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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

6c is a complex exercise consisting of a very large movement - from full flexion and rotation of the spine and limb to full extension and rotation to the other side of the entire body, together with an extremely wide and long 'moving' shoulder reach, advanced balance training and a very big inhale.

6c is an extremely complex balance and orientation-in-space exercise. Therefore, learning this exercise might require holding a rolled small towel between the knees.

Uniquely, the cycle of this exercise is asymmetrical and circular in nature. 8c includes 3 different movement phases in each direction.

Functionally, this exercise combines elements of 8a and 8b to simulate the common function of lifting something light from the floor from perhaps an awkward position, and then placing it surely and safely on a high shelf.

Bar Position

  • Waist height


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

Breathing Pattern

  • Inhale - Starting position.

  • Exhale - Movement 1 and stretch phases.

  • Inhale - Relax phase.

  • Exhale - Movement 2 phase.

  • Big inhale - Return and relax phases.

Starting Position

  • Same as 8b. Take half a step backwards.

  • 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.

Movement 1

  • This move an advanced version of 8b, adding elements of spinal rotation and balancing the body with one hand, allowing the other arm to move freely in space.

  • Upon exhalation, initiate the full-body flexion movement as in 8b.

  • While one hand on the stabilizing leg side of the body starts moving towards the middle of the bar, the other hand (on the side of the moving leg) starts to move towards the other side of the body.

  • This movement leads the spinal rotation, from top to bottom, towards the straight leg.

  • Keep the pelvis parallel to bar and floor throughout the exercise.

  • Look at the free hand (throughout the exercise).

  • Timing - time all spinal and limb movements to start together and finish together.

Stretch Phase

  • Pause for about a second, when the combined limit of spinal flexion and rotation is reached.

  • Continue exhaling.

Movement 2

  • From this position, inhale and start extending the spine (from bottom to top) and rotating it to the other direction.

  • At the same time, start rising the heels from the floor to stand on the forefeet and toes.

  • Also, start raising the free arm upwards as the body starts extending and ascending.

  • When the full body upright position is reached on the tiptoes, keep balancing the body with one hand and reach upwards as high as possible with the fee hand.

  • Keep on looking at free hand as if you want to reach something very high.

Return Phase

  • Switch to exhalation.

  • Continue the body rotation movement and start a large and wide circumduction movement the free arm towards the wall behind.

  • At this (moving) point, feel a distinct stretch in both shoulders at the same time.

  • Keep on looking at the free hand and continue the large circular arm movement downwards and then forward.

  • Timing: Complete the movement cycle, face the front wall in a full-body upright position, return the heels to the floor, and relax the arms at the side of the body all at the same time.

Relax Phase

  • Assume the upright relaxed starting position.

  • Prepare mentally and physically to perform the same movement in the other direction.

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