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Mountain pose Align the feet underneath the hips and parallel to each other. Be sure to evenly distribute your weight on the heels and balls of each foot. Keeping the knees soft, tuck the tailbone so that it is on the same plane as the pubic bone. Roll the shoulder blades down and in to open up the chest. Align the chin above the sternum and tuck it back slightly. Imagine the head filled with helium and lift the crown toward the ceiling, stacking each vertebrae one on top of the other. Engage core lift. Inhale and bring the arms out to the sides forming a “V” shape with the fingertips extended upward. Make sure the shoulder blades are down and in as the chest lifts upward. Hold here for three breaths keeping the eyes focused upward.
 

Yoga movements
Mountain pose

Align the feet underneath the hips and parallel to each other. Be sure to evenly distribute your weight on the heels and balls of each foot. Keeping the knees soft, tuck the tailbone so that it is on the same plane as the pubic bone. Roll the shoulder blades down and in to open up the chest. Align the chin above the sternum and tuck it back slightly. Imagine the head filled with helium and lift the crown toward the ceiling, stacking each vertebrae one on top of the other. Engage core lift. Inhale and bring the arms out to the sides forming a “V” shape with the fingertips extended upward. Make sure the shoulder blades are down and in as the chest lifts upward. Hold here for three breaths keeping the eyes focused upward.
(Text by Bruce Cohn, Globe staff graphic/Joan McLaughlin)
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