Eagle:

Start by standing in Mountain Pose. Cross your left leg over your right knee and hook your left foot behind your right shin. Hug your legs together. Then, extend your arms in front of you and cross the left arm over the right arm. Join the palms together face to face and lift your elbows so that the bottom of the arms is parallel to the ground. Hold for several breaths and release. Repeat on right side. This pose improves balance, focus, and will power. It helps to strengthen the feet, ankle, calves and thighs. Also, stimulates pituitary and thyroid glands.

Side Plank:

Start in Plank position. Let yourself roll to your right with legs extended and left foot stacked on top of right foot. Extend left arm up and spread fingers wide. Keep quadriceps engaged and keep spine straight by keeping tailbone in line with spine. Remain in pose for several breaths. When you exhale, roll back over into Plank and repeat on the other side. To counter this pose, assume Child’s Pose when done. This pose improves balance, builds core strength, lengthens the spine, and strengthens the legs, arms, shoulders and wrists. It helps develop focus and concentration.

Tree:

Start by standing Mountain Pose. Find a focal point for balance. Keep spine straight and lift right leg up and place foot either against the inner left calf or thigh. Bring palms together pressed against heart. Keep breathing slowly and consciously as you raise your arms up with palms together. Lengthen your body as you extend your arms up as high as possible. Hold for several breaths before you release. Repeat on other side. This pose lengthens the spine, calms the mind, improves balance and strengthens the calves and thighs.