intermediate program
Three ten-minute floor-based sessions progress from seated settling to supine mobility, then finish with a lower-intensity recovery practice.
Practice in Daymat
Session 1
A low-intensity seated sequence establishes steady pacing and a quiet 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 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.
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.
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.
Session 2
A moderate supine practice adds movement variety while maintaining a restful cadence.
Lie on your back for Constructive Rest. Rest the whole back on the mat. Stay reclined and easy. Maintain full body rest in this shape. Prefer clarity over depth in Constructive Rest. Keep the gaze soft, then step or sit out with care.
From your back for Supine Bound Angle. Let the spine settle onto the floor. Keep the torso soft and reclined. Organize bind in this shape. Prefer clarity over depth in Supine Bound Angle. Keep the gaze soft, then step or sit out with care.
Lie on your back for Extended Supine Bound Angle. Rest the whole back on the mat. Stay reclined and easy. Establish bind in this shape. Refine Extended Supine Bound Angle only within a pain-free range. When ready, ease out and return to a neutral base.
Begin supine for Plow with Toe Hold. Keep the back body heavy on the floor. Let the torso rest back. Clarify bind in this shape. Maintain boat shape in this shape. Express feet beyond the head in this shape. Organize lifted legs in this shape. Establish partial setup in this shape. Prefer clarity over depth in Plow with Toe Hold. Keep the gaze soft, then step or sit out with care.
Lie on your back for Supine Pigeon. Rest the whole back on the mat. Stay reclined and easy. Maintain front shin across in this shape. Refine Supine Pigeon only within a pain-free range. Keep the gaze soft, then step or sit out with care.
Lie on your back for Supine Pigeon. Rest the whole back on the mat. Stay reclined and easy. Maintain front shin across in this shape. Refine Supine Pigeon only within a pain-free range. Keep the gaze soft, then step or sit out with care.
Begin supine for Supine Hand to Big Toe. Keep the back body heavy on the floor. Let the torso rest back. Clarify supine hand to big toe in this shape. Maintain hand in this shape. Prefer clarity over depth in Supine Hand to Big Toe. Take one more breath, then exit without collapsing.
Begin supine for Supine Hand to Big Toe. Keep the back body heavy on the floor. Let the torso rest back. Clarify supine hand to big toe in this shape. Maintain hand in this shape. Prefer clarity over depth in Supine Hand to Big Toe. Take one more breath, then exit without collapsing.
Session 3
A lower-intensity prone sequence closes the cycle with simple mobility and recovery.
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.
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 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.
