If you happen to spend a great deal of time in the office at your computer, backbends are a highly beneficial exercise that should be incorporated into your day to day life. Not only will it counteract the damage of bad posture by realigning and strengthening your vertebrae, it will also help to open up the chest and shoulders. If you suffer from a bad or stiff back it might be worth using a device known as the Dharma Yoga Wheel (you may have seen this all over social media in the last year or so!), to help you achieve that perfect wheel pose.
Start off by warming up your back. Sitting on the floor with your legs outstretched in front of you; your shoulders should be resting on the top of the wheel. Use both hands to grip the wheel just below your head on both sides.
Take it one step further and lift your bum and legs up by rolling your upper body further back so that your forearms are resting on the floor and the top of your head is placed on the floor. Your feet should still be on the floor.
Once you feel comfortable here, you can try going into a full wheel pose without the aid of the yoga wheel. Lie flat on the floor with both knees bent in front of you (you should be able to touch your feet). Place your hands in alignment with your ears with your fingers facing towards your feet. Slowly press down into the ground as you lift your pelvis and your extend your arms straight.
Hold for a few breaths and then lower by tucking your chin first before rolling down from the top. With practice over time, try to hold this pose for longer i.e. one to three minutes.