Caterpillar

This forward fold brings space to the spine while compressing the digestive organs in front. The more relaxed the back can get, the better.

Props:

• Prop the hips up with a folded blanket or a bolster so that the front of the hips move forward. Gravity is coming straight down so you want the torso over the legs to have it working in your favor.
• I like to place the bolster on blocks rather than on the legs so the knees are not pushed down.
• Rest comfortably on a bolster to allow the muscles on the back to release. We don't want to stress the muscles because once they are relaxed the stress goes on to the ligaments where it is wanted.
• Someone with tight hamstrings can could lean the head and/or arms on to a chair or a bolster in the vertical position with or without blocks. 
• If you need to keep the back straight use the wall as a prop with the backs of the legs against the wall and the back on the floor. 
• If the hamstrings are really tight it helps to add a bend to the knees and stuff a rolled blanket underneath. Then bend forward at the hip creases.

After one minute you may check to see if your comfortable removing any props. Or possibly sliding the prop away slightly to get deeper into the pose. After another minute check again.