beginner level

• Lengthening from the feet to the tips of the toes
• Palms together, but fingers not interlaced
• Gaze at the thumbs
• Avoid clenching the neck, support with the trapezius muscles
• External rotation of the shoulders - triceps pointing forward
• Chest open, sternum lifted
• Shoulders down
• Lower ribs in
• Pelvis tucked
• Buttocks engaged
• Keep the lower back flat, avoid arching
• Abdomen in
• Pubic bone towards the navel
• Quadriceps engaged
• Connect the inner thighs
• Kneecaps lifted
• Press feet away from the floor, promoting lengthening

The alignment is similar to Tadasana, but this pose involves active work of the shoulder girdle, which helps to improve its mobility.