How to Perform the Backward Bend Move

The backward bend is an intriguing and graceful move that helps stretch your back, open up your chest, and looks visually stunning – when performed correctly! The key is to progress gradually, starting with simple stretching exercises, then moving on to the bridge pose. Before long, you’ll be able to bend backward with your back against a wall – with a partner's support – and eventually, you’ll be doing it all on your own!

Warm up your muscles with exercises like jogging, skipping rope, or jumping jacks. This boosts blood circulation and warms up the muscles to prepare for stretching.

Place a yoga mat or find a soft surface. Use a yoga mat, exercise mat, or a soft, cushioned area. Make sure the space is free from any tripping hazards like small objects.

Ankle Stretch. Point your foot backward as far as you can, so your toes are pointing toward the sky, then angle your toes down so they’re parallel with the floor, or if you're more flexible, try to point them slightly toward the floor. Repeat this 10-20 times, then switch to the other foot. Rotate your ankles by sitting and holding your ankle with one hand. Rotate your foot in circles, then switch sides.

Wrist Extensor Stretch. Extend one arm forward, palm facing up, and keep your elbow straight. Use your other hand to gently pull your fingers downward. Hold for 10 seconds, then repeat on the other wrist.

• Your wrists will bear much of the weight when performing the backward bend, so be sure to stretch them thoroughly.

Wrist Flexor Stretch. Extend one arm forward, palm facing out, and your fingers pointing upward. Use your other hand to gently pull your fingers back until you feel a stretch. Hold for 10 seconds, then repeat on the other hand.

Perform the Cat-Cow Pose. This simple yoga pose will open your chest and back, preparing you for deeper stretches. Begin in the cow position on your hands and knees, with your wrists directly beneath your shoulders. Inhale and lower your belly toward the mat, arching your back downward. Exhale, drawing your belly in and rounding your back upwards. Repeat 10-15 times.

Try some deeper yoga poses. Enter the Cobra Pose by lying face down on the floor, placing your hands under your shoulders and pushing up, arching your spine and opening up your chest. Try the Camel Pose by kneeling and placing your hands on your lower back as you bend your spine backward. If you're more flexible, attempt the Bow Pose.

Lie on your back with your knees bent. Place your feet close together on the floor and bend your legs so your knees point straight up.

Place both hands beside your head. Your fingers should point toward your shoulders with your palms pressing firmly into the floor, and your elbows pointing toward the sky.

Push with your shoulders and lift your body up. Extend both arms upward as far as you can. Focus on engaging your core, leg, and glute muscles.

• If you're unable to lift very high yet, or if your arms need to remain bent, that’s okay. Keep practicing the bridge pose a few times daily, and you’ll feel your body become stronger.

Only lift your hips off the floor if you can't push your body up completely. Begin by lying on the floor, with your arms placed at your sides. Engage your glutes and core to lift your hips off the floor.

Hold this position for a few seconds, then lower your body down. Bend your arms and slowly lower your body back down until you’re resting on the floor. Take a brief rest, then repeat 2-3 more times.

Step 1-2 steps away from the empty wall. Place your feet shoulder-width apart.

Place your palms against your hips and push your hips forward. Lift and extend your spine and chest. This position will allow your spine to stretch and bend more smoothly.

Extend both arms straight above your head and lean your head backward. Stretch your back and lean as far backward as you can, enough to see the wall behind you.

Arch your back and place your palms against the wall. Keep your elbows straight and your head leaning back, elongating your neck. Press both palms flat against the wall. Remember to keep breathing!

Lower yourself as deeply as you can. Continue keeping your elbows straight and breathe steadily.

Move your arms back up and straighten your hips. Inhale as you rise back up. Slowly lift your head as you return to a neutral position.

Gently bend forward and touch your toes to stretch your back. Exhale and gently bend at the hips to relax your back. Take a few deep breaths.

• An effective way to stretch your back after practicing the Bridge Pose is to sit on the floor, hold your knees with your hands, and gently rock back and forth like a ball.

Step further away from the wall and repeat the motion. Increase the distance between your body and the wall, forcing you to bend backward a bit more each time without the wall's support, gradually moving closer to a full backbend.

• Challenge yourself to go a little further down each time, keeping your elbows straight and breathing steadily.

Do the backbend with assistance for your lower back. Ask a friend or a family member to place one hand on your lower back and the other on your stomach. Use the same technique as when you lean against the wall (minus the wall!), slowly bending back with support for your lower back.

• It may be helpful to place a cushion on the floor once you've practiced the wall-assisted backbend.

Ask your partner to help lift your back up. Have them move both hands to your lower back and slowly raise your back into an upright position.

Try doing the backbend without any assistance. Once you feel comfortable with the assisted backbend, you can try doing it on your own. Lift your pelvis and ribcage, bend your arms, and support your head with your hands. Keep your feet shoulder-width apart. As you lower yourself, look over your arms to spot the floor.

Keep breathing steadily and listen to your body. If you can't go as deep today, take a break and try again later. Go slowly, and remember the technique you mastered while working with the wall.

• If you're feeling anxious the first time you try this, place a few cushions under your back for peace of mind in case you fall, so you land on something soft.

Rock back and forth to prepare for the move. Press your palms down and shift your weight into your toes, then return to your heels while relaxing your head and neck. When you're more comfortable, gently lift your hands off the floor while continuing to rock your body to prepare for the lift-up movement.

Chin to chest. Focus your weight and energy on the lower body and core muscles.

Lift your chest as you shift your weight into your feet. Raise your hands off the floor and slowly push yourself up into an upright position. Concentrate on using your core and quadriceps to maintain balance.

• If standing up feels challenging, you can gradually lie back down on the floor. If you're confident or have support, you can even try to spring up, as long as you have ample space behind you.

• Stretch regularly to improve flexibility.
• When bending backward, try to arch your back as much as possible, then place your hands on the floor. If you can't see the floor or aren't close to it, stretch more before attempting again.
• When bending backward, it's helpful to spread your legs wider and slightly bend your knees to make it easier to lower your body. Remember to keep your arms strong.
• It's recommended to stretch daily.
• When rising, engage your glutes for stability.
• To keep your head aligned, focus on your arms as you move back.
• If using the wall doesn't work, you can try bending over a sofa or bed. Once you're comfortable, you can transition to the floor.

• Take it slow. Bending backward can be difficult for beginners, so if you find it challenging or impossible at first, be patient and continue practicing the bridge pose and wall-supported backbend before attempting it on the floor.
• If you begin to feel pain in your lower back, wrists, or shoulders, stop and rest for a while. If discomfort persists the next day, consult a doctor or trainer before resuming your practice.

• Support person
• Empty wall
• Yoga mat, cushion, or soft floor surface