Standing poses are especially helpful in working with muladhara chakra and the pelvis, giving us a sense of stability and security. This practice begins with ashvini (horse) mudra, done lying face down, to activate and strengthen the pelvic floor. It then moves on to four strengthening, grounding, and energizing standing postures—downward facing dog (adho mukha shvanasana), standing forward bend (uttanasana), chair pose (utkatasana), and tree pose (vrkshasana). Sandy provides guidance on alignment and mental focus to give you the full benefit of each posture.