One of the most common standing poses in yoga may not even feel like much of a pose -- but when you do it correctly, you will realize that even this simple position is a very active one that promotes good posture and balance and a strong lower body.
Stand on the mat with feet together, shoulders back and hands at your side. Lift the tops of your feet up and spread your toes, rocking slightly back and forth a few times until you feel that you are balanced evenly between the heels and the balls of your feet. Firm up your thigh and quadriceps, trying to feel your kneecaps lift up, and try to lengthen your back as much as possible. Look straight ahead, and press your shoulder blades down and back. You may keep your hands at your side, or press your palms together in the center of your body.