OORD-vah hahs-TAHS-uh-nuh
Mountain Pose with the arms reaching overhead. A subtle but powerful gesture of openness — the front body lengthens, the breath expands, and the practitioner declares readiness to begin.
Sweep the arms wide and up on a full inhale.
Lengthen up through the fingertips, root down through the feet.
Big toes touching, heels slightly apart (or feet hip-width).
Press evenly through all four corners of each foot.
Reach the arms overhead, palms facing or touching.
Soften the front ribs down and lift the lower belly to avoid arching the lower back.
Draw the shoulder blades down the back.
Crown of the head reaches up; gaze can lift to the thumbs.