This modified Downward Dog pose feels GREAT and works for those with limited mobility.
Stand behind a chair with the palms of the hands placed on top of the chairs back. With the arms straight, start walking back away from the chair keeping the heels under your hips. Go to the point your arms and torso are parallel to each other and your ears are between the arms. If you feel any discomfort in the back of your legs, bend the knees a little to release the tension. You only have pressure pushing down on the chair with the hands not pulling on the chair. Even though your not pulling back you can lengthen the spine and stretch the back.
You can cycle the legs (bending one and straitening the other) with the hips rocking side to side. This gives a little stretch to the backs of the legs and hips.
Breathe into your back as you lengthen your spine. Enjoy the pose allowing the body to relax.
Continue in the pose 20 - 60 seconds if it feels good. To come out, start walking back to the chair and bend the knees a little as you bring your torso upright.
Benefits: Stretches hamstrings, hips, lower & upper back, shoulders and arms.
As always consult your doctor if you have any doubt’s.
Happy & Healthy,