Ustrasana!!!!!

Step by step:

Come on your knees, place the knees hip width apart, body upright.

Place your hands in your lower back, heels of the hands resting on the lower back, fingers pointing down.

Strengthen your legs. Turn the legs in a little, pull the thighs back, with your hands help to lengthen the buttocks down and at the same time draw front hipbones together and up to activate the belly. Your hip bones and lower ribs firm towards each other, try and maintain that action throughout the pose.

With the lower body stable, begin to breath in towards the chest, drawing the shoulder blades back as you lift the chest.

You can keep the head neutral throughout the pose, chin towards the sternum (recommended), if you take the head back, do so only when the opening in the chest is at its fullest and your neck is strong and happy.

You can work on the opening in the chest, with every inbreath lifting the chest more with the shoulderblades supporting and firming, keeping your hands in the lower back for support and reminding yourself to keep length in the lower back.

You can take it a step further by bringing the hands to the feet, while keeping the thighs perpendicular to the floor as much as possible.

Beginners one hand at a time twisting slightly to the right side when you bring the right hand down, back to center and then same to the left.

You can also drop back and place the  two hands at the same time on the feet.

If you can't reach your feet you can tuck the toes under.

Lift the lower back ribs away from the lumbar spine to create even more length in the lower back and to facilitate the opening in the chest even more.

Stay in this pose anywhere from 30 sec to a minute, breathing to the chest to facilitate the opening there. When you notice you cannot breath properly you are taking the pose too far and you should back off to a variation you can sustain with breathing smootly.

To come out, place the hands to the front hip bones and guide them down as you lift up head and back on an inhalation. When the head is all the way back lead with the heart, head last.

Resting in child pose for a few breaths is recommended.

Benefits:

Opens the belly, chest, heart, shoulders and upper back.

Stretches the whole front of the body including ankles, thighs and groin.

Strengthens the legs and back.

Improves your posture.

Stimulates the organs in the belly.

Energizes body and mind.