Bhujangasana (Cobra Pose)
This posture promotes flexibility in the spine and encourages the chest to open.

Dhanurasana (Bow Posture)

The most obvious benefit of the dhanur-asana is that it restores flexibility to the spine.

Eka Pada Rajakapotasana (One Leg Pigeon Pose)

Eka Pada Kapotasana is a strenuous posture, demanding great flexibility in the entire length of the spine, as well as in the hips and shoulders.

Salabhasana (Locust Pose)
Locust Pose is an effective means for strengthening the back of the torso, legs, and arms in preparation for the deeper, presumably “adult” backbends.

Setu Bandha Sarvangasana (Bridge Pose)
This active version of Bridge Pose calms the brain and rejuvenates tired legs.

Urdhva Dhanurasana (Upward facing Bow Pose)
This full backbend strengthens the arms, legs, abdomen, and spine, and gives a boost of energy.

Urdhva Mukha Svanasana (Upward Facing Dog Pose)
Upward-Facing Dog will challenge you to lift and open your chest.

Ustrasana (Camel Pose)
Camel Pose is a transition between the simpler prone backbends like Dhanuranasa (Bow Pose) and the more challenging backbends like Urdhva Dhanurasana (Upward Bow Pose). For this pose you can pad your knees and shins with a thickly folded blanket.