intermediate program
Seven ten-minute sessions progress from quiet seated movement through measured twists and forward folds, with brief optional challenges and regular low-intensity recovery.
Practice in Daymat
Session 1
A low-intensity seated sequence establishes quiet pacing and finishes with balanced settling.
From a seat for Seated. Keep the sit bones heavy. Keep the torso upright and long. Express sit bones grounded in this shape. Organize upright easy seat in this shape. Refine Seated only within a pain-free range. When ready, ease out and return to a neutral base.
Settle onto the sit bones with the legs crossed and the spine stacked upright. Rest the hands on the thighs, let the knees settle without forcing them, and keep the crown of the head lifting. Switch which shin is in front if the hips feel uneven.
Begin seated for Easy Forward Bend. Settle onto the sit bones. Lengthen the spine upward. Maintain crossed legs in this shape. Use the breath to steady Bend without strain. Keep the gaze soft, then step or sit out with care.
Sit down for Staff. Ground through both sit bones. Stack the ribs over the pelvis. Maintain legs extended forward in this shape. Refine Staff only within a pain-free range. When ready, ease out and return to a neutral base.
Sit down for Bound Angle. Ground through both sit bones. Stack the ribs over the pelvis. Express bind in this shape. Organize soles of the feet together in this shape. Refine Bound Angle only within a pain-free range. When ready, ease out and return to a neutral base.
From a seat for Rock the Baby. Keep the sit bones heavy. Keep the torso upright and long. Organize cradled leg in this shape. Keep Rock intentional rather than rushed. Take one more breath, then exit without collapsing.
From a seat for Rock the Baby. Keep the sit bones heavy. Keep the torso upright and long. Organize cradled leg in this shape. Keep Rock intentional rather than rushed. Take one more breath, then exit without collapsing.
Session 2
Balanced seated rotations add moderate variety before a simple, quiet close.
Begin seated for Thunderbolt. Settle onto the sit bones. Lengthen the spine upward. Clarify thunderbolt in this shape. Prefer clarity over depth in Thunderbolt. Take one more breath, then exit without collapsing.
Sit down for Easy Twist. Ground through both sit bones. Twist without collapsing the waist. Maintain crossed legs in this shape. Express twist in this shape. Refine Easy Twist only within a pain-free range. Take one more breath, then exit without collapsing.
Sit down for Easy Twist. Ground through both sit bones. Twist without collapsing the waist. Maintain crossed legs in this shape. Express twist in this shape. Refine Easy Twist only within a pain-free range. Take one more breath, then exit without collapsing.
Sit down for Archer's. Ground through both sit bones. Extend the front body with control. Clarify backbend in this shape. Maintain hold the ankles in this shape. Refine Archer's only within a pain-free range. Keep the gaze soft, then step or sit out with care.
Sit down for Archer's. Ground through both sit bones. Extend the front body with control. Clarify backbend in this shape. Maintain hold the ankles in this shape. Refine Archer's only within a pain-free range. Keep the gaze soft, then step or sit out with care.
Begin seated for Cow Face. Settle onto the sit bones. Lengthen the spine upward. Clarify spinal wave in this shape. Maintain stacked knees and bound arms in this shape. Prefer clarity over depth in Cow Face. Keep the gaze soft, then step or sit out with care.
Begin seated for Cow Face. Settle onto the sit bones. Lengthen the spine upward. Clarify spinal wave in this shape. Maintain stacked knees and bound arms in this shape. Prefer clarity over depth in Cow Face. Keep the gaze soft, then step or sit out with care.
Sit down for Staff. Ground through both sit bones. Stack the ribs over the pelvis. Maintain legs extended forward in this shape. Refine Staff only within a pain-free range. When ready, ease out and return to a neutral base.
Sit down for Bound Angle. Ground through both sit bones. Stack the ribs over the pelvis. Express bind in this shape. Organize soles of the feet together in this shape. Refine Bound Angle only within a pain-free range. When ready, ease out and return to a neutral base.
Session 3
A gradual forward-folding session introduces one brief optional challenge.
Settle onto the sit bones with the legs crossed and the spine stacked upright. Rest the hands on the thighs, let the knees settle without forcing them, and keep the crown of the head lifting. Switch which shin is in front if the hips feel uneven.
Begin seated for Easy Forward Bend. Settle onto the sit bones. Lengthen the spine upward. Maintain crossed legs in this shape. Use the breath to steady Bend without strain. Keep the gaze soft, then step or sit out with care.
Sit down for Staff. Ground through both sit bones. Stack the ribs over the pelvis. Maintain legs extended forward in this shape. Refine Staff only within a pain-free range. When ready, ease out and return to a neutral base.
Sit down for Bound Angle. Ground through both sit bones. Stack the ribs over the pelvis. Express bind in this shape. Organize soles of the feet together in this shape. Refine Bound Angle only within a pain-free range. When ready, ease out and return to a neutral base.
From a seat for Fire Log. Keep the sit bones heavy. Keep the torso upright and long. Clarify stacked shins in this shape. Prefer clarity over depth in Fire Log. Keep the gaze soft, then step or sit out with care.
From a seat for Fire Log. Keep the sit bones heavy. Keep the torso upright and long. Clarify stacked shins in this shape. Prefer clarity over depth in Fire Log. Keep the gaze soft, then step or sit out with care.
Session 4
A low-intensity supine session provides spacious movement and mid-cycle recovery.
Lie on your back for Constructive Rest. Rest the whole back on the mat. Stay reclined and easy. Maintain full body rest in this shape. Prefer clarity over depth in Constructive Rest. Keep the gaze soft, then step or sit out with care.
From your back for Supine Bound Angle. Let the spine settle onto the floor. Keep the torso soft and reclined. Organize bind in this shape. Prefer clarity over depth in Supine Bound Angle. Keep the gaze soft, then step or sit out with care.
Begin supine for Plow with Toe Hold. Keep the back body heavy on the floor. Let the torso rest back. Clarify bind in this shape. Maintain boat shape in this shape. Express feet beyond the head in this shape. Organize lifted legs in this shape. Establish partial setup in this shape. Prefer clarity over depth in Plow with Toe Hold. Keep the gaze soft, then step or sit out with care.
Lie on your back for Extended Supine Bound Angle. Rest the whole back on the mat. Stay reclined and easy. Establish bind in this shape. Refine Extended Supine Bound Angle only within a pain-free range. When ready, ease out and return to a neutral base.
From your back for Supine Hand to Big Toe (Preparation). Let the spine settle onto the floor. Keep the torso soft and reclined. Maintain hand to foot in this shape. Express partial setup in this shape. Prefer clarity over depth in Supine Hand to Big Toe (Preparation). Take one more breath, then exit without collapsing.
From your back for Supine Hand to Big Toe (Preparation). Let the spine settle onto the floor. Keep the torso soft and reclined. Maintain hand to foot in this shape. Express partial setup in this shape. Prefer clarity over depth in Supine Hand to Big Toe (Preparation). Take one more breath, then exit without collapsing.
Lie on your back for Supine Pigeon. Rest the whole back on the mat. Stay reclined and easy. Maintain front shin across in this shape. Refine Supine Pigeon only within a pain-free range. Keep the gaze soft, then step or sit out with care.
Lie on your back for Supine Pigeon. Rest the whole back on the mat. Stay reclined and easy. Maintain front shin across in this shape. Refine Supine Pigeon only within a pain-free range. Keep the gaze soft, then step or sit out with care.
Session 5
A moderate seated sequence uses one short optional challenge within a controlled rotational progression.
From a seat for Seated. Keep the sit bones heavy. Keep the torso upright and long. Express sit bones grounded in this shape. Organize upright easy seat in this shape. Refine Seated only within a pain-free range. When ready, ease out and return to a neutral base.
Settle onto the sit bones with the legs crossed and the spine stacked upright. Rest the hands on the thighs, let the knees settle without forcing them, and keep the crown of the head lifting. Switch which shin is in front if the hips feel uneven.
From a seat for Sage Marichi's II. Keep the sit bones heavy. Rotate the torso evenly. Organize sage twist or bind in this shape. Use the breath to steady II without strain. Keep the gaze soft, then step or sit out with care.
From a seat for Sage Marichi's II. Keep the sit bones heavy. Rotate the torso evenly. Organize sage twist or bind in this shape. Use the breath to steady II without strain. Keep the gaze soft, then step or sit out with care.
Sit down for Archer's. Ground through both sit bones. Extend the front body with control. Clarify backbend in this shape. Maintain hold the ankles in this shape. Refine Archer's only within a pain-free range. Keep the gaze soft, then step or sit out with care.
Sit down for Archer's. Ground through both sit bones. Extend the front body with control. Clarify backbend in this shape. Maintain hold the ankles in this shape. Refine Archer's only within a pain-free range. Keep the gaze soft, then step or sit out with care.
Begin seated for Cow Face. Settle onto the sit bones. Lengthen the spine upward. Clarify spinal wave in this shape. Maintain stacked knees and bound arms in this shape. Prefer clarity over depth in Cow Face. Keep the gaze soft, then step or sit out with care.
Begin seated for Cow Face. Settle onto the sit bones. Lengthen the spine upward. Clarify spinal wave in this shape. Maintain stacked knees and bound arms in this shape. Prefer clarity over depth in Cow Face. Keep the gaze soft, then step or sit out with care.
Sit down for Staff. Ground through both sit bones. Stack the ribs over the pelvis. Maintain legs extended forward in this shape. Refine Staff only within a pain-free range. When ready, ease out and return to a neutral base.
Session 6
The cycle peak combines two optional forward-folding challenges with a steady seated finish.
Settle onto the sit bones with the legs crossed and the spine stacked upright. Rest the hands on the thighs, let the knees settle without forcing them, and keep the crown of the head lifting. Switch which shin is in front if the hips feel uneven.
Begin seated for Easy Forward Bend. Settle onto the sit bones. Lengthen the spine upward. Maintain crossed legs in this shape. Use the breath to steady Bend without strain. Keep the gaze soft, then step or sit out with care.
Begin seated for Bound Lotus. Settle onto the sit bones. Lengthen the spine upward. Maintain bind in this shape. Express lotus in this shape. Keep Bound intentional rather than rushed. When ready, ease out and return to a neutral base.
Sit down for Staff. Ground through both sit bones. Stack the ribs over the pelvis. Maintain legs extended forward in this shape. Refine Staff only within a pain-free range. When ready, ease out and return to a neutral base.
From a seat for Rock the Baby. Keep the sit bones heavy. Keep the torso upright and long. Organize cradled leg in this shape. Keep Rock intentional rather than rushed. Take one more breath, then exit without collapsing.
From a seat for Rock the Baby. Keep the sit bones heavy. Keep the torso upright and long. Organize cradled leg in this shape. Keep Rock intentional rather than rushed. Take one more breath, then exit without collapsing.
Session 7
Quiet supine movement lowers intensity and completes the cycle with an unhurried close.
From your back for Supine Tabletop. Let the spine settle onto the floor. Keep the torso soft and reclined. Organize hands and knees in this shape. Establish partial setup in this shape. Clarify twist in this shape. Use the breath to steady Tabletop without strain. Take one more breath, then exit without collapsing.
From your back for Supine Bound Angle. Let the spine settle onto the floor. Keep the torso soft and reclined. Organize bind in this shape. Prefer clarity over depth in Supine Bound Angle. Keep the gaze soft, then step or sit out with care.
From your back for Plow (Grabbing the Feet). Let the spine settle onto the floor. Keep the torso soft and reclined. Express bind in this shape. Organize boat shape in this shape. Establish feet beyond the head in this shape. Clarify lifted legs in this shape. Maintain partial setup in this shape. Keep Plow intentional rather than rushed. Take one more breath, then exit without collapsing.
Lie on your back for Extended Supine Bound Angle. Rest the whole back on the mat. Stay reclined and easy. Establish bind in this shape. Refine Extended Supine Bound Angle only within a pain-free range. When ready, ease out and return to a neutral base.
From your back for Supine Hand to Big Toe (Preparation). Let the spine settle onto the floor. Keep the torso soft and reclined. Maintain hand to foot in this shape. Express partial setup in this shape. Prefer clarity over depth in Supine Hand to Big Toe (Preparation). Take one more breath, then exit without collapsing.
From your back for Supine Hand to Big Toe (Preparation). Let the spine settle onto the floor. Keep the torso soft and reclined. Maintain hand to foot in this shape. Express partial setup in this shape. Prefer clarity over depth in Supine Hand to Big Toe (Preparation). Take one more breath, then exit without collapsing.
Lie on your back for Constructive Rest. Rest the whole back on the mat. Stay reclined and easy. Maintain full body rest in this shape. Prefer clarity over depth in Constructive Rest. Keep the gaze soft, then step or sit out with care.
