[1]Boat pose:
To begin this pose, take a long deep breath and lie flat on your abdomen with your legs together, looking downwards and chin touching the floor. Next, place your arms on both sides of your body with the palms facing downwards. Now, as you inhale, raise your chest and legs off the floor as if
you’re flying, to form a boat-like position as shown in the picture below. Make sure that you tighten your buttocks while doing so. Also, keep your feet together and hold the position and your breath for about five seconds. As you exhale, slowly lower your body and legs to the floor and come back to the starting position. This is one set. Practise at least 10 sets everyday for best results.
Benefits: This exercise is great for strengthening and toning one’s upper a
and lower back muscles. It also helps in toning and firming one’s buttocks. At the same time, it also massages one’s internal organs, gives excellent exercise for the spine and helps in overall wellness.
The writer is a successful yoga master
Links:
[1] http://archive.asianage.com/tab2jpg-728