This demonstrates how the Follower should stand.

Stand with feet together and knees slightly flexed, in an upright position.
When walking forward, make sure you can feel the change of weight from foot to foot, flexing and straightening your knees as you walk.
When moving backwards, it’s important to stretch the ankle back and allow the leg to swing freely from the hip, keeping the toe in contact with the floor and rolling back through the foot from toe to heel.