The correction of posture should begin at the feet. Stand with the feet 4-6 inches apart, toes pointing forward. The weight should be evenly distributed between the balls of the feet and the heels. Practise the following:

• Raise the toes off ground, feel weight evenly between balls and heels, then lower toes.
• Sway body forward, feel more weight on balls of the feet.
• Sway body backward, feel more weight on heels.
• Position body so that the weight is evenly distributed between balls and heels.
• Lift the medial arch (inside middle foot) slightly but do not curl the toes.

Knees

Press knees backwards (hard) and then ease the knees by bending slightly, find mid point and pull knee caps upwards.

If the knees are hyper extended, ease them slightly and pull knee caps upwards as above.

If the knees are bowed or knock kneed, tighten the kneecaps, rotate the thighs outwards and tighten the buttocks to bring the knee caps to point forward. (Check feet again)

Pelvis

Tilt the pelvis forward and then backwards, pull the abdomen in again, tucking the tail under and hold this balance. (Pull the abdomen in and breathe out as the pelvis is pulled forward, then hold this position while breathing normally)

Thorax

Pull the thorax (chest) upwards from the waist as you breathe in, drawing the shoulders backwards and downwards (Hold while breathing normally. Do not thrust the chest forwards)

Neck and Head

Elongate the neck, pull the chin backwards. Feel as though someone is pulling the hair upwards at the crown.

Check feet, knees, pelvis and thorax again, hold this position then relax.

Practise this correction several times a day and during various activities; correct posture during inhalation (breathing in), and hold balance during exhalation (breathing out). A stiff military posture is not desirable – relax a little. Walk around holding the new posture, and it will eventually become habitual.