The mountain Pose (tada-asana) Instruction:
1
Stand with both feet touching from the heel to the big toe, keeping the back straight and the arms pressed slightly against the sides with palms facing inward.
2
Slightly tighten or flex the muscles in the knees, thighs, stomach and buttocks maintaining a firm posture. Balance you weight evenly on both feet.
3
Inhale through the nostrils and lift the buttocks off the legs arching the back and thrusting the abdomen forward and tilt the head as far back as possible.