Standard Square Stance

1. Start with your feet slightly wider than shoulder width apart. If you are not sure about how your feet should be positioned, jump in the air—when you land your feet should be roughly in the position of a good stance.
 
2. Bend your knees until your forearms can rest on your thighs, which will also help you understand how low you need to be when facing an opponent. It may take several practice sessions to get comfortable in this position and to strengthen the muscles in your legs and back that are critical for maintaining a low posture.

3. Your back should be straight with your buttocks down and head up. Your weight should be evenly distributed between both feet and slightly forward, but make sure to stay on your toes and off of your heels.
4. Once your body is in good position, bring your hands out in front of you. Your hands serve as your first line of defense, so dropping them at anytime could mean takedown points for your opponent, or worse.

5. Keep your palms facing upwards, or next to each other (like the manner of holding a ball). Never face your palms down—this is called “heavy hands.” Holding your hands in this manner dramatically slows your reaction time and makes your wrists easier to tie up.