• Beginner
  • Strengthens the feet, ankles, legs, hips, glutes and core.
  • Improves posture.
  • Focuses the mind.


  • Set-Up

    Stand with your feet hip-width apart, toes pointing forward.

  • Refinements

    Balance your weight evenly between the base of your big toe, the base of your little toe and your inner and outer heel—not pronating (rolling in) or supinating (rolling out). Draw your shoulders back, broaden across your collarbones and let your arms fall naturally by your sides—palms facing inwards, fingers soft. Align your ears over your shoulders, your ribcage over your pelvis and your hips over your knees and ankles. Centre your head on top of your shoulders and look straight ahead. Relax your jaw and the muscles in your face.

  • Breathing

    Inhale deep into your diaphragm and as you exhale, gently contract your abs to support your spine.

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