Day 14 - Crane

Difficulty - Advanced
Muscle Groups Addressed - Wrists, Core, Groin

The crane pose (Bakasana) is a great builder and test of core strength and stability. Like our handstands, these should be gently eased into in order to prevent injury and muscle strain. This pose in particular should not overwork you, but should instead leave you feeling centered and flexible.

I'm still working on this pose, so my variation isn't true to proper yoga form. What you'll see here is a variation for those newer to balance yoga poses.

Start in a deep squat, with your body bent forward and a curved back. Plant your hands firmly where your eyes meet the floor. In my variation of this pose, you can see that my knees are on the outside of my elbows. A proper Bakasana pose should have your knees and upper shins tucked into your armpits. Flexibility is my weakness, but it will come with time and practice. Now start to lift up onto the balls of your feet and lean even further forward, taking the weight off of your legs and onto your upper arms and hands. Think about contracting your core and rounding your back.

Exhale, and put all of your weight on your upper palms, lifting the balls of your feet completely off the floor. You are now in crane pose. Contract your core and keep your legs tight against your arms. Stay here and breathe for 30 seconds - 1 minute.

Day 13 - Warrior III Tucks

Difficulty - Advanced
Muscle Groups Addressed - Glutes, Hamstrings, Quads, Core

This is a borrowed move from everybody's favorite digital trainer, Tony Horton. P90X2, an at-home workout program sequel to the well-known P90X focuses heavily on balance and core-work, which I think are both well encompassed within this exercise.

A Warrior III Yoga Pose (Virabhadrasana III) looks like this:
Begin in a lunge position with one knee bent forward at a 90 degree angle and the other leg straight behind you. You can rest your arms at your side or gently on your front knee. Simultaneously bring your back leg up while straightening your front leg, and bring your hands up on either side of your head, palms facing each other. Your entire body should be parallel to the floor. Hold this pose for 5 seconds.

<< Now, slowly tilt your body upwards while bending the back leg. Keep your hands extended out by your head and raise them into the sky as your body tilts up. Hold the leg in this bent position, arms high for 5 seconds.

>> Bring the opposite arm from your raised leg (If your left knee is up, crunch with your right arm) down so that you make contact between your elbow and your knee. Use the other arm for balance as you hold this crunched position for 5 seconds. Breathe. Try to reverse the arm and leg movements back into the Warrior III pose. If your balance is waning, then bring your body down to a standing position and repeat the motion on the other leg. This is a great routine that will do amazing things for your balance and strengthen your core.

Day 2 - Chair Pose

Difficulty - Easy
Muscle Groups Addressed - Thighs, Shoulders, Chest

Utkatasana, or the Chair Pose, is an excellent beginners Yoga pose that can be performed anywhere, especially at your desk. Start the pose in a standing position with your feet close together. Drive your heels into the ground as you extend your hands upward and bend at the knees. Lower your butt down to a seated position and tilt your body forward, taking care not to over-bend. The empty space between your thighs and your stomach should form ~90 degree angle. The natural tendency is to over-arch the back, so do your best to keep your back straight and your ribs out. Breath gently as you hold the position for at least 30 seconds. You should feel the burn in your thighs and your shoulders as you extend your hands to the sky. If you need to lessen the tension in your shoulders, bring your arms down and hold them parallel to the floor.