Plank Pose : Begin in a push-up position with your hands shoulder-width apart and your body in a straight line from head to heels. Engage your core muscles and hold the pose for 30 seconds to 1 minute.
Boat Pose: Sit on the floor with your knees bent and feet flat on the floor. Lean back slightly and lift your feet off the ground, balancing on your sitting bones. Extend your arms forward alongside your legs. Hold the pose for 30 seconds to 1 minute.
Side Plank Pose: Begin in a plank position, then shift your weight onto your right hand and the outer edge of your right foot. Stack your left foot on top of your right foot and extend your left arm toward the ceiling. Hold the pose for 30 seconds to 1 minute, then switch sides.
Forearm Plank: Begin in a plank position, then lower onto your forearms, elbows directly beneath your shoulders. Engage your core and hold the pose for 30 seconds to 1 minute.
Dolphin Pose: Start on your hands and knees, then lower onto your forearms with your elbows shoulder-width apart. Press your palms and forearms into the ground as you lift your hips toward the ceiling, coming into an inverted V shape. Hold the pose for 30 seconds to 1 minute.
Warrior III: Begin in a standing position with your feet hip-width apart. Shift your weight onto your right foot and lift your left leg behind you, keeping your hips level and your torso parallel to the ground. Extend your arms forward alongside your ears. Hold the pose for 30 seconds to 1 minute, then switch sides.
Bridge Pose: Lie on your back with your knees bent and feet flat on the floor hip-width apart. Press into your feet to lift your hips toward the ceiling, engaging your glutes and core. Interlace your hands beneath your lower back and roll onto your shoulders. Hold the pose for 30 seconds to 1 minute.
Chair Pose: Stand with your feet together and arms by your sides. Bend your knees and lower your hips as if sitting back into a chair. Sweep your arms overhead, palms facing each other. Engage your core and hold the pose for 30 seconds to 1 minute.