How to Do and Recover from a Backbend

Step-by-Step Guide

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   Step 1: Warm up your back by doing seal stretches.

   This will help for when you get into your arch position.
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   Step 2: Stretch your hamstrings by doing middles splits while keeping your elbows on the ground.

   , Reach your arms out behind you and have your helper grab them and gently pulling them back.
   
   Make sure to let them know when it begins to hurt. ,,,, Also be sure your fingertips are facing behind you. , Recovering comes second to mastering the backbend itself.
   
   Once you have that down, you'll be ready to work on coming up from it. , There are different ways to recover from a backbend:
   Rock yourself back and forth until you stand Get your weight into your legs and push yourself up Use your waist to thrust yourself up , When you recover your legs should almost be in the same position as they were when you were in the backbend so you can get back into the backbend easily.
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   Step 3: Stretch your shoulders by having a person stand behind you.

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   Step 4: Stand straight and tall and stretch your hands into the sky.

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   Step 5: Begin to arch back keeping your eyes on your hands at all times.

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   Step 6: Keep arching to the ground until your hands arm firmly on the ground.

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   Step 7: Be sure your legs and feet are together and not to far apart.

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   Step 8: Be sure your backbend is correct first.

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   Step 9: Choose your recovery method.

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    Step 10: Stand back up.

Detailed Guide

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