Someone once asked me what instruction I give most frequently to my Alexander students. "That's easy," I replied. "I ask them to pause, and then notice." True as this is, my friend was not satisfied. She really wanted to know what physical habits of posture or use I see most often, and what I teach my students in order to address these issues. This is not as easy to answer, because everyone is different. But like any AT teacher, I typically see a lot of locked knees, shallow breathing, head/spine misalignment, tight jaws, and generally overworked muscles accompanied by low-level anxiety.

One common misunderstanding I've seen in nearly everybody involves the heels. I'm grateful that my own teacher emphasized heel structure over and over again, because like most people I was operating under a misunderstanding about my heels. You probably think of your heels (if you do) as being under the ankle joint. Yes, the heel is below the ankle, but it's crucial to understand that it is also behind the joint. The calcaneus bone (the one that gives the heel its distinctive shape) functions like the kickstand on a bike: it extends at an angle down and out away from the ankle joint. Alignment and balance depend on this , and it is essential for free movement of the ankle joint, which in turn makes the knees less rigid and the hips open up more powerfully (everything's connected).

Heels provide stability in standing as well as walking, and certainly make it possible to "release up," as AT encourages us to allow. Sensing into center (the middle of the pelvic bowl), I feel my sitz bones drop toward my heels. Feeling the connection to the earth through my heels, I can let go and sense how the back of my head is supported all the way from the ground up.

Why so many students with a misuse of their heels? Shoes are a likely culprit. Most shoes have heels, even low ones. Heels were added to shoes because people used to ride horses, and shoe heels kept feet in the stirrups. There's not a good reason for them today, except that we have become accustomed to the shape they make when we wear them: they push up the back of the pelvis, emphasizing the buttocks, and they tend to make calves more shapely. This has become the fashion. Heels, especially high heels, do damage over time , forcing the knees to lock, the weight to press into the balls and toes of the feet, over-arching the lower back, and throwing everything out of alignment, including the head and neck.

That's why I rarely wear high heels anymore, and I advise my students to avoid them whenever possible. Yes, it's fun to wear kicks that elevate, especially if you're short like I am. There's a brief experience of sexy power that I've been conditioned to appreciate, but the discomfort always wins out, and the lack of balance and extra work that high heels force on my body is just not worth it.

Another reason folks seem not to access the support of their heels is that we are all leaning forward a lot, even when we're slouching and pulling down. This is a kind of "leaning in" that should be avoided, as it is an indicator of what F. M. Alexander called end-gaining . In a hurry to "get 'er done," we forge ahead without thinking, unaware of the strain as we push and pull into whatever's next. We literally get ahead of ourselves.

Next time you're in line somewhere, or standing around bored at a party or your kid's T-ball game, pause and notice:

• Are you accessing the support of your heels beneath you?
• Is the weight evenly distributed across the soles of your feet?
• Is it possible to let go in the arch of your lower back and let your tailbone hang?
• Can you feel a connection up to the back of your head?

The more often you slow down and include your heel support in whatever you are doing, the more stable and balanced your standing and walking will be. You might choose one daily activity -- like brushing your teeth -- to bring attention to how your heels are involved, increasing your sense of groundedness and security.