Yellow (Holistic) Journey

9b

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.

Learn the Exercise

Video

9b adds a strong and unique side-trunk fascial stretch. This important mid-section stretch is created by combining the anterior thigh stretch of 11a with the arm stretch element of 11b at the same time.

Warnings for this exercise

To prevent a fall if balanced is lost while placing the foot on or off the bar when facing away:

Place a chair at hand reach at the side of the body.

If a posterior thigh (Hamstring) cramp is felt at any stage of this exercise:

This might be an issue for beginners to this exercise system.
There are many possible causes for this, which might vary from unconditioned short muscles to overtrained muscles with heavy weights and even an unbalanced diet.
In many cases, this cramp sensation might be a one-off experience.

Recommended actions:

Lower the bar (or use a lower surface).
If this is to no avail, skip the entire exercise (only for the effected leg).
Proceed to gently perform exercises 3a and 3b on the effected leg.
Continue with the regular sequence as usual, and try again next time.

Bar Position

Thigh height

Tempo

Move - stretch - return - relax -...

Eyesight

Throughout exercise - Horizon

Breathing Pattern

Inhale - Starting position.
Exhale - Movement, stretch and return phases.
Inhale - Relax phase.

Starting Position

Similar to 11a, besides the arm position.
Set bar height according to flexibility: More flexible - higher. Less flexible - lower.
As alternative to the StarBarre device, place the foot on a stool or chair (of good height) behind the body.
To add safety and stability, it is okay to place one or two chairs by the side of the body to lean on with the hands.
Stand facing away from the bar, about one step in front.
Place one foot on the bar behind the body.
Fully flex the elbow on the side of the flexed leg.
Place the palm facing out, close to the ear (like when taking an oath).
Stand in the tall upright position, look towards the horizon and inhale.

Movement Phase

Upon exhalation, stabilize the pelvis, flex the standing knee forward and start extending the elbow to raise the arm upwards.
Tilt the upper body (not pelvis) to the other side of the stretch.
This will lower the body and add a unique spinal side stretch to the anterior thigh stretch on the same side.
Ensure the pelvis does not rotate, tilt or move backwards.

Stretch Phase

When the body reaches its lowest possible position harmoniously, pause for about a second and continue the exhalation.
Feel the powerful stretch in the side of the trunk and anterior thigh.
Increase the stretch by pulling the arm up higher, tilting the upper body even more and pushing the pelvis on the side of the back leg slightly forward.

Return Phase

While continuing the exhalation, relieve the stretches, lower the arm, straighten the body-line and elevate the trunk to return to the starting position by extending the front knee.

Relax Phase

Inhale.
Maintain the harmonious upright pelvis and trunk position.
Keep the elbow fully flexed and gear the body for the next repetition.

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