Stand with your feet together - heels and big toes just touching.

Spread your weight evenly lengthways and widthways through your feet using the image of 4 cars tyres with even pressure on each foot can help.

Draw the kneecaps up to a point you can hold without too much strain and visualise your long thigh bones spiralling outwards.

Make your body as long as you can from your feet to the top of your head paying particular attention to your spine being long and wide.

Nod the head slightly forward to lengthen the back of the neck.

Have your arms energised just away from your thighs so that they are lengthened from shoulders to finger tips.

Make the breath long, slow and even aiming for absolute stillness in this simple yet complex posture and hold for a number of breaths before moving on.