Try: Boat Pose

Why: This challenging balancing pose uses your natural body weight to strengthen the core for better overall posture.

Sit on the floor with your legs straight in front of you. Press your hands on the floor a little behind your hips, fingers pointing toward the feet, and lean back slightly, keeping your core engaged and your back straight. Exhale and bend your knees, lifting your feet off the floor so your thighs make a 45-degree angle. Stay here for the modified pose.

To enter the full pose, slowly straighten your knees and point your toes upward until you create a "V" shape with your body. Stretch your arms alongside the legs, parallel to each other and the floor. If this is too difficult, keep your hands on the floor beside your hips or hold on to the backs of your thighs. Stay in the pose for 10 to 20 seconds and increase time with practice.

Try: Warrior II Pose

Why: This pose strengthens the vastus medialis, the area of the quad muscle that extends the knee. With proper form and practice, Warrior II keeps knees aligned and pain-free.

Place your feet wide apart, extending your arms out to either side. Turn your left foot in about 30 degrees and your right leg out 90 degrees. Keep your torso upright as you bend your right knee. Make sure your knee does not go beyond your ankle and toes. Keep the shin vertical while bringing your right thigh parallel to the floor, so the leg is bent at a right angle. Make sure your knee is above your second toe and don't let the thigh of your bent leg turn inward. Turn your head to look out over your right fingertips and hold for five breaths. Return to center, shift your weight to the opposite side and repeat.