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.
Ribcage
slide:
Think of a horizontal line across your chest (for example, a tabletop).
Keeping your hips and head lined up above your feet, slide
your ribcage across this horizontal line to the right, then slide
your ribcage back through the center to the left. There should be very little vertical movement of
the shoulders.