Find the following 5 midline markers for alignment on your body and feel for their relative positioning.
The navel (belly button).
Middle of the linea alba.
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.
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.
The bony bump at the base of the skull, midline at the back of the head.
Think of this bump as the top of your midline.
Where the nuchal ligament attaches to the skull.
Are you physically aligned?
Or does your body feel crumpled and restricted?
Imagine a thread running through these 5 markers, from pubic symphysis to external occipital protuberance. The thread should be free to fully extend i.e align, with the body balanced either side. This is possible with a full range of natural movement.
Becoming more aware of your midline allows you to feel the relative positioning of the rest of your body, to feel your posture.
Many parts of the body provide sensory information to help you feel your midline:
Feel the air flow as you breath in and up through your nostrils.
Breathe out through your mouth and feel the air flow through your lips.
Many disiplines mention tongue position. From placing the tip of your tongue behind your central incisors (front teeth), to rolling your tongue up and backwards so the under-surface contacts along the hard palette (roof of mouth).
Use your tongue and hard palette to provide sensory feedback about the relative positions of your skull and jaw.
Experiment, see what helps to feel the position in relation to your Base-Line.
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