Benefits

• Improves posture and alignment of the body
• Increases balance and stamina

Here’s how to do it

1. In the classic pose you should stand with your feet together and legs straight by joining the feet and bringing the big toes and inner heels together. For those with back pain or women who are menstruating you can stand with your feet hip-width apart.



2. Press your feet evenly and firmly into the ground and straighten your knees. Tighten your knees by pulling up your quadriceps (front thigh) muscles.
3. Lift and open your chest by rolling your shoulders back and bring them down away from your ears, and keep your head straight. Soften and lengthen your abdomen and draw your tailbone in without pushing your thighs forward.
4. Extend your arms down the sides of your body with your palms facing your thighs and extend your fingers.
5. For those with more experience, you can hold for up to a minute. You can try the pose away from the wall.
6. To come out of the pose take a breath in and slowly lower your arms. Repeat the pose 2–3 times.
7. Try the next pose Mountain pose with arms extended overhead – Urdhva Hastasana in Tadasana.

Warnings

• If you’re weak or feeling tired you can do this posture standing against a wall as described above.



• For those with back pain or women who are menstruating you can stand with your feet hip-width apart.