Hips Over Heels
To develop better balance and a better walking gait, one aspect of alignment to practice is standing with the hips over the heels. For numerous reasons (such as tight/shortened hamstrings, tight/shortened hip flexors & quads, excessive upper spine curvature (hyperkyphosis), and weakened hip muscles to name a few) many of us have adopted a stance where our hips "fall" or hang forward of the ankles. This leaning forward causes excessive foot tension and an overuse of the front side of the legs. To correct many of these issues, simply develop the habit of standing with the hips resting vertically over the ankles or heels. You may feel like you will fall backward or that you have to fold your upper half forward to balance at first. This is simply due to the backside of the legs not having the coordination and strength to hold you up. Over time, this strength will develop and will help you find balance, better posture and a more robust use of the posterior chain of the legs. While walking: Start in neutral stance with hips back over the heels and then take a walk. Every once in a while, stop and check if your hips are thrusting forward and if you can center the hips over the heels.
