advanced program
Three progressive 20-minute sessions combine seated preparation, balanced strength work, deliberate resets, and calm finishes.
Practice in Daymat
Session 1
Establish a steady base, explore two brief balance blocks, and return to an easy seated finish.
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.
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.
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.
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.
Plant the hands for One Legged Dolphin. Press the forearms while the feet stay active. Maintain inverted torso control. Express forearm support in this shape. Organize raised leg in this shape. Keep One intentional rather than rushed. Protect the neck and come down if balance fades. When ready, ease out and return to a neutral base.
Plant the hands for One Legged Dolphin. Press the forearms while the feet stay active. Maintain inverted torso control. Express forearm support in this shape. Organize raised leg in this shape. Keep One intentional rather than rushed. Protect the neck and come down if balance fades. When ready, ease out and return to a neutral base.
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.
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 balancing for Crane. Press evenly through the hands. Lengthen the spine upward. Organize knees on upper arms in this shape. Refine Crane only within a pain-free range. Take one more breath, then exit without collapsing.
From a balance setup for Eight Angle. Stack weight into the hands. Keep the torso upright and long. Clarify arm balance with legs hooked in this shape. Keep Eight intentional rather than rushed. When ready, ease out and return to a neutral base.
From a balance setup for Eight Angle. Stack weight into the hands. Keep the torso upright and long. Clarify arm balance with legs hooked in this shape. Keep Eight 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.
Session 2
Extend balanced effort across both sides while preserving quiet resets between strength-focused blocks.
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.
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.
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 balance setup for Eight Angle. Stack weight into the hands. Keep the torso upright and long. Clarify arm balance with legs hooked in this shape. Keep Eight intentional rather than rushed. When ready, ease out and return to a neutral base.
From a balance setup for Eight Angle. Stack weight into the hands. Keep the torso upright and long. Clarify arm balance with legs hooked in this shape. Keep Eight intentional rather than rushed. When ready, ease out and return to a neutral base.
Begin balancing for Flying Lizard. Press evenly through the hands. Lengthen the spine upward. Maintain front foot outside the hand in this shape. Express one leg lifted in this shape. Keep Flying intentional rather than rushed. Take one more breath, then exit without collapsing.
Begin balancing for Flying Lizard. Press evenly through the hands. Lengthen the spine upward. Maintain front foot outside the hand in this shape. Express one leg lifted in this shape. Keep Flying intentional rather than rushed. 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.
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.
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.
Begin on the hands for Three Legged Downward-Facing Dog. Organize the mixed support points. Stabilize the torso upside down. Clarify inverted v shape in this shape. Maintain raised leg in this shape. Keep Three 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 on the hands for Three Legged Downward-Facing Dog. Organize the mixed support points. Stabilize the torso upside down. Clarify inverted v shape in this shape. Maintain raised leg in this shape. Keep Three intentional rather than rushed. Protect the neck and come down if balance fades. Keep the gaze soft, then step or sit out with care.
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.
Session 3
Bring the cycle to a focused peak with three optional challenges separated by spacious seated recovery.
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.
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.
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 balance setup for Eight Angle. Stack weight into the hands. Keep the torso upright and long. Clarify arm balance with legs hooked in this shape. Keep Eight intentional rather than rushed. When ready, ease out and return to a neutral base.
From a balance setup for Eight Angle. Stack weight into the hands. Keep the torso upright and long. Clarify arm balance with legs hooked in this shape. Keep Eight intentional rather than rushed. When ready, ease out and return to a neutral base.
Begin balancing for Flying Lizard. Press evenly through the hands. Lengthen the spine upward. Maintain front foot outside the hand in this shape. Express one leg lifted in this shape. Keep Flying intentional rather than rushed. Take one more breath, then exit without collapsing.
Begin balancing for Flying Lizard. Press evenly through the hands. Lengthen the spine upward. Maintain front foot outside the hand in this shape. Express one leg lifted in this shape. Keep Flying intentional rather than rushed. 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.
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 balancing for Crane. Press evenly through the hands. Lengthen the spine upward. Organize knees on upper arms in this shape. Refine Crane only within a pain-free range. Take one more breath, then exit without collapsing.
Begin balancing for One Legged Crane I. Press evenly through the hands. Lengthen the spine upward. Maintain knees on upper arms in this shape. Express one leg lifted in this shape. Keep One intentional rather than rushed. Take one more breath, then exit without collapsing.
Begin balancing for One Legged Crane I. Press evenly through the hands. Lengthen the spine upward. Maintain knees on upper arms in this shape. Express one leg lifted in this shape. Keep One intentional rather than rushed. 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.
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.
