Backbends can be a challenge for those suffering from back pain, so here's an easier variation called Half Wheel that also increases flexibility in your spine and neck.
- From Butterfly, roll onto your back, and place your feet flat on the floor with your heels close to your tush. Your feet should be about hip-distance apart.
- Rest your arms on the mat along your torso; hold your ankles if they're close enough, or interlace your hands together in a double fist. Inhale and press into your feet and shoulders, lifting your hips into the air.
- Hold like this for five breaths, and as you exhale, lower your hips to the floor slowly.