I want to learn how to do a backbend at home can someone tell me step by step instructions to learning one please?

Answer 1

First of all, you need a softer place then the floor to start with. Try a mat or even a pillow where you can rest your hands on.

Since you wanted step-by-step instructions, I can teach you some:

1. Stretch your wrists, arms, hands, and practice doing bridges on the floor to 5-10 minutes at a time so your stomach could get used to the feeling of being stretched over.

2. After that, practice swinging your arms over a little so your hands face the ceiling. Try doing that faster and faster, (but not too fast!) And if you're doing it correctly, you'll realize that you seem to go lower and lower.

3. Any average person is up to the point of having their hands facing East, (if the ceiling was North.) This is the most hardest part, so make sure you practice this the most. Instead of stretching your arms out as far as you can go and kneeling backwards, try to put your arms at a normal length so it wouldn't be that scary falling over. Falling into a bridge is scary for the first time--it's like jumping from a diving board into water--it feels like your hand hits concrete!

4. You should be up to South now. the only thing you need is to bring your arms out into it. Slowly, get ONE arm out (I'd suggest the one you write with). If you were paying attention to the directions, you should be low enough to the ground that you can get that arm out and plant it out on the floor.

5. Wobble, Wobble! Don't tumble down from the unevenness! As soon as your hand hits the floor/mat/trampoline/whatever, immediately take your other hand out and plant it on the floor in a fast motion.

And there you go! Your backbend in perfection! :)

Just to help, this was more of a SLOW MOTION of a backbend...you gotta do this stuff faster.

p.s.

As I said, when you get all these instructions, you'll think you got it and try. you'll probably crash your head to the ground because your hands have all that pressure! That's why, do the one-on-one hand thing to avoid that.