Mountain Pose

Stand with your feet together or hip-width apart, weight spread evenly across each foot rather than rocked onto your heels or toes. Stack your ankles, knees, hips, and shoulders in one vertical line, and let your arms hang naturally by your sides. Draw your low belly in and slightly lift your kneecaps by engaging your thighs, without locking your knees back. Roll your shoulders down and back so your chest opens rather than caves forward, and let your neck stay long, chin level rather than jutting forward. It looks like standing still, but you're actively holding this alignment the whole time -- that quiet full-body engagement is the point.