beginner program
Three twenty-minute sessions gradually develop beginner balance through grounded coordination, supported weight shifts, and optional challenges.
Practice in Daymat
Session 1
Establish steady timing and controlled support through accessible, symmetrical balance patterns.
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.
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.
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.
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.
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.
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.
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
Progress to clearer weight shifts and one optional balance challenge while retaining a steady rhythm.
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.
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 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.
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 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.
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 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 3
Integrate grounded control with two optional challenges, then settle into a spacious recovery finish.
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.
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.
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 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.
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 Eight Point. Share load across the contact points. Brace lightly through the core. Establish eight points on the mat in this shape. Keep Eight intentional rather than rushed. Keep the gaze soft, then step or sit out with care.
Begin on the hands for Three Legged Downward-Facing Dog. Organize the mixed support points. Stabilize the torso upside down. Clarify inverted v shape in this shape. Maintain raised leg in this shape. Keep Three intentional rather than rushed. Protect the neck and come down if balance fades. Keep the gaze soft, then step or sit out with care.
Begin on the hands for Three Legged Downward-Facing Dog. Organize the mixed support points. Stabilize the torso upside down. Clarify inverted v shape in this shape. Maintain raised leg in this shape. Keep Three intentional rather than rushed. Protect the neck and come down if balance fades. Keep the gaze soft, then step or sit out with care.
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.
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.
