Back bends are like yogic medicine. Their benefits are plentifulincreased flexibility; strengthening of the arms, legs, and core; and improved cardiovascular health, to name a few.
Rest here for a moment. Make sure your hands are no wider than shoulder-distance apart. Your fingers should be pointing back at your feet. Be sure to draw your elbows in so they are no wider than your shouldersthis is the hardest part, and the part that most people fail to do. If you're lazy and you skip this step, you can cause serious injury to your shoulders and back.