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Learn all the basic yoga poses -- downward facing dog, lotus, plank, and so on -- so you can get toned and find a little inner calmness, too.
You Will Need
- A flat place to stand
- A yoga mat or blanket
Stand in position
Stand tall and upright with your feet hip-width apart and parallel. Distribute your weight evenly between your feet and on the three weight-bearing parts of each foot—the heel, the ball of the foot at the base of the big toe, and the ball of the foot at the base of the little toe.
Your hips should be aligned directly over your legs, which should be aligned directly over your feet.
Lengthen lower back
Allow your tailbone to drop, lengthening your lower back. To help yourself do this, imagine a fishing weight attached to your tailbone, steadily pulling it down. The weight of your upper body should be transferring through your pelvis into the hip joints, in such a way that you can feel your pelvis balancing on the tops of your femur bones.
Center your shoulders between the front and back of your body, in a neutral position. When you find the right spot, the upper back should feel relaxed and free of any unwanted tension.
Align shoulders & back
With your shoulders and upper back properly aligned, your head should feel like a helium-filled balloon on a string floating up off your neck.
Breathe normally, and hold this pose for as many breaths as you like.
To release the pose, simply relax. And you thought you knew how to stand.