beginner program
A seven-day beginner wellness cycle that alternates steady practice with recovery-focused pacing. Each session uses grounded movement, brief challenge exposures, and a gradual return to stillness.
Practice in Daymat
Session 1
A low-intensity opening session with even holds and a gradual settling phase.
Lie face-down for Reverse Corpse with Arms On Sides. Keep the belly and ribs grounded. Maintain a prone torso. Express full body rest in this shape. Organize reversed orientation in this shape. Keep Reverse intentional rather than rushed. Take one more breath, then exit without collapsing.
From your belly for Reverse Corpse. Stay prone through the front body. Keep the torso prone without forcing a lift. Express arms forward in this shape. Organize full body rest in this shape. Establish reversed orientation in this shape. Refine Reverse Corpse only within a pain-free range. When ready, ease out and return to a neutral base.
Lie face-down for Reverse Corpse with Hands Under Shoulders. Keep the belly and ribs grounded. Maintain a prone torso. Clarify full body rest in this shape. Maintain hands under shoulders in this shape. Express reversed orientation in this shape. Use the breath to steady Shoulders without strain. Keep the gaze soft, then step or sit out with care.
From your belly for Frog. Stay prone through the front body. Keep the torso prone without forcing a lift. Clarify bent knees open in this shape. Keep Frog intentional rather than rushed. Take one more breath, then exit without collapsing.
Lie face-down for Downward-Facing Fish. Keep the belly and ribs grounded. Maintain a prone torso. Organize chest lift in this shape. Use the breath to steady Fish without strain. Keep the gaze soft, then step or sit out with care.
Begin prone for Frog. Rest the front body on the mat. Stay face-down with soft effort. Establish bent knees open in this shape. Keep Frog intentional rather than rushed. Take one more breath, then exit without collapsing.
Lie face-down for Half Frog. Keep the belly and ribs grounded. Maintain a prone torso. Establish bent knees open in this shape. Refine Half Frog only within a pain-free range. Keep the gaze soft, then step or sit out with care.
Lie face-down for Half Frog. Keep the belly and ribs grounded. Maintain a prone torso. Establish bent knees open in this shape. Refine Half Frog only within a pain-free range. Keep the gaze soft, then step or sit out with care.
Begin on the knees for Extended Child's. Keep the knees steady on the mat. Fold from the hip creases. Maintain hips toward heels in this shape. Keep Extended intentional rather than rushed. Keep the gaze soft, then step or sit out with care.
Kneel down for Child's. Support through the knees. Tip the torso forward without rounding harshly. Express hips toward heels in this shape. Keep Child's intentional rather than rushed. Keep the gaze soft, then step or sit out with care.
Open the knees toward the sides of the mat and fold the torso between the thighs. Let the forehead rest and guide the hips toward the heels so the spine can round. Keep the belly quiet and the inner thighs heavy. Walk the hands back toward the knees if they need relief.
From your belly for Reverse Corpse with Neck Stretch. Stay prone through the front body. Keep the torso prone without forcing a lift. Maintain full body rest in this shape. Express neck turn in this shape. Organize reversed orientation in this shape. Use the breath to steady Stretch without strain. Take one more breath, then exit without collapsing.
From your belly for Reverse Corpse with Neck Stretch. Stay prone through the front body. Keep the torso prone without forcing a lift. Maintain full body rest in this shape. Express neck turn in this shape. Organize reversed orientation in this shape. Use the breath to steady Stretch without strain. Take one more breath, then exit without collapsing.
Lie face-down for Reverse Corpse with Prayer Hands. Keep the belly and ribs grounded. Maintain a prone torso. Establish full body rest in this shape. Clarify prayer hands in this shape. Maintain reversed orientation in this shape. Use the breath to steady Hands without strain. Take one more breath, then exit without collapsing.
Session 2
A slightly longer central sequence that develops smooth, continuous pacing.
Lie face-down for Reverse Corpse with Arms On Sides. Keep the belly and ribs grounded. Maintain a prone torso. Express full body rest in this shape. Organize reversed orientation in this shape. Keep Reverse intentional rather than rushed. Take one more breath, then exit without collapsing.
From your belly for Reverse Corpse. Stay prone through the front body. Keep the torso prone without forcing a lift. Express arms forward in this shape. Organize full body rest in this shape. Establish reversed orientation in this shape. Refine Reverse Corpse only within a pain-free range. When ready, ease out and return to a neutral base.
Lie face-down for Reverse Corpse with Hands Under Shoulders. Keep the belly and ribs grounded. Maintain a prone torso. Clarify full body rest in this shape. Maintain hands under shoulders in this shape. Express reversed orientation in this shape. Use the breath to steady Shoulders without strain. Keep the gaze soft, then step or sit out with care.
From your belly for Frog. Stay prone through the front body. Keep the torso prone without forcing a lift. Clarify bent knees open in this shape. Keep Frog intentional rather than rushed. Take one more breath, then exit without collapsing.
Lie face-down for Downward-Facing Fish. Keep the belly and ribs grounded. Maintain a prone torso. Organize chest lift in this shape. Use the breath to steady Fish without strain. Keep the gaze soft, then step or sit out with care.
Begin prone for Frog. Rest the front body on the mat. Stay face-down with soft effort. Establish bent knees open in this shape. Keep Frog intentional rather than rushed. Take one more breath, then exit without collapsing.
Lie face-down for Half Frog. Keep the belly and ribs grounded. Maintain a prone torso. Establish bent knees open in this shape. Refine Half Frog only within a pain-free range. Keep the gaze soft, then step or sit out with care.
Lie face-down for Half Frog. Keep the belly and ribs grounded. Maintain a prone torso. Establish bent knees open in this shape. Refine Half Frog only within a pain-free range. Keep the gaze soft, then step or sit out with care.
Begin on the knees for Extended Child's. Keep the knees steady on the mat. Fold from the hip creases. Maintain hips toward heels in this shape. Keep Extended intentional rather than rushed. Keep the gaze soft, then step or sit out with care.
Kneel down for Child's. Support through the knees. Tip the torso forward without rounding harshly. Express hips toward heels in this shape. Keep Child's intentional rather than rushed. Keep the gaze soft, then step or sit out with care.
Open the knees toward the sides of the mat and fold the torso between the thighs. Let the forehead rest and guide the hips toward the heels so the spine can round. Keep the belly quiet and the inner thighs heavy. Walk the hands back toward the knees if they need relief.
From your belly for Reverse Corpse with Neck Stretch. Stay prone through the front body. Keep the torso prone without forcing a lift. Maintain full body rest in this shape. Express neck turn in this shape. Organize reversed orientation in this shape. Use the breath to steady Stretch without strain. Take one more breath, then exit without collapsing.
From your belly for Reverse Corpse with Neck Stretch. Stay prone through the front body. Keep the torso prone without forcing a lift. Maintain full body rest in this shape. Express neck turn in this shape. Organize reversed orientation in this shape. Use the breath to steady Stretch without strain. Take one more breath, then exit without collapsing.
Lie face-down for Reverse Corpse with Prayer Hands. Keep the belly and ribs grounded. Maintain a prone torso. Establish full body rest in this shape. Clarify prayer hands in this shape. Maintain reversed orientation in this shape. Use the breath to steady Hands without strain. Take one more breath, then exit without collapsing.
Session 3
A steady duration peak that preserves calm transitions and an even rhythm.
Lie face-down for Reverse Corpse with Arms On Sides. Keep the belly and ribs grounded. Maintain a prone torso. Express full body rest in this shape. Organize reversed orientation in this shape. Keep Reverse intentional rather than rushed. Take one more breath, then exit without collapsing.
From your belly for Reverse Corpse. Stay prone through the front body. Keep the torso prone without forcing a lift. Express arms forward in this shape. Organize full body rest in this shape. Establish reversed orientation in this shape. Refine Reverse Corpse only within a pain-free range. When ready, ease out and return to a neutral base.
Lie face-down for Reverse Corpse with Hands Under Shoulders. Keep the belly and ribs grounded. Maintain a prone torso. Clarify full body rest in this shape. Maintain hands under shoulders in this shape. Express reversed orientation in this shape. Use the breath to steady Shoulders without strain. Keep the gaze soft, then step or sit out with care.
From your belly for Frog. Stay prone through the front body. Keep the torso prone without forcing a lift. Clarify bent knees open in this shape. Keep Frog intentional rather than rushed. Take one more breath, then exit without collapsing.
Lie face-down for Downward-Facing Fish. Keep the belly and ribs grounded. Maintain a prone torso. Organize chest lift in this shape. Use the breath to steady Fish without strain. Keep the gaze soft, then step or sit out with care.
Begin prone for Frog. Rest the front body on the mat. Stay face-down with soft effort. Establish bent knees open in this shape. Keep Frog intentional rather than rushed. Take one more breath, then exit without collapsing.
Lie face-down for Half Frog. Keep the belly and ribs grounded. Maintain a prone torso. Establish bent knees open in this shape. Refine Half Frog only within a pain-free range. Keep the gaze soft, then step or sit out with care.
Lie face-down for Half Frog. Keep the belly and ribs grounded. Maintain a prone torso. Establish bent knees open in this shape. Refine Half Frog only within a pain-free range. Keep the gaze soft, then step or sit out with care.
Begin on the knees for Extended Child's. Keep the knees steady on the mat. Fold from the hip creases. Maintain hips toward heels in this shape. Keep Extended intentional rather than rushed. Keep the gaze soft, then step or sit out with care.
Kneel down for Child's. Support through the knees. Tip the torso forward without rounding harshly. Express hips toward heels in this shape. Keep Child's intentional rather than rushed. Keep the gaze soft, then step or sit out with care.
Open the knees toward the sides of the mat and fold the torso between the thighs. Let the forehead rest and guide the hips toward the heels so the spine can round. Keep the belly quiet and the inner thighs heavy. Walk the hands back toward the knees if they need relief.
From your belly for Reverse Corpse with Neck Stretch. Stay prone through the front body. Keep the torso prone without forcing a lift. Maintain full body rest in this shape. Express neck turn in this shape. Organize reversed orientation in this shape. Use the breath to steady Stretch without strain. Take one more breath, then exit without collapsing.
From your belly for Reverse Corpse with Neck Stretch. Stay prone through the front body. Keep the torso prone without forcing a lift. Maintain full body rest in this shape. Express neck turn in this shape. Organize reversed orientation in this shape. Use the breath to steady Stretch without strain. Take one more breath, then exit without collapsing.
Lie face-down for Reverse Corpse with Prayer Hands. Keep the belly and ribs grounded. Maintain a prone torso. Establish full body rest in this shape. Clarify prayer hands in this shape. Maintain reversed orientation in this shape. Use the breath to steady Hands without strain. Take one more breath, then exit without collapsing.
Session 4
A recovery-focused session with brief central holds and extended quiet phases.
Lie face-down for Reverse Corpse with Arms On Sides. Keep the belly and ribs grounded. Maintain a prone torso. Express full body rest in this shape. Organize reversed orientation in this shape. Keep Reverse intentional rather than rushed. Take one more breath, then exit without collapsing.
From your belly for Reverse Corpse. Stay prone through the front body. Keep the torso prone without forcing a lift. Express arms forward in this shape. Organize full body rest in this shape. Establish reversed orientation in this shape. Refine Reverse Corpse only within a pain-free range. When ready, ease out and return to a neutral base.
Lie face-down for Reverse Corpse with Hands Under Shoulders. Keep the belly and ribs grounded. Maintain a prone torso. Clarify full body rest in this shape. Maintain hands under shoulders in this shape. Express reversed orientation in this shape. Use the breath to steady Shoulders without strain. Keep the gaze soft, then step or sit out with care.
From your belly for Frog. Stay prone through the front body. Keep the torso prone without forcing a lift. Clarify bent knees open in this shape. Keep Frog intentional rather than rushed. Take one more breath, then exit without collapsing.
Lie face-down for Downward-Facing Fish. Keep the belly and ribs grounded. Maintain a prone torso. Organize chest lift in this shape. Use the breath to steady Fish without strain. Keep the gaze soft, then step or sit out with care.
Begin prone for Frog. Rest the front body on the mat. Stay face-down with soft effort. Establish bent knees open in this shape. Keep Frog intentional rather than rushed. Take one more breath, then exit without collapsing.
Lie face-down for Half Frog. Keep the belly and ribs grounded. Maintain a prone torso. Establish bent knees open in this shape. Refine Half Frog only within a pain-free range. Keep the gaze soft, then step or sit out with care.
Lie face-down for Half Frog. Keep the belly and ribs grounded. Maintain a prone torso. Establish bent knees open in this shape. Refine Half Frog only within a pain-free range. Keep the gaze soft, then step or sit out with care.
Begin on the knees for Extended Child's. Keep the knees steady on the mat. Fold from the hip creases. Maintain hips toward heels in this shape. Keep Extended intentional rather than rushed. Keep the gaze soft, then step or sit out with care.
Kneel down for Child's. Support through the knees. Tip the torso forward without rounding harshly. Express hips toward heels in this shape. Keep Child's intentional rather than rushed. Keep the gaze soft, then step or sit out with care.
Open the knees toward the sides of the mat and fold the torso between the thighs. Let the forehead rest and guide the hips toward the heels so the spine can round. Keep the belly quiet and the inner thighs heavy. Walk the hands back toward the knees if they need relief.
From your belly for Reverse Corpse with Neck Stretch. Stay prone through the front body. Keep the torso prone without forcing a lift. Maintain full body rest in this shape. Express neck turn in this shape. Organize reversed orientation in this shape. Use the breath to steady Stretch without strain. Take one more breath, then exit without collapsing.
From your belly for Reverse Corpse with Neck Stretch. Stay prone through the front body. Keep the torso prone without forcing a lift. Maintain full body rest in this shape. Express neck turn in this shape. Organize reversed orientation in this shape. Use the breath to steady Stretch without strain. Take one more breath, then exit without collapsing.
Lie face-down for Reverse Corpse with Prayer Hands. Keep the belly and ribs grounded. Maintain a prone torso. Establish full body rest in this shape. Clarify prayer hands in this shape. Maintain reversed orientation in this shape. Use the breath to steady Hands without strain. Take one more breath, then exit without collapsing.
Session 5
A balanced return to sustained movement after the recovery day.
Lie face-down for Reverse Corpse with Arms On Sides. Keep the belly and ribs grounded. Maintain a prone torso. Express full body rest in this shape. Organize reversed orientation in this shape. Keep Reverse intentional rather than rushed. Take one more breath, then exit without collapsing.
From your belly for Reverse Corpse. Stay prone through the front body. Keep the torso prone without forcing a lift. Express arms forward in this shape. Organize full body rest in this shape. Establish reversed orientation in this shape. Refine Reverse Corpse only within a pain-free range. When ready, ease out and return to a neutral base.
Lie face-down for Reverse Corpse with Hands Under Shoulders. Keep the belly and ribs grounded. Maintain a prone torso. Clarify full body rest in this shape. Maintain hands under shoulders in this shape. Express reversed orientation in this shape. Use the breath to steady Shoulders without strain. Keep the gaze soft, then step or sit out with care.
From your belly for Frog. Stay prone through the front body. Keep the torso prone without forcing a lift. Clarify bent knees open in this shape. Keep Frog intentional rather than rushed. Take one more breath, then exit without collapsing.
Lie face-down for Downward-Facing Fish. Keep the belly and ribs grounded. Maintain a prone torso. Organize chest lift in this shape. Use the breath to steady Fish without strain. Keep the gaze soft, then step or sit out with care.
Begin prone for Frog. Rest the front body on the mat. Stay face-down with soft effort. Establish bent knees open in this shape. Keep Frog intentional rather than rushed. Take one more breath, then exit without collapsing.
Lie face-down for Half Frog. Keep the belly and ribs grounded. Maintain a prone torso. Establish bent knees open in this shape. Refine Half Frog only within a pain-free range. Keep the gaze soft, then step or sit out with care.
Lie face-down for Half Frog. Keep the belly and ribs grounded. Maintain a prone torso. Establish bent knees open in this shape. Refine Half Frog only within a pain-free range. Keep the gaze soft, then step or sit out with care.
Begin on the knees for Extended Child's. Keep the knees steady on the mat. Fold from the hip creases. Maintain hips toward heels in this shape. Keep Extended intentional rather than rushed. Keep the gaze soft, then step or sit out with care.
Kneel down for Child's. Support through the knees. Tip the torso forward without rounding harshly. Express hips toward heels in this shape. Keep Child's intentional rather than rushed. Keep the gaze soft, then step or sit out with care.
Open the knees toward the sides of the mat and fold the torso between the thighs. Let the forehead rest and guide the hips toward the heels so the spine can round. Keep the belly quiet and the inner thighs heavy. Walk the hands back toward the knees if they need relief.
From your belly for Reverse Corpse with Neck Stretch. Stay prone through the front body. Keep the torso prone without forcing a lift. Maintain full body rest in this shape. Express neck turn in this shape. Organize reversed orientation in this shape. Use the breath to steady Stretch without strain. Take one more breath, then exit without collapsing.
From your belly for Reverse Corpse with Neck Stretch. Stay prone through the front body. Keep the torso prone without forcing a lift. Maintain full body rest in this shape. Express neck turn in this shape. Organize reversed orientation in this shape. Use the breath to steady Stretch without strain. Take one more breath, then exit without collapsing.
Lie face-down for Reverse Corpse with Prayer Hands. Keep the belly and ribs grounded. Maintain a prone torso. Establish full body rest in this shape. Clarify prayer hands in this shape. Maintain reversed orientation in this shape. Use the breath to steady Hands without strain. Take one more breath, then exit without collapsing.
Session 6
The cycle's longest central phase, balanced by a quiet and concise close.
Lie face-down for Reverse Corpse with Arms On Sides. Keep the belly and ribs grounded. Maintain a prone torso. Express full body rest in this shape. Organize reversed orientation in this shape. Keep Reverse intentional rather than rushed. Take one more breath, then exit without collapsing.
From your belly for Reverse Corpse. Stay prone through the front body. Keep the torso prone without forcing a lift. Express arms forward in this shape. Organize full body rest in this shape. Establish reversed orientation in this shape. Refine Reverse Corpse only within a pain-free range. When ready, ease out and return to a neutral base.
Lie face-down for Reverse Corpse with Hands Under Shoulders. Keep the belly and ribs grounded. Maintain a prone torso. Clarify full body rest in this shape. Maintain hands under shoulders in this shape. Express reversed orientation in this shape. Use the breath to steady Shoulders without strain. Keep the gaze soft, then step or sit out with care.
From your belly for Frog. Stay prone through the front body. Keep the torso prone without forcing a lift. Clarify bent knees open in this shape. Keep Frog intentional rather than rushed. Take one more breath, then exit without collapsing.
Lie face-down for Downward-Facing Fish. Keep the belly and ribs grounded. Maintain a prone torso. Organize chest lift in this shape. Use the breath to steady Fish without strain. Keep the gaze soft, then step or sit out with care.
Begin prone for Frog. Rest the front body on the mat. Stay face-down with soft effort. Establish bent knees open in this shape. Keep Frog intentional rather than rushed. Take one more breath, then exit without collapsing.
Lie face-down for Half Frog. Keep the belly and ribs grounded. Maintain a prone torso. Establish bent knees open in this shape. Refine Half Frog only within a pain-free range. Keep the gaze soft, then step or sit out with care.
Lie face-down for Half Frog. Keep the belly and ribs grounded. Maintain a prone torso. Establish bent knees open in this shape. Refine Half Frog only within a pain-free range. Keep the gaze soft, then step or sit out with care.
Begin on the knees for Extended Child's. Keep the knees steady on the mat. Fold from the hip creases. Maintain hips toward heels in this shape. Keep Extended intentional rather than rushed. Keep the gaze soft, then step or sit out with care.
Kneel down for Child's. Support through the knees. Tip the torso forward without rounding harshly. Express hips toward heels in this shape. Keep Child's intentional rather than rushed. Keep the gaze soft, then step or sit out with care.
Open the knees toward the sides of the mat and fold the torso between the thighs. Let the forehead rest and guide the hips toward the heels so the spine can round. Keep the belly quiet and the inner thighs heavy. Walk the hands back toward the knees if they need relief.
From your belly for Reverse Corpse with Neck Stretch. Stay prone through the front body. Keep the torso prone without forcing a lift. Maintain full body rest in this shape. Express neck turn in this shape. Organize reversed orientation in this shape. Use the breath to steady Stretch without strain. Take one more breath, then exit without collapsing.
From your belly for Reverse Corpse with Neck Stretch. Stay prone through the front body. Keep the torso prone without forcing a lift. Maintain full body rest in this shape. Express neck turn in this shape. Organize reversed orientation in this shape. Use the breath to steady Stretch without strain. Take one more breath, then exit without collapsing.
Lie face-down for Reverse Corpse with Prayer Hands. Keep the belly and ribs grounded. Maintain a prone torso. Establish full body rest in this shape. Clarify prayer hands in this shape. Maintain reversed orientation in this shape. Use the breath to steady Hands without strain. Take one more breath, then exit without collapsing.
Session 7
A gentle integration session with brief movement and extended settling time.
Lie face-down for Reverse Corpse with Arms On Sides. Keep the belly and ribs grounded. Maintain a prone torso. Express full body rest in this shape. Organize reversed orientation in this shape. Keep Reverse intentional rather than rushed. Take one more breath, then exit without collapsing.
From your belly for Reverse Corpse. Stay prone through the front body. Keep the torso prone without forcing a lift. Express arms forward in this shape. Organize full body rest in this shape. Establish reversed orientation in this shape. Refine Reverse Corpse only within a pain-free range. When ready, ease out and return to a neutral base.
Lie face-down for Reverse Corpse with Hands Under Shoulders. Keep the belly and ribs grounded. Maintain a prone torso. Clarify full body rest in this shape. Maintain hands under shoulders in this shape. Express reversed orientation in this shape. Use the breath to steady Shoulders without strain. Keep the gaze soft, then step or sit out with care.
From your belly for Frog. Stay prone through the front body. Keep the torso prone without forcing a lift. Clarify bent knees open in this shape. Keep Frog intentional rather than rushed. Take one more breath, then exit without collapsing.
Lie face-down for Downward-Facing Fish. Keep the belly and ribs grounded. Maintain a prone torso. Organize chest lift in this shape. Use the breath to steady Fish without strain. Keep the gaze soft, then step or sit out with care.
Begin prone for Frog. Rest the front body on the mat. Stay face-down with soft effort. Establish bent knees open in this shape. Keep Frog intentional rather than rushed. Take one more breath, then exit without collapsing.
Lie face-down for Half Frog. Keep the belly and ribs grounded. Maintain a prone torso. Establish bent knees open in this shape. Refine Half Frog only within a pain-free range. Keep the gaze soft, then step or sit out with care.
Lie face-down for Half Frog. Keep the belly and ribs grounded. Maintain a prone torso. Establish bent knees open in this shape. Refine Half Frog only within a pain-free range. Keep the gaze soft, then step or sit out with care.
Begin on the knees for Extended Child's. Keep the knees steady on the mat. Fold from the hip creases. Maintain hips toward heels in this shape. Keep Extended intentional rather than rushed. Keep the gaze soft, then step or sit out with care.
Kneel down for Child's. Support through the knees. Tip the torso forward without rounding harshly. Express hips toward heels in this shape. Keep Child's intentional rather than rushed. Keep the gaze soft, then step or sit out with care.
Open the knees toward the sides of the mat and fold the torso between the thighs. Let the forehead rest and guide the hips toward the heels so the spine can round. Keep the belly quiet and the inner thighs heavy. Walk the hands back toward the knees if they need relief.
From your belly for Reverse Corpse with Neck Stretch. Stay prone through the front body. Keep the torso prone without forcing a lift. Maintain full body rest in this shape. Express neck turn in this shape. Organize reversed orientation in this shape. Use the breath to steady Stretch without strain. Take one more breath, then exit without collapsing.
From your belly for Reverse Corpse with Neck Stretch. Stay prone through the front body. Keep the torso prone without forcing a lift. Maintain full body rest in this shape. Express neck turn in this shape. Organize reversed orientation in this shape. Use the breath to steady Stretch without strain. Take one more breath, then exit without collapsing.
Lie face-down for Reverse Corpse with Prayer Hands. Keep the belly and ribs grounded. Maintain a prone torso. Establish full body rest in this shape. Clarify prayer hands in this shape. Maintain reversed orientation in this shape. Use the breath to steady Hands without strain. Take one more breath, then exit without collapsing.
