Instructions

As a beginner, your priority is to understand and really see for yourself how moving your shoulders (flexing and extending them) influences greatly the position of your pelvis. 

Your mission is to increase your body awareness to a point where you start feeling all the little micro-movements that disrupt your line without you even noticing them!

And if you don't think it's happening to you, take a camera a film yourself from sideways, performing successively:

1. A chest to the wall hold

2. A chest to the wall 1 foot hold

3. A kick-up back to the wall 

4. A take-off back to the wall


As an improver, you have well integrated the relationship hip-shoulder. As such, your priority is to become stronger in different shoulder positions, and increase your body silence as you move either the shoulders or the pelvis. 


In either case, this drill is excellent to promote this kind of body awareness.