Boat pose

Strengthens your legs, hips, abdominal muscles, and lower back. Good for digestion.

1. Sit in the starting position with legs extended. Lean back slightly, lift your legs, and raise your knees toward your upper body. Keep your arms extended straight ahead at shoulders-width apart. Open and stretch your chest forward. Be strong in your legs. Hold this position for five deep breaths. This position is called the Boat. As you become stronger, stretch out so that your legs are straight, but not at the expense of falling back and losing the strong center of your body.
2. Place your hands on the floor beside your hips. Cross your feet. Breathe in, and press strongly with your hands against the floor so that you lift your body up off the floor. Breathe out, and come down again.
3. Repeat the Boat three times, holding for five breaths each time. Do the small lift between each repetition.
4. Do a Vinyasa and return to a seated position.