Safe&Strong: Self-Defense & Mindfulness for Women
Have you ever felt like you lack the courage to say “no”? Or that you want to make yourself heard, but can’t find the words? Do you always feel on guard and exhausted?
The self-defense and mindfulness course helps you find your voice and feel safe, strong and full of energy.
What is it?
A 5-session program for women and girls over 16 years old, based on Empowerment through Self-Defense (ESD) and Mindfulness techniques. Under the guidance of Tetiana Kolot, an accredited ESD trainer and certified Hatha Yoga instructor, you will discover how to act physically and maintain mental clarity.
You will learn to:
✔️Say what you need, without aggression or passivity.
✔️Protect your boundaries.
✔️Stay calm and confident.
✔️Practice simple and effective self-defense techniques.
Where?
📍 Sibiu, Constituției Street (full address after registration)
When?
🗓️ Every Thursday, for 5 weeks, from July 3rd to July 31st 2025, between 6:00 PM and 8:00 PM.
🤝 Contribution:
The course is free, but you can make a difference. Participation has no cost, and if you want to support the cause, we recommend a donation of 500 lei. Any contribution helps A.L.E.G. continue the fight against harassment and provide support to women in need. Contribute HERE.
Important:
📌 Basic English knowledge is required to participate.
📌 Limited places! Register HERE: https://forms.gle/a9c566UXRwdF4uEw7
Informational support about workplace harassment can be found HERE.
This course is designed to empower women by integrating techniques from Empowerment Self-Defense (ESD), Mindfulness and Yoga. Over five sessions, participants will develop core skills in personal safety, self-awareness and confidence. Each session will combine physical self-defense techniques with mindful practices, providing a holistic approach to empowerment.
The empowerment model includes a focus on honoring and expanding the choices of participants, particularly those who have survived trauma and discrimination. Empowerment Self Defense is a system designed by and for women to:
▶ Avoid danger and de-escalate conflict.
▶ Increase confidence in participating in social and economic systems.
▶ Increase self-efficacy in problem-solving.
▶ Build physical self defense skills.
▶ Address violence that is most likely to occur in individual settings (e.g., school, home, workplace).
The five principles of Empowerment Self Defense encompass a variety of skills that connect us to our strength within and help protect our emotional and physical well-being. In Empowerment Self Defense training, we learn that we can carry these skills with us everywhere we go and that we are free to use them when our boundaries are crossed.
More details about the ESD method can be found HERE.
See what Tetiana Kolot and the participants of group number 3 say HERE.
