5How to Ensure Safety in Yoga Backbends
It is important to do yoga backends with caution to ensure safety. You should always warm up and cool down properly before and after each session. During warm-ups, perform some exercises that target the thighs, hips, and upper body. To avoid injuries, you should only do 3 backbends consecutively, particularly for advanced poses. Also, avoid holding for an extended period to reduce pressure on the spine and back. Instead, hold the pose for a short period and then repeat it a few times. In between reps, allow the body to relax fully. Depending on your personal limits, make sure to stretch only in a comfortable range. Stop immediately when you feel pain. Do not force yourself to do any hard position. Keep a steady and smooth breath all the time. [5]
