Stand with feet together, body as straight as possible, aligning head, shoulders, and hips in a straight line. Keep eyes level, neck elongated, and chin slightly tucked so the back of the neck appears straight when viewed from behind.
Push your chest out, drawing your shoulder blades back and inward. Simultaneously lower your shoulders while lifting your midsection (chest and waist area) upward, creating a counter-pressure between your midsection and shoulders.
Slightly tuck your hips inward and draw your lower abdomen upward, but avoid excessive strain that distorts your form. Maintain the sensation of a straight upper torso. Keep both thighs slightly inward, knees fully extended without bending. Engage the muscles in your thighs and calves, feeling them tighten as if being pulled in opposite directions.
Preparatory stance: Left foot forward with toes pointing straight ahead, weight centered on the left foot. Keep the body as straight as possible, aligning the head, shoulders, and hips in a vertical line. The right foot is positioned behind, knee locked straight. The inner edge of the big toe touches the ground, with the heel pressed inward and down—avoid lifting it. Keep the top of the foot taut.