Step 1: Warm-Up

Begin with warming up your body. Perform stretches, jumping jacks, or light jogging for at least 10 minutes to prepare your muscles and joints for the back walkover.

Step 2: Stand Tall

Stand with your feet shoulder-width apart, arms extended above your head, and palms facing forward. Keep your chest lifted, your core engaged, and maintain a strong posture.

Step 3: Start the Backward Movement

Shift your weight onto your front foot, while pressing back with flexibility in the hips and spine. Simultaneously, begin to arch your back and allow your arms to follow the motion.

Step 4: Find Your Balance

As you continue to lean back, lift one leg in the air. Your raised leg should be straight and toes pointed. Your weight should now be on the other standing foot.

Step 5: Follow Through with Your Arms

Keep a steady pace as you arch backward more deeply. Reach behind you by extending your arms fully and looking towards the ground behind you.

Step 6: Connect Hands and Feet

Allow both hands to connect with the floor while maintaining balance on the standing leg. Focus on keeping your arms straight and strong for added support.

Step 7: Kick Up

With control, kick up your remaining leg off the ground to meet the other in a handstand position briefly. Keep those legs straight and toes pointed throughout this step.

Step 8: Begin Lowering into a Bridge

From the handstand position, slowly shift weight on one leg as you lower it down towards the ground. This will lead you through a bridge pose where both feet and hands are connected to the ground.

Step 9: Push Off with Your Arms

To complete the back walkover, press firmly into both hands as you lift one foot off of the ground. Use your abdominal muscles to maintain stability during this movement.

Step 10: Return to Standing

Push off further with your arms, and allow the raised leg to lead you back to an upright standing position. The chest should come up last as you make the final step of completing your back walkover.

Congratulations! You’ve successfully performed a back walkover in ten steps. Don’t forget that practice is key; continue working on this skill to attain better balance, flexibility, and strength over time.