Surya Namaskar, or Sun Salutations, is a sequence of poses that help to strengthen, align and warm the entire body. This sequence honors the sun, and the following sequence is a classic example, but there are many minor variations.
By moving through the salutations slowly and rhythmically, they can become a sort of meditation exercise. You could try to focus on one place in the body, such as the heart centre, or the root chakra, and work on maintaining this focus throughout the sequence.
To challenge yourself and to work on increasing your fitness, you could move through the sequence by changing pose at each inhalation or exhalation.
You could begin with 5 repetitions and increase as you get stronger.
– Vicki Shannon