1. Plank Pose
“This posture is a surefire way to improve your shoulder and core stability and strength,” says Budig. “It isn’t the easiest posture to maintain, so feel free to modify with your knees on the ground as you cultivate more strength.”
Do it: Start on all fours. Place your palms flat on your mat shoulder-width apart with your fingers evenly spread. Step your feet back hip-width apart so that your body is in one long line or looks like you’re prepping for a push-up. Keep your arms straight as you hug the upper outer arms and forearms in. Draw your rib cage in like you have a corset on (this takes the pressure off of the lower back and engages your abdominal muscles) and activate your legs. Extend your gaze slightly forward of your fingertips. Hold for 30 to 60 seconds. Repeat 2 to 5 times.