Mountain Pose Stand with your big toes touching and your heels about an inch apart. Pull your inner arches up while pressing your big-toe mounds down. Engage your quadriceps without locking your knees. Press your femurs back while gently releasing your tailbone down. The right balance of these two actions will create a subtle lift in the pit of your abdomen and support the natural curve of your lower back. Draw the heads of your upper arms back so they align with the sides of your body. We will explore this Tadasana shoulder alignment throughout this sequence.