Chaturanga Dandasana (Four-Limbed Staff Pose)
Benefits: This asana can be challenging, especially if upper-body strength is an issue. But you can feel your body strengthening and going deeper each time you practice.
How to do it: Begin in Plank Pose. Keeping your elbows tucked into your sides, bend your arms until they are in line with your torso. Engage and lift your front body. Remain in the pose for 10 to 30 seconds, then push back into Adho Muka Svanasana (Downward-Facing Dog Pose).