Paripurna navasana or boat s pose.

1.Sit on floor, stretch legs before itself, put palms on floor for pelvis near, fingers of hands was directed  to feet, stretch wrists of hands, keep spine straight.
2.Breathe out, incline body slightly back, and with this raise legs, hard keeping, like rods, strained knees, keeping balance, for a buttocks calculation, as any spine side not touching to floor, raise legs to 65 degrees to floor.
3.Raise wrists hands from a floor, stretch hands to front, keeping for a floor parallelly in hips, palms are to each other directed, and finding on a shoulders level.
4. Stay in such pose for 30 sec, after slowly time raising ,as till one min, as in 20 minutes asana effect feeling.
5.Breathe out, low wrists hands, put legs on floor, and relax, lie on spine.
That pose relieving in gastrointestinal disorders as hard stool, indigestion, meteorism, shortening fats depositing in waist, and tone kidneys and nerve system.