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Exercise 1

To the 1-2-3-4-5 count get a little further each count. As above and try to tighten up the bend. As shown in the picture above is a good start.

Holding the hands as in the picture will give you steadiness and will also help you with the bend as you arch the back and then reach the head nearer the seat.

Initially, you will find it easier and get a better bend if you use furniture to hold on to. You might also prefer to stand in a doorway and reach back to grasp the door frame since this will give support. In your mind you should try to get the head back to try to touch the seat and this will happen in time. Arch the back as much as you can to the 1-2-3-4-5 count and get the back more bent with each cound. In time you'll touch the seat. Repeat 10 times.

This is the ultimate goal you're working towards.

If you have difficulty with exercise 1 a good pre-exercise is to learn to do the splits. Then bend backwards as much as you can to the count of 1-2-3-4-5 and hold. Do 20 repeats with each leg. It will make things much easier when you begin with the backbends.