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Yellow (Holistic) Journey

7c

The Harmony Sequence

  • Learn and follow the exercise instructions below.

  • Practice this exercise daily as part of your sequence. 

Warnings

  • 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.

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Learn the Exercise
Video

Inspired by the ballet pliƩ move, the frog leap and plyometric training techniques, 7c trains the fundamentals of jumping and landing safely, while absorbing the landing energy and regenerating it into power and strength for the next repetition.

In its most radical version, 7c requires strong and flexible knees as well as a sharp lumbo-pelvic control system which is well trained to manage the expected and unexpected perturbations of life in a harmonious manner.

To reach this level, the 7c No Jump version enables users to learn the jumping and landing techniques without actually jumping or landing.

Technically, 9c is special because its two versions have opposite exercise phases and also different breathing patterns.


Warning: The 7c Jump version is not suitable for people with knee joint instability or who are prone to knee injury.


Bar Position

  • Waist height


Eyesight

  • Throughout exercise - look forward towards the horizon.

  • The point of horizon on the front wall moves up and down according to the body position.


Tempo

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


9c No Jump Version


Breathing Pattern

  • Inhale - Starting position.

  • Strong exhale - Movement, stretch and return phases.

  • Inhale - Relax phase.



Starting Position


  • Stand about 1 step away from bar.

  • Position the body standing upright in a forward tilting angle, leaning on the flexed arms:

  • The legs placed close to each other.

  • Feet are turned out to the max, and on tiptoes.

  • The heels are touching each other.

  • In this position, the head might be vertically above the bar (because of the angle of the body-line).

  • Make sure that the body is tilted forward by flexing the elbows and leaning on the arms, and as tall as can be in this angle.

  • Inhale.


Movement Phase



  • Upon exhalation, start abducting the hips and flexing the knees sideways at the same time (PliĆ© style move).

  • As the trunk descends diagonally (back and down), use the exhalation to stabilize the lumbar spine in the neutral position (slight arc).

  • Stay on tiptoes with the heels touching each other for the entire movement.

  • Use the arms pushing down on the bar to reduce the body mass and ease the leg movements.

  • Perform this extreme movement slowly and with control.

  • If during this movement there is pain or discomfort in the knees, reduce the movement range to pain free areas even if minimal, or skip the exercise entirely until the issue is sorted.


Stretch Phase


  • Pause when you get as low as possible while keeping the lumbar spine in neutral position.

  • Continue the exhalation.

  • In this position the body is sill balanced on the tiptoes with the heels touching and the knees as wide as possible.

  • Feel the energy absorbed in the body for the return phase.


Return Phase


  • Continue the exhalation and return to the starting position with an upward and upward controlled push of the legs.


Relax Phase


  • Inhale when the starting position is reached.

  • Ensure that the body-line is tilted forward leaning on the flexed arms, and that the feet have maintained their placings.

  • Elongate the body-line in this position and 'gear' for the next repetition.


9c Jump Version

Warnings

  • 9c Jump version is an extreme exercise which might be dangerous if performed incorrectly or without warmup.

  • 9c Jump version is therefore not suitable for people with knee joint instability or who are prone to knee injury.

  • To protect the knees, Always land with the hands on bar before the feet on floor.

  • If during this movement there is pain or discomfort in the knees, skip the exercise entirely until the issue is sorted.

  • Perform this version only after learning, practicing and mastering the 9c No Jump version, or as part of the 6 Stars Harmony sequence.


Breathing Pattern

  • Inhale - Starting position.

  • Exhale - move, stretch and return phases.

  • Inhale - Relax phase.



Starting Position


  • Assume the stretch phase position of 9c No Jump version by following the movement phase instructions above.

  • Inhale


Movement Phase





  • Upon sharp exhalation, push the bar down rapidly with the arms and fully adduct the hips and extend the knees at the same time.

  • As the trunk ascends diagonally upwards and forward, use the exhalation to stabilize the lumbar spine in the neutral position (slight arc).

  • As the feet leave the floor and the body is in air, let go of the hands from the bar.

  • The ankles remain fully flexed with feet pointing towards the floor.

  • During the ascent, try to arrange the extended forward-tilting upright body-line as fast as possible.

  • Easy learning version: Jump without letting go of the bar.


Stretch Phase


  • The stretch phase in this version is the moment when the body reaches its maximum height in air.

  • Try to reach this magical moment in the air with:

  • The forward tilting body-line straight and as tall as possible.

  • Knees and elbows fully extended and close to the body.

  • Feet pointing towards the floor.


Return Phase



  • As the body descends towards the floor, 'catch' the bar with the hands before the feet reach the floor.

  • Increase the exhalation, and start decelerating the decent of the body with eccentric elbow flexion to protect the legs.

  • With the arms help, the feet land softly on the tiptoes.

  • Immediately with landing, flex the knees and abduct the hips to return to the starting position.

  • This system of plyometric style soft landing protects the joints and absorbs the energy for the next jump.

  • Warning - do not land hardly with rigid knees.


Relax Phase


  • Inhale when the starting position is reached.

  • Ensure that after landing the starting position is the same as before the jump.

  • Absorb the energy and 'gear' for the next repetition.

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