It really is important with backbending to open the shoulders and hips and have a strong core. In this workshop Sofia demonstrates some useful exercises to do just that, with a specific focus on getting ready for Kapotasana. Kapotasana is a very deep backbend and an advanced posture, as in fact are some of the exercises that Sofia uses to warm up, so please be kind to yourself and honest with where you are with your own practice before you start embarking on some of the exercises shown here. Choose the level that is right for you, progress slowly and with awareness.