beginner program
Seven sequenced sessions develop beginner balance through steady seated preparation, concise standing work, brief arm-supported coordination, and generous cool-down periods.
Practice in Daymat
Session 1
Establishes a steady rhythm with symmetrical seated preparation and concise balance work.
Sit down for Easy Twist. Ground through both sit bones. Twist without collapsing the waist. Maintain crossed legs in this shape. Express twist in this shape. Refine Easy Twist only within a pain-free range. Take one more breath, then exit without collapsing.
Sit down for Easy Twist. Ground through both sit bones. Twist without collapsing the waist. Maintain crossed legs in this shape. Express twist in this shape. Refine Easy Twist only within a pain-free range. Take one more breath, then exit without collapsing.
Begin seated for Shoelace. Settle onto the sit bones. Lengthen the spine upward. Express stacked knees in this shape. Use the breath to steady Shoelace without strain. Keep the gaze soft, then step or sit out with care.
Begin seated for Shoelace. Settle onto the sit bones. Lengthen the spine upward. Express stacked knees in this shape. Use the breath to steady Shoelace without strain. Keep the gaze soft, then step or sit out with care.
From a seat for Shoelace with Eagle Arms. Keep the sit bones heavy. Keep the torso upright and long. Maintain eagle arms in this shape. Express eagle wrap in this shape. Organize stacked knees in this shape. Use the breath to steady Arms without strain. Keep the gaze soft, then step or sit out with care.
From a seat for Shoelace with Eagle Arms. Keep the sit bones heavy. Keep the torso upright and long. Maintain eagle arms in this shape. Express eagle wrap in this shape. Organize stacked knees in this shape. Use the breath to steady Arms without strain. 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.
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 standing for Figure Four. Support through the single standing foot. Keep the torso upright and long. Maintain ankle over opposite thigh in this shape. Refine Figure Four only within a pain-free range. Take one more breath, then exit without collapsing.
From standing for Figure Four. Support through the single standing foot. Keep the torso upright and long. Maintain ankle over opposite thigh in this shape. Refine Figure Four only within a pain-free range. Take one more breath, then exit without collapsing.
Plant the hands for Plank on the Knees. Blend hand and knee support. Brace lightly through the core. Maintain plank shape in this shape. Prefer clarity over depth in Plank on the Knees. When ready, ease out and return to a neutral base.
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.
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.
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.
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 2
A lower-intensity session favors mobility, deliberate pacing, and a longer quiet finish.
Begin seated for Hero Twist. Settle onto the sit bones. Turn from a long spine. Maintain one leg folded beside the hip in this shape. Express twist in this shape. Refine Hero Twist only within a pain-free range. Take one more breath, then exit without collapsing.
Begin seated for Hero Twist. Settle onto the sit bones. Turn from a long spine. Maintain one leg folded beside the hip in this shape. Express twist in this shape. Refine Hero Twist only within a pain-free range. Take one more breath, then exit without collapsing.
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 Shoelace with Eagle Arms. Keep the sit bones heavy. Keep the torso upright and long. Maintain eagle arms in this shape. Express eagle wrap in this shape. Organize stacked knees in this shape. Use the breath to steady Arms without strain. Keep the gaze soft, then step or sit out with care.
From a seat for Shoelace with Eagle Arms. Keep the sit bones heavy. Keep the torso upright and long. Maintain eagle arms in this shape. Express eagle wrap in this shape. Organize stacked knees in this shape. Use the breath to steady Arms without strain. Keep the gaze soft, then step or sit out with care.
Begin seated for Shoelace. Settle onto the sit bones. Lengthen the spine upward. Express stacked knees in this shape. Use the breath to steady Shoelace without strain. Keep the gaze soft, then step or sit out with care.
Begin seated for Shoelace. Settle onto the sit bones. Lengthen the spine upward. Express stacked knees in this shape. Use the breath to steady Shoelace without strain. 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.
Stand tall for Chair with Prayer Hands. Root evenly through both feet. Stack the ribs over the pelvis. Clarify bent knee squat in this shape. Maintain prayer hands in this shape. Prefer clarity over depth in Chair with Prayer Hands. Take one more breath, then exit without collapsing.
From an arm-supported base for Downward-Facing Dog with Heel Raises. Keep every contact point honest. Keep the torso organized while inverted. Express heels lifted in this shape. Organize inverted v shape in this shape. Use the breath to steady Raises without strain. Protect the neck and come down if balance fades. When ready, ease out and return to a neutral base.
From an arm-supported base for Plank on the Knees with Knee to Forehead. Keep hands and the grounded knee active. Keep the torso organized while inverted. Establish inverted v shape in this shape. Clarify knee toward forehead in this shape. Maintain plank shape in this shape. Keep Plank intentional rather than rushed. Protect the neck and come down if balance fades. Take one more breath, then exit without collapsing.
From an arm-supported base for Plank on the Knees with Knee to Forehead. Keep hands and the grounded knee active. Keep the torso organized while inverted. Establish inverted v shape in this shape. Clarify knee toward forehead in this shape. Maintain plank shape in this shape. Keep Plank intentional rather than rushed. Protect the neck and come down if balance fades. Take one more breath, then exit without collapsing.
Begin seated for Toe Squat. Settle onto the sit bones. Lengthen the spine upward. Express toe squat in this shape. Organize squat in this shape. Refine Toe Squat only within a pain-free range. 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.
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.
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.
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 3
Wider standing shapes and measured level changes develop calm, attentive steadiness.
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.
Begin seated for Shoelace. Settle onto the sit bones. Lengthen the spine upward. Express stacked knees in this shape. Use the breath to steady Shoelace without strain. Keep the gaze soft, then step or sit out with care.
Begin seated for Shoelace. Settle onto the sit bones. Lengthen the spine upward. Express stacked knees in this shape. Use the breath to steady Shoelace without strain. Keep the gaze soft, then step or sit out with care.
From a seat for Shoelace with Eagle Arms. Keep the sit bones heavy. Keep the torso upright and long. Maintain eagle arms in this shape. Express eagle wrap in this shape. Organize stacked knees in this shape. Use the breath to steady Arms without strain. Keep the gaze soft, then step or sit out with care.
From a seat for Shoelace with Eagle Arms. Keep the sit bones heavy. Keep the torso upright and long. Maintain eagle arms in this shape. Express eagle wrap in this shape. Organize stacked knees in this shape. Use the breath to steady Arms without strain. 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.
Stand tall for Triangle (Preparation). Root evenly through both feet. Stack the ribs over the pelvis. Maintain extended side line in this shape. Express partial setup in this shape. Keep Triangle intentional rather than rushed. When ready, ease out and return to a neutral base.
Stand tall for Triangle (Preparation). Root evenly through both feet. Stack the ribs over the pelvis. Maintain extended side line in this shape. Express partial setup in this shape. Keep Triangle intentional rather than rushed. When ready, ease out and return to a neutral base.
Plant the hands for Forearm Plank on the Knees. Share load across the contact points. Brace lightly through the core. Express forearm support in this shape. Organize grounded knees in this shape. Establish plank line in this shape. Clarify plank shape in this shape. Use the breath to steady Knees without strain. When ready, ease out and return to a neutral base.
Begin on the hands for Dolphin with Hamstring Stretch. Support through the forearms and feet. Stabilize the torso upside down. Maintain alternating bent knee in this shape. Express forearm support in this shape. Prefer clarity over depth in Dolphin with Hamstring Stretch. Protect the neck and come down if balance fades. When ready, ease out and return to a neutral base.
Begin on the hands for Dolphin with Hamstring Stretch. Support through the forearms and feet. Stabilize the torso upside down. Maintain alternating bent knee in this shape. Express forearm support in this shape. Prefer clarity over depth in Dolphin with Hamstring Stretch. Protect the neck and come down if balance fades. When ready, ease out and return to a neutral base.
From a seat for Seated. Keep the sit bones heavy. Keep the torso upright and long. Express sit bones grounded in this shape. Organize upright easy seat in this shape. Refine Seated only within a pain-free range. 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.
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.
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.
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 4
A recovery-oriented sequence revisits balance through softer pacing and familiar patterns.
Sit down for Easy Twist. Ground through both sit bones. Twist without collapsing the waist. Maintain crossed legs in this shape. Express twist in this shape. Refine Easy Twist only within a pain-free range. Take one more breath, then exit without collapsing.
Sit down for Easy Twist. Ground through both sit bones. Twist without collapsing the waist. Maintain crossed legs in this shape. Express twist in this shape. Refine Easy Twist only within a pain-free range. 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.
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 Shoelace with Eagle Arms. Keep the sit bones heavy. Keep the torso upright and long. Maintain eagle arms in this shape. Express eagle wrap in this shape. Organize stacked knees in this shape. Use the breath to steady Arms without strain. Keep the gaze soft, then step or sit out with care.
From a seat for Shoelace with Eagle Arms. Keep the sit bones heavy. Keep the torso upright and long. Maintain eagle arms in this shape. Express eagle wrap in this shape. Organize stacked knees in this shape. Use the breath to steady Arms without strain. Keep the gaze soft, then step or sit out with care.
Begin seated for Shoelace. Settle onto the sit bones. Lengthen the spine upward. Express stacked knees in this shape. Use the breath to steady Shoelace without strain. Keep the gaze soft, then step or sit out with care.
Begin seated for Shoelace. Settle onto the sit bones. Lengthen the spine upward. Express stacked knees in this shape. Use the breath to steady Shoelace without strain. 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 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.
Stand tall for Warrior I. Root evenly through both feet. Stack the ribs over the pelvis. Establish warrior one stance in this shape. Clarify warrior stance in this shape. Use the breath to steady I without strain. When ready, ease out and return to a neutral base.
Stand tall for Warrior I. Root evenly through both feet. Stack the ribs over the pelvis. Establish warrior one stance in this shape. Clarify warrior stance in this shape. Use the breath to steady I without strain. When ready, ease out and return to a neutral base.
Plant the hands for Plank on the Knees. Blend hand and knee support. Brace lightly through the core. Maintain plank shape in this shape. Prefer clarity over depth in Plank on the Knees. When ready, ease out and return to a neutral base.
From an arm-supported base for Plank on the Knees with Knee to Forehead. Keep hands and the grounded knee active. Keep the torso organized while inverted. Establish inverted v shape in this shape. Clarify knee toward forehead in this shape. Maintain plank shape in this shape. Keep Plank intentional rather than rushed. Protect the neck and come down if balance fades. Take one more breath, then exit without collapsing.
From an arm-supported base for Plank on the Knees with Knee to Forehead. Keep hands and the grounded knee active. Keep the torso organized while inverted. Establish inverted v shape in this shape. Clarify knee toward forehead in this shape. Maintain plank shape in this shape. Keep Plank intentional rather than rushed. Protect the neck and come down if balance fades. Take one more breath, then exit without collapsing.
Begin seated for Thunderbolt. Settle onto the sit bones. Lengthen the spine upward. Clarify thunderbolt in this shape. Prefer clarity over depth in Thunderbolt. Take one more breath, then exit without collapsing.
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 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.
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.
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 5
Longer foundational holds lead to an optional coordination challenge and a measured return to ease.
Sit down for Easy Twist. Ground through both sit bones. Twist without collapsing the waist. Maintain crossed legs in this shape. Express twist in this shape. Refine Easy Twist only within a pain-free range. Take one more breath, then exit without collapsing.
Sit down for Easy Twist. Ground through both sit bones. Twist without collapsing the waist. Maintain crossed legs in this shape. Express twist in this shape. Refine Easy Twist only within a pain-free range. Take one more breath, then exit without collapsing.
Begin seated for Shoelace. Settle onto the sit bones. Lengthen the spine upward. Express stacked knees in this shape. Use the breath to steady Shoelace without strain. Keep the gaze soft, then step or sit out with care.
Begin seated for Shoelace. Settle onto the sit bones. Lengthen the spine upward. Express stacked knees in this shape. Use the breath to steady Shoelace without strain. Keep the gaze soft, then step or sit out with care.
From a seat for Shoelace with Eagle Arms. Keep the sit bones heavy. Keep the torso upright and long. Maintain eagle arms in this shape. Express eagle wrap in this shape. Organize stacked knees in this shape. Use the breath to steady Arms without strain. Keep the gaze soft, then step or sit out with care.
From a seat for Shoelace with Eagle Arms. Keep the sit bones heavy. Keep the torso upright and long. Maintain eagle arms in this shape. Express eagle wrap in this shape. Organize stacked knees in this shape. Use the breath to steady Arms without strain. 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.
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 standing for Warrior II. Stand with even foot pressure. Keep the torso upright and long. Organize warrior stance in this shape. Establish warrior two stance in this shape. Prefer clarity over depth in Warrior II. Take one more breath, then exit without collapsing.
From standing for Warrior II. Stand with even foot pressure. Keep the torso upright and long. Organize warrior stance in this shape. Establish warrior two stance in this shape. Prefer clarity over depth in Warrior II. Take one more breath, then exit without collapsing.
Plant the hands for Forearm Plank on the Knees. Share load across the contact points. Brace lightly through the core. Express forearm support in this shape. Organize grounded knees in this shape. Establish plank line in this shape. Clarify plank shape in this shape. Use the breath to steady Knees without strain. 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.
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.
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.
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 6
The longest main phase offers two brief optional coordination challenges within a stable sequence.
Begin seated for Hero Twist. Settle onto the sit bones. Turn from a long spine. Maintain one leg folded beside the hip in this shape. Express twist in this shape. Refine Hero Twist only within a pain-free range. Take one more breath, then exit without collapsing.
Begin seated for Hero Twist. Settle onto the sit bones. Turn from a long spine. Maintain one leg folded beside the hip in this shape. Express twist in this shape. Refine Hero Twist only within a pain-free range. Take one more breath, then exit without collapsing.
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 Shoelace with Eagle Arms. Keep the sit bones heavy. Keep the torso upright and long. Maintain eagle arms in this shape. Express eagle wrap in this shape. Organize stacked knees in this shape. Use the breath to steady Arms without strain. Keep the gaze soft, then step or sit out with care.
From a seat for Shoelace with Eagle Arms. Keep the sit bones heavy. Keep the torso upright and long. Maintain eagle arms in this shape. Express eagle wrap in this shape. Organize stacked knees in this shape. Use the breath to steady Arms without strain. Keep the gaze soft, then step or sit out with care.
Begin seated for Shoelace. Settle onto the sit bones. Lengthen the spine upward. Express stacked knees in this shape. Use the breath to steady Shoelace without strain. Keep the gaze soft, then step or sit out with care.
Begin seated for Shoelace. Settle onto the sit bones. Lengthen the spine upward. Express stacked knees in this shape. Use the breath to steady Shoelace without strain. 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.
From standing for Figure Four. Support through the single standing foot. Keep the torso upright and long. Maintain ankle over opposite thigh in this shape. Refine Figure Four only within a pain-free range. Take one more breath, then exit without collapsing.
From standing for Figure Four. Support through the single standing foot. Keep the torso upright and long. Maintain ankle over opposite thigh in this shape. Refine Figure Four only within a pain-free range. Take one more breath, then exit without collapsing.
From an arm-supported base for Low Push-up. Keep every contact point honest. Hold a firm midsection between the supports. Express legs extended forward in this shape. Refine Low Push-up only within a pain-free range. 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.
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.
Begin seated for Toe Squat. Settle onto the sit bones. Lengthen the spine upward. Express toe squat in this shape. Organize squat in this shape. Refine Toe Squat only within a pain-free range. 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.
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.
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.
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
Familiar patterns close the cycle with light balance work and an extended settling phase.
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.
Begin seated for Shoelace. Settle onto the sit bones. Lengthen the spine upward. Express stacked knees in this shape. Use the breath to steady Shoelace without strain. Keep the gaze soft, then step or sit out with care.
Begin seated for Shoelace. Settle onto the sit bones. Lengthen the spine upward. Express stacked knees in this shape. Use the breath to steady Shoelace without strain. Keep the gaze soft, then step or sit out with care.
From a seat for Shoelace with Eagle Arms. Keep the sit bones heavy. Keep the torso upright and long. Maintain eagle arms in this shape. Express eagle wrap in this shape. Organize stacked knees in this shape. Use the breath to steady Arms without strain. Keep the gaze soft, then step or sit out with care.
From a seat for Shoelace with Eagle Arms. Keep the sit bones heavy. Keep the torso upright and long. Maintain eagle arms in this shape. Express eagle wrap in this shape. Organize stacked knees in this shape. Use the breath to steady Arms without strain. 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.
Stand tall for Chair with Prayer Hands. Root evenly through both feet. Stack the ribs over the pelvis. Clarify bent knee squat in this shape. Maintain prayer hands in this shape. Prefer clarity over depth in Chair with Prayer Hands. Take one more breath, then exit without collapsing.
From an arm-supported base for Downward-Facing Dog with Heel Raises. Keep every contact point honest. Keep the torso organized while inverted. Express heels lifted in this shape. Organize inverted v shape in this shape. Use the breath to steady Raises without strain. Protect the neck and come down if balance fades. When ready, ease out and return to a neutral base.
Begin on the hands for Dolphin with Hamstring Stretch. Support through the forearms and feet. Stabilize the torso upside down. Maintain alternating bent knee in this shape. Express forearm support in this shape. Prefer clarity over depth in Dolphin with Hamstring Stretch. Protect the neck and come down if balance fades. When ready, ease out and return to a neutral base.
Begin on the hands for Dolphin with Hamstring Stretch. Support through the forearms and feet. Stabilize the torso upside down. Maintain alternating bent knee in this shape. Express forearm support in this shape. Prefer clarity over depth in Dolphin with Hamstring Stretch. Protect the neck and come down if balance fades. When ready, ease out and return to a neutral base.
From a seat for Seated. Keep the sit bones heavy. Keep the torso upright and long. Express sit bones grounded in this shape. Organize upright easy seat in this shape. Refine Seated only within a pain-free range. 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.
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.
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.
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.
