Beginners Yoga Series - 7 Best Yoga Backbend Asanas for Beginners

Hit the wrist directly under the spine , uh under the shoulders , the knees in line with the palms directly under the hip .

The movement is only in the back and not in the limbs as you inhale , you drop the back down the head up .

Exhale , you arch your back up .

Look at your knees , inhale , exit , move the palms just beneath their shoulders .

Inhale head up , elbow straight feet together , exhale down .

So you're inhale , drop your head down , make sure you make is loose , shoulders , back , scap , pull it together , chest open and come forward and up .

Now you're gonna lift your knees off the mat .

You lift your knees off the mat , you lift your chest up .

This requires a lot of strength to hold here .

So if you're not comfortable , do the variation one where you keep your knees on the mat .

Now interlock your hands under your pubic bone pack up all the time .

Let's go the next part and then your makeup nice strengthening for your lower back .

You lower up them and squeeze us to a greater extent .

Keep breeding from the Supine position , place your palms down and bring your hands underneath the body with the elbows as close to each other as possible .

Feet together , inhale , lift the head up , look at your feet , exhale from the crown of your head onto the mat , open the shoulders .

So begin by sitting in Vienna .

And what you want to do is basically stand onto your knees and widen your legs really nice .

Bring your palms facing down your fingers , facing down onto the back of your hip and slowly inhale for and exhale .

Slowly wash your hips forward and slowly bringing your arms to your ankle .

And art track begin to lie down on your back and place your heels as close as possible to your butt and hold your ankles , make sure your thumb is outside .

And when you're ready , slowly inhale and lift your hips all the way up .

So try and reach as high as possible , but your breath should be in the normal range and stay here for a couple of deep breaths .