Standing relaxed- This pose is one of the most importiant poses to learn, mostly because you are doing it whenever your not hitting a manditory.Its pretty simple once you get it down. First off, in every pose you do, you always start with your feet. plant your feet where they need to be and move on from there. So, put your heels close together but dont let them touch, having them closer together makes your shoulders and back look much wider. Then "sit" on your legs, that pretty much mean bend your knees very slightly and flex your quads, you dont have to worry about hamstrings in this pose because the judges wont see them. You then move on to your stomach, you can do two things with this, if you have good abs, flex them, but i prefer to vacuum them in, this makes the shoulders look wider and your chest looks a lot more full. Flex your lats out to the side and let your arms sit on them, one of the biggest mistakes a person can make is exagerating there arms out from there lats, i have seen people do this and it looks stupid. clench your fist (with your thumb inside it) and flex your arms, not to much cuz it wont look right. keep your head upright and perallel with the floor-this gives you a look of pride and confedence. frank Zane once said "if you dont feel good on stage, then what will the judges think?". '
Quarter turn to the Right- (Your left side will be facing the judges)-the most importiant things to remeber in this pose is that when you turn, dont look down. In this pose, get your feet right, like always, and then flex your calves, hamstrings and quads. Dont bend your knees to much. to make your hamstring look larger, push it up aaginst your back leg, this gives the illusion that it is bigger then it really is.To start with your arm, ball your fist, thumb inside, and extend your arm downward (to flex the tricep). with your other arm make sure to bend it up a little, and bring it slightly forward, press it agianst that pec in order to make it look fuller. Dont bring your arm up like in the olympia, in NPC events they will mark you down for this and make you put your arm down, thats imbarresing. with your abs you can vacuum or you can flex them, if your going to flex them bend very slightly toward the judges to make your obliques stick out more. Dont exagerate a turn in your body and make sure your head is always facing straight. DONT LOOK AT THE JUDGES!
Quarter turn to the rear-Back facing judges- The most importiant thing to do in this post is to make sure to spred your lats before you turn. If you turn then spred your lats, you show your body when its not at its best, dont do that. make sure to not look down when you turn. Once you get your feet planted (heels close together), flex your calves and hamstrings, quads wont be seen by the judges.Your lats should already be spread, make sure not to overexagerate the arms and pretty much let them sit and hang on your lats. Ball your fist with your thumb insideand keep looking straight.
The quarter turn to the left (right side side facing judges) is the same thing as the left side facing, so im not going to re-write all that. | 
