Tadasana, or Mountain Pose is a basic, yet powerful posture.
Lengthen the spine, rooting through the SITZ bones and the feet on the floor.
Roll shoulders forward and up (inhale), then back and down (exhale) then reach fingertips towards the ground. Simultaneously, the top of your head continues to reach up.
Finally, reach the arms all the way up overhead, making sure the shoulders do not rise up with tension. After a few rounds of breath, exhale the arms back to your side.
Tadasana in a standing position is exactly the same, but you must focus on keeping your feet grounded directly under your pelvis.