Supine body alignment check

The best and easiest position to do this in is the Supine Position. This is when you are lying down on your back. It is always helpful to have someone watching to make sure you are in the correct position and that can help you to correct your posture. Start lying down on a soft mat or towel supporting your head with a flat pillow or folded towel if necessary. Check the following:

• The feet and knees are hip width apart, both facing forward and are parallel.
• Your hips are level.
• Your arms are resting a short distance from your sides, palms facing up and elbows are slightly bent.
• The shoulders are level and relaxed.
• Your head is not tilted forward or back. Your neck should be lengthened.

Your pelvis should be in a neutral position, which means that the front of the pubic bone and the hip bone should be level. The lumbar curve should remain its natural concave curve. The exact position of the neutral pelvis is different for each person. It is very important to know what your neutral pelvis position is before starting the exercises. You may need some help from a qualified Pilates instructor to help you achieve this.

Standing body alignment check

It is easy to see when your body is out of alignment in a standing position. Misalignment occurs when areas of the body is shifted away form the centre for example; if the head pokes forward. The ideal upright standing position is when;

• The head is balanced evenly over the neck and spine, not tipping forward or back.
• The shoulders are level and from the side they should neither be to far forward nor too far back.
• The curves of the back should not be flattened or exaggerated in any way.
• The pelvis should neither tilt forward nor back. The pelvis position is critical for good posture.
• The kneecap should be pointed forward not angle inwards or outwards. The upper and lower leg should be aligned vertically between hips, knees and ankles. If the lower leg curves back away from the vertical line then the knees are said to be hyper-extended.
• Your feet should be directly forward and carry your weight evenly across the soles off your feet.