beginner program
Three ten-minute sessions progress from an accessible opening practice to a moderate flexibility peak, followed by a lower-intensity recovery day.
Practice in Daymat
Session 1
An accessible introduction combining lateral opening, balanced forward folds, and a spacious finish.
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.
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.
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 2
A moderate peak session pairing longer lateral lines with balanced seated flexibility work.
From your back for Banana. Let the spine settle onto the floor. Keep the torso soft and reclined. Clarify side stretch on the back in this shape. Prefer clarity over depth in Banana. Keep the gaze soft, then step or sit out with care.
From your back for Banana. Let the spine settle onto the floor. Keep the torso soft and reclined. Clarify side stretch on the back in this shape. Prefer clarity over depth in Banana. Keep the gaze soft, then step or sit out with care.
Stand tall for Triangle. Root evenly through both feet. Stack the ribs over the pelvis. Express extended side line in this shape. Use the breath to steady Triangle without strain. Keep the gaze soft, then step or sit out with care.
Stand tall for Triangle. Root evenly through both feet. Stack the ribs over the pelvis. Express extended side line in this shape. Use the breath to steady Triangle without strain. Keep the gaze soft, then step or sit out with care.
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.
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.
Session 3
A lower-intensity consolidation session revisiting familiar ranges with a quiet closing hold.
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.
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 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.
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.
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.
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.
