Standing leg strong.
Foot grounded, toes spread.
Weight distributed on all parts of foot.
Quads engaged.
Hips square to the mat.
Lifted leg strong and engaged.
Pelvis floor engaged (mula bandha).
Navel pulled in and up (uddiyana bandha).
Neck long, head relaxed.
Gaze (drishti) towards thumbs.
Shoulders relaxed into sockets away from ears.
Arms strong and parallel to mat.
B R E A T H E (ujjayi breath).
smile.
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