beginner program
Seven ten-minute sessions progress from simple seated and reclining mobility into gentle rotational and forward-folding variety, with recovery built into the fifth and final days.
Practice in Daymat
Session 1
A calm seated sequence establishes an easy pace and introduces gentle forward folding.
Begin seated for Toe Squat. Settle onto the sit bones. Lengthen the spine upward. Express toe squat in this shape. Organize squat in this shape. Refine Toe Squat 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 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.
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 a seat for Seated. Keep the sit bones heavy. Keep the torso upright and long. Express sit bones grounded in this shape. Organize upright easy seat in this shape. Refine Seated only within a pain-free range. When ready, ease out and return to a neutral base.
Session 2
Reclining shapes introduce balanced rotation while keeping the session quiet and grounded.
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 Belly Twist. Let the spine settle onto the floor. Keep the torso soft and reclined. Clarify twist in this shape. Prefer clarity over depth in Supine Belly Twist. Keep the gaze soft, then step or sit out with care.
From your back for Supine Belly Twist. Let the spine settle onto the floor. Keep the torso soft and reclined. Clarify twist in this shape. Prefer clarity over depth in Supine Belly Twist. Keep the gaze soft, then step or sit out with care.
Lie on your back for Supine Spinal Twist. Rest the whole back on the mat. Stay reclined and easy. Organize reclined twist in this shape. Establish twist in this shape. Keep Supine intentional rather than rushed. Keep the gaze soft, then step or sit out with care.
Lie on your back for Supine Spinal Twist. Rest the whole back on the mat. Stay reclined and easy. Organize reclined twist in this shape. Establish twist in this shape. Keep Supine intentional rather than rushed. Keep the gaze soft, then step or sit out with care.
Session 3
Grounded front-body rest transitions into a steady middle phase and a spacious finish.
Lie face-down for Reverse Corpse with Arms On Sides. Keep the belly and ribs grounded. Maintain a prone torso. Express full body rest in this shape. Organize reversed orientation in this shape. Keep Reverse intentional rather than rushed. Take one more breath, then exit without collapsing.
From your belly for Reverse Corpse. Stay prone through the front body. Keep the torso prone without forcing a lift. Express arms forward in this shape. Organize full body rest in this shape. Establish reversed orientation in this shape. Refine Reverse Corpse only within a pain-free range. When ready, ease out and return to a neutral base.
Begin on the knees for Extended Child's. Keep the knees steady on the mat. Fold from the hip creases. Maintain hips toward heels in this shape. Keep Extended intentional rather than rushed. Keep the gaze soft, then step or sit out with care.
Kneel down for Child's. Support through the knees. Tip the torso forward without rounding harshly. Express hips toward heels in this shape. Keep Child's intentional rather than rushed. Keep the gaze soft, then step or sit out with care.
Open the knees toward the sides of the mat and fold the torso between the thighs. Let the forehead rest and guide the hips toward the heels so the spine can round. Keep the belly quiet and the inner thighs heavy. Walk the hands back toward the knees if they need relief.
Session 4
Balanced seated twists and hip-opening shapes provide the cycle's broadest side-to-side variety.
Sit down for Staff. Ground through both sit bones. Stack the ribs over the pelvis. Express legs extended forward in this shape. Refine Staff only within a pain-free range. Take one more breath, then exit without collapsing.
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 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 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.
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.
Session 5
A recovery-focused reclining practice uses familiar shapes and a longer closing twist.
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 Belly Twist. Let the spine settle onto the floor. Keep the torso soft and reclined. Clarify twist in this shape. Prefer clarity over depth in Supine Belly Twist. Keep the gaze soft, then step or sit out with care.
From your back for Supine Belly Twist. Let the spine settle onto the floor. Keep the torso soft and reclined. Clarify twist in this shape. Prefer clarity over depth in Supine Belly Twist. Keep the gaze soft, then step or sit out with care.
Lie on your back for Supine Spinal Twist. Rest the whole back on the mat. Stay reclined and easy. Organize reclined twist in this shape. Establish twist in this shape. Keep Supine intentional rather than rushed. Keep the gaze soft, then step or sit out with care.
Lie on your back for Supine Spinal Twist. Rest the whole back on the mat. Stay reclined and easy. Organize reclined twist in this shape. Establish twist in this shape. Keep Supine intentional rather than rushed. Keep the gaze soft, then step or sit out with care.
Session 6
A familiar grounded pattern returns with more time devoted to the central sequence.
Lie face-down for Reverse Corpse with Prayer Hands. Keep the belly and ribs grounded. Maintain a prone torso. Establish full body rest in this shape. Clarify prayer hands in this shape. Maintain reversed orientation in this shape. Use the breath to steady Hands without strain. Take one more breath, then exit without collapsing.
Open the knees toward the sides of the mat and fold the torso between the thighs. Let the forehead rest and guide the hips toward the heels so the spine can round. Keep the belly quiet and the inner thighs heavy. Walk the hands back toward the knees if they need relief.
Begin on the knees for Extended Child's. Keep the knees steady on the mat. Fold from the hip creases. Maintain hips toward heels in this shape. Keep Extended intentional rather than rushed. Keep the gaze soft, then step or sit out with care.
Kneel down for Child's. Support through the knees. Tip the torso forward without rounding harshly. Express hips toward heels in this shape. Keep Child's intentional rather than rushed. Keep the gaze soft, then step or sit out with care.
Lie face-down for Reverse Corpse with Arms On Sides. Keep the belly and ribs grounded. Maintain a prone torso. Express full body rest in this shape. Organize reversed orientation in this shape. Keep Reverse intentional rather than rushed. Take one more breath, then exit without collapsing.
Session 7
The final session combines familiar seated mobility with balanced holds and an extended 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.
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.
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.
