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The Harmony Floor Sequence

B3 Four Pillars

Anchor 1

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SKIP this exercise if painful or uncomfortable

  • Learn and follow the exercise instructions below.

  • Practice this exercise daily as part of your sequence. 


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

  • If not possible, skip this exercise and consult with a physical therapist or movement professional.

  • When relevant, ensure that this exercise is within the surgeon's post-operation protocol.

Learn the Exercise

B3 Four Pillars is a nice and gentle mobility and weight bearing exercise of the limbs and a stability exercise of the entire trunk.

Starting Position

  • Six-point kneeling on knees and elbows.

  • Relax forearms on surface.

  • Position the entire spine and pelvis in neutral position.

  • Elongate the spine from crown to sit bones.


  • While maintaining the neutral spine and pelvis, transfer the body weight from limb to limb.

  • Draw an imaginary rectangle with nose.

  • When the pelvis is in front of knees, prevent lumbar extension (exhale).

  • When the pelvis is in behind the knees, prevent lumbar flexion (inhale).

  • Maintain the longitudinal spine stretch throughout the exercise.

Alternate directions of circle after 1-2 cycles then proceed to exercise B4 Double Side Stretch.

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