3) Utkatasana or the chair pose:- Benefits:-1) It strengthens the core muscles, thighs and tones the buttocks. ↑note:-→Avoid this pose if you have a knee or back injury. Steps to do this pose:- 1)Stand straight on your yoga mat with your hands in namaste in front of you. Now raise your hands up above your head and bend at the knee such that your thighs are parallel to the floor. 2)Bend your torso slightly forward and breathe in. 3)Stay in position for as long as you can. 4)Gently go back to the standing position. repeat these steps for 10-15 times.