Degree of Difficulty: Intermediate to Advanced

How to Strike It: Begin in Downward-Facing Dog. Raise your right leg up behind you and swing the leg, stepping forward to the midpoint of your hands. Allow your right knee to open out to the right, angling your knee at two o'clock. Your left leg should be extended behind you, internally rotated so that your hips are squared and your knee is facing the floor. Hold for 30 seconds.

Butt Benefits: Don't clench your booty for this pose, as that will prevent you from getting a deep stretch. Instead, focus on relaxing your muscles and deepening the stretch with each breath. If you can't square your hips to the mat, Ingber suggests reclining and crossing ankle over opposite knee with foot flexed, which is easier on the knees.

Degree of Difficulty: Advanced

How to Strike It: Keeping the elbows shoulder-width apart, bend the elbows and place your hands on your back for support, if they're not there already. Lift legs one at a time. Press the hips forward and bring the feet back, keeping the legs straight. Work your hands as high up to your shoulders as you can. After five to ten breaths, slowly lower your knees down by your ears.

Butt Benefits: Like with the mountain pose, you've got to squeeze your butt in order to get your body in the right alignment for this pose. Since everything has to be tight in order to hold the position, adding it into your routine will strengthen not only your glutes but your core and thighs as well. If you need to modify the pose, Ingber says, "You can simply extend the legs up and allow them to rest on a wall, with your butt in the corner where the floor meets the wall."