Utkatasana

Fierce pose - This pose focuses on the glutes, calves and upper back. Step up to the front of your mat, with your feet together, bit toes touching. Squat low and reach high. Don't bend your knees more than 90 degrees in relation to the shin bones. 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.