Wellness poses

Also called: front position, front pose

1. Stand with one leg forward and the weight settled back, keeping the hips square to the panel.
2. Let the arms fall clear of the body so the shoulder-to-hip shape is unbroken on both sides.
3. Lift the ribcage and pull the stomach in without narrowing the stance — the balance this division wants runs upper to lower.
4. Keep the quads engaged and the glutes set, so the lower body reads as the developed half it is scored for.
5. Hold the chin level and the expression easy for the whole count rather than only at the start.

Also called: back position, back pose

1. Turn away and set the feet slightly apart, weight through the front leg with the back heel raised.
2. Tilt the pelvis to lift the glutes while keeping the lower back long rather than sharply arched.
3. Hold the upper back quiet and narrow so the contrast with the lower body stays clear.
4. Bring the head round over the shoulder toward the panel, leaving the torso where it is.
5. Squeeze the standing glute and hamstring throughout, not just as you arrive.

Also called: the walk

1. Leave the front pose on a full 180-degree turn and set the back pose before taking a step.
2. Walk the length of the stage with the stride short enough that the hips stay level rather than swinging.
3. Hold the pause at the back mark still and complete; a hurried pause reads as wanting it over.
4. Come back through a second 180-degree turn and stop exactly on the centreline, not past it.
5. Practise the whole sequence to the same count every time so the walk survives a loud room.