beginner program
Seven 20-minute general-wellness sessions progress from accessible lateral and seated flexibility work to a controlled peak, with recovery and integration sessions included.
Practice in Daymat
Session 1
An accessible opening session pairing lateral mobility with familiar seated flexibility work.
Plant the hands for Gate (Preparation). Share load across the contact points. Brace lightly through the core. Maintain kneeling side stretch in this shape. Express partial setup in this shape. Prefer clarity over depth in Gate (Preparation). Take one more breath, then exit without collapsing.
Plant the hands for Gate (Preparation). Share load across the contact points. Brace lightly through the core. Maintain kneeling side stretch in this shape. Express partial setup in this shape. Prefer clarity over depth in Gate (Preparation). Take one more breath, then exit without collapsing.
Begin on the hands for Reverse Gate. Organize the mixed support points. Keep a strong plank-like center. Express kneeling side stretch in this shape. Organize reversed orientation in this shape. Refine Reverse Gate only within a pain-free range. Take one more breath, then exit without collapsing.
Begin on the hands for Reverse Gate. Organize the mixed support points. Keep a strong plank-like center. Express kneeling side stretch in this shape. Organize reversed orientation in this shape. Refine Reverse Gate only within a pain-free range. Take one more breath, then exit without collapsing.
From an arm-supported base for Gate. Keep every contact point honest. Hold a firm midsection between the supports. Establish kneeling side stretch in this shape. Prefer clarity over depth in Gate. Keep the gaze soft, then step or sit out with care.
From an arm-supported base for Gate. Keep every contact point honest. Hold a firm midsection between the supports. Establish kneeling side stretch in this shape. Prefer clarity over depth in Gate. 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.
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.
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.
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.
Begin seated for Caterpillar. Settle onto the sit bones. Lengthen the spine upward. Establish long seated fold in this shape. Keep Caterpillar intentional rather than rushed. Take one more breath, then exit without collapsing.
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.
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.
Session 2
The foundation sequence gains one optional main-phase flexibility challenge.
Plant the hands for Gate (Preparation). Share load across the contact points. Brace lightly through the core. Maintain kneeling side stretch in this shape. Express partial setup in this shape. Prefer clarity over depth in Gate (Preparation). Take one more breath, then exit without collapsing.
Plant the hands for Gate (Preparation). Share load across the contact points. Brace lightly through the core. Maintain kneeling side stretch in this shape. Express partial setup in this shape. Prefer clarity over depth in Gate (Preparation). Take one more breath, then exit without collapsing.
Begin on the hands for Reverse Gate. Organize the mixed support points. Keep a strong plank-like center. Express kneeling side stretch in this shape. Organize reversed orientation in this shape. Refine Reverse Gate only within a pain-free range. Take one more breath, then exit without collapsing.
Begin on the hands for Reverse Gate. Organize the mixed support points. Keep a strong plank-like center. Express kneeling side stretch in this shape. Organize reversed orientation in this shape. Refine Reverse Gate only within a pain-free range. Take one more breath, then exit without collapsing.
From an arm-supported base for Gate. Keep every contact point honest. Hold a firm midsection between the supports. Establish kneeling side stretch in this shape. Prefer clarity over depth in Gate. Keep the gaze soft, then step or sit out with care.
From an arm-supported base for Gate. Keep every contact point honest. Hold a firm midsection between the supports. Establish kneeling side stretch in this shape. Prefer clarity over depth in Gate. Keep the gaze soft, then step or sit out with care.
Sit down for Head to Knee III (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. Use the breath to steady (Preparation without strain. Keep the gaze soft, then step or sit out with care.
Sit down for Head to Knee III (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. 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.
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.
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.
Begin seated for Caterpillar. Settle onto the sit bones. Lengthen the spine upward. Establish long seated fold in this shape. Keep Caterpillar intentional rather than rushed. Take one more breath, then exit without collapsing.
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.
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.
Session 3
A seated sequence develops forward-bending range through two optional challenges.
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.
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 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.
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.
Sit down for Head to Knee III (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. Use the breath to steady (Preparation without strain. Keep the gaze soft, then step or sit out with care.
Sit down for Head to Knee III (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. Use the breath to steady (Preparation without strain. 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.
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 Shoelace Forward Bend. Keep the sit bones heavy. Keep the torso upright and long. Express stacked knees in this shape. Refine Shoelace Forward Bend only within a pain-free range. When ready, ease out and return to a neutral base.
From a seat for Shoelace Forward Bend. Keep the sit bones heavy. Keep the torso upright and long. Express stacked knees in this shape. Refine Shoelace Forward Bend only within a pain-free range. When ready, ease out and return to a neutral base.
Begin the inversion for Head to Knee I. Press evenly through the hands. Stabilize the torso upside down. Establish hold the foot in this shape. Keep Head 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 the inversion for Head to Knee I. Press evenly through the hands. Stabilize the torso upside down. Establish hold the foot in this shape. Keep Head intentional rather than rushed. Protect the neck and come down if balance fades. Keep the gaze soft, then step or sit out with care.
Session 4
A lower-intensity session returns to beginner-level ranges for mid-cycle recovery.
Plant the hands for Gate (Preparation). Share load across the contact points. Brace lightly through the core. Maintain kneeling side stretch in this shape. Express partial setup in this shape. Prefer clarity over depth in Gate (Preparation). Take one more breath, then exit without collapsing.
Plant the hands for Gate (Preparation). Share load across the contact points. Brace lightly through the core. Maintain kneeling side stretch in this shape. Express partial setup in this shape. Prefer clarity over depth in Gate (Preparation). Take one more breath, then exit without collapsing.
Begin on the hands for Reverse Gate. Organize the mixed support points. Keep a strong plank-like center. Express kneeling side stretch in this shape. Organize reversed orientation in this shape. Refine Reverse Gate only within a pain-free range. Take one more breath, then exit without collapsing.
Begin on the hands for Reverse Gate. Organize the mixed support points. Keep a strong plank-like center. Express kneeling side stretch in this shape. Organize reversed orientation in this shape. Refine Reverse Gate only within a pain-free range. Take one more breath, then exit without collapsing.
From an arm-supported base for Gate. Keep every contact point honest. Hold a firm midsection between the supports. Establish kneeling side stretch in this shape. Prefer clarity over depth in Gate. Keep the gaze soft, then step or sit out with care.
From an arm-supported base for Gate. Keep every contact point honest. Hold a firm midsection between the supports. Establish kneeling side stretch in this shape. Prefer clarity over depth in Gate. Keep the gaze soft, then step or sit out with care.
Begin the inversion for Head to Knee I. Press evenly through the hands. Stabilize the torso upside down. Establish hold the foot in this shape. Keep Head 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 the inversion for Head to Knee I. Press evenly through the hands. Stabilize the torso upside down. Establish hold the foot in this shape. Keep Head intentional rather than rushed. Protect the neck and come down if balance fades. 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.
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.
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 Seated Forward Bend I (Preparation). Keep the sit bones heavy. Hinge forward from the hips with a long spine. Maintain partial setup in this shape. Keep Seated intentional rather than rushed. Take one more breath, then exit without collapsing.
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.
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.
Session 5
Two optional challenges rebuild the seated flexibility progression after recovery.
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.
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 the inversion for Head to Knee I. Press evenly through the hands. Stabilize the torso upside down. Establish hold the foot in this shape. Keep Head 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 the inversion for Head to Knee I. Press evenly through the hands. Stabilize the torso upside down. Establish hold the foot in this shape. Keep Head intentional rather than rushed. Protect the neck and come down if balance fades. 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.
Sit down for Head to Knee III (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. Use the breath to steady (Preparation without strain. Keep the gaze soft, then step or sit out with care.
Sit down for Head to Knee III (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. Use the breath to steady (Preparation without strain. 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.
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 Shoelace Forward Bend. Keep the sit bones heavy. Keep the torso upright and long. Express stacked knees in this shape. Refine Shoelace Forward Bend only within a pain-free range. When ready, ease out and return to a neutral base.
From a seat for Shoelace Forward Bend. Keep the sit bones heavy. Keep the torso upright and long. Express stacked knees in this shape. Refine Shoelace Forward Bend only within a pain-free range. When ready, ease out and return to a neutral base.
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 6
The cycle peak links three optional seated challenges within a steady 20-minute session.
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.
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 Sleeping Swan. Keep the sit bones heavy. Hinge forward from the hips with a long spine. Express front shin across in this shape. Prefer clarity over depth in Sleeping Swan. Take one more breath, then exit without collapsing.
From a seat for Sleeping Swan. Keep the sit bones heavy. Hinge forward from the hips with a long spine. Express front shin across in this shape. Prefer clarity over depth in Sleeping Swan. 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.
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.
Sit down for Head to Knee III (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. Use the breath to steady (Preparation without strain. Keep the gaze soft, then step or sit out with care.
Sit down for Head to Knee III (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. Use the breath to steady (Preparation without strain. 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.
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 Shoelace Forward Bend. Keep the sit bones heavy. Keep the torso upright and long. Express stacked knees in this shape. Refine Shoelace Forward Bend only within a pain-free range. When ready, ease out and return to a neutral base.
From a seat for Shoelace Forward Bend. Keep the sit bones heavy. Keep the torso upright and long. Express stacked knees in this shape. Refine Shoelace Forward Bend only within a pain-free range. When ready, ease out and return to a neutral base.
Begin the inversion for Head to Knee I. Press evenly through the hands. Stabilize the torso upside down. Establish hold the foot in this shape. Keep Head 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 the inversion for Head to Knee I. Press evenly through the hands. Stabilize the torso upside down. Establish hold the foot in this shape. Keep Head intentional rather than rushed. Protect the neck and come down if balance fades. Keep the gaze soft, then step or sit out with care.
Session 7
A beginner-level integration session revisits familiar ranges and closes the cycle gently.
Plant the hands for Gate (Preparation). Share load across the contact points. Brace lightly through the core. Maintain kneeling side stretch in this shape. Express partial setup in this shape. Prefer clarity over depth in Gate (Preparation). Take one more breath, then exit without collapsing.
Plant the hands for Gate (Preparation). Share load across the contact points. Brace lightly through the core. Maintain kneeling side stretch in this shape. Express partial setup in this shape. Prefer clarity over depth in Gate (Preparation). Take one more breath, then exit without collapsing.
Begin on the hands for Reverse Gate. Organize the mixed support points. Keep a strong plank-like center. Express kneeling side stretch in this shape. Organize reversed orientation in this shape. Refine Reverse Gate only within a pain-free range. Take one more breath, then exit without collapsing.
Begin on the hands for Reverse Gate. Organize the mixed support points. Keep a strong plank-like center. Express kneeling side stretch in this shape. Organize reversed orientation in this shape. Refine Reverse Gate only within a pain-free range. Take one more breath, then exit without collapsing.
From an arm-supported base for Gate. Keep every contact point honest. Hold a firm midsection between the supports. Establish kneeling side stretch in this shape. Prefer clarity over depth in Gate. Keep the gaze soft, then step or sit out with care.
From an arm-supported base for Gate. Keep every contact point honest. Hold a firm midsection between the supports. Establish kneeling side stretch in this shape. Prefer clarity over depth in Gate. Keep the gaze soft, then step or sit out with care.
From a seat for Shoelace Forward Bend. Keep the sit bones heavy. Keep the torso upright and long. Express stacked knees in this shape. Refine Shoelace Forward Bend only within a pain-free range. When ready, ease out and return to a neutral base.
From a seat for Shoelace Forward Bend. Keep the sit bones heavy. Keep the torso upright and long. Express stacked knees in this shape. Refine Shoelace Forward Bend only within a pain-free range. 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.
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.
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 Seated Forward Bend I (Preparation). Keep the sit bones heavy. Hinge forward from the hips with a long spine. Maintain partial setup in this shape. Keep Seated intentional rather than rushed. Take one more breath, then exit without collapsing.
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.
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.
