Every move is essentially three deep breathes which amounts to about 15 seconds. I'm sure that's something you could work up to.

I'd gather you could do a modified Founder. The starting position, where you don't have to raise your arms at all but have your arms back and scapula retracted, provides plenty of benefit. The second position where you extend your arms straight out and pull the hips back may not be as painful.

There's also other movements that have you on the floor doing back extensions and another movement similar to the Founder called the "Woodpecker" that has you leaning forward/hips back while leaning on one leg.

KY