beginner program
Three progressive sessions combine seated preparation, even-sided balance work, focused transitions, and measured recovery. The final session introduces one optional coordination challenge while preserving a calm finish.
Practice in Daymat
Session 1
A low-intensity foundation session with even-sided standing balance and a spacious seated 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 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.
From a seat for Shoelace with Eagle Arms. Keep the sit bones heavy. Keep the torso upright and long. Maintain eagle arms in this shape. Express eagle wrap in this shape. Organize stacked knees in this shape. Use the breath to steady Arms without strain. Keep the gaze soft, then step or sit out with care.
From a seat for Shoelace with Eagle Arms. Keep the sit bones heavy. Keep the torso upright and long. Maintain eagle arms in this shape. Express eagle wrap in this shape. Organize stacked knees in this shape. Use the breath to steady Arms without strain. Keep the gaze soft, then step or sit out with care.
From standing for Figure Four. Support through the single standing foot. Keep the torso upright and long. Maintain ankle over opposite thigh in this shape. Refine Figure Four only within a pain-free range. Take one more breath, then exit without collapsing.
From standing for Figure Four. Support through the single standing foot. Keep the torso upright and long. Maintain ankle over opposite thigh in this shape. Refine Figure Four only within a pain-free range. Take one more breath, then exit without collapsing.
Stand tall for Triangle (Preparation). Root evenly through both feet. Stack the ribs over the pelvis. Maintain extended side line in this shape. Express partial setup in this shape. Keep Triangle intentional rather than rushed. When ready, ease out and return to a neutral base.
Stand tall for Triangle (Preparation). Root evenly through both feet. Stack the ribs over the pelvis. Maintain extended side line in this shape. Express partial setup in this shape. Keep Triangle intentional rather than rushed. When ready, ease out and return to a neutral base.
Sit down for Low Boat. Ground through both sit bones. Stack the ribs over the pelvis. Establish boat shape in this shape. Clarify lifted legs in this shape. Prefer clarity over depth in Low Boat. 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.
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.
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.
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 seated for Hero Twist. Settle onto the sit bones. Turn from a long spine. Maintain one leg folded beside the hip in this shape. Express twist in this shape. Refine Hero Twist only within a pain-free range. Take one more breath, then exit without collapsing.
Begin seated for Hero Twist. Settle onto the sit bones. Turn from a long spine. Maintain one leg folded beside the hip in this shape. Express twist in this shape. Refine Hero Twist only within a pain-free range. Take one more breath, then exit without collapsing.
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 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
A moderate session that lengthens the active balance phase while maintaining an even pace on both sides.
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 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.
From standing for Warrior II. Stand with even foot pressure. Keep the torso upright and long. Organize warrior stance in this shape. Establish warrior two stance in this shape. Prefer clarity over depth in Warrior II. Take one more breath, then exit without collapsing.
From standing for Warrior II. Stand with even foot pressure. Keep the torso upright and long. Organize warrior stance in this shape. Establish warrior two stance in this shape. Prefer clarity over depth in Warrior II. Take one more breath, then exit without collapsing.
Begin seated for Malasana I. Settle onto the sit bones. Lengthen the spine upward. Express deep squat in this shape. Keep Malasana intentional rather than rushed. 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 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.
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 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 Hero Twist. Settle onto the sit bones. Turn from a long spine. Maintain one leg folded beside the hip in this shape. Express twist in this shape. Refine Hero Twist only within a pain-free range. Take one more breath, then exit without collapsing.
Begin seated for Hero Twist. Settle onto the sit bones. Turn from a long spine. Maintain one leg folded beside the hip in this shape. Express twist in this shape. Refine Hero Twist only within a pain-free range. Take one more breath, then exit without collapsing.
From a seat for Shoelace with Eagle Arms. Keep the sit bones heavy. Keep the torso upright and long. Maintain eagle arms in this shape. Express eagle wrap in this shape. Organize stacked knees in this shape. Use the breath to steady Arms without strain. Keep the gaze soft, then step or sit out with care.
From a seat for Shoelace with Eagle Arms. Keep the sit bones heavy. Keep the torso upright and long. Maintain eagle arms in this shape. Express eagle wrap in this shape. Organize stacked knees in this shape. Use the breath to steady Arms 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 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.
Session 3
An integration session with one optional coordination challenge followed by the cycle's longest recovery phase.
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.
From a seat for Shoelace with Eagle Arms. Keep the sit bones heavy. Keep the torso upright and long. Maintain eagle arms in this shape. Express eagle wrap in this shape. Organize stacked knees in this shape. Use the breath to steady Arms without strain. Keep the gaze soft, then step or sit out with care.
From a seat for Shoelace with Eagle Arms. Keep the sit bones heavy. Keep the torso upright and long. Maintain eagle arms in this shape. Express eagle wrap in this shape. Organize stacked knees in this shape. Use the breath to steady Arms without strain. Keep the gaze soft, then step or sit out with care.
Stand tall for Warrior I. Root evenly through both feet. Stack the ribs over the pelvis. Establish warrior one stance in this shape. Clarify warrior stance in this shape. Use the breath to steady I without strain. When ready, ease out and return to a neutral base.
Stand tall for Warrior I. Root evenly through both feet. Stack the ribs over the pelvis. Establish warrior one stance in this shape. Clarify warrior stance in this shape. Use the breath to steady I without strain. When ready, ease out and return to a neutral base.
Plant the hands for Plank on the Knees. Blend hand and knee support. Brace lightly through the core. Maintain plank shape in this shape. Prefer clarity over depth in Plank on the Knees. When ready, ease out and return to a neutral base.
Plant the hands for Balancing Table. Share load across the contact points. Brace lightly through the core. Organize rounded spine in this shape. Prefer clarity over depth in Balancing Table. Take one more breath, then exit without collapsing.
Plant the hands for Balancing Table. Share load across the contact points. Brace lightly through the core. Organize rounded spine in this shape. Prefer clarity over depth in Balancing Table. 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.
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.
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.
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 seated for Hero Twist. Settle onto the sit bones. Turn from a long spine. Maintain one leg folded beside the hip in this shape. Express twist in this shape. Refine Hero Twist only within a pain-free range. Take one more breath, then exit without collapsing.
Begin seated for Hero Twist. Settle onto the sit bones. Turn from a long spine. Maintain one leg folded beside the hip in this shape. Express twist in this shape. Refine Hero Twist only within a pain-free range. Take one more breath, then exit without collapsing.
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 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.
