This posture is a slight modification of the traditional chair pose. This dynamic pose will help to strengthen your core, leg muscles, and overall balance. 

• Start in a standing position (i.e. mountain pose)
  
  
• Extend your arms up into the air, stretching them overhead with your palms together.
  
  
• Imagine you are sitting back into an imaginary chair, bending your knees so that your thighs are parallel to the floor.
  
  
• Bring your hands down into a prayer position at your heart center.
  
  
• Lengthen your spine and rotate your upper body to the right, touching your left elbow to the right leg.
  
  
• Hold this pose for a few breaths and then switch to the left, resting your right elbow on your left leg.

Boat pose is the perfect yoga posture to engage your core muscle while also strengthening your hip flexors - which can become weak when spending too much time sitting (as most of us do!). 

Practicing this posture also helps to support your balance. 

• Start in a seated position on your yoga mat with your feet flat on the floor.
  
  
• Now, lift both your feet off the floor, keeping your knees bent to start so your shins are parallel off the floor (you're now doing “half boat pose”!)
  
  
• Your upper body will naturally start to fall back but focus on not letting your spine round.
  
  
• Engaging your core, straighten your legs to a 45-degree angle, keeping your torso as upright as possible.
  
  
• Your body should make a V-shape.
  
  
• Straighten your arms directly out in front of you at shoulder height, so they are parallel to the floor with your palms turned up.
  
  
• Try and stay in this position for at least 5 breaths.

Performing the Warrior III pose is a more advanced yoga posture and usually requires concentration and practice. On a spiritual level, it has been said that this pose asks us to root ourselves into the earth while extending ourselves outwards into space and ether. According to the yoga journal, it allows us to find the balance between contraction and expansion. 

This energizing pose can also help you build strength in both your lower body and core.

• Begin in Warrior I, which involves a lunge forward with your right foot forward and right knee bent at a 90-degree angle with your back left leg straight and extended.
  
  
• Place a hand on each hip.
  
  
• Start to bring your weight onto your right foot and as you float your left foot off the ground behind you.
  
  
• Straighten your right leg and bring your torso to a parallel position to the floor, extending your arms forward or behind you at your sides.
  
  
• Continue to lift your left leg until it is extended straight behind you, and now both your torso and left leg are parallel to the floor.
  
  
• Keep your gaze on the floor as you lengthen your spine and neck.
  
  
• When you are ready to complete this yoga posture, step backward onto your left leg and into Warrior I.
  
  
• Repeat the pose on the other side. 

The side plank pose is a modified version of the plank pose and helps to work slightly different core muscle groups, namely the obliques. 

• Start in the plank pose, keeping your hands directly under your shoulders with your arms and legs straight.
  
  
• With control, slowly turn your body to the right without bending your arms, back, or legs.
  
  
• Stack your feet on top of each other.
  
  
• Lift your right arm straight into the air with your palm facing forwards.
  
  
• The entire front side of your body should be facing forward now.
  
  
• Try and keep your whole body engaged without allowing your left hip to sag towards the floor.
  
  
• Hold this position for 3-5 breaths, then switch sides.