Alignment and Posture.
Standing with Good Alignment.
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Standing with Good Alignment
To find correct sitting alignment:
- Stand on your mat or beside it with your feet hip width apart
- Unlock your knees
- Place your hands on your hip bones to check your alignment Find the pelvic neutral position by thinking again about the imaginary bowl of water in your pelvis
- Rock from the backward to forward pelvic position a couple of times and come to rest in the level pelvis position
- Balance your body weight through your feet firmly and evenly, spreading it between the heel and the inner and outer front foot
- Spread your toes and gently pull up your inner arch on both feet
- Keep knees unlocked but "grow tall" in the spine, lifting your ribs up out of the side waist and lengthen the neck
- Practice holding the neutral sitting position and try to gradually build up your tolerance very slowly
- Slowly straighten the knees but don’t push back or lock them, rather pull the skin on your front thighs and inner thighs upwards towards the hip bones
Hot TipsTo "grow tall" in the spine try thinking of gently lengthening down through the tailbone while lifting up the breastbone
Working your legs will give you a feeling of length and freedom in your back when you stand up
When you pull up the inner arches of the feet, don’t lift the big toes
Try these ideas in standing everyday. Start with 30 seconds and see if you can increase the time by 30 seconds each day.
You could start doing it twice per day when you clean your teeth
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