Mountain pose is a simple standing pose with the feet together and the body tall and strong, standing vertically upright. It is the starting pose for all other standing postures in yoga and can also be practiced on its own. It is considered to be the most basic posture of all yoga postures.
Plank Pose tones all of the core muscles of the body, including the abdomen, chest, and low back. It strengthens the arms, wrists, and shoulders, and is often used to prepare the body for more challenging arm balances. Plank also strengthens the muscles surrounding the spine, which improves posture.
Warrior II pose strengthens the shoulders, arms, feet, ankles and legs, and stretches the ankles, legs, groins, chest and shoulders. Practicing Warrior II can help to aid digestion by stimulating the abdominal organs, and can relieve backaches. Warrior II also improves stamina, endurance, balance and concentration.
King Dancer Pose strengthens the legs, improves balance and core strength, and stretches the shoulders. It opens the hip flexors (psoas muscles) as a counter to tight hips that develop from too much sitting. Improving your balance and core strength helps in many daily activities and sports.