Ustrasana

Geometry: Standing on my shins, my feet and shins are parallel. My thighs are perpendicular to the floor. My chest stretches backwards and my arms are stretched straight with the hands on the heels (or palms on the soles of the feet).

Actions:
First Teaching:
Kneel on the blanket with the knees and feet hip width apart. Check that the shinbones are parallel and the toes point straight back. 
Sit in Vajrasana to press the shins down. Then kneel up again. Have the hands on the hips.
Press the buttocks down towards the floor and forward. Keep the thighs perpendicular to the ground and lengthen the entire front body up.
Keep the chest well lifted as you curve the trunk backwards.
Take the hands onto the heels behind you. Press the hands to lift the chest.
Keep the neck long, and take the head back.
Take the hands on the waist and bring the trunk to an upright position. Sit in Vajrasana.

Remember the actions in the legs. teach more about the base of the pose. outer hips down and inner thighs up.

1. Lengthen the shins. Press the tops of the feet and lengthen and press the toes.
2. Lift the sides of the waist. Lift the armpit chest. Shoulder blades into the back. Broaden across the collar bones.
3. Externally rotate the arms
4. Press the hands down to lift the chest.

Possible Second Teachings:
1. Roll the front thighs in and stretch the thighs up. Extend from the outer hip to the outer knee to firm the hips over the thighs.
2. Tuck the buttocks in. Move the sacrum forward to extend the thighs, buttocks and the hips.
3. Externally rotate the upper arms. Take the outer shoulders back and broaden the collarbones. Take the shoulder blades into the back to lift the chest. Broaden the ribs and lift the armpit chest. Move the spine in between the shoulder blades and raise the sternum.
4.Use the hands to lift the chest further by moving the shoulder blades in and pressing the hands down to lift the chest.