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SKIP this exercise if painful or uncomfortable

Follow the onscreen breathing instructions Inhale Exhale

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Yellow (Holistic) Journey


The Harmony Sequence

  • 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

2b is a progression of 2a, adding elements of articulated spinal flexion and extension, as well as postural orientation and balance while the body is moving.

Once the movements are harmonized, 2b becomes a very pleasurable standing 'wave' exercise with the body.

Movement emphasis is lumbar and upper-cervical flexion, and thoracic and lower-cervical extension.


  • Move 1 - stretch 1 - move 2 - stretch 2 - return - relax - …

Breathing pattern

  • Inhale - Starting position.

  • Long and deep exhale - All movement, stretch and return phases.

  • Inhale - Relax phase.

Starting Position

  • Same as 2a

  • Stand about 1 steps away from bar, facing the bar.

  • Stand in the tall upright standing position looking towards the horizon.

  • Try to be as tall as possible, draw shoulders wide and down and relax the arms and hands by the side of the body.

  • Inhale.

Movement Phase 1 (Flexion Wave)

  • Upon exhalation, start to flex the spine from top to bottom, vertebra after vertebra.

  • Start this movement with a chin tuck to feel the upper cervical flexion.

  • Flex the pelvis, hips and knees and continue to articulate the spine until the body is at its lowest position and full lumbar flexion is felt (not neutral spine as in a squat).

  • Keep the heels on floor and the body balanced.

  • Start the movement by looking towards the horizon, then gradually look down towards the knees as the movement progresses.

Movement Phase 2 (Jump in the water)

  • While the body is at the lowest position it can be, continue the exhalation and at the same time:

  • Perform a 2a maneuver with the feet.

  • This will 'push' the body forward by fully flexing the ankles and raising the heels all the way.

  • Reach forward with hands towards the bar.

  • For this movement phase imagine 'jumping in the water'.

  • Arrive forward at the bar as low as possible.

  • Perform this movement as slow and balanced as possible. This is a sign of geed control.

Return Phase (Extension Wave)

  • From this low flexed position, inhale and start extending the body from bottom to top:

  • Extend the knees, hips, pelvis and articulate the spine upwards from bottom to top one vertebra after another.

  • Continue to stand on tiptoes and to hold on the bar for this movement phase.

  • Start the movement by looking towards the knees, then gradually look up towards the horizon as the movement progresses.

  • Continue the inhalation.

  • Let go of the bar, lower the heels to the floor and assume the tall upright starting position.

  • Look at the horizon and gear the body for the next repetition.


  • The arm movements are mainly passive, generated from the body movement back and forth.

  • The movement of the body is fluent; no stops on the way.

  • Knees stay at the same line throughout the exercise.

  • The body remains symmetric from behind.

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