This modified Downward Dog pose uses the seat of a chair for this Downward Facing Dog version.
Stand in front of a chair with the hands on the seat of the chair, you can hold on to the edges. With the arms straight, start walking back away from the chair keeping the heels under the hips. Go to the point your arms and torso are in line 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 in the hamstrings. 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 your back. With this version of Downward Facing Dog you are dropping from the back of the chair to the chair seat creating more of a forward bend then in the #44 "Yoga Minute" from the back of a chair.
I'm not showing the cycling legs in the video, but you can cycle the legs (bending one and straightening 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,