When you can pull it off, the backbend is a fun and graceful move that stretches your back, opens up your chest and looks great.If you start with simple stretches and practice your bridge, you will be able to work your way up.You'll be backbending on the wall with a spotter and then on your own.
Step 1: You can warm up your muscles by jogging, jumping rope or doing jumping jacks.
Warm up your muscles by getting your blood flowing.
Step 2: Find some soft ground by laying out a mat.
Clear an area on a soft carpet or rug with a yoga or gymnastics mat or mattress.Make sure your area is free of tripping dangers.
Step 3: Put your feet up.
The toes are pointing up in the air when you flex your foot as far back as you can.If you are more flexible, point your foot down so the toes are parallel to the floor.Then switch feet.Roll out your ankle by holding it in one hand.Roll your foot in circles.
Step 4: Do a stretch on your wrist.
With your palm facing upwards and elbow straight, extend your arm.With your other hand, pull your hand down.Hold for ten seconds, then repeat with your other wrist.Make sure you stretch your wrists well because they will be bending and bearing a lot of your weight.
Step 5: Do a stretch on your wrist.
With your palm facing away, extend one wrist in front of you.Pull your fingers back with your other hand.Hold for ten seconds and repeat.
Step 6: There is a cat cow pose.
If you want to get ready for more intense stretches, this simple yoga pose will open up your chest and back.Start on your hands and knees.Drop your belly towards the mat.Take your belly out and put it into your spine.Do it 10 times.
Step 7: Try some yoga poses that are deeper.
If you want to get into cobra position, you have to lie with your belly on the floor and put your hands under your armpits.Try a camel pose by kneeling and placing your hands on your back.If you are more flexible, try the bow pose.
Step 8: Put your back on the floor.
If you want your knees to stay on the ground, place your feet close together and bend your legs.
Step 9: Place your hands on your head.
Your palms should be pushed against the floor with your arms in the air.
Step 10: Lift your body by pushing through your shoulders.
Straighten your arms as much as possible.Keep your legs and butt muscles tight.If you need to keep your arms bent or if you can't lift far off the ground, it's okay.If you practice your bridges a few times a day, you will grow stronger.
Step 11: If you can't push all the way up, lift your hips off the ground.
Place your arms at your sides as you lay on the floor.Lift your hips off the ground by squeezing your butt and core.
Step 12: Hold the pose for a while, then lower yourself.
Slowly lower your body until you are lying on the ground.Take a short rest, then repeat a few times.
Step 13: Take a couple of steps away from the wall.
Place your feet apart.
Step 14: Push your hips forward with your palms against your buttocks.
Lift your spine and rib cage.Your spine will be able to stretch out and arch more cleanly.
Step 15: Take a deep breath and tilt your head back.
To see the wall, reach back far with your neck and back.
Step 16: Put your palms against the wall.
Keep your head and neck straight.Press your hands against the wall.Keep breathing!
Step 17: Go as far as you can.
Keep your elbow straight and breathe evenly.
Step 18: Straighten from your hips when you walk your arms back up the wall.
As you return to standing, exhale.Lift your head slowly and take your time.
Step 19: Touch your toes to stretch out as you fall forward.
Allow your back to relax when you bend from your hips.Take a few deep breaths.One way to stretch out your back after a bridge is to sit on the floor, hold your knees in your hands, and rock back and forth in a ball.
Step 20: Go farther from the wall.
If you don't have a wall to support you, you will have to bend back a little further each time you put more room between you and the wall.Keeping your elbow straight and breathing evenly, challenge yourself to walk a little further each time.
Step 21: A spotter is supporting your back.
Place one hand on your stomach and lower back.The technique is the same as the wall backbend.Slowly lower into a backbend with your spotter by your side.After you graduate from practicing against a wall, you can put an elevated mat down on the ground.
Step 22: Have your spotter lift you up.
Slowly raise you back to standing by moving both hands to your lower back.
Step 23: If you don't have a spotter, try a full backbend.
If you feel comfortable doing a backbend with a spotter, try it on your own.Put your arms behind your head and lift your ribs.Keep your feet apart.Look through your arms to see the floor.
Step 24: Listen to your body as you breathe.
If you can't go all the way today, take a break and try again later.Remember the technique you used when you take your time.Put pillows under your back if you are nervous about back bending the first time.
Step 25: The movement can be introduced back and forth.
While keeping your head and neck relaxed, push from your hands and roll forward into your toes.The lifting motion will be introduced to your body when you peel your hands off the floor as you rock.
Step 26: Place your chin against your chest.
Focus on your weight and power in your core and lower body.
Step 27: As you rock into your feet, push up with your chest.
Slowly push yourself up into a standing position by lifting your hands from the ground.Focus on stabilizing your body by using your core and quads.It's fine to lay down if you don't feel like pushing yourself up.If you have enough space behind you, you could even try kicking over if you're feeling confident.