What it does: Simple but effective, mountain pose builds a solid foundation for all other standing poses. It strengthens and returns flexibility to your feet, improves your posture, and works your thighs and core.
How to do it: Stand with your big toes touching and heels slightly apart. Balance the weight evenly on your feet and lift up the arches. Engage the thigh muscles slightly to lift up the kneecaps, but avoid locking your knees.
How to get better: With every inhale, imagine lengthening your spine by stretching your head toward the ceiling. Keep your shoulders relaxed and your shoulder blades drawing down your back.