Utplutih, Uprooted pose, or sometimes called Tolasana, scale pose, continues with your legs in lotus or take a cross legged position. Place your palms on your mat in front of and outside of your hips, engage your back muscles, core and pelvic floor muscles and lift your knees into your chest. Lean forward into your arms and lift your body up if possible. Straighten your arms and gaze at your nose while breathing slow, deep, powerful breaths for as long as you can (10-100 breaths). If you must come down before ten breaths, lift back up again. You can use blocks under your hands to assist with the lift off or engage your abs and pelvic floor muscles bring your knees into your chest and breathe without lifting. After at least ten powerful breaths, vinyasa and come forward to stand for the closing chant before flowing to savasana or vinyasa and lie down for savasana and then sit or stand up for the closing mantra. This pose stimulates the entire body and strengthens your shoulders, back, abdominals and hips.