The default pose is a simple neutral standing position used as a posture reset and starting point for many movement practices. You stand with feet hip-width apart, weight evenly distributed, spine long, and arms relaxed at your sides. It teaches body awareness and proper alignment — the foundation for all standing exercises.
Muscle Group
Equipment Required
Bodyweight
Type
Flexibility
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Builds posture awareness
- Resets alignment after sitting
- Foundation for all standing exercises
- Calming and grounding
- No equipment needed
- Useful as a daily posture check
How to perform
- Stand with feet hip-width apart, parallel to each other.
- Distribute your weight evenly across both feet — front, back, inside, and outside edges.
- Engage your quads slightly to lift your kneecaps. Avoid locking your knees fully.
- Tilt your pelvis to a neutral position — neither tucked nor anteriorly tilted.
- Lengthen your spine. Lift your chest. Pull your shoulders back and down.
- Let your arms hang relaxed at your sides, palms facing your thighs.
- Lengthen the back of your neck. Tuck your chin slightly. Crown of head reaches up.
- Hold this position for 1 to 2 minutes, breathing naturally and observing your alignment.
FRONT VIEW
BACK VIEW
Abs
Primary
Lower Back
Primary
Quadriceps
Primary