From downward facing dog, lower your torso forward with straight arms until they are perpendicular to the floor, your palms right under your shoulders. Widen your collarbones, pull your shoulder blades down, and look straight down at the floor. Hold 30 seconds to 1 minute. The plank pose will help you build stronger arms, wrists, and core muscles.
This is a great pose for your upper body. Lie on your stomach, legs straight and the tops of your feet on the floor. Bend your elbows and place your palms on the floor next to your waist. Press from your hands to lift your torso and the top of your legs off the ground. Pull your belly button in toward your spine to tighten your abs. Pull your shoulder blades down your back, and lift your chest softly toward the ceiling without tensing your neck. Hold for 15-30 seconds.