Good. Now that we've taken care of that...
Purvottanasana. Eastern Stretch. It's a heart opener without the big backbend, which makes it a great pose for developing the openness in the chest and shoulders and the strength in the legs and arms to practice safe, muscularly supported backbends. It's also an excellent counter-pose to forward bending postures.
Purvottanasana tones the hamstrings, inner thighs, and soleus muscles of the lower legs as the hips lift and the toes reach toward the floor. The triceps contract to straighten the arms which lengthens the biceps and lifts and spreads the chest, bringing a deep stretch to the anterior deltoids and pectoralis major.
Set up for Purvottanasana in Dandasana (Staff Pose) with the inner legs together and the feet in plantar flexion (pointed toes). Take the hands to the mat 6-10 inches behind the hips with the fingers pointing forward. On an inhalation, press into the hands and engage the backs of the legs to lift the hips. The legs and arms should be straight with the wrists aligned directly beneath the shoulders. If they are not, come down and adjust the position of the hands accordingly.
Ground through the inner edges of the feet to externally rotate the legs. Press all ten toes down to the floor then gently drop the head back on an exhalation. Stretch through the chin to open the throat but be careful not to crunch the back of the neck. If the hamstrings are weak, you may be tempted to compensate by recruiting the gluteus maximus, which is likely to hyper-extend the lumbar spine. Don't do this. Relax the bum. If you feel you are straining or experience pinching in the low back, bend the knees and practice a tabletop position instead.