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ПРОПУСТИТЕ это упражнение, если вам больно или неудобно

Следуйте инструкциям по дыханию на экране Вдох выдох

Нажмите на'Следующий'для следующего упражнения (недоступно в полноэкранном режиме)

Желтое (целостное) путешествие

3 звезды 

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Exercise 12 4b

  • Следуйте подробным инструкциям по упражнению и методу in the Мастер-мануал.

  • Выполняйте это упражнение ежедневно как часть своей последовательности. 

  • Выполняйте это упражнение только в безболезненных и комфортных диапазонах.

  • При необходимости обратитесь за профессиональной консультацией для использования в рамках программы реабилитации.


1a Warmup is an important exercise to train harmonious upright standing as well as the important functional element of tilting the body forward, which procures many basic daily movements like walking and reaching.

This exercise also conditions the intrinsic foot muscles and facilitates normal function of the plantar fasciae and arch control.

Mastering this basic exercise (together with the rest of the sequence exercises), and practicing it daily facilitates rehabilitation of lower body and spinal disorders, eases daily function, enhances sporting performance and prevents further injury.

As 1a Warmup is a fundamental natural movement, it initiates 1a and many other Harmony sequence exercises that involve forward movement of the body.


Perform this exercise in pain-free and comfortable ranges only. If painful or uncomfortable, perform less range of this exercise.

If it is 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.


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

Breathing Pattern

  • Inhale - Starting position.

  • Exhale - Movement, stretch and return phases.

  • Inhale - Relax phase.

Starting Position

  • Stand facing the bar about one step away.

  • Ensure that the pelvis and upright spine are in the tall neutral position.

  • Keep the shoulders wide and low without flaring the ribcage, and the neck long.

  • keep the arms (and fingers) relaxed at the sides of the the body.

  • Try to feel the toes, arches and heels of each foot and balance both feet against the floor pressure.

  • Look towards the horizon and inhale.

Movement Phase

  • Upon exhalation, tilt the body-line forward.

  • Feel the planter fascia arches stretching and the toes pressing down.

  • Maintain the relaxed placement of the arms and fingers by the body.

  • Continue the movement until the heels want to raise from the floor.

Stretch Phase

  • Maintain this position for about a second, continue exhaling to hold the body posture.

  • Feel all toes pressing down on the floor without the heel raising.

  • Keep the arms and fingers relaxed by the body.

Return Phase

  • While still exhaling, tilt the body-line back to the starting position.

Relax Phase

  • Inhale, relax the body in the tall position and prepare for the next repetition.

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