This is the full boat pose. Sit on the floor with your legs stretched out in front of you. Your hands should be resting on the floor, palms face down, next to the hips. Then balancing on the buttocks, raise the hands until they are parallel to the ground. Raise the legs straight off the ground so they are about 45 degrees off the floor. Make sure the knees are straight. Now stay here breathing easily for about thirty seconds and then return to the seated pose with your legs and hands resting on the floor.
Precaution: Who having Pregnancy or any injury should skip this practice.
Benefits: Strengthens the thighs, hips, abdominal muscles, and back; targets the core musculature. Stimulates digestion. Builds balance and concentration. Effective on the intestines.