After the vinyasa from Ubhaya Padangusthasana, lie on your back for Urdhva mukha Paschimottanasana, upward facing intense western stretch posture. This pose starts the same as the preceding posture, but instead of grabbing your big toes, grab the outsides of your feet. Then roll up and engage your back muscles and lift your chest to put the brakes on your roll up and find balance on your sitting bones. Draw your shoulder blades down your back and stay active through your bandhas as you lengthen your spine again. Try to bring your chest and legs together like a pike position. This pose is a forward fold as you balance on your sitting bones.  If possible, point your toes and look up at your toes if that is comfortable with your neck. This poses and the preceding one strengthen your back and abdominals and improve your balance and concentration.