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SKIP this exercise if painful or uncomfortable

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Yellow (Holistic) Journey

7b Warmup

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

7b Warmup provides a unique stretch for the hip joints and adductor muscles in a challenging upright position.

It is the pulling on StarBarre (or kitchen sink at home) with the arms that reduces the body weight, which subsequently allows the body to swing lower, creating an even deeper and more pleasurable adductor stretch.

7b Warmup is special because it has 2 stretch phases and no relax phase.

Bar Position

  • Waist height


  • Swing to left, swing to right...

Breathing Pattern

  • Inhale - Starting position.

  • Long exhale - Movement, stretch and return phases.

  • Inhale - Relax phase.

Reach the Starting Position

  • Stand facing the front wall, hold the bar close to the body and walk backwards until the straps are tight.

  • While pulling on the bar, abduct the legs and flex the knees to lower the body.

  • Feel how pulling on the bar with the arms reduces the loads on the hips and knees, allowing the body to go down lower than otherwise.

  • Keep the shoulders above the knees, and the knees above the toes.

  • Don't let the knees get in front of the toes.

Starting Position

  • Once the low and balanced starting position is reached, inhale.

Movement Phase

  • While pulling on the bar to reduce the body mass, inhale and swing the body to the one side.

  • Move the pelvis over an imaginary line between the feet (not behind).

  • Keep the pelvis low for the entire swing (not up and down).

Stretch Phase

  • When the body reaches the end of the movement, feel the inner thigh stretch and exhale.

  • Pause in the stretch for about a second.

  • Then slowly swing the body to the other side, along the same line, while continuously pulling with the arms on the bar.

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