A move that balances strength and flexibility

This yoga posture, the side plank, develops control and balance -- along with strength -- in your entire body. You might think it only requires strong arms, but to perform the posture correctly, you need to power up your legs so they help to support the rest of your body, and you need to use the muscles in your abdominals and back to prevent sagging in the middle section. Practice the bent-leg version before attempting to straighten both legs.

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1 Start by positioning yourself on your side, bending your bottom knee and placing one hand directly below your shoulder, fingers facing away from your feet. Straighten your top leg, placing your foot flat on the floor with your toes pointing forward. Raise your other arm above your shoulder, fingertips reaching up. Press your hips gently forward and, at the same time, pull your navel toward your spine. Breathe comfortably for three to six breaths.

2 Once you are comfortable, try the more advanced pose by straightening the bottom leg. Be sure to stack the feet while balancing on the outside edge of the bottom foot. Squeeze the inner thighs together, pull your abdominal muscles toward your spine and move your tailbone down. While concentrating on your balance, don’t forget to breathe deeply. Take three to four breaths, then bend the bottom knee and repeat on the other side.

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-- Karen Voight