This pose focuses on the glutes, calves and upper back. Step up to the front of your mat. with your feet together and big toes touching. Squat low and reach high. Do not bend your knees more than 90 degrees, in relation to the shins. Keep in mind that your shins are jutting forward. Flex your arms back, engaging your upper back muscles. This posture creates heat and presence of mind because of the heightened awareness of your legs.