advanced program
Seven ordered sessions progress from an accessible flexibility foundation to two measured peak days, with recovery sessions supporting consistency.
Practice in Daymat
Session 1
A steady opening session emphasizing lateral length before accessible seated forward folds.
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.
Sit down for Bound Angle I. Ground through both sit bones. Stack the ribs over the pelvis. Maintain bind in this shape. Prefer clarity over depth in Bound Angle I. 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.
Session 2
A moderate session extending standing work and adding two optional advanced-level seated shapes.
From standing for Extended Side Angle. Stand with even foot pressure. Keep the torso upright and long. Establish extended side angle in this shape. Clarify warrior stance in this shape. Use the breath to steady Angle without strain. Keep the gaze soft, then step or sit out with care.
From standing for Extended Side Angle. Stand with even foot pressure. Keep the torso upright and long. Establish extended side angle in this shape. Clarify warrior stance in this shape. Use the breath to steady Angle 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.
From a seat for Sage Marichi's II. Keep the sit bones heavy. Rotate the torso evenly. Organize sage twist or bind in this shape. Use the breath to steady II without strain. Keep the gaze soft, then step or sit out with care.
From a seat for Sage Marichi's II. Keep the sit bones heavy. Rotate the torso evenly. Organize sage twist or bind in this shape. Use the breath to steady II without strain. Keep the gaze soft, then step or sit out with care.
Begin seated for Bound Angle II. Settle onto the sit bones. Lengthen the spine upward. Clarify bind in this shape. Keep Bound intentional rather than rushed. 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.
Session 3
The first peak session combines sustained standing range with three advanced-level flexibility options.
From standing for Reverse Warrior. Stand with even foot pressure. Keep the torso upright and long. Clarify reversed orientation in this shape. Maintain warrior stance in this shape. Prefer clarity over depth in Reverse Warrior. When ready, ease out and return to a neutral base.
From standing for Reverse Warrior. Stand with even foot pressure. Keep the torso upright and long. Clarify reversed orientation in this shape. Maintain warrior stance in this shape. Prefer clarity over depth in Reverse Warrior. 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.
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.
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 Extended Bound Lotus. Ground through both sit bones. Stack the ribs over the pelvis. Establish bind in this shape. Clarify lotus in this shape. Use the breath to steady Lotus without strain. Keep the gaze soft, then step or sit out with care.
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.
Session 4
A lower-intensity recovery session maintains range through familiar bilateral patterns and an unhurried close.
From standing for Side Wide Legged Forward Bend. Stand with even foot pressure. Hinge forward from the hips with a long spine. Organize side wide legged forward bend in this shape. Establish bend in this shape. Clarify forward in this shape. Maintain legged in this shape. Express side in this shape. Keep Side intentional rather than rushed. Keep the gaze soft, then step or sit out with care.
From standing for Side Wide Legged Forward Bend. Stand with even foot pressure. Hinge forward from the hips with a long spine. Organize side wide legged forward bend in this shape. Establish bend in this shape. Clarify forward in this shape. Maintain legged in this shape. Express side in this shape. Keep Side intentional rather than rushed. 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.
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 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.
Sit down for Seated Forward Bend II (Preparation). Ground through both sit bones. Tip the torso forward without rounding harshly. 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 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.
Session 5
A moderate rebuild returns to longer holds while retaining a measured challenge allowance.
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.
From a seat for Sage Marichi's II. Keep the sit bones heavy. Rotate the torso evenly. Organize sage twist or bind in this shape. Use the breath to steady II without strain. Keep the gaze soft, then step or sit out with care.
From a seat for Sage Marichi's II. Keep the sit bones heavy. Rotate the torso evenly. Organize sage twist or bind in this shape. Use the breath to steady II without strain. 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 seated for Seated Forward Bend III (Preparation). Settle onto the sit bones. Fold from the hip creases. Express 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 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.
Session 6
The second peak consolidates standing and seated flexibility with three advanced-level variations.
From standing for Extended Side Angle. Stand with even foot pressure. Keep the torso upright and long. Establish extended side angle in this shape. Clarify warrior stance in this shape. Use the breath to steady Angle without strain. Keep the gaze soft, then step or sit out with care.
From standing for Extended Side Angle. Stand with even foot pressure. Keep the torso upright and long. Establish extended side angle in this shape. Clarify warrior stance in this shape. Use the breath to steady Angle 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 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.
Session 7
A quieter closing session integrates the cycle through familiar transitions and reduced overall demand.
From standing for Side Wide Legged Forward Bend. Stand with even foot pressure. Hinge forward from the hips with a long spine. Organize side wide legged forward bend in this shape. Establish bend in this shape. Clarify forward in this shape. Maintain legged in this shape. Express side in this shape. Keep Side intentional rather than rushed. Keep the gaze soft, then step or sit out with care.
From standing for Side Wide Legged Forward Bend. Stand with even foot pressure. Hinge forward from the hips with a long spine. Organize side wide legged forward bend in this shape. Establish bend in this shape. Clarify forward in this shape. Maintain legged in this shape. Express side in this shape. Keep Side intentional rather than rushed. 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.
From a seat for Sleeping Swan. Keep the sit bones heavy. Hinge forward from the hips with a long spine. Express front shin across in this shape. Prefer clarity over depth in Sleeping Swan. Take one more breath, then exit without collapsing.
From a seat for Sleeping Swan. Keep the sit bones heavy. Hinge forward from the hips with a long spine. Express front shin across in this shape. Prefer clarity over depth in Sleeping Swan. 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.
Begin seated for Seated Forward Bend II. Settle onto the sit bones. Fold from the hip creases. Express seated forward bend ii in this shape. Organize bend in this shape. Establish forward in this shape. Prefer clarity over depth in Seated Forward Bend II. Keep the gaze soft, then step or sit out with care.
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.
