The Simplicity of Standing
Standing Still: A Foundational Pilates Practice for Better Posture and Alignment
It might be hard to believe, but simply standing still—yes, really still—is one of the most powerful ways to begin and end your Pilates practice. It’s also a beautiful way to reset during your day: a midday break, a nervous system pause, a moment of embodied awareness.
In Pilates, posture isn’t something you “fix.” It’s something you organize, from the ground up.
Start from the ground up
Foundation is everything. (And yes—this is best done barefoot.)
Begin by placing your pinky toes solidly on the ground. Then anchor the ball of your big toe. Finally, imagine placing a blueberry under the arch of your foot. Any blueberry will do—though a frozen one will stain your foot and remind you it’s frozen.
The goal here is to lift the arches without rolling out, building intrinsic foot strength that supports balance, posture, and alignment all the way up the body. This kind of foot awareness is foundational in Pilates for posture and stability.
Movin’ on up
Soften the backs of your knees.
If you tend to hyperextend, this will feel intentional. If you have tight hamstrings or hip flexors, you’re probably already there.
This small adjustment allows your legs to support you without locking—and creates space for your core to do its job.
The pelvis is crucial
This is where Pilates really shines.
Your pelvis sets the tone for your spine, and subtle adjustments here can dramatically reduce back tension and improve alignment. Think of your hips as a soup bowl:
– Tip too far forward (arching your low back) and you spill the soup.
– Tip too far back and your spine flattens while your knees overwork.
We’re looking for neutral spine—the place where your pelvis feels balanced and supported. Neutral is achieved when your hip bones (the ASIS, or anterior superior iliac spines) are in the same plane as your pelvis.
A great way to find this is lying on your back and gently tilting your pelvis back and forth until you land in the middle. That position? That’s home base. This is where we want to operate from—whether you’re standing, moving, or living your life.
Melted ribs
If you’re a bit of a rib-leader (hello, posture strivers), your ribs may be doing more than their fair share—without actually supporting your core.
Take a full inhale.
As you exhale, gently knit your ribs down and together, inviting them to support the deep core muscles, including the transverse abdominis.
This is not about holding your breath. Think breathing wide. Lateral breathing. Bottom ribs supported, while the mid and upper ribs expand outward with each inhale. This kind of breathwork is central to Pilates for core strength and spinal support.
Smile your collarbones
Open your chest without pinching your shoulder blades together.
Let your collarbones widen—just a soft smile, not a toothy grin.
This helps reduce shoulder tension and supports healthier upper-body posture, especially if you spend time at a desk or on your phone.
Balloon head
Finally, imagine balloons lifting your head gently from behind your ears. Let your neck lengthen. Let your spine feel tall without effort.
No strain. No forcing. Just organized ease.
And then—step into the rest of your day with better posture, clearer alignment, and the quiet confidence that you’re moving through the world with intention.
Come as you are, we'll meet you there.
