To do this practice you need a chair similar to the one in the video - please make sure it's also stable! This sequence builds up to the deep backbend, Viparita Dandasana. Using the feedback and support of a chair is a fantastic way to build up the back bending actions in the upper back. Take it step by step; you can choose to do only the first couple of variations if you feel that that's enough. This practice is also great preparation for Urdva Dhanurasana (Wheel pose) and even inversions, since you will also learn to have the head 'hanging' upside down.