4-Point Alignment Check
Slide Your Pelvis Back
Look down your body. Can you see your feet or is your pelvis forward, obscuring your view of your feet? Can you move your pelvis back in space so that you can look down and see your feet? This will create a vertical stack of your legs. Your hips will be over you knees, your knees will be over your ankles.
Open Your Shoulders
Externally rotate your shoulders. Create a feeling of openness across your collarbones. This is NOT squeezing your shoulder blades together.
Reach Your Head Back and Up
Lift the back of your skull back and up toward the sky. If you had points on the top of your ears, they are shooting straight up. Lengthen the back of your neck. Make a slight double chin.
Breathe Into Your Middle Back
As you inhale, can you expand your middle back and the sides of your waist?