Normal standing posture

• Stand with feet hip width apart
• Feet parallel
• Distribute weight between heel bone, big toe and little toe (three-point weight distribution)
• Spread toes
• Align second toe with knee and hip
• Find ‘neutral pelvis’ position (pubic bone and hip bones aligned)
• Tighten the stomach muscles by pulling the navel inwards towards the spine and upwards (abdominal hollowing)
• Lengthen torso and neck
• Keep a space between the ribs and the hips, without splaying the ribs forwards
• Look forwards, keeping the chin parallel to the floor
• Keep shoulders relaxed and down
• Shoulder blades slide down towards glutes
• Hands placed by the side, palms facing the body, middle finger in line with the seam of the trousers
• Aim for ‘plumb-line’ (observing from the side), with ear, centre shoulder, hip, knee and ankle in line
• Breathe comfortably throughout