There are 4 basic "template" postures of the Proactive Postural Restructuring Program.
Template postures are used to imprint the somatic sensations associated with proper, relaxed alignment and good posture, ultimately to rewire your nervous system to maintain better alignment. These templates are positions you will start, maintain, and return to as you do your movement exercises. 

  • Squared hips and shoulders

  • lengthen and width of your back

  • Restore symmetry and function to the body

  • Restore proper pelvic alignment.

1) Basic Template - Supine Constructive Rest Position

How to do it

  • on your back, knees bent, feet on floor

  • squeeze knees, inner ankle bones and inner edges of feet together

  • Hands wrapped around pelvic bones, thumbs around the back and four fingers at front of hips. Elbows on the floor

  • Lower back is close/presses to floor. Navel drawn towards spine and floor. Slight tuck of tailbone.

Benefits

  • Releases tension and tightness in the back.

  • Activates adductors.

  • Allows neck to lengthen.

  • Relaxes body and calms mind.

  • Restores balanced, relaxed breathing.

2) Seated Template - On the Floor

How to do it

  • sit on floor, knees bent, feet resting on the floor

  • squeeze knees, inner ankle bones and inner edges of feet together

  • let toes lengthen and widen as the press against the floor

  • take hold of pelvis with four fingers in front and thumbs in back

  • relax shoulders away from ears

  • elbows are slightly forward, do not squeeze shoulders back, chest is open

  • draw navel inward and upward, tailbone slightly tucked

Watch for

  • keep neck long, underside of chin parallel to floor

  • avoid dropping face/head forward/downward. look to horizon

  • keep knees from drifting apart. 

Benefits

  • tones adductors

  • tones iliopsoas

  • enhances/retrains torso to maintain proper alignment while sitting

  • reeducates proper use feet and ankles

3) Side-lying Template

How to do it

  • Lie on your side. Extend lower arm, rest head on arm.

  • Knees bent at 90* and at 90* to hips.

  • Stack hips and shoulders.

  • Other arm/hand can be on the floor or wrap hand around pelvis.

  • Tailbone and head lengthen away from each other.

  • Navel drawn in.

  • Relax body on the floor

Benefits

  • releases asymmetrical muscular tension in the back, hips and thighs

  • releases tension in neck

  • retrains somatic sensation of level hips and shoulders in side-lying position

4) Prone Template

How to do it

  • lie face down, rest forehead on stacked hands

  • bend both knees, feet in the air at 90* 

  • squeeze knees, inner ankle bones and inner edges of feet together

  • relax hip creases so front of pelvis rests on floor

  • keep hips square, feet/toes pointed

Watch for

  • rear-end rising in the air

  • avoid gripping with gluteus maximus, feel back of inner thighs working

Benefits

  • realigns pelvis

  • lengthens and widens front of pelvis

  • re-educates the sensation of neutral pelvis in prone (face down) position

Have a firm understanding of these templates and bring that into your practice. You'll reap more benefits if you do so. :-)