ChiRunning and ChiWalking are mindful practices in that they are learned from using focuses. The mind directs the body through the use of focuses. Habits are quickly learned by practicing them often, the more times you work with a focus, the body adapts to the desired change. An example of a focus is “lift from the crown”. In both ChiRunning and ChiWalking, good posture is required to develop efficient movement. By working on and off lifting from the crown helps the athlete to begin to implement the lengthening of the spine. We recommend lifting from the crown for a minute and then allowing the body to do whatever for a minute, repeating on /off throughout the workout.  Eventually, the athlete will be catching themselves out of posture and making the adjustment. The goal down the road is it will become a habit that they will not have to think about and the body just does it. Each week I will introduce a focus to work with for the week.  First Focus “Lift From the Crown of Your Head”