Backbends Class Backbends are a unique component to the practice of yoga. There are very few other methods of training the body in which you will get to experience this type of movement. This class does not begin with a spinal stretch, but rather leads up to them. Backbends should ever be done without a proper warm up. To successfully accomplish the shape of each pose you will need to first open up the hip flexors and shoulder girdle, then activate the muscles that line your spinal column. If done properly you’ll find that your day to day posture is improving and any back pain or soreness may be disappearing. Please understand that.