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As to posture, here's how I have been working on mine. Instead of thinking about my shoulders or back, I think about my belly. If I pretend like I'm trying to make my back and my belly touch on the inside (this will never actually happen!! but it's how I imagine it), I find that everything pretty much everything falls into the right place. By pulling both belly and lower back in, I'm not artificially curving one or the other, and my spine seems to be much straighter, so my shoulders aren't dropped. To get my head in line I try to line up my eyebrows so that I"m not frowning, and not "questioning". If my head is in the middle of that, my chin's about right. Experiment in front of a mirror. That's the fastest way to get it right.
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