Does anyone have any advice about backbends....? I really struggle with them. They don't feel ~right~, even very gentle ones like cow pose or sphinx or low cobra feel like they're way too much on my back. There's not really pinching in my lower back. It's more like suddenly I don't have muscles, and all the pressure is going right on the bones in my spine.
For context, I did have physio for a while because I was too extended throughout my lower back muscles which limited my range of movement. I have made progress with this, though.
I followed this very helpful video (thank you!!), and when I did it this way my whole body was shaking like I was in a plank - even with my elbows still on the ground. So I guess my question is: is that the sensation I should be aiming for? and my second question is: are there any even more gentle alternatives to low cobra and other beginner back bends? Or, what is the best way to approach this if you're really limited in movement? Or should I just leave them out altogether...?
Sorry if this is too vague - backbends are so completely unintuitive to me I don't know where to begin with them!