Exhale into Hero pose holding for at least 5 breaths.
Inhale raise out and exhale as the knees are positioned and you lean forward and up. You can also just keep the legs down. Hold until the wrists or arms strain.
Reclining Hero Pose
Slowly come out and place the knees down leaning back and down. A pillow can be placed under you back for ease. Open the knees also for an easier pose.
Carefully raise out and place the heels under the hips close to the tailbone. The inside of the heels can be touching. Use the hands for support as you transition out.
Exhale into a deeper backbend taking the knees down towards your mat. If the can touch down you will have more stability. This is not only a great quadriceps stretch but also one of the best plantar muscle stretches.
You can hold for a while until all the muscles open then on an exhale lift into Bridge pose on the head. Hold or just inhale once and move onto the next pose.
Upward Facing Bow pose:
Exhale into Upward Facing Bow pose. Hold or just inhale once and move onto the next pose.
Exhale and come down into a supported straight leg Bridge pose. Use your hands for support.