Begin in basic
stance:
Your feet
are positioned directly under your hip bones, parallel to each other, and your
weight is centered and distributed evenly over both soles. Your knees are slightly bent (soft),
and your pelvis is tucked slightly under (pubic bone toward the navel) in the neutral
position. Your ribcage is pulled up out of your waist; your shoulder
blades are pulled together and slightly down the spine. Your neck is long, in
extension of your spine.
Hip
slide:
Think of a horizontal line across your hipbones (for example, a tabletop).
Keeping your upper body lined up above your feet, slide
your hips across this horizontal line to the right, being careful to keep your pelvis
in the neutral position.
Then slide
your hips back to the middle and to the left. There should be very little vertical movement of the
hips, and your
upper body should remain as still and separated as possible.