intermediate program
Seven ten-minute sessions progress from accessible bilateral movement to two carefully budgeted challenge days, with recovery and consolidation sessions included.
Practice in Daymat
Session 1
Accessible bilateral standing work establishes the cycle before a sustained seated finish.
Stand tall for Triangle. Root evenly through both feet. Stack the ribs over the pelvis. Express extended side line in this shape. Use the breath to steady Triangle without strain. Keep the gaze soft, then step or sit out with care.
Stand tall for Triangle. Root evenly through both feet. Stack the ribs over the pelvis. Express extended side line in this shape. Use the breath to steady Triangle without strain. Keep the gaze soft, then step or sit out with care.
From standing for Crescent Moon. Stand with even foot pressure. Keep the torso upright and long. Organize crescent lunge in this shape. Establish side bend in this shape. Use the breath to steady Moon without strain. Take one more breath, then exit without collapsing.
From standing for Crescent Moon. Stand with even foot pressure. Keep the torso upright and long. Organize crescent lunge in this shape. Establish side bend in this shape. Use the breath to steady Moon without strain. Take one more breath, then exit without collapsing.
From standing for Bound Triangle. Stand with even foot pressure. Keep the torso upright and long. Maintain bind in this shape. Express extended side line in this shape. Refine Bound Triangle only within a pain-free range. Take one more breath, then exit without collapsing.
From standing for Bound Triangle. Stand with even foot pressure. Keep the torso upright and long. Maintain bind in this shape. Express extended side line in this shape. Refine Bound Triangle only within a pain-free range. Take one more breath, then exit without collapsing.
Stand tall for Reverse Triangle. Root evenly through both feet. Stack the ribs over the pelvis. Maintain extended side line in this shape. Express reversed orientation in this shape. Prefer clarity over depth in Reverse Triangle. When ready, ease out and return to a neutral base.
Stand tall for Reverse Triangle. Root evenly through both feet. Stack the ribs over the pelvis. Maintain extended side line in this shape. Express reversed orientation in this shape. Prefer clarity over depth in Reverse Triangle. When ready, ease out and return to a neutral base.
Begin standing for Side Angle. Share weight through both feet. Lengthen the spine upward. Clarify extended side angle in this shape. Use the breath to steady Angle without strain. Keep the gaze soft, then step or sit out with care.
Begin standing for Side Angle. Share weight through both feet. Lengthen the spine upward. Clarify extended side angle in this shape. Use the breath to steady Angle without strain. Keep the gaze soft, then step or sit out with care.
From a seat for Fire Log Forward Bend. Keep the sit bones heavy. Keep the torso upright and long. Clarify stacked shins in this shape. Keep Fire intentional rather than rushed. Take one more breath, then exit without collapsing.
From a seat for Fire Log Forward Bend. Keep the sit bones heavy. Keep the torso upright and long. Clarify stacked shins in this shape. Keep Fire intentional rather than rushed. Take one more breath, then exit without collapsing.
Session 2
A continuous standing sequence adds variety before an even seated forward fold.
From standing for Extended Side Angle. Stand with even foot pressure. Keep the torso upright and long. Establish extended side angle in this shape. Clarify warrior stance in this shape. Use the breath to steady Angle without strain. Keep the gaze soft, then step or sit out with care.
From standing for Extended Side Angle. Stand with even foot pressure. Keep the torso upright and long. Establish extended side angle in this shape. Clarify warrior stance in this shape. Use the breath to steady Angle without strain. Keep the gaze soft, then step or sit out with care.
From standing for Crescent Moon. Stand with even foot pressure. Keep the torso upright and long. Organize crescent lunge in this shape. Establish side bend in this shape. Use the breath to steady Moon without strain. Take one more breath, then exit without collapsing.
From standing for Crescent Moon. Stand with even foot pressure. Keep the torso upright and long. Organize crescent lunge in this shape. Establish side bend in this shape. Use the breath to steady Moon without strain. Take one more breath, then exit without collapsing.
Stand tall for Reverse Triangle. Root evenly through both feet. Stack the ribs over the pelvis. Maintain extended side line in this shape. Express reversed orientation in this shape. Prefer clarity over depth in Reverse Triangle. When ready, ease out and return to a neutral base.
Stand tall for Reverse Triangle. Root evenly through both feet. Stack the ribs over the pelvis. Maintain extended side line in this shape. Express reversed orientation in this shape. Prefer clarity over depth in Reverse Triangle. When ready, ease out and return to a neutral base.
From standing for Bound Triangle. Stand with even foot pressure. Keep the torso upright and long. Maintain bind in this shape. Express extended side line in this shape. Refine Bound Triangle only within a pain-free range. Take one more breath, then exit without collapsing.
From standing for Bound Triangle. Stand with even foot pressure. Keep the torso upright and long. Maintain bind in this shape. Express extended side line in this shape. Refine Bound Triangle only within a pain-free range. Take one more breath, then exit without collapsing.
Begin standing for Side Angle. Share weight through both feet. Lengthen the spine upward. Clarify extended side angle in this shape. Use the breath to steady Angle without strain. Keep the gaze soft, then step or sit out with care.
Begin standing for Side Angle. Share weight through both feet. Lengthen the spine upward. Clarify extended side angle in this shape. Use the breath to steady Angle without strain. Keep the gaze soft, then step or sit out with care.
Sit down for Head to Knee I (Preparation). Ground through both sit bones. Stack the ribs over the pelvis. Express hold the foot in this shape. Organize partial setup in this shape. Keep Head intentional rather than rushed. Keep the gaze soft, then step or sit out with care.
Sit down for Head to Knee I (Preparation). Ground through both sit bones. Stack the ribs over the pelvis. Express hold the foot in this shape. Organize partial setup in this shape. Keep Head intentional rather than rushed. Keep the gaze soft, then step or sit out with care.
Session 3
Standing preparation leads into one deeper seated challenge and a spacious bilateral finish.
From standing for Side Wide Legged Forward Bend. Stand with even foot pressure. Hinge forward from the hips with a long spine. Organize side wide legged forward bend in this shape. Establish bend in this shape. Clarify forward in this shape. Maintain legged in this shape. Express side in this shape. Keep Side intentional rather than rushed. Keep the gaze soft, then step or sit out with care.
From standing for Side Wide Legged Forward Bend. Stand with even foot pressure. Hinge forward from the hips with a long spine. Organize side wide legged forward bend in this shape. Establish bend in this shape. Clarify forward in this shape. Maintain legged in this shape. Express side in this shape. Keep Side intentional rather than rushed. Keep the gaze soft, then step or sit out with care.
From standing for Crescent Moon. Stand with even foot pressure. Keep the torso upright and long. Organize crescent lunge in this shape. Establish side bend in this shape. Use the breath to steady Moon without strain. Take one more breath, then exit without collapsing.
From standing for Crescent Moon. Stand with even foot pressure. Keep the torso upright and long. Organize crescent lunge in this shape. Establish side bend in this shape. Use the breath to steady Moon without strain. Take one more breath, then exit without collapsing.
From standing for Bound Triangle. Stand with even foot pressure. Keep the torso upright and long. Maintain bind in this shape. Express extended side line in this shape. Refine Bound Triangle only within a pain-free range. Take one more breath, then exit without collapsing.
From standing for Bound Triangle. Stand with even foot pressure. Keep the torso upright and long. Maintain bind in this shape. Express extended side line in this shape. Refine Bound Triangle only within a pain-free range. Take one more breath, then exit without collapsing.
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.
From a seat for Fire Log Forward Bend. Keep the sit bones heavy. Keep the torso upright and long. Clarify stacked shins in this shape. Keep Fire intentional rather than rushed. Take one more breath, then exit without collapsing.
From a seat for Fire Log Forward Bend. Keep the sit bones heavy. Keep the torso upright and long. Clarify stacked shins in this shape. Keep Fire intentional rather than rushed. Take one more breath, then exit without collapsing.
Session 4
Familiar lateral patterns and steady holds create a lower-complexity recovery session.
From your back for Banana. Let the spine settle onto the floor. Keep the torso soft and reclined. Clarify side stretch on the back in this shape. Prefer clarity over depth in Banana. Keep the gaze soft, then step or sit out with care.
From your back for Banana. Let the spine settle onto the floor. Keep the torso soft and reclined. Clarify side stretch on the back in this shape. Prefer clarity over depth in Banana. Keep the gaze soft, then step or sit out with care.
Stand tall for Triangle. Root evenly through both feet. Stack the ribs over the pelvis. Express extended side line in this shape. Use the breath to steady Triangle without strain. Keep the gaze soft, then step or sit out with care.
Stand tall for Triangle. Root evenly through both feet. Stack the ribs over the pelvis. Express extended side line in this shape. Use the breath to steady Triangle without strain. Keep the gaze soft, then step or sit out with care.
From standing for Crescent Moon. Stand with even foot pressure. Keep the torso upright and long. Organize crescent lunge in this shape. Establish side bend in this shape. Use the breath to steady Moon without strain. Take one more breath, then exit without collapsing.
From standing for Crescent Moon. Stand with even foot pressure. Keep the torso upright and long. Organize crescent lunge in this shape. Establish side bend in this shape. Use the breath to steady Moon without strain. Take one more breath, then exit without collapsing.
From standing for Bound Triangle. Stand with even foot pressure. Keep the torso upright and long. Maintain bind in this shape. Express extended side line in this shape. Refine Bound Triangle only within a pain-free range. Take one more breath, then exit without collapsing.
From standing for Bound Triangle. Stand with even foot pressure. Keep the torso upright and long. Maintain bind in this shape. Express extended side line in this shape. Refine Bound Triangle only within a pain-free range. Take one more breath, then exit without collapsing.
Stand tall for Reverse Triangle. Root evenly through both feet. Stack the ribs over the pelvis. Maintain extended side line in this shape. Express reversed orientation in this shape. Prefer clarity over depth in Reverse Triangle. When ready, ease out and return to a neutral base.
Stand tall for Reverse Triangle. Root evenly through both feet. Stack the ribs over the pelvis. Maintain extended side line in this shape. Express reversed orientation in this shape. Prefer clarity over depth in Reverse Triangle. When ready, ease out and return to a neutral base.
From a seat for Fire Log Forward Bend. Keep the sit bones heavy. Keep the torso upright and long. Clarify stacked shins in this shape. Keep Fire intentional rather than rushed. Take one more breath, then exit without collapsing.
From a seat for Fire Log Forward Bend. Keep the sit bones heavy. Keep the torso upright and long. Clarify stacked shins in this shape. Keep Fire intentional rather than rushed. Take one more breath, then exit without collapsing.
Session 5
A measured return to moderate work introduces one deeper seated challenge.
From standing for Reverse Warrior. Stand with even foot pressure. Keep the torso upright and long. Clarify reversed orientation in this shape. Maintain warrior stance in this shape. Prefer clarity over depth in Reverse Warrior. When ready, ease out and return to a neutral base.
From standing for Reverse Warrior. Stand with even foot pressure. Keep the torso upright and long. Clarify reversed orientation in this shape. Maintain warrior stance in this shape. Prefer clarity over depth in Reverse Warrior. When ready, ease out and return to a neutral base.
From standing for Crescent Moon. Stand with even foot pressure. Keep the torso upright and long. Organize crescent lunge in this shape. Establish side bend in this shape. Use the breath to steady Moon without strain. Take one more breath, then exit without collapsing.
From standing for Crescent Moon. Stand with even foot pressure. Keep the torso upright and long. Organize crescent lunge in this shape. Establish side bend in this shape. Use the breath to steady Moon without strain. Take one more breath, then exit without collapsing.
Stand tall for Reverse Triangle. Root evenly through both feet. Stack the ribs over the pelvis. Maintain extended side line in this shape. Express reversed orientation in this shape. Prefer clarity over depth in Reverse Triangle. When ready, ease out and return to a neutral base.
Stand tall for Reverse Triangle. Root evenly through both feet. Stack the ribs over the pelvis. Maintain extended side line in this shape. Express reversed orientation in this shape. Prefer clarity over depth in Reverse Triangle. When ready, ease out and return to a neutral base.
From a seat for Fire Log Forward Bend. Keep the sit bones heavy. Keep the torso upright and long. Clarify stacked shins in this shape. Keep Fire intentional rather than rushed. Take one more breath, then exit without collapsing.
From a seat for Fire Log Forward Bend. Keep the sit bones heavy. Keep the torso upright and long. Clarify stacked shins in this shape. Keep Fire intentional rather than rushed. Take one more breath, then exit without collapsing.
Session 6
The peak session combines two deeper seated challenges within a controlled bilateral sequence.
From standing for Side Wide Legged Forward Bend. Stand with even foot pressure. Hinge forward from the hips with a long spine. Organize side wide legged forward bend in this shape. Establish bend in this shape. Clarify forward in this shape. Maintain legged in this shape. Express side in this shape. Keep Side intentional rather than rushed. Keep the gaze soft, then step or sit out with care.
From standing for Side Wide Legged Forward Bend. Stand with even foot pressure. Hinge forward from the hips with a long spine. Organize side wide legged forward bend in this shape. Establish bend in this shape. Clarify forward in this shape. Maintain legged in this shape. Express side in this shape. Keep Side intentional rather than rushed. Keep the gaze soft, then step or sit out with care.
From standing for Crescent Moon. Stand with even foot pressure. Keep the torso upright and long. Organize crescent lunge in this shape. Establish side bend in this shape. Use the breath to steady Moon without strain. Take one more breath, then exit without collapsing.
From standing for Crescent Moon. Stand with even foot pressure. Keep the torso upright and long. Organize crescent lunge in this shape. Establish side bend in this shape. Use the breath to steady Moon without strain. Take one more breath, then exit without collapsing.
From standing for Bound Triangle. Stand with even foot pressure. Keep the torso upright and long. Maintain bind in this shape. Express extended side line in this shape. Refine Bound Triangle only within a pain-free range. Take one more breath, then exit without collapsing.
From standing for Bound Triangle. Stand with even foot pressure. Keep the torso upright and long. Maintain bind in this shape. Express extended side line in this shape. Refine Bound Triangle only within a pain-free range. Take one more breath, then exit without collapsing.
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.
From a seat for Fire Log Forward Bend. Keep the sit bones heavy. Keep the torso upright and long. Clarify stacked shins in this shape. Keep Fire intentional rather than rushed. Take one more breath, then exit without collapsing.
From a seat for Fire Log Forward Bend. Keep the sit bones heavy. Keep the torso upright and long. Clarify stacked shins in this shape. Keep Fire intentional rather than rushed. Take one more breath, then exit without collapsing.
Session 7
Gentle lateral preparation and sustained seated work consolidate the week at lower intensity.
From your back for Banana. Let the spine settle onto the floor. Keep the torso soft and reclined. Clarify side stretch on the back in this shape. Prefer clarity over depth in Banana. Keep the gaze soft, then step or sit out with care.
From your back for Banana. Let the spine settle onto the floor. Keep the torso soft and reclined. Clarify side stretch on the back in this shape. Prefer clarity over depth in Banana. Keep the gaze soft, then step or sit out with care.
Stand tall for Triangle. Root evenly through both feet. Stack the ribs over the pelvis. Express extended side line in this shape. Use the breath to steady Triangle without strain. Keep the gaze soft, then step or sit out with care.
Stand tall for Triangle. Root evenly through both feet. Stack the ribs over the pelvis. Express extended side line in this shape. Use the breath to steady Triangle without strain. Keep the gaze soft, then step or sit out with care.
From standing for Crescent Moon. Stand with even foot pressure. Keep the torso upright and long. Organize crescent lunge in this shape. Establish side bend in this shape. Use the breath to steady Moon without strain. Take one more breath, then exit without collapsing.
From standing for Crescent Moon. Stand with even foot pressure. Keep the torso upright and long. Organize crescent lunge in this shape. Establish side bend in this shape. Use the breath to steady Moon without strain. Take one more breath, then exit without collapsing.
Begin seated for Seated Gate (Preparation). Settle onto the sit bones. Lengthen the spine upward. Clarify kneeling side stretch in this shape. Maintain partial setup in this shape. Use the breath to steady (Preparation without strain. Keep the gaze soft, then step or sit out with care.
Begin seated for Seated Gate (Preparation). Settle onto the sit bones. Lengthen the spine upward. Clarify kneeling side stretch in this shape. Maintain partial setup in this shape. Use the breath to steady (Preparation without strain. Keep the gaze soft, then step or sit out with care.
From a seat for Fire Log Forward Bend. Keep the sit bones heavy. Keep the torso upright and long. Clarify stacked shins in this shape. Keep Fire intentional rather than rushed. Take one more breath, then exit without collapsing.
From a seat for Fire Log Forward Bend. Keep the sit bones heavy. Keep the torso upright and long. Clarify stacked shins in this shape. Keep Fire intentional rather than rushed. Take one more breath, then exit without collapsing.
