Begin by standing naturally. Let your body relax but stay alert. Imagine you are about to learn how to stack yourself, piece by piece, into alignment.

Head and Neck
Start at the top. Gently lift the crown of your head toward the ceiling as if a string is pulling you upward. Your chin should not jut forward or drop down; tuck it slightly so the back of your neck lengthens. Imagine the space between each vertebra expanding. Your gaze should be level with the horizon, not tilted up or down.

Shoulders and Chest
Move down to your shoulders. Roll them up, back, and down until they rest naturally and symmetrically. Do not force your chest out. Instead, open the chest by letting the shoulder blades slide gently toward one another. This creates space across your collarbones and allows your lungs to open freely.

Arms and Hands
Let your arms hang loosely by your sides with the palms facing slightly forward. Your elbows should be soft, not locked. Imagine the fingertips gently reaching toward the floor while maintaining ease in your shoulders.

Spine and Core
Focus now on your spine. Picture it as a vertical column supporting your entire structure. Engage your core muscles just enough to feel stable, as though tightening a soft belt around your midsection. Avoid arching your lower back; instead, lengthen it. Your ribs should stay aligned over your pelvis, not flaring outward.

Hips and Pelvis
Bring awareness to your hips. Stand with your weight balanced evenly on both feet. Tilt your pelvis slightly forward or back until you find a neutral point where you feel upright but not strained. This is the center of your balance. Imagine your pelvis as a bowl of water that must stay level without spilling.

Legs and Knees
Shift attention to your legs. Keep a gentle bend in your knees so they are not locked. Distribute your weight evenly through both legs. Feel how the thigh muscles engage to support your body without tightening excessively.

Feet and Ground Connection
Finally, move to your feet. Spread your toes slightly to widen your base of support. Press evenly through the balls of your feet, the outer edges, and your heels. Feel the ground beneath you as a stable foundation. You are balanced, upright, and light at the same time.

Integration
Now sense your whole body working together. From the crown of your head to the soles of your feet, everything stacks neatly in line. You are lengthened but relaxed, engaged but not rigid. Breathe slowly. Feel how proper posture allows air to flow easily, your muscles to work efficiently, and your mind to feel clear and centered.

Hold this awareness. This is not about standing still but about standing well—balanced, open, and awake in your own structure.