Gymnastics- Bridge from standing and Japana Flats?

A backbend (bridge from standing) best areas for stretching is your shoulders and back. Make sure your shoulders are always in line or over your hands. To stretch a bridge bring your feet in so your legs are bent, then push till your legs are straight again without moving your hands. If you have a strong bridge your backbend should be fine. A japana flat is where your legs are in a small straddle to make golng down harder, you should be aiming to get your chest to the floor. Stretch this by starting from a wide straddle with your chest down, then gradually bringing your legs in. You may not get this straight away. Good luck.