Warrior III is a great pose for strengthening the core, shoulders and legs. It energizes while also improving balance and posture.
HOW TO DO IT: Begin in Mountain Pose (Tadasana) with big toes touching, heels slightly apart. Bend forward over your right leg as you reach backward and up with your left leg. To maintain balance, tilt your tailbone toward your pelvis. Keep your arms and legs actively extended. Stretch your arms forward so they are parallel with each other and the floor. You can also interlace your hands, releasing your index fingers. This will create a good stretch through your shoulders. If you're unsteady, lightly hold onto the back of a chair as you rise into the full expression of the pose, pushing the chair forward and away as you lift your back leg. Look forward and lift from your chest. Keep your right heel grounded to the floor. Hold for 30 seconds. Gently return to the starting position. Repeat on the other side. Remember to breathe.