Benefits: Strengthens abdomen, back, neck, quadriceps and hamstrings.
Sit down on your mat with your knees close to your chest, feet planted on the floor. Keeping your body close to vertical, hold behind your knees and lift your feet, bringing your shins parallel to the ground. Keep your hands on the backs of your thighs or release them, stretching the arms forward. For an extra challenge, try straightening your legs and raising your arms up towards the sky.