advanced program
Three advanced-level general-wellness sessions progress from foundational seated mobility to a stronger balance-focused peak, then conclude with lower-intensity rotational integration.
Practice in Daymat
Session 1
A supported seated progression develops hip range and forward-folding mobility with even bilateral timing.
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 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.
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 Cow Face. Settle onto the sit bones. Lengthen the spine upward. Clarify spinal wave in this shape. Maintain stacked knees and bound arms in this shape. Prefer clarity over depth in Cow Face. Keep the gaze soft, then step or sit out with care.
Begin seated for Cow Face. Settle onto the sit bones. Lengthen the spine upward. Clarify spinal wave in this shape. Maintain stacked knees and bound arms in this shape. Prefer clarity over depth in Cow Face. Keep the gaze soft, then step or sit out with care.
Sit down for Archer's. Ground through both sit bones. Extend the front body with control. Clarify backbend in this shape. Maintain hold the ankles in this shape. Refine Archer's only within a pain-free range. Keep the gaze soft, then step or sit out with care.
Sit down for Archer's. Ground through both sit bones. Extend the front body with control. Clarify backbend in this shape. Maintain hold the ankles in this shape. Refine Archer's only within a pain-free range. Keep the gaze soft, then step or sit out with care.
From a seat for Seated Compass. Keep the sit bones heavy. Keep the torso upright and long. Maintain seated compass in this shape. Express compass in this shape. Prefer clarity over depth in Seated Compass. When ready, ease out and return to a neutral base.
From a seat for Seated Compass. Keep the sit bones heavy. Keep the torso upright and long. Maintain seated compass in this shape. Express compass in this shape. Prefer clarity over depth in Seated Compass. When ready, ease out and return to a neutral base.
Begin seated for Bound Lotus. Settle onto the sit bones. Lengthen the spine upward. Maintain bind in this shape. Express lotus in this shape. Keep Bound intentional rather than rushed. 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
The cycle peaks with two optional, within-level arm-supported balances framed by steady seated mobility work.
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 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.
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.
Balance carefully for Elephant Trunk. Spread the fingers and press the palms. Stack the ribs over the pelvis. Establish leg over one shoulder in this shape. Use the breath to steady Trunk without strain. Take one more breath, then exit without collapsing.
Balance carefully for Elephant Trunk. Spread the fingers and press the palms. Stack the ribs over the pelvis. Establish leg over one shoulder in this shape. Use the breath to steady Trunk without strain. Take one more breath, then exit without collapsing.
Balance carefully for Moon Bird. Spread the fingers and press the palms. Stack the ribs over the pelvis. Organize leg behind the shoulder in this shape. Use the breath to steady Bird without strain. Take one more breath, then exit without collapsing.
Balance carefully for Moon Bird. Spread the fingers and press the palms. Stack the ribs over the pelvis. Organize leg behind the shoulder in this shape. Use the breath to steady Bird without strain. 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 Cow Face. Settle onto the sit bones. Lengthen the spine upward. Clarify spinal wave in this shape. Maintain stacked knees and bound arms in this shape. Prefer clarity over depth in Cow Face. Keep the gaze soft, then step or sit out with care.
Begin seated for Cow Face. Settle onto the sit bones. Lengthen the spine upward. Clarify spinal wave in this shape. Maintain stacked knees and bound arms in this shape. Prefer clarity over depth in Cow Face. Keep the gaze soft, then step or sit out with care.
Begin seated for Bound Lotus. Settle onto the sit bones. Lengthen the spine upward. Maintain bind in this shape. Express lotus in this shape. Keep Bound intentional rather than rushed. 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 3
A lower-intensity sequence combines measured seated twists with hip opening and a longer forward-folding 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.
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.
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 Half Lord of the Fishes. Settle onto the sit bones. Lengthen the spine upward. Express chest lift in this shape. Organize revolved seated spine in this shape. Prefer clarity over depth in Half Lord of the Fishes. When ready, ease out and return to a neutral base.
Begin seated for Half Lord of the Fishes. Settle onto the sit bones. Lengthen the spine upward. Express chest lift in this shape. Organize revolved seated spine in this shape. Prefer clarity over depth in Half Lord of the Fishes. When ready, ease out and return to a neutral base.
Sit down for Sage Bharadvaja's Twist. Ground through both sit bones. Twist without collapsing the waist. Maintain sage twist or bind in this shape. Express twist in this shape. Use the breath to steady Twist without strain. Keep the gaze soft, then step or sit out with care.
Sit down for Sage Bharadvaja's Twist. Ground through both sit bones. Twist without collapsing the waist. Maintain sage twist or bind in this shape. Express twist in this shape. Use the breath to steady Twist without strain. Keep the gaze soft, then step or sit out with care.
Sit down for Half Lord of the Fishes. Ground through both sit bones. Stack the ribs over the pelvis. Organize chest lift in this shape. Establish revolved seated spine in this shape. Use the breath to steady Fishes without strain. When ready, ease out and return to a neutral base.
Sit down for Half Lord of the Fishes. Ground through both sit bones. Stack the ribs over the pelvis. Organize chest lift in this shape. Establish revolved seated spine in this shape. Use the breath to steady Fishes without strain. When ready, ease out and return to a neutral base.
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.
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 Bound Lotus. Settle onto the sit bones. Lengthen the spine upward. Maintain bind in this shape. Express lotus in this shape. Keep Bound intentional rather than rushed. 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.
