MountainBasic standing pose.

Target Area: full body

Practical Benefits: Improve posture, release shoulder tension, properly engage the core and increase body awareness.


  1. Stand with big toes touching and heels an inch apart.
  2. Slightly bend the knees to prevent locking out, and engage thigh muscles. Relax the glutes.
  3. Reach the tailbone down to the ground, tilting the pelvis slightly upward to take the arch out of the lower back and engage the core muscles.
  4. Lift the chest, draw the ribs in towards one another, and relax the shoulders.
  5. Actively reach hands down toward the ground with palms facing forward.
  6. Hold this pose for 30-60 seconds.

Tips: Form a straight line from your pubic bone to shoulders to properly engage the core.