| It is easy to spot dancers, they are the ones | | | | Next view yourself from the side. Your spine |
| with the elegant postures, long necks, straight | | | | should assume a soft S-Shape. You may need |
| spines, beautifully positioned heads and they seem | | | | the help of a trusted friend to help you with this |
| to radiate poise and confidence. They seem to | | | | one. |
| look as though they have a slightly elevated | | | | - your lower back forms a gentle forward curve |
| position among the mortals. Dancers not only look | | | | - your knees are naturally straight, but not locked |
| good, but their great posture makes them | | | | - your stomach is lifted and not poking outwards |
| healthier, stronger and more comfortable and | | | | - your shoulders should be in line with your ears |
| efficient. | | | | - your head should extend up naturally from your |
| Having poor alignment and posture will eventually | | | | spine without poking forwards or pulling |
| get you into trouble. Not only will you look | | | | backwards |
| unconfident, but your clothes won't hang properly | | | | Try standing against a wall with the back of your |
| and you will feel lousy. If you haven't got strong | | | | head and your buttocks touching the wall. Take |
| stomach and back muscles, your back, neck and | | | | your heels about three inches away from the |
| shoulders will take strain over time. Later on your | | | | bottom of the wall. Use one hand to feel the |
| knees ankles and feet may be added to the | | | | distance between your neck and the wall and |
| equation. | | | | then your lower back and the wall. There should |
| Alignment and Posture habits formed in early life | | | | be no more than two or three inches between |
| are difficult to correct, but it is possible to work | | | | your neck and the wall, and the same with your |
| on it. One should aim for neutral alignment, which | | | | lower back in order to have the correct alignment |
| is the best position for your spine to be in. Stand | | | | of the spine. |
| in front of a mirror and take a good look at | | | | Alignment and posture is also important when you |
| yourself. A perfect posture constitutes the | | | | are seated. Make sure that your feet are on the |
| following: | | | | floor in front of you, and that the chair that you |
| - your shoulders and hips are level | | | | are sitting in is straight backed. A small rolled up |
| - your head is centered and your ears are level | | | | towel placed between the curve of your lower |
| with each other | | | | back and the back of the chair will also help to |
| - your arms are evenly hung | | | | support your back and ensure proper alignment. |
| - your knees are level and your knee caps face | | | | While you are sitting, strive for the same |
| forwards | | | | elongated position you have when you are |
| - your ankles are centered and neither roll inwards | | | | standing. |
| or outwards | | | | |