04 / Posture guide
Correct Posture Diagram: What Aligned Looks Like
Good posture is easier to find when you know exactly what you are aiming for. This guide walks through a correct posture diagram from head to feet, from the side and from the front.
Save this guide to PinterestAligned, head to feet
- 01
Head
From the side, your ear sits over the middle of your shoulder. Your chin is level and the back of your neck is long. From the front, your head is centred, not tilted to one side.
- 02
Shoulders
Shoulders sit down and slightly back, level with each other, with the collarbones wide. Your arms hang by your sides with palms facing your thighs. If your palms face backwards, your shoulders are rolling in.
- 03
Ribs and chest
Your chest is open but not pushed forward, and the front ribs sit flat rather than flaring. The upper back has a gentle, natural curve.
- 04
Pelvis and lower back
Your pelvis is in neutral: the hip bones point forward, not tipped down or up. The lower back has a gentle inward curve, not flat and not deeply arched. From the side, your hips sit over your ankles.
- 05
Knees and feet
Knees are straight but soft, never locked back. Feet are hip-width apart with weight spread across the heel, the base of the big toe and the base of the little toe. From the front, your kneecaps point forward.
The plumb line
Every correct posture diagram uses the same idea: a vertical line from just in front of the ear down to just in front of the ankle bone. In good posture, the ear, shoulder, hip and ankle sit close to that line. It doesn’t have to be perfect; everyone’s body is a little different. It is a reference point, not a test.
Find it in your body in 30 seconds
- Stand with your feet hip-width apart.
- Spread your weight across the three points of each foot.
- Unlock your knees slightly.
- Let your tailbone drop so your pelvis sits in neutral.
- Breathe out and let your front ribs soften down.
- Let your shoulders settle down and back.
- Lift the crown of your head.
That is aligned. It should feel tall and easy, not held. If you’re holding your breath, you’ve gone too far.
Good posture is not a pose
Good posture is not one position you hold all day. It is a home base you return to. You will slouch at a desk and lean on one hip in a queue, and that is fine. What matters is that aligned feels natural enough that you drift back to it.
Next steps
If your body doesn’t match this correct posture diagram, find out why with the 4 types of posture. To build the strength that makes alignment easy, try the daily posture routine. And to carry it into your walk, read good posture while walking.
Questions
Should I hold good posture all day?
No. Good posture is a home base, not a pose. Move freely, and come back to alignment regularly.
Why does good posture feel strange at first?
Because your body is used to its habit. Aligned can feel like leaning back at first. Check it in a side photo rather than trusting the feeling.
Common mistakes
- Pulling your shoulders back hard, which arches the lower back.
- Lifting your chin to stand taller.
- Locking your knees.
- Tucking your hips under to flatten your back.
- Holding the posture so rigidly you can’t breathe.
Not medical advice. If you have pain, numbness or an injury, see a physiotherapist before you start.
Défilé · Alignment score
Does your posture stay aligned when you move? Film a walk and see your alignment score.
Film a walk and Défilé scores it out of 100, shows you the one thing holding it back and gives you a short drill to fix it. Your video never leaves your phone.
On Android? Défilé is coming soon to Google Play.
