Plank pose is an excellent full-body exercise that strengthens the core, arms, shoulders, and legs. To perform plank pose, start in a push-up position with your hands directly under your shoulders, and hold your body in a straight line from head to heels, engaging your core muscles.
Warrior II pose strengthens the legs, arms, and core muscles while improving balance and stability. To perform Warrior II pose, step your feet wide apart, extend your arms parallel to the floor, and bend your front knee, keeping your back leg straight and strong.
Chair pose strengthens the legs, glutes, and core muscles while improving balance and stamina. To perform Chair pose, stand with your feet together, bend your knees, and lower your hips as if sitting back in a chair, extending your arms overhead.
Downward-Facing Dog pose strengthens the arms, shoulders, core, and legs while stretching the entire body. To perform Downward-Facing Dog pose, start in a push-up position, lift your hips up and back, and press your heels toward the floor, forming an inverted V shape with your body.
Tree pose strengthens the legs, ankles, and core muscles while improving balance and concentration. To perform Tree pose, stand on one leg, place the sole of your other foot on your inner thigh or calf, and bring your hands together at your heart center or extend them overhead.
Boat pose strengthens the core muscles, including the abdominals and hip flexors. To perform Boat pose, sit on the floor with your knees bent, lean back slightly, lift your feet off the floor, and extend your arms parallel to the floor, balancing on your sitting bones.
Bridge pose strengthens the back, glutes, hamstrings, and core muscles while opening the chest and shoulders. To perform Bridge pose, lie on your back with your knees bent and feet hip-width apart, lift your hips toward the ceiling, and interlace your hands beneath your back.
Upward Plank pose strengthens the arms, wrists, shoulders, and core muscles while stretching the chest and front of the body. To perform Upward Plank pose, sit on the floor with your legs extended, place your hands behind your hips, lift your hips toward the ceiling, and straighten your arms.