HumanHarmony

StandingSequence

Find Chain:1 2 3 4 5 6 7 8 9 10 GV

ChainOne

1a

1b

1c

2a

2c

Find Chain:1 2 3 4 5 6 7 8 9 10 GV

ChainThree

3a

3b

3c

Find Chain:1 2 3 4 5 6 7 8 9 10 GV

4a

4c

ChainFour

4b

Find Chain:1 2 3 4 5 6 7 8 9 10 GV

 
 
 
 
 

Human

Harmony

The Standing Sequence

In less than 4 minutes

The Standing sequence has 31 consecutive exercises

  • 10 chains of 3 exercises each +1

  • The first exercise of each chain is Basic (a)

  • The second exercise of each chain is Intermediate (b)

  • The third exercise of each chain is Advanced (c)

Emphasis for each repetition (of all the exercises)

  • Starting position

  • Breathing integration

  • Full-body harmonious movement

  • Deep coordinated stretch

  • Timed return to starting position

  • Relax

Learning order​ and goal

  1. Learn all of the exercises in order (see videos below)

  2. Combine the exercises into a continuous sequence (one repetition each exercise)

  3. Perform the sequence harmoniously (not fast) in less than 4 minutes (see video above)

  4. Repeat every day

Do not exercise in the presence of pain or discomfort - consult with physical therapist or movement professional

 A 10 minute practice session

The Exercises

Chain One

1a

1b

1c

Go to Chain:1 2 3 4 5 6 7 8 9 10 GV

Chain two

2a

2b

2c

Go to Chain:1 2 3 4 5 6 7 8 9 10 GV

Chain Three

3a

3b

3c

Go to Chain:1 2 3 4 5 6 7 8 9 10 GV

Chain Four

4a

4b

4c

Go to Chain:1 2 3 4 5 6 7 8 9 10 GV

 
 
 
 
 
 
 
 

Chain Five

5a

5b

5c

Go to Chain:1 2 3 4 5 6 7 8 9 10 GV

Chain Six

6a

6b

6c

Go to Chain:1 2 3 4 5 6 7 8 9 10 GV

Chain Seven

7a

7b

7c

Go to Chain:1 2 3 4 5 6 7 8 9 10 GV

8a

Chain Eight

8BWarmup

8b

8c

8CJump (Advanced)

Go to Chain:1 2 3 4 5 6 7 8 9 10 GV

Chain Nine

9a

9b

9c

Go to Chain:1 2 3 4 5 6 7 8 9 10 GV

Chain Ten

10a

10b

10c

Go to Chain:1 2 3 4 5 6 7 8 9 10 GV

Good

Vibrations

Go to Chain:1 2 3 4 5 6 7 8 9 10 GV

Practice at home In the kitchen

Practice at the

Exercise studio

the 10 Basic exercises for beginners and rehab