Bend It Backward

You may think that backbends are extremely challenging, but this isn't true of each and every one. In fact, some backbends are gentle and easy, even for beginners. It's true that backbends tend to be energizing (which makes them an excellent alternative to substances such as caffeine), but this energizing effect doesn't have to come from struggle.

Any pose that extends the spine and the chest out of the hips has the elements of a backbend. For example, you can lie on your stomach and then lift your torso and legs off the floor to perform a gentle backbend. You can also go more deeply into such poses as Urdhva Dhanurasana (Upward Bow Pose or Wheel Pose), which requires lifting the hips to the sky while balancing on your hands and feet with your chest toward the ceiling. But such depth isn't necessary to experience a good backbend.

You need not fear backbends or to wait too long to try them. Ask your teacher about beginner backbends that are appropriate for your physical condition, and then practice them regularly. Over time, they will become easier, more comfortable, and even empowering. - Yoga Journal