10) Kumbhakasana or plank pose:- Benefits:-→ It strengthens and tones your arms, shoulders, back, buttocks, thighs and abs. note:-If you have back or shoulder injuries or have high blood pressure avoid doing this pose. Steps to do this pose:- 1)Lie flat on your tummy on the floor or your yoga mat. 2)Now place your palms next to your face and bend your feet so that the toes are pushing off the ground. 3)Push off your hands and raise your buttock into the air. 4)Your legs should be flat on the floor as far as possible and your neck should be loose. This is known as the downward dog or adho mukha svanasana. 5)Once here, inhale and lower your torso so that your arms are perpendicular to the floor and your shoulders and chest are directly over your arms. Remember to keep your fingers from flaring out and keep them close together. You will feel your stomach muscles tighten. Hold this pose for as long as you can. 6)To get out of this pose, exhale and gently lower your body to the floor. 7)You can end this pose by either doing bhujangasana or simply roll to your side and push off your hands to the sitting position.