Madelyn Fletcher-Stark

An Exercise in Integration

While standing, place your feel hip width apart, turn your toes in until your feet are parallel, it will feel slightly pigeon toed (very pigeon toed to me!). Raise your knee caps, tighten your thighs, pull your navel to your to your spine, lengthening your lower back. Raise your shoulders, press them to the wall behind you and lower your shoulder blades onto the back of your rib cage. Externally rotate your arms so that your palms hint forward. Keeping your chin parallel with the floor, slightly move your head toward the wall behind you and lift through the top of your head. Relax your jaw. TaDa Sena!!