Strengthens thighs, knees and ankles
Firms abdomen and buttocks
Reduces flat feet
*Should not be practiced if you suffer from headache, insomnia or low blood pressure.
Start the standing protion of your practice in mountain pose. Place your feet at hip width apart with the OUTSIDES of your feet parallel to each other - this may feel somewhat pigeon toed.
Shift your weight back and forth, slowly, from the balls of your feet to your heels to find an even distribution of weight. Spread your toes. Engage your thighs by lifting your knee caps. Tuck the tail bone. Draw the navel to the spine. Take the shoulders back and down. Lift tall from the crown. Breath in through the nose and out through the nose. Find the spaces between your vertebrae. Lift tall. Feel the energy running through your fingertips. Your whole body is strong and light and grounded. Your core is strong. Stay here for a few breaths to become centered.