Benefits:
Physical: Strengthens butt, thighs, and back; develops arch in upper back
Emotional: Grounding, strength, confidence
Rx for: Timidity

1.    Stand in Mountain pose: Arms at sides, sternum lifted. Bend your knees deeply. Squeeze your inner thighs together and straighten your arms, lifting them above your head and stretching your fingertips toward the sky.
2.    Accentuate the lift in your arms and chest so your upper spine is in a slight backbend. Tuck your pelvis. Shoot for 10 breaths. Feel that butt-burn?

Hint: Lift your toes up off the floor, squat deeper, and press the heels into the floor to get greater benefits from the pose.