beginner program
Seven 30-minute sessions progress from accessible floor-based flexibility through moderate lateral and seated work, include a recovery day, and finish with a standing flexibility peak.
Practice in Daymat
Session 1
A low-intensity introduction combining seated preparation, gentle back-body activity, and a quiet supine finish.
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.
Begin prone for Sphinx with Neck Stretch. Rest the front body on the mat. Stay face-down with soft effort. Organize forearms on the mat in this shape. Establish neck turn in this shape. Use the breath to steady Stretch without strain. When ready, ease out and return to a neutral base.
Begin prone for Sphinx with Neck Stretch. Rest the front body on the mat. Stay face-down with soft effort. Organize forearms on the mat in this shape. Establish neck turn in this shape. Use the breath to steady Stretch without strain. When ready, ease out and return to a neutral base.
Sit down for Head to Knee I (Preparation). Ground through both sit bones. Stack the ribs over the pelvis. Express hold the foot in this shape. Organize partial setup in this shape. Keep Head intentional rather than rushed. Keep the gaze soft, then step or sit out with care.
Sit down for Head to Knee I (Preparation). Ground through both sit bones. Stack the ribs over the pelvis. Express hold the foot in this shape. Organize partial setup in this shape. Keep Head intentional rather than rushed. Keep the gaze soft, then step or sit out with care.
From a seat for Fire Log Forward Bend. Keep the sit bones heavy. Keep the torso upright and long. Clarify stacked shins in this shape. Keep Fire intentional rather than rushed. Take one more breath, then exit without collapsing.
From a seat for Fire Log Forward Bend. Keep the sit bones heavy. Keep the torso upright and long. Clarify stacked shins in this shape. Keep Fire intentional rather than rushed. Take one more breath, then exit without collapsing.
Begin the inversion for Head to Knee I. Press evenly through the hands. Stabilize the torso upside down. Establish hold the foot in this shape. Keep Head 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 the inversion for Head to Knee I. Press evenly through the hands. Stabilize the torso upside down. Establish hold the foot in this shape. Keep Head 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 Shoelace Forward Bend. Keep the sit bones heavy. Keep the torso upright and long. Express stacked knees in this shape. Refine Shoelace Forward Bend only within a pain-free range. When ready, ease out and return to a neutral base.
From a seat for Shoelace Forward Bend. Keep the sit bones heavy. Keep the torso upright and long. Express stacked knees in this shape. Refine Shoelace Forward Bend only within a pain-free range. When ready, ease out and return to a neutral base.
From your back for One Legged Wind Removing. Let the spine settle onto the floor. Keep the torso soft and reclined. Clarify knee toward the chest in this shape. Use the breath to steady Removing without strain. Keep the gaze soft, then step or sit out with care.
From your back for One Legged Wind Removing. Let the spine settle onto the floor. Keep the torso soft and reclined. Clarify knee toward the chest in this shape. Use the breath to steady Removing without strain. Keep the gaze soft, then step or sit out with care.
Lie on your back for One Legged Wind Removing with Knee to Forehead. Rest the whole back on the mat. Stay reclined and easy. Establish knee toward forehead in this shape. Clarify knee toward the chest in this shape. Maintain tucked knees in this shape. Use the breath to steady Forehead without strain. Take one more breath, then exit without collapsing.
Lie on your back for One Legged Wind Removing with Knee to Forehead. Rest the whole back on the mat. Stay reclined and easy. Establish knee toward forehead in this shape. Clarify knee toward the chest in this shape. Maintain tucked knees in this shape. Use the breath to steady Forehead without strain. Take one more breath, then exit without collapsing.
Session 2
Lateral preparation leads into connected seated flexibility work with one optional progression.
Plant the hands for Gate (Preparation). Share load across the contact points. Brace lightly through the core. Maintain kneeling side stretch in this shape. Express partial setup in this shape. Prefer clarity over depth in Gate (Preparation). Take one more breath, then exit without collapsing.
Plant the hands for Gate (Preparation). Share load across the contact points. Brace lightly through the core. Maintain kneeling side stretch in this shape. Express partial setup in this shape. Prefer clarity over depth in Gate (Preparation). Take one more breath, then exit without collapsing.
Begin on the hands for Reverse Gate. Organize the mixed support points. Keep a strong plank-like center. Express kneeling side stretch in this shape. Organize reversed orientation in this shape. Refine Reverse Gate only within a pain-free range. Take one more breath, then exit without collapsing.
Begin on the hands for Reverse Gate. Organize the mixed support points. Keep a strong plank-like center. Express kneeling side stretch in this shape. Organize reversed orientation in this shape. Refine Reverse Gate only within a pain-free range. Take one more breath, then exit without collapsing.
From an arm-supported base for Gate. Keep every contact point honest. Hold a firm midsection between the supports. Establish kneeling side stretch in this shape. Prefer clarity over depth in Gate. Keep the gaze soft, then step or sit out with care.
From an arm-supported base for Gate. Keep every contact point honest. Hold a firm midsection between the supports. Establish kneeling side stretch in this shape. Prefer clarity over depth in Gate. Keep the gaze soft, then step or sit out with care.
Sit down for Head to Knee I (Preparation). Ground through both sit bones. Stack the ribs over the pelvis. Express hold the foot in this shape. Organize partial setup in this shape. Keep Head intentional rather than rushed. Keep the gaze soft, then step or sit out with care.
Sit down for Head to Knee I (Preparation). Ground through both sit bones. Stack the ribs over the pelvis. Express hold the foot in this shape. Organize partial setup in this shape. Keep Head intentional rather than rushed. Keep the gaze soft, then step or sit out with care.
From a seat for Fire Log Forward Bend. Keep the sit bones heavy. Keep the torso upright and long. Clarify stacked shins in this shape. Keep Fire intentional rather than rushed. Take one more breath, then exit without collapsing.
From a seat for Fire Log Forward Bend. Keep the sit bones heavy. Keep the torso upright and long. Clarify stacked shins in this shape. Keep Fire intentional rather than rushed. Take one more breath, then exit without collapsing.
Sit down for Head to Knee III (Preparation). Ground through both sit bones. Stack the ribs over the pelvis. Express hold the foot in this shape. Organize partial setup in this shape. Use the breath to steady (Preparation without strain. Keep the gaze soft, then step or sit out with care.
Sit down for Head to Knee III (Preparation). Ground through both sit bones. Stack the ribs over the pelvis. Express hold the foot in this shape. Organize partial setup in this shape. Use the breath to steady (Preparation without strain. 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.
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.
Begin the inversion for Head to Knee I. Press evenly through the hands. Stabilize the torso upside down. Establish hold the foot in this shape. Keep Head 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 the inversion for Head to Knee I. Press evenly through the hands. Stabilize the torso upside down. Establish hold the foot in this shape. Keep Head 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 Shoelace Forward Bend. Keep the sit bones heavy. Keep the torso upright and long. Express stacked knees in this shape. Refine Shoelace Forward Bend only within a pain-free range. When ready, ease out and return to a neutral base.
From a seat for Shoelace Forward Bend. Keep the sit bones heavy. Keep the torso upright and long. Express stacked knees in this shape. Refine Shoelace Forward Bend only within a pain-free range. When ready, ease out and return to a neutral base.
From your back for One Legged Wind Removing. Let the spine settle onto the floor. Keep the torso soft and reclined. Clarify knee toward the chest in this shape. Use the breath to steady Removing without strain. Keep the gaze soft, then step or sit out with care.
From your back for One Legged Wind Removing. Let the spine settle onto the floor. Keep the torso soft and reclined. Clarify knee toward the chest in this shape. Use the breath to steady Removing without strain. Keep the gaze soft, then step or sit out with care.
Session 3
A connected seated sequence adds two optional variations while maintaining an even tempo.
Plant the hands for Gate (Preparation). Share load across the contact points. Brace lightly through the core. Maintain kneeling side stretch in this shape. Express partial setup in this shape. Prefer clarity over depth in Gate (Preparation). Take one more breath, then exit without collapsing.
Plant the hands for Gate (Preparation). Share load across the contact points. Brace lightly through the core. Maintain kneeling side stretch in this shape. Express partial setup in this shape. Prefer clarity over depth in Gate (Preparation). Take one more breath, then exit without collapsing.
Begin on the hands for Reverse Gate. Organize the mixed support points. Keep a strong plank-like center. Express kneeling side stretch in this shape. Organize reversed orientation in this shape. Refine Reverse Gate only within a pain-free range. Take one more breath, then exit without collapsing.
Begin on the hands for Reverse Gate. Organize the mixed support points. Keep a strong plank-like center. Express kneeling side stretch in this shape. Organize reversed orientation in this shape. Refine Reverse Gate only within a pain-free range. Take one more breath, then exit without collapsing.
From an arm-supported base for Gate. Keep every contact point honest. Hold a firm midsection between the supports. Establish kneeling side stretch in this shape. Prefer clarity over depth in Gate. Keep the gaze soft, then step or sit out with care.
From an arm-supported base for Gate. Keep every contact point honest. Hold a firm midsection between the supports. Establish kneeling side stretch in this shape. Prefer clarity over depth in Gate. Keep the gaze soft, then step or sit out with care.
Sit down for Head to Knee I (Preparation). Ground through both sit bones. Stack the ribs over the pelvis. Express hold the foot in this shape. Organize partial setup in this shape. Keep Head intentional rather than rushed. Keep the gaze soft, then step or sit out with care.
Sit down for Head to Knee I (Preparation). Ground through both sit bones. Stack the ribs over the pelvis. Express hold the foot in this shape. Organize partial setup in this shape. Keep Head intentional rather than rushed. Keep the gaze soft, then step or sit out with care.
From a seat for Fire Log Forward Bend. Keep the sit bones heavy. Keep the torso upright and long. Clarify stacked shins in this shape. Keep Fire intentional rather than rushed. Take one more breath, then exit without collapsing.
From a seat for Fire Log Forward Bend. Keep the sit bones heavy. Keep the torso upright and long. Clarify stacked shins in this shape. Keep Fire intentional rather than rushed. Take one more breath, then exit without collapsing.
Sit down for Head to Knee III (Preparation). Ground through both sit bones. Stack the ribs over the pelvis. Express hold the foot in this shape. Organize partial setup in this shape. Use the breath to steady (Preparation without strain. Keep the gaze soft, then step or sit out with care.
Sit down for Head to Knee III (Preparation). Ground through both sit bones. Stack the ribs over the pelvis. Express hold the foot in this shape. Organize partial setup in this shape. Use the breath to steady (Preparation without strain. 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.
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.
Begin the inversion for Head to Knee I. Press evenly through the hands. Stabilize the torso upside down. Establish hold the foot in this shape. Keep Head 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 the inversion for Head to Knee I. Press evenly through the hands. Stabilize the torso upside down. Establish hold the foot in this shape. Keep Head 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 Shoelace Forward Bend. Keep the sit bones heavy. Keep the torso upright and long. Express stacked knees in this shape. Refine Shoelace Forward Bend only within a pain-free range. When ready, ease out and return to a neutral base.
From a seat for Shoelace Forward Bend. Keep the sit bones heavy. Keep the torso upright and long. Express stacked knees in this shape. Refine Shoelace Forward Bend only within a pain-free range. When ready, ease out and return to a neutral base.
Session 4
The first peak combines active lateral preparation with three optional seated flexibility variations.
Plant the hands for Gate (Preparation). Share load across the contact points. Brace lightly through the core. Maintain kneeling side stretch in this shape. Express partial setup in this shape. Prefer clarity over depth in Gate (Preparation). Take one more breath, then exit without collapsing.
Plant the hands for Gate (Preparation). Share load across the contact points. Brace lightly through the core. Maintain kneeling side stretch in this shape. Express partial setup in this shape. Prefer clarity over depth in Gate (Preparation). Take one more breath, then exit without collapsing.
Begin on the hands for Reverse Gate. Organize the mixed support points. Keep a strong plank-like center. Express kneeling side stretch in this shape. Organize reversed orientation in this shape. Refine Reverse Gate only within a pain-free range. Take one more breath, then exit without collapsing.
Begin on the hands for Reverse Gate. Organize the mixed support points. Keep a strong plank-like center. Express kneeling side stretch in this shape. Organize reversed orientation in this shape. Refine Reverse Gate only within a pain-free range. Take one more breath, then exit without collapsing.
From an arm-supported base for Gate. Keep every contact point honest. Hold a firm midsection between the supports. Establish kneeling side stretch in this shape. Prefer clarity over depth in Gate. Keep the gaze soft, then step or sit out with care.
From an arm-supported base for Gate. Keep every contact point honest. Hold a firm midsection between the supports. Establish kneeling side stretch in this shape. Prefer clarity over depth in Gate. Keep the gaze soft, then step or sit out with care.
From a seat for Head to Knee II (Preparation). Keep the sit bones heavy. Keep the torso upright and long. Clarify hold the foot in this shape. Maintain partial setup in this shape. Prefer clarity over depth in Head to Knee II (Preparation). Take one more breath, then exit without collapsing.
From a seat for Head to Knee II (Preparation). Keep the sit bones heavy. Keep the torso upright and long. Clarify hold the foot in this shape. Maintain partial setup in this shape. Prefer clarity over depth in Head to Knee II (Preparation). Take one more breath, then exit without collapsing.
From a seat for Fire Log Forward Bend. Keep the sit bones heavy. Keep the torso upright and long. Clarify stacked shins in this shape. Keep Fire intentional rather than rushed. Take one more breath, then exit without collapsing.
From a seat for Fire Log Forward Bend. Keep the sit bones heavy. Keep the torso upright and long. Clarify stacked shins in this shape. Keep Fire intentional rather than rushed. Take one more breath, then exit without collapsing.
Sit down for Head to Knee III (Preparation). Ground through both sit bones. Stack the ribs over the pelvis. Express hold the foot in this shape. Organize partial setup in this shape. Use the breath to steady (Preparation without strain. Keep the gaze soft, then step or sit out with care.
Sit down for Head to Knee III (Preparation). Ground through both sit bones. Stack the ribs over the pelvis. Express hold the foot in this shape. Organize partial setup in this shape. Use the breath to steady (Preparation without strain. 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.
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.
Begin the inversion for Head to Knee I. Press evenly through the hands. Stabilize the torso upside down. Establish hold the foot in this shape. Keep Head 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 the inversion for Head to Knee I. Press evenly through the hands. Stabilize the torso upside down. Establish hold the foot in this shape. Keep Head 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 Shoelace Forward Bend. Keep the sit bones heavy. Keep the torso upright and long. Express stacked knees in this shape. Refine Shoelace Forward Bend only within a pain-free range. When ready, ease out and return to a neutral base.
From a seat for Shoelace Forward Bend. Keep the sit bones heavy. Keep the torso upright and long. Express stacked knees in this shape. Refine Shoelace Forward Bend only within a pain-free range. When ready, ease out and return to a neutral base.
Session 5
A recovery-oriented return to familiar seated, prone, and supine patterns with no optional challenges.
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.
Begin prone for Sphinx with Neck Stretch. Rest the front body on the mat. Stay face-down with soft effort. Organize forearms on the mat in this shape. Establish neck turn in this shape. Use the breath to steady Stretch without strain. When ready, ease out and return to a neutral base.
Begin prone for Sphinx with Neck Stretch. Rest the front body on the mat. Stay face-down with soft effort. Organize forearms on the mat in this shape. Establish neck turn in this shape. Use the breath to steady Stretch without strain. When ready, ease out and return to a neutral base.
Sit down for Head to Knee I (Preparation). Ground through both sit bones. Stack the ribs over the pelvis. Express hold the foot in this shape. Organize partial setup in this shape. Keep Head intentional rather than rushed. Keep the gaze soft, then step or sit out with care.
Sit down for Head to Knee I (Preparation). Ground through both sit bones. Stack the ribs over the pelvis. Express hold the foot in this shape. Organize partial setup in this shape. Keep Head intentional rather than rushed. Keep the gaze soft, then step or sit out with care.
From a seat for Fire Log Forward Bend. Keep the sit bones heavy. Keep the torso upright and long. Clarify stacked shins in this shape. Keep Fire intentional rather than rushed. Take one more breath, then exit without collapsing.
From a seat for Fire Log Forward Bend. Keep the sit bones heavy. Keep the torso upright and long. Clarify stacked shins in this shape. Keep Fire intentional rather than rushed. Take one more breath, then exit without collapsing.
Begin the inversion for Head to Knee I. Press evenly through the hands. Stabilize the torso upside down. Establish hold the foot in this shape. Keep Head 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 the inversion for Head to Knee I. Press evenly through the hands. Stabilize the torso upside down. Establish hold the foot in this shape. Keep Head 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 Shoelace Forward Bend. Keep the sit bones heavy. Keep the torso upright and long. Express stacked knees in this shape. Refine Shoelace Forward Bend only within a pain-free range. When ready, ease out and return to a neutral base.
From a seat for Shoelace Forward Bend. Keep the sit bones heavy. Keep the torso upright and long. Express stacked knees in this shape. Refine Shoelace Forward Bend only within a pain-free range. When ready, ease out and return to a neutral base.
From your back for One Legged Wind Removing. Let the spine settle onto the floor. Keep the torso soft and reclined. Clarify knee toward the chest in this shape. Use the breath to steady Removing without strain. Keep the gaze soft, then step or sit out with care.
From your back for One Legged Wind Removing. Let the spine settle onto the floor. Keep the torso soft and reclined. Clarify knee toward the chest in this shape. Use the breath to steady Removing without strain. Keep the gaze soft, then step or sit out with care.
Lie on your back for One Legged Wind Removing with Knee to Forehead. Rest the whole back on the mat. Stay reclined and easy. Establish knee toward forehead in this shape. Clarify knee toward the chest in this shape. Maintain tucked knees in this shape. Use the breath to steady Forehead without strain. Take one more breath, then exit without collapsing.
Lie on your back for One Legged Wind Removing with Knee to Forehead. Rest the whole back on the mat. Stay reclined and easy. Establish knee toward forehead in this shape. Clarify knee toward the chest in this shape. Maintain tucked knees in this shape. Use the breath to steady Forehead without strain. Take one more breath, then exit without collapsing.
Session 6
The cycle rebuilds with two optional asymmetrical variations surrounded by familiar seated shapes.
Plant the hands for Gate (Preparation). Share load across the contact points. Brace lightly through the core. Maintain kneeling side stretch in this shape. Express partial setup in this shape. Prefer clarity over depth in Gate (Preparation). Take one more breath, then exit without collapsing.
Plant the hands for Gate (Preparation). Share load across the contact points. Brace lightly through the core. Maintain kneeling side stretch in this shape. Express partial setup in this shape. Prefer clarity over depth in Gate (Preparation). Take one more breath, then exit without collapsing.
Begin on the hands for Reverse Gate. Organize the mixed support points. Keep a strong plank-like center. Express kneeling side stretch in this shape. Organize reversed orientation in this shape. Refine Reverse Gate only within a pain-free range. Take one more breath, then exit without collapsing.
Begin on the hands for Reverse Gate. Organize the mixed support points. Keep a strong plank-like center. Express kneeling side stretch in this shape. Organize reversed orientation in this shape. Refine Reverse Gate only within a pain-free range. Take one more breath, then exit without collapsing.
From an arm-supported base for Gate. Keep every contact point honest. Hold a firm midsection between the supports. Establish kneeling side stretch in this shape. Prefer clarity over depth in Gate. Keep the gaze soft, then step or sit out with care.
From an arm-supported base for Gate. Keep every contact point honest. Hold a firm midsection between the supports. Establish kneeling side stretch in this shape. Prefer clarity over depth in Gate. Keep the gaze soft, then step or sit out with care.
From a seat for Sage Marichi's I. Keep the sit bones heavy. Keep the torso upright and long. Organize sage twist or bind in this shape. Keep Sage intentional rather than rushed. When ready, ease out and return to a neutral base.
From a seat for Sage Marichi's I. Keep the sit bones heavy. Keep the torso upright and long. Organize sage twist or bind in this shape. Keep Sage intentional rather than rushed. When ready, ease out and return to a neutral base.
From a seat for Fire Log Forward Bend. Keep the sit bones heavy. Keep the torso upright and long. Clarify stacked shins in this shape. Keep Fire intentional rather than rushed. Take one more breath, then exit without collapsing.
From a seat for Fire Log Forward Bend. Keep the sit bones heavy. Keep the torso upright and long. Clarify stacked shins in this shape. Keep Fire intentional rather than rushed. Take one more breath, then exit without collapsing.
Sit down for Head to Knee III (Preparation). Ground through both sit bones. Stack the ribs over the pelvis. Express hold the foot in this shape. Organize partial setup in this shape. Use the breath to steady (Preparation without strain. Keep the gaze soft, then step or sit out with care.
Sit down for Head to Knee III (Preparation). Ground through both sit bones. Stack the ribs over the pelvis. Express hold the foot in this shape. Organize partial setup in this shape. Use the breath to steady (Preparation without strain. 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.
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.
Sit down for Head to Knee I (Preparation). Ground through both sit bones. Stack the ribs over the pelvis. Express hold the foot in this shape. Organize partial setup in this shape. Keep Head intentional rather than rushed. Keep the gaze soft, then step or sit out with care.
Sit down for Head to Knee I (Preparation). Ground through both sit bones. Stack the ribs over the pelvis. Express hold the foot in this shape. Organize partial setup in this shape. Keep Head intentional rather than rushed. Keep the gaze soft, then step or sit out with care.
Begin the inversion for Head to Knee I. Press evenly through the hands. Stabilize the torso upside down. Establish hold the foot in this shape. Keep Head 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 the inversion for Head to Knee I. Press evenly through the hands. Stabilize the torso upside down. Establish hold the foot in this shape. Keep Head 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 Shoelace Forward Bend. Keep the sit bones heavy. Keep the torso upright and long. Express stacked knees in this shape. Refine Shoelace Forward Bend only within a pain-free range. When ready, ease out and return to a neutral base.
From a seat for Shoelace Forward Bend. Keep the sit bones heavy. Keep the torso upright and long. Express stacked knees in this shape. Refine Shoelace Forward Bend only within a pain-free range. When ready, ease out and return to a neutral base.
Session 7
A four-pose optional standing peak transitions into familiar seated flexibility for a composed finish.
Plant the hands for Gate (Preparation). Share load across the contact points. Brace lightly through the core. Maintain kneeling side stretch in this shape. Express partial setup in this shape. Prefer clarity over depth in Gate (Preparation). Take one more breath, then exit without collapsing.
Plant the hands for Gate (Preparation). Share load across the contact points. Brace lightly through the core. Maintain kneeling side stretch in this shape. Express partial setup in this shape. Prefer clarity over depth in Gate (Preparation). Take one more breath, then exit without collapsing.
Begin on the hands for Reverse Gate. Organize the mixed support points. Keep a strong plank-like center. Express kneeling side stretch in this shape. Organize reversed orientation in this shape. Refine Reverse Gate only within a pain-free range. Take one more breath, then exit without collapsing.
Begin on the hands for Reverse Gate. Organize the mixed support points. Keep a strong plank-like center. Express kneeling side stretch in this shape. Organize reversed orientation in this shape. Refine Reverse Gate only within a pain-free range. Take one more breath, then exit without collapsing.
Stand tall for Triangle. Root evenly through both feet. Stack the ribs over the pelvis. Express extended side line in this shape. Use the breath to steady Triangle without strain. Keep the gaze soft, then step or sit out with care.
Stand tall for Triangle. Root evenly through both feet. Stack the ribs over the pelvis. Express extended side line in this shape. Use the breath to steady Triangle without strain. Keep the gaze soft, then step or sit out with care.
From standing for Crescent Moon. Stand with even foot pressure. Keep the torso upright and long. Organize crescent lunge in this shape. Establish side bend in this shape. Use the breath to steady Moon without strain. Take one more breath, then exit without collapsing.
From standing for Crescent Moon. Stand with even foot pressure. Keep the torso upright and long. Organize crescent lunge in this shape. Establish side bend in this shape. Use the breath to steady Moon without strain. Take one more breath, then exit without collapsing.
From standing for Bound Triangle. Stand with even foot pressure. Keep the torso upright and long. Maintain bind in this shape. Express extended side line in this shape. Refine Bound Triangle only within a pain-free range. Take one more breath, then exit without collapsing.
From standing for Bound Triangle. Stand with even foot pressure. Keep the torso upright and long. Maintain bind in this shape. Express extended side line in this shape. Refine Bound Triangle only within a pain-free range. Take one more breath, then exit without collapsing.
Stand tall for Reverse Triangle. Root evenly through both feet. Stack the ribs over the pelvis. Maintain extended side line in this shape. Express reversed orientation in this shape. Prefer clarity over depth in Reverse Triangle. When ready, ease out and return to a neutral base.
Stand tall for Reverse Triangle. Root evenly through both feet. Stack the ribs over the pelvis. Maintain extended side line in this shape. Express reversed orientation in this shape. Prefer clarity over depth in Reverse Triangle. When ready, ease out and return to a neutral base.
Begin standing for Side Angle. Share weight through both feet. Lengthen the spine upward. Clarify extended side angle in this shape. Use the breath to steady Angle without strain. Keep the gaze soft, then step or sit out with care.
Begin standing for Side Angle. Share weight through both feet. Lengthen the spine upward. Clarify extended side angle in this shape. Use the breath to steady Angle without strain. Keep the gaze soft, then step or sit out with care.
Sit down for Head to Knee I (Preparation). Ground through both sit bones. Stack the ribs over the pelvis. Express hold the foot in this shape. Organize partial setup in this shape. Keep Head intentional rather than rushed. Keep the gaze soft, then step or sit out with care.
Sit down for Head to Knee I (Preparation). Ground through both sit bones. Stack the ribs over the pelvis. Express hold the foot in this shape. Organize partial setup in this shape. Keep Head intentional rather than rushed. Keep the gaze soft, then step or sit out with care.
From a seat for Fire Log Forward Bend. Keep the sit bones heavy. Keep the torso upright and long. Clarify stacked shins in this shape. Keep Fire intentional rather than rushed. Take one more breath, then exit without collapsing.
From a seat for Fire Log Forward Bend. Keep the sit bones heavy. Keep the torso upright and long. Clarify stacked shins in this shape. Keep Fire 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 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.
