How to do a really good back bend. I'm Tanya Eberhardt, and this is how to do a really good back bend. A really good back bend will show you proper alignment in the back bend, keeping your shoulder and hips stable and happy as you're stretching. Come to your back, bring your feet hip width apart, and your heels as close to your butt as possible. Reach your hands underneath your shoulders, and squeeze your elbows in together towards each other. Come to the crown of your head first, then extend the arms up. Walk the feet in, bend the knees, and at the same time extend the sternum forward. So, you're getting this dual action of the bending of the knees, and the chest coming forward. Slowly roll down, one vertebrae at a time, with your chin in. You want to hold back bend for six long and deep breaths, focusing on walking the feet in, bending the knees, and drawing the chest forward. That will help you lengthen the spine.