| Here's three different backbend
practices. Until I update further, try these practices in the order listed.
Make notes and refine for yourself. Do not do forward bends with back bends.Here's a good backbend sequence
Ustrasana
Salabhasana
Makrasana
Dhanurasana
Urdhva Mukha Svanasana
Bhujangasana
Supta Virasana
Parayankasana
Setu Bandha Sarvangasana
Viparita Dandasana
Urdhva Dhanurasana
BACKBENDS(a)
Bridge
Ustrasana
Supta virasana
Paryankasana
Salabhasana
Makrasana
Dhanurasana
Hanumanasana
BACKBENDS(b)
Lunges
Urdhva Mukha Svanasana
Purvottanasana
Viparita Dandasana
Bhujangasana
Urdhva Dhanurasana
Seto Bandha Sarvangasana
Eka Pada Setu Bandha Sarvangasana
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