Mountain Pose or Tadasana is the foundation for all standing poses. Its a great way to improve posture, starting position and resting pose.
Stand with your big toes touching and your heels slightly apart. Lift your toes and spread them so that they lay across the floor with a firm connection to the ground. Ensure that your body weight if evenly distributed across your feet. You can do this by rocking side to side and back and forth, slowing down to a standstill with your weight in the centre.
Keep a micro bend in the knees but ensure your legs are straight. Engage your thigh . Lift your inner ankles which will strengthen your inner arches. Visualise a line of energy running up your legs, lifting your knee caps and engaging your thigh muscles and into your groin. The line of energy continues up through your core, neck, head and up out through the grown of your head. Keep your tailbone lengthened and lift your pelvic floor up towards the navel.
Keep your hands down towards the side with your palms facing forwards. Pull your shoulder blades down your back, and lift the top of your sternum straight up towards the ceiling (without sticking out your ribs). Widen your collarbones and relax your arms.
Centre the crown of your head above the centre of your pelvis ensuring your chin is parallel to the floor. Soften your mouth, throat, jaw, and eyes.
Stay in the pose for 30 seconds to 1 minute while taking slow deep breaths. Practice everyday and you’re posture will really improve.