It takes practice

It takes practice to fine-tune our attention and change ingrained habits such as these. However, it is worth it — proper alignment and action in the feet and legs provide a strong support system from which the spine can extend, creating space in the joints, improving circulation and allowing a balanced flow of energy. Correct alignment in the lower body creates stability, sending a signal to over-tense Getting there First pay close attention to whatever is in contact with the earth — this is your physical foundation. When sitting, align the sitbones and draw up away from them. To align while standing, bring your feet hipwidth apart. Imagine two parallel lines running from your second toe to the centre of each ankle. Your anklebone should extend straight down through the front of the heel. To root, lift your toes and then press the mound of the big toe into the floor. Lift your heel slightly and stretch your inner heel back as you press it into the floor. Stretch your little toe away from your big toe and press its base into the floor. Finally, reach back with your outer heel and press it into the floor. This may seem fussy but give it a go and you’ll really feel the difference — your feet will feel stretched and grounded. With the feet aligned and rooted, you’re about to set the femur bones fully into the sockets of the hips, which ultimately creates space and freedom for the hips and lower back. To do this consciously, hug all the leg muscles onto their bones and fully spiral the thighbones in, back and out. This action starts at the back of the anklebone and spirals all the way up to the top of the thighs. We call this muscular action ‘inner spiral’ and it’s an often

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