When you join a movement class, depending on the style, some teachers will start with you lying down, some standing, others sitting.

Different schools teach different approaches to programming. It really depends on the intention of the class and your teacher.

When I'm teaching individuals or groups, common principles come up every time.

Here are 8 things to keep in mind that can really determine a positive movement experience in all classes.

Check in.

At the start of the class whether you are lying down, sitting or standing, take a moment to tune inwards and notice the atmosphere of your internal environment. Do you feel agitated? Quiet? Tired? Emotional? Paying attention in a non-judgemental way can create some space and support down-regulation of the nervous system.

Scan your body.

Start from the top of your head and gradually scan down through your body parts, noticing any particular areas that draw your attention. You might find some parts instantly raise a red flag if they're sore or aching or other parts feel settled and at ease. This is an opportunity to gather information about your whole body before you begin moving, noting if there are parts of you that will need a little more care and attention.

Feel into your feet.

Whether you are standing, sitting or lying down, spread your toes and notice how the weight is distributed through your feet. Are you putting more weight through the balls of your feet? Gripping with your toes? Rolling your ankles inwards? You can learn a lot about your default movement habits just through observation.

Where is your pelvis?

The positioning of your pelvis directly affects the positioning of the spine, ribcage and head. Your pelvis can tilt forwards or backwards, hike up on one side shortening the waist and it can also rotate forwards and backwards. In class we use bony landmarks on the pelvis to help you navigate your way into 'neutral zone' - where the pelvis is positioned for the most efficient movement of the spine or hips.

Notice your ribs.

Without realising it, we can fall into the habit of pushing the chest forwards or slumping into the ribs or rotating the torso where the movement is easiest. The ribs house our lungs, heart and breathing muscles including the diaphragm. When the rib cage is restricted, our breathing apparatus can't work so easily. Paying attention to how we hold ourselves including our ribcage can support finding more space for spinal movement, easier breath and improving how our core muscles function reflexively.

Where is your head?

Heads are heavy! When we are concentrating or have been at a computer for long periods of time, without realising it our heads slump forwards into what is known as 'forward head carriage'. This an contribute to shoulder pain, neck pain, headaches, and more chronic issues with breathing function, core function and pelvic floor disorders. Learning how to bring your head 'home' to align on top of your spine can drastically improve aligment, posture and how you feel in your body.

How are your shoulders positioned on your body?

Shoulders play a key role in weight bearing when you are on your hands and knees, hanging, reaching and carrying. In a movement class, emphasis on restoring the 'home' position of the shoulders can help reduce dominant tension patterns that impact how we move at the shoulder, causing pain, stiffness, weakness and poor grip. Learning how to find the best position for your shoulder girdle in all movements will greatly improve upper body strength and function.

The body is clever.

When you pay attention to the signals it sends you, approach your practice with curiosity rather than forcing or straining, you can gradually restore your movement, strength and confidence to go out and do the things you enjoy.

8 Secrets of a Positive Movement Experience