Ep. 51: From Posture to Performance: Achieving Ease, Efficiency, and Embodied Movement with Mary Bond
When we talk about optimizing performance, most of us immediately think about training harder, perfecting techniques, or mastering our mindset. But what if one of the most significant barriers to peak performance lies not in how hard we push ourselves but in how deeply we connect with our bodies? My recent conversation with the extraordinary Mary Bond on the Mental Training Lab podcast completely reshaped how I view posture, physical intelligence, and embodiment—and it just might transform your approach, too.
Meet Mary Bond: Pioneer of Physical Intelligence
Mary Bond isn't your average posture coach. With over five decades dedicated to the nuanced study of movement, embodiment, and structural integration, Mary has carved out a truly revolutionary approach. After earning her master's degree in choreography in the late 1960s, Mary encountered the transformative work of Dr. Ida Rolf, the creator of Structural Integration (commonly known as Rolfing®). Dr. Rolf's vision—that human beings function optimally when harmonized with gravity—became a guiding principle in Mary’s lifelong journey.
Mary’s books, including "The Body Mandala" and "The New Rules of Posture," are not just manuals for better alignment; they’re invitations to fundamentally reimagine our relationship with our bodies. Her teachings emphasize playful exploration and cultivating gentle awareness rather than forcing rigid postural norms.
Beyond the "Right" Posture
Like many, I grew up thinking that good posture meant forcing my body into strict alignment—chin tucked, shoulders back, spine straight. But Mary challenges this conventional wisdom head-on. In our conversation, she explained how traditional posture instruction often disconnects us from our body's innate wisdom and subtle sensations, leading to rigidity rather than genuine alignment.
Instead of forcing posture, Mary encourages us to engage with subtle internal sensations, gradually reshaping how we naturally move and stand. It's about feeling grounded, spacious, and connected rather than stiff and strained.
Rethinking Posture Through Sensation
Mary offered a profound insight into her approach: posture should be experienced through sensation rather than dictated by commands. Instead of thinking about how you "should" stand, consider how you feel when you stand.
A powerful example Mary shared involves the common issue of forward head posture. Traditionally, we might try to correct this by rigidly pulling our head back. But Mary suggests a gentle, sensory-based approach:
Try this: Take a moment right now and gently expand your peripheral vision. Imagine your field of view softly broadening, becoming more panoramic.
Feel: Notice how your head naturally moves back, subtly repositioning itself atop your spine without any force or tension.
This simple exercise illustrates the core of Mary's philosophy: subtle changes in sensory awareness naturally evoke healthier posture.
The Power of Grounding and Orienting
Another game-changing concept Mary introduced was the practice of grounding—literally feeling your body's connection to the earth—and orienting yourself in space. According to Mary, individuals typically lean toward one orientation more than the other. Some naturally sense the ground beneath their feet strongly but have less awareness of the space around them, or vice versa. Balancing these two orientations leads to greater movement efficiency and overall physical harmony.
Here's how you can explore grounding right now:
Stand comfortably and close your eyes (if this feels safe for you to try).
Focus your attention on the soles of your feet.
Notice the pressure, warmth, or tingling. Imagine your feet sinking slightly into the earth, feeling fully supported.
Expand your awareness upward, sensing the gentle weight of your arms and head.
Mary emphasizes that such exercises aren’t just about improving posture—they are about cultivating an embodied presence that supports both performance and well-being.
Biotensegrity: Your Body as a Dynamic Structure
Mary also introduced the fascinating concept of biotensegrity, borrowed from architecture and engineering. Tensegrity (tensional integrity) refers to a structural system where stability is maintained through a balance of tension and compression. Our bodies, Mary explains, function on similar principles.
Instead of viewing the body as a stack of bones and muscles to be aligned, imagine it as an intricate network of elastic tissues (fascia) and rigid structures (bones) that naturally balance each other. Literally, the “head bone’s connected to the toe bone”, and all that! This approach fosters fluid movement, resilience, and adaptability.
Practical step: Move your body gently and notice how your movements ripple throughout your structure. Recognize your body as interconnected and responsive rather than segmented.
Reconnecting with Your Body
Many of us are disconnected from our bodies due to prolonged sitting, screen time, or just habitual neglect. Mary emphasizes gentle, playful practices to reconnect:
Sensitize your feet: Walk barefoot and notice textures, temperatures, and sensations.
Expand your view: Occasionally lift your gaze from screens and take in your environment. This broadening of visual attention helps naturally realign posture.
These simple exercises help restore sensory awareness, leading to improved posture and greater overall embodiment. Don’t be fooled into believing that something simple will have small impact - if you pay attention, there’s something extraordinary tucked within these practices!
Fascia and Sensory Feedback
Mary also highlighted the role of fascia, the body's connective tissue, in transmitting sensory information. Fascia isn't just a passive tissue—it actively informs our brains about movement, position, and tension.
Try this: Place your hands gently on your lower ribs and breathe deeply. Feel how the fascia expands and contracts, providing essential feedback for balanced posture and movement.
Actionable Steps for Improved Embodiment and Posture
Drawing from Mary’s insights, here are five actionable steps to enhance your posture and physical intelligence:
Expand Peripheral Vision: Regularly practice broadening your field of vision to naturally adjust head and neck posture.
Grounding Exercises: Dedicate a few minutes daily to consciously feel the ground beneath your feet, enhancing stability and presence.
Playful Exploration: Avoid rigid posture corrections; instead, gently explore movements and sensations that evoke a natural alignment.
Biotensegrity Awareness: Move mindfully, acknowledging the interconnectedness of your body. Embrace fluidity rather than rigidity.
Fascia-Focused Breathing: Regularly practice deep, fascia-focused breathing to enhance sensory feedback and reduce tension.
Embodiment as the Gateway to Performance
Mary Bond’s revolutionary approach isn’t just about better posture; it’s about cultivating an embodied presence and healing your relationship to your body, which enriches every aspect of performance and daily life. By embracing subtle sensations, grounding ourselves, and recognizing our body’s dynamic interconnectedness, we can unlock deeper levels of physical intelligence, resilience, and performance.
Take these practices with you into your day. Whether you're training, performing, or simply living, let Mary Bond’s insights guide you toward a more embodied, effortless way of moving through the world. Your posture—and your life—may never feel the same.
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