<span style="color: #313131;"><span style="font-family: Arial, serif;"><span style="font-size: small;">In western medicine doctor</span></span></span><span style="color: #313131;"><span style="font-family: Arial, serif;"><span style="font-size: small;"><span lang="en-CA">s</span></span></span></span><span style="color: #313131;"><span style="font-family: Arial, serif;"><span style="font-size: small;"> treat the symptoms not the cause</span></span></span><span style="color: #313131;"><span style="font-family: Arial, serif;"><span style="font-size: small;"><span lang="en-CA"> of ailments.</span></span></span></span><span style="color: #313131;"><span style="font-family: Arial, serif;"><span style="font-size: small;">  I believe that</span></span></span><span style="color: #313131;"><span style="font-family: Arial, serif;"><span style="font-size: small;"><span lang="en-CA"> a</span></span></span></span><span style="color: #313131;"><span style="font-family: Arial, serif;"><span style="font-size: small;"> lot of pain and aches in the body could be prevented by checking having a balance</span></span></span><span style="color: #313131;"><span style="font-family: Arial, serif;"><span style="font-size: small;"><span lang="en-CA">d</span></span></span></span><span style="color: #313131;"><span style="font-family: Arial, serif;"><span style="font-size: small;"> posture to allow the body to relies on the “right” muscle and relax the others muscle. A strong muscular-</span></span></span><span style="color: #313131;"><span style="font-family: Arial, serif;"><span style="font-size: small;"><span lang="en-CA">squelettique</span></span></span></span><span style="color: #313131;"><span style="font-family: Arial, serif;"><span style="font-size: small;"> foundation will </span></span></span><span style="color: #313131;"><span style="font-family: Arial, serif;"><span style="font-size: small;"><span lang="en-CA">help </span></span></span></span><span style="color: #313131;"><span style="font-family: Arial, serif;"><span style="font-size: small;">creating more ease in the body. Have you ever heard</span></span></span><span style="color: #313131;"><span style="font-family: Arial, serif;"><span style="font-size: small;"><span lang="en-CA"> of</span></span></span></span><span style="color: #313131;"><span style="font-family: Arial, serif;"><span style="font-size: small;"> the terms bones stacking? Bones stacking as it says simply means to align bone on bone to create more strength. So basically trying to have a nice vertical line front the ankle to </span></span></span><span style="color: #313131;"><span style="font-family: Arial, serif;"><span style="font-size: small;"><span lang="en-CA">the </span></span></span></span><span style="color: #313131;"><span style="font-family: Arial, serif;"><span style="font-size: small;">ear. </span></span></span>

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<span style="color: #313131;"><span style="font-family: Arial, serif;"><span style="font-size: small;">First lets start from the ground up. You should stand feet hip width apart with the weight equally distributed on both feet. To push this even further, try to feel equal weight at</span></span></span><span style="color: #313131;"><span style="font-family: Arial, serif;"><span style="font-size: small;"><span lang="en-CA"> the</span></span></span></span><span style="color: #313131;"><span style="font-family: Arial, serif;"><span style="font-size: small;"> base </span></span></span><span style="color: #313131;"><span style="font-family: Arial, serif;"><span style="font-size: small;"><span lang="en-CA">of the </span></span></span></span><span style="color: #313131;"><span style="font-family: Arial, serif;"><span style="font-size: small;">big toe, pinky toe and heel. If it help</span></span></span><span style="color: #313131;"><span style="font-family: Arial, serif;"><span style="font-size: small;"><span lang="en-CA">s</span></span></span></span> <span style="color: #313131;"><span style="font-family: Arial, serif;"><span style="font-size: small;"><span lang="en-CA">try </span></span></span></span><span style="color: #313131;"><span style="font-family: Arial, serif;"><span style="font-size: small;">to visualize a triangle that link</span></span></span><span style="color: #313131;"><span style="font-family: Arial, serif;"><span style="font-size: small;"><span lang="en-CA">s</span></span></span></span><span style="color: #313131;"><span style="font-family: Arial, serif;"><span style="font-size: small;"> theses 3 points under the feet. If you are bare foot or if your shoe allow</span></span></span><span style="color: #313131;"><span style="font-family: Arial, serif;"><span style="font-size: small;"><span lang="en-CA">s</span></span></span></span><span style="color: #313131;"><span style="font-family: Arial, serif;"><span style="font-size: small;"> you to, lift all the toes up, spread them, put them back down. You can try to shift the bodyweight forward and back from the toes to the heel and also side to side before finding that perfect place where the weight is evenly distributed. As you will experience there is constant shift and adjustment happening to keep this position. Don’t expect your posture to be a static position but more a constant awareness of alignment, engagement and relaxation of the right muscle</span></span></span><span style="color: #313131;"><span style="font-family: Arial, serif;"><span style="font-size: small;"><span lang="en-CA">s</span></span></span></span><span style="color: #313131;"><span style="font-family: Arial, serif;"><span style="font-size: small;">. You can also try to grab something with the toes to help lift the arch of the feet. </span></span></span>

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<span style="color: #313131;"><span style="font-family: Arial, serif;"><span style="font-size: small;">Then start making you way up the leg, stop at your knees. Are your knees lock</span></span></span><span style="color: #313131;"><span style="font-family: Arial, serif;"><span style="font-size: small;"><span lang="en-CA">ed</span></span></span></span><span style="color: #313131;"><span style="font-family: Arial, serif;"><span style="font-size: small;">? Make sure you keep your knee</span></span></span><span style="color: #313131;"><span style="font-family: Arial, serif;"><span style="font-size: small;"><span lang="en-CA">s</span></span></span></span><span style="color: #313131;"><span style="font-family: Arial, serif;"><span style="font-size: small;"> soft. A lot of women hyperextend their leg</span></span></span><span style="color: #313131;"><span style="font-family: Arial, serif;"><span style="font-size: small;"><span lang="en-CA">s</span></span></span></span><span style="color: #313131;"><span style="font-family: Arial, serif;"><span style="font-size: small;">. That hyperextension can create lots o</span></span></span><span style="color: #313131;"><span style="font-family: Arial, serif;"><span style="font-size: small;"><span lang="en-CA">f</span></span></span></span><span style="color: #313131;"><span style="font-family: Arial, serif;"><span style="font-size: small;"> tension in the lower back. Feel the connection between knee and lower back. When you slightly bend the knee, you can more easily place the pelvis in a neutral position, elongating the lower back. That is not possible to do if you lock your knee. Also make sure that your knee align with your second toe. </span></span></span>

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<span style="color: #313131;"><span style="font-family: Arial, serif;"><span style="font-size: small;">From there keep coming up the leg to the pelvis. Placing the pelvis in a neutral position. The easier way to understand this is if you pretend your pelvis is a bowl of water. You want to make sure the bowl is not leaking forward, neither backward but to make sure that </span></span></span><span style="color: #313131;"><span style="font-family: Arial, serif;"><span style="font-size: small;"><span lang="en-CA">the </span></span></span></span><span style="color: #313131;"><span style="font-family: Arial, serif;"><span style="font-size: small;">bowl stay</span></span></span><span style="color: #313131;"><span style="font-family: Arial, serif;"><span style="font-size: small;"><span lang="en-CA">s</span></span></span></span><span style="color: #313131;"><span style="font-family: Arial, serif;"><span style="font-size: small;"> even without spilling. You can try to point </span></span></span><span style="color: #313131;"><span style="font-family: Arial, serif;"><span style="font-size: small;"><span lang="en-CA">the </span></span></span></span><span style="color: #313131;"><span style="font-family: Arial, serif;"><span style="font-size: small;">tailbone down, engaging lower abs, while keeping</span></span></span><span style="color: #313131;"><span style="font-family: Arial, serif;"><span style="font-size: small;"><span lang="en-CA"> the</span></span></span></span><span style="color: #313131;"><span style="font-family: Arial, serif;"><span style="font-size: small;"> glutes relaxed. Then bringing the rib cage down, engaging upper abs. Feeling the air filling </span></span></span><span style="color: #313131;"><span style="font-family: Arial, serif;"><span style="font-size: small;"><span lang="en-CA">the </span></span></span></span><span style="color: #313131;"><span style="font-family: Arial, serif;"><span style="font-size: small;">rib cage sideways and back instead of just pushing it forward when you breath</span></span></span><span style="color: #313131;"><span style="font-family: Arial, serif;"><span style="font-size: small;"><span lang="en-CA">e</span></span></span></span><span style="color: #313131;"><span style="font-family: Arial, serif;"><span style="font-size: small;"> in. </span></span></span>

<span style="color: #313131;"><span style="font-family: Arial, serif;"><span style="font-size: small;">Roll shoulder</span></span></span><span style="color: #313131;"><span style="font-family: Arial, serif;"><span style="font-size: small;"><span lang="en-CA">s</span></span></span></span><span style="color: #313131;"><span style="font-family: Arial, serif;"><span style="font-size: small;"> up, back &amp; down to create an opening in the upper chest. Something that helps me to have a nice posture is to roll my shoulder</span></span></span><span style="color: #313131;"><span style="font-family: Arial, serif;"><span style="font-size: small;"><span lang="en-CA">s</span></span></span></span><span style="color: #313131;"><span style="font-family: Arial, serif;"><span style="font-size: small;"> back, turning the palm</span></span></span><span style="color: #313131;"><span style="font-family: Arial, serif;"><span style="font-size: small;"><span lang="en-CA">s</span></span></span></span><span style="color: #313131;"><span style="font-family: Arial, serif;"><span style="font-size: small;"> of my hand</span></span></span><span style="color: #313131;"><span style="font-family: Arial, serif;"><span style="font-size: small;"><span lang="en-CA">s</span></span></span></span><span style="color: #313131;"><span style="font-family: Arial, serif;"><span style="font-size: small;"> forward, feeling the upper back muscle</span></span></span><span style="color: #313131;"><span style="font-family: Arial, serif;"><span style="font-size: small;"><span lang="en-CA">s</span></span></span></span><span style="color: #313131;"><span style="font-family: Arial, serif;"><span style="font-size: small;"> firing. Then releasing</span></span></span><span style="color: #313131;"><span style="font-family: Arial, serif;"><span style="font-size: small;"><span lang="en-CA"> the</span></span></span></span><span style="color: #313131;"><span style="font-family: Arial, serif;"><span style="font-size: small;"> palms of my hand</span></span></span><span style="color: #313131;"><span style="font-family: Arial, serif;"><span style="font-size: small;"><span lang="en-CA">s</span></span></span></span><span style="color: #313131;"><span style="font-family: Arial, serif;"><span style="font-size: small;"> toward my body in a neutral position while maintaining my upper body externally rotated. </span></span></span>

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<span style="color: #313131;"><span style="font-family: Arial, serif;"><span style="font-size: small;">Last piece of the posture is the head. So many of us are so much in our head thinking</span></span></span><span style="color: #313131;"><span style="font-family: Arial, serif;"><span style="font-size: small;"><span lang="en-CA">, </span></span></span></span><span style="color: #313131;"><span style="font-family: Arial, serif;"><span style="font-size: small;"> that we forget our head placement. So many of us feel tension in </span></span></span><span style="color: #313131;"><span style="font-family: Arial, serif;"><span style="font-size: small;"><span lang="en-CA">the </span></span></span></span><span style="color: #313131;"><span style="font-family: Arial, serif;"><span style="font-size: small;">upper back and neck area because our head is often in a forward position. To help bring</span></span></span><span style="color: #313131;"><span style="font-family: Arial, serif;"><span style="font-size: small;"><span lang="en-CA"> it</span></span></span></span><span style="color: #313131;"><span style="font-family: Arial, serif;"><span style="font-size: small;"> back</span></span></span><span style="color: #313131;"><span style="font-family: Arial, serif;"><span style="font-size: small;"><span lang="en-CA">, place</span></span></span></span><span style="color: #313131;"><span style="font-family: Arial, serif;"><span style="font-size: small;"> ear above shoulder, try to tuck the chin in. You might need to exaggerate it at first, like if you were trying to create </span></span></span><span style="color: #313131;"><span style="font-family: Arial, serif;"><span style="font-size: small;"><span lang="en-CA">a </span></span></span></span><span style="color: #313131;"><span style="font-family: Arial, serif;"><span style="font-size: small;">double chin. Finally trying to extend from the top of the head.</span></span></span>

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<span style="color: #313131;"><span style="font-family: Arial, serif;"><span style="font-size: small;">Try to commit to do a posture check many times a day. If you do that for a while it will become like automatic. It will help you to engage the right muscles and relax the one</span></span></span><span style="color: #313131;"><span style="font-family: Arial, serif;"><span style="font-size: small;"><span lang="en-CA">s</span></span></span></span><span style="color: #313131;"><span style="font-family: Arial, serif;"><span style="font-size: small;"> that might be over use</span></span></span><span style="color: #313131;"><span style="font-family: Arial, serif;"><span style="font-size: small;"><span lang="en-CA">d</span></span></span></span><span style="color: #313131;"><span style="font-family: Arial, serif;"><span style="font-size: small;"> without really needing them. It might prevent problem</span></span></span><span style="color: #313131;"><span style="font-family: Arial, serif;"><span style="font-size: small;"><span lang="en-CA">s</span></span></span></span><span style="color: #313131;"><span style="font-family: Arial, serif;"><span style="font-size: small;"> that might come overtime from having </span></span></span><span style="color: #313131;"><span style="font-family: Arial, serif;"><span style="font-size: small;"><span lang="en-CA">a </span></span></span></span><span style="color: #313131;"><span style="font-family: Arial, serif;"><span style="font-size: small;">poor posture.</span></span></span>

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<span style="color: #313131;"><span style="font-family: Arial, serif;"><span style="font-size: small;">Even while sitting the same check applies. Just having feet flat on the floor instead.</span></span></span>

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<span style="color: #313131;"><span style="font-family: Arial, serif;"><span style="font-size: small;">So to wrap this up, stand tall, weight on both feet, knee</span></span></span><span style="color: #313131;"><span style="font-family: Arial, serif;"><span style="font-size: small;"><span lang="en-CA">s</span></span></span></span><span style="color: #313131;"><span style="font-family: Arial, serif;"><span style="font-size: small;"> unlock</span></span></span><span style="color: #313131;"><span style="font-family: Arial, serif;"><span style="font-size: small;"><span lang="en-CA">ed</span></span></span></span><span style="color: #313131;"><span style="font-family: Arial, serif;"><span style="font-size: small;">, pelvis neutral, rib cage in, shoulder</span></span></span><span style="color: #313131;"><span style="font-family: Arial, serif;"><span style="font-size: small;"><span lang="en-CA">s</span></span></span></span><span style="color: #313131;"><span style="font-family: Arial, serif;"><span style="font-size: small;"> roll back and finally chin tuck in to have ear above shoulder. </span></span></span>

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<span style="color: #313131;"><span style="font-family: Arial, serif;"><span style="font-size: small;">From there nice deep mindful breath coming back to the present moment. Enjoy!</span></span></span>