This first pose is an uncommon one but is very therapeutic. It is probably better for you than any of the other standing poses. The version shown is on the ball points of the toes but in the printable yoga fitness sequence the heel is down. Either is fine. One is more stable and the other strengthens the ankle muscles.
Exhale into a forward bend. The back leg may have to be moved further back. The hands are shown interlocked behind the back but the can be placed in a variety of different positions. One you may find easiest is down on the floor. This can help remove some of the strain on the hamstrings if they are not flexible. This is the case in most of us.
Inhale and raise the body up returning to the beginning pose but his time on the opposite side.
Then step back to Dowward Dog pose.
You may want to come into Cobra pose after so many forward bends.