Standing

  1. Position your feet parallel to each other. Press down equally into the inner and outer ball of the foot and the inner and outer heel. The ankles are neither diving in towards each other nor are they rolling away from each other.
  2. Position the knees over the heels. The knee cap should be in alignment with the second toe.
  3. The hips are neither positioned forward nor back but they should be aligned directly over the heels. The pubic bone is moved slightly forward, and the tail is slightly tucked.
  4. Lower ribs are pulled in slightly to avoid dumping out in the belly, and the navel is pulled towards the spine.
  5. Loop the shoulders up and back and down to pull the shoulder blades down the back, as if lengthening the distance between the shoulders and the ears.
  6. The line of site is horizontal and the neck is aligned with the spine. The back of the head is in alignment with the sacrum so that the chin is neither positioned forward nor reaching back too far. The front and back of the neck are long so the chin is neither lifted nor lowered.
  7. Once you are in correct standing posture, energetically press down through the soles of the feet, and reach up through the crown of the head.
  8. Support the back with a strong core by drawing the navel toward the spine. Further strengthen the core by lifting the pelvic floor. The pelvic floor muscles are located between the genitals and the anus. You can find those muscles by imagining stopping a stream of urine. Lifting the pelvic floor muscles will help you to feel the energetic lift from the soles of the feet all the way up the legs and torso and out the crown of the head.
Group: 
Active
Level: 
Level 1
Level 2
Position: 
Standing
Exercise List Weight: 
-48
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