http://www.youtube.com/watch?v=7qRNZppB4Bk
Lie face down with your forehead on the floor,arms straight at
your side,palm facing down. Keep your feet shoulder apart,
tighten your butt and thigh muscles, take a deep breath,lift your
head,arms and chest off the floor,hold for 15-30 seconds,release
and lower down to the floor,repeat 2 to 3 times.
This pose strengthens the legs,buttocks and the spine.