Vasisthasana (Side Plank Pose) and Kumbhakasana (Plank Pose)

Meaning - Side Plank Pose (vasistha- excellent, asana-pose)
Duration : 30 secs each side

1. Begin with downward-facing dog pose. 
2. Raise your right arm up towards the sky and roll to your right. 
3. Bring your feet together, stack your right leg on left 
4. Keep your legs straight without bending the knees
5. Balance your body weight with left forearm and keep your hip high. 
6. Look up and gaze at your right thump(DO NOT drop your head)
7. Keep your body in straight line and press your heels to the floor

Advanced : Lift your right leg up as much as you can 

Repeat : Repeat steps 1-7 on left side

Meaning - Plank Pose (Kumbha - breath retention, asana - pose)
Duration : 1 min

1. Lie down on your stomach and take a couple of deep breaths
2. Press your elbow down on the floor and  lift your hip, thigh up
3. Keep your legs straight and bring your body in a straight line wi 
4. BREATHE
5. Hold the pose for a minute 
6. Gradually increase the time in holding the pose