Benefits: This pose works the core of your body as well as the alignment required to hold you up on your hands. Its intensity makes it a good choice for a short practice because it forces concentration in the moment.
How to do it:Begin in Tadasana. Squat down with your inner feet a few inches apart. Place your hands on the floor slightly in front of you, with your shins pressing into the insides of your arms. Hug your torso with the insides of your thighs. Shift your weight forward. If you can, pick your feet up off the ground and balance. Remain in this pose for 20 seconds to one minute, then release.