One of my absolute favorite things about yoga is the back bend practice. When I first started yoga a year ago, I remember that just holding a simple wheel pose was difficult. One of my shoulders was tighter than the other, and I would feel a sight pitch or numbness after a few breaths. I'm a firm believer in taking things slow with by body's progress, and I knew that one day with time my shoulders would open up and any discomfort would slip away slowly, too. Also, I'm a self taught yogi for the most part. I'm on a student budget and attending classes regularly just isn't in the budget. Not having a teach to help guide me added to my belief that I needed to enter my back bend practice with extreme caution. So, if you're in the same boat as me in wanting to learn a bit of yoga during your free time here is a bit of information I found important and what helped me with the progress I've gained in a year.
I only have one rule for going into my back bend practice. WARM UP!
My warm up every singe time for my practice is Sun Salutation A and Sun Salutation B. If I know that I will be attempting a difficult deep backbend, I will start warming up my spine with the first posture, sun salutation pose. With the first inhale, reach back just a little at first, then foreword fold. At the beginning of every surya namaskara (sun salutation) I get deeper and deeper with the first pose. I also, add a back bed to surya namaskara B when I go into warrior 1. Gradually getting deeper with the warrior 1 pose as well. Slowing getting my back nice and warmed with surya namaskara A & B greatly increases my flexibility! Sometimes I find myself getting super excited about a pose I plan on trying out, and that will stem the urge to rush through my warm up. If this happens to you.... Don't do it! Take your time warming up, I promise it will benefit you, and you'll remain injury free.
After the warm up I move into standing locust pose, sideways mountain pose. camel pose, thunderbolt pose, wild thing pose, wheel,and bow pose. these all add a deeper stretch to not only the shoulders, but your hip flexors. It is also important to engage your core during each backbend. Doing this will give support to your spine.
Once you have flowed through the warm up postures you can attempt, with cation, some more difficult bends like.... hand to foot to knee tree pose, lord of dance pose, pigeon pose, one-legged inverted staff pose, king pigeon pose, and tip toe bound wheel pose.
Back bends are beautiful and fun and relieving! Please, just listen to your body and know when your pushing too hard. The best thing about yoga is that every asana is attainable for everyone, but you have to enjoy the journey and not rush it to achieve one asana.
I hope this helps in your beautiful yoga journey! If you have any tips or suggestion, please feel free to leave me a comment! Like I said I'm self taught, and I accept all the help I can!