Mountain pose is the foundation for all of the standing postures and improves posture, grounded ness, stability and confidence.

 From a standing position, bring the feet hip width apart, parallel. lift up the toes, spread them wide and place them back on the floor.

Feel your weight evenly balanced through the bottom of each foot, not leaning forward or back.

 Pull up the knee caps, squeeze the thighs and tuck the tailbone under.

The legs are straight, but the knees are not locked back.

 Inhale and lift out of the waist, pressing the crown of the head up towards the ceiling, feeling the spine long and straight.  

Exhale and drop the shoulders down and back.

Gently press the chest / sternum towards the front of the room.  

Reach the fingers down towards the floor to lengthen the arms.

Inhale the arms up, turning the palms shoulder height, bringing the arms into a H position.

 Exhale relax the shoulders down from the ears while still reaching the crown and fingers up.  

Breathe and hold for 4-8 breaths.

To release: exhale the arms down to your sides or bring the palms together in front of your chest.

 Some schools of yoga teach this pose with both feet together.