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Vertical Wise published a great article in showing how, depending on which part of your back is naturally more flexible, what your back bend may look like in an ideal world where we can all sit on our heads! It has been said that although you can lengthen the muscles, tendons, and fascia, that support the spine, the actual space between the bones is set as of puberty Source. This does not mean that we should all stop flexibility training all together, but it does help us set realistic goals and learn to approach the practice of back bending from a safe perspective.

When you attempt a back bend pose on the floor, you are enlisting the help of your hips, glutes, quads, shoulder, lats, and your neck. Therefore, one of the first points to consider when embarking on safe back bending is that you also need to stretch and learn to engage these other parts of your body. Injuries, especially in your lower back, may occur from continually putting pressure on the spine in an attempt to push deeper and deeper.

Lunges and reclining poses that focus on the quads, hip flexors, and psoas, will also help to ensure the final poses are not putting too much strain on your lower back. In each of these preparatory poses, try to think of opening the chest and staying long through the spine. Try not to throw your neck back more than necessary as this is also a common area for sprains and injuries. Yoga wheels and other props can help you form a safe shape as you learn to bend backwards, however learning how to hold a strong back bend should always be the goal, not just learning how to fall into one.