intermediate program
Seven concise sessions progress from foundational standing strength through balance, rotation, and upper-body support before an integrated final day.
Practice in Daymat
Session 1
Establish a steady base with accessible standing strength and a quiet seated finish.
Begin standing for Mountain. Share weight through both feet. Lengthen the spine upward. Clarify airplane arms in this shape. Maintain feet parallel in this shape. Refine Mountain only within a pain-free range. 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.
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.
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.
Session 2
Increase balance demand while maintaining grounded lower-body control.
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.
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.
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
Explore lateral strength with even pacing and a longer 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.
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.
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 4
Maintain gentle engagement through spacious standing shapes and an unhurried finish.
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.
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.
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 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.
Session 5
Combine balance and rotation in a measured standing sequence.
From standing for Chair with Open Arm Twist. Stand with even foot pressure. Rotate the torso evenly. Establish bent knee squat in this shape. Clarify twist in this shape. Prefer clarity over depth in Chair with Open Arm Twist. Keep the gaze soft, then step or sit out with care.
From standing for Chair with Open Arm Twist. Stand with even foot pressure. Rotate the torso evenly. Establish bent knee squat in this shape. Clarify twist in this shape. Prefer clarity over depth in Chair with Open Arm Twist. Keep the gaze soft, then step or sit out with care.
Begin standing for Revolved Figure Four. Balance on one standing leg. Turn from a long spine. Organize ankle over opposite thigh in this shape. Establish twist in this shape. Prefer clarity over depth in Revolved Figure Four. When ready, ease out and return to a neutral base.
Begin standing for Revolved Figure Four. Balance on one standing leg. Turn from a long spine. Organize ankle over opposite thigh in this shape. Establish twist in this shape. Prefer clarity over depth in Revolved Figure Four. When ready, ease out and return to a neutral base.
From standing for Revolved Chair with Arms Extended. Stand with even foot pressure. Rotate the torso evenly. Clarify bent knee squat in this shape. Maintain twist in this shape. Keep Revolved intentional rather than rushed. Keep the gaze soft, then step or sit out with care.
From standing for Revolved Chair with Arms Extended. Stand with even foot pressure. Rotate the torso evenly. Clarify bent knee squat in this shape. Maintain twist in this shape. Keep Revolved intentional rather than rushed. 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 6
Reach the weekly peak through upper-body support and coordinated rotation.
Plant the hands for Box with Arm Extension. Share load across the contact points. Brace lightly through the core. Maintain hands and knees in this shape. Express twist in this shape. Refine Box with Arm Extension only within a pain-free range. Keep the gaze soft, then step or sit out with care.
Plant the hands for Box with Arm Extension. Share load across the contact points. Brace lightly through the core. Maintain hands and knees in this shape. Express twist in this shape. Refine Box with Arm Extension only within a pain-free range. Keep the gaze soft, then step or sit out with care.
From an arm-supported base for Crooked Monkey. Keep every contact point honest. Hold a firm midsection between the supports. Express hip opening split in this shape. Prefer clarity over depth in Crooked Monkey. Take one more breath, then exit without collapsing.
From an arm-supported base for Crooked Monkey. Keep every contact point honest. Hold a firm midsection between the supports. Express hip opening split in this shape. Prefer clarity over depth in Crooked Monkey. Take one more breath, then exit without collapsing.
From an arm-supported base for Revolved Downward-Facing Dog. Keep every contact point honest. Keep the torso organized while inverted. Express hand to foot in this shape. Organize inverted v shape in this shape. Establish twist in this shape. Use the breath to steady Dog 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 Revolved Downward-Facing Dog. Keep every contact point honest. Keep the torso organized while inverted. Express hand to foot in this shape. Organize inverted v shape in this shape. Establish twist in this shape. Use the breath to steady Dog without strain. 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.
Session 7
Integrate balance and standing strength at a moderate, composed pace.
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.
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.
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.
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.
