Benefits: Strengthens upper back, glutes, thighs, calves, ankles
Helps: Endurance, timidity, poor posture

1. Begin by standing in mountain pose (tadasana): Arms at your sides, sternum lifted.

2. Bend your knees deeply, shift your weight back into your heels (tip: lift your toes if that helps), and squeeze your inner thighs together.

3. Straighten your arms and raise them overhead, reaching your fingers up and bringing your palms together or keeping them shoulder-width apart if that’s more comfortable for your shoulders.

4. Lengthen all four sides of your torso evenly then accentuate the lift in your arms and chest bringing your upper spine into a slight backbend.

5. Lift your hip bones away from your thighs as you let your sit bones drop closer to the floor with each exhale, aiming to get your thighs parallel to the floor. Stay here for at least 10 breaths.