advanced program
Three advanced-level general-wellness sessions progress from lateral mobility to a controlled backbend peak, followed by a quieter flexibility-focused integration day.
Practice in Daymat
Session 1
A steady lateral sequence establishes symmetrical range before a quiet seated close.
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.
From an arm-supported base for Gate. Keep every contact point honest. Hold a firm midsection between the supports. Establish kneeling side stretch in this shape. Prefer clarity over depth in Gate. Keep the gaze soft, then step or sit out with care.
From an arm-supported base for Gate. Keep every contact point honest. Hold a firm midsection between the supports. Establish kneeling side stretch in this shape. Prefer clarity over depth in Gate. 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 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 standing for Bound Triangle. Stand with even foot pressure. Keep the torso upright and long. Maintain bind in this shape. Express extended side line in this shape. Refine Bound Triangle only within a pain-free range. Take one more breath, then exit without collapsing.
From standing for Bound Triangle. Stand with even foot pressure. Keep the torso upright and long. Maintain bind in this shape. Express extended side line in this shape. Refine Bound Triangle only within a pain-free range. 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.
Begin standing for Side Angle. Share weight through both feet. Lengthen the spine upward. Clarify extended side angle in this shape. Use the breath to steady Angle without strain. Keep the gaze soft, then step or sit out with care.
Begin standing for Side Angle. Share weight through both feet. Lengthen the spine upward. Clarify extended side angle in this shape. Use the breath to steady Angle without strain. Keep the gaze soft, then step or sit out with care.
From a seat for Butterfly (Preparation). Keep the sit bones heavy. Keep the torso upright and long. Clarify partial setup in this shape. Maintain soles of the feet together in this shape. Use the breath to steady (Preparation without strain. 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.
Session 2
Lateral preparation leads into a compact backbend peak, followed by balanced seated holds.
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.
From an arm-supported base for Gate. Keep every contact point honest. Hold a firm midsection between the supports. Establish kneeling side stretch in this shape. Prefer clarity over depth in Gate. Keep the gaze soft, then step or sit out with care.
From an arm-supported base for Gate. Keep every contact point honest. Hold a firm midsection between the supports. Establish kneeling side stretch in this shape. Prefer clarity over depth in Gate. Keep the gaze soft, then step or sit out with care.
Begin seated for Seated Gate (Preparation). Settle onto the sit bones. Lengthen the spine upward. Clarify kneeling side stretch in this shape. Maintain partial setup in this shape. Use the breath to steady (Preparation without strain. Keep the gaze soft, then step or sit out with care.
Begin seated for Seated Gate (Preparation). Settle onto the sit bones. Lengthen the spine upward. Clarify kneeling side stretch in this shape. Maintain partial setup in this shape. Use the breath to steady (Preparation without strain. Keep the gaze soft, then step or sit out with care.
Begin on the hands for Inverted Staff. Organize the mixed support points. Keep a strong plank-like center. Establish both legs behind the head in this shape. Clarify legs extended forward in this shape. Use the breath to steady Staff without strain. Take one more breath, then exit without collapsing.
Invert carefully for One Legged Inverted Staff. Spread the fingers and press the palms. Maintain inverted torso control. Maintain legs extended forward in this shape. Use the breath to steady Staff without strain. Protect the neck and come down if balance fades. Keep the gaze soft, then step or sit out with care.
Invert carefully for One Legged Inverted Staff. Spread the fingers and press the palms. Maintain inverted torso control. Maintain legs extended forward in this shape. Use the breath to steady Staff without strain. Protect the neck and come down if balance fades. Keep the gaze soft, then step or sit out with care.
From an arm-supported base for One Legged Inverted Staff. Keep every contact point honest. Hold a firm midsection between the supports. Maintain legs extended forward in this shape. Use the breath to steady Staff without strain. Keep the gaze soft, then step or sit out with care.
From an arm-supported base for One Legged Inverted Staff. Keep every contact point honest. Hold a firm midsection between the supports. Maintain legs extended forward in this shape. Use the breath to steady Staff without strain. Keep the gaze soft, then step or sit out with care.
Sit down for Head to Knee III (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. Use the breath to steady (Preparation without strain. Keep the gaze soft, then step or sit out with care.
Sit down for Head to Knee III (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. Use the breath to steady (Preparation without strain. 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
Familiar standing patterns transition into longer seated holds for lower-intensity integration.
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.
From standing for Bound Triangle. Stand with even foot pressure. Keep the torso upright and long. Maintain bind in this shape. Express extended side line in this shape. Refine Bound Triangle only within a pain-free range. Take one more breath, then exit without collapsing.
From standing for Bound Triangle. Stand with even foot pressure. Keep the torso upright and long. Maintain bind in this shape. Express extended side line in this shape. Refine Bound Triangle only within a pain-free range. 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.
Begin standing for Side Angle. Share weight through both feet. Lengthen the spine upward. Clarify extended side angle in this shape. Use the breath to steady Angle without strain. Keep the gaze soft, then step or sit out with care.
Begin standing for Side Angle. Share weight through both feet. Lengthen the spine upward. Clarify extended side angle in this shape. Use the breath to steady Angle 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 seated for Seated Gate (Preparation). Settle onto the sit bones. Lengthen the spine upward. Clarify kneeling side stretch in this shape. Maintain partial setup in this shape. Use the breath to steady (Preparation without strain. Keep the gaze soft, then step or sit out with care.
Begin seated for Seated Gate (Preparation). Settle onto the sit bones. Lengthen the spine upward. Clarify kneeling side stretch in this shape. Maintain partial setup in this shape. Use the breath to steady (Preparation without strain. 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.
