Tadasana—Standing Mountain Pose

General Guidelines: An open mind, empty stomach, and bare feet are recommended. Do not strain or force any movements.

Breathe in through your nose and out through your mouth. Pay special attention to breath and body alignment. Hold each pose for a minimum of five inhalations/exhalations (about half a minute).

1. Stand with your feet completely together, heels and base of big toes touching; weight centered through the front of the heels.

2. Arms at your side (no hands on hips!), fingertips drip down to the floor.
3. Roll your thighbones off one another, pelvis in “neutral” alignment.
4. Broaden your collarbones and roll your shoulders back.
5. Chin level with the floor, keep the crown of the head spiraling upward, spine straight.
6. Engage abdominal muscles.
7. Breathe with the ujjayi breath, in through the nose—out through the mouth with a slight “ha” sound.