Stand with feet hip-width apart, weight evenly distributed across all corners of your feet. Soften knees slightly. Lengthen your spine, stack shoulders over hips, and slightly tuck your tailbone to achieve a neutral pelvis. Roll shoulders back and down, opening your chest. Press palms together at heart center, thumbs lightly touching your chest, creating a firm isometric squeeze. Lift elbows to a horizontal line. Level your head, chin parallel to the floor, and relax your face. Breathe slowly through your nose, expanding your ribs on inhale and softening on exhale. Hold for 30-120 seconds, focusing on relaxation. Release by lowering hands and exhaling.
Engage your core and stabilize your legs against gravity. Maintain a tall spine, relaxed shoulders, and gently contracted chest. Press your palms together at your heart center. Elevate your arms overhead, keeping ribs stacked and biceps framing your face.
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