• Strengthens the feet, ankles, legs, hips, glutes and core.
  • Increases body awareness.
  • Teaches correct postural alignment.

Skill Level

  • Beginner


  • Postural Alignment


  • Stand with your feet hip-width apart, toes pointing straight ahead.
  • Screw your feet into the mat to create a firm foundation. Take a deep breath, breathing deep into your diaphragm and as you exhale, gently contract your abs to support your spine. 
  • Draw your shoulders back, broaden your collarbones and let your arms fall naturally by your sides, palms facing inwards, fingers soft.
  • Centre your head on top of your shoulders and look straight ahead.
  • Align your ears over your shoulders, your ribcage over your pelvis and your hips and over your knees and ankles. 
  • Relax your jaw and the muscles in your face.