This session combines three targeted drills to build full-body strength for vinyasas and backbends. You start with a two-round plank circuit using shoulder taps, one-arm balance, knee-to-chest drives, side-to-side leg swings, and plank-to-chaturanga push-ups in short timed intervals, with options to elevate your hands, drop to your knees, or reduce reps to keep form sharp. Then you move into a dynamic Boat sequence with straight-leg holds, twisting variations, and a “Boat Curl Explosion” to train deep abdominal strength and coordination, followed by a three-part Shalabhasana circuit: leg lifts, head-and-chest lifts, and full Locust. Together, these drills strengthen plank, chaturanga, Navasana, and Shalabhasana, building arm, core, and posterior-chain power for strong vinyasas and healthy backbends.