Form illustrationMobility / Bodyweight
The basic standing posture: feet grounded, legs active, spine tall and shoulders relaxed. It is the reference alignment every other standing pose is measured against.
Bodyweight
beginner
compound
Stand with the feet hip-width apart and spread the weight evenly across both feet.
Engage the thighs lightly and let the tailbone drop so the pelvis is neutral.
Stack the ribs over the pelvis and the head over the ribs, arms relaxed by the sides.
Hold the posture for the prescribed time, breathing evenly.
Notice where the weight sits and rebalance it towards the middle of each foot.
Choose a load and range you can control. These instructions are general guidance, not a substitute for individual coaching.
Shared primary muscles
