Learn and practice a supported version of Supta Virasana (Reclined Hero’s Pose) to deeply stretch your quadricep (thigh) muscles. To prepare you for this deep knee flexion, first do a self myo-fascial release of your calves. Use the strap to support your legs once in Virasana, recline onto the blankets (or bolster), and add more height to support your torso (if needed) to find the optimal combination of support and stabilizing actions to allow you to stay in this pose for a few minutes. Carefully counter stretch your legs in Uttanasana and observe the process of compression and release in the circulation in your lower legs and feet, then sit for a short mindfulness meditation. Prop list: 5 blankets (or bolster/blanket combo), strap, thin (travel) mat or rolled towel.