Backbend are thought of as poses that open our awareness to the outside world. Backbend are integral part of any yoga practice. While the front of the body is being stretched in backbends, (specifically the thighs, front groins, belly, chest and armpits), our attention should continually be focused onthe back torso. As you come into a backbend, lift the pubic bone toward the navel and rotate the thights strongly inward. keep the buttocks firm (but not tight or squeezed) and keep the taibone pressed forward, which helps keep lower back long and protect it from compression.