Mountain Pose, or Tadasana benefits us in various ways. The pose is centering, grounding and stabilizing. It helps to establish good posture, and cultivate balance between the right and left sides of the body.
Stand tall, feet firmly on the ground. Weight spreading equally across your toes and the 3 corners of your feet. Press your feet into the ground. If you put more weight on the outside of your feet, firm your ankles in towards each other. If your feet fall inwards, firm your ankles out, away from each other. This will bring your feet into correct alignment.
Knees above your ankles. Knees should be buoyant, not locked. Lift your knee caps up – this should engage your thighs. Roll your upper inner thighs in and back.
Hips above knees. Roll your pelvis around a few times in each direction. Do a few pelvic tilts forward and back until you find your center. Pull your navel and rib cage in towards your spine as your tailbone lengthens down to the ground. Your buttocks engage.
Shoulders over hips. Lift your shoulders up to your ears. Roll them back and slide your shoulder blades down your back. Remember to pull your ribcage towards your spine so your ribs are not sticking out. Relax your arms at your sides, palms facing out.
Ears over shoulders. Most of us have ears that are slightly in front of our shoulders. This is from modern day life. Sitting at computers, screen usage, “text neck”, etc. To correct this, place your index finger to your chin. Then gently push your chin back. It should feel like you have a double chin. Now your ears are aligned with your shoulders. You can also look in the mirror. Check the position your neck is in when your ears are correctly aligned over your shoulders. This is Mountain Pose.
The Sacred Sloth 
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