Begin in a push-up position with hands directly under shoulders, engaging the core and holding a straight line from head to heels. Plank pose strengthens the arms, shoulders, and core muscles.

From plank, shift onto one hand and the outer edge of your foot, stacking feet or modifying with the bottom knee down. This pose builds arm strength and enhances balance.

Sit with legs extended, place hands behind you, fingers pointing forward, and lift your hips. Upward plank targets the triceps, shoulders, and wrists, fostering upper body strength.

From a squat, place hands on the floor, bend elbows, and balance your knees on your triceps. Crow pose challenges arm strength and balance, requiring focused engagement.

Begin in a forearm plank position with elbows under shoulders, forming an inverted V shape. Dolphin pose strengthens the arms, shoulders, and core while engaging the legs.