Nine Steps in Assuming the Balanced Sitting Position

1. Sit toward the front edge of the chair. Only by sitting toward the font of the chair can you assure proper use of the sitting bones. Otherwise you will be sitting partly on your thighs, drawing the back out of line.
2. Place both feet flat and parallel on the ground, a few inches apart. The feet serve as a good foundation for the body even in the sitting position. Have the feet flat on the floor, straight and parallel to each other and about three inches apart. The pressure should be directed at the area back of the big toe including the bog toe joint. This, you remember is the ball of the foot.
3. Use the sitting bones. With some practice, you can readily know when you are seated on the balancing point of the sitting bones. It will be the spot where the pressure of the sitting bone is greatest against the chair.
4. Hold the knees parallel. With the legs bent, have the knees face straight forward and about three inches apart.
5. Press slightly onto the ball of each foot, and ont　o the sitting bones.
6. Draw the head and truck up tall and straight. With the long back muscles, slowly stretch the spine straight upward toward the center of the head, the “crown” of the head.
7. Hold the chin at the right angle to the neck.
8. Gently, with the shoulder blade muscles, draw both shoulder blades toward the Middle Line.
9. Let the arms hang loosely at the sides.

Eight Steps in Assuming the Balanced Standing Position

1. Place both feet parallel, a few inches apart, big toes pointing straight ahead.
2. Slowly draw the buttock and Adductor muscles (along the inner margin of the thigh) tightly together.
3. Press toward the ball of each foot, and hold the body weight evenly distributed on both legs.
4. With the muscles in front of the thighs (Quadriceps), pull up both kneecaps.
5. From the small of the back (lumbar region), with the long back muscles, slowly stretch the back straight upward. Draw yourself up toward the “crown” of the head.
6. Simultaneously, gently move the chin slightly forward until it is held at right angle to the font of the neck.
7. From the center of the upper back, with the shoulder blade muscles (Rhomboideus and Trpezius), slowly draw the shoulder blades back and down until they are flat and held together.
8. Let the arms hang loosely at the sides.