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
Exercise 18 10b
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
10b adds an element of spinal flexion to 10a as well as a deeper hip flexion stretch.
As this exercise involves more complex movement and full-body coordination than the 10a, it is a more difficult exercise to learn and perform harmoniously too.
The deeper stretches and more advanced movements of 10b benefit from performing 10a before, as a warm up for the body and mind.
More flexible - higher
Less flexible - lower
Move - stretch - return - relax -...
Inhale - Starting position.
Exhale - Movement and stretch phases.
Inhale - Return and relax phases.
Place one foot on the bar and flex the knee while tilting the straight body forward from the back ankle.
At this point, feel the hip flexion end-range.
Look at an angle slightly down, because the body is tilted forward.
Keep the body line as tall as possible and the arms relaxed by the body.
Ensure body alignment:
Keep shoulders wide and back and tall neck (no chin poking).
Back foot is not rotating out (common issue).
The pelvis is with no rotation in the neutral position.
The trunk is symmetric from behind.
A straight line from the head to the back ankle, observed from all directions.
Upon exhalation, extend the top knee, ankle and toes.
By extending the ankles and toes, the posterior thigh stretch is felt with the knee still flexed. Avoid ankle flexion.
The body tilts backwards with the movement.
Push with the heel towards the wall as the knee extends and the body tries to stand as tall as possible.
Continue the exhalation and hold that position for about a second.
Then ease off the stretch and commence the return movement.
Inhale and perform the same movement in opposite order:
Flex the top leg allowing the straight body to tilt forward until the end of hip and knee flexion range.
Continue the inhalation.
Assume the starting posture with the body tilted forward.
Pause for about a second and consciously relax the muscles in that position.
Gear the body for the next repetition.