Mountain Pose/Tadasana
Stand with your toes together and heels slightly apart.
Spread your toes and place your weight evenly through both feet. Engage your core and tuck your hips under a bit so your tailbone is pointing down toward the floor. Relax your shoulders and roll them back and down.
Inhale and reach your arms overhead, while pressing down into your feet. You may also put your hands in prayer position in front of your chest, or rest them by your sides—all are commonly used variations, and your instructor may cue one specifically or give you the choice.
Take long, slow, deep breaths in and out of your nose.
Hold for 3–5 breaths.
"Keep your arms parallel with your ears,"
