The basic standing posture: feet grounded, legs active, spine tall and shoulders relaxed. It is the reference alignment every other standing pose is measured against.
What this exercise works
Muscles
erector spinae · gastrocnemius · quadriceps
Goals
mobility
Equipment
No equipment
Category
Stretching
Difficulty
beginner
Demonstration
Step 1
How to perform the movement
Stand with the feet hip-width apart and spread the weight evenly across both feet.
Engage the thighs lightly and let the tailbone drop so the pelvis is neutral.
Stack the ribs over the pelvis and the head over the ribs, arms relaxed by the sides.
Hold the posture for the prescribed time, breathing evenly.
Notice where the weight sits and rebalance it towards the middle of each foot.
Technique cues and common mistakes
Lift and spread the toes once, then set them down; it resets the arch of the foot.
Keep the knees soft rather than locked back.
Let the shoulders roll back and down without pinning the shoulder blades together.
From guide to workout
Put this exercise into your week
Tempo turns your plan into guided workouts, keeping reps, work intervals and recovery in one place.
