This must count as one of the most exhilarating asanas in yoga, a fantastic front of the body stretch like few others. And when it is combined with deep breathing it brings strength, endurance and optimism. I recommend 70 breaths in this asana and then you will know what I am talking about.

The two most important requirements for learning to bend back are the breath and patient determination. If ever there was an example of understanding the benefits of progressive practice, this is it. Progress in this asana is measured in breaths and inches. And by breaths I mean long, even and full breaths engaging the diaphragm to its limit even if it does seem impossible to start with.  And by inches I mean working the hands down the wall but not at the expense of either the breath or your legs-the quadriceps stay engaged right to the end-well, almost to the end.

Start by taking your hands to the wall and in a position where you can still breathe and your legs are comfortably engaged. Your arms should be stretched but relaxed, with almost no weight through your hands. Do not push through your hands to exit the asana! Shift your weight very slightly, engage the quads even more, and come to standing slowly and controlled. Increase the number of breaths until 20 is easy and you feel your breath start to deepen. Bring awareness to your pelvis and lift it up and slightly away from the wall. If you experience a lifting and opening sensation around the top of the thighs then it is a signal to move on. Take your hands a few inches lower and scrupulously check you have not sacrificed your previous gains. Continue like this until you have your hands almost on the floor. Move your chest to the wall, attempt one final effort at straightening through the legs, and breathe deeply. At this stage, coming to standing does require some push through the hands but be sure to let your legs take over almost instantly you start to move.

You are now ready for the full asana with hands planted firmly on the floor, feet parallel and legs still engaged to encourage the upper body to open and breathe those 70 satisfying breaths. Click here to see the video of me practising the backbend sequence