intermediate program
Seven progressive 30-minute sessions alternate balance-focused strength, mobility, peak practice, and recovery. Each session includes deliberate load breaks and an extended cool-down.
Practice in Daymat
Session 1
Establish a calm baseline with symmetrical mobility, measured weight shifts, and one optional balance challenge.
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.
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.
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.
Begin seated for Shoelace. Settle onto the sit bones. Lengthen the spine upward. Express stacked knees in this shape. Use the breath to steady Shoelace without strain. Keep the gaze soft, then step or sit out with care.
Begin seated for Shoelace. Settle onto the sit bones. Lengthen the spine upward. Express stacked knees in this shape. Use the breath to steady Shoelace without strain. Keep the gaze soft, then step or sit out with care.
From an arm-supported base for One Legged Table. Keep every contact point honest. Hold a firm midsection between the supports. Express raised leg in this shape. Keep One intentional rather than rushed. When ready, ease out and return to a neutral base.
From an arm-supported base for One Legged Table. Keep every contact point honest. Hold a firm midsection between the supports. Express raised leg in this shape. Keep One intentional rather than rushed. When ready, ease out and return to a neutral base.
Begin on the hands for Dolphin with Hamstring Stretch. Support through the forearms and feet. Stabilize the torso upside down. Maintain alternating bent knee in this shape. Express forearm support in this shape. Prefer clarity over depth in Dolphin with Hamstring Stretch. Protect the neck and come down if balance fades. When ready, ease out and return to a neutral base.
Begin on the hands for Dolphin with Hamstring Stretch. Support through the forearms and feet. Stabilize the torso upside down. Maintain alternating bent knee in this shape. Express forearm support in this shape. Prefer clarity over depth in Dolphin with Hamstring Stretch. Protect the neck and come down if balance fades. When ready, ease out and return to a neutral base.
From an arm-supported base for Downward-Facing Dog with Hamstring Stretch. Keep every contact point honest. Keep the torso organized while inverted. Express alternating bent knee in this shape. Organize inverted v shape in this shape. Use the breath to steady Stretch without strain. Protect the neck and come down if balance fades. Take one more breath, then exit without collapsing.
From an arm-supported base for Downward-Facing Dog with Hamstring Stretch. Keep every contact point honest. Keep the torso organized while inverted. Express alternating bent knee in this shape. Organize inverted v shape in this shape. Use the breath to steady Stretch without strain. Protect the neck and come down if balance fades. Take one more breath, then exit without collapsing.
Begin on the hands for Equestrian. Organize the mixed support points. Keep a strong plank-like center. Express low lunge with hands framing the foot in this shape. Keep Equestrian intentional rather than rushed. Take one more breath, then exit without collapsing.
Begin on the hands for Equestrian. Organize the mixed support points. Keep a strong plank-like center. Express low lunge with hands framing the foot in this shape. Keep Equestrian intentional rather than rushed. Take one more breath, then exit without collapsing.
Plant the hands for Balancing Table. Share load across the contact points. Brace lightly through the core. Organize rounded spine in this shape. Prefer clarity over depth in Balancing Table. Take one more breath, then exit without collapsing.
Plant the hands for Balancing Table. Share load across the contact points. Brace lightly through the core. Organize rounded spine in this shape. Prefer clarity over depth in Balancing Table. Take one more breath, then exit without collapsing.
Begin seated for Hero Twist. Settle onto the sit bones. Turn from a long spine. Maintain one leg folded beside the hip in this shape. Express twist in this shape. Refine Hero Twist only within a pain-free range. Take one more breath, then exit without collapsing.
Begin seated for Hero Twist. Settle onto the sit bones. Turn from a long spine. Maintain one leg folded beside the hip in this shape. Express twist in this shape. Refine Hero Twist only within a pain-free range. Take one more breath, then exit without collapsing.
From a seat for Shoelace with Eagle Arms. Keep the sit bones heavy. Keep the torso upright and long. Maintain eagle arms in this shape. Express eagle wrap in this shape. Organize stacked knees in this shape. Use the breath to steady Arms without strain. Keep the gaze soft, then step or sit out with care.
From a seat for Shoelace with Eagle Arms. Keep the sit bones heavy. Keep the torso upright and long. Maintain eagle arms in this shape. Express eagle wrap in this shape. Organize stacked knees in this shape. Use the breath to steady Arms without strain. Keep the gaze soft, then step or sit out with care.
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 2
Build unilateral coordination through familiar patterns and two optional challenges.
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.
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.
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.
Begin seated for Shoelace. Settle onto the sit bones. Lengthen the spine upward. Express stacked knees in this shape. Use the breath to steady Shoelace without strain. Keep the gaze soft, then step or sit out with care.
Begin seated for Shoelace. Settle onto the sit bones. Lengthen the spine upward. Express stacked knees in this shape. Use the breath to steady Shoelace without strain. Keep the gaze soft, then step or sit out with care.
Plant the hands for One Legged Dolphin. Press the forearms while the feet stay active. Maintain inverted torso control. Express forearm support in this shape. Organize raised leg in this shape. Keep One intentional rather than rushed. Protect the neck and come down if balance fades. When ready, ease out and return to a neutral base.
Plant the hands for One Legged Dolphin. Press the forearms while the feet stay active. Maintain inverted torso control. Express forearm support in this shape. Organize raised leg in this shape. Keep One intentional rather than rushed. Protect the neck and come down if balance fades. When ready, ease out and return to a neutral base.
From an arm-supported base for Lizard with Straight Arms. Keep every contact point honest. Hold a firm midsection between the supports. Maintain front foot outside the hand in this shape. Express hands on the mat in this shape. Refine Lizard with Straight Arms only within a pain-free range. Keep the gaze soft, then step or sit out with care.
From an arm-supported base for Lizard with Straight Arms. Keep every contact point honest. Hold a firm midsection between the supports. Maintain front foot outside the hand in this shape. Express hands on the mat in this shape. Refine Lizard with Straight Arms only within a pain-free range. Keep the gaze soft, then step or sit out with care.
Begin on the hands for Downward-Facing Dog with Knee to Forehead. Organize the mixed support points. Stabilize the torso upside down. Clarify inverted v shape in this shape. Maintain knee toward forehead in this shape. Keep Downward-Facing intentional rather than rushed. Protect the neck and come down if balance fades. Take one more breath, then exit without collapsing.
Begin on the hands for Downward-Facing Dog with Knee to Forehead. Organize the mixed support points. Stabilize the torso upside down. Clarify inverted v shape in this shape. Maintain knee toward forehead in this shape. Keep Downward-Facing intentional rather than rushed. Protect the neck and come down if balance fades. Take one more breath, then exit without collapsing.
Begin seated for Hero Twist. Settle onto the sit bones. Turn from a long spine. Maintain one leg folded beside the hip in this shape. Express twist in this shape. Refine Hero Twist only within a pain-free range. Take one more breath, then exit without collapsing.
Begin seated for Hero Twist. Settle onto the sit bones. Turn from a long spine. Maintain one leg folded beside the hip in this shape. Express twist in this shape. Refine Hero Twist only within a pain-free range. Take one more breath, then exit without collapsing.
From a seat for Shoelace with Eagle Arms. Keep the sit bones heavy. Keep the torso upright and long. Maintain eagle arms in this shape. Express eagle wrap in this shape. Organize stacked knees in this shape. Use the breath to steady Arms without strain. Keep the gaze soft, then step or sit out with care.
From a seat for Shoelace with Eagle Arms. Keep the sit bones heavy. Keep the torso upright and long. Maintain eagle arms in this shape. Express eagle wrap in this shape. Organize stacked knees in this shape. Use the breath to steady Arms without strain. Keep the gaze soft, then step or sit out with care.
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
Reach the first weekly peak with four optional challenges separated by a deliberate load reset.
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.
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.
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.
Begin seated for Shoelace. Settle onto the sit bones. Lengthen the spine upward. Express stacked knees in this shape. Use the breath to steady Shoelace without strain. Keep the gaze soft, then step or sit out with care.
Begin seated for Shoelace. Settle onto the sit bones. Lengthen the spine upward. Express stacked knees in this shape. Use the breath to steady Shoelace without strain. Keep the gaze soft, then step or sit out with care.
Plant the hands for Balancing Table. Share load across the contact points. Brace lightly through the core. Organize rounded spine in this shape. Prefer clarity over depth in Balancing Table. Take one more breath, then exit without collapsing.
Plant the hands for Balancing Table. Share load across the contact points. Brace lightly through the core. Organize rounded spine in this shape. Prefer clarity over depth in Balancing Table. Take one more breath, then exit without collapsing.
Plant the hands for One Legged Dolphin. Press the forearms while the feet stay active. Maintain inverted torso control. Express forearm support in this shape. Organize raised leg in this shape. Keep One intentional rather than rushed. Protect the neck and come down if balance fades. When ready, ease out and return to a neutral base.
Plant the hands for One Legged Dolphin. Press the forearms while the feet stay active. Maintain inverted torso control. Express forearm support in this shape. Organize raised leg in this shape. Keep One intentional rather than rushed. Protect the neck and come down if balance fades. When ready, ease out and return to a neutral base.
Begin on the hands for Downward-Facing Dog with Knee to Forehead. Organize the mixed support points. Stabilize the torso upside down. Clarify inverted v shape in this shape. Maintain knee toward forehead in this shape. Keep Downward-Facing intentional rather than rushed. Protect the neck and come down if balance fades. Take one more breath, then exit without collapsing.
Begin on the hands for Downward-Facing Dog with Knee to Forehead. Organize the mixed support points. Stabilize the torso upside down. Clarify inverted v shape in this shape. Maintain knee toward forehead in this shape. Keep Downward-Facing intentional rather than rushed. Protect the neck and come down if balance fades. Take one more breath, then exit without collapsing.
Begin on the hands for Table with Knee to Forehead. Organize the mixed support points. Keep a strong plank-like center. Establish knee toward forehead in this shape. Use the breath to steady Forehead without strain. When ready, ease out and return to a neutral base.
Begin on the hands for Table with Knee to Forehead. Organize the mixed support points. Keep a strong plank-like center. Establish knee toward forehead in this shape. Use the breath to steady Forehead without strain. When ready, ease out and return to a neutral base.
From an arm-supported base for Three Legged Downward-Facing Dog with Hip Opener. Keep every contact point honest. Keep the torso organized while inverted. Establish inverted v shape in this shape. Clarify raised leg in this shape. Maintain stacked hips in this shape. Use the breath to steady Opener without strain. Protect the neck and come down if balance fades. Take one more breath, then exit without collapsing.
From an arm-supported base for Three Legged Downward-Facing Dog with Hip Opener. Keep every contact point honest. Keep the torso organized while inverted. Establish inverted v shape in this shape. Clarify raised leg in this shape. Maintain stacked hips in this shape. Use the breath to steady Opener without strain. Protect the neck and come down if balance fades. Take one more breath, then exit without collapsing.
Begin seated for Hero Twist. Settle onto the sit bones. Turn from a long spine. Maintain one leg folded beside the hip in this shape. Express twist in this shape. Refine Hero Twist only within a pain-free range. Take one more breath, then exit without collapsing.
Begin seated for Hero Twist. Settle onto the sit bones. Turn from a long spine. Maintain one leg folded beside the hip in this shape. Express twist in this shape. Refine Hero Twist only within a pain-free range. Take one more breath, then exit without collapsing.
From a seat for Shoelace with Eagle Arms. Keep the sit bones heavy. Keep the torso upright and long. Maintain eagle arms in this shape. Express eagle wrap in this shape. Organize stacked knees in this shape. Use the breath to steady Arms without strain. Keep the gaze soft, then step or sit out with care.
From a seat for Shoelace with Eagle Arms. Keep the sit bones heavy. Keep the torso upright and long. Maintain eagle arms in this shape. Express eagle wrap in this shape. Organize stacked knees in this shape. Use the breath to steady Arms without strain. Keep the gaze soft, then step or sit out with care.
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 4
Use longer, quieter shapes and only two accessible weight-bearing balances for an active recovery session.
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.
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.
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.
Begin seated for Shoelace. Settle onto the sit bones. Lengthen the spine upward. Express stacked knees in this shape. Use the breath to steady Shoelace without strain. Keep the gaze soft, then step or sit out with care.
Begin seated for Shoelace. Settle onto the sit bones. Lengthen the spine upward. Express stacked knees in this shape. Use the breath to steady Shoelace 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.
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.
From an arm-supported base for Side Plank on the Knee. Keep hands and the grounded knee active. Hold a firm midsection between the supports. Organize plank shape in this shape. Establish side plank balance in this shape. Refine Side Plank on the Knee only within a pain-free range. Take one more breath, then exit without collapsing.
From an arm-supported base for Side Plank on the Knee. Keep hands and the grounded knee active. Hold a firm midsection between the supports. Organize plank shape in this shape. Establish side plank balance in this shape. Refine Side Plank on the Knee only within a pain-free range. Take one more breath, then exit without collapsing.
Begin seated for Hero Twist. Settle onto the sit bones. Turn from a long spine. Maintain one leg folded beside the hip in this shape. Express twist in this shape. Refine Hero Twist only within a pain-free range. Take one more breath, then exit without collapsing.
Begin seated for Hero Twist. Settle onto the sit bones. Turn from a long spine. Maintain one leg folded beside the hip in this shape. Express twist in this shape. Refine Hero Twist only within a pain-free range. Take one more breath, then exit without collapsing.
From a seat for Shoelace with Eagle Arms. Keep the sit bones heavy. Keep the torso upright and long. Maintain eagle arms in this shape. Express eagle wrap in this shape. Organize stacked knees in this shape. Use the breath to steady Arms without strain. Keep the gaze soft, then step or sit out with care.
From a seat for Shoelace with Eagle Arms. Keep the sit bones heavy. Keep the torso upright and long. Maintain eagle arms in this shape. Express eagle wrap in this shape. Organize stacked knees in this shape. Use the breath to steady Arms without strain. Keep the gaze soft, then step or sit out with care.
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 5
Rebuild challenge gradually with two optional balance-strength shapes and familiar transitions.
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.
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.
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.
Begin seated for Shoelace. Settle onto the sit bones. Lengthen the spine upward. Express stacked knees in this shape. Use the breath to steady Shoelace without strain. Keep the gaze soft, then step or sit out with care.
Begin seated for Shoelace. Settle onto the sit bones. Lengthen the spine upward. Express stacked knees in this shape. Use the breath to steady Shoelace without strain. Keep the gaze soft, then step or sit out with care.
Plant the hands for Awkward Plank. Share load across the contact points. Brace lightly through the core. Express bent knee squat in this shape. Organize plank shape in this shape. Use the breath to steady Plank without strain. Take one more breath, then exit without collapsing.
Plant the hands for Awkward Plank. Share load across the contact points. Brace lightly through the core. Express bent knee squat in this shape. Organize plank shape in this shape. Use the breath to steady Plank without strain. Take one more breath, then exit without collapsing.
Plant the hands for Balancing Table. Share load across the contact points. Brace lightly through the core. Organize rounded spine in this shape. Prefer clarity over depth in Balancing Table. Take one more breath, then exit without collapsing.
Plant the hands for Balancing Table. Share load across the contact points. Brace lightly through the core. Organize rounded spine in this shape. Prefer clarity over depth in Balancing Table. Take one more breath, then exit without collapsing.
Begin on the hands for Dolphin with Hamstring Stretch. Support through the forearms and feet. Stabilize the torso upside down. Maintain alternating bent knee in this shape. Express forearm support in this shape. Prefer clarity over depth in Dolphin with Hamstring Stretch. Protect the neck and come down if balance fades. When ready, ease out and return to a neutral base.
Begin on the hands for Dolphin with Hamstring Stretch. Support through the forearms and feet. Stabilize the torso upside down. Maintain alternating bent knee in this shape. Express forearm support in this shape. Prefer clarity over depth in Dolphin with Hamstring Stretch. Protect the neck and come down if balance fades. When ready, ease out and return to a neutral base.
From an arm-supported base for Lizard with Straight Arms. Keep every contact point honest. Hold a firm midsection between the supports. Maintain front foot outside the hand in this shape. Express hands on the mat in this shape. Refine Lizard with Straight Arms only within a pain-free range. Keep the gaze soft, then step or sit out with care.
From an arm-supported base for Lizard with Straight Arms. Keep every contact point honest. Hold a firm midsection between the supports. Maintain front foot outside the hand in this shape. Express hands on the mat in this shape. Refine Lizard with Straight Arms only within a pain-free range. Keep the gaze soft, then step or sit out with care.
Begin seated for Hero Twist. Settle onto the sit bones. Turn from a long spine. Maintain one leg folded beside the hip in this shape. Express twist in this shape. Refine Hero Twist only within a pain-free range. Take one more breath, then exit without collapsing.
Begin seated for Hero Twist. Settle onto the sit bones. Turn from a long spine. Maintain one leg folded beside the hip in this shape. Express twist in this shape. Refine Hero Twist only within a pain-free range. Take one more breath, then exit without collapsing.
From a seat for Shoelace with Eagle Arms. Keep the sit bones heavy. Keep the torso upright and long. Maintain eagle arms in this shape. Express eagle wrap in this shape. Organize stacked knees in this shape. Use the breath to steady Arms without strain. Keep the gaze soft, then step or sit out with care.
From a seat for Shoelace with Eagle Arms. Keep the sit bones heavy. Keep the torso upright and long. Maintain eagle arms in this shape. Express eagle wrap in this shape. Organize stacked knees in this shape. Use the breath to steady Arms without strain. Keep the gaze soft, then step or sit out with care.
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 6
Reach the second peak with four optional challenges arranged around a seated load break.
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.
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.
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.
Begin seated for Shoelace. Settle onto the sit bones. Lengthen the spine upward. Express stacked knees in this shape. Use the breath to steady Shoelace without strain. Keep the gaze soft, then step or sit out with care.
Begin seated for Shoelace. Settle onto the sit bones. Lengthen the spine upward. Express stacked knees in this shape. Use the breath to steady Shoelace without strain. Keep the gaze soft, then step or sit out with care.
Begin on the hands for Side Forearm Plank. Support through the forearms and feet. Stabilize the torso upside down. Clarify forearm support in this shape. Maintain plank shape in this shape. Use the breath to steady Plank without strain. Protect the neck and come down if balance fades. When ready, ease out and return to a neutral base.
Begin on the hands for Side Forearm Plank. Support through the forearms and feet. Stabilize the torso upside down. Clarify forearm support in this shape. Maintain plank shape in this shape. Use the breath to steady Plank without strain. Protect the neck and come down if balance fades. When ready, ease out and return to a neutral base.
Plant the hands for Balancing Table. Share load across the contact points. Brace lightly through the core. Organize rounded spine in this shape. Prefer clarity over depth in Balancing Table. Take one more breath, then exit without collapsing.
Plant the hands for Balancing Table. Share load across the contact points. Brace lightly through the core. Organize rounded spine in this shape. Prefer clarity over depth in Balancing Table. Take one more breath, then exit without collapsing.
Plant the hands for One Legged Dolphin. Press the forearms while the feet stay active. Maintain inverted torso control. Express forearm support in this shape. Organize raised leg in this shape. Keep One intentional rather than rushed. Protect the neck and come down if balance fades. When ready, ease out and return to a neutral base.
Plant the hands for One Legged Dolphin. Press the forearms while the feet stay active. Maintain inverted torso control. Express forearm support in this shape. Organize raised leg in this shape. Keep One intentional rather than rushed. Protect the neck and come down if balance fades. When ready, ease out and return to a neutral base.
From an arm-supported base for Lizard with Straight Arms. Keep every contact point honest. Hold a firm midsection between the supports. Maintain front foot outside the hand in this shape. Express hands on the mat in this shape. Refine Lizard with Straight Arms only within a pain-free range. Keep the gaze soft, then step or sit out with care.
From an arm-supported base for Lizard with Straight Arms. Keep every contact point honest. Hold a firm midsection between the supports. Maintain front foot outside the hand in this shape. Express hands on the mat in this shape. Refine Lizard with Straight Arms only within a pain-free range. Keep the gaze soft, then step or sit out with care.
From an arm-supported base for Three Legged Downward-Facing Dog with Hip Opener. Keep every contact point honest. Keep the torso organized while inverted. Establish inverted v shape in this shape. Clarify raised leg in this shape. Maintain stacked hips in this shape. Use the breath to steady Opener without strain. Protect the neck and come down if balance fades. Take one more breath, then exit without collapsing.
From an arm-supported base for Three Legged Downward-Facing Dog with Hip Opener. Keep every contact point honest. Keep the torso organized while inverted. Establish inverted v shape in this shape. Clarify raised leg in this shape. Maintain stacked hips in this shape. Use the breath to steady Opener without strain. Protect the neck and come down if balance fades. Take one more breath, then exit without collapsing.
Begin seated for Hero Twist. Settle onto the sit bones. Turn from a long spine. Maintain one leg folded beside the hip in this shape. Express twist in this shape. Refine Hero Twist only within a pain-free range. Take one more breath, then exit without collapsing.
Begin seated for Hero Twist. Settle onto the sit bones. Turn from a long spine. Maintain one leg folded beside the hip in this shape. Express twist in this shape. Refine Hero Twist only within a pain-free range. Take one more breath, then exit without collapsing.
From a seat for Shoelace with Eagle Arms. Keep the sit bones heavy. Keep the torso upright and long. Maintain eagle arms in this shape. Express eagle wrap in this shape. Organize stacked knees in this shape. Use the breath to steady Arms without strain. Keep the gaze soft, then step or sit out with care.
From a seat for Shoelace with Eagle Arms. Keep the sit bones heavy. Keep the torso upright and long. Maintain eagle arms in this shape. Express eagle wrap in this shape. Organize stacked knees in this shape. Use the breath to steady Arms without strain. Keep the gaze soft, then step or sit out with care.
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 7
Integrate three optional challenges at a measured intensity before a steady, spacious finish.
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.
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.
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.
Begin seated for Shoelace. Settle onto the sit bones. Lengthen the spine upward. Express stacked knees in this shape. Use the breath to steady Shoelace without strain. Keep the gaze soft, then step or sit out with care.
Begin seated for Shoelace. Settle onto the sit bones. Lengthen the spine upward. Express stacked knees in this shape. Use the breath to steady Shoelace without strain. Keep the gaze soft, then step or sit out with care.
From an arm-supported base for Plank with Knee to Opposite Tricep. Keep every contact point honest. Hold a firm midsection between the supports. Organize hold the ankles in this shape. Establish plank shape in this shape. Refine Plank with Knee to Opposite Tricep only within a pain-free range. Take one more breath, then exit without collapsing.
From an arm-supported base for Plank with Knee to Opposite Tricep. Keep every contact point honest. Hold a firm midsection between the supports. Organize hold the ankles in this shape. Establish plank shape in this shape. Refine Plank with Knee to Opposite Tricep only within a pain-free range. Take one more breath, then exit without collapsing.
From an arm-supported base for Downward-Facing Dog with Hamstring Stretch. Keep every contact point honest. Keep the torso organized while inverted. Express alternating bent knee in this shape. Organize inverted v shape in this shape. Use the breath to steady Stretch without strain. Protect the neck and come down if balance fades. Take one more breath, then exit without collapsing.
From an arm-supported base for Downward-Facing Dog with Hamstring Stretch. Keep every contact point honest. Keep the torso organized while inverted. Express alternating bent knee in this shape. Organize inverted v shape in this shape. Use the breath to steady Stretch without strain. Protect the neck and come down if balance fades. Take one more breath, then exit without collapsing.
Plant the hands for Balancing Table. Share load across the contact points. Brace lightly through the core. Organize rounded spine in this shape. Prefer clarity over depth in Balancing Table. Take one more breath, then exit without collapsing.
Plant the hands for Balancing Table. Share load across the contact points. Brace lightly through the core. Organize rounded spine in this shape. Prefer clarity over depth in Balancing Table. Take one more breath, then exit without collapsing.
Begin on the hands for Equestrian. Organize the mixed support points. Keep a strong plank-like center. Express low lunge with hands framing the foot in this shape. Keep Equestrian intentional rather than rushed. Take one more breath, then exit without collapsing.
Begin on the hands for Equestrian. Organize the mixed support points. Keep a strong plank-like center. Express low lunge with hands framing the foot in this shape. Keep Equestrian intentional rather than rushed. Take one more breath, then exit without collapsing.
Begin on the hands for Three Legged Downward-Facing Dog. Organize the mixed support points. Stabilize the torso upside down. Clarify inverted v shape in this shape. Maintain raised leg in this shape. Keep Three intentional rather than rushed. Protect the neck and come down if balance fades. Keep the gaze soft, then step or sit out with care.
Begin on the hands for Three Legged Downward-Facing Dog. Organize the mixed support points. Stabilize the torso upside down. Clarify inverted v shape in this shape. Maintain raised leg in this shape. Keep Three intentional rather than rushed. Protect the neck and come down if balance fades. Keep the gaze soft, then step or sit out with care.
Begin seated for Hero Twist. Settle onto the sit bones. Turn from a long spine. Maintain one leg folded beside the hip in this shape. Express twist in this shape. Refine Hero Twist only within a pain-free range. Take one more breath, then exit without collapsing.
Begin seated for Hero Twist. Settle onto the sit bones. Turn from a long spine. Maintain one leg folded beside the hip in this shape. Express twist in this shape. Refine Hero Twist only within a pain-free range. Take one more breath, then exit without collapsing.
From a seat for Shoelace with Eagle Arms. Keep the sit bones heavy. Keep the torso upright and long. Maintain eagle arms in this shape. Express eagle wrap in this shape. Organize stacked knees in this shape. Use the breath to steady Arms without strain. Keep the gaze soft, then step or sit out with care.
From a seat for Shoelace with Eagle Arms. Keep the sit bones heavy. Keep the torso upright and long. Maintain eagle arms in this shape. Express eagle wrap in this shape. Organize stacked knees in this shape. Use the breath to steady Arms without strain. Keep the gaze soft, then step or sit out with care.
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.
