intermediate program
Seven ten-minute sessions progress from foundational seated mobility through twisting and lateral movement, then conclude with a quiet floor-based integration practice.
Practice in Daymat
Session 1
A steady seated sequence establishes the cycle's mobility baseline with equal time on both sides.
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.
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 Rock the Baby. Keep the sit bones heavy. Keep the torso upright and long. Organize cradled leg in this shape. Keep Rock intentional rather than rushed. Take one more breath, then exit without collapsing.
From a seat for Rock the Baby. Keep the sit bones heavy. Keep the torso upright and long. Organize cradled leg in this shape. Keep Rock intentional rather than rushed. Take one more breath, then exit without collapsing.
Session 2
Bilateral rotation leads into a smooth sequence for hips and seated mobility.
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.
Sit down for Archer's. Ground through both sit bones. Extend the front body with control. Clarify backbend in this shape. Maintain hold the ankles in this shape. Refine Archer's only within a pain-free range. Keep the gaze soft, then step or sit out with care.
Sit down for Archer's. Ground through both sit bones. Extend the front body with control. Clarify backbend in this shape. Maintain hold the ankles in this shape. Refine Archer's only within a pain-free range. Keep the gaze soft, then step or sit out with care.
Begin seated for Cow Face. Settle onto the sit bones. Lengthen the spine upward. Clarify spinal wave in this shape. Maintain stacked knees and bound arms in this shape. Prefer clarity over depth in Cow Face. Keep the gaze soft, then step or sit out with care.
Begin seated for Cow Face. Settle onto the sit bones. Lengthen the spine upward. Clarify spinal wave in this shape. Maintain stacked knees and bound arms in this shape. Prefer clarity over depth in Cow Face. Keep the gaze soft, then step or sit out with care.
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 layered seated practice introduces one optional challenge while preserving balanced bilateral work.
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.
Sit down for Half Lord of the Fishes. Ground through both sit bones. Stack the ribs over the pelvis. Organize chest lift in this shape. Establish revolved seated spine in this shape. Use the breath to steady Fishes without strain. When ready, ease out and return to a neutral base.
Sit down for Half Lord of the Fishes. Ground through both sit bones. Stack the ribs over the pelvis. Organize chest lift in this shape. Establish revolved seated spine in this shape. Use the breath to steady Fishes without strain. 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.
Begin seated for Cow Face. Settle onto the sit bones. Lengthen the spine upward. Clarify spinal wave in this shape. Maintain stacked knees and bound arms in this shape. Prefer clarity over depth in Cow Face. Keep the gaze soft, then step or sit out with care.
Begin seated for Cow Face. Settle onto the sit bones. Lengthen the spine upward. Clarify spinal wave in this shape. Maintain stacked knees and bound arms in this shape. Prefer clarity over depth in Cow Face. Keep the gaze soft, then step or sit out with care.
Sit down for 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
A lower-intensity floor sequence provides recovery through spacious, supported mobility.
From your back for Supine Tabletop. Let the spine settle onto the floor. Keep the torso soft and reclined. Organize hands and knees in this shape. Establish partial setup in this shape. Clarify twist in this shape. Use the breath to steady Tabletop without strain. Take one more breath, then exit without collapsing.
Lie on your back for Constructive Rest. Rest the whole back on the mat. Stay reclined and easy. Maintain full body rest in this shape. Prefer clarity over depth in Constructive Rest. Keep the gaze soft, then step or sit out with care.
From your back for Supine Bound Angle. Let the spine settle onto the floor. Keep the torso soft and reclined. Organize bind in this shape. Prefer clarity over depth in Supine Bound Angle. Keep the gaze soft, then step or sit out with care.
Lie on your back for Extended Supine Bound Angle. Rest the whole back on the mat. Stay reclined and easy. Establish bind in this shape. Refine Extended Supine Bound Angle only within a pain-free range. When ready, ease out and return to a neutral base.
From your back for Supine Hand to Big Toe (Preparation). Let the spine settle onto the floor. Keep the torso soft and reclined. Maintain hand to foot in this shape. Express partial setup in this shape. Prefer clarity over depth in Supine Hand to Big Toe (Preparation). Take one more breath, then exit without collapsing.
From your back for Supine Hand to Big Toe (Preparation). Let the spine settle onto the floor. Keep the torso soft and reclined. Maintain hand to foot in this shape. Express partial setup in this shape. Prefer clarity over depth in Supine Hand to Big Toe (Preparation). Take one more breath, then exit without collapsing.
Lie on your back for Supine Pigeon. Rest the whole back on the mat. Stay reclined and easy. Maintain front shin across in this shape. Refine Supine Pigeon only within a pain-free range. Keep the gaze soft, then step or sit out with care.
Lie on your back for Supine Pigeon. Rest the whole back on the mat. Stay reclined and easy. Maintain front shin across in this shape. Refine Supine Pigeon only within a pain-free range. Keep the gaze soft, then step or sit out with care.
Session 5
Standing lateral movement transitions into seated mobility with one optional complexity increase.
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.
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.
Session 6
The peak session layers two optional rotational challenges between steady preparation and a quiet 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.
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 Half Lord of the Fishes. Ground through both sit bones. Stack the ribs over the pelvis. Organize chest lift in this shape. Establish revolved seated spine in this shape. Use the breath to steady Fishes without strain. When ready, ease out and return to a neutral base.
Sit down for Half Lord of the Fishes. Ground through both sit bones. Stack the ribs over the pelvis. Organize chest lift in this shape. Establish revolved seated spine in this shape. Use the breath to steady Fishes without strain. 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.
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
A quiet supine sequence closes the cycle with balanced bilateral mobility and an easy pace.
Lie on your back for Constructive Rest. Rest the whole back on the mat. Stay reclined and easy. Maintain full body rest in this shape. Prefer clarity over depth in Constructive Rest. Keep the gaze soft, then step or sit out with care.
From your back for Supine Bound Angle. Let the spine settle onto the floor. Keep the torso soft and reclined. Organize bind in this shape. Prefer clarity over depth in Supine Bound Angle. Keep the gaze soft, then step or sit out with care.
Lie on your back for Extended Supine Bound Angle. Rest the whole back on the mat. Stay reclined and easy. Establish bind in this shape. Refine Extended Supine Bound Angle only within a pain-free range. When ready, ease out and return to a neutral base.
From your back for Supine Hand to Big Toe (Preparation). Let the spine settle onto the floor. Keep the torso soft and reclined. Maintain hand to foot in this shape. Express partial setup in this shape. Prefer clarity over depth in Supine Hand to Big Toe (Preparation). Take one more breath, then exit without collapsing.
From your back for Supine Hand to Big Toe (Preparation). Let the spine settle onto the floor. Keep the torso soft and reclined. Maintain hand to foot in this shape. Express partial setup in this shape. Prefer clarity over depth in Supine Hand to Big Toe (Preparation). Take one more breath, then exit without collapsing.
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.
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.
