I'm Tanya Eberhardt, and this is how to do a backbend and bridges. By practicing bridge pose before backbend I hope you warm up your muscles before you get into a deeper backbend. Practicing bridge and backbend will help you strengthen the back muscles and help you improve the flexibility of your front body. Come onto your back and bring your feet hip width apart, toes slightly in. Inhale to lift the hips, clasp the fingers underneath the sacrum, roll the shoulders under to lift the chest. Inhale to lift the hips higher bringing the sternum closer to your chin, exhale pause, inhale role the shoulders under a little bit more and aggressively push down under your arms to lift the chest even higher. Release the clasp, place your hands on the floor, untuck the shoulders and slowly roll the spine down. Rolling, rolling, engage the abdominals, sacrum and tailbone are the last thing to touch the floor. For the back bend you're gonna bring your heels in closer to your butt, bring your hands underneath your shoulders, makes sure to squeeze your arms in keeping them by your ears. Inhale to pushup to the crown of the head and then fully extend the arms bringing your arms completely into a backbend. Hold the backbend for 6 breaths. Tuck the chin in, bend the elbows, bend the knees, lower the head down first and then roll the spine down, sacrum and tailbone are the last thing to touch. Hide the knees into the chest, rock your sacrum out, then rock yourself to a seated position. Holding each of those poses for 6 breaths and repeating them 2 to 3 times.