intermediate program
Three concise sessions progress from a balanced flexibility foundation to a controlled peak and then a spacious recovery practice. Each session uses symmetrical timing and a clear warm-up, main phase, and cool-down.
Practice in Daymat
Session 1
A steady introduction combining symmetrical standing work with a quiet seated close.
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 Bound Angle I. Ground through both sit bones. Stack the ribs over the pelvis. Maintain bind in this shape. Prefer clarity over depth in Bound Angle I. When ready, ease out and return to a neutral base.
Session 2
The cycle peak adds one optional deeper variation before a measured seated cool-down.
From standing for Extended Side Angle. Stand with even foot pressure. Keep the torso upright and long. Establish extended side angle in this shape. Clarify warrior stance in this shape. Use the breath to steady Angle without strain. Keep the gaze soft, then step or sit out with care.
From standing for Extended Side Angle. Stand with even foot pressure. Keep the torso upright and long. Establish extended side angle in this shape. Clarify warrior stance in this shape. Use the breath to steady Angle 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.
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
Brief standing mobility gives way to a long, symmetrical seated recovery hold.
From standing for Side Wide Legged Forward Bend. Stand with even foot pressure. Hinge forward from the hips with a long spine. Organize side wide legged forward bend in this shape. Establish bend in this shape. Clarify forward in this shape. Maintain legged in this shape. Express side in this shape. Keep Side intentional rather than rushed. Keep the gaze soft, then step or sit out with care.
From standing for Side Wide Legged Forward Bend. Stand with even foot pressure. Hinge forward from the hips with a long spine. Organize side wide legged forward bend in this shape. Establish bend in this shape. Clarify forward in this shape. Maintain legged in this shape. Express side in this shape. Keep Side intentional rather than rushed. 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.
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.
