Splits are a good preparation for back bending. Splits stretch the hamstrings of one leg. They also stretch the front side of the hips. Important is to keep the hips parallel when moving one leg upwards. It’s easy to avoid the stretch. To point the feet supports the movement.

I want to integrate back bending exercises when I practice primary series of Ashtanga Yoga. To get from downward facing dog into the above position integrates a soft back bending exercise. It’s sort of warm up for the final back bending. The body gets used to bend backwards.

It’s possible to hold the leg longer in the position. One can aim for one minute. A timer is a useful tool. Repetitions always allow to go deeper into a pose.

One can also swing the leg upwards. Both exercises stretch the hip flexors.

Many asanas look easy. Often they are more challenging than they look.

Slow and steady wins the race.

A lousy practice is better than no practice. And on Saturday is a day off. Halleluja.

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