Plank to side plank
Position your hands under your shoulders, arms straight and legs extended behind you, feet hip-width apart. This is Plank (a). Bring your left palm to the centre of the mat and roll onto the outer edge of your left foot. Stack your right foot on top of your left. Extend your right arm up and hold for 8 breaths (b). Return to Plank.
Chaturanga to Plank
From Plank (a), bend your elbows 90 degrees, keeping your upper arms close to your body and lowering your shoulders to elbow height. Your upper back should be broad and the tips of your shoulder blades should be drawn down your back (b). Return to Plank.
Place your forearms on the floor shoulder-width apart, elbows directly under your shoulders. Make sure your toes are curled under, your legs are extended straight behind you and your feet are hip-width apart. Your body should form a straight line from head to heels. Brace your abs and hold for 1 minute.
Boat into half boat
Sit upright on the floor, then lean back, extending your arms straight in front of you and lifting your legs together off the floor. This is Boat (a). Hold for 3 breaths, and then lower your back and legs towards the floor without letting them touch it. This is Half Boat (b). Hold for 3 breaths; return to Boat. Repeat 10 times.