Powerful Pose (Utkatasana)
Directions: From a standing position, step your feet together. Raise your arms in front of you to shoulder height, parallel to the floor, palms face each other or if you are able, raise your arms overhead. Keep the heels down, bend your knees and lower your torso as if you are to sit in a chair. Draw your navel back in the direction of the spine as you tuck the tailbone under slightly. Keep the inner thighs pressed together and press the tops of the thigh bones down toward the heels. Draw your shoulder blades down your back. Take your tailbone down toward the floor and in toward your pubis to keep the lower back long. Lift your torso as you press into your heels.
Hold for 10 to 15 seconds, straighten your legs, and come out. Repeat five times.
Warrior III (Virabhadrasana III)
Directions: From an upright position, step your right foot back into a lunge position. With the chest on the left thigh, stretch your arms forward, parallel to the floor and parallel to each other, palms face each other. Simultaneously, (a) bring the hips and body weight forward onto the left leg, (b) straighten the left leg, (c) step the right leg in and raise it to the level of the right hip. As best as you can keep the right hip down. Stay in this position for 5 to 10 seconds.
Release back to the lunge. Bring your hands to the floor on either side of the left foot, and then step your right foot forward. Repeat on the other side.
Boat Pose (Paripurna Navasana )
Directions:Sit on the floor with your legs straight in front of you. Press your hands on the floor behind your hips, fingers pointing toward the toes. Lift through the top of the sternum and lean back slightly.Bend your knees, then lift your feet off the floor, so that the calves are parallel to the floor. Lengthen your tailbone into the floor and lift your pubis toward your navel. If possible, slowly straighten your knees, raise the tips of your toes slightly above the level of your eyes. If this isn't possible remain with your knees bent. Stretch your arms alongside the legs, parallel to each other and the floor. If this isn't possible, keep the hands on the floor beside your hips or hold on to the backs of your thighs.
Stay in the pose for 5 to 10 seconds. Release the legs and sit upright. Repeat three times.
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