From Matsyasana, inhale and extend your arms and legs 45 degrees off of your mat, keeping the crown of your head on the mat if possible for Uttana Padasana, extended leg pose. Press your palms together, point your toes, engage your abdominals to protect your back and breathe for eight breaths with your gaze at your nose. The exit out of this pose is another Chakrasana, backward somersault, or roll up and vinyasa. To modify keep your spine on the mat and just lift your arms and/or legs. This pose strengthens your back muscles as it opens your throat and heart.