beginner program
A three-day progression from foundational standing strength to a balanced peak session, with a brief seated finish each day.
Practice in Daymat
Session 1
A low-intensity foundation emphasizing steady standing strength and an easy seated finish.
Stand tall with the feet parallel and the inner ankles drawing toward each other. Join the palms in prayer hands in front of the sternum and lift through the crown without hardening the shoulders. Keep the weight shared through heels and the balls of the feet. Relax the arms by the sides if the hands need a rest.
Stand tall for Upward Salute. Root evenly through both feet. Stack the ribs over the pelvis. Establish feet parallel in this shape. Keep Upward intentional rather than rushed. Keep the gaze soft, then step or sit out with care.
Begin standing for Goddess. Share weight through both feet. Lengthen the spine upward. Maintain wide squat in this shape. Refine Goddess only within a pain-free range. Take one more breath, then exit without collapsing.
Begin standing for Goddess. Share weight through both feet. Lengthen the spine upward. Maintain wide squat in this shape. Refine Goddess only within a pain-free range. Take one more breath, then exit without collapsing.
Stand tall for Goddess with Arms Up. Root evenly through both feet. Stack the ribs over the pelvis. Organize arms raised in this shape. Establish wide squat in this shape. Use the breath to steady Up without strain. When ready, ease out and return to a neutral base.
Stand tall for Goddess with Arms Up. Root evenly through both feet. Stack the ribs over the pelvis. Organize arms raised in this shape. Establish wide squat in this shape. Use the breath to steady Up without strain. When ready, ease out and return to a neutral base.
From standing for Goddess with Cactus Arms. Stand with even foot pressure. Keep the torso upright and long. Express cactus arms in this shape. Organize wide squat in this shape. Keep Goddess intentional rather than rushed. Take one more breath, then exit without collapsing.
From standing for Goddess with Cactus Arms. Stand with even foot pressure. Keep the torso upright and long. Express cactus arms in this shape. Organize wide squat in this shape. Keep Goddess intentional rather than rushed. Take one more breath, then exit without collapsing.
Lower the back knee for Kneeling Lunge with Prayer Hands. Stack the front knee above the ankle and bring the palms together at the heart. Lengthen the spine before any twist or fold, and keep the hips squared forward. Soften the hands down and step forward to leave Keep crescent lunge clear throughout.
Lower the back knee for Kneeling Lunge with Prayer Hands. Stack the front knee above the ankle and bring the palms together at the heart. Lengthen the spine before any twist or fold, and keep the hips squared forward. Soften the hands down and step forward to leave Keep crescent lunge clear throughout.
Stand tall for Star with Hands Interlaced. Root evenly through both feet. Stack the ribs over the pelvis. Maintain star with hands interlaced in this shape. Express interlaced in this shape. Organize star in this shape. Use the breath to steady Interlaced without strain. When ready, ease out and return to a neutral base.
Stand tall for Star with Hands Interlaced. Root evenly through both feet. Stack the ribs over the pelvis. Maintain star with hands interlaced in this shape. Express interlaced in this shape. Organize star in this shape. Use the breath to steady Interlaced without strain. When ready, ease out and return to a neutral base.
Begin standing for Star with Reverse Prayer Hands. Share weight through both feet. Lengthen the spine upward. Organize prayer hands in this shape. Establish reversed orientation in this shape. Refine Star with Reverse Prayer Hands only within a pain-free range. When ready, ease out and return to a neutral base.
Begin standing for Star with Reverse Prayer Hands. Share weight through both feet. Lengthen the spine upward. Organize prayer hands in this shape. Establish reversed orientation in this shape. Refine Star with Reverse Prayer Hands 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 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.
Session 2
A moderate session adding sustained heel balance and one progressive standing challenge.
Begin standing for Mountain with Feet Apart. Share weight through both feet. Lengthen the spine upward. Clarify feet parallel in this shape. Keep Mountain intentional rather than rushed. Keep the gaze soft, then step or sit out with care.
Begin standing for Goddess. Share weight through both feet. Lengthen the spine upward. Maintain wide squat in this shape. Refine Goddess only within a pain-free range. Take one more breath, then exit without collapsing.
Begin standing for Goddess. Share weight through both feet. Lengthen the spine upward. Maintain wide squat in this shape. Refine Goddess only within a pain-free range. Take one more breath, then exit without collapsing.
Stand tall for Goddess with Arms Up. Root evenly through both feet. Stack the ribs over the pelvis. Organize arms raised in this shape. Establish wide squat in this shape. Use the breath to steady Up without strain. When ready, ease out and return to a neutral base.
Stand tall for Goddess with Arms Up. Root evenly through both feet. Stack the ribs over the pelvis. Organize arms raised in this shape. Establish wide squat in this shape. Use the breath to steady Up without strain. When ready, ease out and return to a neutral base.
From standing for Goddess with Heel Lift. Stand with even foot pressure. Keep the torso upright and long. Organize heels lifted in this shape. Establish wide squat in this shape. Use the breath to steady Lift without strain. Keep the gaze soft, then step or sit out with care.
From standing for Goddess with Heel Lift. Stand with even foot pressure. Keep the torso upright and long. Organize heels lifted in this shape. Establish wide squat in this shape. Use the breath to steady Lift without strain. Keep the gaze soft, then step or sit out with care.
Begin standing for Crescent Lunge with Prayer Hands. Share weight through both feet. Lengthen the spine upward. Clarify crescent lunge in this shape. Maintain prayer hands in this shape. Prefer clarity over depth in Crescent Lunge with Prayer Hands. Keep the gaze soft, then step or sit out with care.
Begin standing for Crescent Lunge with Prayer Hands. Share weight through both feet. Lengthen the spine upward. Clarify crescent lunge in this shape. Maintain prayer hands in this shape. Prefer clarity over depth in Crescent Lunge with Prayer Hands. Keep the gaze soft, then step or sit out with care.
Stand tall for Star with Hands Interlaced. Root evenly through both feet. Stack the ribs over the pelvis. Maintain star with hands interlaced in this shape. Express interlaced in this shape. Organize star in this shape. Use the breath to steady Interlaced without strain. When ready, ease out and return to a neutral base.
Stand tall for Star with Hands Interlaced. Root evenly through both feet. Stack the ribs over the pelvis. Maintain star with hands interlaced in this shape. Express interlaced in this shape. Organize star in this shape. Use the breath to steady Interlaced without strain. When ready, ease out and return to a neutral base.
Begin standing for Star with Reverse Prayer Hands. Share weight through both feet. Lengthen the spine upward. Organize prayer hands in this shape. Establish reversed orientation in this shape. Refine Star with Reverse Prayer Hands only within a pain-free range. When ready, ease out and return to a neutral base.
Begin standing for Star with Reverse Prayer Hands. Share weight through both feet. Lengthen the spine upward. Organize prayer hands in this shape. Establish reversed orientation in this shape. Refine Star with Reverse Prayer Hands only within a pain-free range. When ready, ease out and return to a neutral base.
Stand in Extended Mountain with the feet parallel and the arms reaching overhead. Spread the fingers, soften the shoulders away from the ears, and lengthen through the side body. Keep the ribs stacked over the pelvis without flaring. Lower the arms and return to a quiet Mountain stance to exit Keep arms raised clear throughout.
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
The cycle peak combines lateral movement, balance, and sustained lower-body strength before settling.
Stand tall with the feet parallel and the inner ankles drawing toward each other. Join the palms in prayer hands in front of the sternum and lift through the crown without hardening the shoulders. Keep the weight shared through heels and the balls of the feet. Relax the arms by the sides if the hands need a rest.
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.
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 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.
Begin standing for Goddess. Share weight through both feet. Lengthen the spine upward. Maintain wide squat in this shape. Refine Goddess only within a pain-free range. Take one more breath, then exit without collapsing.
Begin standing for Goddess. Share weight through both feet. Lengthen the spine upward. Maintain wide squat in this shape. Refine Goddess only within a pain-free range. Take one more breath, then exit without collapsing.
Begin standing for Goddess on Toes. Share weight through both feet. Lengthen the spine upward. Maintain heels lifted in this shape. Express wide squat in this shape. Refine Goddess on Toes only within a pain-free range. Keep the gaze soft, then step or sit out with care.
Begin standing for Goddess on Toes. Share weight through both feet. Lengthen the spine upward. Maintain heels lifted in this shape. Express wide squat in this shape. Refine Goddess on Toes only within a pain-free range. Keep the gaze soft, then step or sit out with care.
Lower the back knee for Kneeling Lunge with Prayer Hands. Stack the front knee above the ankle and bring the palms together at the heart. Lengthen the spine before any twist or fold, and keep the hips squared forward. Soften the hands down and step forward to leave Keep crescent lunge clear throughout.
Lower the back knee for Kneeling Lunge with Prayer Hands. Stack the front knee above the ankle and bring the palms together at the heart. Lengthen the spine before any twist or fold, and keep the hips squared forward. Soften the hands down and step forward to leave Keep crescent lunge clear throughout.
Stand tall for Star with Hands Interlaced. Root evenly through both feet. Stack the ribs over the pelvis. Maintain star with hands interlaced in this shape. Express interlaced in this shape. Organize star in this shape. Use the breath to steady Interlaced without strain. When ready, ease out and return to a neutral base.
Stand tall for Star with Hands Interlaced. Root evenly through both feet. Stack the ribs over the pelvis. Maintain star with hands interlaced in this shape. Express interlaced in this shape. Organize star in this shape. Use the breath to steady Interlaced without strain. When ready, ease out and return to a neutral base.
Begin standing for Star with Reverse Prayer Hands. Share weight through both feet. Lengthen the spine upward. Organize prayer hands in this shape. Establish reversed orientation in this shape. Refine Star with Reverse Prayer Hands only within a pain-free range. When ready, ease out and return to a neutral base.
Begin standing for Star with Reverse Prayer Hands. Share weight through both feet. Lengthen the spine upward. Organize prayer hands in this shape. Establish reversed orientation in this shape. Refine Star with Reverse Prayer Hands 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 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.
