advanced program
Three twenty-minute sessions progress from grounded seated mobility through moderate twisting and finish with a low-intensity recovery practice.
Practice in Daymat
Session 1
A low-intensity seated sequence emphasizing steady mobility, balanced sides, and a gradual settling 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.
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.
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.
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.
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.
From a seat for Seated Compass. Keep the sit bones heavy. Keep the torso upright and long. Maintain seated compass in this shape. Express compass in this shape. Prefer clarity over depth in Seated Compass. When ready, ease out and return to a neutral base.
From a seat for Seated Compass. Keep the sit bones heavy. Keep the torso upright and long. Maintain seated compass in this shape. Express compass in this shape. Prefer clarity over depth in Seated Compass. 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.
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 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.
Session 2
A moderate seated practice that layers balanced twists before returning to quiet hip-opening shapes.
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.
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 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.
Begin seated for Half Lord of the Fishes. Settle onto the sit bones. Lengthen the spine upward. Express chest lift in this shape. Organize revolved seated spine in this shape. Prefer clarity over depth in Half Lord of the Fishes. When ready, ease out and return to a neutral base.
Begin seated for Half Lord of the Fishes. Settle onto the sit bones. Lengthen the spine upward. Express chest lift in this shape. Organize revolved seated spine in this shape. Prefer clarity over depth in Half Lord of the Fishes. When ready, ease out and return to a neutral base.
Sit down for Sage Bharadvaja's Twist. Ground through both sit bones. Twist without collapsing the waist. Maintain sage twist or bind in this shape. Express twist in this shape. Use the breath to steady Twist without strain. Keep the gaze soft, then step or sit out with care.
Sit down for Sage Bharadvaja's Twist. Ground through both sit bones. Twist without collapsing the waist. Maintain sage twist or bind in this shape. Express twist in this shape. Use the breath to steady Twist 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.
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.
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.
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.
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 low-intensity recovery sequence moving from longer seated holds into balanced reclined mobility.
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.
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.
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.
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 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.
Begin supine for Supine Hand to Big Toe. Keep the back body heavy on the floor. Let the torso rest back. Clarify supine hand to big toe in this shape. Maintain hand in this shape. Prefer clarity over depth in Supine Hand to Big Toe. Take one more breath, then exit without collapsing.
Begin supine for Supine Hand to Big Toe. Keep the back body heavy on the floor. Let the torso rest back. Clarify supine hand to big toe in this shape. Maintain hand in this shape. Prefer clarity over depth in Supine Hand to Big Toe. Take one more breath, then exit without collapsing.
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.
