3. Upward plank pose
This is a very good pose for stretching your upper body, as well as, increasing the strength of your arms, legs, and core, and improving balance
Start by placing your hands behind you as you face toward your feet. Lift your hips, extend one leg, followed by the other leg with the toes pressing to the floor.
4. Extended side angle pose
This pose is designed to work on the sides of waist and strengthen the legs, stretch the hips, hamstrings, calves, shoulders, chest, and spine. It also opens up the lungs, improves digestion, and helps relieve stress.
Start by stepping your feet one leg-length apart and reach your arms wide. Turn your right foot out 90°. Rotate your hips toward the back and reach your right hand forward. Start bending down and put your right hand down on your ankle, shin, knee, or the floor while stretching your left hand to the sky, keeping a straight line from the right hand to the left. Repeat on the opposite side.