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The mountain pose can be done at the beginning of a yoga workout or during any transitions in the routine.  Make sure that your abs are clenched throughout the pose.  Stand with your feet a few inches apart with your knees slightly bent.  Bring both of your palms and your fingertips together at the level of your chest as if to pray.  Keep your hands close to your body.  Now breath very deeply for 2-5 breathes.

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To do the half boat pose, begin by lying on your belly.  Tighten up your abs and bring your chest off the floor.  Place your arms down at your sides so that the tops of your hands are touching the ground.  The top of your head should be facing forward as your nose is pointed toward the ground.  Your legs should be touching as if they are glued together.  Hold this pose for 20 seconds and repeat if necessary.

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