Stand with your feet hip distance apart. Arms rest along side your body as you extend the fingers towards the floor. Drop the shoulders and lift the heart. Make sure that the floating ribs are not sticking out. Let the chin tilt slightly towards the chest to lengthen the neck. Reach the crown of the head up and ground down through the feet. Press through the big toe and outer legs. Internally rotate the femurs to give the sacrum space. Lengthen your tailbone.
Internal rotation of the femurs, press out through the outer legs, ground down, press the big toe deep into the earth and hug the muscles to the bones.
Increases focus, concentration and balance.