intermediate program
Seven 20-minute sessions gradually develop balance and coordinated support, with recovery sessions placed after the early build and final peak.
Practice in Daymat
Session 1
Begin with an accessible sequence that establishes steady support and an even rhythm.
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.
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.
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.
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 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 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.
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.
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.
Session 2
Introduce one moderate balance challenge within a familiar, smoothly connected structure.
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.
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.
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.
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 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.
Begin on the hands for Equestrian. Organize the mixed support points. Keep a strong plank-like center. Express low lunge with hands framing the foot in this shape. Keep Equestrian intentional rather than rushed. Take one more breath, then exit without collapsing.
Begin on the hands for Equestrian. Organize the mixed support points. Keep a strong plank-like center. Express low lunge with hands framing the foot in this shape. Keep Equestrian 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.
Session 3
Build coordinated balance endurance with two moderate challenges and a steady finish.
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.
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.
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.
Plant the hands for One Legged Dolphin. Press the forearms while the feet stay active. Maintain inverted torso control. Express forearm support in this shape. Organize raised leg in this shape. Keep One intentional rather than rushed. Protect the neck and come down if balance fades. When ready, ease out and return to a neutral base.
Plant the hands for One Legged Dolphin. Press the forearms while the feet stay active. Maintain inverted torso control. Express forearm support in this shape. Organize raised leg in this shape. Keep One intentional rather than rushed. Protect the neck and come down if balance fades. When ready, ease out and return to a neutral base.
Begin on the hands for Downward-Facing Dog with Knee to Forehead. Organize the mixed support points. Stabilize the torso upside down. Clarify inverted v shape in this shape. Maintain knee toward forehead in this shape. Keep Downward-Facing intentional rather than rushed. Protect the neck and come down if balance fades. Take one more breath, then exit without collapsing.
Begin on the hands for Downward-Facing Dog with Knee to Forehead. Organize the mixed support points. Stabilize the torso upside down. Clarify inverted v shape in this shape. Maintain knee toward forehead in this shape. Keep Downward-Facing intentional rather than rushed. Protect the neck and come down if balance fades. 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.
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.
Session 4
Ease the workload while maintaining a small amount of balance practice and a longer recovery arc.
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.
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.
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.
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.
From an arm-supported base for One Legged Table. Keep every contact point honest. Hold a firm midsection between the supports. Express raised leg in this shape. Keep One intentional rather than rushed. When ready, ease out and return to a neutral base.
From an arm-supported base for One Legged Table. Keep every contact point honest. Hold a firm midsection between the supports. Express raised leg in this shape. Keep One 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 5
Rebuild moderate intensity with two balance challenges and familiar settling work.
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.
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.
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.
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.
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 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.
Begin on the hands for Equestrian. Organize the mixed support points. Keep a strong plank-like center. Express low lunge with hands framing the foot in this shape. Keep Equestrian intentional rather than rushed. Take one more breath, then exit without collapsing.
Begin on the hands for Equestrian. Organize the mixed support points. Keep a strong plank-like center. Express low lunge with hands framing the foot in this shape. Keep Equestrian 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 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.
Session 6
Reach the weekly peak with three linked balance challenges and an even tempo.
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.
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.
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.
Plant the hands for One Legged Dolphin. Press the forearms while the feet stay active. Maintain inverted torso control. Express forearm support in this shape. Organize raised leg in this shape. Keep One intentional rather than rushed. Protect the neck and come down if balance fades. When ready, ease out and return to a neutral base.
Plant the hands for One Legged Dolphin. Press the forearms while the feet stay active. Maintain inverted torso control. Express forearm support in this shape. Organize raised leg in this shape. Keep One intentional rather than rushed. 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 Three Legged Downward-Facing Dog with Hip Opener. Keep every contact point honest. Keep the torso organized while inverted. Establish inverted v shape in this shape. Clarify raised leg in this shape. Maintain stacked hips in this shape. Use the breath to steady Opener 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 Three Legged Downward-Facing Dog with Hip Opener. Keep every contact point honest. Keep the torso organized while inverted. Establish inverted v shape in this shape. Clarify raised leg in this shape. Maintain stacked hips in this shape. Use the breath to steady Opener without strain. Protect the neck and come down if balance fades. 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.
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.
Session 7
Finish with lighter balance work, familiar transitions, and an extended settling phase.
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 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.
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.
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 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.
