advanced program
Three ten-minute sessions progress from foundational balance patterns to an asymmetric peak, followed by a measured integration practice with additional settling time.
Practice in Daymat
Session 1
Establishes steady timing through accessible seated preparation and two coordinated balance patterns before a long settling finish.
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.
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 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 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.
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.
From an arm-supported base for Downward-Facing Dog with Hamstring Stretch. Keep every contact point honest. Keep the torso organized while inverted. Express alternating bent knee in this shape. Organize inverted v shape in this shape. Use the breath to steady Stretch without strain. Protect the neck and come down if balance fades. Take one more breath, then exit without collapsing.
From an arm-supported base for Downward-Facing Dog with Hamstring Stretch. Keep every contact point honest. Keep the torso organized while inverted. Express alternating bent knee in this shape. Organize inverted v shape in this shape. Use the breath to steady Stretch without strain. Protect the neck and come down if balance fades. 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
Builds from familiar seated preparation into two optional asymmetric arm-balance challenges linked by a supported transition.
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.
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 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 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 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.
From a balance setup for Flying Man. Stack weight into the hands. Keep the torso upright and long. Establish one leg lifted in this shape. Use the breath to steady Man without strain. Take one more breath, then exit without collapsing.
From a balance setup for Flying Man. Stack weight into the hands. Keep the torso upright and long. Establish one leg lifted in this shape. Use the breath to steady Man 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 3
Integrates bilateral inversion balance at reduced volume, followed by the cycle's longest settling phase.
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.
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 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 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.
Invert carefully for Supported Shoulder Stand with Eagle Legs. Spread the fingers and press the palms. Maintain inverted torso control. Clarify eagle arms in this shape. Maintain eagle wrap in this shape. Express shoulders support in this shape. Use the breath to steady Legs 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 Supported Shoulder Stand with Eagle Legs. Spread the fingers and press the palms. Maintain inverted torso control. Clarify eagle arms in this shape. Maintain eagle wrap in this shape. Express shoulders support in this shape. Use the breath to steady Legs 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 Handstand with Eagle Legs. Spread the fingers and press the palms. Maintain inverted torso control. Express eagle arms in this shape. Organize eagle wrap in this shape. Establish hands support inverted balance in this shape. Refine Handstand with Eagle Legs only within a pain-free range. Protect the neck and come down if balance fades. When ready, ease out and return to a neutral base.
Invert carefully for Handstand with Eagle Legs. Spread the fingers and press the palms. Maintain inverted torso control. Express eagle arms in this shape. Organize eagle wrap in this shape. Establish hands support inverted balance in this shape. Refine Handstand with Eagle Legs only within a pain-free range. Protect the neck and come down if balance fades. When ready, ease out and return to a neutral base.
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.
