Warrior III Pose
Beginner: Warrior III is a good pose for beginners to strengthen both spinal and abdominal muscles. You do not have to go completely into the pose. Only go as far as you can and still maintain the straight line of the body.
Advanced: Now that you can lengthen easily into Warrior III, focus on perfecting all of the straight lines of the pose. Is your knee turning out or in too far? Your spine should be super straight. Keep the core engaged and push through the grounded foot.