9a provides a very deep anterior thigh stretch which is critical to maintain full hip extension for normal walking and natural running.

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:

1. Lower the bar (or use a lower surface).

2. If this is to no avail, skip the entire exercise (only for the effected leg).

3. Proceed to gently perform exercises 3a and 3b on the effected leg.

4. 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

• 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.

• Stand in the tall upright position, look towards the horizon and inhale.

Movement Phase

• Upon exhalation, stabilize the pelvis and flex the standing knee forward.

• This will lower the body until an anterior thigh (Quadriceps) stretch is felt on the other leg.

• Keep the upright body-line and ensure the pelvis does not move backwards.

Stretch Phase

• When the body reaches its lowest possible position harmoniously, pause for about a second and continue the exhalation.

• Feel a powerful stretch in the anterior thigh.

• Increase the stretch by pushing the pelvis on the side of the back leg slightly forward.

Return Phase

• While continuing the exhalation, relieve the stretch and elevate the body to return to the starting position by extending the front knee.

Relax Phase

• Inhale

• Maintain the harmonious upright pelvis and trunk.

• Gear the body for the next repetition.