How to do Standing Backbend

1. Feet together comfortably or shoulder width apart. Stand with feet parallel and hip width apart with arms alongside your body. Press your heel, the base of your big toe, and your pinky toe down.
   
2. Inhale arms over your heads sideways palms together (thumbs crossed or interlaced fingers, or shoulder width distance, palms facing in).  Relax your head back as far as it goes, look back.
   
3. Inhale, stretch up through your spine. Exhale and bring your straight arms back. Inhale, stretch up through your spine. Exhale, press your hips forward. Backbend to your maximum depth. Inhale and exhale for 5-10 breaths.
   
4. Inhale and on your exhale or holding your breath lift up to exit the posture. Some may inhale to come up out of the pose. Arms down by your side
5. Feet together comfortably or shoulder width apart. Ground down through the four corners of your feet. Place your hands on your hips, low back, fingers facing down. Relax your head back as far as it goes, look back. Inhale, stretch up through your spine. Exhale, press your hips forward. Back bend to your maximum depth. Inhale and exhale for 5-10 breaths.  Inhale and on your exhale or holding your breath lift up to exit the posture. Some may inhale to come up out of the pose.