After Urdhva Dhanurasana, chakrasana, vinyasa, or pause and reset and then inhale up to another Paschimottanasana for ten breaths. Release your back muscles after the backbends. Then inhale lift your head exhale release and vinyasa to Dandasana. Exhale lie down, legs together, point your toes and pull your abs in. Active savasana for five breaths. Then inhale lift your legs for Salamba Sarvangasana, shoulder stand posture, so your feet are over your hips with your hands on your lower back for support. The weight of your body is in your triceps and shoulders, not your neck. Tuck your chin slightly, draw your abdominals up and in, lift your pelvic floor (all your bandhas!), firm your quads and point your toes. The drishti is the nose but make sure you only look toward your own toes to protect your neck. To modify you can lift your legs up but keep your back on the mat or place a block under your sacrum and lift your legs. Breathe for ten breaths and then lower your legs over your head to enter the next posture. This pose strengthens your core and back, stretches your upper back, calms your nervous system and helps you to breathe.