beginner program
Three five-minute sessions progress from simple seated shapes to reclining twists, then settle into a quiet recovery practice.
Practice in Daymat
Session 1
Settle into a steady seated sequence with two gentle forward-fold shapes 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.
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.
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.
Session 2
Explore an even reclining twist sequence on both sides before settling into supported neutral shapes.
From your back for Supine Belly Twist. Let the spine settle onto the floor. Keep the torso soft and reclined. Clarify twist in this shape. Prefer clarity over depth in Supine Belly Twist. Keep the gaze soft, then step or sit out with care.
From your back for Supine Belly Twist. Let the spine settle onto the floor. Keep the torso soft and reclined. Clarify twist in this shape. Prefer clarity over depth in Supine Belly Twist. Keep the gaze soft, then step or sit out with care.
Lie on your back for Supine Spinal Twist. Rest the whole back on the mat. Stay reclined and easy. Organize reclined twist in this shape. Establish twist in this shape. Keep Supine intentional rather than rushed. Keep the gaze soft, then step or sit out with care.
Lie on your back for Supine Spinal Twist. Rest the whole back on the mat. Stay reclined and easy. Organize reclined twist in this shape. Establish twist in this shape. Keep Supine intentional rather than rushed. Keep the gaze soft, then step or sit out with care.
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.
Session 3
Lower the intensity with spacious reclining shapes and a sustained final rest.
From your back for Supine Tabletop. Let the spine settle onto the floor. Keep the torso soft and reclined. Organize hands and knees in this shape. Establish partial setup in this shape. Clarify twist in this shape. Use the breath to steady Tabletop without strain. Take one more breath, then exit without collapsing.
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.
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.
