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Bow is an advanced backbend.
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Bow

Bow pose improves spinal mobility and stretches the chest and shoulders. It is an advanced posture so please be extra careful.

Cobra or bhujangasana is an intermediate backbend.
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Cobra

Cobra pose is a key backbend that increases spinal mobility, opens up the chest, stretches the abs and improves posture.

Crow is a challenging arm balance.
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Crow

Crow pose is an advanced arm balance that strengthens the wrists, arms and shoulders and challenges your balance and body control.

Lizard pose opens up the hips and can help to alleviate lower back pain.
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Lizard

Lizard pose is a key hip opener that stretches the hip flexors, hamstrings, glutes and groin and can help to alleviate lower back pain.

Plank pose strengthens the core and can help to alleviate lower back pain.
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Plank

Plank strengthens the abs, obliques, lower back and shoulders and is a key pose for alleviating lower back pain and improving posture.

Snake is a great chest opener.
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Snake

Snake pose is a great postural counterpose that strengthens the mid back, lower back and glutes and opens up the chest and shoulders.

Sphinx is a fantastic beginner backbend.
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Sphinx

Sphinx pose is a beginner backbend that increases spinal mobility, improves posture and can help to alleviate lower and upper back pain.