Hi, I'm Juliet Kaska and this is how to do a back-bend for beginners. Before doing your back-bend make sure you are properly warmed up. Part of that warmup should be stretching. You especially want to stretch out your hip flexors, your quads, your lower back and also do some exercises to get some mobility and flexibility in your wrist so you are not putting compression on them when you go up into your back-bend. So stand in front of the wall, extend your arm straight out in front of you until the arms are fully extended and then take one full step back, turn around so you are facing away from the wall, open your feet wider than hip width, going back, place the hands on the wall, one at a time, shoulder width apart and then press out from the wall, almost like you are doing a push-up or a plank and then slowly walk your hands down the wall. If you feel any compression in your lower back, stop there, draw the abs in, tuck the tailbone down. If the compression doesn't release, then walk your hands up and that is as far down as you want to go.