advanced program
A progressive advanced strength cycle that starts with grounded standing work, peaks with an optional arm-balance challenge, and closes with integrative recovery.
Practice in Daymat
Session 1
Warm standing base work into goddess and lunge strength, then settle seated.
Begin standing for Mountain with Feet Apart. Share weight through both feet. Lengthen the spine upward. Clarify feet parallel in this shape. Keep Mountain intentional rather than rushed. Keep the gaze soft, then step or sit out with care.
Stand in Extended Mountain with the feet parallel and the arms reaching overhead. Spread the fingers, soften the shoulders away from the ears, and lengthen through the side body. Keep the ribs stacked over the pelvis without flaring. Lower the arms and return to a quiet Mountain stance to exit Keep arms raised clear throughout.
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.
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.
Begin standing for Goddess. Share weight through both feet. Lengthen the spine upward. Maintain wide squat in this shape. Refine Goddess only within a pain-free range. Take one more breath, then exit without collapsing.
Begin standing for Goddess. Share weight through both feet. Lengthen the spine upward. Maintain wide squat in this shape. Refine Goddess only within a pain-free range. Take one more breath, then exit without collapsing.
Stand tall for Goddess with Arms Up. Root evenly through both feet. Stack the ribs over the pelvis. Organize arms raised in this shape. Establish wide squat in this shape. Use the breath to steady Up without strain. When ready, ease out and return to a neutral base.
Stand tall for Goddess with Arms Up. Root evenly through both feet. Stack the ribs over the pelvis. Organize arms raised in this shape. Establish wide squat in this shape. Use the breath to steady Up without strain. When ready, ease out and return to a neutral base.
Begin standing for Goddess on Toes. Share weight through both feet. Lengthen the spine upward. Maintain heels lifted in this shape. Express wide squat in this shape. Refine Goddess on Toes only within a pain-free range. Keep the gaze soft, then step or sit out with care.
Begin standing for Goddess on Toes. Share weight through both feet. Lengthen the spine upward. Maintain heels lifted in this shape. Express wide squat in this shape. Refine Goddess on Toes only within a pain-free range. Keep the gaze soft, then step or sit out with care.
Lower the back knee for Kneeling Lunge with Prayer Hands. Stack the front knee above the ankle and bring the palms together at the heart. Lengthen the spine before any twist or fold, and keep the hips squared forward. Soften the hands down and step forward to leave Keep crescent lunge clear throughout.
Lower the back knee for Kneeling Lunge with Prayer Hands. Stack the front knee above the ankle and bring the palms together at the heart. Lengthen the spine before any twist or fold, and keep the hips squared forward. Soften the hands down and step forward to leave Keep crescent lunge clear throughout.
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.
Session 2
Build from lunges into an optional arm balance and controlled lifts.
Begin standing for Mountain with Feet Apart. Share weight through both feet. Lengthen the spine upward. Clarify feet parallel in this shape. Keep Mountain intentional rather than rushed. Keep the gaze soft, then step or sit out with care.
Stand in Extended Mountain with the feet parallel and the arms reaching overhead. Spread the fingers, soften the shoulders away from the ears, and lengthen through the side body. Keep the ribs stacked over the pelvis without flaring. Lower the arms and return to a quiet Mountain stance to exit Keep arms raised clear throughout.
Begin standing for Goddess. Share weight through both feet. Lengthen the spine upward. Maintain wide squat in this shape. Refine Goddess only within a pain-free range. Take one more breath, then exit without collapsing.
Begin standing for Goddess. Share weight through both feet. Lengthen the spine upward. Maintain wide squat in this shape. Refine Goddess only within a pain-free range. Take one more breath, then exit without collapsing.
Lower the back knee for Kneeling Lunge with Prayer Hands. Stack the front knee above the ankle and bring the palms together at the heart. Lengthen the spine before any twist or fold, and keep the hips squared forward. Soften the hands down and step forward to leave Keep crescent lunge clear throughout.
Lower the back knee for Kneeling Lunge with Prayer Hands. Stack the front knee above the ankle and bring the palms together at the heart. Lengthen the spine before any twist or fold, and keep the hips squared forward. Soften the hands down and step forward to leave Keep crescent lunge clear throughout.
Begin standing for Crescent Lunge with Prayer Hands. Share weight through both feet. Lengthen the spine upward. Clarify crescent lunge in this shape. Maintain prayer hands in this shape. Prefer clarity over depth in Crescent Lunge with Prayer Hands. Keep the gaze soft, then step or sit out with care.
Begin standing for Crescent Lunge with Prayer Hands. Share weight through both feet. Lengthen the spine upward. Clarify crescent lunge in this shape. Maintain prayer hands in this shape. Prefer clarity over depth in Crescent Lunge with Prayer Hands. Keep the gaze soft, then step or sit out with care.
From a balance setup for Eight Angle. Stack weight into the hands. Keep the torso upright and long. Clarify arm balance with legs hooked in this shape. Keep Eight intentional rather than rushed. When ready, ease out and return to a neutral base.
From a balance setup for Eight Angle. Stack weight into the hands. Keep the torso upright and long. Clarify arm balance with legs hooked in this shape. Keep Eight intentional rather than rushed. When ready, ease out and return to a neutral base.
Balance carefully for Elephant Trunk. Spread the fingers and press the palms. Stack the ribs over the pelvis. Establish leg over one shoulder in this shape. Use the breath to steady Trunk without strain. Take one more breath, then exit without collapsing.
Balance carefully for Elephant Trunk. Spread the fingers and press the palms. Stack the ribs over the pelvis. Establish leg over one shoulder in this shape. Use the breath to steady Trunk without strain. Take one more breath, then exit without collapsing.
Balance carefully for Scale. Spread the fingers and press the palms. Stack the ribs over the pelvis. Maintain scale in this shape. Refine Scale only within a pain-free range. 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.
Session 3
A calmer standing flow that closes with seated recovery.
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.
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.
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 Goddess. Share weight through both feet. Lengthen the spine upward. Maintain wide squat in this shape. Refine Goddess only within a pain-free range. Take one more breath, then exit without collapsing.
Begin standing for Goddess. Share weight through both feet. Lengthen the spine upward. Maintain wide squat in this shape. Refine Goddess only within a pain-free range. Take one more breath, then exit without collapsing.
From standing for Goddess with Cactus Arms. Stand with even foot pressure. Keep the torso upright and long. Express cactus arms in this shape. Organize wide squat in this shape. Keep Goddess intentional rather than rushed. Take one more breath, then exit without collapsing.
From standing for Goddess with Cactus Arms. Stand with even foot pressure. Keep the torso upright and long. Express cactus arms in this shape. Organize wide squat in this shape. Keep Goddess intentional rather than rushed. Take one more breath, then exit without collapsing.
From standing for Goddess with Heel Lift. Stand with even foot pressure. Keep the torso upright and long. Organize heels lifted in this shape. Establish wide squat in this shape. Use the breath to steady Lift without strain. Keep the gaze soft, then step or sit out with care.
From standing for Goddess with Heel Lift. Stand with even foot pressure. Keep the torso upright and long. Organize heels lifted in this shape. Establish wide squat in this shape. Use the breath to steady Lift without strain. Keep the gaze soft, then step or sit out with care.
Begin standing for Goddess on Toes. Share weight through both feet. Lengthen the spine upward. Maintain heels lifted in this shape. Express wide squat in this shape. Refine Goddess on Toes only within a pain-free range. Keep the gaze soft, then step or sit out with care.
Begin standing for Goddess on Toes. Share weight through both feet. Lengthen the spine upward. Maintain heels lifted in this shape. Express wide squat in this shape. Refine Goddess on Toes only within a pain-free range. Keep the gaze soft, then step or sit out with care.
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.
