Standing tall like a soldier
A posture exercise to stand up straight and open your chest by drawing your shoulders back.
Share it with your family
If you feel pain, stop. If you have a recent injury or surgery, check with your doctor before you start.
The steps, in writing
Stand up tall, like a soldier.
Draw your shoulders back.
Keep your posture upright.
Safety notes
- If you feel any discomfort in your back or shoulders, stop and rest.
- Do not force the movement: draw your shoulders back only as far as feels comfortable.
What you need
Nothing special: comfortable clothes and a firm chair.
Every step counts
This movement has levels: seated, holding a chair, and standing. Start at yours and stay there as long as you like — level 1 is already a complete practice, not a token version.
- Level 1 · Seated— On a firm chair, feet flat on the floorOn a firm chair, feet flat on the floor
- Level 2 · Holding a chair— Standing, holding on to a firm chairStanding, holding on to a firm chair
- Level 3 · Standing— Standing, with support nearby just in caseStanding, with support nearby just in case← this video
This exercise is very simple: stand tall and open your chest. It is a good starting point to prepare your body before you move.
What Frank says
Translated from Frank’s Spanish narration.
Exercise two: standing tall like a soldier. Shoulders back.
Related videos
Exercise 3
The support
We raise and lower our heels to strengthen our feet and gain stability when standing.
Watch the video
Exercise 1
A little kindness for your body
A gentle warm-up where we run our hands over our body to wake up each part and breathe calmly.
Watch the video
Exercise 4
Looking at the ground
Bending your knees while looking down to practise the movement of squatting with control.
Watch the video
Want to go deeper?
The complete method is in My Yoga Process, Frank Calber’s book.