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SKIP this exercise if painful or uncomfortable

Follow the onscreen breathing instructions Inhale Exhale

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Blue (lower body) Journey

The 3 Stars Sequence

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Exercise 13 7b

  • Learn and follow the exercise instructions below.

  • Practice this exercise daily as part of your sequence. 

  • Perform this exercise only in pain free and comfortable ranges.

  • If necessary, seek professional advise to use as part of a rehabilitation program.

Learn the Exercise

7b is an extreme functional exercise that mobilizes both hip joints in a ‘low standing’ in a circular Tai Chi and belly dance inspired move. It introduces unique rotational forces upon the weightbearing pelvis, hips, knees and ankles as well as fundamental rotational forces between the feet and the solid floor.

7b also provides athletic advantages in sports like tennis, basketball (defense) and surfing.

Bar Position

  • Waist height


  • Continuous rotatory movement... alternate directions

Breathing Pattern

  • Inhale: For the side to side movements.

  • Exhale: For body rotations.

Starting Position

  • Stand with wide leg abduction.

  • Keep feet parallel to each other.

  • Lean with palms on bar and squat deeply.

  • Maintain a neutral spine and keep shoulders above knees above toes (line of balance).

  • Let go of bar and place the hands in the air close to the sides of the pelvis (not touching the body).

  • Inhale.


  • While exhaling, translate the upright trunk to the one side.

  • At the end of the side movement, exhale and fully rotate the trunk to the other direction.

  • Keep the trunk rotation, Inhale and translate the upright body to the other side to the other side.

  • Keep palms at constant distance to each side of pelvis and move hands according to the pelvic movements (Tai Chi style).

  • Imagine a figure eight 'drawn' on the floor between the legs.

  • Perform a figure 8 movement with the pelvis and the trunk above this imaginary line.

  • Keep the upright trunk as low as possible.

  • Don't let the knees get in front of the toes line.

  • Once the figure 8 movement is completed, repeat to the other direction.

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