Step-by-step sequence guide
Start off in Virasana with a block or support under the buttocks as needed. See that the toes are facing backwards and run straight.
Extend the arms up in Parvatasana to bring some energy into the chest. Change the interlock.
Extend the legs out into Dandasana, to bring new circulation and refresh the back of the knees. Knees straight.
Then bend the legs to Baddha Konasana, taking more height under the buttocks if the knees are high or if the back is stooped.
Return to Dandasana, opening the back of the knees to or towards the floor and extending out through the calves to release the legs.