Squat down as low as you can with feet flat on the ground and your eyes looking forward and up. Slowly with your breath raise your arms and place your hands at the back of your neck and note how the shoulder position is displayed with your elbows. Now slowly move your body using your ankles as pivots and move forward and backwards and side to side in order to gain more awareness of your tension here and learn to be more free in this crucial point. After a while fold your arms at the lower back and again note the position of the shoulders and again move your torso to become more aligned and free in movement and in using your eyes and at last do the same drill with your arms free at your sides. Note that when they will be in line with your body it means you have your shoulders right over your hips. Now relax and let the hips and spine align so your breath will be easier and you will move better. This is a taxing drill sometimes and you can grow into it by using the support of a wall so you will have the feeling of relaxing hips spine and shoulders and from this your freedom of movement through relaxation and awareness will grow.
Keep breathing and using your eyes to see and your body to feel (avoid feeling where you are with your eyes!)