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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

6b adds a significant asymmetric balance challenge to 6a. This is functionally important because many daily functions involve asymmetric flexing and lifting.

Unfortunately, if the movements are impaired, it is typical that sudden back injuries occur while flexing in an asymmetric manner. It is therefore important to learn this complex movement and practice it daily in a harmonious manner.

Bar Position

  • Waist height


  • Move - stretch - return - relax -... alternate

Breathing Pattern

  • Inhale - Starting position.

  • Long exhale - Movement, stretch and return phases.

  • Inhale - Relax phase.

Starting Position

  • Same as 8a.

  • Harmonious upright standing, as tall as possible.

  • Ensure:

  • A long neck, and eyes looking towards the horizon.

  • The entire spine and pelvis are in the neutral position.

  • The shoulders are placed down and back.

  • The arms are relaxed by the side of the body. Fingers are also relaxed.

  • Inhale.


  • Place a rolled small towel towel between the knees.

  • Hold the towel with knees so will not fall. Do not 'squeeze' the knees together it is not the exercise.

  • This assistance is to keep the knees in the same line during the exercise movements.

  • In the beginning of Harmony training, this might be challenging even for acclaimed movement instructors.

  • It is okay to place hands softly on the bar for the entire exercise to assist the balance.

Movement Phase

  • Upon exhalation, start to perform the 8a spinal flexion exercise from top to bottom.

  • At the same time, while keeping both knees in the same line, flex the one knee and slide the palm back on the floor until full ankle flexion is reached and the toe tips are pushing down on the floor.

  • Timing: Start and finish both these movements together as one full-body movement.

  • During the first repetitions, the trunk might struggle to remain symmetric. This is the main challenge of the exercise.

  • Keep the arms relaxed

  • Do not lean backward on arms - this takes away the balance element of the exercise.

  • Make sure knees stay at same line.

  • If this is a problem, hold a soft pad or a folded towel between knees.

  • Check feet, knee and pelvic alignment during the movement and self-correct.

Stretch Phase

  • Continue the exhalation

  • Maintain the asymmetric stretch for about a second.

  • Feel the back-leg flexion stretch.

  • Start exhaling for the return.

Return Phase

  • Increase the exhalation and activate the abdominal muscles to assist with the reverse movement initiation.

  • Reverse the spinal movements from bottom to top together with the reversing leg movement, until the upright starting position is reached.

  • Time all trunk and limb movements to start and finish at the same time.

Relax Phase

  • Assume the balanced upright standing posture.

  • Inhale.

  • Alternate sides.


  • Hold rolled towel between knees.

  • Place hands on bar for the entire exercise.

  • If necessary, reduce the range to prevent pain or discomfort.

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