1. Stand and evaluate your posture.
Imagine a string suspended from the top of your head,
all the way down to the floor.
Is this objective vertical line
congruent with your tail bone or heels?
2. Place your right hand behind your lumbar
and sense its shape.
Start walking in place from one foot to the other.
Feel the quality of the articulation
in the vertebrae you touch,
is it smooth, harmonious, pleasant
or sharply fragmented?
3. Place your little finger at the sacrum
and your thumb higher than the waist,
tightly attaching the full back of your hand
to your lower back,
then spread the fingers of your hand
and fixate the distance between them,
as if to stabilize and limit any articulation
between the lumbar vertebrae,
fostering in your spine a firm and reliable axis
4. Hold this intentional fixating support of the lumbar
and step in place from one foot to the other.
Use your hand as supporting stocks
and lean your lumbar on it.
Stop and stand freely.
Listen to the way of your standing,
is there a difference?
5. Now stand with your left side
behind the back of a chair,
place your left hand on its back rest,
as if it was a pall behind you.
Step with your left foot
one step forward
and one step backward,
leaving your left hand on the chair's back.
6. Each time you step forward with your left foot,
the one closer to the chair,
push your left hand backward into its place on the chair,
as if it was a pole pushed into the ground.
You may need to stand a little forward
to have the chair behind you.
7. Allow your left shoulder blade to draw backward,
thrusting your spine and articulating it.
Feel the potential of reviving the flexibility
of your upper back by pushing your shoulder backward.
Notice what is happening in your lower back
at that moment of powerful action?
Does your lumbar tend to react
by deepening its curve and shortening it?
A habit of exaggerated reaction of the lumbar
to the powerful moment of stepping,
might accumulate into a problem
of over sensitive and week lower back.
8. To protect the lumbar at that crucial moment
of producing the impact of stepping forward
with increased pressure,
you may use your hand.
Place your right hand on your lumbar,
inhibiting it from contracting as before,
spreading your fingers
and tightening the full back of the hand
to stabilize the lower back as a reliable,
unshaken bridge, between your chest and pelvis,
9. Keep stepping with your left foot
forward and back repetitively.
After several times stop and sense your way of standing.
Do you detect a slight change?
10. After giving the experience also to your other side,
switching over your hands,
stand and sense
what has been changed in your standing?
Where does the projection of your head fall now,
in relation to your tail bone, to your heels?
11. Now hold one pole in your left hand
and walk around in space,
with your right hand slightly tightened to your lumbar,
constantly limiting excessive articulation in its vertebrae.
12. Each time you step forward on your left foot,
push your left pole diagonally backward into the ground,
to empower the propulsion of your walking,
withdrawing your left shoulder blade backward,
thrusting it toward your spine,
to shaken the stiffness of that area
between the shoulder blades.
13. Keep walking for quite a while in this arrangement,
which might be the reverse of your habit.
Healing the distribution of labor,
you remind yourself the option
of having more flexible upper back
and safely firm lower back.
Eventually walk normally,
with both your hands free.
Sense what your body has got
from experiencing the different option?
14. Give yourself appreciation
for getting beyond your habitual coordination,
and learning how to correct your posture,
in a way that is very difficult to do intentionally
without the selective guidance of your own hand and pole.
15. With many repetitions
this new insight might be the key
to a safe and full of life way of walking.