First, There is a Mountain

First, start with Mountain Pose, Tadasana

Mountain pose is a rather essential pose to understand - it looks so very simple and easy.  In medical terms it is known as anatomical position.  As the name implies, it is very grounding.  Stand with toes together, unless knees come together first.  The foundational work, the work from the feet and legs, is key to making the most of this pose.  Remember that all action is yoga is light.  Root the big toe mounds well into the floor. Lift both the inner and outer arches of the feet. Notice if you can lift weight off the other eight toes.  Feel and follow the lift up the legs, finding the lift of the kneecaps and the quadriceps.  While the hip bones move lightly away from each other, draw the lower inner thighs back, and reach the inner heels down as well.  As a result you will feel the lift of the pit of the abdomen.  Tuck the tailbone and not the pelvis. The grounding work of the lower body gives freedom to the upper body to  open.  Continue to lift the front of the body, finding lift in the sternum, while dropping the shoulder blades.  Feel ease in the spread of the collarbones. Inhale and notice how the front body lifts and the back body anchors. Exhale and give away half of the intensity of all of the actions.  Inhale and notice what you could not give away to stay balanced with all of the actions - the core engagement.  When the core is strong, everything else will do its job with ease.  This is the lesson that travels with you off the mat. For now stay 20 to 40 seconds, the recommendation for beginners in most any pose.  Remember that all poses want to be mountain pose.  When practicing other poses in yoga, think back on what the feet do here especially and try to incorporate similar actions. Use the grounding blend when practicing this pose.