SKIP this exercise if painful or uncomfortable
Follow the onscreen breathing instructions Inhale Exhale
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Yellow (Holistic) Journey
10b
The Harmony Sequence
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Learn and follow the exercise instructions below.
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Practice this exercise daily as part of your sequence.
Warnings
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Perform this exercise in pain-free and comfortable ranges only.
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If not possible, skip this exercise and consult with a physical therapist or movement professional.
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When relevant, ensure that this exercise is within the surgeon's post-operation protocol.
Learn the Exercise
10b adds an element of spinal flexion to 10a as well as a deeper hip flexion stretch.
As this exercise involves more complex movement and full-body coordination than the 10a, it is a more difficult exercise to learn and perform harmoniously too.
The deeper stretches and more advanced movements of 10b benefit from performing 10a before, as a warm up for the body and mind.
Bar Position
Thigh height
More flexible - higher
Less flexible - lower
Tempo
Move - stretch - return - relax -...
Breathing Pattern
Inhale - Starting position.
Exhale - Movement and stretch phases.
Inhale - Return and relax phases.
Starting Position
Place one foot on the bar and flex the knee while tilting the straight body forward from the back ankle.
At this point, feel the hip flexion end-range.
Look at an angle slightly down, because the body is tilted forward.
Keep the body line as tall as possible and the arms relaxed by the body.
Inhale.
Ensure body alignment:
Keep shoulders wide and back and tall neck (no chin poking).
Back foot is not rotating out (common issue).
The pelvis is with no rotation in the neutral position.
The trunk is symmetric from behind.
A straight line from the head to the back ankle, observed from all directions.
Movement Phase
Upon exhalation, extend the top knee, ankle and toes.
By extending the ankles and toes, the posterior thigh stretch is felt with the knee still flexed. Avoid ankle flexion.
The body tilts backwards with the movement.
Push with the heel towards the wall as the knee extends and the body tries to stand as tall as possible.
Stretch Phase
Continue the exhalation and hold that position for about a second.
Then ease off the stretch and commence the return movement.
Return Phase
Inhale and perform the same movement in opposite order:
Flex the top leg allowing the straight body to tilt forward until the end of hip and knee flexion range.
Relax Phase
Continue the inhalation.
Assume the starting posture with the body tilted forward.
Pause for about a second and consciously relax the muscles in that position.
Gear the body for the next repetition.