Pose 1 (Beginner): Forearm Plank Pose
"This is a great basic pose to start building upper-body strength and core stabilization. Starting on your knees, place your elbows directly under the shoulders. A good way to set this up is opposite hand to opposite elbow, and then pivot at the elbows. Keep your shoulders on the back of your spine, belly in, and point your tailbone toward your heels. Keeping you hips level with your shoulders, and extend strong through the heels of your feet using the vastus muscles above the kneecap to keep the legs engaged.

Find the sensation of the elbows pulling in toward the toes and the toes pulling in toward the elbows. This will help you find a lift in your core."

Photographed by Justin Namon