Technique:

Stand with the feet and three feet apart. Bend the
knees and from the inside, place the hands on the
feet.
Benefits:

The Crab, the leg and abdominal muscles are
relieved.
The Boat

Technique:

Sit down with the legs extended in front of you.
Raise both legs up and touch the toes with the
finger tips. Stay in this position for 20 seconds. Rest
and repeat.

Benefits:

The boat reduces the size of the belly and improves
the muscles of the back.

The Bridge:

Lie on your back and drawing up the knees, raise
the trunk up and support the lower back with the
hands.
Retain the pose for 15-to 20 seconds and repeat
after a short rest.

Benefits:

The Bridge favourably affects the abdomen and the
thigh muscles.

Inclined Plane.
Technique:

Sit down with legs extended, place the hands behind
you and raise your body up such that you are on
just your hands and feet. Retain the pose for some
20 seconds, rest and repeat.

Benefits:

This posture strengthens the hands and abdominal
muscles.
To all of you that have been guldering and isewulizing, over to you.