Boat Pose

1. Lie on your stomach, feet together and arms at your sides. Rest your head on your chin.
2. Stretch your arms so that they are straight in front of you, on the floor.
3. As you slowly and deeply inhale, arch your back, lifting your arms, chest, head, and legs off the ground.
4. Begin long, deep breathing. Push beyond the time you think you can hold the pose, working up to one minute.
5. Inhale deeply and stretch up, then exhale and relax down. Let your arms be by your sides, and turn your head to the side.
6. Relax for at least three minutes.

This exercise is also beneficial for developing stamina and concentration, strengthening the lower back, improving circulation, and balancing the abdominal area.