercise and one supported sitting-up movement to introduce position changes safely. You’ll learn how to notice your body’s signals and move with confidence, clarity and pace. This session closes with tips for continuing your practice beyond the program, plus your final reflective prompt.

    Key themes: progression, confidence, readiness for next steps

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Frequently Asked Questions

  1. How long do I have access to the course?

    During your access period, you’ll have full use of all videos, resources, and modules. Lifetime Access allows you to to revisit the content over time.

  2. Is this course suitable if my symptoms vary day to day?

    Yes — the course is designed with fluctuating symptoms in mind. Everything is self-paced, so you can pause, slow down, or revisit modules as needed. You can complete it on good days, return to it during low-energy periods, and adjust the pace to your body.

  3. Do I need any equipment or previous experience?

    No equipment and no prior knowledge are required. The lessons are clear, accessible, and beginner-friendly. All you need is a device to watch the videos and a notebook (optional) for your reflections.

  4. Will this course replace medical advice or my current health team?

    No — this course is educational and supportive, focusing on understanding your body, building resilience, and navigating symptoms with confidence. It’s designed to complement your care, not replace personalised medical advice. You should always check in with your healthcare provider if you’re unsure about anything.