Posture and Movement

The movement education process guides you to move in ways that minimize effort and tension while maintaining and improving the bodywork results. Each bodywork section has its corresponding movement lesson to enhance awareness and maintain changes for a lifetime of structurally stress free, healthy living.

Below is one of the many postural and movement lessons you will be given throughout your series of Hellerwork.


In movement, our goal is for you to breathe more freely, particularly when you are sitting and standing. We want your rib cage to be well supported by your pelvis – this is an important aspect of having your breath be free.

Movement Lesson: Standing

Stand in your usual posture, take a breath and notice its fullness. A common pre-Hellerwork posture is shown in the illustration to the right, in the woman on the left. Here the legs are leaning forward, and the upper body then bows backward at the midsection to balance the lower half. Now, shift your weight by leaning forward and backward. Come to the balance point where it takes the least amount of energy to stand up. A good balance can often be found by letting your body’s weight drop through your feet at the intersection of the heel and the arch, rather than at the ball or the heel of the feet. Does this feel balanced? Breathe.

Does your breathing feel fuller?

Now, from this position look down and check whether or not you can see your ankles. If you can, good! If your chest is balanced well over your pelvis, you should see your ankles. If not, adjust the position of your pelvis by moving it forward and backward at the waist. As your ankles come in to view, make sure your weight is still balanced over your feet as we described above. If you can see your ankles, and your weight is coming down at the intersection of your heel and arch, you are probably in good alignment. This is shown in the woman on the right in the illustration.

Movement Lesson - Sitting

Sit as you usually would after reading or watching T.V. for a while, as shown in the illustration, in the woman on the left. Take a breath and notice how full it is. Then, adjust your pelvis so you are sitting on top of your “sit bones.” This is easier if your sit bones are higher than your knees, so you may want to raise your seat with a pillow as with the woman on right in the illustration. Breathe again. Notice the fullness of your breath. Let your shoulders relax and notice that you can still sit in an upright fashion.

Between Sessions Notice what inspires you and what depresses you. Notice your breathing as these feelings arise. See if shifting your breathing pattern alters your mood. Remember to inhale and exhale fully.