1.Build core strength and endurance with this challenging, but very effective, pose.

Sit on your hips with both legs extended in front of you. Place your hands behind your hips and keep your back long as you lean back slightly and lift your legs off the floor, holding your belly in and up the entire time. Reach both arms out to the sides of your thighs. Lower your legs about 45 degrees, until your body resembles a wide ‘V’. Hold this position for 10 long, deep breaths (or up to 60 seconds).

Too tough? Make it easier by bending your knees 90 degrees so your shins are parallel to the ground.

2.Don’t be fooled by this seemingly simple pose. The static contraction means your core never gets a break!Sit with your legs crossed (or in full lotus if you can), palms pressed into the floor outside your hips, fingertips facing forward. Brace your abs in and press down with your arms and shoulders, lifting your hips a few inches off the floor. Hold for 3 counts and then lower.

If you can’t lift your hips off the floor at first, simply press down with your arms and shoulders and lift as high as you can until you’re stronger.

3.This pose will have your abdominals working overtime to help you stay grounded on one leg.

Shift your weight onto your left leg. Draw your right knee into your chest, grab your ankle, and press the bottom of your right foot onto your left thigh. If you feel wobbly keep your hand on your ankle while it’s pressed into your thigh. If you’re finding your balance really easily, press your palms together in front of your chest. Brace your abdominals in tight to your spine, making sure you can still breathe easily. Find a focal point and focus your gaze while you hold the pose for 10 long, deep breaths. Repeat on the other leg.

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