Twisted high lunge (Parivrtta Anjaneyasana)
High lunge is considered a balancing posture as it recruits leg and abdominal muscles to maintain that lunge position. Twisting increases blood flow in the body as well as mobility to the organs. Movement of the organs increases blood flow and brings in nutrient rich oxygen to the body. When twisting, abdominal organs are squeezed, when the twists are released clean blood and oxygen enter the organs.
Chair Pose (Utkatasana)
Strengthens the arms, shoulders, lower back, abdominals, quadriceps, ankles, and calves. Try holding chair pose for more than 5 breaths and the legs will start to burn.