Hi, everybody, I'm Rich Tola. Today, I'm going to demonstrate how to do a back stand or a back bend. Why do you want to do back bends? It's a great heart opener and it's a good spinal stretch. So let's come in to it. We're going to come on to our backs. You can come on to it by coming on to your elbows here and then laying back down on the ground. Now what you want to think about is bringing your heels to your buttocks so that curling up you should be able to touch your heels. Your feet are going to be hip distance apart. Not too wide, or not too close. So remember, hip distance, you're going to bring it so that curling up you should be able to touch your heels. Good. Laying back down now you're going to turn your palms. So you're going to put your palm on the ground fingers facing forward. So you're going to come in to this position, try not to splay the elbows out. Bring the elbows in. So you're going to go right here. Good and now first step is you're going to lift your hips up. So see how I'm lifting my hips up here. Part two is going to be maybe coming on to the top of your head, and part three is going to be lifting up. Good, see how I'm reaching my hips up forward and I'm relaxing. Again, keep your elbows in. Coming down, you down the same way you came in to it. Slowly rolling down. Wait until you're finished before you hug your knees in to your chest to give that curvature of the spine, reversing it. And then release. How to do a back stand. Enjoy.