Caterpillar pose

Most people will benefit from sitting on a folded blanket or cushion for this pose.
From a seated position, legs outstretched in front of you, fold forward from the hips, allowing your spine to round.
Relax your legs and allow your feet to naturally fall outwards or inwards.
Hold the pose for 3 to 5 minutes. You are looking for sensations along the spine and/or in the hamstrings.
To come out of the pose, use your hands to press the floor away and slowly unroll the spine.
Place your hands behind you and lean backwards to release the hips before moving into your counter pose.

Bend your knees as much as you need if the sensations in your hamstrings / lower back are too strong.

Try it in class

Keep your legs together or hip distance apart, depending on the position that allows you to fold forward with ease.
Support your upper body with a bolster placed along your legs.
If neck is sensitive, support your head with a block.
Place a folded blanket or a bolster under your knees if they are bent.
Adjust the position of your feet to find different kind of stimulations in your hamstrings.

Half Butterfly: bend one leg, placing the foot towards the opposite inner thigh.
Half Shoelace: bend one leg, placing the knee over the knee of the opposite leg, heel towards the hip.
Half Frog: bend one leg, rotating your thigh inward, place the foot beside your hip.