2. The Bow
This is a more advanced asana. The stomach exercise is similar in many ways to the Bhujangasan asana, but is more difficult.
It starts from the same basic position – flat on your stomach – but now you also curl your legs upwards in addition to lifting your upper body.
In a perfect example the soles of your feet come toward the back of your head forming a circle.
Once you can, grab your ankles, pull with your hands, push using your legs till only your stomach touches the floor. Hold this for at least thirty seconds before releasing and returning to the starting position.