Caterpillar
Massages the heart
From a seated position you stretch your legs out in front of you. Gently bend forwards as you are rounding the spine. If the neck allows it, let the head become heavy and support it with a bolster or otherwise keep it neutral.
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To come out of this pose let your hands assist you by pressing the floor away. Slowly roll up, vertebra by vertebra, head comes up last. You can use the hands to bend your knees. If you crave some movement then do so, otherwise lay down on your mat with a flat back for a 2 minute rebound.
Benefits
Delicious stretch for the hamstrings
Flexion of the entire backside of the body
Stretches the ligaments along the spine
Compression in the stomach organs which improves digestion
Massages the heart
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Contra indications / modifications and prop use
Short hamstrings: sit on a folded blanket or thin pillow and place some support under the knees as well. This will allow you to move deeper in to your forward fold. Think about bringing your belly towards your thighs instead of bringing your nose to your knees.
Knee issues: use support under the knees, as much as you need. Or take an alternative pose.
Lower back / spine issues: Keep the spine as straight as possible. Focus on the hamstrings instead of rounding the spine. You can support the upper body by placing a bolster on the thighs. If this doesn't work for you, try legs up the wall.
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Alternative pose
Dangling or legs up the wall