Arms at the wall (or tree) is a modification for the downward dog asana if you have a lot of wrist issues. This asana modification is also an excellent way to relieve stress in the shoulders and spine at your office, in the grocery line up or at home in the kitchen between peeling and chopping. Notice that the same action occurs in the arms – active hands – all knuckles pressed in, heel of the hand firmly connecting with the surface, and upper shoulders rolled out via the drawing down and broadening of the shoulder blades. Again you are getting all of the benefits of downward dog as your head is lower than your heart.
Continue to breathe and allow that “hollow feeling” in your lower belly. You will need to pay attention to keeping the thighs active by continually lifting the knee caps so as to emphasize the forward rotation of the pelvic floor. This is an asana you can do at the office, in the kitchen or at the park with out any to-do. Simply find the surface where you will place your hands, making sure it is hip height. Then walk yourself back until your arms are straight. Feel as you bend forward that you are “turning the dial” in your pelvis until your back is flat and the same plane as the surface beneath you – you may need to “walk ” your feet back or forward to adjust so your feet are directly under your hips, and your shoulders and hips are on the same plane. Always think of stacking your joints, so they are fully supported. Again breathe and release the jaw with a big – ahhh. Excellent!