This exercise engages the core muscles, which are the muscles in the abdomen and back. To do this, sit on the floor with your knees bent and your feet flat. Lean back slightly and lift your feet off the floor. Extend your arms forward and balance on your sit bones. Hold for 15 to 30 seconds, then lower your feet
Camel Pose
This exercise stretches the front of the body and stimulates the abdominal organs. To do this, kneel on the floor with your knees hip-width apart and your toes tucked under. Place your hands on your lower back and arch your spine. Reach back and grab your heels, one at a time. Lift your chest and look up. Hold for 15 to 30 seconds, then release your heels and sit back on your heels
Bow Pose
This exercise opens the chest and shoulders and strengthens the back and abdomen. To do this, lie on your stomach with your legs hip-width apart and your arms by your sides. Bend your knees and reach back to grab your ankles. Lift your chest and thighs off the floor and pull your heels away from your buttocks. Hold for 15 to 30 seconds, then lower your chest and thighs and release your ankles
.Warrior III
This exercise challenges the balance and coordination and works the legs, glutes, and core. To do this, stand on your right leg and lift your left leg behind you. Lean your torso forward and reach your arms forward. Align your body in a straight line from your fingertips to your toes. Hold for 15 to 30 seconds, then switch legs
Half Moon Pose
This exercise improves the flexibility and stability of the hips and spine and tones the obliques. To do this, stand on your right leg and place your right hand on the floor about a foot in front of your right foot. Lift your left leg and open your hips to the left. Extend your left arm up and look at your left hand. Hold for 15 to 30 seconds, then switch sides
Twisted Chair Pose
This exercise twists the spine and stimulates the digestive system. It also works the thighs, calves, and core. To do this, stand with your feet together and bend your knees. Bring your palms together in front of your chest and twist your torso to the right. Hook your left elbow outside your right knee and press your palms together. Look over your right shoulder and hold for 15 to 30 seconds, then switch sides
Bridge Pose
This exercise lifts the hips and chest and stretches the front of the body. It also strengthens the glutes, hamstrings, and core. To do this, lie on your back with your knees bent and your feet flat on the floor. Lift your hips and squeeze your glutes. Interlace your fingers under your hips and press your arms into the floor. Hold for 15 to 30 seconds, then lower your hips
Locust Pose
This exercise raises the legs and arms and strengthens the back and abdomen. It also improves the posture and circulation. To do this, lie on your stomach with your legs together and your arms by your sides. Lift your head, chest, arms, and legs off the floor and reach your arms back. Hold for 15 to 30 seconds, then lower your head, chest, arms, and legs
Plow Pose
This exercise folds the body and stretches the back and hamstrings. It also calms the mind and relieves stress. To do this, lie on your back with your legs straight and your arms by your sides. Lift your legs and hips over your head and lower your toes to the floor behind your head. Support your lower back with your hands and keep your elbows on the floor. Hold for 15 to 30 seconds, then roll back to the starting position.
