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Anatomy of Alignment:

5 Midline Markers.

Find these 5 midline markers on your body - touch them.

Sense where they are in relation to each other to increase awareness of your physical state of alignment.

Markers 1, 2 and 3 lie on the linea alba, our primary linear guide for body alignment.

linea alba

1. Pubic symphysis of the pelvis.

Where the left and right pubic bones meet midline at the front of the pelvis, joined by the pubic ligaments.

The pubic symphysis is at the bottom of the linea alba.

The central point between pelvic floor 'Base' and rectus abdominis 'Line'.

Base-Line muscles

The pubic symphysis is where the clitoris / suspensory ligament of the penis are located.

pubic

2. Navel.

The navel (belly button).

In the middle of the linea alba.

The human body seen from the front showing the the navel, or belly button lies. Midline. In the middle of the body.  Part of the linea alba (white line) a strip of connective tissue from pubic symphysis of the pelvis to xiphoid process of the sternum. The navel should align with the sternum and pubic symphysis where the linea alba is a straight line.

3. Xiphoid process.

xiphoid process of the sternum, where the bottom ribs meet at the front of the chest

The xiphoid (zif-oi-d) process is at the bottom the breastbone (sternum).

Feel at the front where your bottom ribs meet in an inverted "V".

The top of the linea alba.

4. Jugular notch of sternum.

showing the chest and face, throat, top of rib-cage when the jugular notch of the sternum is located on the midline. A V shape in the bone at the base of the neck.

Bottom of your neck at the front. the "V" of bone at the top of your sternum (breastbone).

The sternum - a line of bone between the xiphoid process and the jugular notch.

5. External occipital protuberance.

The bony bump at the base of the skull, midline at the back of the head.

Where the nuchal ligament attaches to the skull.

nuchal ligament

Think of this bump as the top of your midline.

The occipital protuberance, the bump on the back of the skull on the median plane/midline

Imagine these 5 midline markers forming a line.

the anatomy of alignment. human figure from the front with 5 markers on the midline line through the middle, top to bottom, splitting the body into equal left and right halves. The 5 markers are part of our midline anatomy that should align on the median plane. from bottom to top: 1. The pubic symphysis between the top of the legs. 2. The navel/belly button. 3 and 4. The bottom and top of the sternum midline where the ribs meet at the front.  5. The back of the head, midline bump.

Begin by by working with your Base-Line muscles to increase your connection to midline markers 1, 2 and 3 (pubic symphysis, navel and ziphoid process on the linea alba).

Base-Line muscles

human figure from two angles showing the baseline muscles. The pelvic floor, like a basket of muscles. A crescent-shape on midline.  The rectus abdominis muscles at the front of the abdomen. The rectus abdominis muscles are the body's central line from pelvis to chest. The body's core pillar of strength to support the movement of the rest of the body when fully activated and elongated.

Marker 5 is where the nuchal ligament attaches to the skull.& The top point of the body's midline thread for alignment.

The thread should be free to fully extend from pubic symphysis to external occipital protuberance. This is possible with a full range of natural movement when our midline anatomy can align of the median plane, the body is balanced either side.

sensory information

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Feel your alignment.

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