This dance drill helps you align and stretch your spine, set your poise forward, engage your glutes, abdominals, and lateral muscles.

  1. Begin with your feet touching.
  2. Point your toes to the corners of the room, 45 degrees.
  3. Move your body so your weight is on the front half of your foot.
  4. Begin to roll your body down from your head as if you were going to tie your shoes. Try not to bend your knees. Relax for a moment. Begin to roll your body back up by engaging your glutes (butt muscles) and abs (stomach muscles). Slowly roll up, stacking one vertebrae on top of the other until you are standing tall with your spine aligned. Be sure your chin is parallel to the floor and feel the energy flowing up your back. Take a deep breath to enjoy this quality posture that feels really good.
  5. To keep this posture stretch the back crown of your head up and keep the abs, glutes and lats engaged.